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Past my Prime? Journal

IML Gear Cream!
Still flooded with work, man I can't wait to get this week over with, I am off Friday and looking forward to it. Hit back last night. Decent workout, lower back STILL feeling the little tweak so even though I wanted to DL, I really didn't, I did some light band stuff at the very end just to feel the movement, that's it.

Meadows Rows
3 warm up sets
3-25s x 8
4-25s x 8
4-25s+10 x 8
4-25s+20 x 8

TBar Rows
empty x 10
45 x 10
70 x 8
90 x 8
115 x 6
145 x 6

Pull Ups
3 sets, reps: 8, 6, 6

DB Pullovers
60 x 14 x 3 sets

DB Shrugs
65s x 20 x 3 sets - 3 sec pause at top

Short Red Band Conv. DLs
135 x 6 x 3 sets

Left uninjured.... victory! Blasted this out in 1 hour. Macros yesterday: 3516 calories, 392 pro, 173 carbs, 136 fat. Weigh-in today: 204.4.
 
Skipped my workout again last night, too damn tired, too much work to get done! I went this morning, weights done by 5am! Anyway not a bad workout for nothing in me but an intra workout drink. IN and OUT in 45 minutes.

Rope Pressdowns superset with Cable Curls
5 sets - pyramid up - reps: 25/20, 20/15, 15/12, 12/10, 10/8 drop 10/10 drop 13/10

Slight Incline Smith JM Presses superset with Hanging Leg Raises feet up to bar
95 x 12 - 8 reps
115 x 12 - 8 reps
135 x 12 - 8 reps
155 x 12 - 8 reps

EZ Bar Curls - 1 sec squeeze, mid point eccentric pause, superset with Seated Calf
45 x 15 - 35 x 50
65 x 12 - 70 x 32
65 x 12 - 70 x 34

That's all folks. Good pump all around, just glad I got it in. Donating blood after work today, 3:45pm. Macros yesterday: 3210 calories, 334 pro, 148 carbs, 143 fat. Weigh-in today: 205.2.
 
Just got back from the gym. Took the day off today from work, gonna just enjoy some time with the family rest of the day. We bout to head to iHop!!! Anyway decent leg workout this morning. Getting stronger but still holding back some as the hammie still feels a little off. Low back almost back to normal, well normal for me anyway... diet terrible yesterday, I always seem to let myself go some after I give blood, feel like I deserve to treat myself afterwards, dunno but that's how it's always went since I have been donating. It all started directly after the donation, head up to the drink bar and they have bakery donuts and homemade cookies, and God knows what else. I grabbed one of each....:thumb:

SLDL
3 warm ups
135 x 15
165 x 12
185 x 10
205 x 8
225 x 6

Squats
2 warm ups
185 x 15
205 x 12
225 x 9
245 x 10 - easy, had a lot more in me but didn't go there.... not just yet, we almost healed up....

Leg Press
1 warm up
4 plates total x 40 reps
5 plates total x 30 reps
6 plates total x 20 reps
7 plates total x 20 reps

Lying Leg Curls
4 sets of 15 superset with DB SLDL stretch

Gotta go...Macros yesterday: 4036 calories, 286 pro, 322 carbs, 160 fat. Weigh-in today: 205.2.
 
Damn.... been out of the loop for a couple days. No training this weekend. I worked a lot, and had some fun too. Went to a Reds game with a bunch of friends among other things. I have been totally out of control eating wise. I haven't even been tracking my calories the last couple days. Just totally off track. The huge workload I faced this week really got me out of whack, should be more disciplined than that, but I wasn't. I am not even going to list all the stuff I ate, lol, but put it this way, it was a lot. Not all junk, but plenty of it was. Tons of stadium food, and tons of cereal. Nothing over the top crazy, just basically had an average American weekend. Gotta get back on track starting tomorrow. Get back to training, rebuilding, and taking further advantage of this cycle.
 
Excellent workout last night. I jumped on the Cube just for the hell of it, something to motivate. Ate pretty clean for the first time in days. Hellacious day at work, but I was able to put it all aside and focus in on my workout.

Back Extensions and Stretching
4 sets bw - reps: 13,13,12,12

Deadlift - Reps and Stretching
135 x 8
185 x 8
225 x 5
275 x 3
185 x 8 x 3 sets quickly, minimal rest

Bench Press - heavy - superset Band dislocates
bar x 12
115 x 5
135 x 5
185 x 2
205 x 2
225 x 2 x 3 sets, fairly easy but my shoulder is still not totally right so that's as high as I went up...
135 x 15 x 2 sets

Squats with doubled up long Red Bands
bar x 6
95 x 6
135 x 3 x 8 sets - minimal rest

Rvs. Hypers just bw
3 sets of 12

Org Band Punchdowns
3 sets of 15

Loved it. Felt great. Crushed calories periworkout. Macros yesterday: 3864 calories, 346 pro, 259 carbs, 161 fat. Weigh-in today: 207.8. 1933 calories through day(4 meals), 1931 calories periworkout(2 meals + an intra).
 
Another fun workout turned in last night. Felt a little sore but was fine once I got everything good and warmed up which was about 8 sets in to be honest.

Back Extensions and Stretching
4 sets bw - reps: 13,13,12,12

Deadlifts with short red bands on feet
135 x 3 x 4 sets
185 x 3 x 4 sets

Incline Bench superset with org. band dislocates
bar x 10
95 x 8
135 x 6
165 x 5
185 x 8
135 x 20
135 x 18

Fly Machine superset with band traction stretches
4 sets - pyramid up - reps: 20, 18, 14, 13

Squats
bar x 8
135 x 8
185 x 5
225 x 2
250 x 2
275 x 2 x 3 sets

Leg Press superset with Leg Press Calf
2 plates total x 20 quads - 20 on calves
4 plates total x 20 quads - 20 on calves
4 plates total x 35 quads - 50 on calves

Loving the Cube type training so far. Macros yesterday: 4285 calories, 377 pro, 292 carbs, 181 fat. Weigh-in today: 209.4.
 
Cycle week 4 in the books. Switched ai to Aromasin from Adex a couple days ago, also have been dosing 10mg of Nolva a day, nips feeling a bit itchy here and there. Last night's workout was so-so. My lingering low back surfaced during DLs so I cut them short, and just getting week 1 of the Cube under my belt in general. First time ever I have done the big three, three times in one week. This week is definitely the hardest I have trained all year so far and I feel it. Food wise I have been getting in the increased calories but I need to do a better job making sure 95% of that food is the right food. I'm not keeping up with the demand on the cooking side of it, gotta plan a little better. Needless to say the last week of food has been a little too loose.

Lying Leg Curls
3 blocks - 15 reps
4 blocks - 12 reps
5 blocks - 12 reps
6 blocks - 10 reps
7 blocks - 10 reps
8 blocks - 10 reps

Deadlifts
135 x 8 x 2 sets
185 x 5
225 x 3
275 x 2
295 x 2

Incline DBs
25s x 12
35s x 12
40s x 15
45s x 15
50s x 15

Standing DB Press
20s x 12
30s x 10
35s x 10
40s x 10

Front Squats
135 x 8 x 3 sets

Leg Extensions
3 sets of 20

Front DB Delt Raises
3 sets of 12

Rear DB Delt Raises
3 sets of 12

Macros yesterday: 5285 calories, 347 pro, 491 carbs, 216 fat. Weigh-in today: 212.8.
 
Start of Week 2 Cube training. This stuff is taxing. I still feel a tad beat up from last week. My low back is sore and my shoulders. In fact I am going to have to cut out one of the bench portions. I don't want to end up in non-training mode because my shoulder joints are completely blasted. I already feel it trying to come back. In fact on my last heavy set last night, I felt a tweak in my bicep on the negative, then into my chest on the positive of the last rep. Scary..... don't want to be tearing anything else. I am not even back to using the weights I was previously but compared to what little I have done since the beginning of the year, I am taking on a big change in workload. Have to balance workload with recovery.

Back Extensions
bw x 13
bw x 13
bw x 12
bw x 12

DLs
135 x 8
185 x 5
225 x 5
255 x 2
285 x 2
185 x 8 x 2 sets - minimal rest

Bench Press
bar x 8
95 x 6
135 x 5
185 x 3
205 x 2
225 x 2
245 x 2 x 2 sets
135 x 15
135 x 12

Squats
bar x 8
135 x 8
185 x 3 x 8 sets - dynamic effort

Hanging Leg Raises
3 sets of 8

Tricep Pressdowns
3 sets - pyramid up - reps: 20,20,14

Yeah I'm thinking I may do Cube format Monday and Friday, bodybuilding type work Wednesday, just whatever I feel needs to be worked on, or isn't sore. We'll see. Killed some food yesterday too. Macros yesterday: 5013 calories, 455 pro, 429 carbs, 157 fat. Weigh-in today: 213.6.
 
I am totally out of GH, this blows. Some is on the way but don't know exactly when I'll get it, we all know that feeling. Last night was my first workout not followed by GH. I have been ratcheting down the amount over the last two vials also. Went to 3.3, then 2.5, now none. I did do the bodybuilding type work in my workout last night. I am still sore as shit this morning. It hurt shifting gears on the way to work this morning in my front delts. Had a great pump going though, enjoyed the workout a lot.

20 min. rehab work (shoulder stretches and exercises, knobby foam rolled lower body and back, tennis ball on delts)

Hack Squat SLDL
empty x 20
1 plate x 18
2 plates x 15 x 3 sets

Slight Decline DB Press and Twist superset with Org. Band Dislocates
25s x 15
40s x 15
55s x 12
70s x 9 x 3 sets - these felt awesome, chest was cramping

Free Weight Load Nautilus Bent Row - 1 sec squeeze at top
empty x 15
1 plate x 12
2 plates x 10
3 plates x 8
4 plates x 8
5 plates x 7 - getting some incredible low back pumps at this point, I have still been taking a Super DMZ 2.0 everyday, I would say that is the culprit

Leg Press superset Calf Press
empty x 25 - 25
2 plates x 25 - 25
3 plates x 25 - 25
4 plates x 25 - 25
5 plates x 25 - 21 - effort was easy but low back about to explode, had to stop

Superset Close Grips with DB Hammer Curls 6:6:4:4
95 x 15 - 20s x 10
135 x 15 - 30s x 10
155 x 15 - 30s x 10

Superset V Pushdowns with Nautilus Bicep
1 set to failure on both

Didn't make it to 5000 calories yesterday, that has been my goal on training days, about 4000 on non days. Macros yesterday: 4520 calories, 407 pro, 385 carbs, 142 fat. Weigh-in today: 213.6. Food choices have been a bit better this week.

Another of my famous pwo fdb shots, lol:

FDB3_zpsda21b751.jpg
 
Will send you some out of my private stash tomorrow.
 
IML Gear Cream!
bushmaster said:
Will send you some out of my private stash tomorrow.
Click to expand...

BM, you are the man!!! That is very generous, and beyond appreciated!

I think this little run has been going well. I have gained about 14 lbs. so far (4.5 weeks) with what I feel is less fat gain than usual for me. That's with no T3 or Proviron. Just GH, Test, Super DMZ 2.0 one cap a day, and Adex, now Aromasin for AI.
 
Ya know BM, another thing, I will never waste my $$$ on peps again, there is a huge difference in results between the two. And again, damn I am at a loss for words, thanks!
 
crawfBigG said:
Ya know BM, another thing, I will never waste my $$$ on peps again, there is a huge difference in results between the two. And again, damn I am at a loss for words, thanks!
Click to expand...

I won't either. I dabbled for a while with them and now I am actually coming off all gh to save for a good run. It's definitely a game changer.

No problem!
 
Another day, now at the gym, just opened up. Workout last night was so-so, some things went decent, others not. I am not injured per se this morning so I'll take it. Shoulders are just hammered though. If I am going to stick with what I have been trying to follow, which I really want to do, I am going to have to tweak things in a way that does not flare up my shoulder joints as much. I was thinking last night when I got home from the gym, wednesdays, no pressing movements, laterals, flyes, and just pump the muscle. I think I'll go at it like that this upcoming week and see if that helps.

Hanging Leg Raises and stretching between sets, also SLDLs with just the bar
4 sets of 8
*some people don't advocate stretching, I have tried it both ways, and it helps me, so I do it

Deadlifts with Short Red Bands on feet
135 x 6 x 2 sets
185 x 5
185 x 7
185 x 5
225 x 4
225 x 1 - low back pump once again overwhelming, never did feel like I was in a real good groove on these this workout, also my glute was cramping up and I felt better stop while I was ahead
*I am shocked really, I used to pick this weight up as a warm up set and it felt kinda heavy last night, a little depressing.... I guess the constant PL movements is taking it's toll. I gotta hand it to PLs, the training is very taxing, it kicks my ass everytime....

Bench Press
2 warmups with bar
135 x 12 x 2 sets - stopped here, shoulder just flat out hurting doing these, continuing to work through it wasn't going to help anything

Side Laterals superset with Seated BB OHP - this movement was close to no pain, so I kept it light and just pumped some blood in the area
10lb. plates x 20 - 95 x 15 x 4 sets

Cable Crossovers
4 sets of 15

Smith machine Squats - someone in the squat rack and I wasn't waiting
135 x 12
185 x 8
225 x 6
275 x 5
315 x 6

Back Extensions
4 sets of 15, last 3 with 15lb. DB

DB JM Presses
3 sets - pyramid up - reps: 15,12,8

Pretty decent, I just wish my joints and recovery was more like it was 20 years ago...lol....Macros yesterday: 4814 calories, 411 pro, 403 carbs, 170 fat. Weigh-in today: 216.4.
 
The eagle has landed! Thanks BM. Shoulders still crushed this morning. Going to have to revert back to rehab mode till they feel a bit better. I just went a little too hard too fast I suppose. I'll just hit everything I can hit hard, and work in rehab for them. It is what it is, I ain't gonna get down about it, nothing is torn so it is just a matter of being patient and smart. Which is hard to do. Weekend went pretty well. Weight came down some. I ate a lot but was a tad lower on total macros Sunday than I should have been. Tonight, train what I can train, eat a ton, inject GH... lol...have a good Monday guys. Macros yesterday: 3891 calories, 364 pro, 364 carbs, 112 fat. Weigh-in today: 213.4.
 
Pretty awesome workout last night despite not being able to do any chest or shoulders beyond rehab. Felt fairly strong and just hit it pretty hard, probably up there with my most intense workout of the year, which ain't saying a whole lot but it's an improvement. I am hoping my body is adapting to this routine. I worked rehab movements throughout this workout between sets, kept the heart rate up the entire time.

Lying Leg Curls
5 sets - pyramid up - reps: 20,15,12,10,8

Deadlifts
135 x 6
185 x 5
225 x 4
275 x 3
315 x 2 - pretty easy, hammy felt it a little but not bad, heaviest I have went since injury

Meadows Rows
bar x 10
1/25 x 10
2/25s x 8
3/25s x 8
4/25s x 8
4/25s + 2-10s x 8 - back ultra pumped at this point

Squats
bar x 10
135 x 10
185 x 10
225 x 10
225 x 10
225 x 15 - these felt really good, like I could have kept going for sure

Not listing all the rehab movements but it was a lot. The above workout doesn't look like much but it rocked. Macros yesterday: 4769 calories, 406 pro, 397 carbs, 173 fat. Weigh-in today: 214.6.
 
Decent workout last night. Took the BB type approach again like last Wednesday. Also did about 20 minutes of shoulder rehab work. Gym was humid and hot as hell, I was sweating my balls off, well what's left of them anyway... lol. Felt a bit sluggish, took a long time to get going.

Seated Calf
70 x 100 reps x 2 sets

Standing Calf
Pyramid up in weight - 3 sets of 15, deep stretch on bottom of almost every rep

Leg Raises Lying on Floor
3 sets of 15

Pull Down Abs
Pyramid up in weight - 3 sets of 25

Dead Stop Bent Rows in Smith (the gym last night I went to has a raggedy old school Smith, basically just keeps you in the plane, no assistance, it's all good)
135 x 10
185 x 10
225 x 8
275 x 6
275 x 6 drop 225 x 6 drop 135 x 10

Tricep Pressdowns superset with DB Hammer Curls, pause at midpoint of negative every rep
pyramid up - reps: 20/10, 20/8, 18/7

DB JM Presses - kept this light as it can flare up my shoulders
20s x 12
25s x 10 x 2 sets

Leg Press superset with Barbell curls
pyramid up - reps: 40/15, 30/15, 30/15, 27/11

Shoulder rehab work

Went home, GH, lie down for a short rest, then ate till near puke zone, lol.... really though been feeling very full lately, probably reaching time to regain insulin sensitivity. Just flat out am not very hungry which is a miracle for me. Macros yesterday: 4811 calories, 397 pro, 441 carbs, 148 fat. Weigh-in today: 216.6. Heaviest I have ever been!
 
Ok lift last night. Would have been better but the back pump thing is getting debilitating. I am dropping the DMZ now, I know that is what is causing it. The stuff works good but after you use it a while, the sides get to where they hinder your training. At least for me. It's been about 4 weeks anyway.

SLDL
bar x 20 x 2
135 x 15
185 x 12
225 x 10 x 3 sets

Squats - here is what got screwed up, just couldn't shake the back pumps and basically just gave up on trying to do any weight
bar x 10 x 2 sets
135 x 6 x 2 sets
185 x 6
225 x 5 x 2 sets

Wide Pulldowns
4 sets

One Arm DB Rows superset with Bench Press super light
55 x 10 - 95 x 10
70 x 10 - 95 x 10
85 x 10 - 145 x 3
100 x 10 -145 x 5

DB Walking Lunges
2 sets

Pull Down Abs
4 sets of 25

Finally just a mix of a bunch of higher rep stuff, some tricep work, biceps, shoulder rehab, forearms.

Got some decent work in at least. 6 weeks of the cycle down, 2 more to go. Getting kinda fat now, not nearly as bad as the last time I bulked though. I attribute that to the GH use. Macros yesterday: 4909 calories, 408 pro, 376 carbs, 199 fat. Weigh-in today: 218.6.
 
Woke up Sunday morning and decided that 3 days a week is not enough. Decided to go back to four. Got a session in after work yesterday. I read articles on Elite FTS website quite often and Julia Ladewski who competes, writes articles, coaches, etc. has always done a thorough job on her training log on there. She herself is coached by John Meadows. They combine powerlifting and bodybuilding movements into her routines. So I went back about 9 months into her log and just picked a Sunday workout of hers. I will do her routines moving on from there for a while just for shits and giggles that mimic hers. Here was yesterday:

Slight Incline Reverse Band Bench (Med. Resistance Band)
barx15
95x12
135x8x5sets

DB Chest Supported Rows
5x12

One Arm Cable OH Tricep Extensions
4x20

1 Arm Overhead Press
4x8

Ghetto Preacher Curls
3x15

Pushdowns
3x15

Face Pulls
3x20 with 20 seconds rest

Nice pump and didn't flare up my shoulder. Macros yesterday: 4284 calories, 438 pro, 355 carbs, 116 fat. Weigh-in today: 218.6.
 
Another one in the books. Hit the gym early this morning. Back pumps still running rampant but managed to work through... barely... this time. Could have been better without them for sure. Overall it felt great though.

Dynamic Free Squats w/ doubled up long red band
8x2 @ 155 - 3 warm up sets leading up to this

Speed Deads- sumo- w/ short red bands on feet
10x1 @ 135

Back Raises
1x15 @ bw
1x15 @ 25
2x12 @ 35

Seated Leg Curls superset with Leg Press Calf
4x15-4x20

Hip Thrusts
3x20 @ 135

Pulldown Abs
3x25

Doesn't look like much but this workout was great. My low back, glutes and upper hams were quite fried. Walked my dog on a nature trail afterwards. Now off to the zoo with family. Have a great Memorial Day guys!
 
IML Gear Cream!
Julia Ladewski workout #3 in the books last night. I have actually been emailing with her the last couple days. I may just hire her for a 12 week package and see what she can do for me. I looked deeper into her on the internet yesterday and am very impressed. She, at 123 lbs. is stronger than me, no joke, and that is sad. For me anyways.... lol. Also I have decided to end my cycle this week. One last shot today and then I'll return to HRT dose next week. That will make 7 weeks, close enough. I have gotten out of control lately with the eating, getting tons of macros in but not all of it the greatest quality food and it is really starting to show. The last three days I have taken calories down some. I have just been bloated up like a balloon and I feel my body is telling me to chill out for a bit, let us catch up.

Speed Bench bar weight - still keeping chest/shoulder work super light, shoulders are feeling a bit better but not back as good as they were
3 warm up sets
6x5 @ 135

Incline
95x3
115x3
135x3

Easy reps for sure, but will keep building my supplemental work.

Pullups
5x8

Pushdowns w/ band
5x12

Side Lateral Raises
3x10

DB Power cleans
4x12

Reverse Grip Pushdowns
5x15

Triceps were pumped to the max by the end of this. Macros yesterday: 4071 calories, 387 pro, 334 carbs, 124 fat. Weigh-in today: 215.6.
 
Damn I just realized I skipped logging my last workout, I am getting ready to head to the gym again. Better late than never. This last workout was awesome, loved it.

Conventional Deficit Deadlifts (used 35lb. plates, no shoes so about 1.25")
135x5
165x3
185x3
205x3
225x1
255x1
275x1
295x1
315x1

DOWNSETS
2x2 @ 265

Running out of time so I jumped right to my assistance work.

KB Goblet Squats 4x15

BB Hip Bridges 3x10 @ 135

BB RDL 3x10 @ 135,155,155

KB Situps 4x12

First time ever doing deficit deads. Core killer, this one was. Macros yesterday: 3328 calories, 286 pro, 230 carbs, 145 fat. Weigh-in today: 213.2. Had a cheat meal yesterday and wasn't very hungry the rest of the day, so macros looked and were pretty crappy.
 
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My workout Sunday morning listed below. I ate much better on Sunday and plan to continue to improve. I have to take pics to send to Julia, so it would be nice to be not such a balloon for them, lol. The curtain will be pulled back now. Pics, videos, measurements, she wants all that asap. You never really think too deeply about how you appear to others if you have never competed until this moment hits. Time to face the music, I like it, I think.

Warm-up
Lacrosse ball pec
Foam Roll
Straight Arm Pulldown 2x12
External Rotation 2x12
Rear Flyes 2x12

Close Grip Bench - nice and slow, pause at bottom on the pad ( a few inches off chest )
95x8
95x5
135x5
135x3
155x3
175x2
185x2
195x1
205x1
190x2
190x2

Chest Supported Row
95x12
3x10 @ 105
Drop set- 95x8, 85x8, 65x10

One Arm Cable Tri Ext x15, 15, 12, 12

Cable Chest Flyes 3x8

1 Arm DB OH Press 3x8

Face Pulls 4x20 w/ 20 seconds rest

BB Curls 3x10

The upcoming weeks should be fun. Macros yesterday: 3997 calories, 432 pro, 255 carbs, 141 fat. Weigh-in today: 215.
 
Another fun session last night. Speed deads, some legs, and a lot of core work. So I think this is my weak point, I have never done so much core work.

Speed Pulls- conventional
20 singles @ 225

Back Raises
20lb. DB x 12
40lb. DB x 12
60lb. DB x 12 x 2 sets
1x20 second hold (body weight)

Glute Ham Raise
4x5

Walking Lunges
6 deep steps each leg with 30lb. DBs - 4 sets

Hanging Leg Raises
2x10

Pulldown Rope Abs
3x25

I took pics this morning. I am a fatass. Macros yesterday: 3621 calories, 427 pro, 205 carbs, 112 fat. Weigh-in today: 214.
 
Decent little session last night. Not overly taxing but felt good. My lower back is still sore from Monday's workout. Boom. Things have been going pretty good lately, hoping it stays that way. Still awaiting my program from Julia, she has been chiming in each day with questions, trying to get things customized to my needs. I like the sound of this so far, can't wait to get started. Eager to see to what level of detail this programming is and exactly what all it covers. I only bought the mid package, so we'll see.

Shoulder Prehab work - 15 minutes

Speed Bench- bar weight
8x3 @ 135 - lightning speed, shoulders not feeling to bad on this... felt like I could throw it through the ceiling..

Bench - just some regular slow and controlled reps
1x8 @ 135
2x8 @ 185

Lat Pulldown with micro mini attached
5x12

DB Rear Flyes 3x12

Face Pulls 3x15

Hammer Bar Curls 3x15

DB One Arm Overhead Tricep 3x15

Calories/Carbs still lower, trying to shed off some of this water/fat. Still feeling real anabolic, don't know if that changes when my higher dose test levels come back down, that will take a couple more weeks yet. Have continued pinning GH post-w/o at 3.3 ius. Been getting fat hands lately so I know this shit is legit, as is par for the course from Buy Riptropin. Thanks BM. Macros yesterday: 3771 calories, 429 pro, 195 carbs, 135 fat. Weigh-in today: 211.6.
 
Last 5 sets of speed bench from yesterday, hope this shoulder keeps healing, I miss benching heavier.....

 
Got my program yesterday, well week 1. Julia does Jr. Nats next weekend. I will report back to her after I go through the first 4 workouts, then she will adjust. I will actually end up doing 5 workouts before I report back because of where I was in my training cycle so I have to start on the last workout, then hit the regular scheduled 4, then report, if that makes any sense... anyway..

Prehab Work

Supermans – 2x12

Single Leg RDL – 2x8 each - 15 lb. Kettlebell in hand - I was shaky on these, fighting for balance, had to put up foot down here and there to catch myself, second set felt better than the first

Band Hip Abduction (band around knees) – 2x15 - Long Org. EliteFTS Band doubled up on legs

DE lower

Glute ham raise – 4x8 - Getting 8 on the last set was tough, I usually only do 3 sets, I don't have a real GHR available but I have been doing them like this video:

Squats – 12x2 – A guy was just starting squats as I headed over there, so I worked in. I did 2 sets to every one of his, so it went... set... 10-15 second rest... set... his set, which I probably got a minute to rest, then hit my double set again. Best I could do without changing the workout order, but really he worked quickly and it went pretty well. I figured my max right now is probably about 375, so I used 225, felt really good.

Dead stop leg press – Did 1 second pause at bottom because of no pins, this leg press is a little different than a normal 45 degree sled, it's 45 degrees, but works a little bit of a different angle as it comes down, makes it a little tougher. I did one warm up set with 1 plate per side, 15 reps, then 2pps x 30, 3 pps x 25 (pretty hard), 3 + 25lb. pps x 20 (legs super pumped after this)

Serrano split squat – This one was incredibly hard, I have done some split squats but not like this, holy smokes! My quads and lower glutes felt like they were going to jump off the bone! No weight, just bodyweight, and I was drenched in sweat after this. Best pump I have had in my quads in well.... I don't remember when!

Dumbbell stiff leg deadlift – flex from glutes 4x8 - I kept this light as I was hobbling around from the Serranos, lol, I had a smile on my face cause I was thinking man, this is awesome! Anyway 40s, then 50s for the last three sets.
Superset with
Bird dogs – 4x12 each side - just bodyweight

Abs – Side Bends- 3x15 each side - I bet I haven't done these but a couple times in my life so I kept this light too, trying to feel it out and do it right, 15lb. DB, then 20, then 25 for the last set.

A great workout, kicked my butt pretty good I have to say. Loved it.
 
Workout #2 Sunday afternoon. I knew this would be fun, sarcasm, considering my shoulder sucks ass every time I go heavier. Today it is very sore, we'll see what happens as time goes on. C'mon recovery skills of 20 years ago, I need ya man!

Prehab work

External Rotations w/ band – 2x12 - have been doing these myself for some time now, love these

Scapula Pushups – 2x12

Rear flyes, thumbs pointed out (5#) – 2x12

Max effort Upper

Dumbell press on slight incline – I took this cautiously as I have nearly all year.... with my shoulders as it seems chronically stuck in tendonitis. DBs always seems to be the worst in terms of feeling comfortable doing. When it is flared up bad, DBs are just out of the question. So I did 3 warm up sets 30s x 12, 45s x 12, 60s x 8, 65s x 8, 70s x 8. Pretty easy, my right shoulder just feels funny upon the final part of the rep on DBs and is weaker for sure.

Barbell Floor press – This one is totally new to me, have never done these and really don't have a great place to do them. I had a spot I thought I could make these work so I tried it out. I videoed the sets too. The only spot I thought it might work is on an old spider curl rack. It's the only place that has a place to set the bar that low to the ground. It's actually too low. I put some plates under the legs of the thing to get it a little higher, also a DB behind it so it wouldn't move when I racked it. Also the grip is limited. The pins to hold the bar are right where I usually grip to bench, so I had to basically do these close grip, or just slightly wider than close grip. Considering all this BS and the fact that I have never done them, I guess it went OK.
115 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5, 195 x 5 ( a little sloppy ), 180 x 5 x 2 sets

Rolling dumbbell extensions – Warmed up with 15s, then 20s, then did 5 sets of 8 @ 25s with the 15 seconds rest between, on the fifth set my right arm/shoulder failed at rep 6 so stopped there.

Dead stop dumbbell rows – Did 70s x 10, then 80s x 10, then 90s x 10 x 2 sets, finally 90s x 20 on the last set.

Serrano overhead press – First time for these too. I stayed with 5 lb. DBs, I did 8, then 9, then 12 on the last set. My right shoulder was totally blown up at this point! These are tough!

Dumbbell curls – 2 second squeeze at top, 20s on the first set, 25s for the last three, 12 reps each, biceps on fire and pumped good at the end.

Overall a good workout. I wish the Floor Press would have went better. Maybe it will now that I have found how it works best under my conditions. Less finagling things next time. At higher weights it will be tough though. One of the hardest things to do was get it unracked. Maybe there is something different that will work better considering my equipment mix. Shoulder very sore this morning, the bad one. Hope it recovers for the next workout.
 
Workout #3 Tuesday Night. ME Lower. Had a kinda rough day leading up to the workout. Hard day at work mentally. Had appointments and stuff after work. Then about an hour before I went to the gym my right knee starts aching big time, WTF. And my shoulder still feels beat up from Sunday's workout. Went in anyway and hoped the workout itself would make me feel better, which it did.

Max effort lower

Lying leg curl machine – 4x12 - pyramided up to a hard set of 12

Deadlift with plates raised 3 inches – Videoed some of this. The last 4 sets.
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5
315 x 5
335 x 5 - this set was pretty tough, maybe I had 10-20 more lbs. in me but I felt a nice burning sensation in my right trap on the last rep, and Julia said don't fail! So I stopped there. This is also the heaviest I have went since tearing the hamstring, little bit of fear there too

Squatting pull throughs – 4x10 - pyramided up to a hard set of 10

Back raise – 1 second pause at the top.
bw x 8
25 x 8
40 x 8 x 2 sets

Split squat front foot elevated
bw x 8
25 x 8
40 x 8 x 2 sets

Abs – rolling planks. Start in a plank position, roll and turn your body to your right elbow, hold for a second, go back to both elbows, then roll to the left side.
3 sets of 6 each side

Prehab work

Single leg glute bridge – 2x8 each leg
Glute bridge (both legs) – 2x12
Band Hip abduction (band around knees) – 2x12

Pretty good workout. My knee still hurt when I left, shoulder too, but..... mentally I felt much better!!!!
 
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