ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Sept 11, 2006 21:25:23 GMT -5
Sept 11
DE Bench
Bench 155lbs 9x3
Incline 155lbsx20 155lbsx12
Tricep Pushdown 110lbs 3x10
French Press 65lbs 3x10
Upright Rows 95lbs 3x10
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Sept 12, 2006 19:10:34 GMT -5
September 12
Hammer Curls 30lbs 3x10
Military Press 95lbs 3x10
Decline Abs 3x15
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Sept 18, 2006 17:02:41 GMT -5
September 15
Upper
Bench barx20 135lbsx10 205lbsx5 205lbsx5 205lbsx5 205lbsx5 205lbsx5
BO Rows 145lbsx5 165lbsx5 185lbsx5 195lbsx5
Iso Lateral Std Rows 140lbsx15 190lbsx10 190lbsx10
Tate Press 45lbs 3x10
Abs 3x15
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Sept 18, 2006 17:03:41 GMT -5
September 18
DE Upper
Standing Lat Pulls (V-grip) 170lbsx12 190lbs 2x10
Bench (3cg, 3mg, 3wg) 170lbs 9x3
Incline Bench 165lbsx15 165lbsx11
4 Board (cg) 225lbs 3x5
Tricep Pushdowns (rope) 120lbs 3x10
the following was supersetted:
Upright Rows 105lbs 3x10
Hammer Curls 35lbs 3x8
Standing Abs 120lbs 3x15
Speed was a little better today. had to cut boards short because of my good ole friend Mr Sore Left Shoulder. Forearms really feeling it right now.... Couple more weeks and I plan to start setting some new PRs.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Sept 19, 2006 18:32:50 GMT -5
September 19
Assistance
DB Front Raises 20lbs 3x8
SUPERSETTED WITH
Side Raises 20lbs 3x8
CSRs 90lbs 3x8
Abs 3x15
Was trying to do some rehab for my shoulder and tried some DB flies but that wasnt happening. Shoulder didnt bother me on side raises and definitely felt the pull on front raises.... idk
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Sept 25, 2006 19:37:54 GMT -5
September 22
Upper Day
Bench barx15 135lbsx10 215lbsx5 215lbsx5 215lbsx5 215lbsx4 215lbsx4
DB Press 70lbsx20 70lbsx16
Tate Press 45lbs 3x10
My shoulder was really bothering me on the bench. I tried a different grip each set . The last 2 sets I did with a super wide grip and they did not bother it much. It didnt affect the DB Presses at all.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Sept 25, 2006 19:38:26 GMT -5
September 25
DE Upper
Bench barx30 135lbsx3 185lbs 6x3 (2cg, 2mg, 2wg)
Incline 165lbsx19 165lbsx14
4 Board (cg) 225lbs 2x5 shoulder started really acting up so I called it stops
Tricep Pushdown 130lbs 3x10
Standing Lat Pulls (vgrip) 190lbs 3x10
Hammer Curls 35lbs 3x10
Standing Abs 130lbs 3x15
Shoulder still bothering me. Close grip DE bench was pretty fast but the wider I gt, the slower it was.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 15, 2006 20:59:40 GMT -5
October 15
DE Upper
Bench (+1 chain) 160lbs 10x3 (4cg, 3mg, 3wg)
DB Floor Press 80lbsx10 80lbsx8
Rolling DB Ext. 35lbs 3x12
Tate Press 45lbs 2x10
Face Pulls 110lbsx10 120lbsx10
Hammer Curls 40lbs 2x10
The most explosion I have had since Ive been kinda back in the gym on the bench. Not really sure what was up with the DB floor presses. They felt super heavy. I think I have a huge knot forming on my elbow from rolling them up by myself. lol. Really trying to get into the gym to do some light squats tomorrow. Been afraid with my groin but hope to be able to test it out and get back going on a WSB routine.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 16, 2006 21:00:12 GMT -5
October 16
screwing around Lower Day
Crunches 4x25
Lat Pulldowns (palms facing, cg) 210lbs 3x12
BOGMs bar 3x10
Squat 135lbs 3x10
1 Leg ext. 50lbs 3x10
Just wanted to get in some super light squatting today to test my groin. Hurt a little the first set but felt better as I went along. Still tender though. Just gotta get the fear of reinjuring it out of my head
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Post by Boris on Oct 16, 2006 22:49:04 GMT -5
Good to see you back! Hope things get back to normal quickly for you.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 18, 2006 18:13:05 GMT -5
thanks boris. it is tough getting back in the game
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 18, 2006 19:58:01 GMT -5
October 18
Bench Day
Lat Pulldowns (c-grip) 210lbs 3x10
Bench barx30 135lbsx10 185lbsx3 225lbsx3 235lbsx3 255lbsx3
Pause Bench 205lbsx3
CSRs 90lbs 3x10
DB Rows 70lbs 3x10
Rope Tri. Pushdowns 10lbs 3x12
Abs Declines 3x15
Went in wanting to get a little heavier triples up with a 255x3 and accomplished that. Maybe could have did a little more for another triple but didnt exactly feel comfortable with the only guy in the gym available to spot me. Shoulder starting acting up a little. Felt really explosive though.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 22, 2006 16:54:31 GMT -5
DE Bench
Face Pulls 120lbs 3x12
Bench (+2 chains) 160lbs 10x3 (4cg, 3mg, 3wg)
DB Floor Press 80lbsx10 80lbsx8
Rolling DB ext 40lbs 3x10
Tate Press 50lbs 2x10
BB Shrugs 185lbs 3x12
Hammer Curls 40lbsx10
Crunches 3x25
Speed got better as I got wider. Workout time= 40 minutes
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 23, 2006 21:16:21 GMT -5
October 23
Lower Day
Lat Pulldowns (cg, palms facing) 220lbs 3x10
BOGMs bar 3x10
Oly ATG Squats 165lbs 3x10
RDLs 185lbs 3x5
Standing Abs 130lbs 3x10
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 25, 2006 20:06:05 GMT -5
October 25
Bench Day
Lat Pulldowns (c-grip) 220lbs 3x10
Bench barx30 135lbsx10 185lbsx3 205lbsx3 225lbsx3 260lbsx3
Pause Bench 215lbsx3
CSRs 90lbs 3x12
DB Rows 75lbs 2x10
Done. Explosion is definitely coming back. Strength is quite there yet but is close to where I was in July. Shoulder is still bothering me some but managed tonight. Surprisingly not sore from Monday night.
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