1/31/09 Chest

I have been fighting a lot of strains and injuries lately so starting Monday I am going to try and stay out of the weight room for the entire week. I havent taken more than 1 day off in a week since April of last year when I tore the biceps tendon. Hopefully this will do me some good. I am going to spend the week focusing on my running and restoration.

Flat Bench
Barx10
135x10
225x5
315x5

Incline Bench
Barx10
135x10
225x5
275x5

Dips
3x20

Ran 10 laps

1/30/09 Back and Deads

Deadlifts
Barx10
135x5
225x5
315x5

Barbell Rows
Barx10
135x5
185x5
225x5
275x3

Kroc Rows
70x5
80x5
90x5


Seated Cable Rows
120x10
140x5
160x5

Lying Incline Rows
45x10
90x10
135x5


Hypers
4x10


Ran 10 laps

1/30/09 Legs

Hack Squats
180x10
360x5
540x5
720x5

Seated Calf Raises
90x10
135x10
180x10
225x10

Leg Presses
180x10
Calvesx10
360x5
Calvesx10
540x5
Calvesx10
720x5

Leg Extensions
180x10
270x5
360x5
510x3

Ran 10 Laps

1/28/09 Arms and Deads

Deadlifts
Barx10
135x5
225x5
315x5

DB Curls
2x30x10
2x40x10

DB Hammer Curls
2x30x10
2x40x10

E-Z Bar Overhead Extensions
65x10
85x5
105x5

Tate Presses
2x40x5
2x50x5

Ran 10 Laps

1/27/09 Chest

Started off feeling very good and very strong. My right triceps started to tighten up after the 225's so I ramped it down instead of moving up the weight past 315.

Flat Bench
Barx10
135x10
225x5
315x5

Incline Bench
Barx10
135x10
225x5
275x5

Decline Bench
Barx10
135x10
225x5
315x5

Floor Press
Barx10
135x5
225x5
225x5

Dips
3x20

Ran 10 laps

1/26/09 Cardio and some Deadlifts

Deadlifts
Barx10
135x5
225x5
315x5

Ran 10 laps

Stretching and foam roller work.

My left calf starting bothering me again part of the way through the deadlifts. It just keeps tightening up no matter how much I stretch it...

1/25/09 Shoulders

Going on 2 hours of sleep, I didnt expect to have much in me, but I surprised myself...

Military Press
Barx10
135x5
155x5
175x3
185x0
135x5

Barbell Rack Shrugs
Barx10
135x10
225x5
315x5
365x3

DB Side Raises
4x30x5 both sides

Seated Behind the Neck Barbell Press
Barx10
135x5
225x5
275x5

Seated Rear Deltoid Flies
145x10
175x10
205x10
225x10
245x10

Ran 10 laps

1/24/09 Chest

Flat Bench
Barx10
135x10
225x5
315x5
335x3

Incline Bench
Barx10
135x10
225x5
245x5
265x5

Decline Bench
Barx10
135x10
225x5
315x5

Dips
4x20

Ran 10 laps

1/23/09 Back and Deads

Started off with a lot of stretching, especially my legs.

Deadlifts
Barx10
135x5
225x5
315x5

Kroc Rows
2x50x10
2x70x5
2x90x5

Barbell Rows
Barx10
135x10
185x5
225x5

Hypers
4x10

Ran 10 laps

1/22/09 Legs

Started off with lower body stretching.

Hack Squats
180x10
360x5
540x5
720x5

Seated Calf Raises
90x20
180x20
225x20

Leg Press
180x10
calvesx10
360x5
calvesx10
540x5
calvesx10
720x5

Leg Extensions
180x10
270x5
360x5
380x5


Ran 10 laps

1/21/09 Arms and Deads

I took it a little easy on the arms so that I could focus on the Deadlifts until I get into a good groove with it. It all felt good today.

Deadlifts
Barx10
135x5
225x5
315x5

Skull Crushers
Barx10
65x10
85x10
105x5

Overheard E-Z bar extensions
Barx10
65x10
85x10
95x10

Rope Pressdowns
105x10
145x10
165x10

V bar Pressdowns
105x10
145x10
165x10

DB Curls
2x30x10
2x40x10

DB Hammer Curls
2x30x10
2x40x10

Ran 10 laps and did a lot of stretching throughout the workout. Feeling very good and very strong right now.

1/20/09 Chest

Everything feeling good today. I decided to switch out floor press for decline bench press today. No underlying reason, just felt like mixing it up...

Bench Press
Barx10
135x10
225x5
315x5
335x5

Incline Bench Press
Barx10
135x10
225x5
275x5

Decline Bench Press
Barx10
135x10
225x5
315x5

Dips
4x20 (PR for the 4th set and total reps)

Left the gym feeling very good and very strong today.

1/19/09 Deads and some restoration

This will be the first week of 3 days of deadlifting. We will see how it goes.

Deadlifts
Barx10
135x5
225x5
275x5
315x3

Ran 10 laps

Stretching and foam roller work.

1/19/09 Extra Work

Left work early today. Decided when I got home to get back in the groove with the kettlebell and grip work.

KB swings
6x10

Cleans
3x10 each arm

Arm Bar
3 sets on each side

TGU
5 on each side

200 lb Heavy gripper
3x6 each side
3x6 inverted each side

1/18/09 Shoulders

Everything feels good today. Got a good nights sleep for a change and I was ready for a strong day.

Military Presses
Barx10
135x10
155x5
185x0
185x0
135x10

Barbell Shrugs off the Rack
Barx10
135x10
225x5
315x5
365x2

DB Side Raises
4x30x5

Seated Behind the Neck Presses
Barx10
135x5
185x5
225x5

Seated Rear Deltoid Flies
145x10
175x10
225x5
250x5

I still cant find the groove on my Military Presses. I think I may need to take a week or two off and then see if I can find my focus on them. Otherwise another really good day for me.

1/17/2009 Chest

Another good day. Everything felt good and strong. The only that got me was the floor press.

Bench
135x10
225x5
315x5
365x3

Incline
135x10
225x5
275x5

Floor Press
135x10
225x5
275x0
275x2

Dips
3x20

Ran 8 laps and had to go to work...

1/16/09 Back and Deads

Deadlifts
Barx10
135x5
225x5
315x5

Face Pulls
145x5
175x5
190x5
205x3

Kroc Rows
2x60x5
2x70x5
2x80x5
2x90x5

Standing Barbell Rows
Barx10
135x5
225x5
315x5

1/15/09 Legs

Hack Squats
180x5
360x5
540x5
720x5

Seated Calf Raises
90x20
180x20
225x10

Leg Presses
180x5
Calvesx10
360x5
Calvesx10
540x5
Calvesx10
720x5

Leg Extensions
180x5
270x5
360x5

Hypers
3x10

1/14/09 Arms and Deads

Skull Crushers
65x10
115x10
165x4

Alternating DB Curls
30x10
30x10
40x10

Hammer Curls
30x10
30x10
40x10

Standing Tate Presses
40x10
50x10
60x10

Overhead EZ Bar Triceps Extensions
65x10
85x10
105x5

Rope Pressdowns
160x10
190x10
205x10

V Bar pressdowns
160x10
190x10
205x10

Deadlifts
Barx10
135x5
225x5
315x5

1/13/09 Chest

Feeling pretty good today. My lat is better but I am going to go see Dr. Chad tomorrow for some ART just to be safe.

Flat Bench
135x10
225x5
315x5
335x3
355x3

Incline Bench
135x10
225x5
245x5
275x3

Floor Press
135x10
225x5
275x5 (I think this may be a PR for the reps, I will have to research it)

Seated Pec Deck Flies
160x5
190x5
200x5
210x5

Dips
1 set of 25
1 set of 18 (ran out of gas)

Overall, a really good day for me. My focus is still a mess. My mind wanders in and out, hopefully in due time I will be able to move on....

1/12/09 Restoration

I was going to start adding another deadlifting day today, but my right lat is a little out of whack, so I am going to postpone until weds and hope that it is feeling better tomorrow for chest day

30 min cardio

All over stretching

Foam roller on the back, lats and legs

1/11/09 Shoulders

Another anger fueled morning. Everytime I think I have things straightened out, it all blows up in my face. My only constant is my lifting...

Military Press
Barx10
135x5
155x5
175x3
185x1

Barbell Rack Shrugs
Barx10
135x5
225x5
315x5
365x2

Side Raises
4 sets of 2x30x5

Poor focus all morning, not sure where to go at the moment....

1/10/09 Chest

Feeling great today! I lifted a very large personal weight off my shoulders last night and hopefully that will help me move forward....

Here is what moved today;

Floor Press
135x5
225x5
245x5
275x3

Flat Bench
135x5
225x5
315x5
335x5
365x4

Incline Bench
135x5
225x5
245x5
265x3

Dip
1x25 (PR for reps)

Wrapped it up feeling great, I do believe that I am ready to fight for the kingdom today....

1/9/09 Back and Deads

I am not sure what is going on but I got no sleep last night. I tried everything and finally about 430 I just got up and started my day. My quads are still pretty fried and the right triceps feels better but still a little tight so I was not going to push anything today. I am still blaming the worn out quads on Carl for trying to teach an old dog some new tricks......

Deadlifts Sumo Style
225x5
275x5
315x5
365x0 (I had nothing on these)

Face Pulls
135x5
160x5
175x5
190x5

Kroc Rows
50x5
70x5
80x5
90x5

Barbell Rows
135x5
225x5
275x5
315x5

Hypers
3 sets of 5

I have had several questions about what some of the lifts that I do are so I have started taking pictures and posting them if you click on the my web page link I will try to keep it updated.

My weight is also down 6 lbs from last Friday. I am not sure where this will go, if I start losing any strength I will modify my eating but I think that I can maintain the strength throughout.

1/8/09 Legs

I was up early and feeling pretty good. The right triceps is still tight but it feels better. I am sure it is just a little overworked.
I couldnt sleep again so I was reading power to the people. A lot of information to take in, but I decided to start working in the 5 reps program, but I am still going to do several sets and I will try not to max out weekly, that will be tough to do in the beginning. I am also going to add in more deadlifting during my week. Right now I am only doing it on Fridays. I am thinking that I will try a Monday, Wednesday and Friday split and see how that works for me.

Started off with more stretching than normal, added in the new stretches that Carl showed me yesterday.
Here is what got moved today;

Hack Squat
180x5
360x5
540x5
720x5

Seated calf raise
90x10
135x10
180x10
225x10

Leg Press
180x5
360x5
540x5
720x5
900x5

Leg Extensions
180x5
270x5
360x5


Finished with stretches again. My quads were toast, I think from the swings and learning the new stretches yesterday.

1/7/09 Bi's and Tri's

I was feeling pretty good this morning and I had a lot of energy so I pushed my triceps pretty hard to see what I could move.
***Just a warning to Carl, I havent started to listen to your advice or read Power to the People yet, so you may get the urge to preach at me again after reading this. I humbly welcome your advice and preaching, as in due time, I will begin listening.***

Skull Crushers
35x25
65x10
85x10
105x10
115x8
135x6
145x6

DB curls
2x20x10
2x25x10
2x30x10
2x35x10
2x40x10

DB Hammer Curls
2x20x10
2x25x10
2x30x10
2x35x10
2x40x10

Standing Tate Presses
2x30x10
2x40x10
2x50x6
2x50x6

E-Z Curl Bar Overhead Triceps Presses
35x10
55x10
65x10
85x8
105x8

V-Bar Triceps Pressdowns
120x10
140x10
160x10
180x10
190x10
200x10

Rope Pressdowns
120x10
140x10
160x10
180x10
190x10

Kazmir Presses
Barx10
95x10
135x10
135x8

Ran about 12 laps around the track.

I would guess that this is why my triceps cramped up on me later on working with Carl.

I got just as good of a workout trying to get my form corrected on my kettlebell swings and cleans. Hopefully I have moved past some of my issues and fears of damaging my biceps again.
We did a lot of lower body stretching to try and correct some hip issues that I have.
It felt like about 1000 swings (it was probably 50 or 60) with maybe 10 or 15 having good form.
I will pick these back up Friday or Saturday most likely.
We worked through my issues with the cleans and hopefully I can move forward and progress with these.
We were going to work through some arm bar and turkish get ups, but as soon as I got into position my right triceps locked up on me pretty bad. We tried to do some arm sweeps and stretching to get it to loosen up, but it would not cooperate so I had to back it down.
Dr. Chad worked on the triceps and my lat that has been giving me trouble and I am confident that they will be ready to go for a good chest day on Saturday. Legs and deadlifting are my next two days in the gym, I am feeling good and looking for some big numbers.......

Just a side note, I have also begun to try and clean up my diet, I have always started the day good with a protein shake, but as the day progressed, my food choices would prgressively get worse and worse. Hopefully since this is our slower time of the year at the restaurant, I will have a little more opportunity to eat better and not just grab a sandwich or pizza. Stay tuned to this one....

1/6/09 Bad Day

I was not going to post this because I was not able to accomplish anything today, but one of my goals here is to possibly help others to push themselves through obstacles or trying times. Lately my focus has been lacking, my mind is somewhere else but I am usually able to reign it in for my training. Last night and this morning I failed. I was not able to sleep at all and my chest day was a failure....

Flat Bench
135x10
225x10
315x3

Floor Press
135x10
225x8
265x3

Incline Bench Press
135x10
225x8
245x3
My form was terrible on these, I could feel it. On the last set my left lat pulled on me so I backed off. I can only blame myself because I was not focused on the task at hand. The only positive that I can take away from this is that a year ago I would have kept going, I would have tried to push through the pain instead of listening to my body.

As we get older, it does help to get smarter too so that we can live to fight another day.....

Tomorrow, I will fight again.

1/5/09 Cardio and stretching

30 min on treadmill

Shoulder sweeps

Foam roller work on the calves, hammies and backs of my knees

1/4/09 Restoration

KB arm bar
3 sets each side

Arm bar into TGU
3 sets each side

KB cleans
3x10 each side
I still have to cheat a little with the left arm, but it is improving

KB swings
3x10

200 lb heavy grippers
3x6 each hand
3x6 inverted each hand

1/4/08 Shoulders

Standing Military Press
Barx10
135x10
165x3
185x2
195x0
195x0 (I will get this PR next week)
135x10

Standing Barbell Shrugs off the Rack
Barx10
135x10
225x8
315x3
365x2
365x0 (Thought that I had some more left in me)
315x3

DB Side Raises
2x25x10
2x25x10
2x30x10
2x30x10

Seated Rear Deltoid Flies
175x10
220x10
245x10
265x6
270x4 (PR)

I was close on the Miltary Presses. I feel very confident that I will get the 195 next week...

1/3/08 Just Benchin'

Flat Bench
Barx20
135x15
225x10
315x6
335x4
355x3
365x2
365x2
315x5
225x5

Took it easy today. Planning to change my routine in the coming weeks....

1/2/09 Deadlifts and Back work

My left knee is still bothering me, I was still able to get some deadlifting in;

Deadlifts
Barx10
135x10
225x5
275x5
315x2
365x1
365x1

Face Pulls
120x10
145x10
165x8
190x6

Incline Face Down Rows
45x10
90x10
115x6
135x3

Seated Cable Rows
120x10
140x10
160x5
170x3

1/1/09 Legs

Hack Squat
180x10
360x10
540x8
720x6

Seated Calf Press
90x25
180x15
225x10
225x10

Leg Press
180x10
360x10
540x10
720x8
900x6

Leg Extensions
180x10
270x10
360x6
360x4

Reverse Hypers
3x10