My quest to 315 Bench Press and much more.

[deviation]

Kind of chilly out there today. Ran for alittle over 3 miles. Today is my off day from the gym. I think i'm going to miss that warm weather.

[jdrgator]

Chilly here in VA too, and rainy. Got a good work out in this morning even though I was pretty beat up from the week and tired from a lack of sleep (had to take my wife to the airport today). But I pushed myself hard and my body responded well,,,for the most part.

[deviation]

Yeah i live in VA also, richmond area. I'm going to miss the warm weather.

Well here was my workout from yesterday. It was mostly a cardio/burn calories day.
Lots of supersets and cardio.

Everything was in superset form.

9/18/2011

Bent over cable rear delt flys

1 - 10x12
2 - 15x12
3 - 15x12

Cross Body Hammer curls

1 - 40x12
2 - 45x12
3 - 50x12

Seated DB shoulder press

1 - 70x12
2 - 70x12
3 - 70x12

Standing preacher curls

1 - 75x12
2 - 95x12
3 - 95x12

Standing DB lateral raises

1 - 30x12
2 - 40x12
3 - 45x12

Ezbar reverse curls

1 - 70x12
2 - 80x12
3 - 80x12

Behind neck military presses in smith machine

1 - 90x12
2 - 140x12
3 - 140x12


DB foward raises

1 - 40x12
2 - 45x12
3 - 45x12

30 minutes on stairmaster

Today i'm going to try to fit in more supersets again, but i'll be doing back today. Back, abs and cardio. Not as many width exercises. Mostly middle, thickness and lower.

[StrangeGator]

It's probably a good thing that my entire routine is done indoors. I live in the Chicago area. The only outdoor exercise I do is incidental, long bike rides into the city for concerts or street festivals. I walk a lot year round, and very briskly. I will even pick up groceries on foot if it's only one or two bags.

I kind of miss running, but I'm very fortunate my knee is holding up as well as it is.

[deviation]

Same supplements as usual except i ran out of sour apple and been using grape SP max.

Super Set ***

Standing Lat pushdown (widebar)

1 - 35x12
2 - 55x10
3 - 70x10

Standing lat pushdown (rope)

1 - 35x12
2 - 50x10
3 - 50x10

***


Superset ***

Behind head lat pulldowns

1 - 90x10
2 - 100x10
3 - 120x10

Face pulls (rope)

1 - 55x10
2 - 75x10
3 - 80x10


***

Superset ***

BB bent over rows

1 - 135x10
2 - 185x10
3 - 225x10

Rack pulls

1 - 225x10
2 - 315x10
3 - 315x10

***

Super Set ***

V-bar Lat pulldowns

1 - 140x10
2 - 160x10
3 - 180x10

Seated low row machine

1 - 120x10
2 - 140x10
3 - 140x10

***

Super Set ***

LF Cable Low rows

1 - 160x10
2 - 180x10
3 - 200x10

Reverse Cable crossovers

1 - 15x10
2 - 20x10
3 - 20x10

***

Super Set ***

Back extension machine

1 - 200x10
2 - 220x10
3 - 220x10

Weighted Hyper extensions

1 - 45x10
2 - 45x10
3 - 45x10 - burnset with no weight

***

Raised deadlifts Stiffleg - Standing on top of a 6 inch box to get a longer stretch

1 - 135x10
2 - 185x10
3 - 185x10

2 mile run on treadmill @ 7.5 min per mile, took alittle over 15 minutes

I didn't plan on doing that last deadlift exercise but saw a buddy doing them. He was doing legs so i figured i'd join him in that deadlift exercise. It's great for the hamstrings but also a great lower back exercise. Just like normal SL deadlifts but you go down further.

Had a great burn going in the lats and lower back. It was great. I also did hammer strength pullovers i forgot to post that in there. It really stretches out the lats if you squeeze them on the pull.

[deviation]

Hamstrings sure were tight today, even with all the stretching i did yesterday and today they were sore and very tight during this workout.

I didn't do alot of weight today, i didn't want to force too much on my hamstrings. I'm still sure i'll be sore tomorrow though.

In my right shoulder, the front delt has a sharp pain every now and then. It just started it when i woke up this morning. Not sure if it's from the deadlifts i did or from raking leaves. Hopefully it doesn't bother me too much tomorrow when i do chest and triceps.

Front Squat BB

1 - 135x10
2 - 185x10
3 - 185x10

Back Squat BB

1 - 225x10
2 - 225x10
3 - 225x10

Leg Press

1 - 360x10
2 - 540x10
3 - 540x10

Standing 1 leg lunge (back leg on bench) * I think i actually superset these with front squats if i remember correctly, forgot to write that down. *

3 sets of 20

Super Set ***

Leg extensions

1 - 100x10
2 - 180x10
3 - 200x10

Lying leg curls

1 - 80x10
2 - 130x10
3 - 130x10

***

Smith machine stationary lunges

1 - 90x10
2 - 90x10
3 - 90x10

Seated calf raises

1 - 135x10
2 - 180x10
3 - 180x10

20 minutes on stairmaster

[Dreamliner]

Keep us posted on the shoulder. Leaf and I can both tell you it's not something to mess around with.

[deviation]

Originally Posted by Dreamliner

Keep us posted on the shoulder. Leaf and I can both tell you it's not something to mess around with.

I'm thinking it's just soreness because it's not as bad today. It only seems to trigger on certain movements. But yeah, i can move it all around right now and not feel any pain.

I'll report back after my chest workout tonight. Thanks for the concern.

[LeafUF]

If it starts hurting to sleep on it or rest it comfortably while driving or sitting see a doc.

[deviation]

Originally Posted by LeafUF

If it starts hurting to sleep on it or rest it comfortably while driving or sitting see a doc.

Yeah, it's nothing like that.

So far today, the only time i really felt the pain was when i did a behind the back arm stretch, bar dips or tricep exercises. So in that case i really didn't do any tricep exercises other than working them on chest exercises.

When doing chest presses with DBs and ect. i did not feel the pain. Hopefully it's just a soreness and nothing serious. But it does seem like it's improving.

[LeafUF]

Yeah, most likely just some tweak and nothing to be too concerned about. I would still be mindful of it and not push it. I had a tear in my labrum for almost a year before I did anything about it. Somewhat oddly it never really bothered me in the gym. But it got to a point where I literally could not sit at my desk and use the mouse without being in pain. Fine now but its not something you want to mess around with. Shoulders and knees are the most operated on.

[deviation]

I didn't try to go real heavy today because i didn't want to make my shoulder worse but here is what i did.

Flat bench DB chest press

1 - 65x10
2 - 100x10
3 - 100x10

Incline DB Chest Press

1 - 70x10
2 - 85x10
3 - 90x9

Seated chest cable flys

1 - 80x10
2 - 90x10
3 - 90x10 - 3 dropsets

Plate loaded incline press cybex

1 - 270x10
2 - 290x10
3 - 290x10

Incline DB chest flys

1 - 45x10
2 - 55x10
3 - 55x10

Upper cable crossovers

1 - 20x10
2 - 25x10
3 - 25x10

12 sets of lower abs and obliques. Mostly hanging for lower abs and cable oblique twists and machine torso twists for obliques.

25 minutes on stairmaster - 300+ cals burned.

[deviation]

Originally Posted by LeafUF

Yeah, most likely just some tweak and nothing to be too concerned about. I would still be mindful of it and not push it. I had a tear in my labrum for almost a year before I did anything about it. Somewhat oddly it never really bothered me in the gym. But it got to a point where I literally could not sit at my desk and use the mouse without being in pain. Fine now but its not something you want to mess around with. Shoulders and knees are the most operated on.

Thanks for that information, i'll be sure to monitor it. Yeah moving it around, i dont' feel any pain. I usually just feel it when i do some arm stretches or like i said when i tried to do some tricep work, mainly dips. So i didn't try to do anymore.

So in that case, tomorrow i'm just going to make it a mostly cardio day. Probably just cardio and abs.

If i had to guess, i tweaked it raking leaves. I was trying to hurry and get it done quickly and i was moving some big piles.

Again thanks for the feedback.

[deviation]

These past 2 days i've been taking it easy. Mostly trying to stay away from shoulders and triceps, getting my shoulder to 100%. So i've been doing calves, abs and cardio mostly.

But today i woke up and did my stretches to see if the pain was still there and it's gone. I was going to use today as my day off from the gym but since i'm feeling good i think i'll go hit up chest, tris and abs today.

Usually if i do the stretch where you raise your arm up and try to scratch the middle of your back then push your elbow down slightly to stretch your shoulder i could feel some pain in my front delt. But now i don't feel any pain which is awesome.
Or sometimes if i would lay in bed and raise my arm behind my head i would feel some pain there as well but now i don't. So hopefully it's gone now. Going to go test it out.

Have a great day guys. Time to blow up the upper chest.

[LeafUF]

Good to hear on the shoulder. Hitting up chest today also.

[deviation]

Flat Bench Press BB

1 - 135x10
2 - 225x8
3 - 225x8

Seated cable flys upper chest

1 - 40x10, 50x10, 60x10
2 - 50x10, 60x10, 70x10
3 - 60x10, 70x10, 80x10

Roc-it seated chest press

1 - 180x10 - 10 pushups
2 - 230x10 - 10 pushups
3 - 270x10 - 10 pushups

Hammer Strength seated iso lateral chest press superset with HS decline press

1 - 180x10 - 180x10
2 - 180x10 - 180x10
3 - 180x10 - 180x10

Smith machine low incline chest press superset with elevated reverse grip pushups
(i get inside a bb rack, put my feet up on the back support bar and my hands on a barbell)

1 - 180x10 - 10 pushups
2 - 180x10 - 10 pushups
3 - 180x10 - 10 pushups

6 sets of upper and lower cable crossovers with 3 sets of pec dec machine or chest flys if you want to call it that.

Over head rope tricep extensions

1 - 60x10
2 - 70x10
3 - 70x10

DB kickbacks

1 - 30x10
2 - 35x10
3 - 35x10

Bar dips

1 - 15
2 - 15
3 - 15

9 sets of ab work. Most on the floor but worked lower from hanging. Hanging windmills.
Also did 3 sets of floor wipes, with 135 lbs on bb. Great exercise for obliques and lower abs.

15 minutes on stair master.

Supplements same as usual. I'm feeling good and felt good during the workout. I think the only time i felt alittle discomfort was in my warmup. I was doing weighted arm circles, but it didn't hurt much. Other than that, i didn't feel any pain.

[deviation]

Forgot to post my workout from yesterday so here it is.
I was planning on doing legs today but since i'll be working outside the rest of the week i figured i'll save my legs for the weekend.

Planned on doing more cardio than just 1 mile, i'll be sure to make up for it tonight.

9/26/11 - superset day, i'll put lines to divide my supersets


------------------
BB curls

1 - 135x10 - dropset 2 times
2 - 115x10
3 - 115x10

Seated BB military press

1 - 135x10
2 - 135x10
3 - 135x10

---------------

Bent over cable delt flys

1 - 10x10 - burnset 25 reps with bands same exercise
2 - 15x10 - burnset 25 reps with bands same exercise
3 - 15x10 - burnset 25 reps with bands same exercise

Preacher pad curls with ezbar wide grip

1 - 100x10
2 - 100x10
3 - 100x10


---------------------------------------

Seated DB overhead shoulder press - neutral grip

1 - 70x10
2 - 70x10
3 - 70x10

Alternating DB hammer curls - slow controlled movements focusing on negatives

1 - 50x10
2 - 45x10
3 - 45x10

----------------------------------------------

Reverse grip curls

1 - 70x10
2 - 70x10
3 - 70x10

Standing bb front raise

1 - 70x10
2 - 60x10
3 - 60x10

-----------------------------

DB alternating cross body hammer curls

1 - 55x10
2 - 50x10
3 - 50x10

Standing DB shoulder lateral raises

1 - 50x8 - dropset
2 - 35x10
3 - 35x10


--------------------------

9 sets of lower ab work, mostly hanging leg lifts and resisted knee raises

1 mile treadmill.

[deviation]

Had planned on doing legs today but going to move that day to friday which is what i had planned on doing chest & tris that day. So i'll move that day for today with back & calves tomorrow.

I really should give my chest a longer break than just 2 days but i can't help my self, i just love this day so much.

[deviation]

Gave it some more thought and going to let the chest rest 1 more day. SO i went with back, up abs and obliques today.

Super Set ***

Standing Lat pushdown (widebar)

1 - 35x12
2 - 55x10
3 - 70x10

Standing lat pushdown (rope)

1 - 35x12
2 - 50x10
3 - 50x10

***

Behind head lat pulldowns

1 - 90x10
2 - 100x10
3 - 120x10

t-bar rows w/ v-grip

1 - 180x10
2 - 180x10
3 - 180x10 - dropset

v-bar lat pulldowns

1 - 160x10
2 - 180x10
3 - 200x10

Hammer strength high rows

1 - 180x10
2 - 220x10
3 - 220x10

Seated alternating low rows

1 - 160x10
2 - 170x10
3 - 170x10

Reverse cable flys (downward angle)

1 - 15x10
2 - 20x10
3 - 20x10

LF cable low rows /w v-grip

1 - 160x10
2 - 180x10
3 - 200x10

Elevated straight leg deadlifts

1 - 135x10
2 - 185x10
3 - 185x10

Resisted back extensions

1 - 180x10
2 - 200x10
3 - 200x10

Supermans with hold of 10 seconds - 4 sets

12 sets of obliques and upper abs

15 minutes on stair master

[LeafUF]

Please tell me you are sore from all that today.