I usually start a log then lose interest. Not gonna happen this time.

Cycle 2 Week 1

Sat Nov 21 2009
Hampster Wheel - 10 mins
Squats x5 based off 210 (sucks, I know...I'm working on it)
2x10@45 1x5@95 1x5@120 1x5@140 1x5@160 1x7@180 5x10@105
GM's 2x5@105
Mobility, foam, ball, and pvc rolling, abs

An assortment of chronic pain and injuries, all through stupidity, has me starting low and slow. Just a note, I like front squats as well.

Sun Nov 22 2009 (Standing Mil. and Hammerstrength Rows)x5
Hampster Wheel - 10 mins
Mil. Row
Ws 65% 117 Ws 65% 120 5
ws 75% 135 ws 75% 139 5
Ws 85% 153(6) Ws 85% 157 5(7)
Ws 50% 99 (5x10)
Chins - Various grips 5x4
Pin Press (for tris) x5 135, 185, 190
Shoulder raises (all three) 3x7@15
EZ Curl x5 70, 90

Stretching, abs, all types of rolling.

Tues Nov 24 2009 (Trap Bar Deads...the only kind I do...see above note)x5
Hampster wheel 10 mins

Trap Bar Deads
Ws 65% 192 5
ws 75% 221 5
Ws 85% 251 10

shrugs, bentover shrugs and rdl with trap bar 2x10@150

Abs, low back, stretching and mobility and rolling. Just a interesting little side note. I just started rolling with the ball and pvc and I seem to notice a little of the same things people notice when they first start getting massages. I seem to be groggy, a little nauseous, and crapping a bit more than normal.

Wise training this is. Strong you will become. (couldn't help myself with Yoda avatar) Welcome and have a great holiday.

Ruglayer- welcome!!

Rug, welcome,training looks solid.

Welcome to the doghouse. Lift hard,

Jack

No one on this forum has injuries! Your in the wrong, er right place!

Happy Turkey Day!!!!! mmmmmmmmmmmm tuuurrrrrkeyyyyyyy

No hampster wheel today.
Lots of dislocates (luv them) and windmills to loosen up chest and shoulders. Some warmups with the bar as well.

Incline Bench and Hammerstrength pulldowns x5
bench
Ws 65% 137
ws 75% 158
Ws 85% 179(15 reps)
5x10@135

pulldowns
Ws 65% 137
ws 75% 158
Ws 85% 179 (8 reps)

Dumbell Rows 3x12@55
Close Grip Bench (for tris) 10@135, 10@160, 7@190 (hit the damn uprights!)
Dumbell Curls 30x7, 35x7, 40x7

Let's see..over-ate on Thurs..big surprise...forgot to take my digestive aids before dinner...when home and passed out. Friday, hardly ate and spent all day moving around 3 bedrooms...talk about GPP...and irritating my back again. Fortunately, my gravity chair and foam roller alleviated most of the pain. Attempting to stave off a cold as well. Just had to rant. Holiday season is upon us. From my family to yours, all the best.

BTW, does anyone else like hammerstrength machines? Kinda nice for a changeup

Squat Day...I was tired, bored, hungry, and just plain under the weather today and didn't feel like lifting. Did it anyways and once I got going, felt awfully strong, for me, today.

Hampster Wheel - 10 mins
Some dislocates and deep knee bends to warm up

Squat
Warm ups sets of 5 to 135
Ws 70% 150 3
Ws 80% 170 3
ws 90% 190 10 (moving like a piston)

Box Squat (15in Box)5x10@115
GM's 3x5@115

Interestingly enough, after lots of pain in my low back yesturday...none day. Thank god for foam rolling and IcyHot

Rug, way to fight through the desire not to lift. Looks like you had a good session.

Sorry I'm late. Welcome aboard! Looks like you've got a good plan and are hard at it. Looking forward to tracking your progress.

Welcome!

Welcome to this part of the site. Looks like you've a member for a while.

Well, the only thing that sucks about lifting in my basement is no overhead room so I had to 'settle' for seated militaries today. Didn't feel like joining the sheeple at the gym.

Warmups
Dislocates, windmills, and and a little actual work today :)

Seated Military and Barbell Row
warmups - sets of 5 to 115

Mil Row
Ws 70% 125 3 Ws 70% 130 3
Ws 80% 144 3 Ws 80% 150 3
ws 90% 166 7 ws 90% 170 7

Seated Mil 5x10@100
Chins 5x4 various grips
Pins Presses 145x5, 185x5, 200x5
EZ Curls 2x7@85

And just ate another turkey dinner. I love the holiday season.

2 days getting over a damn cold, including 3hrs at the walk-in clinic to see the doctor. As a typical male, I hate docs and don't have a regular one yet. Better now. Sinuses have cleared enough to deadlift today. Yay!!!!

Warm up
10 min on hampster wheel, dislocates and deadlifts with bar only
Sets of 5 to 185. All reps done as stop, reset, go

TB Dead
Ws 70% 210 3
Ws 80% 240 3
ws 90% 270 10

3x10@155 (shrugs, bentover shrugs and rdl with trap bar)
Back raises and roman chair situps

I still won't BBB with deads and won't do touch and go. I find resetting actually works better for me.

Good pulling, ruglayer. I don't touch-and-go on the money set either, I treat each rep like a single with a second or 3 rest in between.

Bench Day

Hampster Wheel - 10 min, dislocates and windmills

Incline Bench
sets of 5 to 135

Bench
Ws 70% 150x3
Ws 80% 170x3
ws 90% 190x15

5x10@135

DB Rows 4x12@55
Weighted chins 4x2 BW+20
CGBP 135x10, 160x10, 190x10

A little winded today. May be from being sick. Still felt strong on the bench, weak on the chins.

Sat, Dec 5, 2009

Hampster Wheel - 10 mins
Some dislocates and deep knee bends to warm up

Squat 5x3x1
Warm ups sets of 5 to 135

Ws 75% 160 5
Ws 85% 180 3
ws 95% 200 7 ( Felt a little off compared to last Sunday. However, till the 'prescribed' reps can't be met, it's really nothing to worry about at this point....I hope :) )

Box Squat (15in Box)5x10@125
GM's 3x5@125

Right front hip flexor is STILL giving me trouble, right where it attaches into my hip. I sometimes detest being old. Ah well.

Nice work Rug, and you are spot on make the reps and keep moving forward!