BD1 - Chest

April 30, 2016
Afternoon

Block B, day 1, chest. Tried to incline DB press during the warm-ups and it killed my shoulder so I tried flat and that worked.

DB Bench Press
40e x 3 x 8r
65e x 8
80e x 3 x 10r, 15

Band Crossover Avr x 3 x 13r

CG Bench Press
135 x 8
185 x 7
155 x 10, 9 - goddamn shoulder

Ab Wheel BW x 3 x 5r, 10 - haven't done these in many moons. Should be good for some ouches tomorrow.

AD3 - Legs

April 28, 2016
Before Supper

Cycle A, day 3 legs. Man have I ever got a bad case of DOMS to coincide with my lazy April weakness. So far I'm really liking this split and being done each session in an hour or less.

Hip Belt Squat w/Landmine - note: I drive weight back to the fulcrum and not straight up.
90 x 12
135 x 12, 12, 12, 16

GHR BW x 12, 12, 10, 10

Seated SB Press w/o support
35 x 8
85 x 5
105 x 4 x 8r

Bulldozer Laterals 25e x 2 x 12r - enough. These really isolate the delt perfectly.

AD2 - Back

April 27, 2016
Before Supper

Group A, day 2.

Deadlift - Conventional - DO until 455
135 x 4 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
455 x 12 x 1r - 30s rests. Complete within 5:30

V Pulldowns 150 x 3 x 12r

T-bar Rows 205 x 10, 180 x 2 x 12r

Facepulls MM x 15, M x 2 x 15r - dropped down to the mini to feel the exercise better

EZ Curl 85 x 3 x 10r - good enough to start off

AD1 - Chest

April 26, 2016
Before Supper

Group A, day 1 bench. Going to give a power building 3 and 1 split a go for a bit and just work on some pump. Man am I ever weak after the past month of not doing bugger all. I'm thinking it's mainly my nerves that need to get sharpened up a bit. Huge dip though. Getting pretty weepy over Marty doesn't help much either. Collapsed at the vets yesterday and again today.

Tried to bench with a medium grip. Nope. Freaking killed my shoulder at 185.

MG Bench
45 x 3 x 10r
135 x 5
185 x 3
RG
225 x 3
245 x 6, 7, 6
225 x 8

Dip BW x 8, 7, 6

SB Skullcrusher 85 x 10, 10, 7, 7, 7

Plank x 3 x 30s - this'll make tomorrow suck enough

Fhaak

Quick Feel-Good

April 20, 2016
Noon

Another workout just focusing on rehab and doing work that doesn't hurt.

Belt Squat w/Landmine - very deep
45 x 5
90 x 5
135 x 2 x 5r
160 x 5, 5, 7

SS
Bench Press
45 x 3 x 8r
135 x 5
W/ Slingshot 185 x 2 - still hurt

GHR BW x 3 x 10r

Jiggly Bench
25# plates suspended from MM x 3 x 20r

BB Row 185 x 3 x 15r

D4B2 FG Press

April 16, 2016
Before Supper

D4B2 feel good pressing. Overhead pressing doesn't niggle my problem delt at all. May have to push focus there and maybe try the slingshot on the bench work.

Anyways did what I wanted today. Just a bit to "feel good".

8" Log Press
155 x 3 x 3r
175 x 2
195 x 4 x 6r

Incline Swiss Press
125 x 2 x 15r

BB Row
185 x 2 x 15r

D3B2 FG Deads

April 15, 2016
Before Supper

D3B2 feel good deads. Just working on feeling good and getting a sweat. Tried to do some hip belt squats the way Ironmind shows with both daisy chains and the barbell. I think I'm too parsnip shaped and the belt kept sliding down right over my ass. Got a wicked pump with the leg extensions instead.

Sumo Deads
135 x 4 x 3r
225 x 3
315 x 2
365 x 1
405 x 3 x 6r

Fiddle with belt squats

Leg Extensions - Paused
100 x 4 x 15r

Good enough for today.

D2B1 FG - Bench

April 13, 2016
Before supper

D2B1 feel good bench. Figured a 2 block bench would help my pissy shoulder. Nope. Tried an empty bar front raise and the pain was screaming. Time to get some blood in there.

2B Bench Press
45 x 3 x 8r
135 x 5
185 x 3
225 x 3, 10, 10, 9 - shoulder

Plate Halo 45 x 2 x 20r

Bradford Press 95 x 3 x 12r

DB Row 100e x 4 x 10r

Seated DB French Press 80 x 2 x 12r

D1B1 - FG Squat

April 12, 2016
Afternoon

D1B1 feel good cycle squats. Took about a week off to try and reset. This cycle I'm going to try my damndest to play smart and not hurt myself and keep healing up.

SSB Squat - NNN
45 x 3 x 5r
135 x 5
185 x 3
225 x 3
275 x 3 x 8r

Superset
GHR BW x 3 x 10r
DB Shrug 100e x 3 x 20r

V Pulldowns 150 x 2 x 10r - little tweak in left shoulder. In the spirit of feel good I stopped.

Ring Curl 3 x 10r

Some 20's Suckage

April 4, 2016
Noonish

Well taking a couple of weeks to reset. Up at my sisters place today watching the kids so no gym stuff. So for some stupid reason I remembered Rindo's 20's (I think Goody came up with them but I can't remember for sure).

Basically it's a circuit ladder until the reps are complete and try to beat your overall time. Start with 1 body weight squat followed by 20 push-ups. Rest as needed (if needed) and follow with 2 squats and 19 push-ups. Continue up with the squats until you get to 20 and drop the push-ups until you get to 1.

By the end you'll have done 210 squats and 210 push-ups.

The "pro's" are around the 10 minute mark. My fat ass did it in 50:13 today. Should be easy to beat haha!