Heavy deadlift

I pulled 497 today on deadlift and did it without wrist wraps!  This is a 10 lb improvement from my last max.  I'm still down on this and my squat as I tore both my quads while sprinting (not too bad) back in April and am still not quite 100%.  I'd like to see my squat back over 600, though I've never been a great deadlifter and have a lot of room for improvement!

Today's lift was mainly focused on deadlift with work sets up to 3 plates, then sets of 1-3 until my one rep max.  I finished off with some bent rows on 2 plates, curls up to 75s and various abs for about 40,000 lbs, total, for the day.

Heavy bench - alone

Today was a "heavy" bench day, though that is a relative term as I had to lift alone.  I did a pyramid starting on plates and working up to 385, then back down again.  I finished with a burnout on plates for 20 reps with a half-way hold for a 30 count and a 1 minute hold at the top.  Total weight lifted today is approximately 23,000 lbs.  Time for some Cell-Tech!

Shoulders

Today we tackled shoulders!  We built up to 200 lbs on military press, and nearly 500 lbs on shrugs!  With a medley of shoulder raises, dumbell presses and warm-ups and cool-downs to complete the day, we came in around 45,000 lbs to finish up the week ahead of schedule!  Here are some pics from today's lift for your viewing pleasure and to prove we really did it!! :)

This is me...Big Hun!

And of course, Big D!

Back Day

Time is short, as usual, for this dad and working man!  I managed to squeeze in some deadlift, rows, pull-ups, abs and a few combo super-sets, all focused on back, for a whopping 42,000 lbs, today.  I managed to get interrupted with 3 work calls during the lift, even being after hours, so its a miracle I got through it!  Tomorrow is a heavy shoulders day, so plenty of protein and rest tonight so I have the juice to make it during tomorrow's workout with Big D!

Bench repeat

So our new workout MO is going to be 2 week lift cycles, repeating workouts twice (more or less).  We'll become accustomed in the second week (as evidenced by recent weeks), then we'll switch the routine completely for a new shock that will hopefully spur growth!

Today's lift was a close repeat of last week's bench:

Tuesday	8/23/2011
Lift	Weight	Reps	Total Weight
Dumbell, one arm bench	40	15	1200
	60	12	1440
	75	10	1500
	100	8	1600
	100	8	1600
	75	10	1500
	60	12	1440
Pull over to press	100	44	4400
	100	44	4400
	100	44	4400
Medicine ball toss from lay	52	20	1040
	52	20	1040
	52	20	1040
Big Hun's	45	30	1350
	45	30	1350
	45	30	1350
Bar push-ups	200	20	4000
	200	20	4000
Calf raises	135	20	2700
	135	25	3375
	155	25	3875
Abs front holds	40	100	4000
Flys normal	35	10	700
	35	10	700
Skiers	75	15	2250
Bench burnout	95	50	4750
Cooldowns	2500	1	2500
	Day's total			63500

I'm also going to cycle back onto creatine, probably using CellTech as I've liked that over the years.  I'm currently taking a standard 80/20 Whey Protein (concentrate/isolate) blend...standard stuff from Costco as it is a pretty good value.  I'm also considering incorporating Vitakic on a more regular basis to see if that helps.  I think I'll go with the supplement medley for a few weeks and see how it treats me!

Hasta la proxima.

Two in a row!

Despite my crazy tire day yesterday, I was coerced by family members to go flipping, again.  Joined by two of my brothers-in-law and my wife, I went for 95 total flips, and tied things up with abs when I got home for a total of 33,500 lbs today.  Looking forward to a restful evening dinner up the canyon, a day off tomorrow, then back to the grind on Monday!

A day at the track...

Today was another outdoor workout day.  Back to the Colt's football field, this time with Big D.  We upped the stakes and went for 100 flips, along with a partial Herschel workout (running intermingled with sit-ups and push-ups...fairly tiring!).  Not much time today to update, otherwise, but a 43,000 lb day isn't too bad.  Tomorrow will be a light day, but I'll make sure to get a lift in so that I stay ahead of target!