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Old 06-16-2012, 07:38 PM   #591
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Saturday Quick Update
Went to Atlantic City last night for a concert. My eating was terrible, we were gonna go to dinner at the casino where the concert was but when we got there all restaurants had a 2 hour weight. So we grabbed some quick mexican food, good food just not enough. So after the concert at 1am I ended up grabbing some Mcdoubles, filled the void. Made me feel not so great today, but went to the beach all day and ate some more crappy food. Got home and needed to do some kind of workouts, quick arm workout

BB curls
45x25
65x15
85x3x10
65x3x10

Push Downs
unknown weight x a bunch of sets x 15-20 reps

Upright rows
45 x 2 x 15-20
65x a few sets x 12-15

That is it, just needed to do something to get the blood flowing. My back is still bothering me a little, which is why I decided to just go with the gunz workout, and just paying a little respect to my Jersey Shore folk, haha.

Picked up my push/pull sled while I was down there. Really quality piece of equipment, gonna put it through the ringer tomorrow, plan to load it up! Really nice guy I bought it from, and he did a nice job. I will try to get a pic up tomorrow.
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Old 06-17-2012, 03:50 AM   #592
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Good Gunwork J. McD always make me kind off hungover too for some reason.
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Old 06-17-2012, 09:48 AM   #593
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Originally Posted by jwood View Post
That is it, just needed to do something to get the blood flowing. My back is still bothering me a little, which is why I decided to just go with the gunz workout, and just paying a little respect to my Jersey Shore folk, haha.
Muscles glasses approves of the gun work. Hey, I even did some myself this week.

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Old 06-17-2012, 09:51 AM   #594
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Thanks guys! Gonna hit the sled soon and do some serious conditioning.

My back feels great today, gonna make sure I loosen up and hope nothing gets tweaked again. Really weird little tweak that caused a lot of pain.
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Old 06-17-2012, 11:30 AM   #595
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Serious Conditioning Workout!!
Tested out the new sled today, it is great. I like it a lot better than the tire. Just because it is a little smoother.

Sled Sprints all about 25-30 yards
45x2
70x2
90x2
115x4
Took the lease amount of rest as possible

Back Pedal Sprint
45x2
90x2
quad burn!

Push Sprint
45x2
70x2

Assorted Recovery exercise
Bench, Row, tri extension, curl, shoulder work
Varioous weights and reps and sets, got swollen like crazy.

Now I am gonna cool down by cutting the grass, then I might hit some abs. Definitely will do some rolling and stretching out. Feeling great.

Have a great fathers day all you dads!
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Old 06-17-2012, 03:57 PM   #596
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Quote:
Now I am gonna cool down by cutting the grass, then I might hit some abs. Definitely will do some rolling and stretching out. Feeling great.

Have a great fathers day all you dads!
Thanks Jeremy.

Enjoy the sun.
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Old 06-18-2012, 07:05 PM   #597
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Monday Bench Press
Solid session today, groove still feels a little off on bench but I hit decent numbers. low back is still a little off, going to be careful with squats tomorrow and then not do a lot of assistance

Bench Press
135x5
165x4
205x3
230x2
265x1
240x 13
I hate ending on 13 but I had nothing left, this was a very solid set for me. But I should be able to beat it next week.

Pull Ups
*wider and angled handles, a little harder
BW x 10
plus 30 x 8
plus 60x2x5
Drop set
plus 60 x 4
plus 30 x 3
BW x 4
These felt good, heavy but good.

Tate Press
55s x 2 x 8
65s x 3 x 6

Band Pushdowns
Average Band x 3 x 15

Neutral Pull Down
115x 3 x 15-20
Squeeze at the bottom

Reverse Hyper
2 plates x 2 x 15-20
Trying to heal my back.

Overall a good session. I am moving my dips to OHP day, that way I hit chest hard twice a week and hit triceps heavy twice a week. This should allow me to be much stronger on dips also. There will be more tricep volume on Mondays and more back volume on Thursdays to balance it out.

Karbolyn was good today, very refreshing, gave me a nice little boost. Should be finishing up the container by the end of the week and I will do my write up this weekend. Most important thing is that this product does everything it says.
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Old 06-19-2012, 08:22 AM   #598
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Quote:
240x 13
Looking forward to seeing that creep up to 275x13.
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Old 06-19-2012, 05:59 PM   #599
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Quote:
Originally Posted by BendtheBar View Post
Looking forward to seeing that creep up to 275x13.
It will be here soon!
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Old 06-19-2012, 06:03 PM   #600
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Tuesday Squats
My lower back is still bothering, I was able to squat without too much trouble until my rep set. I got a little loose on rep 3 and that killed me. It is getting better so I am going to continue to train around/through it.

Squats
145x2x5
235x5
265x4
305x3
355x2
395x1, little high, but solid rep
370x4
The first two reps of 370 felt great, at that point I was looking for 6, but then I got a little loose and that killed me. Should be easy to beat this one next week.

Good Mornings
Bar x 20
95x2x10
135x5
Started to irritate the back so I shut it down.

Reverse Hyper
2 plates x 15
4 plates x 2 sets x 10-15
4 plates plus 2 25s x 10-15
4 plates x 15-20
These felt better, going to keep doing these as much as possible until my back heals up.

Inversion Table
2 sets of around 4 minutes

That is it, short session. Mostly just wanted to get the squats in with minimal back pain and I accomplished that. Overall good training session, did what I needed to do.
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