Of Beers and Burger King...

**TonySturch** · 12-22-2010, 01:07 PM

Split: Push
Weight: 218

DB Flat Bench: 100x15, 110x11, 120x6
H/S Incline Iso: 125x15, 125x9
H/S Shoulder Iso: 90x15, 90x15
Dips: BWx18, BWx18
Skull Crushers: 100x10, 100x7

Comments:
Still not feeling right, and my back (L5-S1 Disk) has been bothering me again. Despite that I decided to go moderately heavy on DB bench, with fairly decent results until the last set, when near the top of my 6th rep, my right arm completely failed and I caught the 120# DB right in the chest. I was able to twist out from under it mostly, so it was just a glancing blow, and hit right in the meatiest part of the pec, so no injury thank god. Not even a bruise, except to the ego. A bunch of mini-meathead highscoolers spent the rest of the day mumbling **** under their breath. Whatever they gotta do to make themselves feel big. They're not.

**TonySturch** · 12-22-2010, 01:12 PM

Split: Pull
Weight: 217

Side-to-side V bar chinups: BWx14, BWx14, BWx10
H/S Iso Rows: 90x15, 115x12, 135x10
DB Shrug:110x25, 120x25, 130x20
H/S Preacher Curl: 90x11, 90x10
DB Curls: 50x8, 45x8 > 30x7

Comments:
Nothing fantastic to see here. Shrugs were OK, but a little awkward trying to be careful of my back while taking them off and back on the rack. I was burnt out by the time I got to DB curls. Topped it off with a little drop set at the end. Nice burn, lame numbers.

**TonySturch** · 12-28-2010, 12:13 PM

Split: Push
Weight: 218

Incline Bench: 185x15, 225x15
Flat Bench: 275x8, 315x4, 335x3
DB Shoulder Press: 70x15, 80x10
Fly Machine: 210x20, 210x14
Skull Crushers: 110x12, 130x6
Seated O/H DB Extension: 100x10, 110x6

Comments:
Its always difficult to keep consistently going to the gym during the holidays. My numbers have been down for a while, but this workout felt pretty good. It was my first time going above three plates on bench in quite some time. Not great numbers, but better than lately. Everything felt pretty good today. Hopefully I can start to regain some lost ground soon.

**TonySturch** · 12-29-2010, 12:15 PM

Split: Pull
Weight: 220

Pullups: 45x7, 45x7, 45x7
Seated Cable Row: 210x15, 230x12, 250x8
EZ Bar Curls: 100x12, 110x7
DB Hammer Curls: 65x10, 65x10
DB Shrug Dropset: 150x12 > 130x15 > 110x20 > 100x20 > 90x20 > 80x30 (60 seconds short rest)

Comments:
Another good workout. Racked the cable row stack. EZ curls were a little loose, but felt great. Hammer curls were getting a little sloppy. Grip strength was easily the limiting factor on the DB shrugs, otherwise I could have done quite a few more. Getting the DB back on the rack in time was my biggest concern at the time.

**TonySturch** · 01-03-2011, 12:26 PM

Split: Push
Weight: 219

Flat Bench: 275x10, 315x5, 345x3
Incline DB Bench: 100x10, 110x6
Standing BB Military: 135x12, 155x8
Smith CGBP: 205x9, 205x6
V Grip Cable Pushdowns: 150x20, 180x12 (pullied)
Pec Deck (Rolls): 110x20, 125x12

Comments:
Today felt good. Moving back up on my low rep bench work. 345x3 pretty clean with just the slightest spot when i started to get a bit wobbly just before lockout. Nice to see Im having no trouble with my old lower sticky spot anymore. Incline DB went well, although I didnt set any new numbers. Standing military press felt great with one plate per side, but started to catch up to me after adding an extra ten/side. My CGBP was a little lackluster, but mostly due to my inability to find my sweet spot under the smith. It was a mice way to start the new year.

**TonySturch** · 01-04-2011, 12:33 PM

Split: Pull
Weight: 220

DB Rows: 100x15, 110x12, 120x10
Hammer Pullups: 45x6, 45x6, 45x6
Smith Shrugs (Fwd > Rev): 225x20 > 225x20, 275x15 > 275x15, 315x12 > 315x12
Standing DB Curls: 55x8, 55x8
Standing Reverse EZ Curls: 70x12, 70x12

Comments:
This was another good workout. Broke the norm and started with a row. Pretty heavy DB rows, and they felt great. Plenty of energy for them, and didnt really get all herky jerky as the weight increased. Hammer grip pullups (wide grip) suffered a little bit, but still nothing horrible. Shrugs were killer. Supersetted forward BB shrugs with behind the back BB shrugs, and went pretty heavy on em. I feel them aching already. Ive been on a roll with my trap work lately, and I hope it continues. By the time I got to arms, i was pretty beat for the DB curls, so i lightened it up on the reverse curls and kept form pretty tight to finish things up.

**TonySturch** · 01-05-2011, 11:59 AM

Split: Legs
Weight: 221

Leg Press: 360x10, 450x10, 540x10, 630x10, 720x8, 810x6
Donkey Calf: 225x20, 225x20, 225x20
Leg Extension: 200x15, 200x15, 200x15
Laying Leg Curl: 150x8, 135x10, 120x12

Comments:
Pretty brutal leg day for sure. Having trouble walking. Leg press was good, but not nearly my max. The leg extensions are what really crippled me today. And the laying leg curls have such a large ROM, they really do some damage. I overestimated my ability by quite a bit on those.

**TonySturch** · 01-20-2011, 12:49 PM

Split: Push
Weight: 217

Flat Bench: 225x19, 225x12, 185x13
Incline Bench: 135x15, 135x12 (slow and deep reps)
DB Shoulder Press: 60x12, 60x9
DB Decline French Press: 30x15, 30x15
Y Rope Pushdown: 100x12, 100x12 (pullied)
Parallel Dips: BWx12, BWx12

Comments:
Another fantastic upper respiratory infection took me out of comission for a while. I think theres a ton of mold in my apartment. Every time we get a good snow, the meltwater makes its way under my carpet, soaking the entire dining room area. ****ty. Anyway, went for a low weight high rep day, but i just had no stamina and fell really really short.

**TonySturch** · 01-20-2011, 12:58 PM

Split: Pull
Weight: 217

Pullups: BWx15, BWx14, BWx9
T Bar Rows: 135x20, 160x12, 180x12
Shrug Stand: 315x20, 365x12, 405x12
Standing DB Curl: 40x15, 50x8 > 35x5 (dropset)
H/S Bicep Curl: 70x15, 70x11, 45x24

Comments:
Slowly getting better, but still pretty beat up. Shrugs were pretty good though. T-Bar rows too. Not too shabby, considering.

**TonySturch** · 01-20-2011, 01:01 PM

Split: Legs
Weight: 219

BB Squats: 135x10, 225x20 (ATG), 315x6, 365x5, 405x3 (parallel)
Donkey Calf: 225x20, 225x20, 225x20, 225x20 (alternating inward / outward)

Comments:
I haven't done heavy parallel squats in quite a while. I was pretty happy with today's results, especially since Im still feeling congested and lethargic.

**TonySturch** · 01-25-2011, 11:52 AM

Split: Push
Weight: 222

Flat Bench: 315x7, 345x3, 365x2
Incline DB Bench: 100x15, 120x7
Standing BB Military: 135x15, 165x8, 185x1 > 135x8
Decline Cable Xover: 47.5x15, 47.5x15, 47.5x12

Comments:
Bench is coming back!!! I was pretty happy with these numbers, but more importantly I felt very comfortable hitting them. Im very happy to get back to 3 1/2 plates again. Could it possibly be time to start my big push towards a 405 single? Otherwise nothing special. Kinda fell short on my incline DB bench. Got a 185 single clean and press while doing militaries, but more than one wasnt gonna happen.

**TonySturch** · 01-25-2011, 11:56 AM

Split: Pull
Weight: 220

Weighted Pullups: 45x8, 45x8, 45x7
Freeweight BB Rows: 185x12, 185x12, 185x12
H/S Iso Row: 115x15, 115x12, 115x12
DB Shrug Dropset: 130x20, 120x20 > 110x25 > 100x20 > 90x20 > 80x25 > 70x25 (30-45 seconds rest)

Comments:
Not a bad workout. Nice to see my strength finally returning. Nothing outrageous, but a good workout none the less.

**TonySturch** · 01-26-2011, 12:38 PM

Split: Legs
Weight: 219

ATG Squats: 135x10, 225x10, 275x10, 315x8
Calf Leg Press: 450x20, 540x20, 630x20, 540x20, 450x20
Nautilus Leg Extension: 150x15, 150x15, 150x15
Nautilus Laying Leg Curl: 125x15, 125x15, 125x15

Comments:
Brutal leg day. Fast moving pace really kept the intensity up. Went deep on squats today. The final set with three plates wasn't quite ass to grass, but it was well below parallel, so Im happy with it. Leg press calfs were a nice change of pace. The nautilus equipment upstairs was also pretty smooth, but nothing special there.

**TonySturch** · 01-27-2011, 01:18 PM

Split: Isos
Weight: 221

Skull Crushers: 100x15, 100x15, 100x15
DB Hammer Curls: 75x8, 65x10, 55x12
Seated O/H DB Ext: 90x15, 100x10, 110x10
Preacher Curl: 80x15, 80x15, 80x15
Lateral Raise to O/H Fly: 15x8, 15x8, 15x8

Comments:
I feel like my tricep work was a little sub par, but my hammer curls were stronger than theyve ever been. Happy about that. Preacher was a little light, but thats OK, the reps really tore me up. The seated OH DB extension is really a HUGE pain in the ass to get in position for one another. Not sure how high we really want to go with these, but they are fun. And finally, we added some isolated delt work back into the mix. Its been a long time.

**TonySturch** · 02-01-2011, 12:43 PM

Split: Push
Weight: 217

Flat Bench: 315x4, 315x4, 315x4
Incline Bench: 185x15, 185x15, 185x15
Flex Leverage Shoulder: 100x15, 100x12, 100x12
LifeFitenss Fly: 200x15, 200x12, 200x11

Comments:
Bench has gone away again. I think i was just tired and dehydrated from my weekend playing in the snow and drinking nothing that didn't contain alcohol. Oh well, maybe next week.

**TonySturch** · 02-01-2011, 12:47 PM

Split: Pull
Weight: 218

Deadlifts: 135x10, 225x8, 315x5, 365x3, 405x3, 455x1
Pullups: BWx10, BWx10, BWx10

Comments:
First deadlift day in quite some time. I had a double overhand grip right up to the first rep at 365, but decided to reset and change to mixed grip. Had no trouble at 405x3. I did feel some crackling in my back at 455x1, but its definitely muscular. My problematic disk isnt hurting thank god. I probably just bit off more than I could chew with 455 after a three month hiatus from deadlifting.

**TonySturch** · 02-09-2011, 01:32 PM

Split: Push
Weight: 219

Flat Bench: 315x5, 315x5, 315x4
DB Incline Bench: 100x8, 100x7
Seated BB Shoulder: 145x10, 145x10
Skull Crushers: 100x12, 100x12
V Bar Pushdown: 150x15, 150x12 (pullied)
LifeFitenss Fly: 200x15, 200x15

Comments:
Bench is still not back where it needs to be, but Im feeling better about starting my working sets at 315. My warmup is 135 > 225 > 275, five reps each, back to back. Its just enough to get a little stretch and get used to the weight. Nothing really good here, but nothing to cry over either i guess.

On a personal note, Ive been battling flooding in my *WALK UP* apartment for a fulll month. WTF. The snow on the roof melts and forms an ice dam, and water pools behind it, finding its way into the walls and soaking my carpet clear across the room. Ive been trying to keep the mold at bay by steam cleaning with lysol every day. I remember it happened last year, but not nearly this bad. I have to imagine that this is causing serious mold issues, which has been adding to my constant upper respiratory issues for the last few years. Last night I finally received the mold remediation concentrate, and soaked the floor with that. Im hoping this will kill the mold and spores, or at least enough of it so that my two HEPA filters can clean out whats left. I know replacing the carpet is the right way to do it, but the land lord doesnt want to hear it. He said to just throw down some towels. I was pulling 10+ gallons of water out of the run every night for a while. Towels aren't gonna cut it. Anyway, 6 more months till my wedding, then we'll be looking for a place of our own. Ill have to live with these temporary stop gap measures until then.

**TonySturch** · 02-11-2011, 07:02 AM

Split: Pull
Weight: 220

Weighted Pullups: 45x6, 45x7, 45x6
Smith BB Row: 205x15, 205x15, 205x15
Smith BB Shrugs: 295x20 > 295x20, 295x20 > 295x20 ( Fwd > Rev Superset)
Preacher Curls: 100x12, 100x10
Cable Curls: 150x10 > 30x15, 120x12 > 40x12 (flat bar > one arm superset)

Comments:
This was a pretty good workout. Not great in terms of numbers, but really brutal. The Fwd to Reverse shrug superset really hammered my traps. Preacher curls were difficult and I really struggles on the last rep of the second set. The cable curl superset at the end really finished the job. Heavy flat bar followed by a one armed burnout set. Delicious.

**TonySturch** · 02-14-2011, 01:38 PM

Split: Push
Weight: 221

Flat Bench:
315x5
345x3
365x2

Incline BB Bench:
225x10
255x8
275x4

Seated DB Shoulder:
80x10
85x6
90x4

DB Flyes (flat):
55x10
55x10

Comments:
Even though I felt like trash today, I tried to rehydrate and go heavy. I also took 6g creatine and 3g arginine for the first time in many many months. I think that really helped with my stamina today. Maybe ill try and get back into taking my supplements now that Im back on my protein shakes again. Probably not gonna mess with taking any AI's again for a while though.

Anyway, results were pretty good. Getting used to the weight and stress 3 1/2 plates puts on you. Incline bench was really surprising as far as stamina goes. Shoulders were heavy, and it looks like i guessed pretty well as to where my limit would be. I hit a wall pretty quickly on shoulders, theres not much weight difference between a comfortable working weight and a 1RM. As for flyes, those felt good, but we got a call and had to run before we could finish the third set.

Incidentally, Im gonna try a new format for my logs. Hopefully this will allow more space for things like dropsets or supersets.

**TonySturch** · 02-15-2011, 11:58 AM

Split: Pull
Weight: 221

Weighted Pullups:
45x8
45x8
45x7

T Bar Rows:
160x15
180x12
205x8

Shrug Stand > DB Shrugs (superset):
315x20 > 100x20
365x15 > 100x20
405x8 > 100x20

Handlebar Rows > H/S Iso Rows (superset):
90x15 > 115x10
115x8 > 115x10
115x8 > 115x10

Comments:
Pretty serious workout today. Really felt strong on T bar rows and shrugs. Numbers were pretty good too. Had to have my buddy stand on the ass end of the bar to keep it down, which means I was lifting the entire weight of the bar, even though I don't include the weight in the numbers. Anyway, ended things up with brutal shrug supersets and rows supersets. I really hit a wall by the second to last set. Good stuff...

**TonySturch** · 02-18-2011, 07:50 AM

Split: Arms
Weight: 223

Wall Curls (EZ Bar):
100x12
100x10
100x7

Close Grip Bench Press (Smith):
205x15
205x15
205x12

Hammer Strength Bicep Curl:
85x15
85x12
85x9

Skull Crushers (Flat bench, EZ Bar):
130x8
130x8
130x7

Standing DB Curl Burnout Set:
40x15
35x12
30x12

Parallel Dips:
BWx30
BWx25
BWx20

Comments:
Brutal arm workout. We had to skip legs on wednesday, and while I was contemplating doing a few sets of squats real quick, I chose not to. I will be upstate snowboarding all day and snowmobiling all night this weekend, so Im sure Ill get a leg workout that way. And I really don't want to be limping around with jello legs for the trip. That's a waste of a lift ticket.

**TonySturch** · 02-22-2011, 02:05 PM

Split: Push
Weight: 221

Flat DB Bench:
80x15
100x15
110x12
120x7
130x4 (failed on 5)

Clean and Press:
135x8
135x8
185x1

H/S Iso Wide Chest (Decline):
135x15
135x12
135x12

H/S Incline Chest:
80x15

Downward Cable X Overs (pullied):
100x8
80x12
60x20

Comments:
Another day I wasnt really feeling too energized on my way in, but as the workout progressed, I felt better and better. Not too happy with my DB bench, but Ive been neglecting DB for a while. The weight is becomming un managable to get into position. One of the two spotters I workout with only weighs 155, so its difficult for him to lift the 130 into position for me. The clean and press were outrageous today. Completely and utterly exhausting. I really wanted a few more reps out of the 185, but that was it.

**Joey366** · 02-22-2011, 02:10 PM

It's good that you're not overdoing it with the food.

Too many guys try to focus on the diet to much. it's not what you eat, it's how you eat. (and how much you eat)

**TonySturch** · 02-23-2011, 02:00 PM

Split: Pull
Weight: 221

Weighted Hammer Chinups:
45x10
45x10
45x10

V-Bar Cable Rows:
250x8
250x8
250x8

Wide Grip Cable Rows:
170x12
170x12
170x12

Cable Upright Rows (pullied):
100x15
100x15
100x15

H/S Shrug Machine (standing):
360x10
450x15
450x15 > 360x15 > 270x15 > 180x15 (drop set)

Comments:
Not a bad day, but nothing fantastic. Everything felt pretty good today, but not nearly as intense as yesterdays session was.

**TonySturch** · 02-24-2011, 01:13 PM

Split: Arms
Weight: 221

Preacher Curls:
110x12
120x8
130x4

Close Grip Bench (Free BB):
185x20
205x15
225x10

Hammer Curls:
70x8
70x8
70x8

Weighted Dips:
+90x10
+90x10
+90x8

Reverse Curls:
70x15
80x12
90x10

Y Rope Pushdowns (pullied):
120x20
140x15
160x10

Comments:
I know we broke the cardinal rule; Dont work the same muscles two days in a row. Unfortunately between the short week, my biddies sprained ankle, and my snowboarding trip again this weekend, we opted to skip legs and do arms right after back day. All in all, we did pretty well I think. Im pretty beat up. Starting to move some good weight around again.

**TonySturch** · 03-01-2011, 11:33 AM

Split: Push
Weight: 223

Flat BB Bench:
315x5
315x5
315x4
225x13

Incline BB Bench:
225x8
185x12
135x20

Lateral Shoulder Machine:
100x12
100x12
100x12

Incline DB Fly:
45x12
45x12
45x12

Comments:
Just couldn't get it together today. I'm sure Ill be tired and sore from this workout, but it just never felt like a good session. Maybe tomorrow will be better.

**TonySturch** · 03-03-2011, 06:51 AM

Split: Legs + Pull
Weight: 223

Leg Press:
360x10
450x10
540x10
630x10
720x6

Seated Calf Machine:
180x20
180x20
180x20

Pullups:
BWx18
BWx18
BWx15

H/S Shrug Machine (standing):
450x15
450x15
450x15
450x15

Lifetime Fitness Row:
100x12
100x12
100x12

Comments:
Another lame day. Had to try and put legs in here though, since Ill be snowboarding again next week, and probably forgo them one again. But that being said, I certainly do get a great leg workout from riding, especially if Im cruising through the bumps or the woods.

**TonySturch** · 03-07-2011, 12:57 PM

Split: Push
Weight: 221

Flat BB Bench:
315x7
345x3
365x2
385x1

Incline DB Bench:
110x8
110x8
110x7

Standing Military Press:
135x10
135x10
135x10

Downward Cable X-Overs
47.5x15
47.5x15
47.5x15

Comments:
I don't know what it is, but I felt like I had plenty of juice today. Started things off with 315x7 cleanly and could have gotten 8 but stopped early to try for bigger and better things. And bigger and better certainly came through. Went up to 345 and while only three reps, it didn't feel too heavy. I went back to my recent 2rm which Ive been hit or miss on lately, especially after good sets at 315. Stuck that clean and wanted more. Grabbed another random guy to help spot and hit 385 for a single cleanly. It was slow, but it was clean. Very happy with today. My workout buddies all had good days too. Must be something in the air today.

**TonySturch** · 03-08-2011, 12:59 PM

Split: Pull
Weight: 223

Deadlifts:
135x5
225x5
275x5
315x5
365x5
405x3
455xFAIL

Pullups:
BWx10
BWx10
BWx10

Comments:
PAIN and SUFFERING. Got hung up at the same exact place as last time. Cleared 405x3 no sweat, but felt and heard the muscles crackling in my back at 455 and bailed out. On the plus side my grip is holding up nicely. I haven't needed wraps yet. I just hope my back heals up before this weekend, i was hoping to get another snowboard / snowmobile trip in before the end of the season.

**TonySturch** · 03-11-2011, 10:01 AM

Split: Arms
Weight: 225

Close Grip Bench Press on Smith Machine:
205x15
205x15
205x12

Wall Curls w/ EZ Bar:
80x15
90x10
100x6

Seated Skull Crushers:
80x20
100x12
80x15

Standing DB Curls:
50x10
50x10
50x10

Tricep Cable Pushdowns with V bar:
160x20
180x15
160x15

Reverse Cable Curls:
100x15
100x12
100x10

Comments:
Quick little arm workout. Really sped through this one. Felt pretty good though. Still had some issues with my back, but its feeling better every day. My arms are pretty well destroyed after this. The damage was done by way of intensity rather than weight.

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