Catch-up day

I'm playing catch-up today after having to take a couple of days off as I didn't have time to lift much this week.  This is almost like 3 lifts in 1!  Here is a video of my burnout set of squat after already having done 7 sets along with a taxing plyometric workout for nearly 10 minutes:

This looks easy but by rep 8 it got pretty rough..."just the way your mother likes it, Trebek!"

And here is the workout broken-out:

3/30/2013
				Weight	Reps
Squat (back)				135	15
				135	10
				225	8
				225	8
				315	6
				315	6
				315	12
Calf raises				315	15
				315	15
				315	15
Standing strict press				135	6
				135	8
				135	8
				135	10
Band rows				150	15
				150	15
				150	15
Shoulder maintenance work				25	160
Hip thrusts				200	25
				200	30
Plyometrics				300	150
Abs				60	90
Stretch
			16	min cardio

Squat day with Thayne

I've had an off-and-on stomach issue for the past couple of weeks which has left me feeling pretty weak.  Today was no different, but I was able to power through a light squat workout thanks to Thayne coming over.  Always good to have a spotter!

Here is a video of some of our top-end and then back-off sets.  I peaked at 405 today but wasn't wearing a belt, nor did I wrap my knees.  I was trying to focus on getting my feet out wider to help me get lower.  It is taking some getting used to, but in the long-run should help!

And here is the workout:

				Weight	Reps
Squat (pause back)				135	10
		NO BELT!		225	6
				315	4
				365	2
				405	2
				405	2
				405	2
				315	6
				225	10

Wednesday...what day? Band day!

I remain limited in what I can do, do to my forearm injuries, however, if I wrap-up really well and avoid certain motions, I can get through a workout.  I used bands, almost exclusively, today, which also helps keep stress off the injured areas.  Here is a video of the tactic in motion with me shrugging holding the bands zercher style, thus removing my forearms from the lift:

I didn't do anything heavy today.  My main focus was on upper back, high rep and moderate weights, with just a bit of legs and cardio.  Here is the lift:

				Weight	Reps
Seated rows bands				50	40
				50	40
				75	30
				75	30
Calf raises				45	25
				135	15
				185	15
				235	15
				235	15
			superset 3 angles	235	25
Standing rows bands				75	25
				75	25
				75	25
Shrugs bands zercher style				300	20
				300	20
				300	25
Pull downs bands				75	25
				75	25
Abs				60	100
Stretch
			14	min cardio

Heavy Tuesday

Went heavy today with non-arm stuff, and moderate on shoulders.  Here is a quick video of pressing the log overhead which somehow doesn't hurt!

And here is the lift:

				Weight	Reps
Seated log press				65	10
				115	8
				115	8
				165	6
				185	5
				205	4
				225	4
				115	10
Pause squats				135	6
				225	6
				315	3
				315	3
Zercher squat bands				150	12
				300	12
				450	12
				450	12
Hip thursts w/ medicine ball				250	15
				250	15
Shoulder rehab work				100	25
Abs				60	100
Stretch
			5	min cardio

He has returned...kind of

I have returned in the sense that I'm back to base.  My arms still hurt a lot and continue to limit my lifting substantially.  I also feel bad because I'm supposed to be playing center in a basketball league and hurt too much to do that...sorry G!

I did manage a solid lower-body lift today, with Brian.  Focus was on squats hitting parallel and lower back.  There was quite a bit of band work.  I stopped short of the goal for the day as I had some pain in my abs, and didn't want it to turn into yet another injury, so with that, here is a video of the lift, along with the actual workout below.

				Weight	Reps
Pause squats				135	8
				135	4
				225	4
				315	3
				405	3
				455	3
Zercher squat bands				300	12
				300	12
				450	12
				450	12
Hip thursts w/ medicine ball				250	20
				250	20
Shoulder rehab work				25	100
Stretch
			5	min cardio

Travel Week

I've been on the road all week, and on my feet so much that I hadn't lifted until today.  I got in the gym here in Anaheim without any gear and still got in a decent lift.  I hit a number of machines that I normally miss, spent about 20 minutes on cable work, and stretched.  I used the Smith Machine to squat up to 315 for a couple of sets, and hit 4 sets on seated military press on plates.  I tied everything up with a little bit of ab work, and called it a day.

I probably won't lift tomorrow but will be home on Saturday and will go hard, again, then, so tune back in this weekend!

Travel week

I'm off to California for the week for meetings and so I won't be able to get in a good lift, in all probability.  Hopefully the hotel will have something adequate to work my legs, and I'll try to continue to rest my forearms as much as possible.  This nagging injury is getting on my nerves!  I'm better than last week, but seem to have plateaued, so fingers crossed that I can make a full recovery, soon, and get back to 100% training!

Although a day off today, I did a little bit of walking, stretching, etc.

Sabado gigante - RELOADED

Solid two hours today, so I'll let the lift speak for itself:

				Weight	Reps
Shoulder maintenance work				25	250
Calf raises bar				225	20
				225	20
				225	20
				225	20
				225	20
				225	25
Hip thrusts bands				250	20
				250	20
Pause squats bands				100	10
				200	10
				250	10
				250	12
				300	12
				300	12
				300	12
Band hypers				200	20
				200	20
				200	20
Lateral band movements				50	130
Plyometric work				150	300
			25	min cardio