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Old 09-09-2013, 08:14 AM   #761
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That was a BIG super-set!
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Old 09-10-2013, 09:02 PM   #762
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Jumping Jacks
25

Mace Swing
10# Sledge

ITYW Raises
8x5

Unilateral Hammer Curl to Arnold Press
20x10/side


MP
45x20
55x15
65x15
75x10
85x10 (rested)
95x10
65x20
45x20

Striking
Shadow box Jabs 12x3/side

Orbits
40

Comments
Vacation was great. Hiked in and out of canyon ~10-12 miles each way.

Hip pain may be L4-L5 disc herniation, but all muscles acting on left hip are also tight.
I'm going to use additional core work and inversion to see if it will improve. I'm functional except for straight-leg bending.

I'm a little leery of heavy weights for the moment so I'm going to play with pyramid sets for a while. Started too low for this workout.
Next week will be BTN and Bradford pressing plus split jerks.
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Old 09-11-2013, 04:53 AM   #763
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Good plan with the training as always. I like how you roll with it. Your vacation sounds great. Did you take any pictures? Hint Hint.
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Old 09-11-2013, 09:27 AM   #764
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Your vacation sounds like survival training glad you enjoyed it.
Good job staying on top of things JD.
Those ITYW raises are awesome.
Start superman position then work my way to arms extended straight out from the sides that angle sucks but a necessary evil.
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Old 09-11-2013, 10:30 AM   #765
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Quote:
Originally Posted by I WILL View Post
Good plan with the training as always. I like how you roll with it. Your vacation sounds great. Did you take any pictures? Hint Hint.
Thanks. Did a lot of focused rehab moves yesterday in addition to the WO and it does seem to help.

I will have pictures soon!

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Originally Posted by OneMorePlate View Post
Your vacation sounds like survival training glad you enjoyed it.
Good job staying on top of things JD.
Those ITYW raises are awesome.
Start superman position then work my way to arms extended straight out from the sides that angle sucks but a necessary evil.
Ha, yeah, we roughed it for 3 days then had 3 days at the resort in the hot tub and relaxing.

Feels good to give the smaller muscles some attention. Keep it light and try ti deactivate those prime movers for a bit.
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Old 09-11-2013, 10:45 AM   #766
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Your vacation sounds like survival training glad you enjoyed it.
^ Haha true.

Until the hot tub action.
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Old 09-12-2013, 06:29 PM   #767
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Mountain Climber
40

TGU
8# x1/side

Med Ball Push up
#6x10/side

Unilateral DB Bench Press
25x10/side


BBBP
95x20
155x8
175x6
195x4
215x5
195x4
175x8
155x15
45x20

Suitcase Carry
50x3/side

Band Dislocations
#2 x 8-12x3

Comments
Still feeling out the pyramids. Happy with this session.

Neighborhood kid I just met asked to train with me. Today will be his 2nd session. Looking forward to training someone.

He did BBBP sets across 95-105 x 3-5 reps x 8 sets.
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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 09-12-2013, 09:16 PM   #768
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Default today...

DB Snatch
15x5/side
20x5/side

Unilateral DB Pull
8x5/side
8x5/side

Prison Row
BWx10
BWx10

D-Handle Pull up
BWx8
BWx8


Meadows Row
25x15
30x12
35x10
40x8
45x8
40x10
35x12
30x15
25x15

Chin ups
BWx5
BWx5
BWx8

Gorilla Pull ups
BWx4
BWx3

Comments
Meadows rows were enjoyable. Weights were light, but endurance is sub-par.

Did not like the gorilla pull ups. Will swap for something else.

Neighborhood kid showed up again. I think he's serious.

He did DB rows up to 40#.
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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; 09-12-2013 at 09:20 PM.
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Old 09-12-2013, 11:34 PM   #769
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I think you look up obscure ways to do things. You are like a lifting hipster!
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Old 09-13-2013, 10:25 AM   #770
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by fenrisulfr View Post
I think you look up obscure ways to do things. You are like a lifting hipster!
haha, i learned to much by reading and not enough by doing!

What was the most obscure thing?



PS: Please STOP the rain in Colorado!!!
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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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