MM Training Log

[Parabellum]

12/29/03

Squats w/ squat suit
b x 10
135 x 8
135 x 8
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1 almost rolled backwards off my back.
495 x 1 I probably didn't go below parallel on this one. This is the most weight I ever had on my back. I got more in me too.

Some cuff stuff.

 

[Mythicalbeing]

WAy to go...

Looking at your work out, on the decline you should be over your flat bench(weight wise), this what I've observed in my work outs. But you've come a hell of a long way...especially going raw, I feel naked on those days without the shirt.
I've dabbled in the MM routine, but have it in my mind to learn more, I have the videos and will seek the online advice of the MM in the near future, want to work more on the set up before I do this, as it's very important.
Keep it up. Oh and Karin's Shirts Rule.

 

[Parabellum]

Thanks Myth.

I stopped doing he decline because I have no spotter.

I wish my shoulder would hurry up and heal already.

 

[Parabellum]

1/03/04 Squat day

Met up with some buddies to do a little squattin'.

Squat
135 x 8
185 x 6
225 x 6
315 x 3
365 x 3
405 x 3
455 x 1
515 x 1 - got a little scared while going down so it looked ugly
515 x 1 - still scared about no being able to come up.
My buddy Alex said the Bar was BENT!!

I don't go low enough. Rip the video apart.
http://bebinary.com/alex/january3/pete-squat.wmv

Shirted Bench -- I can't seem to stop this!

135 x No touch
225 x nt
315 x nt
365 x 1
405 x t
455 x touch, spotter helped a little while I was pressing, but I locked it out. I'm losing strength as the weeks go by.

Rotator cuff complex 5lbs x 10 for all.

 

[Parabellum]

1/7/03 shoulder rehab

Flexion & scapular protraction: Reverse grip-bench press.
bx10
bx10
bx10
bx10

Extension: One-arm bent over rows
50x10
50x10
50x10(6sec up/6 down)
50x10(6sec up/6 down)
Next time I’ll lwr the weight and do the 6up/6down.

Abduction & external rotation: Lateral shoulder raises
5x10 6sec/6sec
5x10 6sec/6sec
5x10 6sec/6sec


Adduction & internal rotation: Cable cross-overs/ Dips
50 x10 6sec/sec
50 x10 6sec/sec
50 x10 6sec/sec

Scapular elevation & retraction: Dumbbell shrugs up and back
50x 10 – moving arms more than shoulders, dropping weight.
30x10
30x10
30x10

cuff 6complex the L'S
5x10 for al 6 per arm.

:twisted:

 

[Parabellum]

1/8/04 dynamic effort squat day
Box Squats: 44% of 1RM
b x10
bx10
135 x8
185x5
225x2repsx9set –knee’s started pinching under the knee caps on the last two sets

Deadlifts(2x5) 350lbs sumo
bx10
135x3
185x7 –stopped here, too much strain on shoulder causing pain.

Stiff-Legged Deadlifts(1x5)
135x2 front delt rotating to much, pain.

Pulldowns
100x6
150x6
200x2
250x1 whimp, damn these really went down in the last few weeks.
250x3

Bent-Over barbell Rows
bx8
95x8
135x8
185x8

leg curl machine
45x20
90x10
90x10

hip abductor machine in/out (I figure it can’t hurt)
100/100 x 20/20
190/190 x 12/13

Hypers
Bw x10
Bw x10
Bw x10

Dips, 6sec up/6 sec down
90x10
90x6
90x10

cable cross-overs, 6/6
40x10
50x6
40x6

reverse bench press 6/6
95x1 –painful throughout.
bx10
65 x10
75x10

Pullovers. 6/6
50 x10
90 x 10
90 x 10

Machine Shrugs
90 x 20

 

[Parabellum]

1/10/04

Speed bench press
bx10 sets 3 reps 3 diff grips

Lying db tricep ext
15 x8 30x8 40x8 x8


db bent over raises Machine
10x10 40x10 60x10 80x10 fast*pain

french press
50x10 70x10 100x3

Seated Rows 50 100
130 x8 1t0 x8 200x8 x8

Dips, 6sec up/6 sec down
90x10
90x10
90x10

cable cross-overs, 6/6
40x10
40x10
40x10 last 2 twitch

reverse bench press 6/6
75x6 too much
55x10 p@end
bx10 p@end

Pullovers. 6/6
90 x10
90 x 10

The shoulder is sore all the time now and I noticed that I can not make my right bicep hard when I flex it for shit. I am beginning to doubt what I actually injured. Because I have pain throughout the movement not in a specific point of the movement. (I'm just desperately trying to find a fast solution to this problem.)


11/12/04 Cuff rehab

Dips, 6sec up/6 sec down
90x10
90x10
90x10

cable cross-overs, 6/6
40x10
40x10
40x10

reverse bench press 6/6
bx10
bx10
bx10

Pullovers. 6/6
90 x10
90 x 10
90 x 10


All of these felt good. Once in a while I'll get a painful twitch. But I get that cinching my best or combing my hair

 

[Parabellum]

1/13/04
Bench Press:
bx10
95x3

French press, machine
70x10
100x8
100x5
60x10
60x10

Rope Push Downs
30x10
40x10
50x10

Seated rows (-)-----(-) bar
80x6
120x6
180x6
220x3 +1

Preacher curls, machine
45x10
90x6
45x5

Dips, 6sec up/6 sec down
90x10
90x10
90x10

cable cross-overs, 6/6
40x10
40x10
40x10

reverse bench press 6/6
bx10
bx10
bx10

Pullovers. 6/6
90 x10
90 x 10
90 x 10

 

[Parabellum]

01/14/04
Dips,
90x10
140x10
180x10 twitch last rep.

db chest press
20x10
30x6 pain -shoulder rehad elitefts doc says pain is good?

reverse bench press
bx10
95x10
135x10 just sore.

machine Pullovers.
90 x10
140x 10
160x 10

cable cross-overs,
40x10

 

[Parabellum]

1/15/04

Squats
135x10
135x10
135x10
185x6
225x6
315x3 zapped.

front squat
135x0 too much pressure on right front delt.
leg rcss 8pe x6

shrugs
90x20
180x10
270x10

Front raise thumb up
Front Raise thumb down
Side Raise thumb up
Side Raise thumb down
bent raise thumb down to side
bent raise thumb up to side
bent raise thumb up to front
bent raise thumb down to front
External rotation top half
external rotation bottom half
zotman curl
overhead press
incline rear shrug --- great exercise !!! for cuff!!!
all x 10 reps