Of Beers and Burger King...

[TonySturch]

Ha, I already have to do that (well, minus the duct tape.. I do have to stack one DB on top of the other). I'd really like to try a true heavy DB row set one day without having to worry about stacking.

I know some people pull the bench sideways up against the smith machine. I might try that. So how do you go about stacking DBs together?

[BluntD]

I know some people pull the bench sideways up against the smith machine. I might try that. So how do you go about stacking DBs together?

I tried that once, but it just felt kind of awkward so I didn't stick with it.


Heaviest we've got at my gym are the 120s. So I'll grab the 120 with my hand pressed up against one side of the DB, and then wedge in whatever DB (usually in the 30-50 range is all that can fit) in that small space behind my wrist and let it rest on top of the other side of the DB. It's not really comfortable, but it does work. Only problem is that when the DB being stacked on top gets too big, it kinda gets in the way of rowing it to my waist, as well as being harder to balance on there, which is why 50 is probably the limit. That's why I'd really like to try a true 170lb DB just to feel the difference.

[TonySturch]

I tried that once, but it just felt kind of awkward so I didn't stick with it.


Heaviest we've got at my gym are the 120s. So I'll grab the 120 with my hand pressed up against one side of the DB, and then wedge in whatever DB (usually in the 30-50 range is all that can fit) in that small space behind my wrist and let it rest on top of the other side of the DB. It's not really comfortable, but it does work. Only problem is that when the DB being stacked on top gets too big, it kinda gets in the way of rowing it to my waist, as well as being harder to balance on there, which is why 50 is probably the limit. That's why I'd really like to try a true 170lb DB just to feel the difference.

OK, so theyre criss crossed? I think I get the idea. Sounds uncomfortable as hell.

I wonder about making a handle about a foot long with a 2 or 3 foot length of chain going from end to end. You could string regular plates on the chain like you would with a dip belt. Time to take a ride to home depot...

[TonySturch]

Improvised Workout

Bent Over DB Rows: 45x25, 45x25, 45x25 (Parallel back, Slow Tempo, Both arms at the same time)
Standing DB Shoulder Press: 45x30, 45x30, 45x30 (Slow Tempo)
Alternating DB curls: 45x15, 45x15, 45x15 (Slow Tempo)
Overhead DB Tri Extension: 45x30, 45x30, 45x30 (Slow Tempo)

Comments:
Nice little workout at the G/F's apartment. Nice to have those 45's now. I like throwing these little improvised workouts in there now and then. Maybe I can concentrate on more of the larger compound movements during my regular workouts, knowing some time throughout the week Ill be able to throw in some smaller isos.

[TonySturch]

Split: Legs
Weight: 215.4

Hack Squats: 225x20, 275x15, 325x10
Calf Raises: 225x25, 225x25, 225x25
Leg Extension: 180x15, 180x15, 180x15
Leg Curl: 135x12, 135x12, 135x12

Comments:
Good little leg day. Didn't hammer me quite as bad as last time. My ankle / foot arch has been hurting all week, but I tried to work through it. Only calf raises gave me any pain, but I got through it fine. I think I might try and do three heavier sets of squats next time around, rather than the ramp. Keeping a narrower stance is really helping my knees out. Although I think I may go back to wrapping them.

[TonySturch]

Split: Push
Weight: 219.4

Smith Bench: 275x6, 275x8, 275x8, 275x7 (Strict powerlifter form; pause at chest and at lockout)
Incline Smith Bench: 275x8, 275x8 (Strict form)
Downward Cable Flys: 110x18, 110x20
CGBP: 205x15, 205x15
Military Press: 150x10, 150x12
DB Shoulder Press: 75x15, 75x14
Skull Crushers: 100x15, 100x15
Y Rope Pulldown: 70x15, 70x15

Comments:
This was a surprisingly difficult workout to get through. My shoulder has been giving me grief for quite a while now, so I decided I would try and tighten up my form on bench to see if that helps. I went with a powerlifter style, narrower grip than normal, with tucked elbows and a good back arch. I did slow and controlled reps, pausing for a second or so at the chest, and again at lockout. Of course my weight and reps suffered severely, but hopefully this will help me save my shoulder. And if I can go back to making gains, great. Ive been spinning my wheels on bench for a couple years now.

[TonySturch]

Split: Pull
Weight: 217.4

Weighted Pullups: 50x12, 50x12, 50x10
BB Rows: 255x12, 255x12
Rack Pulls: 465x5, 415x7
BB Rev Shrugs > DB shrugs: 295x25>75x40, 295x25>75x40
DB Curls: 65x10, 65x10
Hammer Curls: 65x12, 65x12
Reverse Curls: 100x15, 100x15

Comments:
This workout went quickly, but lacked a certain intensity. I really didnt feel like I was gaining anything the whole time. Very sad. Nothing special. Wore myself out on the first set of rack pulls, and my grip failed on the first rep of the second set, so I pulled a 25 off of each side and continued on. Next time Ill probably just stay at 415, and get the reps up.

[TonySturch]

Split: Fullbody-ish
Weight: 218.2

Weighted Pullups: 50x10, 50x10
Smith Bench: 275x8, 275x7, 275x6 (Strict powerlifter form; pause at chest and at lockout)
BB Rows: 255x12, 255x12
Inc DB Flys: 65x15, 65x15
Pushups: BWx40, BWx50, BWx50
DB Curls: 45x15, 45x15, 45x15
Standing DB Shoulder Press: 45x25, 45x25, 45x25

Comments:
Started this workout last night. Only did the first four exercises in between wrapping christmas presents. I was really tired and unmotivated. Just didn't have any strength in me. I happened to wake up early this morning and figured Id add pushups, curls and shoulder press into the mix. Having those 45's at the girlfriends place really helps!!! I know its not optimum to have 10 hours of recovery between exercises, but Im happy I finished out the workout.

[TonySturch]

Split: Morning Workout
Weight: 218.0

Diamond Pushups: BWx30, BWx30, BWx30
Hammer Curls: 45x15, 45x15, 45x15 (slow and strict)
Lateral Lifts: 10x25, 10x25, 10x25 (slow and strict)

Comments:
Quick morning workout again. I really like these. Its about 25 minutes of circuit training with 60 to 90 seconds between sets. Really gets my heart rate up, especially since Im drinking coffee in between sets. Good way to start your morning.

[TonySturch]

Split: Fullbody
Weight: 217.8

Smith Bench: 275x9, 275x9, 275x5, 225x19 (Strict powerlifter form; pause at chest and at lockout)
BB Rows: 255x12, 255x15
Inc DB Flys: 65x15, 65x15
BB > DB Shrugs: 325x20>80x40, 325x20>80x40 (No rest)
DB Shoulder Press: 70x20, 70x20
CGBP: 205x12, 205x15
Weighted Pullups: 50x10, 50x10
DB Curls: 65x10, 65x10
Skull Crushers: 100x15, 100x15
Hammer Curls: 65x13, 65x12

Comments:
Best feeling workout Ive had in forever. One of those workouts where you feel beat to hell as soon as you finish. This morning I feel thoroughly spent, with the wonderful warming sensation radiating throughout my muscles. Anyway, Im progressing again with this new bench style. Its working well, and I feel like Im actually doing something constructive again, not just spinning my wheels. BB rows came together nicely. I dont know why, but some days I feel like a monster, and other days I feel like Im hucking the weight up with every muscle in my body. This workout had great form, and I pulled 255x15. Not sure if its a new record, but certainly a standout from the norm. Also, DB curls went very well, getting 65x10 with limited body english.

[BluntD]

Best feeling workout Ive had in forever.

Hell yeah. I've said this plenty of times before, but damn you are strong as hell.




Any new brews over the holiday break? SN Celebration Ale, while it's still available, is great. Picture it being almost like a Bigfoot Ale-Lite, similar taste just not quite as strong as the beast. Good lead up til the BFA. Also had a Sam Adams Double Bock on Christmas which was pretty tasty, though I was fighting a cold and didn't enjoy it as much as I probably would have.

[TonySturch]

Hell yeah. I've said this plenty of times before, but damn you are strong as hell.




Any new brews over the holiday break? SN Celebration Ale, while it's still available, is great. Picture it being almost like a Bigfoot Ale-Lite, similar taste just not quite as strong as the beast. Good lead up til the BFA. Also had a Sam Adams Double Bock on Christmas which was pretty tasty, though I was fighting a cold and didn't enjoy it as much as I probably would have.

Hows everything else going. Hope you had a great christmas dudeman. Sadly, no brews over the break, although some will be in my future. My family got me the beer of the month club. They ship 4 different microbrews, 3 bottles each, once a month for a year. Wish they had an IPA of the month club, but maybe its time I expand my horizons. I did have a brown ale from a local micro brewery, the black forest brew haus. It was a dark english style brown ale with notes of what tasted like a root beer dumdum lollypop. I actually liked it better than good ol newcastle, an old favorite of mine.

Anyway, so far the christmas take included a case of blackstone merlot, 3.5 liters of dewers, 2.25 liters of black label, 750 of patron silver and a small bottle of patron cafe... Guess Ill be hitting the harder sauce for a while...

Glad to hear you got your hands on some celebration ale. I gotta try and snag some myself before they run out... Ive been meaning to try some more of the sam adams beers one of these days, and that doublebach sounds like a good place to start...

[TonySturch]

Split: Morning Workout
Weight: 220.5

Pushups: BWx50, BWx50 (tucked elbows)
Hammer Curls: 45x15, 45x15 (slow and strict)

Comments:
Heading upstate tonight to do some snowboarding, snowmobiling, and most importantly, some serious drinking. Didnt have much time this morning since we were out last night till 12:30 with the girls family. Figured I just wanted to continue with the brief morning stuff before the trip. Just enough to get my heartrate up, and hopefully help to maintain something over the break.

I really wish I had a pullup bar there...

[BluntD]

Hows everything else going. Hope you had a great christmas dudeman. Sadly, no brews over the break, although some will be in my future. My family got me the beer of the month club. They ship 4 different microbrews, 3 bottles each, once a month for a year. Wish they had an IPA of the month club, but maybe its time I expand my horizons. I did have a brown ale from a local micro brewery, the black forest brew haus. It was a dark english style brown ale with notes of what tasted like a root beer dumdum lollypop. I actually liked it better than good ol newcastle, an old favorite of mine.

Anyway, so far the christmas take included a case of blackstone merlot, 3.5 liters of dewers, 2.25 liters of black label, 750 of patron silver and a small bottle of patron cafe... Guess Ill be hitting the harder sauce for a while...

Glad to hear you got your hands on some celebration ale. I gotta try and snag some myself before they run out... Ive been meaning to try some more of the sam adams beers one of these days, and that doublebach sounds like a good place to start...

Things are good. Enjoyed the week off from lifting over the Christmas break, really enjoyed just eating whatever I wanted, got some good gifts.. only downfall was catching this annoying cold that has gotten in the way a bit of coming back strong this week. I was really looking forward to breaking in my new routine; I did okay yesterday, but I'd rather be back at it 100% instead of being bogged down by illness. Especially since this is the first time I've been sick with anything in almost 18 months. But no worries, just glad I'm not feeling too too bad.

Sounds like you got one hell of a booze haul there, LOL! I don't dabble in the hard stuff too much anymore these days, but Patron is definitely top notch. What is this beer of the month club? That sounds like something right up my alley.

Funny thing about Sam Adams.. when I first started breaking away from the usual light beer, I started with ordering Oktoberfest and Winter Lager at the bar and took a liking to them. As time went by and I started expanding my pallet more to brewers like SN, upon going back to those seasonal SA beers I found I didn't really like them anymore. Almost as if they were just a slightly bit better then the Bud crowd, LOL. But I'll give it to Sam Adams, the Double Bock was pretty good. It was also 9.5% which is probably why I liked it. But I do know SA make a lot more brews then the usual seasonal ones and lager you see at the bar, so I need to get around to trying out more of the lesser known ones.

[TonySturch]

Pretty sure its the first one from this page. Havnt tried any yet, sadly.

www.beermonthclub.com/join-gift.htm

Looks like bluepoint brewery toasted lager and hoptical illusion in that first picture too. Hope I dont get stuck with those, its brewed 2 miles from my house!!!

Things are good. Enjoyed the week off from lifting over the Christmas break, really enjoyed just eating whatever I wanted, got some good gifts.. only downfall was catching this annoying cold that has gotten in the way a bit of coming back strong this week. I was really looking forward to breaking in my new routine; I did okay yesterday, but I'd rather be back at it 100% instead of being bogged down by illness. Especially since this is the first time I've been sick with anything in almost 18 months. But no worries, just glad I'm not feeling too too bad.

Sounds like you got one hell of a booze haul there, LOL! I don't dabble in the hard stuff too much anymore these days, but Patron is definitely top notch. What is this beer of the month club? That sounds like something right up my alley.

Funny thing about Sam Adams.. when I first started breaking away from the usual light beer, I started with ordering Oktoberfest and Winter Lager at the bar and took a liking to them. As time went by and I started expanding my pallet more to brewers like SN, upon going back to those seasonal SA beers I found I didn't really like them anymore. Almost as if they were just a slightly bit better then the Bud crowd, LOL. But I'll give it to Sam Adams, the Double Bock was pretty good. It was also 9.5% which is probably why I liked it. But I do know SA make a lot more brews then the usual seasonal ones and lager you see at the bar, so I need to get around to trying out more of the lesser known ones.

[BluntD]

Pretty sure its the first one from this page. Havnt tried any yet, sadly.

www.beermonthclub.com/join-gift.htm

Looks like bluepoint brewery toasted lager and hoptical illusion in that first picture too. Hope I dont get stuck with those, its brewed 2 miles from my house!!!

Haha, wouldn't that be some sh*t!

That looks pretty awesome though. I wish I heard of this a few weeks ago as I would have definitely asked for it as a Christmas present too! $21 a month is not a bad deal at all.

[TonySturch]

Split: Push
Weight: 216.2

Smith Bench: 225x5, 255x5, 275x9, 285x7, 295x4, 225x18 (Strict powerlifter form; pause at chest and at lockout)
CGBP: 205x16, 205x16
Incline DB Flys: 65x15, 65x15
Skull Crushers: 100x15, 100x15
DB Shoulder Press: 65x16, 65x17, 65x16

Comments:
Sick again!!! Missed out on a week of snowboarding and snowmobiling upstate with the entire extended family. I hate this building. Everyone at work is chronically ill. What a waste of vacation days.

Anyway, after a week and a half off, this was a difficult workout. Bench felt harder than usual on teh warmups, but I was able to get through it. Nice to make progress in bench again, even if my numbers are way down from my usual wide grip style. I felt a great pump in the pecs all night. Tris felt nice as well, but was certainly out of steam on the back half of this workout.

[TonySturch]

Split: Pull
Weight: 214.4

Weighted Pullups: 50x12, 50x12, 50x11.5
BB rows: 255x12, 255x15, 255x15
Shrug Superset: 305x25 > 305x25 > 80x40, 305x25 > 305x25 > 80x40 (BB > Rev BB > DB)
DB Curls: 60x12, 60x12, 60x10
Hammer Curls: 60x12, 60x12, 60x10

Comments:
Just getting back into things. Pullups felt good, but couldn't quite finish the 12th rep of the last set. First BB row felt a little off, second set was good, and third got a little shakey on the last rep. Shrugs felt great, but grip is certainly the limiting factor here. Alternating and hammer curls felt very heavy, and I found myself swinging a bit more than I should have been.

[TonySturch]

Split: Legs
Weight: 214.6

Squats: 115x20, 205x20, 255x16, 305x12
Smith Calf Raises: 225x30, 225x30, 225x30
Leg Extension: 180x15, 180x15, 180x15
Leg Curls: 135x15, 135x15, 135x15

Comments:
Quick little leg day. Squats were really hurting my knees. Im thinking about wraps or some soft knee braces. I used to love leg day so much, but these squats make me avoid legs like the plague. Everything else went well enough. Having a difficult time sitting down, if thats any indication of a good workout But truthfully, I was hoping for a little more destruction... Guess I just wasnt that into it.

[TonySturch]

Split: Fullbody
Weight: 217.4

Weighted Pullups: 50x12, 50x12
Smith Bench: 205x10, 255x10, 275x8, 285x6, 225x18 (Strict powerlifter form; pause at chest and at lockout)
CGBP: 205x17, 205x16
BB Rows: 255x12, 255x15
Inc DB Flys: 65x15, 65x15
BB > DB Shrugs: 305x25>80x40, 305x25>80x40 (No rest)
DB Shoulder Press: 65x20, 65x20
DB Curls: 60x12, 60x12
Y Rope Pulldown: 70x18, 70x18
Reverse EZ Curls: 100x15, 100x15

Comments:
Workout was difficult in the beginning, but gradually came around. Bench was very difficult. Took a pretty big step backwards. Hopefully it'll come back around soon. DB curls felt surprisingly good.

[BluntD]

Your bench work is always nuts. Interesting using the powerlifting form on the smith machine. I've done that before but it does feel strange on the press, because normally in that position the bar would tend to travel in an arc towards your head.


Did you get any of those Beers of the Month yet?

[TonySturch]

Your bench work is always nuts. Interesting using the powerlifting form on the smith machine. I've done that before but it does feel strange on the press, because normally in that position the bar would tend to travel in an arc towards your head.


Did you get any of those Beers of the Month yet?

Thanks B. Its very true about the J curve arcing towards your head. It is slightly unnatural, which is why I can consistently lift much more using free weight. Sadly I just don't have a spotter readily available. The few nights I do drive all the way home to work out, my brothers are more interested in upping their call of duty placement on the ps3. Anyway, It has been a little less destructive on my shoulders than my normal wide grip, especially taking it down to the full ROM at heavy weights. I might try wide grip down to parallel one of these days just to mix things up, but then again, I dont feel like aggrivating my shoulders any more than necessary.

Yes, we did get those beers. Only beer I tried so far was the Michigan Brewing Company's "High Seas IPA". Awful. Well, maybe not awful, but towards the bottom of the list as far as IPAs go. Overly carbinated, very little hoppiness, citrusy but not piney, and not nearly enough bitterness.

My brothers and I met up with some friends at John Harvards brew house for dinner on saturday night. They had an amazing pale ale - as far as taste anyway. Like sierra nevada, but with an initial bitterness and a better sweetness on the back end. Unfortunately I drank a pitcher and a half by myself and still didnt come close to anything resembling a buzz. Severely under-powered. Otherwise I would have been a very good beer.

How about you, any good brews lately?

[TonySturch]

Split: Fullbody
Weight: 216.6

Weighted Pullups: 50x11, 50x12
Incline Smith Bench: 255x12, 255x13
Reverse BB > DB Shrugs: 305x30>80x40, 305x30>80x40 (No rest)
Military Press: 150x12, 150x12
Seated Cable Row: 200x16, 200x16
Pec Deck: 200x18, 200x18
Hammer Curls: 65x12, 65x12
Skull Crushers: 100x17, 100x18
Preacher Curls: 115x14, 115x15
Bench Dips: BWx50, BWx50

Comments:
This workout felt great, top to bottom. My incline bench work was a little lackluster, but otherwise, my numbers were near all my bests. Very pleased. Gonna try and do a little snowboarding / snowmobiling over the weekend. Should be fun.

[TonySturch]

Split: Fullbody
Weight: 215.2

Weighted Pullups: 50x12, 50x12, 50x12
Smith Bench: 255x10, 275x9, 295x5 (Strict powerlifter form; pause at chest and at lockout)
CGBP: 205x15, 205x15, 205x14
BB Rows: 255x12, 255x12, 255x12
Incline DB Flys: 65x12, 65x12, 65x12
DB Shoulder Press: 65x15, 65x15, 65x15
DB Curls: 60x10, 60x10, 60x10
Wide Grip BB > DB Shrugs: 305x20>80x430, 305x20>80x40 (No rest)

Comments:
Worked late every night last week, so I didnt get a chance to get in the gym for over a week. However my first time back was pretty good. Still having shoulder pain, especially when Im going to sleep. I sleep with my arm under my head, and I think its been causing me these problems. Anyway, bench felt a little weak, but I got a good workout from it. I had some shoulder pain on DB flys and shoulder press, but I was able to work around it. All the pull based exercises seemed pretty strong. Pretty happy overall. Long workout too...

Beer:
Black Forest Smoked Porter, Black Forest Scotch Ale. The porter was good, with a smokey and chocolately flavor but without any hops showing through. I still enjoyed it with lunch. The Scotch ale was a real powerhouse. With 8.5%, and a brown sugary sweet yet malty flavor, it beat out its darker brother handily.

[TonySturch]

Split: Legs
Weight: 215.4

Squats: 225x20, 275x20, 315x15, 335x12
Smith Calf Raises: 255x20, 255x20, 255x20, 255x20

Comments:
Fast but thorough leg workout here. After a number of leg workouts doing hack squats on the smith machine, its amazing how much easier it is doing regular old free weight BB back squats. I did these belted, and after the first set, I knew I had to wrap my right knee. The rest of the sets were powered right through, breaking parallel easily with every rep. 315x15 and 335x12 may not be an all time personal record for me, but its gotta be close. I dont think Ill be going back to hack squats despite the lack of spotter. Im not running these things anywhere near failure, so I dont really think its gonna be an issue. I hope to hell Im right. I dont want to have to dump the bar and trash anything in its path... Anyway, squats were great. Calfs felt good as well. Slowed down a bit and paused at the top. Great burn. I really felt like I hammered my legs well enough that I didnt need to waste time on leg extensions and leg curls. Not that I would have had much juice left to do them anyway.

Beer:
More beer of the month selections -

Snake River Pale Ale: Very good pale ale. Hoppy, spicey, and flowery. Great lingering taste on teh back end.

Snake River Zonker Stout: Great stout, i really liked this beer. Nice and dark with a great hopply, coffeee taste. I only wish I poured it in a glass rather than right out o fthe bottle.

Celis Grand Cru: WOW, did this surprise me. I was expecting your average belgian ale, but this really surprised teh hell out of me. Slight hoppyness, honeylike sweetness, and just a hint of citrus and fruityness shining through. Really smooth aftertaste. Even my girlfriend liked this one. And the kicker is the 8.3% content.

Celis High Seals IPA: Had this a couple weeks ago. Didnt like it. Tried it again. Didnt like it. Throwing the last bottle out - Or at least saving it for when Im already hammered, just to make use of its 7.5% content.

Anyway, Three winners out of the first four selections. Im impressed. Anyway, beer club sent my next four selections. Saranac's IPA and their black and tan, followed by Choc's Basement Batch and Miner Mishap. The first two are kind of disappointing because saranac is readily available in any convenience store in new york state. Still, I do like their IPA. And reading teh Choc brewing companys offerings, I am a bit excited. We'll see soon enough...

[TonySturch]

Split: Push
Weight: 216.2

Free BB Bench: 135x12, 225x12, 275x10, 295x8, 315x4 (Semi wide grip, to chest)
Inc. DB Flys:65x15, 65x15
Inc. DB Bench: 85x12, 85x15
DB Shoulder Press: 65x15, 65x15
CGBP: 205x16, 205x16
Military Press: 150x8, 150x8
CGBP: 205x9, 185x12
DB Hammer Skulls: 40x10, 40x10

Comments:
Finally, my brother decided to get back in the gym with me. Since I had a spotter, I got to do BB bench press for the first time in quite a few months. I was somewhat disappointed with the results. I just didn't have control using the normal powerlifter style I had been using on the smith machine, so I widened up the grip. I had no problem taking it down to the chest, however I didn't have the strength to do the usual pause. That's not to say I was bouncing it back up, but I still felt weaker than usual. Probably from lack of stabilizers. On top of that, I have this weird pain coming from the outside of my arm while benching now, almost by the brachs, in addition to the usual shoulder pain. I think both problem areas are probably due to my habit of sleeping with my head on my arms. Anyway, I really blew myself out on bench, and had very little strength by the time we got to shoulders or Tris. Overall, I definitely had a good workout, despite the lackluster numbers.

[TonySturch]

Split: Pull
Weight: 217.2

Weighted Pullups: 50x12, 50x12, 50x12
BB rows: 255x12, 255x15, 255x15
Shrug Superset: 275x25 > 275x25 > 85x30, 275x25 > 275x25 > 85x30 (BB > Rev BB > DB)
DB Curls: 60x10, 60x10
Hammer Curls: 60x12, 60x12
Reverse EZ Curls: 100x12, 100x12

Comments:
This was a decent workout. Quick one again, since my brother is just getting back into things. I did the rows belted and was able to keep form much steadier than usual. I dropped the poundage for shrugs and instead concentrated on full ROM. I feel like this is working much better, since at 300+ my grip is always on the verge of failing towards the end of the set. I was able to comfortably hold the 275 for 25 full ROM reps, front and rear, back to back. This superset always blasts my traps. Its usually between 75 and 100 shrugs over the span of 2.5 minutes of so with no rest periods. Gnarly.

[TonySturch]

Split: Pseudo-Workout at the g/f's apartment

Pushups: BWx50, BWx50, BWx50
DB Rows: 45x25, 45x25, 45x25 (head on chairback, slow and controlled)
DB Standing Shoulder Press: 45x25, 45x25, 45x25
DB Curls: 45x15, 45x15, 45x15
DB Shrugs: 45x30, 45x30, 45x30 (Slow and exaggerated ROM)

Comments:
Pretty good workout considering the lack of equipment. I just didn't have the time to drive back to my place, so I did what I could at her place. Felt pretty good, especially the DB rows. I can really feel my lats right now.

[BluntD]

I was somewhat disappointed with the results. I just didn't have control using the normal powerlifter style I had been using on the smith machine, so I widened up the grip. I had no problem taking it down to the chest, however I didn't have the strength to do the usual pause. That's not to say I was bouncing it back up, but I still felt weaker than usual. Probably from lack of stabilizers.

That's the biggest thing I'm going through as I'm now getting back into freeweight pressing. All the time spent using machine work when I was hurt has limited my ability on some of the freeweight stuff, but it will come back in due time. Just keep hitting those sets and they'll get easier.


In more important news, 2010 Sierra Nevada Bigfoot Ale is officially on store shelves now. Had my first bottle this past Friday. Delicious.

[TonySturch]

Split: Light Upper Body
Weight: 218.0

Pullups: BWx25, BWx25, BWx25
Smith Bench: 255x10, 255x10, 225x18
Seated Cable Rows: 200x15, 200x15, 200x15
Downward Cable Crossovers: 90x15, 90x15, 90x15
DB Curls: 60x12, 50x12, 40x15 (Drop Set, 45 seconds rest)
Y Rope Pulldowns: 70x18, 70x18, 70x15

Injury:
Its official. My shoulder is injured. I believe I have a small separation or pulled ligament. The lower insertion point of the medial deltoid. I cannot sleep with my left arm above my head. I have moderate pain while bench pressing, and sharp pain while shoulder pressing and doing lateral lifts.

Comments:
Kindof a blah workout. Didnt have much energy. I had working out on Mondays. I still havnt fallen back into my routine from the weekend. Bench press was painful and disheartening. I tried to do incline flys and there was no way that was going to happen. Same thing with any direct shoulder work. Even trying lateral lifts with a little 10 or 15 lb weight proved to be too much. I guess I better let this shoulder heal up. I think I keep tearing it up and making matters worse on myself.