Wednesday + Thursday

Upper Back:

Chest-supported Rows: 3 plates x 6, 6, 6, 6

Fat DB Rows: 90x10/10
110x6, 6

DB Rows: 95x12/12

Band Pull-aparts: Purple In front: 20, 18, 20
Purple Behind Head: 25, 25

And a bunch of biceps


Deadlifts:

Conventional: 225x3, 3, 3 (working on speed)
245x3, 3

Cleans: 135x3, 3, 3

Had to leave due to a study session for my math midterm.

Upper Back

11/19/08

Chin-Ups

body weight + 25lbs x 10

body weight + 25lbs x 7

body weight + 25lbs x 6

body weight + 25lbs x 5

body weight + 20lbs x 7

body weight w/ hand straps x 15 (Brent was showing me how easy it was without having to worry about grip)

I spent so much time with my arms in the air fooling with the straps that by the time I got to my first chin-up I was already tired (never used straps before).

Fat Bar Dumbbell Rows

75 x 8

85 x 6

95 x 5

Pullovers

180 x 8

225 x 7

225 x 6

225 x 3 then the seat fell out from under me again, so I stopped and buckled up next set

225 x 5

One legged upper back

The sciatic nerve strikes again. I'm going to the doctor tomorrow to get this business sorted out. The pain is constant and nearly everything aggravates it still. (pain hasn't gone up or down though, which I think is good) Hopefully it's something simple that can be fixed quickly. I've been stretching a lot too with piriformis streches and some deep lumbar stretches. When the pain hits, these regions seem to tighten up, which exacerbates the nerve. Stretching seems to temporarily improve the pain free range of motion, but as soon as I trigger it again, they tighten up. :(

Chest Supported Rows:
180 x 8
180 x 8
225 x 5
225 x 5
180 x 8

Fatbar Dumbbell Rows:
90 x 10, both hands
110 x 10 left, 8 right¹
110 x 8 left, 7 right
90 x 10, both hands

¹These did not feel good at all on my bad leg. I had to stop to let it settle which really detracted from the reps.

Pull overs:
225 x 10
270 x 10
315 x 10
315 x 7

(supersetted with)
Band Pull-Aparts:
12+ w/ purple
12+ w/ purple
10 w/ green
10 w/ green
10 w/ green

Brent wanted to do curls because he is our Biceps Coach

Standing Curls:
50 x 8
60 x 8
70 x 4

Thumbless Reverse Cambered Bar Curls Feet On Fire:
80 x 10
80 x 10
100 x 8

I had to deadlift these one legged. it was fun.

Upper back - Competition Ensues

Chest-supported Row (mini band): 50x12
70x8
95x6, 6, 8

Smith machine Shrugs: 2 plates + 25x 12
3 x 15
3+25 x 12
4 x 10
4+25 x 10
2 x 54

Fat DB Rows: 90x7/7
100x9/9
110x6/6 (I pussed out, so Dave beat me)

Lat Pulldown: 2/3 stack x 6, 7, 7
full stack x 5

Greg and I are now competing on our main exercises. I beat him on the rows, and the shrugs for weight, but lost on the shrugs for reps. He got 100. I couldn't remember what rep I was on, so Victor had to count for me. At this rate, I will be senile by the age of 35.

Suit is coming tomorrow!

Mr. Lattimer and the Posteriors

Weighted Chin-ups:
+45 x 8
+70 x 7
+90 x 5
+100 x 4.5
(drop set)
+45 x 12, bodyweight x 16

Brent beats me on these :'(

Chest-supported Row:
Used quadded-purples anchored to two 95s. I think it was a bit too much at the top ~150? Quadded-minis would've worked better had we had them.

70 x 10
90 x 10
115 x 7
115 x 6

Fat-bar Dumbbell Rows:
70 x 8
90 x 8 (PR from last week; also, no stopping this time)
100 x 7 (PR)
110 x 4 on right arm, 8 on left arm????

Kyle wins. These are still hard.

Standing cambered bar curls w/ bands
Band wrapped around feet and looped though hands.
35 + purple x 10
35 + purple x 10
35 + green x 8 (harrrd)
35 + green x 7

Calf Raises on Leg Press:
450 x 15
630 x 15
810 x 15
Then the fun began. We did an massive drop set where we went tail failure, then took one plate off, repeat. We stopped with 2 plates on the top pins. 9 sets total
900 x 12 -> 180.
awesome.


We had our newest member Greg show up tonight. A freshman Computer Science major. Computer Science, ftw. Also, we've had another new member Dan start training with us as of yesterday. And Greg's friends are going to join up. At one point there were 7 of us training at the same time, which was pretty intense! Things are looking good for us getting 2 legit 2 quit.

Back Day

Pull-ups: Wide neutral x 6, 6
Wide x 5
Neutral x 6, 5

Chest-supported Row: 70x8
45 + purple band x 8
70 + x 10, 10
Strip Set: 70+ x 10, 45+ x 5, 45x8

Fat DB Rows (heavy today): 70x10/10
90x8/8
100x7/7 (de-load between reps)
110x7/7 (") PR

Fat Bar Hammer Curl/Leg Press Calves Superset from Hell

Joints feeling better today. Shoulders still a bit crappy.

Dave and I now have a Fat DB Row competition going. It's the only thing I can compete with him on. Those things are hard lol.

BACK (to the future)

Scap Pulls: (warm-up) 5, 5, 5

T-Bar Rows (base weight was a 100lb plate and a 15KG weight...so ~3 plates): 3 plates x 10, 4 plates x 8, 5 x 5, 6 x fail, 5 x 5, 5 x 8, 5 and a quarter x 8, 5 x 10

Fat DB Rows: 90 x 10/10, 100 x 7/7, 70 x 20/20

Pull-ups: 4, 2, 7 (purple band assist)

And to finish, a superset of Cross-body Hammer Curls and Standing Calf Raises


Wednesday Weigh-in: 208lbs. Will be weighing myself every Wednesday to evaluate weight gain. A pound a week is reasonable and will add up quickly.

On a side note, I tore the skin on my left hand in two places so now I am applying Neosporin.

Very excited for deadlifts tomorrow.