[ILIEKFUDE]

More backlogs (these are in backwards order)

FEB 10 2008
Push reps rehab whatever

-warmup and feeder stuff for sore / slowhealing back
db bench
-75s x20x20x20
pressdowns
-6plates to 75reps asap
**supersettedwith**
band front raises
-maybe 3-4 sets of 30


Friday, February 08, 2008
back reps today

DD seated pulldowns
-15plates x 4 or 5 sets of 12-15

-DD seated low row
-15-20plates x 3 or 4 sets of 10-15

DB shrugs
-50s x25
-75s x25 x25 x25 x25 (high as they go here, seems like im growin from the hi rep shit tho so s'allgud

DB side raises
-20s x20
-25s x15
-30s x12 x12 x12

machine preacher curls
-6-8 plates for 3 or 4 sets of 10ish

Tubing pullaparts
-alot (prehab)

Light pressdowns
-50ish asap (rehab)

Elbows healing fast. Didnt eat too much advil today either, a good thing. Getting lots of sleep lately, feeling amazing. Sleep is such a big part of all of this. I cant get over how good ive been feeling the last few days since ive been able to sleep 8ish hours a night. Sleep is going to be a big priority for me now as long as i can make it so.

Keep it real fellas, and do somethin nice for someone today whoever it may be.



Thursday, February 07, 2008
benched today

benched today.
elbows are fucked and its from squats. im going to keep training tho until something tears off, im sick of it. hopefully ill have a safety squat bar here soon and that'll help alot.

i need to full range bench more often and build my way up to higher singles starting with reps at the bottom of the pyramid. my stabalizers and feel for the weight isnt there and hopefully this will help. been trying to progress to far too soon.

flat bench ring grip - no handoff or spot so i stayed conservative
-315 x6 x5 x4

close grip, pointer fingers on smooth
-235 x8 x8

db seated mili's
-45s x12
-75s x6 x8

prehab stuff
-light pressdowns
-light bb curls

pump like stay puffed
x1


Tuesday, February 05, 2008
squats

squatted today.
elbows held up fine, no issues anywhere- shoulders, elbows or wrists. did some stretching b4 squatting for shoulders and a good elbow warmup.

low box squats
-405x2 x2
-425x1
was happy there, next time i squat if elbows stay healthy ill ramp it up.

speed pulls
-405x6 singles 30sec rest.
these were nice n fast, i felt "P.R. juices flowing" today when i had the johnny cash goin but held back. next week ill likely max out on deads and squat for speed.

weighted abs


Friday, February 01, 2008
flat bench nonsense

shitty day today, nothing felt right. o well, worst workout you ever have was better than none.

flat bench
-315x1
-345x1
-365x1 arm/elbow/inside tri whatever the fuck it is cramped up and started aching and radiating... had maybe 20lbs more in the tank which woulda been a slap in the face anyway (only a p.r. tie) so fuck it.

drop sets flat bench wide grip (punishment)
-315x5x5x5 (this was all the pain i could tollerate)

tates
-45s x13x12x15

pressdowns
-purple to 100 asap


Wednesday, January 30, 2008
back reps

Back rep stuff today.

Seated low row.
-15platesx10
-17x10
-stackx10
-19x10
-17x10
-15x10x10

DB side raises
20sx20
25sx15x15
30sx10x10x10

DB shrugs (75s are as high as they go here)
50sx25x25
75sx25x25x25x25

Face pulls
-6plates x20x20x20x20

Think that was it.
285lbs still. Appetite is not there lately, losin some fat tho it looks like.
arms hit 20" after this lil gem.


Monday, January 28, 2008
friday’s injury details and todays (monday) upper rep stuff

this past friday i tried moving a 60" projection tv into a van and unloading it at my house by myself and seriously fucked up my left arm, or so i thought.
i almost went to the ER. i think i just overstretched my arm while holding too much weight. i had the tv held in my left hand while stepping up the side load doors of a van and pulled it in with that hand because it was too tight to get 2 hands on it. not too bright in retrospect.
been on ice and ibuprofen since.



ok anyway, finally felt good enough (or convinced myself i did) to hit the gym today.
didnt go crazy

db mili's
-50s for a buncha sets of 10-12
-75s for 1 set of maybe 6 or 8, felt pain so backed it back down n rep'd the 50s.

machine seated semi-incline bench
-buncha sets of 20 with 10 plates

seated machine preachers, just gettin blood in the opposing groups around my beat up elbows
-like, a friggin lot omgz

pressdowns
-5 plates to 100reps asap

i bubleeb thats it.


Wednesday, January 23, 2008
box squats

box squats below parallel 1-2" ish.
squats have been bugging me lately, i feel like a fish outta water. today i tried a wider grip, as wide as my rack allowed and my elbows are much better because of it. shoulders def feel a lil stressed but not overdone just worked a bit, kickass. anyway, goal today was technique and reps to get the feel at or around 90% and im happy with this workout.
-405x2 425x2 405x2 x2

speed pulls, was wiped hence the lower weight.
-275 for 10 singles 30sec rest each. next week ill wave up to 295 or 315. really need to stay focused and work on technique with every lift and EXPLODE off the floor. im, for lack of a better word, timid off the floor. its like i settle into the lift and then grind rather than blowing up off the floor. gotta change this.

abs, heavy.

the end!