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Old 03-06-2013, 06:17 AM   #311
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Today was my extra day. Hit some Core muscles and got some blood flowing to the arms.

10min Treadmil 3.7mph at 12% Incline
Weighted Crunches 3x15
Calf Press 3x20
Side Bends 35lb plates 3x15
Pull ups 3x10
Alt. DB Curls 3x15
Tricep Ext. 3x15
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Old 03-06-2013, 03:46 PM   #312
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Bloodwork is always a good thing!

Solid pull ups as well. Do you vary/alternate your grip with them?
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Old 03-06-2013, 06:31 PM   #313
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Quote:
Originally Posted by Squatter View Post
Bloodwork is always a good thing!

Solid pull ups as well. Do you vary/alternate your grip with them?
They were all Wide Grip.. Which is all I normally do... Every get once in a while I'll do Chins.
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Old 03-07-2013, 01:36 AM   #314
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Shoulder DAY OHP

Tried some lighter weight OHP's. Just to feel them out. Felt pretty good. Felt heavier then I remmebered..lol.... But ZERO Pain.. Which is great... So a couple more weeks with some lighter weight still. Then I will start building back my OHP work again...

Shoulder Dislocations 3x12

DB Rotator Work 3x15

OHP
20/BAR
12/95
10/115
8/115

Side Delt Machine....Super Setted with......... Rear Delt (Pec Deck)
12/60................................................ .................12/80
12/60................................................ .................12/80
12/60................................................ .................12/80
12/60................................................ .................12/80


Wall Ball Squats 10lbs Ball 3x 20

Ninja Pull ups 3 to Failure
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Old 03-07-2013, 01:49 AM   #315
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Strong working RR ... I think I've missed the injury part ... was that a serious one ... ? kep smashing the wts. buddy ...
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Old 03-07-2013, 04:11 AM   #316
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Solid sessions man
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Old 03-07-2013, 11:14 AM   #317
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Zero pain - gotta rank right up there as my 2 favorite words these days. Awesome to hear the rehabbing is going so well.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
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Bench: 300 lbs
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Old 03-07-2013, 12:53 PM   #318
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Pain free is good. Glad to hear it.
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Old 03-11-2013, 12:38 AM   #319
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Thanks guys.. No Pain is a great feeling fotr sure...

~ llll----llll ~~ llll----llll ~~ llll----llll ~~ llll----llll ~~ llll----llll ~~ llll----llll ~~

Switching Mondays to my main Squat Day. I was feeling that saving Squats for my Friday wasn't letting give 100% on them. So I moved them from Last to First of the week. Hoping this will improve my Squats... Felt pretty good today. No Crazy PR's or anything. Everything felt and moved well. I was short on time and almost didn't even make the gym. So I was quick during warm ups and gace little rest time. Finished in 38min...

Squats - No Belt or Sleeves
20/BAR
5/140
5/175
3/210

Core Sets Belt and Sleeves (no wraps)
5/265
3/300
3/335 - Should have pushed for one More...

1-1/2 Squats
6/225
6/225
5/225


Here are some Video's from different views...Check and see what I need to improve on my form. Thanks

Warm up set of 5 reps w/ 175lbs
380E1C02-2787-410A-9790-E833684BBB54-441-00000155B9BD7656.mp4 Video by crawlerworld | Photobucket

Final set 3 with 335lbs... Wished I would have pushed one more here. Disappointed in myself here...
29AE51D6-7CEA-4A1C-9F05-480C5E43D2C4-416-000001522B7E298A.mp4 Video by crawlerworld | Photobucket

3 x 300..
3B2BAF7B-35B1-4AD8-8CB7-3E1DD94780C6-416-000001529903A4DD.mp4 Video by crawlerworld | Photobucket
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Old 03-11-2013, 01:20 AM   #320
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Strong squatting RR ... keep pushing your limits buddy ...
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