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Old 03-07-2013, 07:38 PM   #101
Creechur
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Originally Posted by kennknee View Post
I'm deloading this week and it sucks... but it is needed...
Agreed, much as I hate it, I agree haha.

Quote:
Originally Posted by BendtheBar View Post
Good that you're listening to your back. Come back strong.
Will do sir, just gotta keep reminding myself it's a marathon not a sprint.

Thursday
Push Press
135x5
175x5
195x3
225x3x2 sets, PR for reps, I've only ever done it for 1. Reps were easy enough, failed the first of the second set and was pleased that I was able to control the weight back down to my shoulders. I like that all the stabilizer muscles are worked while standing.

Incline Press
225x8
235x8x2 PR, just never done this heavy before. Was pleased with ease.

Arnold Press
70x8x3

Chin-Ups
BWx8x3 sets, pronated, supinated, neutral grips

CGBP
225x8
245x8x2 sets PR, again never done it this heavy. I really like close grip because I feel I can practice leg drive easier here than anywhere else. Maybe it's because the bar path is so exaggerated?

Preacher Curl
EZ Bar +50 x8x3

Skull Crusher
110x8x2
110x6 Just tired triceps at this point...with good reason, I think .

Real good day considering I felt like taking a nap when I walked in the door haha. Probably won't do much in the way of heavy lifting tomorrow. Cardio to loosen up the lower body and then just feeling out doing some light stuff.
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Old 03-08-2013, 03:45 PM   #102
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Friday
Legs - So I haven't figured out exactly why my hips hurt, but it appears to be when I invoke an outward rotation (such as a sumo deadlift or my knees tracking outward during a squat)...so I tried to avoid this.

Leg Press - feet high and straight.
6 plates x15
10 plates x10
12 plates x10
14 plates x10
16 plates x8

RDL
245x8x3
245x3 Lower back tiredddd

Seated Calf Extension
8 plates x20x3

Box Jumps...first time
24" x8x4 sets These weren't too bad and got the blood pumping...might repeat

ABZ
Toes to Barx8x7x6

DB Sidebends
100x8x3

Good day, no pain experienced in the hips on any of this...hopefully going to keep it chill like this for a week or so. Have a great weekend!
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Old 03-09-2013, 11:57 AM   #103
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Congrats on the push press PR Creech.
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Old 03-11-2013, 02:19 PM   #104
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Congrats on the push press PR Creech.
Thank you sir, I'm happy that the PRs keep rolling.


Monday
Bench Press
barx10
135x10
225x5
245x5
270x11 PR

DB Bench Press
120x8x3

Chest Fly
220x10x2
230x8

Alt DB Curl
45x8x3

Machine Preacher Curl
+75x8x3

Dips
BW+45 x10 too much pain in elbows and shoulders
BWx15x2

Squats
barx10
135x10
225x5
315x3
225x31 PR...woo no hip pain! By far the hardest thing I've ever done, the back of my head felt like it was going to explode.

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Old 03-11-2013, 06:40 PM   #105
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Crazy reps. Smoked that.
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Old 03-12-2013, 05:58 PM   #106
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Crazy reps. Smoked that.
Thank you, very please...but body is shot today haha.

Deadlift - conventional
135x10
225x5
315x5
375x5 everything super light and explosive to this point
425x3x3x4 these were tough. Heavy, not really explosive. Think my lower back never really recovered from the beating it took yesterday during those squats haha.

Bent-over Row
No Go

DB Row
120x8x2
120x9

Seated Cable Row
190x8x3

Lat Pulldown
170x9x3

Hammer Strength Iso Lat PD
4.5 plates x10
5 plates x10x2

Overall, pretty good day. Just got in and got the work done.
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Old 03-13-2013, 10:59 AM   #107
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Nice work brother! Glad to see that you back is feeling better. I am experiencing some DOMS in my legs from squats on Monday.
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Old 03-13-2013, 07:00 PM   #108
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Nice work brother! Glad to see that you back is feeling better. I am experiencing some DOMS in my legs from squats on Monday.
Thank you sir, and me too! I got some of that DOMS as well from that squat challenge - it's killer!

Wednesday
Cardioesque Day

Row
1 min slow, 30 sec fast x 6

Elliptical 10 min

Squats - recovery... definitely no speed here haha
barx5
135x5x4 sets
225x3x4 sets

Various Ab Stuff

DB Sidebends
100x8x3
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Old 03-13-2013, 10:40 PM   #109
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425x3x3x4 these were tough. Heavy, not really explosive. Think my lower back never really recovered from the beating it took yesterday during those squats haha.
They'll pay off. Well done.
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Old 03-14-2013, 05:33 PM   #110
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They'll pay off. Well done.
Thank you, I figure they will as well. Can't hurt anything to work on my weak lower back a little!

Thursday

Push Press
barx10
135x5
155x5
175x5
200x5x3 sets

Incline Press
225x8
235x8x2

Arnold Press
70s x8x3

Chin-Ups
BW +25 x6x2 PR for reps
BW +25 x5

CGBP
225x8
245x8x2 I made a boo boo here...On the last rep I was "running for the rack" as my triceps were dying. I hooked the bar at the top on one side and the middle on the other and all the plates started shifting, this caused the bar to drop right onto my beautiful face and then all the plates to fall everywhere. Dignity is hurt more than my body, but I did get a war wound haha.

Curls
Short Straight bar + 70 x8x3 These really worked by biceps more than anything else I've done. Pump was huge!

Triceps Extension (no skull crushers, done with stuff over my face for today!)
100x8
115x8
130x8 Machine only goes to 100...was stacking the little 5 pound rubber things on top haha.

Good day, dignity is a little worse for wear!
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