September 30, 2017
Before Supper
D2B2 bench.
Bench Press WU to 225 x 3 x 5r
Pull-aparts x 5 x 25r
Low Cable Row 225 x 3 x 8r
EZ JM Press 105 x 3 x 10r
EZ Upright Row 85 x 3 x 10r
Reverse Bend accidentally grabbed a 5" gr8. Still got halfway with 3 hits. Wraps touching.
Saturday, September 30, 2017
Thursday, September 28, 2017
D1B2 Squat
September 28, 2017
Before Supper
D1B2 squat. I was going to add a bunch of weight then decided "what's the rush". Lots of time this winter to add weight, reps, and sets.
Squat WU to 335 x 3 x 5r
Pause Squat 3ct 275 x 3 x 3r
GHR x 8, 8
Chin RP'd x 7-4-3, 5-5-3
Before Supper
D1B2 squat. I was going to add a bunch of weight then decided "what's the rush". Lots of time this winter to add weight, reps, and sets.
Squat WU to 335 x 3 x 5r
Pause Squat 3ct 275 x 3 x 3r
GHR x 8, 8
Chin RP'd x 7-4-3, 5-5-3
Tuesday, September 26, 2017
D4B1 Press
September 26, 2017
Before Supper
D4B1.
Standing BB Press WU to 135 x 3 x 10r
SS
Push-up x 20/15
Ring Row x 8/8
BW Skullcrushers x 15/15
Before Supper
D4B1.
Standing BB Press WU to 135 x 3 x 10r
SS
Push-up x 20/15
Ring Row x 8/8
BW Skullcrushers x 15/15
Monday, September 25, 2017
D3B3 Dead’s
September 25, 2017
Before Supper
D3B3 deads. Bit buggered up on my cycles. Oh well. Work is work.
Deadlift WU to 495 x 1
SS
Pull-downs 150 x 3 x 10r
Sissy Squat BW x 3 x 10r
Before Supper
D3B3 deads. Bit buggered up on my cycles. Oh well. Work is work.
Deadlift WU to 495 x 1
SS
Pull-downs 150 x 3 x 10r
Sissy Squat BW x 3 x 10r
Friday, September 22, 2017
D2B3 Bench
September 22, 2017
Afternoon
D2B3 Bench. Might try and get some throwing in tomorrow. So effing detrained right now. It's depressing. I'll keep creeping up the volume over the next month or so.
Bench Press WU to 275 x 1, 235 x 5
Pullaparts between warmups x 5 x 20r
CS 175 x 3 x 12r
Seated DB Laterals 25e x 3 x 8r
DB Skullcrushers 40e x 3 x 8r
1HP Flask WU to 65 x 3 x 5r
Wrist Wrench Wrist Curl 30 x 3 x 10r
Reverse Bend 3 hit, 1" suede
Gr8 x 6 x 1/4" x 34', 38'
Afternoon
D2B3 Bench. Might try and get some throwing in tomorrow. So effing detrained right now. It's depressing. I'll keep creeping up the volume over the next month or so.
Bench Press WU to 275 x 1, 235 x 5
Pullaparts between warmups x 5 x 20r
CS 175 x 3 x 12r
Seated DB Laterals 25e x 3 x 8r
DB Skullcrushers 40e x 3 x 8r
1HP Flask WU to 65 x 3 x 5r
Wrist Wrench Wrist Curl 30 x 3 x 10r
Reverse Bend 3 hit, 1" suede
Gr8 x 6 x 1/4" x 34', 38'
Monday, September 18, 2017
D4B3 Press
Sept 18, 2017
Late
D4B3 Press
Standing Press WU to 165 x 3 x 6r
SS
45' BB Incline Press WU to 135 x 3 x 10r
DB Row 125e x 3 x 8r
Bleh. Too late.
Late
D4B3 Press
Standing Press WU to 165 x 3 x 6r
SS
45' BB Incline Press WU to 135 x 3 x 10r
DB Row 125e x 3 x 8r
Bleh. Too late.
Saturday, September 16, 2017
D3B2 - Deads
September 16, 2017
Afternoon
D3B2 Deads. Took a run at this last night but no zazz. Too late. Haven't deadlifted since June 3. Strange that it hasn't improved.
1 Deadlift
WU to 455 x 2 x 2r
365 x 3 x 5r
2a Sissy Squat
BW x 3 x 8r
2b Pull-ups
BW x 3 x 1/2/3r
2c 2" V-bar Holds 155 x 3 x 1r
3 Stub Lifts & Holds 28.5 x 6 x 1r
Afternoon
D3B2 Deads. Took a run at this last night but no zazz. Too late. Haven't deadlifted since June 3. Strange that it hasn't improved.
1 Deadlift
WU to 455 x 2 x 2r
365 x 3 x 5r
2a Sissy Squat
BW x 3 x 8r
2b Pull-ups
BW x 3 x 1/2/3r
2c 2" V-bar Holds 155 x 3 x 1r
3 Stub Lifts & Holds 28.5 x 6 x 1r
Tuesday, September 12, 2017
D2B1 Bench
September 12, 2017
Before Supper
D2B1 bench.
Bench Press WU to 185 x 3 x 10r
CS Row 175 x 3 x 10r
Band Pullaparts between warmups 4 x 20r
Seated DB Laterals 25e x 2 x 8r
DB Skullcrushers 25e x 2 x 20r
Between Sets
1HP Flask 50 x 5, 60 x 3 x 5r
Wrist Curls w/Wrist Wrench 30 x 3 x 10r
Before Supper
D2B1 bench.
Bench Press WU to 185 x 3 x 10r
CS Row 175 x 3 x 10r
Band Pullaparts between warmups 4 x 20r
Seated DB Laterals 25e x 2 x 8r
DB Skullcrushers 25e x 2 x 20r
Between Sets
1HP Flask 50 x 5, 60 x 3 x 5r
Wrist Curls w/Wrist Wrench 30 x 3 x 10r
Monday, September 11, 2017
D1B1 - Squat
September 11, 2017
Before Supper
D1B1 squats. First workout in a couple of weeks with the intent of getting 4 days a week in again. I haven't had a very "full" gym schedule since spring and need to get back at it. Today is also the first day of dieting again. 240# in the AM and the plan is to go down to 210-215 this winter.
Today's also the first day that I've back squatted in ages and I really feel it in the hammies. Those shrugs also hit me very fast. Deconditioned.
1A Bow Bar Squat WU to 272 x 3 x 8r
1B Chins 3 x 3/4/5r
2A BB GM's 142 x 3 x 10r
2B 2.5" Crusher 103 x 3 x 5r
3A Seated 2ct KB Shrugs 71ea x 3 x 8r
3B TTK 10e x 2 x 5r
Before Supper
D1B1 squats. First workout in a couple of weeks with the intent of getting 4 days a week in again. I haven't had a very "full" gym schedule since spring and need to get back at it. Today is also the first day of dieting again. 240# in the AM and the plan is to go down to 210-215 this winter.
Today's also the first day that I've back squatted in ages and I really feel it in the hammies. Those shrugs also hit me very fast. Deconditioned.
1A Bow Bar Squat WU to 272 x 3 x 8r
1B Chins 3 x 3/4/5r
2A BB GM's 142 x 3 x 10r
2B 2.5" Crusher 103 x 3 x 5r
3A Seated 2ct KB Shrugs 71ea x 3 x 8r
3B TTK 10e x 2 x 5r
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