Some Pressing and Upper Body

January 30, 2013
Before Supper

1) Seated BB Shoulder Press
45 x 1, 6
95 x 5
145 x 3
175 x 1
190 x 1
145 x 7 x 5r

2) DB Bench Press
65 x 10
80 x 10
95 x 10

3) 2-3/8" Offset DB Rows
65 x 4 x 10r

4) Concentration Curls - AW Angle
35 x 4 x 20r

5a) BB Behind Back Wrist Curls
45 x 15
95 x 20, 15+5

5b) Herc. Ext. Wrist Curls
12.5# x 2 x 20r

6) Hook training with table and bands

7) Band Pressdowns
MM x 2 x 20r

Gave a try at reversing a FBBC 7" x 1/4" square and I just can't unload into them yet. I definitely did some tendon damage there a few months ago. More recouping and it'll be stronger than before. Probably in another 6 months or so at this rate.

A Bunch of Squatting and some Pulls

January 28, 2013
Before Supper

Well my arms are a bit beat up from arm wrestling yesterday and lugging dumbbell's around the day before hit the grip good and cooked my low back. What this means is squats hurt my arms up until the last couple of sets again, went double overhand on deads up to 405 then switched to the straps. Man pulls stretching out my arms sure feels good though. I also left out the big back pumper of a high rep set of SLDL and no chins due to the elbow pain.

1) Squat NNN
45 x 5, 4
135 x 3
225 x 2
315 x 1
365 x 1
410 x 2

2) Deadlift - No belt
135 x 5
225 x 3
315 x 1
405 x 1
450 x 5 x 3r
495 x 1
550 x 1

3) Narrow Stance High Box Squat - To Bench
225 x 3 x 17r

Bought a Couple of Pounds Worth of Dumbbell's

Tonight's grip work. 1,500# of dumbbell's loaded into the truck. Drive home. Farmers walk dumbbell's from the street, around the hous and into the basement. Stupid me I started with the light ones and finished with the hundred pounders lol!

Squats, Bench and some Blobbing

January 25, 2013
Before Supper

Getting used to the belt again. Weird. I need to wear it fairly loose to be comfortable squatting.

1) Squat
45 x 5, 4
135 x 3
225 x 1
315 x 1
Add Belt
365 x 1
405 x 5 x 1r

2) Paused Squats
315 x 5 x 3r

3) Band GM's
Black IW x 3 x 10r

4) Bench Press - Pause First Reps - Narrow Grip First Two Work Sets
45 x 8
135 x 5
185 x 2
225 x 1
265 x 5 x 3r

5) Upright Rows
115 x 4
65 x 3 x 10r

Pinch work between upper body sets.

L50 x 1/a, a/a, h/h, h/h, h/h, h/h
Blob50 Ramp x 2 x 5r felt very strong. Damn close baby!
L40 taps x 2 x a bunch
45 hub a few times

Marty wasn't feeling good so I went back upstairs. I'll catch my ab work tomorrow.

Some Upper Body

January 23, 2013
Noon

Seated BB Shoulder Press - all really easy
45 x 10
95 x 5
145 x 2
175 x 1
190 x 1
125 x 15, 10, 8, 6 - worked these quick

DB Bench Press - Flat Back
105 x 3 - just about donked my head. Enough of these adjustables. Fixed weights this weekend.

Before Supper

DB Bench - Flat Back
55 x 12
75 x 3 x 15r

2-3/8" Offset DB Rows
65 x 7, 8, 8, 8, 8

Band Iso's on the Table
Rising/Back x 2 goes
Rolling x 1 go
Hook x 25r

DB Concentration Curls - AW Angle
40 x 10
30 x 3 x 20r

Bands Pressdowns
MM x 20, 12

Did blob50 ramp work, taps with a 35# blob and some hand to hand passes with a 40# during the workout.

I Think Phil's Trying to Kill Me: Day 1

January 21, 2013
Before Supper

Well got my Okie bar today and it's also the first day of a new programming block. Fun stuff!

1) Squat - NNN
45 x 2 x 5r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 2

2) Deadlift - All beltless
135 x 3
225 x 3
315 x 1
405 x 1
445 x 5 x 3r
495 x 1
545 x 1

3) Box Squat to my Bench - A few inches high, close stance
225 x 3 x 15r

4) SLDL
225 x 20

I was supposed to do some chins in there as well but my elbows got inflamed during the squats from yesterdays armwrestling practice.

Okie Deadlift Bar

After a couple if months my new Okie Deadlift bar has arrived! This is another great reason to have a home gym folks. You get to buy and use the equipment you want without worrying about anyone else buggering it up.

Here's a pic of the new bar in front of my Rogue bar. Notice the difference in length, thickness and the freaking knurling lol!

Pulls, Bench and KB Ripping My Lungs Out

January 18, 2013
Before Supper

Well I used a couple of PC's workouts just to finish out the week before I get my new workload off of Phil. I planned on doing some medium arm work after this but I was cooked enough after the kettlebells. Sucking wind and my heart was pounding big time! Looks like some GPP needs back into the mix.

Oh well, I can always use a bit more recovery. Going to do some more arm wrestling on Sunday with a few guys so I need to heal up.

1) Deadlift
225 x 5
285 x 4
345 x 3
405 x 2
455 x 1
485 x 1
505 x 1
455 x 3

2) Bench Press - Narrow Grip
45 x 5
135 x 5
185 x 5
205 x 4
230 x 3
255 x 2
275 x 1
285 x 1
305 x 1
255 x 6

3) KB Clean + Front Squat - Long Cycle
2x32k x 5, 4, 3, 2, 1

Quick Squat Workout

January 14, 2013
Before Supper

Work is still stupid busy. Just needed a quick squat workout, then eat, then right back to work tonight. This is the first heavier squats I've done in about 3 weeks. Surprisingly my IT bands and elbows were limber right off the bat and I didn't need any stretching. Cool.

Just used the first week of phase 3 of PC's workout. Hands and forearms are to fried to bother with any of that. Hopefully get back to some table time this week as well.

Squats - No-No-No
45 x 4, 3
135 x 3
235 x 5
275 x 4
315 x 3
350 x 2
365 x 1
385 x 1
410 x 1

Paused Squats - NNN
305 x 1 x 5r

Some AW Gym Training

January 13, 2013
Before Supper

2-3/8" DB Rows
105 x 3 x 5r

V-Handle Manus Pulldowns - AW
160 x 4 x 20r

Tower Hammer Iso's - Front
25 x 30s-30s-30s, 60s

Rocking DB Curls
70 x 4 x 4r

Tower Hammer Iso's - Back
35 x 30s-30s-30s-30s

DB Partial Preacher Curls
90 x 4 x 8r

1-Arm High Cable Wrist Curls
35 x 3 x 15r