Of Beers and Burger King...

[TonySturch]

Split: Iso
Weight: 218

Smith CGBP: 205x12, 205x12, 205x12
Standing DB Curls: 60x8, 55x10, 50x12
Weighted Dips: 45x20, 70x12, 90x7
Twenty Ones: 80x7, 80x5, 70x5
Delt Machine: 220x20, 235x15, 250x12

Comments:
Good way to close out the week. The tricep work felt really strong today. Bicep, not as much. Very happy with these dips, especially after such heavy CGBPs. The DB curl downward ramp was nice, but a little heavy. I didnt have great form throughout, and my form really came apart on teh twenty ones. All in all, a good workout, and a pretty good week judging by how sore I am today.

[TonySturch]

Split: Full Body
Weight: 217

Monday
Barbell Bench Press: 275x10, 315x7, 365x2 (big spot)

Thursday
DB Flat Bench: 100x15, 100x13
Handlebar Rows: 90x15, 115x12
DB Incline Bench: 90x10, 90x10
Pullups: BWx15, BWx15
Standing DB Shoulder Press: 60x9, 60x8
H/S Seated Shrug: 230x15, 230x15
Dips: BWx25, BWx25
Preacher Curls: 75x18, 75x15

Comments:
Started bench press on monday, expecting the usual chest workout, but we got a call that our mail server had crashed. We had to bail early, and spent most of the week working late (and through lunch) repairing the crippled server and prepping the replacement. Today was the first day we were able to get out for lunch, so we did a quick fullbody routine, supersetting push and pull movements. We were completely done in just over a half hour. It was quick, but really beat us up. The intensity was so high I was on the verge of puking for most of the workout. I can barely move now.

[TonySturch]

Split: Deadlift
Weight: 217

Deadlift: 135x10, 225x5, 275x5, 315x5, 365x5, 405x3, 455x1, 495xFAIL

Comments:
Havnt deadlifted in quite a while. Bought a nice new pair of neoprene padded straps. Used double overhand through 365. Used mixed grip on 405. Used wraps above that. I pulled 455 pretty easily, and would have even done a double, but time was running low, and I wanted to rest up for the next pull. My previous all time was 475, which I haven't actually hit since nearly two years ago. My, being the stupid ass I am, decided to skip right past this and try for 5 plates. Granted the straps gave me some added confidence, since I pulled 475 raw with a mixed grip. Sadly, five plates were not meant to be today. I dipped and ripped, pulled it off the ground pretty easily, pulled just past teh knees and stalled out. I contemplated dragging it up the thigh, but decided that it was more important to keep decent form. I had struggled with it long enough, and tapped out. Hopefully Ill get it next month.

[TonySturch]

Split: Legs, Chest, Shoulders
Weight: 220

Icarian Hack Squat Machine: 180x10, 270x10, 360x10, 450x10, 540x10, 630x10 (Facing Inward)
DB Flat Bench: 100x15, 110x12, 120x6
H/S Shoulder Machine: 90x12, 90x12, 90x9

Comments:
I missed PUSH day on monday in order to re-up my BOTOX injections. For those who suffer from extreme hyperhydrosos - sweaty pits - I cannot say enough good things about this treatment. Its been 22 month since my last injection, way more than the typical 12 months its supposed to last. While I have not been bone-dry under the arms for the last 6 to 8 months, its still a drastic improvement over standard antiperspirants like dri-sol or certain dri.

But I digress... After trying (and failing) for a new max deadlift yesterday, I didnt want to do squats today, but they wound up not overly stressing the lower back. But instead of the usual leg workout, I had to try and catch up with some chest and shoulder work. The 100 Lb DBs were pretty easy to move, the 110's slightly less so, but still OK. The 120's are a serious bitch to wrestle into position, since they outweight me by quite a bit now. Ive gone as high as 130's but its just too difficult to get set up. I need to get some people to drop them into position. I think id have quite a few more reps in me with a little help at the start.

[TonySturch]

Split: Iso
Weight: 218

DB French Press: 45x12, 45x12, 45x12
Bench Dips: BWx30, BWx30, BWx30
DB Hammer Curls: 60x10, 60x10, 60x10
DB Overhead Press: 90x15, 100x12, 110x9
H/S Bicep Curl: 90x15, 100x12, 110x11
Lateral Raises: 25x12, 25x12, 25x10

Comments:
Pretty beefy arm workout today. The french press was a little too mild, so we supersetted it with bodyweight bench dips. This put a nice burn on the triceps. Hammer curls felt very strong and in control. Had no problem moving the weight and kept form damn near perfect, only wavering slightly on the very last 2 reps. DB overhead press was feeling big too. Thanks to my spotter for helping me get set up and putting the DB into starting position. Would hate to have to clean the 110 up into position myself. The curl machine was nice too. Closed out with lateral raises, the only exercise I really dogged today. My shoulders just felt too burnt out right now.

[TonySturch]

Split: Push
Weight: 216

Flat Bench: 315x5, 315x5, 315x5
Incline BB Bench: 225x10, 225x9, 225x8
Seated DB Shoulder Press: 80x10, 80x9, 80x8
Downward Cable X-Overs: 47.5x10, 47.5x10, 47.5x10

Comments:
Decided to forgo the increasing weight in favor of flat sets for bench today. I think I fell a bit short of where I wanted to be, but I none of us were expecting a banner day. Incline Bench and DB shoulder press went well, otherwise I put up some weak numbers. Still feels like a good workout though, and thats what really matters.

[TonySturch]

Split: Pull
Weight: 217

Weighted Pullups: 45x10, 45x8, 45x7
T Bar Rows: 160x12, 180x10, 205x6
BB Shrugs: 315x15, 365x12, 405x10
Nautilis Rear Delt: 125x20, 140x12, 140x12

Comments:
Felt a bit rushed on pullups which lead to lower rep counts. T bar rows were heavy. I score these without counting the bar, but due to leverage, I was lifting the entire bar once we had 4 or 4.5 plates on. Shrugs were good, but they took a long time since we used straps, and im still learning how to wrap them myself. I do feel that same slight pull in my center back. I had this two weeks ago doing the seated shrugs. It doesnt feel as sharp as last time, but still there. The nautilis rear delt machine was a fun new thing to try out, and worked pretty well. All in all, pretty good for a tuesday.

[TonySturch]

Split: Legs
Weight: 217

BB Squat: 135x10, 225x10, 315x10, 365x5
Donkey Calfs: 180x20, 180x20, 180x20
Leg Extensions: 200x15, 200x15, 200x15
Seated Leg Curls: 200x12, 200x12, ALMOST VOMIT

Comments:
I was already feeling pretty beat up this week. Now its far worse. Squats were good - kept great depth, but didnt want to change it going any higher than 365 right now. Im slowly trying to widen my stance. The narrow stance had helped keep my knees in line before I started wearing knee wraps. Calfs went fine, but trouble arose when we started supersetting leg extensions and leg curls. I was steadily headed towards overexertion and finally had to call it quits before my final set. A few hours later Im still not quite right...

[TonySturch]

Split: Iso
Weight: 220

CGBP: 205x12, 205x12, 205x11
Standing DB Curl: 55x10, 55x10, 55x10
V bar tricep pushdown: 150x20, 150x20, 150x18 (pullied)
Preacher Curls: 100x12, 100x12, 100x9
DB Lateral Raises: 20x15, 20x15, 20x15

Comments:
Pretty good way to close out the week. Went right to failure on most of the final sets. Nothing major to speak of, just business as usual.

[TonySturch]

Split: Push
Weight: 216

Flat Bench: 315x5, 315x5, 315x4
Leverage Incline Press: 150x15, 150x15, 150x12
Standing BB Military Press: 135x12, 135x10, 135x10
H/S Fly Machine: 250x12, 250x10, 250x10

Comments:
Wow, Im really falling short on bench press. Id like to blame it on drinking too much scotch at my buddies wedding last night, but I cant really put it all on that. Im just really losing strength lately, and I dont know what it is. Ive been feeling almost pre-fluish almost every day. Achy back, lethargic, un-motivated. And it hasnt been that long since i had a week off. I hope it passes soon, whatever it is!

[TonySturch]

Split: Pull
Weight: 217

Weighted Hammer Chinup: 45x10, 45x10, 45x9
Smith BB Rows: 225x12, 255x8, 205x15
BB Pullovers: 70x12. 70x12, 80x12
DB Shrugs: 150x10, 130x12, 110x25, 90x30

Comments:
Feeling better than yesterday, for sure. Chinups felt pretty good. The smith rows I found difficult to find proper footing. I decided to back off some weight at the end and go for more reps. BB pullovers were a nice little addition today. Very rarely do a pullover because you never feel like your accomplishing anything. I got a good stretch, but I dont feel like its making me stronger in any way. I guess we'll see if im sore tomorrow. DB shrugs were entirely grip limited. I started high and worked my way down at a pretty quick pace. Im gonna have to work on my grip before I can really put a hurting on my traps with these.

[TonySturch]

Split: Legs
Weight: 217

Leg Press: 5 p/s x 10, 6 p/s x 10, 7 p/s x 10, 8 p/s x 10
Seated Calfs: 140x25, 160x25, 180x20
Ab Crunch Machine: 125x15, 125x15, 125x15
Back Hyperextensions: 25x15, 25x15, 25x15

Comments:
Nothing great. Cut back on leg work today in favor of a little core. Been neglecting my midsection for a while. The hypers put a hurting on me, but the pain has finally subsided. Thats what I get for not doing them in years.

[TonySturch]

Split: Iso
Weight: 218

Weighted Dips: 90x10, 100x9, 110x7, BWx30
DB Hammer Curl: 65x10, 65x10, 65x10
Skull Crushers: 100x12, 110x10, 120x6
Cable Reverse Curls: 100x15, 100x15, 100x12 (pullied)
DB Forward Raises: 20x15, 20x15, 20x15

Comments:
Beefy arm work today. Dips were as heavy as Ive ever gone. Murder on the wrists. Hammer curls were feeling very strong today. No break in form, and this is moving some pretty big weight. Might even try the 70's next time. I rushed though the skulls a bit today and just couldnt move 120 the way I wanted to. Reverse curls have been neglected for a while, but cables was a poor choice for them, I really didnt feel it hitting my brachs like with the ez bar.

[TonySturch]

Split: Push/Pull
Weight: 216

Flat Bench: 315x3, 275x10, 275x7
DB Incline Press: 80x15, 80x12, 80x12
Pullups: BWx12, BWx12, BWx12
H/S Lat/Delt Row: 110x12, 110x12, 110x12

Comments:
Had a long weekend of piss poor nutrition and severe undereating. Its no wonder I had so much trouble putting up any weight. Had to do a combo push / pull routine to catch up since I missed yesterday. Im tired and beat and discouraged. Tomorrow is another day.

[TonySturch]

Split: Iso
Weight: 219

Weighted Dips: 90x12, 90x12, 90x10
Standing DB Curl: 60x10, 60x10, 60x10
OH DB Extension: 90x20, 100x15, 110x10
H/S Bicep Machine: 100x14, 100x13, 100x11
Lateral Raise Machine: 80x20, 100x15, 120x10

Comments:
Good workout to end an abbreviated week. Busy busy busy. Hopefully next week will be better.

[TonySturch]

Split: Pull
Weight: 215

Pullups: BWx22, BWx18, BWx13
Handlebar Rows: 100x12, 100x12, 100x12
DB Shrugs: 120x15, 120x15, 120x15
H/S Lat/Delt Row: 120x12, 120x12, 120x12

Comments:
Im exhausted after another brutal weekend, with no end in sight. Pullups really surprised me, but I quickly ran out of steam.

[TonySturch]

Split: Push
Weight: 214

Flat Bench: 275x9, 275x8, 275x6
H/S Iso Incline Press: 90x15, 90x10, 90x12
Leverage Shoulder Press: 100x12, 100x12, 100x12
Upward Cable Crossovers: 40x15, 40x13, 40x15

Comments:
Something seems to be terribly wrong here. Im sharply down in weight all week, and I have no energy. My lifts are in the crapper. Im struggling with relatively light weight and few reps. And I cant even blame it on CNS burnout since Weve been missing days left and right, and none of which have been max effort in a while. I dont know whats going on here. Maybe Im just getting old.

[TonySturch]

Split: Legs and Iso
Weight: 215

ATG squats: 135x15, 185x15, 225x12 (As deep as humanly possible, stalled at bottom)
Standing Calf Raise: 495x20, 495x20, 4995x15
Standing EZ-Curls: 100x12, 100x12, 100x10
Flex Tricep Extension Machine: 120x20, 140x15, 160x8

Comments:
Im still weak and winded, but today felt world better than the last few days. Squats I kept very light, and concentrated on full range of motion, form, slow movement, pause at bottom, and explosive positive movement. No belt needed, and form was spot on, thanks to nearly no weight on the bar. Doingteh standing calf raise machine was a nice little change. Felt like it hit the calfs differently. EZ curls felt strong, even though its still not my normal weight. And the tri ext machine I just threw in there cause my buddy who hates it was doing his own fullbody routine today.

[TonySturch]

Split: Push
Weight: 215.5

Flat Bench: 275x10, 315x4, 315x3
Incline DB Bench: 90x15, 100x10
DB Shoulder Press: 75x12, 75x9
DB Flyes: 45x15, 50x12
DB O/H Extension: 90x15, 100x12
Y Rope Pushdown: 120x15, 120x15 (pullied)

Comments:
Still a couple pounds down even though ive been eating and drinking plenty of fluids. Today felt much better than last week, but Im certainly not up to par. Bench being my most consistent indicator, Im still down doing half my usual number of reps at 3 plates. Still, I was just happy to be able to move 315 for a few. Last week, that was just unthinkable. Anyway, felt good to start pulling myself out of the ditch.

[TonySturch]

Split: Legs
Weight: 217

Icarian Hack Squat: 360x12, 450x12, 540x12, 630x10
Seated Calf Raise: 135x20, 135x20, 135x20, 135x20 (duck, pigeon, duck, pigeon)
Back Hypertensions: 25x15, 25x15, 25x15
Ab Crunch Machine: 140x15, 140x15, 140x15

Comments:
Almost back up to my normal weight. Definitely feels like my strength is returning. Hopefully tomorrow is a good day (Pull routine).

[TonySturch]

Split: Pull
Weight: 217

Pullups: 45x8, 45x8, 45x8
Seated Cable Rows: 170x15, 190x12, 210x10
Shrug Stand: 270x12, 270x12, 270x12
DB Shrugs: 100x20, 100x20, 100x20
DB Hammer Curls: 65x10, 65x8
EZ Reverse Curls: 80x10, 80x10

Comments:
This workout felt pretty beefy. Some numbers might be down a bit, but not too bad. Shrugs were great. We supersetted the shrug stand then DB shrugs. My traps are on fire right now. I was certainly running out of steam by the time we got to biceps, but thats to be expected I suppose. Good close to the week. Im definitely on the mend.

[TonySturch]

Split: Push
Weight: 217

Flat Bench: 275x10, 315x4, 315x3
Incline Bench: 185x15, 205x10, 225x8
Standing BB Military: 135x12, 145x11, 155x8
Decline DB Fly: 45x10, 45x10, 45x10

Comments:
Still feel like Im really lagging behind in the strength department, but its slowly coming back. Nothing much to write about.

[TonySturch]

Split: Pull
Weight: 218

Hammer Grip Chinups: 45x10, 45x10, 45x8
H/S Iso Row: 115x15, 135x12, 180x8
Seated Shrugs: 270x20, 320x13, 360x10
DB Shrug Dropset: 120x15 > 100x15 > 85x20 > 75x20 > 65x20
Reverse Fly Machine: 120x15, 140x15, 160x11

Comments:
Strength is slowly returning still. This was a pretty brutal shrug session. My traps are pretty well hammered. I cant believe the ROM i was able to get on teh seated shrugs, at least at 270 anyway. Then capping it off by running the rack with DB shrugs. Brutal. Mmmmm.

[TonySturch]

Split: Legs
Weight: 218

Squats: 135x10, 225x10 (ATG), 315x8, 365x8 (parallel)
Donkey Calf: 225x12, 225x12, 225x12, 225x12

Comments:
Short leg day. Weird shooting pain in my chest, towards my back. Hopefully its related to the shrugs yesterday, and not due to the 50,000,000 mg of cholesterol I ate for dinner.

[TonySturch]

Split: Isos
Weight: 218

Smith CGBP: 205x12, 205x12, 205x11 (Supersetted with EZ curls)
EZ Curls: 100x12, 110x8, 120x6
DB Tri Kickbacks: 50x10, 40x15, 40x15 (Supersetted with DB Preachers)
DB Preacher Curls: 40x12, 40x12, 40x12
DB Lateral Raises: 20x15, 20x12, 20x10

Comments:
We had to superset everything to get done as quickly as possible. These really kicked my ass. I was in bad shape towards the end of this. Difficult to judge how strong I felt, but I certainly am sore.

[TonySturch]

Split: Push
Weight: 217

Flat Bench: 225x20, 275x8, 315x4
Incline Bench: 185x15, 185x10
DB Shoulder Press: 75x7, 75x7
Fly Machine: 210x15, 210x14
Skull Crushers: 110x9, 110x9
Flat Bar Tri Cable Pushdown: 150x15, 150x15 (Pullied)

Comments:
After a long week off, finally got back in the gym. Not as good as I had hopef for, but not too bad either. Starting to eat a bit more and starting back up on protein shakes and creatine / arginine. Hopefully things will be looking up in the coming weeks.

[TonySturch]

Split: Pull
Weight: 220

Weighted Pullups: 45x6, 45x7, 45x7
Smith BB Rows: 205x15, 255x10
Smith BB Shrugs: 275x20 > 275x15, 275x20 > 275x13 (Fwd > Rev Superset)
DB Curls: 60x8, 60x8, 40x12
Preacher Curl: 100x8, 100x8

Comments:
The pullups felt more difficult than normal, but the BB rows felt easier. The shrug superset was a little awkward, so I dont really feel like I got a great trap workout in there today. Curls were OK, but i should have gone a little lighter. I was cheating a little more than I would have liked during the last couple sets.

[TonySturch]

Split: Legs
Weight: 220

Squats: 135x20, 225x12 (ATG), 315x10, 365x6 (parallel)
Donkey Calf: 135x20, 135x20, 135x20, 135x20

Comments:
Tough leg day. I really took ROM to the max on legs. My lower back is really paying the price today. The wider stance is really helping out. I almost puked.

[TonySturch]

Split: Push
Weight: 216

Flat Bench: 225x18, 255x9, 275x6
Incline DB Bench: 80x11, 90x7
DB Shoulder Press: 60x14, 70x9
Cable Crossovers: 80x15, 80x12 (pullied)
Dips: +45x10, BWx20
Y Rope Pushdowns: 120x15, 120x15 (pullied)

Comments:
What a crazy last month. Finally sold my parents old house. Its gone. Spent a week and a half cleaning it out. Took two 30 yard dumpsters, a 10x15x10 storage unit, and a 17 foot box truck driven upstate to get everything out of there. Glad its finally over and done with. Then I got another upper respiratory infections. I had just started using the humidifier at night, and I had checked it for mold before the first use. By day 5 of being sick as hell, I decided to check the filter again, and it had a huge orange bloom on it. Nine days later, Im still not feeling 100% but its nice to get back in the gym. In the last month, I had only worked out three days! Good to be back, although my numbers are a sobering reality to come back to.

[TonySturch]

Split: Pull
Weight: 217

Pullups: BWx18, BWx15, BWx7
Handlebar Rows: 115x12, 115x10, 115x10
H/S Standing Shrug: 360x20, 410x20, 450x15
Hammer Curls: 65x10, 65x10
BB Reverse Curls: 75x8, 75x10

Comments:
My stamina is very low it seems. I ran out of steam on the pullups. The BB reverse curls were a little bit tricky and awkward feeling, had to back off the weight a bit. Difficult to keep form on those. Shrugs were great though. Really moving some weight on those, had great form. I was careful with the setup since the last few times had tweaked my back a bit. This time was fine, and proceeded to max out the machine. My grip strength was really put to the test this workout. My forearms are killing me.