Chest Day

I hit a light round of shoulders and then lifted with the neighborhood guys I train (Paxton, Nate and Nathaniel) and basically stuck to their weights but hit extra reps.  It doesn't necessarily hurt to bench, but it doesn't feel particularly good, so I continue to keep the weights really light and just hit some extra reps.  My back is feeling much better today, so I'm hoping to be able to hit some truck pull this weekend before family vacation.

Here is today's lift:

Thur	5/3/2012
Lift	Weight	Reps
Shoulders	25	775
Depression shrugs		200
Half press		100
Rotators in and out		125
Low to high		250
DB shrugs		100
Triceps extensions	60	30
	70	25
Flat bench (light)	95	12
	105	12
	115	12
	125	12
	135	12
	135	25
	125	25
	115	25
	105	35
Incline DB press	20	50
	25	50
	30	50
	35	50
	40	50
	20	120
Decline push-ups	200	15
	200	15
Abs (various)	60	120
Day's total		65975

The week thus far

My back has been too sore to get in a real lift this week, but I'm a touch better today and will be hitting some shoulders and bench later on.  I have gotten in two hand workouts - exhaustive reps on the Captain of Crush (T) and medicine ball palming holds.  I've also hit some cardio on the bike...nothing too exciting!  I'll update with a real workout later!

Rest!

Sometimes rest (and ice!) is your best friend!  I've overdone it in the past couple weeks leaving me with swelling in my back, soreness in my knees, and a dozen other indicators that it was time to take a few days off!  Yesterday was a no-go, and today I'll probably just train the guys rather than lift.  The only thing that doesn't seem to hurt is my hands, so I may look to hit some Captain of Crush today, at the very least!  I'll post today's workout (whatever it ends up being) later today, but wanted to get a note on here RE Monday.

Just as a fun aside, I've acquired an Iron Mind sand bag and am looking forward to breaking that in in the next week or so!!

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