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Old 07-17-2013, 11:23 PM   #531
jdmalm123
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Warm up

Med Ball Push up (offset)
BWx10/side
BWx10/side

Pull ups
BWx2 reg
BWx2 btn
BWx2 chin


BB Bench Press
135x8
185x3
195x3
205x3
215x3
225x3

DB Row (unsupported)
50x11/9
50x11/9
50x11/9
50x11/9
50x11/9
50x11/9

Trap Bar Calf Raise
165x20
165x20
165x20
165x20
165x20

BBB Jr. CGBP
125x12
125x12
125x12

DB Rev Fly
25x12
25x12
25x12

DB Chest Fly
30x10
30x10

DB Lateral Fly
20x10
20x10

Pull Ups
BWx3
BWx3
BWx3

Comments
Switched to real pull ups/chins for warm up.

Bench was good. Arm wasn't really an issue. Haven't touched 225 in a while. very happy since my PR is 250.

CGBP was much more stable. Reps were fast and clean.

Calves were less than thrilling.

The added set of DB rows fit in well. 50# still doesn't feel heavy.

The massage was very effective. Slept great last night and felt good during the workout.

Did not feel as supercharged as on Monday so I think that ASSAULT may be worth it!
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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."

Last edited by jdmalm123; 07-18-2013 at 03:58 PM.
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Old 07-18-2013, 07:51 AM   #532
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Another good one for the books.
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Old 07-18-2013, 09:09 AM   #533
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Another solid step JD. Getting awesome-er.
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Old 07-18-2013, 10:08 AM   #534
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Strong bench session JD!! Looking good.
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Old 07-18-2013, 03:57 PM   #535
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Quote:
Originally Posted by Off Road View Post
Another good one for the books.
Thanks, OR.

Hope we're cool with that convo in the "muscle police" thread!

Quote:
Originally Posted by EliteDreams View Post
Another solid step JD. Getting awesome-er.
Thanks, ED.

Regaining the awesome that once was? Ha, nah.
I'm just enjoying being on the climb instead of the decline right now!

Quote:
Originally Posted by KD5NFW View Post
Strong bench session JD!! Looking good.
Thanks, KD.

Bench is my weakest lift overall. So, I'll be happy just to beat my low PR by 5 lbs this year. I think it's gonna happen. All other variables are favorable right now.
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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 07-19-2013, 08:28 AM   #536
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Well done man, great variety of work in here
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Old 07-19-2013, 09:13 AM   #537
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Quote:
Originally Posted by jdmalm123 View Post
Thanks, OR.

Hope we're cool with that convo in the "muscle police" thread!
Totally cool JD. Not everybody is going to agree with everything and I don't take it personal. I just happen to be very anti-steroids, but I realize I'm the minority these days, especially around here.
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Old 07-19-2013, 07:42 PM   #538
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by nacho View Post
Well done man, great variety of work in here
Nachooooooooooooooooooooooooooo!

Thanks!

Quote:
Originally Posted by Off Road View Post
Totally cool JD. Not everybody is going to agree with everything and I don't take it personal. I just happen to be very anti-steroids, but I realize I'm the minority these days, especially around here.
I figured.

I was very anti-steroids most of my life, too, and I am still anti for competition only, pure recreational use, use by minors, use of questionable compounds, etc. I think steroids are overly demonized and have their place...

Well, your opinion is valid. I guess it's just one of those personal choice/freedom of choice issues that we each have to decide for ourselves and families.
__________________
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 07-19-2013, 09:48 PM   #539
jdmalm123
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one rep is plenty!
Less is More
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Warm up

DB Step ups with shrug

25x40

Toe Squat
BWx25


SQUAT (low-bar, med/wide stance, almost-parallel)
135x5
185x3
205x3
225x3
245x3
265x3

DB Alternating Front Raise
12x30

Pendlay Row
135x5
185x3
195x3
205x3
215x3
225x3

DB Rev Fly
12x30

DB Lying Tricep Extensions
20x12
25x12
30x12
35x12
40x10

BBB JR. Squats
135x10
135x10
135x10

Dips
BWx16

Lunges
dropped for now

Orbits
10x40

Tricep, Lat Stretching

Comments
Warm up: back to normal.

Receive my supply of ASSAULT and used it. Definitely felt more energy than I did without it.

Squats: 265 felt heavy-ish on my shoulders but the reps were fine.
Added 2 sets of light squats. Will try 4 total drop sets next week and maybe a few more lbs. 135 was almost too light.

Pendlays: Definitely moving on the last couple sets, but I weigh ~195 now, so a little controlled movement rowing with more than my BW is fine with me. Movement at the hip, not in the spine.

DB tricep extensions: Added another rep. Felt more in control of the final reps.

Dips: Felt like skipping at first due to arm/shoulder, but they got done and felt better than I expected.

Injuries, etc: Right ankle was tight/sore in the front. felt it on squats but not an issue. Right arm started aching a little after the rows, but extensors were not stressed on the DB extensions. Right neck was tight after front raises but not an issue. What's up with my right side? LOL
__________________
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 07-20-2013, 03:26 AM   #540
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Pendlays lookin strong as hell!
But what is this almost parallel squat? Please explain.
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