Restful week

I've decided to just take the week off altogether.  I'm ahead on my weight goals for the year, and still on target to meet my non-bench max lifts, and so I figured that a week off might do my body some good.  We always used to talk about a 3 month cycle where you go hard for that time then let your body re-group for a week, and typically you'll come back stronger to start the next cycle.

I'm also taking advantage of using a new stim machine (electronic muscle stimulator).  I'm using it just on my shoulder for the time being to help with the recovery.  This has become such a nagging injury and I'm hoping this gets me over the hump!

Anyway, no weights this week, so please check back next week for my new workouts.  As always, thanks for reading!

Curls and deadlift

No time for a full blog today as I'm on my way to the BYU game!  I worked out with my friend Josh, from Boise (currently), but who I also grew up with in GA.  We hit deadlift - I worked up to 455, then did straight bar curls where I worked up to 159 for 3 reps.  I also got in some tricep extensions and some abs for a total of 32,000 lbs, today.

Light full body with grip work

Friday	11/11/2011
Lift	Weight	Reps
Full body combo sets
various upper/lower lifts	45	100
	45	100
	45	100
	45	100
Pull-ups	200	20
Grip (holds)	200	60
	200	60
Abs	50	225
Full stretch 10 min	n/a	Y
Day's total		59750

Triceps and grip

I trained some kids from the neighborhood yesterday who are all working on improving their benches, and we focused on some triceps and grip to further their efforts.  They did a bit more than I did in terms of push-ups and total sets.  Workout as follows (what I did):

Tuesday	11/8/2011
Lift	Weight	Reps
Laying tricep presses	100	55
	100	55
	100	60
Behind head tricep presses	60	20
	75	15
	75	15
CoC - 1	140	100
CoC - 2.5	237	20
Big Hun's	45	40
Day's total		40990

Squat and calf raise video

Here is a quick video of my combo squat/calf lift. We had one of Dave, too, but Captain Shaky Hands couldn't hold the camera straight after his set (that's me, by the way!):

Some squat and some bench

Dave and I lifted again today.  He outdid me by running 8 miles before the lift...I can't even contemplate a number like that!!  I worked up to 315 on squat for a set of 10 as a combo with some calf raises, and on bench worked up to 245 for 8 reps.  The latter wasn't heavy at all, I just am not able to do a complete lift without it hurting.  That is the heaviest I've gone in a few months!

And if you get a chance, check out yesterday's video.  I figured out how to rotate it in Windows Movie Maker - I should know how to do this sort of stuff as I'm not that old, but I guess we learn something new every day! 

And, here is today's workout:

Saturday	11/5/2011
Lift	Weight	Reps
Bench (light - shoulder!)	135	15
	185	10
	185	10
	225	8
	245	8
	135	15
Squat	135	15
	225	10
	315	10
Calf raises	135	25
	225	20
	315	15
Shoulder raises	10	40
	20	40
Abs	50	100
Full stretch 10 min	n/a	Y
Day's total		41235

Full body day

I got a good full body lift in today with Dave.  We hit deadlift, biceps, triceps, abs and some upper back for a pretty good weight total and a fair amount of soreness!  Here I am doing tricep extensions with 100s:

Here is Dave - we didn't actually clean today, but it made for a good picture anyway!

Our first video - yes, it is sideways, and we'll fix that next time, but for now, just turn your head and enjoy curls on 135 with a negative.  This was the very last set of the workout, so I'm happy I got through it since we'd already done quite a few arm exercises and some pull-ups!

And here is the workout:

Friday	11/4/2011
Lift	Weight	Reps
Pull-ups	200	20
Deadlift	135	15
	135	15
	135	15
	135	15
Tricep floor presses	60	105
	75	85
	100	65
	100	65
	50	120
Straight bar curls	95	15
	115	10
with a negative	135	8
Abs	50	90
Full stretch 10 min	n/a	Y
Day's total		57430

Squat

Lift	Weight	Reps
Squat/Calf combo	135	20
	185	20
	275	20
	325	20
	185	40
Dumbell curls	25	300
Abs	60	100
Full stretch 10 min	n/a	Y
Day's total		44300

Arms and Bench

Lift	Weight	Reps
Straight bar curls	45	25
	45	25
	45	25
	45	25
	55	22
	60	20
	65	20
	75	16
	95	10
Light Bench (various sets)	135	150
Full stretch 10 min	n/a	Y
Day's total		33110