Polishedball's Journey

[polishedball]

Back today:

BB bent over rows Under hand

95 X 25
185 X 10
275 X 6
275 X 6
185 X 13

Pulldowns close grip to chest

204 X 8
204 X 8
204 X 4

then dropped through the stack

T-Bar overhand wide grip

90 X 11
90 X 16
90 X 16
135 X 11

One arm rows

70 X 8
85 X 8
95 X 7

EDIT: forgot to add the upright rows, staight bar

95 X 10
135 X 8
135 X 7
145 X 7

[Bronzebird]

All right man, back to logging for 2011. Stick around because there is some new peeps around reaching some amazing goals!

How is the muscle sorness, deload program, and nutrition?

sub'd

[polishedball]

How is the muscle sorness, deload program, and nutrition?

sub'd

Just been back about 3 months, you can read above if ya want kinda explains it. Muscle soreness follows every workout as my lifting style is to failure on the last set with most exercises and my start weights chosen.

No deloading needed yet those 8 months off was plenty. Nutrition I am taking in steps as to not quickly reach a plateau with nowhere to go. I improved my eating once my work hours came back to normal in Nov. I had been on a fast food nightmare as i was limited and lazy with getting food working the 65~70 hours week.

I have cut out fast food, back to eating 8 small meals a day, not all clean but will stick with this till the weight or rather stomach measurements don;t come down. Then i'll improve it some more.

Been actually gaining weight since i started lifting again, but the waist is getting smaller so it must be the good kind.

[polishedball]

Got in 45 minutes on the elliptical machine. Would have like to have done more but woke up this morning with a golfball size lump right above my eye. Got some sort of infection that hurts pretty bad and has now started draining around and below the eye.

Went to doc, put me on some antibiotics, hopefully it fixes me up. Anyone know how they may effect training?

Thanks

[polishedball]

1-12-11

Shoulders

Front over head press seated

95 X16
135 X 12
185 X 6
205 X 6
185 X 7

Arnold presses

75 X 6
75 X 6
80 X 7

Side raises machine

Stack X 8
"
"

Bi's

Preacher curl inside grip

85 X 10
105 X 10
125 X 7
135 X 4

Cables double bi

Up stacK 12.5 ~ 45 and then back down to failure


1-14-11

Chest

DB press lowest incline #1

75 X 10
95 X 8
115 X 6
115 X 6
115 X 4

Fly's flat
75 X 6
75 X 6
75 X 5

DB pull over
85X 8
85 X 7
85 X 5

Cable cross high

and

cable cross low ~ stiff arm bent like pledge


Machine press

95 X 37
95 X 24
95 X 16

[polishedball]

Hit some cardio this morning 55mins on the elliptical.

[polishedball]

Well not much of a journal-er but since getting past an odd vertigo issue that took my out for almost 5 months I have been back at it since late Sept. Lefts have been going well strength is coming back. Been trying to drops some pounds while getting to my old numbers.

Today is back day, very excited can't wait to go hit it hard, just felt like a little ramble as I am waiting for the workout partner to get here.

[polishedball]

Yesterday's back work

Upright Rows
95 X 7
115 X 8
135 X 6
155 X 5

BB rows under hand grip
135 X 16
225 X 10
295 X 5
225 X 16

T-Bar row narrow grip
can;t recall the plates amounts will have to see what fits today and update, but there was a 45,35,mutlipe 25's till they wouldn;t fit then a 10 on the end.
first pull was X 4
then drop set continuous down to just the 45.

Reverse fly pec deck
170 X 5
150 X 8
140X 8

[polishedball]

Went for an hour walk this morning, might hit an afternoon workout but today is usually an off day.

[polishedball]

Chest today..

warms ups various DB's.

Decline Bench
135X12
225X8
295X6
315X9
345X 4

Incline DB press

90X10
100'sX8
110'sX8

Machine flys

Drop set

Called it abit early as had some left elbow pain after the heavier declines.


Tuesday will be deads and lat work.

[Hibiscus09]

Nice workouts and happy 2012!

[polishedball]

The results are finally starting to show. Was able to wear a workout shirt that I had bought 2 years ago for the first time without thinking it made me look fat.

Had a quick bi workout last night just cause I felt like lifting.
Straight bar curls
100x6
135x4
115x6
40x50
40x35

Hammer curls
35x6
40x6
45x6
50x6

Cable curls
Drop set 50 down the stack.

[polishedball]

This was where I started in Nov 2010



And some progress pictures and the shirt I wore for the first time.

[polishedball]

Got Legs and shoulders in today, first time back at squats in years thanks to FLEX's 500 post. I also have decided to set a goal of totalling 1200 in a PL meet this year.

Squats
135 X10
225 X8
275 X6
315 X3

Sled led press

800 X 8
800 X8
800 X6

Donkey Calf
180 X 46
180 X 39
180 X 43

BB overhead standing press
135 X 12
165 X 7
185 X 4
135 X 7

Machine shoulder press hammer grip

245 X 12
245 X 9
245 X 8

side raises

30 X 8 X 8

[polishedball]

yesterday a utility day just hitting items or exercises not done in regular work.

Narrow Grip pull downs V bar 190X6 170X18 140 X 16
Wide Grip Pull downs 150 X 8 X 3 (started to feel elbow pain)

Flat Bench trying new grip and different elbow position had been flairing them out square. 145X8, 225 X 8, 275 X8 145 X 23

Abs, ball crunches and weighted rope pull crunches?

Today off gym, gonna take my daughter out and pull her on her sled for an hour or so.

[Hibiscus09]

Nice transformation and leg workout!

We have sleds and have pulled them around our cul de sac. I need to figure out a day I can do that again without traumatizing my golden retriever. haha I know if I took him out there, he'd have a heart attack from the sound alone. It will have to be a day when my hubby is home so he can stop Luke from tearing up the door. He's fine if I get in a car and leave, but he somehow knows when I'm just out in the yard and still here and scratches up the back door trying to get to me.

How old is your daughter? Does she enjoy riding the sled? Oh dang! You mean an actual snow sled, don't you? I'm from the South. You'll have to forgive me. lolol

[polishedball]

Nice transformation and leg workout!

How old is your daughter? Does she enjoy riding the sled? Oh dang! You mean an actual snow sled, don't you? I'm from the South. You'll have to forgive me. lolol

Thanks

Yes we finally got out first snow, Kendall is 4, she really enjoyed the pull around went through some apple orchards. I am thinking i'll have a welding buddy put a back on my "real sled" so KJ can hold the weight tree on it, she can lean back and I can pull her around come spring. Really felt good today.

Be Blessed

[polishedball]

Today

Dead lifts
135 X 10
225 X 8
315 X 6
365 X 3
315 X 5
225 X 7

DB shrugs
150 X 16 X 3

Face pulls 90 X9 x3

[polishedball]

Chest
Flat bench
135 X 16
225 X 8
275 X 4
315 X 6 PR
275 X 8
275 X 5

Incline Bench
155 X 10
225 X 6
245 X 6

Pullovers

100X 8
100X 8
100X 5

Cable Flys lowest to highest pin 32.5 X 16 each position

[polishedball]

Back today,

bent over rows under hand more yates style
135 X 16
225 X 6
275 X 6
295 X 6
315 X 4
225 X 14
225 X 9

T-Bar row 2 drop sets 3 reps at each weight
bar 180 pounds to start dropped in 25's then a 35 to leave a 45 last pull

Close grip pull downs
180 X 6
180 X 6
180 X 6

Wide Pull downs
120 X 6
120 X 6
120 X 5

straight arm press downs

60 X 6
60 X 6
60 X 6

[polishedball]

shoulders
OHP picked up bar from ground as someone was curling 65# in the cage dumbass

135 X 10
155 X 8
165 X6

sure i lifted this wrong, but i pulled it to my knees paused then forced it up to chest, I am guessing the right way would have to been to use leg drive from the floor.

Dips

BW X 16
90 X 8
135 X 8
145 X 6

Side raises
40 X 8 X 3

seated press
stack X 10 X 8 X 7

[polishedball]

Light leg day, felt an oddness in left quad.

Squats
bar X 15
135 X 12
225 X 8
315 X 2 odd cramp
225 X 8
225 X 8
225 X 12

Donkey calf
180 X 25 X 3
189 X 50 x 2
180 X 46
180 x 32

body drags for bi's
100 X 12 X 8 setted these with calves

[polishedball]

hour and half slow walk pulling KJ on her snow sled. left quad still cramping

[polishedball]

hour of slow elliptical machine... just trying to work blood into the sore leg.

[polishedball]

hour fifteen walk this morning, day off weights

[polishedball]

DL's
135 X 10
225 X 8
315 X 5
405 X 1
315 X 4
225 X 6

Rope Crunches
stack X 16
X 12
X 13
X 11
x 7

straight bar curls just one set as i need to put the bar back up in the squat rack and it felt like I could curl it so I did

135 X 6

[polishedball]

Chest
flat bench
135 X 16
225 X 8
275 X 4
315 X 6 (again no fluke last week) leg ham was cramping for yesterdays DL's else may have popped 7
275 X 6 feet off floor focus chest
275 X 6 as above
275 X 5 as above

Decline bench
225 X 8
225 X 8
225 X 6 not the weight forearm issue pain

Incline DB's 30 degree
100 X 8
100 X 8
100 X 5

Cable flys 3 positions drop sets from 50 down

[polishedball]

BACK keep pressing harder lower volume 5 day split...

Bent over rows underhand grip
135x15
225X10
275X6
315X6 PR
315X6
275 X4
225 X12

Upright rows
135 X 8
165 X 6
155 X 6
135 X 8

Body Drags
135 X 10
185 X 10
185 X 10

Shrugs
225 X 20
315 X 11
405 X 10
455 X 8
dropset
455 X 6
405 X 5
315 X 10
225 X 13

Close grip V bar pull downs
168 X 8
168 X 5
142 X 7

Straigt bar ext push downs

68 X 6 X 3

[polishedball]

Cold is coming on pretty strong today, started to feel it yesterday. Thinking I'll still try to get in Legs tonight the Eucalyptus steam room for a couple minutes prior hopefully will clear me up. I know most people may not work out when ill, but for me if it isn;t the flu I try too.

[polishedball]

Light Legs and Bi's
Squat
135 X 12
225 X 8
225 X 6
some *** stole the rack from me when I went to get a drink.

On to the Sled
stole all the plates off the squat rack lol
don;t even know the weight main bars 100 a side then 45's till no room , top bar 2X45's

X 6
X 5
X 5

Standing ez bar
110 X 6 inner grip 60 X 17 outter grip
110 X 6 " X 15
110 X 5 X 21

standing double bi cable curl
40 side X 12
X 12
X 11

then giant drop set.