MM Training Log

[Parabellum]

No art therapy this week. Maybe on the 23rd. No $$$ for it.
Shoulder is not sore all the time now. I still can not even do a pushup.

I noticed that when I flex my trap/delt, this brings my shoulder forward and I can make it hurt.

 

[Parabellum]

I'm in Day 12 of the anabloic diet. Down from 274 to 261.

 

[Parabellum]

1/22/04
Squat +blue band (reject bands from ebay)
50x6
140x6
230x6
280x6
280x6
280x6

seated one arm row machine (total weight)
90x6
180x6
270x6
360x6
360x6

Seated leg curl machine
45x6
90 x6
115 x6
90x6
90x6

leg ext
250 x6

/\bar pulldowns

100x6
150x6
200x6
Curls, preacher
55x6

Curl bar narrow/wide grip superset
55x6/6
75 x6/6

Incline shrugs to the back ---great shoulder rehab exercise, always makes me feel better the next day.
35 x15
35x15
35x15

Hammer curls
55x6
Front raise thumb up
Front Raise thumb down
Side Raise thumb up
Machine rear delts
External rotation top half
external rotation bottom half
The “L’s” lying on a bench
zotman curl
1 set of 10 each

 

[Parabellum]

01/27/04

Bench day -- OK I kow I know but I couldn't stand it anymore

Flat bench press
bx10
95x3
135x3 ouch
185x3 ouch ouch
225x3 ouch ouch
275x3 ouch ouch ouch
315x1 ouch ouch ouch

Seated wide rows
100x8
150x6
200x6
230x6

/\pulldowns
110x6
150x6
200x4

db press
35x0 ouch

Pushdowns
50x10
60x10
70x10
80x7

chin tri crushers
bx8 ouch

Machine preacherbar curls
45x8
75x8
90x5 ouch

Hammer curls
30x12
35x10 ouch

Machine Shrugs
90x15/15
90x15/15
90x15/15

Front raise thumb up
Front Raise thumb down
bent raise thumb up to front
bent raise thumb down to front
zotman curl
overhead press
10- 15lbs x 10-20reps

 

[Parabellum]

020204

Haven't been to the gym for a while because of a lot of overtime (wiht no overtime pay) at work.

My squat suit is too big on me now. I donlt kow if this diet is working hte way it should be. Seems like all I'm losing is muslce and little fat. I'm eating 4000 cal a day.

Suit squats--really tired, forced myself to the gym
135x6
135x6
225x3
315x3
365x3
405x3
455x1
495x1
4 05x2


Shoulder hurts more often than before trying to go heavy on the bench, duh.

I'm looking forward to a little healing time.

 

[Parabellum]

2/06/04
Back day

Rack dead, from above knee
135x5
225x3
315x3
405x3
495x1
585x1
675x0
675x0

Stiff deads
135x8
225x8
315x3
225x2 ?

Bent over rows
135x8
225x2 ?
225x2 ?
135x15

Underhand pulldowns
140x8
160x8
200x4

Arched back GM's
135x8
135x8
185x8

Barbell curls - getting back into these
bx8
65x8
95x8

*************** shoulder rehab ***************
reverse bench press
bx10
bar+mini bandx10
65+bandx10
BI curls to forhead
bx10
bx10

Pullovers
90x10
180x8

Hammer curls
35x8

 

[Parabellum]

2/8/04 ME Squat day
Arched back GM's, knee's bent
bx10
135x3
185x3
225x3
245x3 on my way back! ;D I should be back to 365 by end of Spring.

olympic Squats (1st time) I like these.
135x10
225x8
315x6

SLDL
135x8
225x8

Pull Throughs ( Duh I've been doing these all wrong)
30x10
40x10
50x10

Shoulder rehab 6 sec up / 6 sec down
90x10
90x10
180x 6

Reverse Bench press 6/6 sec
bx10
mini+barx10


Rack press differnet heights
135 x 1 or 12 reps to see how it feels - same pain.

Floor press
barx10
135x3 stopped here - painfull :'(

**** I'm tired of not doing any benching type workouts, how much pain is acceptable for an AC joint sprain? ****

Standing L
10x10

Dumbell rows
100x6
125x6
150x6 w/strap

 

[Parabellum]

2/9/04

Machine Shoulder press
0x10
50x8
90x6
180x6 - shoud have stopped here
270x4 - ouch

Lat side raises
15x10
20x10
20x10
no pain at all

Tri ext to chin
bx10
65x10
95x8
135x7

Pushdowns ,straight bar
50x10
70x8
90x8

Rope pushdowns
50x4 burnt out

Cable rows ()-----() bar
110x9
150x8
200x8

Standig straight bar curls
bx8
65x8
95x0 burnt and should geting to involed

Curl bar reverse curls
bx10
55x4 weird pain in forearm to bicep, well I don't need my arm to be in the same situation as my shoulderso I stopped

Preacher curls
55x8
75x8

Shoulder rehab stuff

Seatet overhead press
bx10 slow x 8 fast no pain
65x10 slow x 5 fast no pain
95x10 no pain

L rotation
10x10
15x10

Front raises
Thumbs up 10 x 10
Thumbs down 10 x 10

Shrugs w/ shrug/trap bar
bx10
135x15
135x15
135x15

Reverse pec deck
30x10 thumbs up
30x10 t''' down
60x10 t up
60x10 t down

Zotman curl
barx15

machine flyes
50x10
110x3 hurts like a mofo at the close position, I'll add more of these at a lighter weight next workout.

 

[Parabellum]

2/12/04
Squat/Dead Day
Deadlift
135x5
225x5
315x5

Stiff Dead
225x5

Pulldowns
90x8
250x4
200x*

Pulldowns /\ bar
150x8

Squats- very loose suit
bx10
135x1
225x3
315x3
405x3
455x1
455x1
315x12

Walk outs
495
585
675 - just picked it up-- heavy shit

2/14/04

Rev bench press
bx10
bx15
bx15

INcline bench press
bx10

Decline bx10
135x10

machine bench press
50x20
90x15

machine shoulder press
90x8 each arm
180x4 each arm

Side lat raise
15x10
10x15
10x15

Tricep pushdowns 70x10
10x10
130x3
120x1

Took a week off because my shoulder hurts a lot. I don't know if it is the squat suit, deadlifts or shoulder press which threw a monkye wrench into the healing process.




2/26/04

OLY suats
bx10
bx10
135x6
225x6
315x4

Regular squats
315x6 - I was lookoing for 20reps.

Stiff deads
135x6
225x6
315x3

Grip machine
90x10
180x10
270x4

rev bench press
bx10
bx10
bx10

dip machine 6down/6up seconds
90x10
90x10
90x6

Shoulder press
bx10
bx10 -6/6sec
mini+bx10 -6/6sec


Still fucking dieting with no results and it seems like I'm getting weaker. For the next 10 weeks I'm going to do the cheaters diet from ruggedmag.com. No time for cardio. Still trying to hammer out a workout routin. I have no consitancy in the last few months and that hurt me the most.
I'm not sure if I should do a 5x5, westside or I need to keep the weights heavy.

 

[Parabellum]

2/29/04
Loose Poly shirt day - everything was done with a shirt

Shirted Close Grip
bx10
65x5
95x5
135x3
155x2
165x3
165x3
stopped here, shoulder started yelling at me the last 2 sets.

Shirted rack press - at 6 board height
165x3
165x3
Stop, ok I can take a hint.

Rack lockouts
135x3
185x3
Stop

Band pushdowns
minix10
mx10
mx10

S Tri ext to chin
bx10
95x10

Shirted db rows - too lazy to pull the shirt off.
100x5
125x5
150x3

S Tri pushdowns
70x10
90x10
110x8

S Alt dbhammer curls
30x20

The L's - 4 positions
10x10

Rotation
10x10

Front raises
10x10 thumb up
10x10 thumb down