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Post by Boris on May 25, 2018 13:36:50 GMT -5
Pull-ups are actually easier for me and I generally think a supinated grip is better for shoulder health (if you have the mobility), but it's just not working out anymore. I'd let to get back to it, but I'm done with it at least for the foreseeable future.
Monday, 5.21.18 SQ: bar x 20, OHSQ: bar x 10 x 2, SQ: 135 x 20 (2slow, 2fast x 5), 225 x 6 x 2 Elbows Out DB Tricep Extensions: 30lbers x 15, 40lbers x 10, 50lbers x 6
Felt okay but tired and a little creaky all around today. Squats felt strong, but off so I did them very deliberately pausing in the hole.
Tuesday, 5.22.18 Yard work. "Ruck" w. IM bag in duffel bag
Thursday, 5.24.18 45degree Hyperextensions: 20 x 4 YAT Pulls w. micro-band: 20/20/20 x 4
133/146
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Post by Boris on May 28, 2018 8:58:56 GMT -5
Friday, 5.25.18 Manta Ray SQ: bar x 20, 135 x 20 x 2 OADL w. 2" v-bar: 70lb x 10/10, 115 x 5/5, 160 x 3/3 x 2, 170 x 2/2
Saturday, 5.26.18 SQ: bar x 20, 135 x 24 (2-4-6-2-4-6 by 25sec), 135 x 20 (2-4-6-8 by 25sec), 135 x 24 (12-2-10 by 25sec) Standing Arnold Press: 20s x 10, 30s x 10, 40s x 10 x 2 Sauna
Sunday, May 27, 2018 SQ: bar x 20, 135 x 38 (2-4-6-8-2-4-6-2-4-2 by 25sec) OADB Row: 50 x 10/10, 60 x 10/10, 70 x 10/10, 80 x 10/10 GG (alt. w. BG): 115 x 40 x 2ea. Sauna
136/149
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Post by Boris on May 31, 2018 21:59:26 GMT -5
Monday, 5.28.18 OADL w. 2" v-bar: 70lb x 10/10 x 2, 115 x 5/5 x 2, 160 x 3/3 x 2 Twist Yo' Wrist work
Tuesday, 5.29.18 Push-Ups: 20 x 5
Wednesday, 5.30.18 Manta Ray SQ: bar x 20, 135lb x 12 (2-4-6 by 25sec), x12 (6-4-2), x25 (10-1-2-3-4-5), x13 (30sec), x12 (30sec), x10 (30sec), x10 (30sec)
Thursday, May 31, 2018 SQ: bar x 20, 135 x 33 (2-4-6-1-2-3-4-5-6 by 25sec), 135 x 15 (13-2 by 25sec), 185 x 10 (25sec) Standing DB Arnold Press: 30s x 10, 40s x 10, 45s x 8 x 2 BG: 115 x 40, GG: 115 x 40 Sauna
140/153
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Post by peterako on Jun 1, 2018 7:34:14 GMT -5
I'm going to try these 'Arnold Presses'
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Post by Boris on Jun 10, 2018 13:25:12 GMT -5
It's a good exercise, Pete!
Friday, June 1, 2018 YAT Pulls w. microband: 30/30/30 x 3
Saturday, June 2, 2018 45 degree hyperextensions: 20reps x 2 Hammer GHR: 12 x 2 SQ: bar x 20, 135 x 15, 135 x 20 BG: 115 x 40 GG: 115 x 40 BP (supinated grip): bar x 20, 135 x 10 x 2 Standing Arnold Press: 30s x 10, 40s x 10 x 2
Sunday, June 3, 2018 45 degree Hyperextensions: 20 x 3 Twist Yo' Wrist
Monday, June 4, 2018 SQ: bar x 20, 135 x 24 (2-4-6-2-4-6 by 25sec), 135 x 23 (11-2-8-2 by 25sec) GG: 115 x 40 x 2, (alt. w.) BG: 115 x 40 x 2 Standing Arnold Press: 30s x 10 x 2, 40s x 10 OADB Row: 40lb x 15/15, 60lb x 12/12, 80 x 10/10, 60 x 12/12 x 2 Sauna
Tuesday, June 5, 2018 SQ: bar x 20, 135 x 30 BP (supinated grip): bar x 20, 135 x 10 x 3 Sauna
Wednesday, June 6, 2018 45 Degree Hyperextensions: 20 x 4 (alt. w.) Pull-Ups: 5 x 4sets
Elbows felt pretty good on the last 2 sets of pull-ups, but didn't push it.
Thursday, June 7, 2018 SQ: bar x 20, 135 x 35 (4 mins, 9-8-8-10 by minute) BP (supinated grip): bar x 20, 135 x 10 x 2 Arnold Press: 30s x 10, 40s x 10, 50s x 6 Sauna
Saturday, June 9, 2018 SQ: bar x 20, 135lb x 19 (10-9 by minute), 135 x 23 (1:00) BP (supinated grip): bar x 20, 135 x 10 x 3 Sauna
Sunday, June 10, 2018 BG: 115 x 50 GG: 115 x 50 SQ: bar x 20, 135 x 25 (3-4-5-6-7 by 30sec), 135 x 16 (30sec), 135 x 15 (30sec) BG: 115 x 50 GG: 115 x 50 Sauna
149/163
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Post by Boris on Jun 13, 2018 19:12:50 GMT -5
Tuesday, June 12, 2018 Twist Yo' Wrist work.
Drove a thousand miles yesterday and today. Pretty worn out.
Wednesday, June 13, 2018 45 degree Hyperextensions: 20 x 4 (superset w.) Pull-Ups: 4, 4, 6, 6 (superset w.) Tricep Ext. w. mini-band: x20 x 4
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Post by peterako on Jun 17, 2018 11:12:57 GMT -5
1000 miles in 2 days!! That'll make you 'pretty worn out' alright....
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Post by Boris on Jun 17, 2018 22:09:17 GMT -5
Yeah, it was a lot for me. When I was younger it wouldn't have been a big deal.
Thursday, June 14, 2018 SQ: bar x 20, 135 x 31 (3:30, 3-3-3-4-5-6-7 by 30sec), 135 x 18 (12-3-3 by 30sec), x20 (14-3-3 by 30sec), x21 (12-3-3-3 by 30sec) Arnold Press: 30s x 10, 40s x 10 x 2sets Sauna
Friday, June 17, 2018 YAT Pulls w. microbands: 25/25/25 x 4
Sunday, June 17, 2018 OADL w. 2" v-bar: 70lb x 10/10 x 2, 115 x 5/5 x 2, 115 x 10/10 x 3 Beam Bar DL: bar x 10, 90lb x 10 x 2
Friday and Saturday was another 1000 miles of driving.
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Post by Boris on Jun 21, 2018 6:51:44 GMT -5
Tuesday, June 19, 2018 45 Degree Hyperextensions: 20 x 5 (alt. w.) YAT Pulls w. micro-bands: 30/30/30 x 5
Wednesday, June 20, 2018 SQ: bar x 20, 135 x 35 (3-4-5-6-7-1-2-3-4 by 30sec), 135 x 19 (3-12-4 by 30sec) Arnold Press: 30s x 10 x 2sets, 45s x 8, 45s x 6, 30s x 12 Sauna
Squats felt good but interrupted by a student who saw me at the gym. I thought maybe I was getting my son's mono, but unlikely as I've already had mono twice in my life. Probably just drained from the day and yard work.
156/173
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Post by Boris on Jun 25, 2018 19:34:36 GMT -5
Thursday, June 21, 2018 Push-Ups: 25, 25, 25, 25
Friday, June 22, 2018 45 Degree Hyperextensions: 15, 15 Hammer GHR: 15, 15 BG: 115 x 40 GG: 115 x 40 OADB Rows: 40lb x 10/10, 50 x 10/10, 60 x 10/10, 70 x 10/10, 80 x 10/10 x 2 Arnold Press: 30s x 10, 40s x 10 x 2 Sauna
Monday, June 25, 2018 Beam Bar DL: 90lb x 3, 10 x 4sets OADL w. 2" v-bar: 70lb x 15/15, 115 x 10/10 x 3sets
Humidity or what I don't know, but grip stuff was pretty rough today.
159/178
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Post by Boris on Jul 10, 2018 13:11:35 GMT -5
Tuesday, June 26, 2018 SQ: bar x 20, 135 x 20 (2-4-6-8 by 30sec), 135 x 30 (10-8-6-4-2 by 30sec), 135 x 16 (30sec), 135 x 14 (30sec) Arnold Press: 30s x 15, 40s x 10, 55s x 5 Sauna
Thursday, June 28, 2018 OADL w. 2" V-bar: 70lb x 10/10, 115 x 10/10 x 2 Beam Bar DL: bar x 10, 90lb x 10 x 2 OA DL pinch grip work, twist yo' wrist work.
Tuesday, July 3, 2018 SQ: bar x 20, 135 x 21, 20, 20, 185 x 12 Arnold Press: 30s x 15 x 3sets
Wednesday, July 4, 2018 Manta-Ray SQ: bar x 20, 135 x 40 (6:00, 4-3-3 x 4 by 30 seconds) Hammer GHR: 10 x 3sets BP (supinated grip): bar x 20, 135 x 10 x 3sets Bent-Over Laterals: 10s x 20, 15s x 15, 20s x 10 x 2sets Still not feeling 100% from yesterday's migraine but felt a little work would help (and it did).
163/187
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Post by Boris on Jul 10, 2018 13:14:33 GMT -5
Friday, July 6, 2018 Axle DL: 135 x 12 x 6sets (pronated, supinated, snatch, supinated, snatch, supinated)
Saturday, July 7, 2018 YAT Pulls w. micro-band: 30/30/30 x 3
Sunday, July 8, 2018 Manta-Ray SQ: bar x 20, 135 x 46 in 7:30 (1-2-3-4-5-6-1-2-3-4-5-1-2-3-4 by 30 sec) Hammer GHR: 10 x 3sets BG: 115 x 50 GG: 115 x 50 Sauna
Monday, July 9, 2018 Sled dragging and Prowler Pushing.
Put in some time w. my sled and new 'prowler'. Pushing the prowler on the grass is terrible and will tear up the lawn if I do it long term, soooo I guess I'll have to look for a solid parking lot somewhere...
167/192
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Post by Boris on Jul 15, 2018 7:07:13 GMT -5
Tuesday, July 10, 2018 45 Degree Hyperextensions: 15 Manta-Ray SQ: bar x 20, 135 x 30 (5:00), 135 x 18 (2-7-2-7 by 15sec)
Gave blood today.
Wednesday, July 12, 2018 BP (supinated grip): bar x 20, 135 x 10 x 3, 135 x 8 Arnold Press: 30s x 10, 40s x 10, 35s x 10, 30s x 10 x 2 Sauna
[/b]Thursday, July 12, 2018[/b] 45 Degree Hyperextensions: 20 x 5sets
had CPR refresher course tonight
Friday, July 13, 2018 OADB Row w. 2" handle DBs: 50lb x 10/10, 12/12, 70lb x 10/10, 12/12, 10/10 x 3
Saturday, July 14, 2018 SQ: bar x 20, 135 x 16 (2-2-2-3-3-3 by 30sec), 135 x 20 (3-7-3-4-3 by 30sec), 135 x 17 (11-2-2-2 by :30sec),135 x 16 (10-2-2-2 by :30 sec) x 2
Garage was super humid. Felt okay but lower back a little tweaky.
172/195 = I was off on my counts somewhere... I'm not 100% sure that I've done 172, but we'll leave it for now. Probably recount at some point.
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Post by Boris on Jul 18, 2018 11:58:43 GMT -5
Sunday, July 15, 2018 Arnold Press: 20s x 12, 30s x 10, 40s x 10, 50s x 8, 40s x 10 Bent-Over Laterals: 10s x 10, 15s x 10, 20s x 10, 25s x 10 GG: 115 x 40 BG: 115 x 40, Sauna
Tuesday, July 17, 2018 OA Pinch Grip DL Sledgehammer finger walk Twist Yo' Wrist
174/198
Lower back was a mess on Monday and today.
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Post by Boris on Jul 18, 2018 22:33:08 GMT -5
Wednesday, July 18, 2018 Manta-Ray SQ: bar x 20, 135 x 12 (3-4-5 by 30sec), 135 x 21 (6-7-8 by 30sec), 135 x 20 (2:30 1-2-3-4-1-2-3-1-2-1 by 15sec)
Lower back is better today, but it was still rough. I started creatine a week ago and I think the added 5lb is not helping my cause.
175/199
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