* Page Bump * Week 1: Hybrid Phase, Day 5
[B]Delts w/calves[/B]
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[IMG]http://media-cache-lt0.pinterest.com/upload/252764597807453136_fuAn5W1p_c.jpg[/IMG]
[size=+3][B]...it was written.[/B][/size]
[/center]
[I]warm up:[/I][list][*]standing DB presses, 1 x 15[*]DB squats, 1 x 10[*]DB RDLs, 1 x 10[*]standing DB curls, 1 x 10[*]leg extensions, 1 x 12[*]lying leg curls, 1 x 10[*]pull ups, 1 x 10[*]dips, 1 x 10[*]hyperextensions, 1 x 10[/list]
DELTS/TRAPS/CALVES (Pt. 2...more on that later)
[U]Standing BB OHPs[/U]
bar x 10 wu
95 x 5
135 x 5
160 x 3
[B]185 x 2[/B] --- back to pre-midback FUBAR levels
I could have probably gone up a bit more, but that was hardly the point. I only did two reps because the first rep wasn't up to standards - but it was good to get back to where I belong on these. Much work needs to be done for sure, but I did my job to claw back up a steep hill.
[U]Single-arm DB clean & press[/U]
60 x 5 / 60 x 5
70 x 4 / 70 x 4
[B]75 x 3 / 75 x 3 --- +5 lbs[/B]
[U]Seated laterals SS w/standing BB BNP[/U]
42.5 x 10 / 95 x 10
42.5 x 10 / 95 x 10
[B]42.5 x 10 [/B]/ 95 x 10 [B]--- + 7.5 lbs[/B]
--- when being a gym sluggard pays off; I didn't want to want to walk clear across the gym to get the 40s and the 42s were right there
[U]Behind the back shrugs[/U]
155 x 20
245 x 15
[B]335 x 10[/B] --- back to pre-midback FUBAR levels
[U]Recumbant heel raises SS w/standing cable front raises[/U]
170 x 20 / 30 x 10
190 x 20 / 35 x 10
[B]210 x 15 / 40 x 10[/B]
[U]Seated heel raises SS w/standing cable front raises, pt 2[/U]
2 plates x 20 / 45 x 10
[B]2 plates x 20 / 50 x 10[/B]
2 plates x 20 / 40 x 10
Maybe something was in the water, I don't know... Calf loads were the usual, but reps were up everywhere across all sets. Also, I don't really track PRs on cables, because - well, they're [I]cables[/I]. But still my form was typically breaking at 40, so the working load has been around 35. But today, I just kept adding a plate with each set with no drop off in performance.
[color=crimson][B]The "Take that you lazy bastard!!!" High Frequency Sets[/B] [/color]
[color=crimson][B]____________________________________________[/B] [/color]
[U]Seated machine flyes[/U]
130 x 10
145 x 10
[B]160 x 10[/B]
All flye work with 2 sec holds at peak contraction
[U]Single-arm rear laterals[/U]
65 x 5 wu
75 x 10
90 x 8
[B]100 x 6[/B]
[U]Reverse grip triceps pressdowns[/U]
115 x 10
130 x 10
145 x 10 --- drop set
--> [U]Machine dips[/U]
--- 170 x 12
[color=crimson][B]____________________________________________[/B] [/color]
Nearly a perfect workout. Plenty of energy from beginning to end. No aches or pains worth mentioning. Just a great way to end this week of training. What really has me shaking my head is that [U]this was the 2nd day in a row that I did (or attempted) this workout[/U], so I really didn't see today's performance coming (see the WTF below).
[B]Impressions:[/B]
[img]http://media-cache-lt0.pinterest.com/upload/183943966000261056_qVS2cPB0_c.jpg[/img]
[B]Is This Real Life?/WTF? Gym Moment of the Day:[/B]
[IMG]http://i743.photobucket.com/albums/xx71/mharrislove/fam/father-son-iron.jpg[/IMG]
I barely have the patience to relay what happened in any type of story format, so these are just the facts:
* The wife was still out of town, and the kid was up early, so I took him along to the mom-and-pop gym...
* Some guy I didn't know came in - clearly someone that worked there - and started with the "40-questions" bit. Turns out that he's the new owner and he didn't recognize me. I show him my gym card, drop some names, but he still says that he doesn't recognize my name from the last gym roster. I tell him that I'm paying [I]somebody[/I] each month and my card is legit, so I don't understand the issue, blah, blah... The guy leaves, then comes back with a new contract - which I refuse to sign. To make a long story short, he is going to recheck the roster and I'm going to bring evidence of payment to help connect the dots. But as you can see, this is a LOT of talking, and not much WORKING OUT. Fuarrrkkk....
* Next thing I know, clients and trainers start to infiltrate the gym basement after I finally rid myself of the accountant/owner. [I]* sigh *[/I] At that point I gather the kid and his stuff and just leave...
[B]* The work (not that it matters)...[/B]
- the usual warm up
- set up the "kiddie circuit"
- Heavy bag: 3 + 5 punch combinations x 3
(I'm no FIM in the ring, but my jab has a lot more snap than earlier in the year; another sign that the shoulder is a LOT better)
[U]Standing BB OHPs[/U]
bar x 10 wu
95 x 5
135 x 5
155 x 5
175 x 4 --- interruption #1
[U]Seated DB presses[/U]
60 x 10
70 x 10
80 x .. --- interruption #2
[U]Seated laterals SS w/standing BB BNP[/U]
35 x 10 / mystery preset BB x 10
35 x 10 / mystery preset BB x 10
... a gaggle of clients + trainers arrive
...end...
Week 2: Dynamic Phase, Day 1
[B]Hams and Back[/B]
[center] [IMG]http://media-cache-lt0.pinterest.com/upload/210754457532955792_kGCCRJVX_c.jpg[/IMG]
[size=+3]...under pressure...[/size]
[/center]
Not a lot of time...just a quick, light workout to keep what I've got.
[I]warm up:[/I][list][*]standing DB presses, 1 x 15[*]DB squats, 1 x 10[*]DB RDLs, 1 x 10[*]standing DB curls, 1 x 10[*]pull ups, 1 x 10[*]dips, 1 x 10[*]hyperextensions, 1 x 10[*]knee extensions, 1 x 15[*]lying leg curls, 1 x 12[/list]
HAMS
[U]Sumo deads[/U] (from platform; belt; Vgrips on top sets)
[B]----------- using red bands, 2 points of contact (wide), very high tension [/B]
135 - 235 x 5
225 - 325 x 5
315 - 415 x 5
315 - 415 x 5
[U]Gym Experiment: Back squats[/U] - (learning the low bar variant)
bar x 5
135 x 5
225 x 5
315 x 5
350 x 4
[U]Lying leg curls[/U] (stack weight)
140 x 15
130 x 12
120 x 10
[U]Standing leg curls[/U] (stack weight)
70 x 10
70 x 10
70 x 10
[U]Standard deads --> Bentover BB rows[/U] (all done with a dead stop for each rep)
[B]----------- using red bands, 2 points of contact (standard width), high tension [/B]
185 - 275 x 5
185 - 275 x 5
185 - 275 x 5
[U]Seated high cable row[/U] (using lat pulldown attachment)
140 x 10
160 x 10
160 x 10
[color=crimson][B]The "Take that you lazy bastard!!!" High Frequency Sets[/B] [/color]
[color=crimson][B]_____________________________________________[/B] [/color]
[U]Seated machine flyes[/u]
130 x 10
145 x 10
160 x 10
2 sec holds on all reps
[U]Machine Preacher curls[/u] -no rest
80 x 10
--> 95 x 10
---> 110 x 7
----> 95 x 6
-----> 80 x 5
[color=crimson][B]_____________________________________________[/B] [/color]
Back in the "journal when I can mode"; I hope to be around this weekend to catch up...
[B]Impressions:[/B]
[IMG]http://i743.photobucket.com/albums/xx71/mharrislove/misc/xercise-motivation-1.jpg[/IMG]
Contingency Workout - whole body blitz
[B]Whole Body[/B]
* Hurricane Pre-emptive Strike *
[center]
[IMG]http://media-cache-lt0.pinterest.com/upload/211035932509506995_UOEjd99c_c.jpg[/IMG]
[size=+3][B]Heavy Weather[/B][/size]
[/center]
[I]warm up:[/I][list][*]standing DB presses, 1 x 15[*]DB squats, 1 x 10[*]DB RDLs, 1 x 10[*]standing DB curls, 1 x 10[*]leg extensions, 1 x 20[*]lying leg curls, 1 x 10[*]pull ups, 1 x 10[*]dips, 1 x 10[*]hyperextensions, 1 x 10[/list]
DELTS
[U]Standing BB OHPs[/U]
bar x 10 wu
105 x 5
135 x 5
150 x 5
170 x 4
[U]Single-arm DB clean & press[/U]
60 x 5 / 60 x 5
70 x 4 / 70 x 4
75 x 3 / 75 x 3
[U]Seated laterals SS w/standing BB BNP[/U]
42.5 x 10 / 95 x 10
42.5 x 10 / 95 x 10
42.5 x 10 / 95 x 8
I paid more attention to body parts late in the typical split routine cycle since I'm not sure when I'll be able to get to a real gym over the next few days.
QUADS/HAMS
[U]Gym Experiment - low bar squats[/U]
135 x 5
225 x 5
315 x 5
350 x 4
[U]Adapted leg press using hip sled[/U]
330 x 15
330 x 15
330 x 15
...supersetted with...
[U]Lying leg curls[/U]
140 x 15
140 x 12
140 x 10
[U]DB RDLs[/U]
70 x 10
85 x 8
100 x 6
CHEST (and Rear Delts, too)
[U]Bench press[/U] - shoulder rehab phase III (no training wheels/bands today...)
135 x 5
185 x 5
225 x 5
255 x 5
275 x 3
The shoulder is rusty, but okay - no pain to report...
[U]Seated machine flyes[/U]
130 x 10
145 x 10
145 x 10
All flye work with 2 sec holds at peak contraction
...supersetted with...
[U]Seated machine rear laterals[/U]
115 x 10
115 x 10
115 x 10
BICEPS/FOREARMS
[U]Reverse curls[/U]
70 x 10
80 x 8
90 x 6
...supersetted with...
[U]Straight BB curls[/U] (with pre-set weights; short bar)
80 x 10
90 x 8
105 x 6
[B]Impressions:[/B]
Damn, that felt good. I actually got a bit nauseous towards the end and refunded a bit in the car, but it sounds worse than it was - it was no big deal, and I felt good about the work that got logged in today.
I finished up the workout, and then headed to the office to handle some last minute items before rushing home to tend to more storm prep and tend to a sick kid.
Perspective is everything.
[B]-----------------
To all of my Iron Brethren on the East Coast - please stay safe over the next several days during the storm and its aftermath.[/B]