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Old 02-28-2014, 08:00 PM   #1141
jdmalm123
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IRON SPORTS

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Personal goals:
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 03-03-2014, 10:08 PM   #1142
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Deep Squat: BWx15
Push up: BWx10
Pull up: BWx9
Leg Press: BWx10
Standing Row: BWx15

Pendlay Row
155x5
155x5
155x5
155x5
155x5

>SS with<<

Push up
8
8
8
8
8

DB Row
50x5/side
50x5/side
50x5/side
50x5/side
50x5/side

>SS with<<

Offset Push up
6#MBx4/4
6#MBx4/4
6#MBx4/4
6#MBx4/4
6#MBx4/4

DB Curl
30x10
30x10
30x10
30x10
30x10

>SS with<<

DB Skull
30x10
30x10
30x10
30x10
30x10

Pull aparts
Black JC band, 8 sets of various pull aparts.

COMMENTS
Did some extra warm up. 9 pull ups were smooth.

Pendlays got better each set and the 50# DB rows were fast reps.

Push ups are just right. Did some knuckle, some fingter tip, etc.

Curls and gave good pump. Alternated reps between hammer and supinated.

Skulls are still light but left grip was still a little achy/crampy. Will hold at 30# until that resolves.

Pull aparts were better with an easier band...for now!
__________________
Personal goals:
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 03-04-2014, 09:55 AM   #1143
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Great job JD. Lots of back and lat work there. Keep rockin'.

Oh yeah. Love the video too. Cracking up at work
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Old 03-04-2014, 10:11 PM   #1144
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by Booch10 View Post
Great job JD. Lots of back and lat work there. Keep rockin'.

Oh yeah. Love the video too. Cracking up at work
Thanks, Booch. just getting started!

some of the lines in those vids are hilarious!
__________________
Personal goals:
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 03-04-2014, 10:24 PM   #1145
jdmalm123
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one rep is plenty!
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Deep Squat: BWx12
Push up: BWx15
Pull up: BWx9

#8 Squat
145x5
145x5
145x5
145x5
145x5

>SS with<<

RDL
145x5
145x5
145x5
145x5
145x5

Leg Ext
100x5
100x5
100x5
100x5
100x5

>>triset with<<

Eccentric Calf Raise
BWx5/side
BWx5/side
BWx5/side
BWx5/side
BWx5/side

>>triset with<<

Sit Up
+45x10
+45x10
+45x10
+45x10
+45x10

COMMENTS
Anterior delts are fine after yesterday's push ups. Push up reps at 8 seems to be enough.

Squats are ATG!

Safety bars set at 8 and I sat on my calves and never touched the safety bars. It's so weird...a couple months ago, I couldn't do it at all. I wish I could say I figured it out, but I can only guess.

I figure it's partly standing all day at work, which may have strengthened my low back and/or lower body, plus, I made my stance more toe out so...

I look more like this: (but a bit wider)



...when it used to be more like this:



either way, it's a truer squat. Now, I just gotta work the weight back up
__________________
Personal goals:
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 03-06-2014, 10:04 PM   #1146
jdmalm123
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one rep is plenty!
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Deep Squat: BWx15
Push up: BWx15
Pull up: BWx7
Bradford: BARx24

MP
115x5
115x5
115x5
115x5
115x5

>SS with<<

Chin up
+10#x5
+10#x5
+10#x5
+10#x5
+10#x5

DB Shrug
50x5
50x5
50x5
50x5
50x5

>SS with<<

Dips
+10#x5
+10#x5
+10#x5
+10#x5
+10#x5

Delt raises
12x10 side/rear
12x10 front
12x10 side/rear
12x10 front
12x10 side/rear

COMMENTS
Pull ups felt a little tight.

Sets #2-5 of MP are cleaned from the floor.

Shrugs feel really good. Felt lighter than last week.
__________________
Personal goals:
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 03-07-2014, 07:35 PM   #1147
jdmalm123
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one rep is plenty!
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Deep Squat: BWx14
Push up: BWx15
Pull up: BWx9
Leg Press: BWx10

DL
155x5
205x4
245x3
295x2
335x1

>ss with<<

Decline Sit up
+35x10
+35x10
+35x10
+35x10
+35x10

Side Bend
45x7/side
45x7/side
45x7/side
45x7/side
45x7/side

>>triset with<<

Jab/Cross
+1x5/side
+1x5/side
+1x5/side
+1x5/side
+1x5/side

>>triset with<<

Bridge
8#MBx10
8#MBx10
8#MBx10
8#MBx10
8#MBx10

COMMENTS
Despite the rain, I don't feel achy at all today.

DLs went quick and easy.

Building.

Time to eat!
__________________
Personal goals:
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 03-10-2014, 09:04 PM   #1148
jdmalm123
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one rep is plenty!
Less is More
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Points: 12,882, Level: 74 Points: 12,882, Level: 74 Points: 12,882, Level: 74
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Yeti Sports 1 Long Ass Shot Champion!
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Deep Squat: Barx10
Push up: BWx10
Pull up: BWx10
Leg Press: BWx10

Pendlay Row
165x5
165x5
165x5
165x5
165x5

>SS with<<

Push up
8
8
8
8
8

DB Row
55x5/side
55x5/side
55x5/side
55x5/side
55x5/side

>SS with<<

Offset Push up
6#MBx4/4
6#MBx4/4
6#MBx4/4
6#MBx4/4
6#MBx4/4

DB Curl
30x10
30x10
30x10
30x10
30x10

>SS with<<

DB Skull
30x10
30x10
30x10
30x10
30x10

Pull aparts
Black JC band, 8 sets of various pull aparts.

COMMENTS
Added another pull up rep with ease.

Pendlays were strongest at end of sets

Curls and Skulls felt easier...left grip was still a little achy/crampy last couple sets.
Will continue holding at 30# until that resolves.
__________________
Personal goals:
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 03-10-2014, 11:14 PM   #1149
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Good work buddy. Stay strong.
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Old 03-11-2014, 04:58 AM   #1150
BobbyMac
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Quote:
Originally Posted by jdmalm123 View Post
IRON SPORTS

ahahahahahaha! "you've got legs like a sparrow with full-blown AIDS". Nice work, JD.
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