Monday, June 27th…. Lower Body… 


1) Lower Body Warm Ups

2) Squats
135 x 5
185 x 5
225 x 5
260 x 5
260 x 5

3) Walking Lunges
30 x 6 (Both Legs)
30 x 6 (Both Legs)
30 x 6 (Both Legs)
30 x 6 (Both Legs)

4) SLDLs
225 x 6
260 x 6
260 x 3 «<Lost grip on left side.

5) Seated Calf Raise
70 x 12
70 x 12
70 x 12

PT for Elbow went OK today……UNTIL my therapist told me to try an incline Push up (Instead of against the wall). The increased body weight on my elbow instantly reignited the pain. Grrrrrrr… This sh!t sucks.. I wanna press and I wanna press *NOW* 

Tuesday, June 21, 2011 - Back * Biceps Summer Solstice Workout: The Return of The Deadlift!

1) Deadlifts
135 x 6
185 x 6
225 x 6
250 x 6
250 x 6

2) Barbell Shrugs
250 x 4 (Lost Grip)
250 x 6 (Strapped IN)


3) Barbell Rows
185 x 6
185 x 6
185 x 5 (FAIL!)

4) Lat Pulldowns 
145 x 10 (Maxed out stack had to move to Cybex Lat Pulldowns)
200 x 8
200 x 8

5) Reverse preacher curls 
65 x 10
75 x 8
85 x 8

6) Incline DB Curls
25 x 10
30 x 10
35 x 8

ChaaaaaaaCHING! Check Please, I’m Done!

After a small break due to Tricep Tendonitis, I made my way back to the weight room

Monday, June 20, 2011 - Leg Day (Yes, you read correctly MONDAY..LEG DAY)

1) Lower body Warm Ups

2) Squats
135 x 6 (ATG)
185 x 6 (ATG)
225 x 6 (Not ATG but Parallel)
225 x 6
225 x 6

3) DB Step Ups
40 x 6 (each Leg)
40 x 6 (each Leg)
40 X 6 (Each Leg)

4) Bulgarian Split Squats
35 x 6 (Each Leg)
35 x 6 (Each Leg)
35 x 6 (Each Leg)

5) SLDLs225 x 6
225 x 6
225 x 6

6) Standing Calf Raises
225 x 15
225 x 15

7) Seated Calf raises
70 x 15
70 x 15

Tuesday, June 7, 2011 - I’m in the gym I better do something Workout:

20 Min Walk, Treadmill, Rolling Hills, Level 5, Speed 4.0

1A) Goblet Squats
65 x 10
75 x 8
80 x 8

Super Setted With

1B) One Arm High Cable Row
65 x 8
75 x 8
85 x 8

2) Bulgarian Split Squats
30 x 8
30 x 8
30 x 8

3) Cybex Seated Row
130 x 8
130 x 8
130 x 10

Getting left elbow checked out on Friday at 9:30am. Don’t think it’s anything too serious, but it’s been bothering me long enough time to get a professionals opinion. 

Thursday, June 2, 2011 - Lower Body - Fatigue Week - 3rd Cycle

1) Lower Body Warm Ups

2) Squats
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
275 x 5
275 x 4« I think these were PBs but not sure will have to examine the log and see.


3A) Horizontal Cybex Leg Press (Wide Foot Placement)

350 x 5
350 x 5
350 x 5

Super Setted With


3B)Leg Extensions
150 x 5
150 x 5
150 x 5

4) SLDLs
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

5) Seated Leg Curls
130 x 5
130 x 5
130 x 5

Good way to start the day!

Friday, May 27, 2011 - Recovery Week - Full Body B

1) Shoulder Warm Ups
2) Lower Body Warm Ups

3) Deadlifts
185 x 10
185 x 10
185 x 10

I was feeling some pain in my left elbow all day, so I kept these light. I think the pain was from doing the 100 decline push ups earlier in the week, I’m truly at a loss as I have no idea how I could have over extended it.

4) Push Press
95 x 10 EZ PZ
105 x 10 
105 x 10

Elbow still flaring up but was able to keep the weight controlled


5) Seated Leg Curls
130 x 10
130 x 10
130 x 10

6) Dumbbell Curls
35 x 10
35 x 10 
35 x 10

At this point the elbow had had enough, so omitted Dips and went to seated calf raises

7) Seated Calf Raises
70 x 15
70 x 12
70 x 12

Put some ICYHOT on the elbow and took some Bayer PMs to help me sleep through the pain. Woke up feeling OK, but it could be the meds still masking the pain. Well off until tuesday so we will see what happens. I guess it is a blessing that this stuff happens on Recovery Week and not during Fatigue or Strength week! LOL  See I am Human! 

Tuesday, May 24, 2011 - Full Body A - Recovery Week - 2nd Cycle Week 8

1) Lower Body Warm Ups

2) Shoulder Warm Ups

3) Leg Press (Squat rack was being used and I was in a hurry)
300 x 10
310 x 8
320 x 6

4) Bench Press
205 x 10
225 x 8
250 x 6

Chest and Shoulders were super tight and sore from the 100 push ups I did yesterday AM. But still grunted through it.

5) Barbell Row
135 x 10
160 x 8
185 x 6

6) SLDLs
185 x 10
225 x 8
250 x 6

7) Barbell Curls 
65 x 10
85 x 8
95 x 6

Sunday, May 22, 2011 - Lower Body “B” workout Strength Week - Week 7

1) Lower Body Warm Ups

2) Goblet Squats
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

3) Rack Pulls

225 x 5
225 x 5
225 x 5
225 x 5

4) Elevated Step Back LUnges
25 x 6 (Each Leg)
30 x 6 
30 x 6

5) Standing Calf Raises (Smith Machine)
315 x 6
315 x 6
315 x 6

6A) Cable Crunches
80 x 15
100 x 15
100 x 15

Super Setted With

6B) Reverse Crunch on Bench
BW X 15
BW x 15
BW x 15

Friday, May20, 2011 - Upper Body “B” Strength Week - Week 7

1) Shoulder Warm Ups

2) Speed Bench Press ( 10 Sets of 3 Explosive Reps)
165 x 3 x 10

3A) Decline Skull Crusher
70x 5
70x 5
70 x 5

Super Setted With

3B) Barbell Preacher Curls
80 x 5
80 x 5
80 x 5

4A) DB Shrugs
100 x 10
100 x 10
100 x 10

Super Setted With

4B) Decline Medball Crunch
15 x 15
15 x 15
15 x 15

5A) Half Kneeling Cable Wood Chops
30 x12
40 x12
40 x 12

Super Setted With

5B) ISO SIde PLanks 
30seconds
30 seconds
30 seconds

Used “Body Mortar” Blue Raspberry for the first time. Hopefully will see some gains from this new “Intra”workout method. I mixed two servings in 24oz of water and drank the first 12oz right before my shoulder warm ups then sipped the rest as my workout continued….

Still missing the pumped and *needles and pins* from Jack3d but need to ween off of the stimulant based pre-workouts.

Tuesday (AM), May 17, 2011 - Strength Week 2nd Cycle - Lower Body A

1) Lower Body Warm Ups

2)Squats
185 x 5
225 x 5
265 x 5
265 x 5
265 x 5 

3) Deadlifts
250 x 6
250 x 6
250 x 6

Was pretty beat up from squats, but tried to slow the reps down and “reset” after each rep. Of course forgot to bring camera to video. Not sure there was any improvement.


4) Bulgarian Split Squats
35 x 6
35 x 6
35 x 6

Lower back was super tight, didn’t think I’d make the SLDLs but after the first set it actually helped to loosen me up! 
5) SLDLs/Strapped
250 x 6
250 x 6
250 x 6