Current Stats

Total weight lifted 2015: 3.6 M lbs
('14-6.5M, '13-6.6M, '12-8M, '11-5.2M)
Total cardio logged 2015: 22.0 hours
Current body weight 301 lbs, Height 6'8

Here's my lifting progress!



Saturday, October 29, 2011

Bench day

A bench day with Dave...Dave, thanks for making me bench even though I was being a baby about my shoulder!!  We did a few plateaus, and Dave did heavy 3x5 (inside to outside) while I did "heavy" holds as I couldn't handle close-grip or wide-grip bench.  185 is the most I've benched in a few months.  It didn't feel heavy at all, but I didn't want to push any it any further today while I'm still trying to recover.  We rounded out with some burn-outs, abs, and stretching:

Saturday 10/29/2011
Lift Weight Reps
Flat Bench 135 15
145 12
155 10
185 8
135 12
135 12
45 50
Bench holds 225 6
225 6
225 6
225 6
225 6
Bench burnout 45 100
45 200
Abs 50 250
Full stretch 10 min n/a Y
Day's total 50035

Friday, October 28, 2011

Back and some other stuff

Friday 10/28/2011
Lift Weight Reps
Deadlift 137 12
227 8
317 4
387 3
437 1
(2 sets of 1) 472 2
Bent rows 137 20
207 15
207 15
137 25
Tricep combo 60 110
60 75
Abs 50 90
Neck front 45 15
45 15
Neck back 45 15
45 15
CoC 1.5 137 50
137 50
Full stretch 10 min n/a Y
Day's total 56645

Tuesday, October 25, 2011

Squat day

I really cannot figure out what is wrong with my shoulder.  I can deadlift heavy, curl heavy, shrug heavy, etc, but have trouble behind the head and overhead.  As I squatted today, it didn't feel good holding the bar on my shoulder but as soon as I put the bar down, there was no throbbing, no residual pain, etc, so all I can think is that I have some sort of tendon inflammation in my upper arm.  I do, definitely, feel better than I did a month ago, so tendinitis is plausible.  Well, not a doctor, just a lifter, so without more, here is today's workout:

Warm-up squat without weight for two sets, butt-kicks

Combo sets squat with calves (x2) – 115x10, 135x10, 155x10
                                                                 185x10, 205x10, 225x10

Curls – 75x15, 95x12, 115x10, 125x10, 135x10

Hanging stretch x 2, full shoulder stretches and rest of body


Monday, October 24, 2011

Bench day

I decided to go for a bench day today.  It felt ok...I did not go heavy, so hard to tell how I'm doing, but depending on my elbow placement, I felt it more/less in my shoulder.  Using a standard powerlifter grip and elbow placement, I felt it less than with a normal rep.  However, I found that going down and leaving about 3 inches between the bar and my chest was the best route with a normal grip.  I also worked in quite a bit of stretching and rounded out with some abs and calves:

Flat bench - 300 reps on 120
Calf raises - 50 reps on 120
Abs - 60 total reps of leg raises to perpendicular
Stretch - 10 minutes (including two x one minute sets of hangers)

51,000 lbs

I may have to bench again tomorrow with the people I train, so I didn't want to wear myself out completely, and should be good for a similar lift tomorrow.

Saturday, October 22, 2011

Back from the flu!

After a long week of dehydration from a day of the stomach flu, I got in a really good lift today.  My shoulder doesn't feel any better, but I forced a little bit of time with the weight on my back and also got in a great stretch.  Today's workout:

Bench - 400 reps on bar
Curls - 50 reps on 25s, 20 reps on 75 w/ curl bar
CoC - 120 reps on "T"
Abs - 250 total reps (various)
Deadlift - warmups, then 3 work sets on 375
Squat/Calf superset for 60 reps on 120
Full stretch

Friday, October 21, 2011

Only one lift this week

I seem to always have something getting in the way of my training regimen.  This week, in addition to my annoying shoulder, the whole family came down with the stomach flu!  I've only managed one lift this week:

5 warm-up sets building up to 315
4 work sets on 375
Cooldown set

Reverse pyramid on 75 from 10 to 1 and back again

200 reps of abs, and some stretching

I'm hoping to pull it together by tomorrow as I'm really falling behind on my goals, now.

Tuesday, October 11, 2011

Bench day with the boys

I'm still not able to bench (more than plates), so I helped spot for the younger guys that like to lift with me, today, from the neighborhood, then got in a bit of a lift of my own:

Bench 55, 65, 75, 85, 95 all for 30 reps; 115 x 15, 125 x 10
Curls w/ straight bar for 100 reps
DB curls 25 for 75 reps
Shoulder raises (front and lat) light just for movement
Skiers 25 x 25 (2 sets), 35 x 25
Full stretch

33,000 lbs

Monday, October 10, 2011

Another light day

I've continued to nurse my shoulder focusing a lot of my lifts on really basic movements and stretching trying to get some strength back.  In addition, today I worked on the following:

DB curls 25s x 60 reps
Deadlift 135 lbs x 50 reps
Bench (light) x 250 reps
Captains of Crush - T (close and hold), 1 (close and hold), 1.5 (close and hold), 2.5 (5 partials)
Full body lifts on just the curl bar x 200 reps
More stretching

I'm  also planning to go on a run  later to stay on top of my mileage since I can't lift much!

Thanks for reading!

Tuesday, October 4, 2011

Ongoing rehab

My aching old self has continued down the path of light lifting in the hopes of feeling better.  It seems to be I'll stick to it for the time being until I'm able to lift again, for real!

Over the past two days I've stayed below 100 lbs on everything I did and focused on reps, correct movements and stretching:

Bench x 550 reps
Curls x 200 reps
Shrugs x 100 reps
Bent rows x 120 reps
CoC (trainer) x 100 reps
Triceps (Ski) x 60 reps
Abs x 60 reps
Shoulder raises (front/lat) x 180 reps

I also got in some light cardio over the weekend.  Onward, to a healthy shoulder!