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Old 01-01-2014, 10:04 PM   #1021
Hunterace
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I'm quitting next week!
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Quote:
Originally Posted by jdmalm123 View Post
Knuckle Push up: 20
BB Row: 45x30
Mtn Climber: 40

TB DL
185x5
255x5
275x5
275x5
275x5

>> superset with <<

DBBP
45x10
45x10
45x10
45x10
45x10

BB Row
145x5
155x5
165x5
165x5
165x5

>> superset with <<

Russian Twist
10x20
10x20
10x20
10x20
10x20

Front Raise + Calf Raise
8x20
8x20
8x20

>> superset with <<

Dips
10
10
10

Mobility Work
Hips

Comments
A bit cold in the garage, but all the lifting felt good.

Second week back on vitamin T and I think it's already starting to positively impact recovery.
Also, training for work is not taxing at all.
Great workout JD! Work training = boring as hell! Keep smashing bud!
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Old 01-01-2014, 11:34 PM   #1022
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Those supplements...mmmmm.
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Old 01-02-2014, 08:41 AM   #1023
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Looking great JD! And dat der vitamin T is a wonderful thing
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 01-06-2014, 08:49 PM   #1024
jdmalm123
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one rep is plenty!
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too darn cold!!!
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Old 01-06-2014, 10:41 PM   #1025
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Quote:
Originally Posted by jdmalm123 View Post
too darn cold!!!
Boooooooooo!
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Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 01-06-2014, 11:14 PM   #1026
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Warm up darn it!
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Old 01-07-2014, 08:52 AM   #1027
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Type 11 alien fiberz are impervious to temperature extremes, might be time for an upgrade.
Things should take off in here now that your taking vitamins.
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Old 01-07-2014, 01:57 PM   #1028
jdmalm123
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Quote:
Originally Posted by KD5NFW View Post
Boooooooooo!
Agree!

Quote:
Originally Posted by BendtheBar View Post
Warm up darn it!
It should be 49-degrees here in CO today, so will get back to work.

Quote:
Originally Posted by OneMorePlate View Post
Type 11 alien fiberz are impervious to temperature extremes, might be time for an upgrade.
Things should take off in here now that your taking vitamins.
"too cold" is secret code for "too lazy"

no surprise...3 weeks into vitamin supplementation, my shoulder is finally (and rapidly) improving!
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BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
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Old 01-07-2014, 08:45 PM   #1029
jdmalm123
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one rep is plenty!
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Unilateral OH DB Press
20x30/side
30x25/side
40x15/side

>> superset with <<

DB Row
20x30/side
30x25/side
40x15/side

MP
95x10
105x8
115x6

>> superset with <<

DOH BB Row
135x10
145x8
155x6

Light Squat
135x10
135x10
135x10

DL
135x5
185x5
225x5
245x1

Treadmill
3.17 miles in 45 minutes

Comments
Warmer-ish.

Squats as warm up for DL's went well. All DL sets were touch-n-go.

As part of the shift toward endurance, going to try 2 full-body days (with weights) plus 2 full-body, body-weight-only days per week and run after each of those sessions. Treadmill for now until I get a basic cardio base and it gets warmer and will then switch to running in the real world.

Something like this:

MON: body weight + run
TUE: push/pull/legs + run
WED: REST

THU: body weight + run
FRI: push/pull/legs + run
SAT: REST

SUN: Hike
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BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 01-07-2014, 10:05 PM   #1030
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I like that program. Good to hear shoulder is getting back to on board.

49 degrees in Colorado in winter? Is that a typo? Haha. I actually love working out in the cold (once I get going I mean, those first few minutes are horrible!), it's the heat that makes me lazy. Can't move a muscle in August without sweating through your clothes around here. Hate that sticky feeling. Give me arctic chill anytime.
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