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Standard karate workout last night, although it was a little more painful than usual due to the leg workout the night before. Not as bad as I thought it might be, though. Guess I didn't go hard enough / low enough on those squats or something.

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Yates rows: 135 x 8, 205 x 7, 205 x8, 205 x 8
Shrugs: 315 x 8, 315 x 8, 315 x 9 (new weight!)
Wide-grip chinups, bodyweight: 7, 8, 6
DB curls: 35 x 8
DB hammer curls: 40 x 6
DB curls: 35 x 4.5

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Flat bench: 135 x 8, 185 x 8, 195 x 6, 195 x 5
Decline DB press: 70 x 8, 70 x 8, 70 x 6
Skullcrushers: 85 x 8, 85 x 8, 105 x 8
Weighted dips: 35 x 8, 35 x 8, 35 x 7
Cable crossovers: 70 x 10, 75 x 9, 75 x 8
Leg raises: 20, 20
Decline situps plyometrics (throwing ball to partner at top): 10

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Crazy diet yesterday. Went to the Yankee game, had VIP tickets, so of course I had to eat:

3 hot dogs
1 beer
2 coke
2 slices of pizza (later that night)

Ugh. I'm feeling it today, but should be clean within a few hours, especially after tonight's workout.

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Squats: 135 x 8, 275 x 8, 295 x 6, 295 x 8
SLDL: 245 x 6, 245 x 6, 245 x 6
Mule calf raises: 400 x 12, 400 x 12, 400 x 12
BB military press: 95 x 8, 115 x 7, 115 x 7
Reverse flies machine: 90 x 8, 115 x 8, 122.5 x 8

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Crikey. Sweat like a madman last night.

Standard karate workout, shoreikan pushups, situps, kicks, sparring, etc. Ouch.

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Yates rows: 135 x 8, 205 x 8, 205 x 8, 205 x 8
Shrugs: 315 x 8, 315 x 8, 315 x 8
Wide-grip lat pulldowns: 180 x 7, 180 x 7, 180 x 7

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Hot, sweaty karate workout last night. Got caught in a severe thunderstorm on my way in. Lovely.

sftwrngnr

Wow dude!
Awesome workouts!
-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

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Thanks!

Hey I just figured out your username. Took me a few months, but I finally put it together.

...and as for your Bench being pathetic at 225, at my gym that would be a big deal. I bench 195 for reps and people look at me like I'm some sort of meathead. Cracks me up. Freakin' NYC metrosexuals...

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Flat bench press: 135 x 8, 195 x 6, 195 x 6, 195 x 7
Incline DB press: 70 x 8, 70 x 8, 70 x 6
Skullcrushers: 105 x 8, 105 x 8, 85 x 8
Dips: +40 x 8, +40 x 6, +40 x 6

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Meh. Wasted weekend. Not a single workout, although I did walk around the city a lot on Sunday, probably a few miles. Ate like crap for the most part, too! Feel bloated and slow today. Will work through it tonight.

sftwrngnr

Hey Stencil,
I know there are many who espouse the virtues of "never missing a workout." Certainly I work very hard to make it a priority, but the reality is, "life" happens, don't beat yourself up to badly!

I also wanted to say that I wasn't disparaging yours (or anyone else's) benchpress. I call mine pathetic, because my goal is nearly 200 lbs more than where I'm at, so I've got a long ways to go . Also, in the context of a 220lb powerlifter, a 225 is truly pathetic.

Keep up the good work! Stay focused.

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Saturday Fever

It's not pathetic. It's motivation.

yay.

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Squats: 135 x 8, 225 x 8, 275 x 8, 295 x 8
SLDL: 135 x 8, 225 x 8, 245 x 7, 265 x 6
Seated calf raises: 180 x 12, 200 x 10, 200 x 12

sftwrngnr

Good leg workout dude!

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

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sftwrngnr: thanks! Felt pretty easy actually, and I was pressed for time.

Wide-grip pullups: Bodyweight x 7, 7, 7
Yates rows: 135 x 8, 205 x 8, 205 x 8, 205 x 8
Standing DB curls: 40 x 5, 40 x 5 (hammer), 40 x 2, 35 x 4

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Great karate workout last night. So much ab work - I actually failed out doing bodyweight ab exercises - haven't done that in a long time.

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Argh. Crappy workout. Ate crap all day, felt like crap, worked out like crap. At least I was consistent, eh? :P

Flat bench press: 135 x 10, 185 x 8, 195 x 6, 195 x 4
Incline DB press: 70 x 6, 70 x 6, 70 x 4
Skullcrushres: 85 x 8, 85 x 8, 95 x 8
Tricep pushdowns, flat bar: 120 x 10, 130 x 8
Weighted dips (+35): 8, 6
Cable crossovers: 70 x 8, 75 x 8

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Felt much better today. Didn't come up with any new PR's, but I'm repping pretty well with relatively new weights.

I did, however, add in some leg press sets, and absolutely loved them. Also did my calf raises on there.

Squats: 135 x 10, 275 x 8, 295 x 8, 295 x 8
SLDLs: 225 x 8, 265 x 6, 265 x 4
Leg press: 180 x 8, 270 x 8, 360 x 8 (not including weight of machine)
Calf raises: 180 x 10, 270 x 10, 360 x 20
Seated DB shoulder press: 50 x 8, 55 x 8, 55 x 6
Bent-over reverse flies: 25 x 8, 25 x 8, 25 x 6

sftwrngnr

Hey Stencil,
We ALL have crappy workouts once in a while. Comes with being human . Looks like you've got a good workout. Solid numbers on squats and SLDLs.

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

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Thanks dude. For a relative newb weighing only 176, I'm pretty happy with those numbers. 300 is calling me on the squat, though. I must resist as my form on 295 could use some work.

The 265 SLDLs killed me. My lower back is pretty cranky today from the squats and SLDLs.

Tonight I'll do back & biceps, although I *hate* doing curls.

Funny story regarding curls: I was working out Friday night, later than I usually do (9pm-ish). Well at my gym at that time (and pretty much any NYC gym), the place kind of turns into a boy party, if you know what I'm sayin'. While I have no problem with this and the lifestyle, things got creepy when some dude asked me spot him on some curls. Yes, I said curls. I obliged and got the hell out of there ASAP.

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Did nothing of note yesterday. Annie was back in town so I hung out with her and she really didn't feel like hitting the gym. The gentleman that I am, I instead took her out for a nice dinner and a beer. Talk about doing the polar opposite of what I set out to do.

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Felt great at karate last night. I think that's a sign I might need a week off from lifting - have been going hard for about 9-10 weeks. Did a lot of bag work, got the heart rate way up, and felt like I could have kept going forever.

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Took a week off from lifting. I'm back in tonight with back & biceps. Have been going to karate, doing plyometrics, and keeping things running outside of all the crap I ate over the holiday weekend.

Was going to switch up my routine, but I haven't really taken the time to do so. You guys have seen my routine, so if you have any suggestions, let me know. Keep in mind I can only do a three-day split and I do cardio at martal arts two other days a week.

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Yates rows: 135 x 10, 205 x 8, 205 x 8, 215 x 8
Shrugs: 225 x 10, 315 x 8, 315 x 9
Wide-grip pullups (bodyweight): 7, 7, 6
DB curls: 40 x 6, 40 x 6 (hammer), 40 x 5
BB curls: 75 x 6 (failure)

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Crazy humid night last night during karate. Did about 40 minutes of plyometrics, including the usual pushups, situps, etc. - but also did "swimming" in which you have to get on your pelly and pull, then push, your way across the floor using your arms only. Then did the same using legs only. Fun.

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Flat bench press: 135 x 8, 195 x 7, 195 x 7, 205 x 5
Decline DB press: 70 x 8, 70 x 8, 70 x 8
Skullcrushers: 85 x 8, 105 x 8, 105 x 8
Weighted dips (40lbs): 8, 7, 6
Cable crossovers: 75 x 8, 75 x 8, 75 x 8

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Great karate session last night - felt really focused. Sweat a lot. Missed my leg workout this week. No big deal. Move on and up, right?

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Good back / biceps workout, with a little legs thrown in since I missed it this week:

Yates rows: 135 x 10, 205 x 8, 205 x 8, 215 x 8
Shrugs: 225 x 12, 315 x 8, 315 x 9
Wide-grip lat pulldowns: 180 x 8, 180 x 8, 180 x 6
Standing DB curls: 40 x 6, 40 x 4 (hammer)
Leg press: 360 x 8, 360 x 8, 360 x 8*
Calf raises: 360 x 8, 360 x 8, 360 x 15*

*supersetted