Well, I haven't stayed consistent with a training log for a couple of years. I am going to try to do it here. I've just been able to start training (bench anyway) consistently again after getting a bunch of metal anchors crammed into my body to repair shoulder labrum last year from an old football injury I ignored for a decade and then a total cartilage replacement (from 16 cadaver donors... yes... I am pretty much a f*cking zombie vampire hybrid now) in my knee a few months ago. So, my main goal for right now is to not need a bunch of new body parts anytime soon.
Monday- 1/1/18
Warm-Up- 10minutes on an airdyne, bunch of sets of TKEs, planks and side planks
RDLs- up to 315x3x12
Superset the following stuff:
1 leg RDLs- 50lbs x3x10
1 leg Reverse Hyper- 90lbs x3x15
Ironmind isometric finger extensor straps- 10lbs x 3 holds to failure
Rowed 1000m with a couple 100m sprints in the middle. Jammed a lax ball into my QLs while in an egoscue position and dug $hit out until I cried.
My QL on my right side was super lit up after this. Probably because I am weak as piss and my muscles forget how to move weights. Whatever. Even baby steps can walk you off a f*cking cliff.
It feels nice to have things to keep track of again.
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Results 1 to 15 of 15
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01-02-2018, 01:08 PM #1MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Hedlesky - I finally died... thank goodness.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-02-2018, 02:59 PM #2Registered User
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39394
About time
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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01-02-2018, 03:25 PM #3Super straight crew
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
In on zombie vampire thread
Last edited by JRMoore82; 01-02-2018 at 04:05 PM.
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01-03-2018, 04:52 AM #4MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Tuesday - 1/2/18- DE Upper
Warm-up- 10 minutes of constant TKEs, scap Push Ups, and barbell benches/extesnions
Bench + doubled monster minis + 40% (145lbs) x5x5
JMs- 185 x3x10
Supersetted the following:
Pull-Ups w/ three different grips from a dead hang 3x9
Single Arm light band tri extensions 3x something
Barbell Curls- 45x20, 85x15, 65x15, 45x20
Face Pulls- strong band- 3x20
Plate Pinches- 2x25s- did five around the world pass offs and then held for 10 seconds x 3
Did about 10 minutes of banded ERIso's."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-08-2018, 06:00 AM #5MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Took the rest of the week pretty easy. It was supposed to be a deload anyway but a blizzard hit and I invested my time elsewhere. I still got in tons of planks, hip airplanes, hip lifts, and a bunch of other hip stability work. But, the majority of my time was spent drinking scotch and cooking steaks.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-09-2018, 06:01 PM #6MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Monday-1/9/18- My Body is a ****ing Nightmare
Warmed up for 10 minutes on a bike then did 10 straight minutes of continuous:
TKE x 25, side and regular planks for 20s, cool hip lifts with hold x 20, pallofs for 20 seconds
RDLs- worked up to an easy 455x7. Hook grip failed and I dropped the bar. Still can't pull from the floor but I'm going to really start pushing these pretty hard.
Super set the following:
Single leg reverse Hypers w/ pause kinda- 180lbs for 3x10
And
Pallofs w strong band x20s
Back extensions w/doubled monster mini-3x15
And
Strong band GMs- 3x25.
Hamstring curls x 3 sets of a ****ing billion
Can't load my knee in flexion for at least another 18 months. So, RDLs are literally my life now.
Tuesday-1/9/18 -DE bench
Last week in this wave
Warm up: single arm db bench- 30s x4x25, one arm band row with contralateral protraction- x4x25
Bench- 175 + doubled monster minis x 9 x 3, 225x1, 245x1
Incline JMs- 185x3x6. I love these.
Db roll back extensions- slow eccentric- went to concentric failure then did three more eccentric reps, rolled the dbs to my chest, and pressed back to the start. 3 sets of whatever with the 50s
Pull ups from a dead hang-5x6
Monster mini band tri extension, eagle grip (isometric finger extension exercise), captains of crish stuff: Three sets of each. Worked up to a top weight of 15 pounds for about 20s on the isometrics. Trip extensions were all to failure. Thanks captains of crush stuff looked like this:
Closed the one for 5 reps
Closed and eccentric emphasis (as slow as incouldove pretty much) with the number 2 for 3 reps on each hand
Closed the five for 10 reps.
Stretched. Came home and ate a kilogram of top sirloin. Not a bad day."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-09-2018, 06:32 PM #7Registered User
- Join Date: Mar 2016
- Age: 29
- Posts: 145
- Rep Power: 412
Subbed for the 700 lb RDLs once all better.
Powerbuilding To Elite Log:
https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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01-22-2018, 08:38 AM #8MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Took all of last week off. I have been trying to hit the gas pretty hard and just started feeling smashed.
Saturday- 1/20/18- ME Bench
Bunch of movements x 10minutes
Duffalo bar bench- Comp Grip - Worked up to 355ish. I have no idea what the bar weighs
JMs- 135 x 4 x concentric failure. Once I hit failure, I switched to 2 movement eccentrics and did three more reps.
Pendlay Rows- First time doing anything from the floor in forever. 225x4x10 strict reps.
Superset with bodyweight tri extensions
Did 4 sets of lateral raises and rear delts. No idea what reps were and I forget what weight I used.
Stretched for a while. I actually felt a little strong today. It has been a while."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-22-2018, 08:39 AM #9MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Dude. I can't believe how much pulling power I've been able to maintain. I am going to try to hit some 500lb RDLs tomorrow.Originally Posted by wardog21
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-23-2018, 11:33 AM #10MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Monday 1/22/18 - Whatever the **** I can do with my broken legs
10 minutes straight of TKEs, cook hip lifts, pallofs, and planks
RDLs- up to 455 x 16
Single Leg Reverse Hyper- 180 x4x15
Back Ext. / Pallof Press - 4x15/4x20s
Hamstring curls - light band x 4 sets of something. each set was around 50 reps
COC- #1x3 closes, #2 x 2 closes, #2.5 did 2 closes on each hand. Big PR from the last time I used these. Dropped down and did 5 more closes on and 2 and some close and holds with #1
More TKEs and some lighter stretching
Felt good to move that 455. My hamstrings were smoked at the end. I still feel huge difference in both the size and the strength of my left leg versus my right. Baby steps."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-29-2018, 05:50 AM #11MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Tuesday- 1/23/18 - My birthday. Went to Ruths Chris and ate a 40 ounce porterhouse for 2.
Wednesday- 1/24/18 - DE Bench
30 percent bar weight + minis x12x3.
Bunch of dumb ****.
Thursday and Friday- More dumb knee rehab ****.
Saturday - 1/27/18 - ME Bench
Fat Bar + green monster mini bands - worked up to 335 in about 7 working sets
Fat Bar + Greens off a two board - 4 sets with 225. I have no idea how many reps
Super Set JMs with 135 and Pull-ups - 4 sets to failure on all
Tons of extensions, raises, and rotator cuff stuff."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-30-2018, 05:32 AM #12MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Monday - 1/29/18
10 minutes of cook hip lifts, tkes, and planks
RDLs- 500x10
Reverse Hyper- 360 x 4 x 15
Planks to side planks w/abduction - 4x20s each
Back Extensions- +20lbsx4x something
Hamstring Curls- light band- x4x something
Stretched a little. I actually felt moderately strong today. It blow my ****ing mind how much pulling power I have been able to maintain while being crippled"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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01-31-2018, 06:36 AM #13MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23538
Tuesday- DE Bench -1/30/18
Bench- 130+minis x 16 x 3 don in cluster sets of 4 with 4 different grips
Incline DB Bench- 70sx35, 13, 10 <~~~ died.
Steep Incline Rollbacks- started at the 20s and moved up 5lbs at 10 reps until I failed with about 45s between sets. I think I stopped at the 45s
Strong band:
Facepulls, Bent over close grip lat pulls, tri extension - 5x20, 10 reps on extensions. No rest. This sucked."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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03-26-2018, 09:02 PM #14Registered User
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39394
In4 new bicep ebook
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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03-27-2018, 06:50 AM #15Because Kaz
- Join Date: Jun 2013
- Location: NB, Canada
- Posts: 10,637
- Rep Power: 26426
inb4 another 3 post training log
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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