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Old 11-08-2013, 07:43 PM   #301
Off Road
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Checking in. . .

Things have been super busy with work, football (son) and band (other son). Haven't had much time for myself. But assured I'll be posting again soon. Jr. is in the second round of playoffs with his football team. They are still undefeated and the number 1 team to beat. Championships next weekend if they win this weekend.

My Training update:

Monday, 11-4-13

Bench Press
135 lbs x 5
155 lbs x 4
180 lbs x 3
200 lbs x 2
215 lbs x 1
225 lbs x 1
240 lbs x 1

200 lbs x 15
200 lbs x 7

Barbell Rows
185 lbs x 6
205 lbs x 6
225 lbs x 6
185 lbs x 15

Seated DB Shoulder Press
55 lbers x 12
55 lbers x 12
55 lbers x 12

Wednesday 11-6-13

Squats
135 lbs x 5
185 lbs x 4
225 lbs x 3
275 lbs x 2
315 lbs x 1
365 lbs x 1
405 lbs x 1

Friday 11-8-13

Parallel Bar Dips
B. W. x 8
+50 lbs x 8
+90 lbs x 8
+20 lbs x 15

Chin-Ups
B. W. x 3, 4, 5, 5, 5, 5

Trap Bar Shrugs
3 sets of 8 reps with 8 second hold at the top.

Be back soon. . .
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Old 11-08-2013, 07:51 PM   #302
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That's awesome news, regarding football. Congrats! May the kickin' of booty continue.

And strong training, of course.

Good to see you back, mate. Must admit, was a bit concerned there. Seemed pretty sudden.
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Old 11-08-2013, 08:31 PM   #303
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Yup, you're a fukn beast. Good see you post.
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Old 11-08-2013, 11:23 PM   #304
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Keep winning!
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Old 11-09-2013, 12:20 AM   #305
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Sweet , your back OR, Congrats
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Old 11-09-2013, 06:41 AM   #306
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Good seeing you back
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Old 11-09-2013, 10:12 AM   #307
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Thanks guys. . .

Some updates on me:
I ended up hurting my shoulder a little so I reset my Bench numbers and went to a narrow grip. Pain is gone but numbers are down. My lower body day only consists of ONE exercise due to a lack of time. I barely have enough time to squeeze in some heavy singles on Squats or Deads, BUT it's been working pretty darn well as I've gotten my Squat back up to 400 lbs and my Deads back up to 450 lbs.

Some updates on Jr:
Jr's season has been great. He hasn't missed a single rep as the starting O-line right tackle. The team is expected to win the championships in two weeks. His weight loss went perfectly; dropping exactly one pound each week for a total 11 pounds lost on the season We've been maintaining his weight now). His strength remained constant and his speed increased dramatically. His coaches were very pleased with the increase of his quickness. I credit his diet and his new workout routine for the improvements.

On Mondays: (non practice day)

Box Squats - 5,4,3,2,1,1,1 (up to ~85%) + drop sets

Body weight circuit x 3 rounds:
Push-ups - 30 reps each round
Flex arm hang - 30 seconds each round
Forward lunges - 30 each round (15 per side)
Inverted rows - 10 reps each round
Dumbbell swings - 15 reps each round

On Friday: (non practice day)

Bench press - 5,4,3,2,1,1,1 (up to ~85%) + drop sets

Body weight circuit x 2 rounds: (only 2 because of game next day)
Bench Dips - 15 reps each round
Assisted chin-ups - 5 each round
Forward lunges - 20 each round (10 per side)
Inverted rows - 10 reps each round
Plank holds - 1 minute each round

This workout has done more for his running form and quickness than anything else we've tried. It really worked a charm and we saw an increase after just a couple of weeks on it.
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Old 11-09-2013, 10:15 AM   #308
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Good to hear from you OR! And good looking training, hope that shoulder heals up quickly!
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Old 11-09-2013, 11:27 AM   #309
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Good to see you back logging and posting.
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Old 11-09-2013, 12:10 PM   #310
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Awesome news! Glad to hear everything is going well and shoulder is OK
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