Fitness Log

[Tblock1]

we have the same arm measurements! My bi's are exactly 14inch cold flexed and my forearms are 13inch tensed at their biggest point

Yeah I look pretty similar to your build actually. I wonder what my forearms measure when I'm rock climbing though because they get huge and ridiculously veiny...

 

[Tblock1]

Wednesday 11/11/09

Warmup Bench
45x10
95x8
115x5
135x5

Bench
7x5x175 (pretty easy but rotary cuffs hurt)


Warmup front squat
135x5

Front Squat
5x3x175 (pain in left knee so I stopped)

Squat
1x2x230 (pain in left leg-stopped)

Triceps Bomber (like skullcrusher but with 25 lb weird bar)
1x10x75
1x8x75
1x5x75

-Light workout, worried about rotary cuff pain when benching, elbows always flare out
-Squats also had issues, pain in knee plus legs, gonna wait till next monday to squat again

 

[Tblock1]

Thursday 11/12/09

Rock Climbing 2 hours

Cardio 1 1/2 miles 10:30 on treadmill (exact time)

ab crunch machine @70 x20 PR (Could have done more but I was out of time)

 

[Tblock1]

Friday 11/13/09
Warmup Bench
45x10
95x10
115x5
135x5

Bench
8x4x190 PR ( felt suuper easy, but rotary cuffs are still hurting a lot)
2x10x105 (for rotary cuff)

SLDL
205x8
235x8 PR

Underhand lat pull
2x140x8 PR
150x6 PR

Good morning
3x8x135

Bent over row
2x8x135 PR

DB Incline bench
1x8x50 (Rotary cuff doesn't hurt doing these)

DB Bench
1x8x75

Calf Raise
2x20x160

Lateral side raises
1x20x15 lb db's PR

Heading out for another workout in a few minutes, probably just going to do bench for smolov jr, first time ever benching two days in a row.

 

[Tblock1]

Saturday 11/14/09

Warmup Bench
45x10
95x8
115x5
135x5

Bench
7x3x205 PR

Notes
-Found out that my close grip bench press is as strong as my regular benhc, did one of the sets close grip and it felt the same
-Rotary cuff pain continues with wide grip full rom, elbows keep flaring out
-iced rotary cuff after workout


Sick Sunday thorough today....

 

[Tblock1]

Wednesday 11/18/09 (sick last few days, first workout since saturday)

Warmup Bench
45x20
95x8
115x5
135x5

Bench
6x6x175

Military Press
4x5x115 PR
1x5x120 PR

DB Curl (light)
left arm 1x4x45
right arm 1x6x45

Barbell Curl (haven't done ever really)
1x10x65
1x8x65

Front Squat
1x3x145

Squat (Decided to do some back squatting, and somehow ended up doing a 20 rep set)
1x20x145 (felt really good doing 20 reps, will do once a week from now on)

 

[Tblock1]

Thursday 11/19/09

Rock climbing 2 hours

ab crunch machine@80 x10 PR
@70x10 slow and steady

floor wipers @135
1x10
1x15

dragon flags
situps on decline with 35 lb dumbell 2x10

 

[Tblock1]

Friday 11/20/09
Warmup Bench
70x10
115x5
135x5

Bench
7x5x185 PR
1x7x165 (all I could manage after previous sets)

-felt good on bench, but felt lame just going in and doing bench

 

[Tblock1]

Saturday 11/21/09
Warmup Cardio: 1 mile on treadmill 8:04
-couldn't believe how tired I was after this, NEED TO RUN MORE!!!!

Warmup Bench
45x10
115x5
135x5

Bench (this is gonna be hard)
4x4x200 PR (failed last rep on 4th set)
1x3x200 (failed 4th rep)

Warmup Squat
45x10
135x5
205x3

Squat (I'm tired and don't feel like squatting, this is gonna make a man outta me)
3x3x270 PR (haven't squatted heavy for 12 days)

Circuit: did each exercise fro one set, the did the next set, etc

Good morning
3x8x135 (lol the bar felt so light on my back after that pr in squats I thought it was going to float away!!!!)

Row
3x8x135

SLDL (stiff leg deadlift)
3x8x245 PR

Curl grip lat pull (God I love lat pulls with a curl grip, really feel it in the back)
2x8x150 PR

-notes
super low energy today
-only time I've ever gotten home after a workout and felt like sleeping
-wasn't even a very hard workout but I felt really tired and not pumped up as usual

 

[JDid23]

nice workout bro

maybe just a suggestion-- do squats before bench. They take a lot more out of you!

also just wondering why you bench every workout.. you focusing on bringing up your bench?