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Post by Trea on Sept 27, 2006 9:39:34 GMT -5
Thanks Badrock
9-27 Wed
I think I screwed up, I went into the gym with a bit of road rage this morning droped down on bench with 135 for warmups and started throwing that up with speed felt a little something in my shoulder after the first w/u but continued on.
flat bench 135x10
decline 135x10 225x5 275x1 295x3x3 little trouble with the 1st and 2nd set but I got it, third set was easier my mind was clear I had better focus on that set, shoulder seemed ok
Db bench elbows out 100x7PR 100x9PR Shoulder started getting a little worse
Incline db flies 25x2x10
Instead of Mil press I did Hammer Strength ISO shoulder press since the shoulder was bothering me went light on it. did rotator work with a 5lb plate inbetween sets.
90x8 140x8 180x8
Band pull aparts #3 x20 I didn't do the 2nd set, shoulder was poping and cracking when I stretched it out or rotated it. Its presently sore. Never had shoulder problems before
BB shrugs 135x25 feeling it in the shoulder 185x5 forget it giveing the shoulder a break and quitting
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Post by Breaker on Sept 27, 2006 17:10:55 GMT -5
Trea got to listen to your body bro! I am guilty of it to just kick it down a notch and let that shoulder heal.
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Post by Trea on Sept 29, 2006 10:00:55 GMT -5
Shouder seems to be fine I was making all kinds of noise wed but nothing yesterday or today. Yea I have a hard time backing off when I need to.
9-29 Friday weight 255 same as last week
Maxed out today.... sorta still stuck at the same weight
sumo deads 135x10 225x5 315x1 405x1 smoked it 455x0, 3" 455x0, 6" added belt here 435x shitty form + a twist + a hitch, maybe you could call it 1, I'd give it 3 red lights for the form and hitch, just nasty but I locked it out.
1st mistake not enough rest this week I was falling out tuesday and wednesday afternoon around 6pm but didn't get to bed till hours later
2nd mistake John told me to use straps for a while since I have a problem curling with alt grip, I didn't. I wanted this to be all me, coming up on the last attemp evidently I curled the bar some cause I started twisting, hitched it and locked it out
I went in with a plan to pull at minimal 480 and wanting 500.Plan was to start with 405 jump to 455 I might have gotten it if I would have remembered to add the belt, jump to 480 and make an attempt at 500 well that plan went to shit.
The 435 I started out good got about 6" up ass went up and left me to pull the rest of it with all back
Excuses excuses now time to quit bitching, get over it and move on. I took it easy for the remander of the workout.
GHR variations 3x8
45 hyper #4band + #2 band x20
seated rows 160x2x8
face pulls 140x2x8
cybex ab machine 150x20 160x20
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Post by badrock on Sept 29, 2006 19:39:26 GMT -5
good work bro
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Post by Trea on Sept 30, 2006 18:48:07 GMT -5
Thanks man
9-30 Saturday
Sled pull 100# in the dirt 55 yd each pass
4 forward 4 backward
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Post by Marty Queen on Oct 1, 2006 11:28:30 GMT -5
Strong work Trea. Don't think of it as bitching -- you're analyzing what you did wrong, and that's always a good thing man!
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Post by Trea on Oct 2, 2006 13:52:27 GMT -5
Thanks Marty
10-2 Monday
Running late getting to the gym had to cut it short 5minute warm up tread mill stretches
Squat 245x3x3
box squats 225x2x5
GHR variations 3x8
Rev leg extension 2x40 each leg
Back attack 200x2x20
Abductor 160x2x25
adductor 200+2#2bands doubled x25
seated calf raise 230x10+5+1.
donkey calf raise 270x20
Thats it! I'll catch abs tomorrow and do some plate pitches tonight.
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Post by Breaker on Oct 3, 2006 19:54:53 GMT -5
Still nice for a short workout Trea!
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Post by Trea on Oct 4, 2006 12:19:44 GMT -5
Thanks
10-3 Tuesday Am
45 minutes treadmill
icarian ab machine 225x20 245x2x20
Flex rev crunch machine 100x20 110x20
Pm
sled pull 55yds 100lbs + 1 youngin half of the pulls 100lbs on the other half
4 forward 4 backward
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Post by Trea on Oct 4, 2006 12:20:12 GMT -5
10-4 Chest shoulders
bench w/u feeling those abs from yesterday 45x10 95x10 135x5
decline 185x3 225x1 275x1 300x3x3 2nd set last assisted 3rd set last 2 assisted
Db bench 110x1 took forever to get them balanced wiped me out 100x7 100x6 Running out of juice
Standing mil press 165x2x5 last time 165x2 145x5
incline flies 25x2x10
pull aparts #3x2x20
bb shrugs hook grip 145x25 185x25 225x15 275x10 This grip ain't suppose to slip, it did. Tucking my thumb under my middle finger and index finger. Damn that shit hurts feel like I smashed both of them with a hammer
1 arm db press 65x2x8 last several time was ready for a jump to 70s 70x2drop finished up both arms with 65s maybe 6 reps total both 55x8
Missed my calorie intake yesterday by atleast 1000cals. Just feel like shit today don't know if I'm coming down with something or what strength wasn't there today. Didn't sleep good last night either.
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Post by Marty Queen on Oct 5, 2006 17:11:11 GMT -5
Good work Trea -- them younguns are good for extra weight
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Post by Trea on Oct 6, 2006 13:07:21 GMT -5
10-6 Friday weight 256 up 1 BAck
Rack deads
405x5added belt and straps 405x6 Easy weight had more in me probably could have gotten 8 on this set stopped with 1 extra rep
GHR variations 3x8
45 hypers #4+#2 bands x20 #4+#2 bands x15 drop +5
seated row 170x2x7
face pulls 150x2x8
hammer machine preacher curl 55x15 45x20
icarian ab machine 225x20 235x20
Flex rev crunch machine 120x20
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Post by Trea on Oct 8, 2006 10:15:49 GMT -5
10-7 Sat.
Sled pull
55yds 100#
2 forward 2 backward
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Post by Marty Queen on Oct 8, 2006 17:54:43 GMT -5
good pulling Trea
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Post by Trea on Oct 9, 2006 10:04:03 GMT -5
Thanks Marty
10-9 Monday legs
weight 256
squats 45x5 135x5 185x3 225x1 250x3 250x3 knee started bothering me on this one 250x3 ace bandage on left knee
box squats 225x5 wrapped both knees with inzer wraps called it quits knee was only getting worse
GHR skipped because of knee
Rev leg ext. #4 band 2x50 each leg
back attack 210x20 220x20
adductor 160x25
abductor 200+2 #2 doubled x20+5
seated calf raise 140x10 knee bothering me dropped weight 90x15x2
standing calf raise 60x25
skipped abs static holds and db swings running late for work and in one of my moods.
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