Bench and Grip

June 23, 2012
Noonish

1a) Bench Press
45 x 5
165 x 5
245 x 3
275 x 1
295 x 1
315 x 1
240 x 7, 7, 7, 7, 7

1b) Euro 2HP 48mm
55 x 5
105 x 5
145 x 3
180 x 2, 2, 2, 3
200 x 8", 2" - Soon my sweetie, soon
180 x 3, 3 - damn near had 4 on the last set but couldn't lick it out.

2) Reverse in 1" Suede
520# O-1 DR - 3h 15' Too pooped

3a) KB Row
56k x 7, 7, 7, 7, 7

3b) L Blob Pulls
50# x a bunch

4a) Band Pressdowns
MM x 25, 15, 12

4b) Bands Pullaparts
MM x 20, 18, 15

Early Pulls

June 22, 2012
6:00 Frigging AM

1) Deadlift - CV
135 x 3
225 x 2
315 x 1
405 x 1
470 x 15 x 1 - These were all very crisp and fast. Pretty happy about that considering the time.

Didn't do rack pulls due to lack of time.

2) Walking DB Lunges
2 x 30#ea (60#) x 4 x 8

3) Glute Bridges
BW x 15, 12, 12, 12

Looking forward to getting some workouts at home this weekend. Bench tomorrow. I'm thinking I may shuffle my squats and pulls around due to my traveling over the next bit. I'll move both my pulls and squats ahead by a day so I'll be doing squats on Sunday. At least I'll get to use my SSB and such.

Shoulder Pressing at 6:00am

June 20, 2012
6:00 Frigging AM!!

1a) Strict Standing Shoulder BB Press
45 x10
95 x 5
135 x 3
165 x 10 x 3

1b) Chins
BW x 10 x 3

2) Seated 1 Arm DB Press
55 x 12, 10, 10, 10, 8

3) Pulldowns - Full Contractions
100# x 25, 20, 15, 15, 15, 10

4a) Band Pressdowns - MM x 10, 15, 15, 10
4b) Band Hammer Curls - MM x 25, 20, 15, 10

First time in a commercial gym in over three years. Errr......

I feel like I can easily keep pumping out sets on the shoulder presses. Form break or fatigue still weren't stopping me at the 30 reps.

Quick Gripping

June 19, 2012
After Supper

Grippers MMS
79# IM 1 - 5/5
112# GHP5 - 3/3, 3/3
R 142.6# T6 - 1, 1, 1
L 130.6# IM 2.5 - 1, 1, 1
91.2# IM 1.5 - 35/35

Sqwarts and Stuff

June 18, 2012
Noon

1) Back Squat
45 x 5, 5, 5
135 x 2
225 x 2
275 x 1
315 x 1
365 x 1
Add Belt
405 x 1
420 x 1, 1, 1

Before Supper

1a) SSB Squat
65 x 5
155 x 2
245 x 1
275 x 7
270 x 8, 8, 5 - Dropped bar

1b/2b) Axle Rows
193 x 12 x 5

2a) SSB GM's
225 x 6, 6, 6, 6, 6

3) KB Side Bends
56k Ader x 12, 12, 12

Well a few things. Chatted with Phil a bit on the squats and he was using my wrapped squat as a basis for the work sets. I'll knock the weight down a bit as per his direction to get a lot more reps in for my raw squatting.

My guts haven't been so good today either. I'm pretty sure I'm dehydrated a bit if that gives you an idea without going into a lot of detail. Squats and especially the GM's were a bit treacherous.

And a couple of things with the SSB squatting. First for whatever reason my IT bands were killing me. That's the first time in ages and it made it tough to do reps and have them feel good. I just couldn't hit the reps per set I wanted. Secondly is my stupidity. My belt was pinching me a bit on the last set and I let go of the bar to adjust my belt. When I did it I must've shrugged my shoulders a bit and the bar went and fell off of my back getting caught on the safety chains. The handle bit me a little on the top of my ass though to remind me not to be such a dummy. I've got a nice big welt there now. I also decided to let that terminate the SSB squats for the evening.

Axle rows are still damn easy and I think I'll just add 5# a week now to keep them going really easy.

Saturday Press Suckage and Pinch Glory

June 16, 2012
Afternoon

1) Bench Press
45 x 10, 10
165 x 5
245 x 3
295 x 1
315 x F - Suckage. Stuck right at the tricep transition and held it there for a second or two. Suckage.
235 x 8, 8, 6, 5, 5, 3

2) KB Row
56k Ader x 6, 6, 6, 6, 6

3a) Band Pressdowns MM x 23, 14, 12
3b) Pull-Aparts MM x 20, 15, 15 - Not much rest in these either

Drug out my 1/2 100# legacy blob and got a bunch of lifts left and right. I think I'm getting a bunch of carryover from my 2-3/8" dumbbell and such. I also did 5 dimes with each hand for the hell of it. I dropped the left just short of lockout though. Just a bad setting I think. That was more just for fun than anything as it chews the hell out of my thumb webbing pinching those.

Pulls and a Stinking Huge Leg Pump!

June 15, 2012
Noon

1) Deadlift - CV
135 x 5
225 x 3
315 x 1
405 x 1
465 x 13 x 1 - I could've kept going but ran out of time on my lunch hour.

Afternoon

1) 2-3/8" DB Rows
125# x 1/1, 2/2, 2/2, 2/2, 2/2, 2/1

Before Supper

1) Rack Pulls - Below the Knee
315 x 3
405 x 1
495 x 1
545 x 1
Add Belt
585 x 2 - Grip go sweaty and let out. That's pretty embarrassing lol! This bar is thick and has almost no knurl though so it's not too bad. Working on widening up the chest and getting the lower back flatter and tighter.

2) SSB Lunges - Forward Step
65 x 10, 10, 10, 5 - Holy crap!! I haven't done any sort of lunge in years and this sure opened my eyes to glaring weaknesses. Quads were so pumped I could only get up to 35 total reps. I need to keep at these to get 50 reps a session then get adding some weight to the bar. Way tougher than dumbbell lunges.

3) Glute Bridges
BW x 15, 12, 12, 12 - My wife's going to love my apple ass after a couple months of this hahaha!

Tristan Shone Author and Punisher

Some 2HP and another Reverse Bend

June 14, 2012
Before Supper

1) Euro 2HP - 48mm
55 x 10
105 x 5
145 x 3
185 x 1, 6" - Dum-dum loaded it wrong
180 x 2, 2, 2, 1
200 x 4"

2) Reverse Bend - 1" Suede
Ironmind Red Nail - 3h 52'

Upper Body PUMP!!

June 13, 2012
Noon

1a) Seated BB Shoulder Press
45 x 6, 3
95 x 3
165 x 9 x 3

1b) Full Hang Chins
BW (250# w/clothes) x 4, 4, 4, 3, 3, 2, 2, 1, 1

Before Supper

1) Seated One Arm KB Presses
24kg x 15/15, 10/10, 10/10

2) Band Pulldowns - Pause Contractions
Avr x 20, 20, 15, 15, 15, 15

3a) Band Pressdowns - MM x 20, 12, 10, 10
3b) Band Hammer Curls - MM x 30, 20, 15, 15 - Really zipped along with these