Nerd Curls!!

October 12, 2014
Before Turkey

Gail is sizist when it comes to wearing Star Wars shirts. Represent y'all!!

Barbell Curl
45 x 3 x 10r
95 x 3
115 x 4 x 8r

Hammer Curl w/ FG
55e x 5 x 6r

Top RoM Hammer Curl w/FG
40e x 3 x 7r

D4, B1 - Press

October 10, 2014
Noon

First day doing overhead work since buggering my back a couple of months back. Went ok I think. I definitely need some more shoulder flexibility to be able to lockout and stand more upright.

Warmups
Clubbell casts and mills
McGill 3

BB Strict Press
45 x 3 x 8r
95 x 5
135 x 2
155 x 8, 8, 8, 10

Floor Press
135 x 5
185 x 15, 15, 12

BB Bent Row - Strict
225 x 4 x 8r

Rear Ring Flies
BW x 3 x 10r

Cable Pushdowns w/V Handle
90 x 3 x 15r

D3, B1 - Deads

October 9, 2014
Noon

First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it.

Warmups
Clubbell front swings and casts w/25#
McGill 3
BW Squat and Goblet Squat

Sumo Deads
135 x 3 x 3r
225 x 3
315 x 2
365 x 2 x 8r

SSB Split Squat
65 x 5
135 x 3 x 8r

SSB Shrug
135 x 20
225 x 2 x 20r

McGill Chins
BW x 2
+25 x 10

Da Pipes

October 8, 2014
Before Supper

DB Hammer Curls
25 x 8
40 x 8
55 x 8
65 x 3 x 8r

Seated EZ Cable Curls
50 x 3 x 15r

Band Wrist Curls w/Manus
IW 20" Green x 3 x 50r

D2, B3 - Bench

October 7, 2014
Before Supper

Bad head cold today and really groggy. On a high note, no niggles.

Warmups
Clubbell Shield Casts and Mills
McGill 3

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 1
300 x 1
315 x 3 x 1r
Add Red SS
315 x 3 x 5r

Low Cable Row w/Big V
190 x 4 x 10r

Unilateral Side Raises
30 x 3 x 8r

EZ Skullcrushers
35 x 8
85 x 8
115 x 3 x 8r

D1, B3 - Squat

October 6, 2014
Noon

No pain today but still taking the safe and slow route to recovery.

Warm-up
Clubbell front swing and casts w/25#
McGill 3
BW and Goblet Squats

SSB Squat
65 x 2 x 3r
155 x 2 x 3r
245 x 2
295 x 1
335 x 1
355 x 1
295 x 5

TB Dimels
154 x 3 x 15r

TB Shrug w/3 sec counts
154 x 3 x 12r

McGill Pull-ups
BW x 20r

Sunday Pipes

October 5, 2014
Before Supper

Just a bit of focused arm work to shorten my main workouts. No triceps as Tuesday is a max effort bench day.

Barbell Curl (Power Bar)
45 x 3 x 10r
95 x 3
115 x 3, 5, 5, 5, 5, 5
Loose 135 x 3, 155 x 1 - not a full out reverse clean but some English for sure.

Seated Cable Curl w/EZ
50 x 2 x 15r

Band Wrist Curls
20" IW Green w/Manus x 3 x 50r

D4, B2 - Press

October 3, 2014
Early

Truncated due to it being a busy day today. Even so I feel like I got hit with what I need.

1) High Incline Bench
45 x 3 x 8r
95 x 5
145 x 2 x 2r
165 x 1
185 x 4 - too much for the morning
175 x 2 x 4r

2a) Floor Press
135 x 5
185 x 3
225 x 10, 8

2b) Axle Landmine Row
50 x 2 x 15r

Later in the day

Cable Pressdowns
90 x 3 x 10r

D3, B2 - Deads

October 2, 2014
Noon

Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again.

Warmups
Clubbell Front Casts up to the 25#
McGill 3
BW Squats

Work
TB Deadlifts
144 x 3 x 3r
234 x 3
324 x 2
414 x 3 x 6r

SSB Split Squats
65 x 8
105 x 8
135 x 8

TB Shrugs
254 x 3 x 15r

Chins
BW x 7 x 3r

Pipes Stuff

October 1, 2014
Before Supper

More bicep and wrist work so I don't suck up too much time with tomorrow's regular workout.

On a side note I don't think I felt my back at all today. Cool beans!

BB EZ Curl
35 x 10, 8
85 x 5
105 x 5
125 x 5 x 3r - dunno but I'm thinking I may like the straight bar for curls more now haha! Definitely hits slightly different.

DB Hammer Curl
40e x 10
55e x 3 x 10r

Full RoM DB Wrist Curl
55 x 3 x 15r

HH Kick-ups
10 x 5 x 10r

HH Pronations
10 x 15
25 x 2 x 8r - 20# will be a good weight next time