Back day

Back workout today.  My back didn't hurt, but everything else seemed to, thanks to basketball, so back it was!  Here's a quick video to start with of me doing Good Mornings (Britt - kept it under 300 per my promise!):

In addition, I went semi-heavy on bent rows and then one-armed bench rows.  I also worked in some abs, and a little bit of tricep work.  Here is today's lift:

Sat	6/30/2012
Lift	Weight	Reps	Total Weight
Good Mornings	45	20	900
	95	10	950
	135	8	1080
	185	6	1110
	235	6	1410
	295	6	1770
Bent rows (bar)	185	12	2220
	235	8	1880
	275	8	2200
One-armed bent rows (bench)	100	24	2400
	100	30	3000
Tricep lockouts	100	50	5000
	100	60	6000
Abs	60	70	4200
Day's total		34120	lbs

Mainly a hand day

In the last year or so I've really gained appreciation for hand strength and what it can do.  For too long I only focused on pressing/squating/deadlifting, etc, and didn't take the time to focus on my hands when they've been such an integral part of every lift, all along.  Much like my shoulders which became impinged primarily due to my inattention, my hands had never gotten as strong as they should have, so now I'm making it a goal to change that.

Today was mainly focused on hands with some light curls and abs.  I did my shoulder maintenance that I have to do, but that wasn't the goal.

FYI, yesterday was 90 minutes of basketball which kicked my butt!  My legs are extremely sore as I'm not used to getting out for that long.  I've been paying for my early-morning ball for the last two days, so probably won't make it out again for a while!!

Here is today's lift:

Fri	6/29/2012
Lift	Weight	Reps	Total Weight
Shoulder work with cables	25	500	12500
Rubber band work on hands	5	700	3500
Curls DB	25	30	750
	35	24	840
	45	20	900
	50	20	1000
	50	20	1000
Shoulders using body weight	50	100	5000
Rolling thunder	98	20	1960
	98	20	1960
Abs	60	90	5400
Day's total		34810	lbs

All about stretching

Today was all about stretching...with some light bench.  Not worth reporting in the typical table, but I hit 75 total reps over 3 sets on 135 lbs on flat bench.  I then did a full body stretch including some work with the roller.  I spent about 10 minutes on my back and stomach on the roller and also got a great shoulder stretch while doing so.  Good day overall just to get loose and ready for cardio, tomorrow, in the form of early morning basketball.  I can't believe I've committed to getting up at 5:30 but it will be good to get a run in!  If I have any juice left after 90 minutes on the hardwood, I'll try to work in some squats tomorrow.

Shoulder Workout

Dave and I hit a light amount of cable work with some normal shurgs and a couple of fun dumbbell super-sets, all with the goal of burning out the shoulders...mission accomplished!  I didn't dare take a video today as I was so worn-out from the tire flip yesterday that nothing worthwhile could be captured, but here is the lift:

Tue	6/26/2012
Lift	Weight	Reps	Total Weight
Shrugs	135	20	2700
	135	20	2700
	185	18	3330
	185	18	3330
	225	15	3375
	225	15	3375
	135	40	5400
Lat/Front raise superset	15	80	1200
	15	80	1200
Shoulder cord work	25	300	7500
Abs	60	50	3000
Day's total		37110	lbs

Tire Flip

I hadn't made it out to flip the tire for quite a while, but Dan got me out last night after it cooled down a bit, and I flipped the beast for just over 60 yards, which worked out to 31 flips.  I also got in some light bench, curls and grip work on the rolling thunder to round out the day.  Here's the workout:

Mon	6/25/2012
Lift	Weight	Reps	Total Weight
Bench	45	50	2250
	45	50	2250
	45	50	2250
	45	50	2250
Curls DB	20	50	1000
	20	50	1000
	20	50	1000
	20	50	1000
Shoulders	25	200	5000
Rolling Thunder for reps w/ hold	98	10	980
	98	10	980
	98	10	980
Tire Flip	600	31	18600
Abs	60	50	3000
Day's total		42540	lbs

Truly exhausting workout - truck pull!

I must be a glutton for pain as Dave and I did truck pull, again, today.  Our previous location was full of cars today so we found a new parking lot with some incline.  It appeared empty, then filled up with two dozen women and girls while I was in the middle of my pull.  Trust me, I don't have that many fans!!!!  Here is another truck pull video for your enjoyment showing a 200+ foot pull:

It was pretty hot this morning during the workout, so two sets of this and I was literally spent.  It took me almost an hour to muster-up the energy to walk from my garage/basement upstairs!!!  Two sets of truck pull (for those of you who have never experienced it), feels like ten sets of heavy squats/deadlift all rolled into one minute!  Even though we didn't use a rope, my arms are exhausted, too!

I neglected to report two light shoulder workouts I did over the past few days and some cardio from Thursday.

And, since Britt is the picture queen, here is a pic of me getting ready to pull the truck:

Biceps and some back work

I didn't have a ton of energy today so did a somewhat easy workout.  Arms are always less painful than legs, but I worked in some lower back to not seem too soft!  Here is a quick video of me curling plates, along with today's lift, and as always, thanks for reading:

Wed	6/20/2012
Lift	Weight	Reps	Total Weight
Deadlift lockouts	75	20	1500
	150	15	2250
	150	15	2250
	150	15	2250
	300	15	4500
	150	20	3000
Hammer Curls	50	20	1000
	50	20	1000
	60	20	1200
	75	20	1500
Curls	55	25	1375
	55	25	1375
work sets	115	15	1725
	115	12	1380
	115	12	1380
	115	12	1380
Light shoulder reps	10	650	6500
Abs	60	80	4800
Day's total		40365	lbs

Cardio day

I'd been neglecting my cardio for a while and hadn't gotten a good workout in for a few weeks.  Today I logged 3 miles on the treadmill, and also hit a full shoulder workout (cords only) with some abs.  The primary focus was on the cardio, with the rest as supplemental.  Not too much to report today, otherwise!

Chest Workout

I lifted today with Paxton.  I'm always weary of how my shoulders will do so I started out light for the first few sets to get a feel for the bar, then went heavier on weight in the middle of the lift.  I got in a lot of reps and everything felt pretty good - no pain today!!  We did a lot of bench with rubber bands and then hit a few without, too.  After the workout, I took a few minutes to cool down then hit a few more sets.  On bench days I like to trick my body to think it is done, then go some more - that trick really seems to give me the results I'm looking for. 

Then the focus was to burnout the fronts of the shoulders and the triceps, and I'm already feeling it, so mission accomplished!  Here is today's lift:

Mon	6/18/2012
Lift	Weight	Reps	Total Weight
Bench with bands	130	8	1040
	130	8	1040
	150	6	900
	150	6	900
	180	4	720
	180	4	720
	200	3	600
	220	3	660
	230	3	690
	250	3	750
	320	3	960
	205	8	1640
	115	20	2300
	115	20	2300
Skull crushers burnout	75	20	1500
Behind head triceps burnout	75	30	2250
Cord triceps extensions burnout	60	60	3600
DB hammer press burnout	25	100	2500
Plate press burnout (combined x2)	45	65	2925
	25	65	1625
Cord lockout presses stand burnout	60	30	1800
Day's total		31420	lbs

Truck Pull - Up Hill!!! VIDEO

Check this out...a quick video of me and another of Dave doing truck pull.  We pulled a 4,300 lb Tacoma up hill at the local middle school.  It isn't a serious grade, but enough to make it painful!!  We also started on the gradient versus on the flat part which made it tougher to get rolling.  We did a few sets of pulls, and then a push set, too.  That's all it took to be completely spent for the day.  Enjoy the videos, and always, thanks for reading:

And here is Dave:

Next time we'll go for a few more feet and hopefully a bit faster!

Bench Day

No time to post today other than the lift - thanks for reading:

Fri	6/15/2012
Lift	Weight	Reps	Total Weight
Bench (flat)	150	15	2250
	150	20	3000
	150	25	3750
	150	30	4500
	220	15	3300
	220	15	3300
	260	10	2600
	260	10	2600
	290	15	4350
Abs	60	50	3000
Day's total		32650	lbs

Hand training day

My wife was kind enough to buy me some new Ironmind toys.  I got a 15 inch loading pin with a rolling thunder handle...exciting stuff.  Today was my first time ever working with the RT, and towards the end of my workout, even after multiple CoC sets and a full cable shoulder lift which definitely wears on your hands, I still pulled 170 lbs, two times.  Not a world-class lift by any stretch, but I'm happy for my first time!!!  As I've read around, anything over 150 is basically the 99th percentile for hand strength and above that, it becomes a men-from-the-boys game.  Mark Felix pulled 323 lbs last month which is the new world record.  He held the old record, too, at 301 lbs.  The next closest guys are about 30 pounds below that in the 260s and 270s, so quite a gap!

I'm setting a 2012 goal for myself of 200 lbs on the rolling thunder which sould coincide with a closure on the CoC #3.

Here is today's workout (mainly hands, but some shoulders and abs as well):

Thur	6/14/2012
Lift	Weight	Reps	Total Weight
Rolling thunder	53	8	424
	98	6	588
	143	4	572
	143	4	572
	143	4	572
	153	1	153
	163	1	163
	170	1	170
Shoulder lifts cords	25	1240	31000
Captains of Crush #1	140	20	2800
Captains of Crush #1.5	167	20	3340
Captains of Crush #S	80	40	3200
Abs (various)	60	250	15000
Day's total		58554	lbs

Squat workout with curls

Today was squat.  I didn't intend to go as heavy as I did, but felt good, so why not!?  I squated up over 500 lbs today for 3 reps (502 to be exact), and went fairly heavy on curls too.  My form wasn't quite ideal on the squat, but I'm definitely making progress!  Here is a quick vid of the squat followed by today's lift:

Tue	6/12/2012
Lift	Weight	Reps	Total Weight
Squat (back)	225	6	1350
	225	6	1350
	315	3	945
	405	3	1215
	455	2	910
	502	3	1506
Curls (bent bar)	75	15	1125
	95	10	950
	105	8	840
	125	4	500
	135	3	405
	145	3	435
Hammers burnout	20	100	2000
Abs (various)	60	60	3600
Day's total		17137	lbs