Combo of pullups and deads = soreness today. 





2/23

Shoulder and tricep workout:

Nice finish to the newer round. Really happy to hittin the highs from last time on the db press. Strength continues to move up, and body weight is slowly doing down, LOL

Db delt press: 3 warms, 85/5 95/5,6
Upright row: 2 warms, 115/7,7
Side lateral up and downs: 3 x
Lying tri ext: 2 warms, 70/8 80/8,9
Reverse tri pressdown: 1 warm, 55/8 60/9

ab work: 4 sets

17 min cardio.

2/24

Cardio to be done for 32 min

2/25

Back and hammy workout:

Today was suppose to be a rest day but since my schedule looks busy tomorrow, I whacked my back today! Went with the higher rep deads due to the shorter rest. More or less, I was breathing heavy after them throughout the entire workout. I matched my best and knew I could have done a couple more, but the hands just gave up first. All in all, gains made.

Pull ups: 4 sets to failure
Deads: 3 warms, 365/14 315/11
Lat pulldown palms in: 2 warms, 140/8,9
Db bent row: 1 warm, 75/10 77/10
Leg curl: 2 warms, 55/8,7

12 min cardio.

2/26
Cardio only at 32 min

Get well soon.
Nice work on the high rep deads!

Thanks guys!




3/2

Shoulder and tricep workout:

After missing a couple of days from being sick, it was nice to train. Still have the swollen glands going on, and if this continues, I will get checked out. But the energy was high, and actually made some nice rep gains from last time doing the workout.

Db shoulder press: 3 warms, 85/5 95/5 97/5
Upright row bar: 2 warms, 115/8,9
Side lateral up and downs: 3 x
Db tri ext: 2 warms, 35/6 40/5 drop set
Reverse pressdown: 2 warms, 60/8,9

upper ab work
17 min cardio

Uh oh Joe- you may have Strep with the swollen glands going on.

You may be needin' some anti-biotics!

3/3

Quads and calves:

Still recovering and planning on going to the doc tomorrow of antibiotics to clears up the swollen glands. But that didnt stop me from moving forward in my squat progression. Just for kicks, I took a different warm up path. This time I did lower reps, even singles prior to the goal sets. I thought this progression allowed the body to adjust nicely to the heavy set, but I wasnt totally warmed up. Simply for the fact of the last set of 365 was the easiest!! LOL

Squat: 4 warms, 335/1 355/1 365/3,3,3
Leg ext: 2 warms, 90/10,10
Leg press: 2 warms, 460/8 470/12
Split Db squat: 55/8 65/8
Donkey Calf raise: 2 warms, 90/15 135/13,12 drop set

12 min cardio

the2ndoak wrote:

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Take care of yourself bud. Youre one of the good ones in this world! Youre the good cop! Me? hehhhh.....

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You better start listening to us, Joe and don't go balls to the wall till your all better.

 

Hey Joe- I was bopping around the forum and saw your journal! Feel better!
Jeez...take it easy until you feel better!!

Joe wrote:

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#1. Still recovering and planning on going to the doc tomorrow of antibiotics to clears up the swollen glands. .......

#2. Simply for the fact of the last set of 365 was the easiest!! LOL

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#1. When you get those antibiotics, scale back a little on the weight.  I forget the source I read, but antibiotic usage during heavy training makes you more susceptible to tears and such.  So be careful as always.

#2. Neuromuscular synaptic facilitation..that's why it was the easiest.  Basically, you are no stranger to this load and your body/mind clicked and "remembered" its groove with this weight on the last set.  Had you never squatted 365 before for reps, this would have been your hardest set...as I will experience this Friday.  Probably meant you could have done 2 to 4 more sets of triples with it to constitute an overload.

 

3/4

Chest and bicep workout:

Trained much latter in the day due to sessions and such. Actually had great energy and nailed the workout. Strength was up since last workout, and had some left!

Flat bench: 4 warms, 225/6 245/3 255/3,3
Chest dips: 2 warms, 4 chains/8,9
X rep In db press: 65 75 65
Barbell curl: 3 warms, 135/5 145/5
Rope curl: 2 warms, 60/9,9

Low ab work
17 min cardio

Joe, I have to personally thank you for your post about your last set of 365 on squats being the easiest.

I just did it tonight and it was my hardest...but I kept thinking to myself, "Joe said it was going to be the easiest." After each rep, I quietly lied to myself and whispered, "Man this is light!" when really it was excruciatingly heavy.  Well not excruciating...that's kind of an exaggeration...but it felt heavy and it was the heaviest sets I've ever done.

Joe,

NICE!! What do you mean by "doing doubles?"

3/8

Chest and bicep workout:

Moved up the ladder nicely today on the flats and dips. Kept the bar curls lighter as my right wrist is sore.

Flat bench: 4 warms, 225/6 245/3 260/3,3
Chest dips: 2 warms, 4 chains/9,9
In db press: X reps 4 sets
Barbell curl: 2 warms, 105/8 120/8 85/12
Rope curl: 50/10,9,10

upper abs: 4 sets
17 min cardio

3/9

rest day, 32 min cardio

Joe wrote:

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Felt great this morning and was ready to hit the back hard. Well, my wife got home with my son who just had his 4 year check up. They were concerned with his lack of growth from last year and some of the signs point to Celiac Disease. Well, that was not the worse of it, since that can be address and he can be ok. The crappy part was taking him to get blood work! So, I did it, but just having him in my lap when they took 5 viles of blood made me sick! He is ok, and just need to wait and see what happens.

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Awww poor little guy!  Hope they can figure out what it is....lots of extra hugs for him!