3/15/06

Incline DB very slow and deep - 40x15 50x10 60x7 30x18

T-Bar Rows, slow - 45x15 90x15 90x15

Wide Lat Pull Downs - 100x10 110x10 120x10

35lb Plate Raise - (10)3

3/8/06

So my first workout in a month. Prepare to laugh

DB Flat Bench - 35x20 50x15

Dips - Bodyx10 Bodyx10

DB Military - 35x7 35x10

BB Shrugs - 135x10 135x10

Rear DB Fly - 15x10 15x10

V Bar Pull Down - 100x10 100x10

Felt good to move some metal plates, no matter the size.

2/3/06

So I get laid off from my job on 2.1.06

I go to the gym on Friday the 3rd and do some small stuff with plans for a big and heavy back workout.

Doing some T-Bar rows w/135 I bust out 9 reps dong them very slow so that I use only the muscles I am tryin to hit. Not happy with only 9 and not breaking double digits I get ready for my next set. Instead of doing them like I had just done I decide to not do them slow and power thru to get my 10. I got my 10 but at the same time I tweak my right trap. Didn't feel too bad but it felt bad enough for me to know I should just go home.

Having already made plans to meet a client to sign documents I make the trip. 3 Jack 'n Cokes later I can still feel my back so I knew it wasn't gonna be pretty.

The next day I wake up and can't really move. I have to lay down every 3-4 hours to let the other WORKING muscles in my back rest. Wasn't my best time.

6 days pass and i can move and my head will look left and right. WOW, forgot how that felt. Wake up next morning and my LEFT trap now is in the same position as my right was a few days prior. Damnit

So it took a month and I am just now feeling great and have NO PAIN no matter where I look.

I am back baby

1/30/06

Warmed up with Clean & Jerk but when it comes to my form, I am sure 100% I am more "jerk" then "clean" need to work on that I am sure!

C&J in KG - 50x3 70x2 80x1 80x1 90x1 100xFAIL 100xFAIL 90xFAIL 90x1

Had to get that last 90kg up....just hadta

2 Board Press - Barx10 135x5 185x5 225x5 245x3 270x1 275x1 285x1 300x1

So 300 has fallen with 3 boards and 2 Boards.....now to get it w/o any is my goal.

Close Grips - 185x10 195x10 200x8

Dips - Bodyx20 45lb platex6 45lb platex5

Incline DB - 60x8 60x7 50x6

Standing Curl - 35x10 35x8 20x15

I know I know I threw these in cause the new kat I worked out with is just gettin into lifting and wanted to do curls....I haven't done them for many many months.....so why not. What a pump I got in my arms and forearms.

Knee Raises - 15 for 3 sets

1/23/06

Rack Pulls from right above knee - 135x10 225x5 275x3 315x3 355x3 375x2 385x1 390x1 405x1 425x1 445x1 455x1 475x1

These were almost silly as they were from right above my knee. I am a short dude so I had only a small amount of space to cover, perhaps a lil over a foot. BUT anyway, I suppose its good to try different things. Atleast now I know what 475 feels like in my hands. Idea for this was Angry Johnnys last workout....

RDL on 3 1/4in box in kg - 70x10 100x5 110x5 110x5 last 3 sets w/straps

Push Press in kg - 50x5 70x5 70x5

1/20/06

Felt like a goof-off day

Was gonna do speed squats but didn't.....went just a tiny heavy for the crap of it...

Squat - 185x2 185x2 225x5 225x5 275x5

Leg Ext - 110x12 120x10 150x10

Back Ext w/25lb plate - 10 reps for 3 sets

BB Shrug w/1 long sec squeeze/hold at top - 135x10 205x10 245x10

Cable Rows VBar - 120x12 150x10 170x8


Threw some random exercises in there for shits'n giggles

Didn't seem too productive of a workout but hey, I was there.

1/18/06

Wide Grip Bench - 135x5 185x10 185x7

3 Board Press - 185x5 185x5 225x5 245x3 265x3 275x2 280x2 295x1 305x1

T-Bar Rows - 90x20 135x15 135x10

Straight bar Tri Pushdowns - 30x15 50x10 70x9 70x8

So I got 305 on a 3board press....but still couldn't get 300 on full rom flat bench.....perhaps I'll do 2 boards next week and see how that goes.

1-13-06

Flat Bench - 135x5 185x5 225x5 295x1 300xFAILED 135x20 x135widex15

Had to see if I could get the 300. Haven't maxed on bench for months. The 300 got stuck 5-6 inches off the chest which is a bitch since I have gotten 322.5 on 5-6 inches pin presses......damnit

Bentover Rows - 115x10 135x10 155x10

T-Bar Rows Reverse Grip- 90x20 135x11 135x11

Side Lateral Raise - 10x15 FOR ANGRY JOHNNY 15x15 15x7 and my shoulders were fried!! Thanks a bunch johnny for making me have to live up to your #'s! ;) HA one day baby

1-16-06

Deadlifts From Floor in kg - 60x5 80x5 120x5 140x3 160x1 160x2 170x1 182.5x1 PR

RDL on 3 1/4 in. box in kg - 90x5 100x5 100x5 110x5

Pull thrus - 50x10 80x10 110x8