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  1. #4021
    Black_Spit Brah DrewDarden's Avatar
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    Extra Workout

    Not the heaviest stuff in the world. Trying to break a sweat and get a pump. This next week is a deload, and I’m hoping to come back with two good pecs and hamstrings. So I will be doing some pump style workouts and some light squats, bench presses, and deadlifts.

    Warmup (Hamstring/Low Back/IT - Band Traction/Stretching)
    5-10 min

    Rear Delt Flyes 3x15
    Wide Grip Pulldown 3x12
    DB Shrug 3x15
    Cable Hammer Curl 3x15
    DB Front/Side Raise 1x25/25
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  2. #4022
    Black_Spit Brah DrewDarden's Avatar
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    Wave 1 Week 4 (Deload Bench)

    Easy the load day. Even with this very light weight, I can still feel a little something going on with my left pec. It’s a little demoralizing, but what else can I do?

    Warmup
    Stretching/Band Traction (Low Back/Hamstrings/IT Band) 10-15 min

    Bench Press
    75x5
    150x5
    150x5
    150x5

    Pressdown 3x15
    Hammer Curl 3x15
    Face Pull 3x15
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  3. #4023
    Black_Spit Brah DrewDarden's Avatar
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    Wave 1 Week 4 Deload

    Tuesday
    Warmup
    Stretching 10+ min

    Squat
    45x5
    95x5
    135x5
    185x5
    200x5
    200x5
    200x5

    So frustrating but I pulled something in my groin on the 5th squat rep. My body is just falling apart. 3 weeks ago everything was so good and now it’s all gone to chit. So that’s one bad hamstring, one bad pec, and a bad groin. WTF? And the fact that I do so much stretching for low back/hamstrings/IT Band makes it even more baffling.

    Thursday
    Warmup
    Stretching 10+ min
    Side Raise 3x12
    Pull Apart 3x15

    Press
    45x8
    100x5
    100x5
    100x5

    Face Pull 3x15
    Shrug 3x12
    Concentration Curl 3x15
    Extensions 3x15
    Pressdown 2x50
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  4. #4024
    Black_Spit Brah DrewDarden's Avatar
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    Dynamic Effort Squat/Deadlift

    This was the first time I've been able to do a real session in almost a month since I hurt my hamstring and groin, so the weights are a little lighter than I would do, even for a speed workout. But it still felt good to get something accomplished.

    10x2 Box Squat with 170 + 40 lb band tension
    10x1 Sumo Deadlift 245 straight weight

    Short rest between all sets.

    I'll post up some max effort work next week if I can manage it, which I think I can now.



    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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