Kind of a day off

I had aspirations of running, or doing something today...then I realized how sore and tired I was, so basically took the day off!  I did about 600 reps of my shoulder routine, mainly focused on outward rotations at the waist - nothing too fancy.  Hopefully I'll have energy for a lift tomorrow and would really like to hit some squats.  Until then...

Back day

Here's today's workout:

Wed	4/11/2012
Lift	Weight	Reps	Total Weight
Bent rows	135	15	2025
Deadlift lockouts	135	15	2025
Bent rows	135	15	2025
Deadlift lockouts	135	15	2025
Bent rows	185	12	2220
Deadlift lockouts	185	12	2220
Bent rows	205	10	2050
Deadlift lockouts	205	10	2050
Bent rows	225	8	1800
Half deadlift	225	8	1800
Bent rows	135	20	2700
Half deadlift	135	20	2700
Abs (crunches)	60	50	3000
Abs (holds)	60	50	3000
Stretch		2	2000
Day's total		33640	lbs

Non-shoulder day

I don't get many of these anymore!  Every day seems to be a shoulder day.  I intended to hit squats hard, but pulled-up tight after the first set and had to focus elsewhere.  I listed out today's full workout set by set, rather than lumping things together.  Just as a point of reference, this lift took me just under 30 minutes including warm-up and cool down...in other words, with 16 sets plus stretching, there was no rest in between sets!

Tuesday	4/10/2012
Lift	Weight	Reps
Curls	60	25
Calf raises	185	25
Squat	185	12
Skier triceps	60	25
Curls	75	20
Hip thrusts	75	30
Calf raises	185	25
Curls	75	20
Skier triceps	80	20
Good mornings	100	20
Abs (holds)	60	50
Curls	60	30
Tricep extensions	75	40
Abs (holds)	60	50
Hip thrusts	75	40
Stretch		7
Day's total		44120

Breaking news...this just in!

Just thought I'd mention that I just closed the Captain of Crush level 2.5 with my right hand, following my workout!  This implement has 237.5 lbs of resistance, so it is a pretty tough closure.  To count, you have to touch the two ends of the gripper to each other and hold.  Hopefully the left hand isn't too far behind, especially since my right hand is the arthritic one with all the pain!!

Full body to start the week

I did a pretty full shoulder day but also worked in some light deadlift, rows, calfs, abs and grip work.  My grip has gotten substantially stronger in the past few months and I should be able to close the CoC 2.5 on both hands very soon...Dan, watch out! :)

Here is today's lift:

Monday	4/9/2012
Lift	Weight	Reps
Total shoulder reps	25	1400
DB shrugs		120
Standing rows		120
Back flys		120
Push-downs		200
Rotate out/in		240
Backhands (hi/low)		120
Forehands (hi/low)		120
Front or Rev raises (low)		240
Over-the-tops		120
Deadlift straight-leg	135	15
Bent rows	135	20
Lat-pulls (mult sets)	60	60
Abs (various)	60	150
Calf raises (mult sets)	185	30
Stretch		13
CoC #T	100	80
Day's total		78875

Mainly a shoulder day

Fri	4/6/2012
Lift	Weight	Reps	Total Weight
Total shoulder reps	25	1320	33000
DB shrugs		120
Standing rows		120
Push-downs		160
Rotate out/in		350
Backhands (low/hi)		100
Forehands (low/hi)		160
Front or Rev raises (low)		180
Over-the-tops		130
Incline push-ups	200	30	6000
Curls (bar)	45	40	1800
Abs (various)	60	50	3000
Calf raises (mult sets)	185	60	11100
Stretch		6	6000
CoC #T	100	60	6000
Day's total		66900	lbs

Cardio day

I haven't been getting enough cardio, so I worked some in today.  Also a nice chance to rest my upper body as I was fairly sore from the last two days.  I hit 4.5 total miles.  I'm too heavy to run very far at one time, so I mix it up.  I'll typically walk for 2 minutes, then run for 3 on about 8 minute pace.  In addition to the cardio, I got in some good stretching and a light ab workout.  Tomorrow back to the grind!!

Thanks for reading!