Shoulder day

Today I hit shoulders - mainly cords with some light straight-bar shrugs.  I also worked in some arms and very light squat to round out the week.  My lower back is a bit sore, mainly just tightness on the right side, and didn't seem to cause any aggravation during the lift.  However, I did just get a new Rehband belt (same one they wear on the strongman circuit), and that felt really good...added support as it is basically two belts in one!  Tomorrow is a rest day, and here is today's lift:

Sat	4/28/2012
Lift	Weight	Reps
Shoulders	25	1200
Depression shrugs		250
Lat pulls sitting		100
Back fly		100
Standing rows		180
Rotators in and out		200
Low to high		250
DB shrugs		120
Triceps push downs	60	25
	60	25
	60	25
	60	25
Squat (Light)	135	10
	135	10
	225	8
	225	8
Curls (DB)	25	30
	35	24
	40	20
	40	20
Shrugs (SB)	225	12
	225	15
	225	20
Curls (SB)	115	8
	115	8
Abs (various)	60	50
Day's total		60905

Bench Day

I didn't feel particularly great benching but I also didn't really hurt...so I kept going.  I put up 3 plates 3 times fairly easily which leads me to believe that in the past month of no real benching, I haven't lost too much.  I think it helps that I've kept up my triceps strength and that my shoulders have gradually gotten stronger, too.  That said, here is today's bench lift (with a little deadlift just because):

Thur	4/26/2012
Lift	Weight	Reps	Total Weight
Bench press (flat, light)	135	8	1080
	155	6	930
	185	6	1110
	225	3	675
	245	3	735
	275	3	825
	135	20	2700
Deadlift	225	5	1125
	315	3	945
Triceps presses DB	75	75	5625
Abs (various)	60	80	4800
Day's total		20550	lbs

Mainly an arm workout

Today's lift focused on arms with curls and some nose breakers, while I also worked in some light squats past parallel and some abs.  I stayed pretty light today as I'm hoping to get in a good deadlift tomorrow.  I also hit a bit of cardio.  Today's routine as follows:

Wed	4/25/2012
Lift	Weight	Reps
Thinker curls arm support	10	40
	15	36
	20	30
	25	24
	30	20
	35	16
Nose breakers	75	12
	75	12
	75	12
	75	12
	75	12
Squat (light, past parallel)	135	6
	135	8
	135	10
	135	12
Hammer curls	40	30
	45	24
	50	22
Abs (various)	60	200
Day's total		28040

Hand/Grip Workout

Thanks to today's lift, I'm typing this as if I've lost all dexterity and have never used a keyboard in my life.  We hit hands hard today (Paxton, Dave and I).  Lift as follows:

Tue	4/24/2012
Lift	Weight	Reps
Forearm curls behind back	75	25
	75	25
	75	25
	75	25
Stand front forearm curls	75	25
	75	25
	75	25
	75	25
Seated DB holds	100	40
	75	40
	60	50
One hand SB hold	135	20
	135	25
Two hand SB hold burnout	135	90
CoC (T)	100	50
Day's total		48225

Heavy squat day

I tried to squat last week but had some hamstring issues.  Today I was watching the 2011 World's Strongest Man competition and watched Lawrence Shalaei hit 8 reps on the 2 inch Iron Mind bar at 715 lbs.  He was followed closely by Zydrunas Savickas (Big Z) who managed 7, along with a nice nose bleed that kicked in at rep 6.  A lot of guys couldn't hit a single rep, so I decided I'd see how my squat was doing this week!  I didn't have a spot, and actually don't feel well today, but hit 4 reps on 475 lbs pretty easily.  It has been months since I've squatted heavy, so this is good news.

It was a pretty heavy day all around, and I even busted out the thick leather back brace instead of the standard fabric option I tend to use.

Overall a pretty good week for total weight, miles logged, etc.  Minimal shoulder pain!

Here is today's lift:

Sat	4/21/2012
Lift	Weight	Reps
Shoulders	25	1300
Depression shrugs		200
Lat pulls standing		100
Back fly		150
Standing rows		200
Rotators in and out		150
Low to high		200
DB shrugs		300
Good mornings	95	15
	115	10
	135	10
Curls (curl bar)	75	15
	85	10
	95	8
	105	6
	75	15
Box squats (low)	135	10
	185	8
	225	8
	275	3
	325	2
	375	2
	435	1
	475	4
Tricep press DB	60	50
	75	50
	100	50
	75	50
	60	50
Abs (various)	60	200
Day's total		80605

Video of calf raise and bent row superset

This was the last set of the workout, so we made it a superset - calf raises on 415 x 20 with bent rows on 225 for 15...enjoy!

Heavy Shoulders

We went heavy (ish) today on shrugs and bent rows, and worked up fairly high on calf raises too.  We rounded out with some maintenance lateral lifts, and some abs.  I've got a last set video for you hitting calfs for 20 reps on 415 and bent rows for 15 reps on 225...will upload shortly!

Thur	4/19/2012
Lift	Weight	Reps	Total Weight
Shoulders	25	200	5000
Depression shrugs		100
Lat pulls standing		50
Back fly		50
Shrugs	145	15	2175
	145	15	2175
	175	12	2100
	205	10	2050
	295	8	2360
	295	8	2360
	145	20	2900
Calfs	185	25	4625
	205	20	4100
	275	15	4125
	325	12	3900
	415	20	8300
Lateral raises	25	15	375
	30	12	360
	25	15	375
Front hammer raises	60	12	720
	70	12	840
	80	12	960
Bent rows	135	15	2025
	155	12	1860
	175	12	2100
	175	8	1400
	225	15	3375
Back flies	30	12	360
	40	12	480
	50	12	600
Abs (various)	60	175	10500
Day's total		72500	lbs

Arms day

Hit the lift today with Nate, Paxton and Dave.  Lift as follows:

Wed	4/18/2012
Lift	Weight	Reps	Total Weight
Shoulders	25	850	21250
Depression shrugs		200
Partial stand press SB		100
Low-to-high		200
Lat pulls standing		100
Back fly		50
SB shrugs		200
Forearm curls	100	15	1500
	100	15	1500
	100	15	1500
Reverse curls	65	15	975
	65	15	975
	65	15	975
Hammer curls	35	15	1050
	45	12	1080
	52.5	10	1050
	60	8	960
	75	6	900
Nose breakers	95	12	1140
	105	10	1050
	115	8	920
Close grip bench	145	8	1160
	145	8	1160
	145	25	3625
SB curls	100	12	1200
	110	9	990
	120	4	480
	145	8	1160
Day's total		46600	lbs

Cardio day

With my shoulders still reeling from the prior day's lift, I decided to hit cardio.  I logged about 15 total bike miles including warm-up and cool-down - that equates to about 5 miles for my tracker (3:1 with running/walking).  I didn't lift anything yesterday, but am planning a lift later today with Dave and the neighborhood crew.

Lunch-break lift!

I had a fairly pain-free lift today.  I only did shoulders.  The bulk of the lift was with cords, but I did work in some straight bar (SB) lifts as well, using just the bar.  I hit the full range of motions for the shoulder, and while going light, did over 2,000 total reps, so now I'm pretty tired!  I contemplated some legs, but I'm beat from my Saturday run, and need at least until tomorrow to be ready to squat.  When I weighed in Saturday night, I was 292...a lot of weight to run around!

Here is today's life, and as always, thanks for reading!

Mon	4/16/2012
Lift	Weight	Reps
Shoulders	25	2040
Depression shrugs		200
Rotators in/out		300
Partial stand press SB		180
Low-to-high		240
High-to-low		240
Back fly		120
SB shrugs		240
Back rows		300
Upright rows		60
Over-the-tops		160
Day's total		51000