All rubber bands today!

I need to add to my arsenal a bit, but I do have some really good 75 lb resistance rubber bands.  When coupled, they make for a nice pull when fully elongated.  Today I worked in something similar to good mornings, as well as calf raises, hip thrusts and abs all utilizing the rubber bands.  My motivation was mainly driven by my sore shoulders, but this is a great workout to hit some of the connecting tissues in the joints that get missed when you are just pulling a bar.  I could really do a better job of mixing in a lift like this every other week.

Here is a video of a grueling set of good mornings.  35 reps was tough, but it felt good!

And here is today's lift:

Tuesday	7/31/2012
Lift	Weight	Reps	Total Weight
Hip thrusts (rubber band)	75	35	2625
	75	35	2625
	150	25	3750
	150	25	3750
	150	25	3750
Good Mornings (rubber band)	150	25	3750
	150	30	4500
	150	35	5250
	150	25	3750
Calf raises (rubber band)	150	30	4500
	150	35	5250
Abs (rubber band)	75	100	7500
Captains of Crush (T)	100	30	3000
	100	30	3000
Shoulders	25	200	5000
Day's total		62000	lbs

Cardio and rest

So I'm standing at my brother-in-law's wedding last week when an elderly woman trips in front of me.  She didn't fall, but I instinctively reached out in support only to throw out my left shoulder.  Then on Saturday as my left arm began to improve, I must have pinched a nerve in my right arm which has been reeling in pain ever since (though slightly better today).  Long stories, short, I haven't lifted since Thursday of last week.  While I'm sure my body has appreciated the rest, I'm getting behind on my workouts, so hopefully I'll be back to square soon.  To be safe, though, I'm going to the Ortho tomorrow to get checked out as I've had the other shoulder issues for nearly a year now...

Yesterday I did work in some bike time and hit 15 miles in about 38 minutes.  Proof:

Cardio day - some big guys can still run

Today was mainly a cardio day.  I like to interval train meaning I walk for a couple minutes then I run for 30 sec - 1 min at a time.  I find that if I run any more than that, I lose weight and mass and then have to work hard to get it back.  When I do run, I like to do it fast to focus on fast-twitch muscles as too much walking will slow you down.  I spent about an hour on the treadmill and then hit some light weights afterwards, including something I'll film next week - hip thrusts with rubber bands which is great for hip drive.  Here is a quick video of me proving to posterity that I could still run when I cracked 300 lbs:

And here is the light workout I did after focusing on high reps:

Thursday	7/26/2012
Lift	Weight	Reps	Total Weight
Hip thrusts (rubber band)	75	25	1875
	75	25	1875
	75	25	1875
	75	25	1875
Thinker curls	35	20	700
	35	20	700
Calf raises	135	25	3375
	135	25	3375
	135	25	3375
Abs	60	70	4200
Standing rows	60	25	1500
	60	25	1500
	60	25	1500
	60	25	1500
	60	25	1500
Day's total		30725	lbs

Deadlift

Today's main focus was deadlift.  I started with some rubber band work to get loose and then hit a few light sets focusing mainly on speed.  I then gradually worked up to 515 lbs, raw.  It didn't feel terribly heavy.  I was mainly worried about my hands which were exhausted from Monday's workout, but they didn't cause any real problems.  After deadlifting I also worked in some very, very light incline bench, just to go thru the motions and hit the fronts of my shoulders a bit.  Some abs tied it all up.  Here is a drawn-out video of my max deadlift for the day including prep:

And here is today's lift:

Wednesday	7/25/2012
Lift	Weight	Reps	Total Weight
Deadlift (bands)	150	25	3750
Deadlift - 1st slow for stretch	245	6	1470
For speed	245	6	1470
For speed	305	6	1830
	355	3	1065
	395	1	395
	445	1	445
	465	1	465
	515	1	515
Incline Bench (very light)	45	75	3375
	45	75	3375
	45	75	3375
Abs	60	60	3600
Day's total		25130	lbs

Some arms and some legs

I mainly stayed away from free-weights today in favor of machines, with the exception of the light french presses.  I wanted to hit my upper arms as I'd focused pretty hard on hands/forearms yesterday.  I also decided to hit some leg curls and extensions, but didn't overdo the sets so I'd still have energy tomorrow or Thursday to squat.  Most of this was done at the gym, versus at home, so no video today, but here is the workout:

Tuesday	7/24/2012
Lift	Weight	Reps	Total Weight
Triceps rope presses	100	15	1500
	150	15	2250
	200	12	2400
	250	10	2500
	250	10	2500
	250	10	2500
	250	10	2500
Seated rows	160	12	1920
	200	12	2400
	250	10	2500
	250	10	2500
	250	10	2500
Hamstring curls	150	12	1800
	200	6	1200
	200	6	1200
Quadriceps extensions	150	12	1800
	200	10	2000
	200	10	2000
Lat pull-downs	150	12	1800
	200	8	1600
French press laying	70	25	1750
	70	25	1750
	70	25	1750
Hip extensions	60	25	1500
	60	25	1500
	60	25	1500
Day's total		51120	lbs

A light hand workout

No video today - the thought of filming my hand workout nearly made me fall asleep, so I don't want to do that to whoever happens to be watching!  My back was fairly tired still from Saturday, so I decided to put all my energy into hands for today.  This is a pretty good workout with escalating weights on the captains of crush.  I also hit some light forearms, but stayed light so I would have energy to workout arms tomorrow.  Here is today's lift:

Monday	7/23/2012
Lift	Weight	Reps	Total Weight
CoC (T)	100	40	4000
Bar holds	305	5	1525
1 rep for every 4 sec	305	5	1525
	305	5	1525
	305	5	1525
CoC (1)	140	20	2800
CoC (1.5)	167	20	3340
Forearm curls forward	50	20	1000
	70	20	1400
Forearm curls reverse	50	20	1000
	70	20	1400
CoC (2)	195	20	3900
Day's total		24940	lbs

Back day with some shoulders

Not much time to post today!  Hit up part of Utah's Strongest Man as time would allow and until the heat got to me...good show!  I'll look forward to seeing the highlights on Mielke's posts later.

Here is a quick video of bent rows on 305 lbs for 10 reps and today's lift:

Saturday	7/21/2012
Lift	Weight	Reps	Total Weight
Incline bench	135	10	1350
	135	10	1350
	135	10	1350
	135	10	1350
	135	20	2700
Deadlift	155	8	1240
	155	8	1240
	245	3	735
	335	2	670
	425	1	425
	475	1	475
Bent rows	245	8	1960
	305	10	3050
Curls	50	40	2000
	50	40	2000
Abs	60	140	8400
Day's total		30295	lbs

Recovering from the flu

I had a case of either food poisoning or one day stomach flu, yesterday, and it was miserable.  I'm feeling quite a bit better today, but I lost 7 lbs - mainly water I'm sure, but still!  Today it was tough to get anything done, but here is a quick video of some mid-weight shrugs (415 x 15 without wrist straps) and then today's lift:

Friday	7/20/2012
Lift	Weight	Reps	Total Weight
Rolling thunder	98	10	980
	153	10	1530
	173	5	865
	183	1	183
Hang cleans	155	4	620
	205	3	615
Shrugs	45	30	1350
	205	8	1640
	295	6	1770
	345	6	2070
	415	15	6225
	205	15	3075
	155	15	2325
Curls DB	30	30	900
	40	30	1200
	50	30	1500
Abs	60	150	9000
Day's total		35848	lbs

Hands and arms workout

I played a little bit of basketball today to get the heart pumping and then also followed-up with a decent lift, so I'm pretty tired!  I got some new toys in the mail today - Rogue bumper plates - 55 lbs and 25 lbs, and also a set of farmer's handles, so the arsenal is growing!  Today was my first time ever trying the farmer's hold (too hot to go outside and walk), so I'm happy with how I did.  Here is a quick video of me lifting 255 lbs in each hand:

And here is today's lift (255 was light in each hand, but 325 was too much today!):

Wednesday	7/18/2012
Lift	Weight	Reps	Total Weight
Triceps extensions (rope)	70	30	2100
	100	25	2500
	150	20	3000
	200	15	3000
	250	12	3000
Seated rows	100	25	2500
	150	20	3000
	200	15	3000
	250	10	2500
Farmers holds	230	10	2300
	410	10	4100
	510	10	5100
3 attempts	650	0	0
Abs	60	150	9000
Day's total		45100	lbs