Starting a log for getting in shape!

[docdoom77]

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Shoulders!

Seated DB Military Press 70 lbs (2x 35) x14, x11, x9 up two[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000]

[/COLOR][COLOR=#000000]Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x13, x11, x10, x9 up two
[/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 30 lbs (2x 15 lbs) x13, x10, x9, x9 Great for the weight increase!

Good workout![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

 

[docdoom77]

Triceps; Again, doing these today, since everything got pushed back this weekend.

Skull Crushers 55 lbs x13, x8, x6 That kinda sucked.

Close Grip Bench press @ 120 lbs x14, x11, x6 better, but doing these early in the morning just doesn't work as well.

Finished off with some low-resistance cable push downs.

 

[docdoom77]

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]It's late and I'm pretty tired, but I'm gonna squeeze a little bicep work in.

ez curls 65 lbs x13, x9, x7 nice
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Standing DB curls 60 lbs (2x 30) x12, x9, x7 good

Evidently I'm stronger in the evenings than in the mornings.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

 

[docdoom77]

Good god do I hate daylight savings. It's really kicking my ass. Also, I strained my left hip flexor crawling around under the trailer doing house repairs. Sigh.

Squats 165 lbs, x14
@150 lbs x11
@135 lbs x10
@125 lbs x9 Same overall. I wasn't kidding about daylight savings. All of my performance is gonna take a hit for a week or two.

Sissy Squats x14, x12 same

Leg extensions @ 100 lbs x16, x16 up 2 reps. I'll take it!

Well a sight improvement at the end. Not bad considering how tired I am.

 

[docdoom77]

Hammies and Calves.

Romanian Dead Lifts 210 lbs x15, x14, x14, x13 up 4 reps. I'm kinda stuck at this weight until my grip strength catches up a little.

Leg curls 70 lbs x14, x10 up one

Seated Calf raises 225 lbs x47, x25, x23 very good

Standing one-legged calf raises 65 lbs dumbbell x18, x16 up two

Another good workout!

 

[docdoom77]

Incline DB bench 130 lbs (2x 65 lbs) x12, x11, x9 up 10 lbs only lost one rep!
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
DB Bench Press 120 lbs (2x 60 lbs) x11, x8, x7 Not bad for the weight increase.

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 100 lbs (2x 50) x12, x9 Up one

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]I strained my damn left shoulder. I'm gonna stop here for today. I ice it. Hopefully it'll feel better tomorrow.[/COLOR]

 

[docdoom77]

Triceps

Skull Crushers 55 lbs x13, x9, x6, x5. Eh

Close Grip Bench press @ 125 lbs x14, x10, x7, x5 better

Finished off with some low-resistance cable push downs.

 

[docdoom77]

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Deadlifts 210 lbs x13, x11, x9 up 5 lbs, same reps[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

Shrugs 210 lbs x17, x15, x13 up 5 lbs, same reps
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x15, x11, x9 up two!
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Bent over BB rows 105 lbs x13, x11, x9 up two!

A very good workout!

 

[docdoom77]

Quads.

Squats 170 lbs, x14
@155 lbs x11
@140 lbs x10
@130 lbs x9 up 5 lbs across the board, same reps! My quads feel like they're gonna burst.

Sissy Squats x14, x12 same

Leg extensions @ 110 lbs x15, x15 very nice

A great workout!

 

[docdoom77]

Back after a few days off with the stomach flu. Also, yesterday, I spent the whole day moving our office at work, so I may be a little spent.

Hammies and Calves.

Romanian Dead Lifts 215 lbs x15, x14, x14, x13 up 5 lbs, same reps. Coulda done more, except grip issues.

Leg curls 70 lbs x15, x11 up two

Seated Calf raises 230 lbs x46, x26, x21 not bad

Standing one-legged calf raises 65 lbs dumbbell x18, x16 same

Not too shabby

Another good workout!

 

[docdoom77]

Incline DB bench 130 lbs (2x 65 lbs) x13, x11, x9 up 1 rep
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
DB Bench Press 120 lbs (2x 60 lbs) x11, x6, x8 same overall reps

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 90 lbs (2x 45) x14, x11, x9

Not great. Having trouble getting my head in the game today.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

 

[docdoom77]

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Seated DB Military Press 70 lbs (2x 35) x14, x11, x9 same. not bad after two weeks of no shoulder work. ;D
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][COLOR=#000000][COLOR=#000000]Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x13, x11, x10, x9 same
[/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 30 lbs (2x 15 lbs) x14, x11, x10, x10 up 4 reps!

That went well. Better than chest I think.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

 

[docdoom77]

Triceps

Skull Crushers 55 lbs x13, x9, x7, x6. up two

Close Grip Bench press @ 125 lbs x14, x10, x7, x5 same

Finished off with some low-resistance cable push downs.

Not bad

 

[docdoom77]

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Deadlifts 210 lbs x13, x11, x9 same[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

Shrugs 210 lbs x17 grip is gone. I can't even lift the damn bar. Sigh

 

[docdoom77]

Incline DB bench 130 lbs (2x 65 lbs) x14, x12, x9 up 2 reps
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
DB Bench Press 120 lbs (2x 60 lbs) x11, x8, x7 up one rep

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 90 lbs (2x 45) x14, x11, x10 up one rep

Very nice. Back in a few.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

 

[docdoom77]

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Seated DB Military Press 80 lbs (2x 40) x14, x10, x8 very good for the weight increase
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000]Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x13, x11, x10, x10 up 1 rep
[/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 40 lbs (2x 20 lbs) x13, x9, x9, x9 great for the extra weight.

A good one![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

 

[docdoom77]

Triceps

Skull Crushers 55 lbs x13, x9, x5, x7. kinda sucked

Close Grip Bench press @ 125 lbs x14, x11, x8, x6 Nice. Makes up for crappy skullcrushers

Finished off with some low-resistance cable push downs.

 

[docdoom77]

Quads.

Squats 175 lbs, x13
@160 lbs x10
@145 lbs x8

Sissy Squats x14, x12 same

Leg extensions @ 110 lbs x15, x15 same

The dmz is pretty well out of my system and my test level probably aren't back to normal. So, the status quo isn't too bad.

 

[PushAndPull]

What is the thought process on not doing quads and hams in the same week?

 

[docdoom77]

Well, they're not always on different weeks. I have a weird schedule. I was working out 5 days a week to make everything work and that was burning me out, so I went to a 4 day split, where my weekend workouts never change, but my there are 3 weekday workouts that I cycle through for Tuesdays and Thursdays. So it goes: Tue: Back, Thurs: Quads, Tues: Hams and Calves, Thurs: Back, Tues: Quads.... and so on.

I couldn't get the volume I wanted into 4 workouts and while this seems a little weird, it really works for me. I like the extra couple of days between those big workouts that I get by cycling them.

 

[PushAndPull]

Well, they're not always on different weeks. I have a weird schedule. I was working out 5 days a week to make everything work and that was burning me out, so I went to a 4 day split, where my weekend workouts never change, but my there are 3 weekday workouts that I cycle through for Tuesdays and Thursdays. So it goes: Tue: Back, Thurs: Quads, Tues: Hams and Calves, Thurs: Back, Tues: Quads.... and so on.

I couldn't get the volume I wanted into 4 workouts and while this seems a little weird, it really works for me. I like the extra couple of days between those big workouts that I get by cycling them.

It's really not that unusual, I was just curious. If you ever feel like switching up, you could go with quad and ham dominant. I also like leg press far better as a finisher than leg extensions.

 

[docdoom77]

It's really not that unusual, I was just curious. If you ever feel like switching up, you could go with quad and ham dominant. I also like leg press far better as a finisher than leg extensions.

Not sure what you mean by quad and ham dominant. Can you elaborate? Thanks.

I'd love to incorporate leg presses, but I workout at home and don't have access to them. I figure extensions are better than nothing and they do a good job of stimulating the vastus medialus (I think that's right?).

Thanks for taking an interest!

 

[docdoom77]

Hammies and Calves.

Romanian Dead Lifts 220 lbs x15, x14, x14, x13 up 5 lbs, same reps.

Leg curls 75 lbs x13, x7 weight up, reps down

Seated Calf raises 230 lbs x48, x27, x21 nice

Standing one-legged calf raises 65 lbs dumbbell x19, x16 up one


Nice workout.

 

[docdoom77]

I screwed up my bad shoulder at work. I couldn't workout at all this weekend. It still hurts, but I think I can do my back workout. If I feel too much shoulder strain, I'll stop.

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Deadlifts 210 lbs x14, x12, x10 up 3 reps
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Shrugs 210 lbs x18, x15, x14 up 2 reps
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[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x15, x11, x9 same
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]No rows today. Grip and forearms are shot

 

[docdoom77]

I don't know what to do with my shoulder. It's gotten worse, rather than better. Sigh.
Quads.

Squats 175 lbs, x13
@160 lbs x10
@145 lbs x9 up one rep

Sissy Squats x14, x12 same

Leg extensions @ 110 lbs x15, x15 same

Eh. Very slight improvement.

 

[docdoom77]

Shoulder is still screwed up. No weekend workout again. It's a ​little​ better, but not much. I'm hoping it will be in a state for some pressing by this weekend. Fingers crossed.

Hammies and Calves.

Romanian Dead Lifts 220 lbs x15, x14, x14, x13 same

Leg curls 75 lbs x13, x8 up one

Seated Calf raises 235 lbs x47, x27, x21 nice

Standing one-legged calf raises 70 lbs dumbbell x17, x14 about right for the weight increase

Not bad.

 

[docdoom77]

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]I've made some changes at work that reduce the repetitive stress on my shoulder. It's a little better, but far from ok.

Deadlifts 210 lbs x14, x12, x10 same. grip held me back
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Shrugs 210 lbs x18, x15, x14 same
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x15, x11, x9 same

Finished off with a set of bodyweight rows on he lowered pull-up bar and some hangs for my weak grip and forearms.

Not great.

 

[docdoom77]

Switching my Sat and Sun workouts, so I can have a spotter tomorrow for bench as I'll be going back to barbell for a while.

Skull Crushers 55 lbs x11, x8, x5, x7.

Close Grip Bench press @ 120 lbs x11, x8, x6, x5 all that time off for my injury really brought me down.

Finished off with some low-resistance cable push downs.

I'll be back for biceps in a few minutes.

 

[docdoom77]

It's been a good long while since I got a bicep workout in. I'm gonna start with some lower weight to get back in the groove.

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Biceps.

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]ez curls 55 lbs x11, x9, x6
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Standing DB curls 50 lbs (2x 25) x10, x9, x7

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x9, x7

That felt good. It's nice to get back on track.

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

 

[docdoom77]

Chest. Barbells for a while.

Incline BB bench 110 lbs x12, x10, x6 it'll get better as I get used to them again
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
DB Bench Press 110 lbs x9, x8, x8

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 90 lbs (2x 45) x13, x10, x9

I can live with that. My shoulder isn't quite ready for military presses, but I'll add raises back in today.

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x12, x10, x9, x8
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[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 40 lbs (2x 20 lbs) x12, x10, x10, x9 nice

Not bad considering the time off for my shoulder. I should be able to work back to where I was fairly quickly.
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