BRICKHOUSE wrote:

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I just love reading your "Journal" (it's far from being just a post) Dave.  I myself train as though I am a Pro, I believe if you train, act (meaning; represent) and talk like a Pro one day you can officially say you are one.  Don't lose focus and stay motivated.

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Thank you so much for reading and commenting on my journal!!  That really is very cool and means a lot to me.  I think one of the reasons I write it down is that it is then OUT THERE - its more real and it forces me to think "OK - well its out there - I have to meet those expectations"  So thanks so much - when other comment on it - it makes it more "Oh gosh - I better do it!!"

 

Back and Ham 10/12

Deads – 3 warm 225/3, 255/3, 285/6, 6
Lat Palm Up – 100/8, 120/8, 130/5, 160/8,(165/ 8, 8)
T Bar – 90/8, 90/8, 140/8, (145/8, 8)
Close Row H – 130/12, 200/12, 200/12
Good Morning – 95/12, 12, 12
Glute Ham – 3 x fail

Good workout this morning. A bit out of it today – just a bit foggy. Deads were good. I maxed out on my last set and then added another set to failure. Wanting to take full advantage and max my workout. Lat Palm Up – good was able to increase a bit. T Bar same. Close Row High – good as well. Good mornings were also – well - really good. Keeping the weight a bit lower - but really stretching. Glute Ham Raise good as well. Have trouble with my hamstrings on anything other than curls – don’t feel like I’m fully engaging the hamstring – almost like I’m going through the motion. Trying to mentally focus on those muscle – sometimes hit it – sometimes don’t though.

So trying to take the mantra that every day is a battle that needs to be won (ain’t that the TRUTH!!). Trying to focus on the here and now and not so much the long term goal. Have laid out what I want to accomplish – but know that to get there I have to win HERE in the every day.

Shoulder / Bi
Military Press – 3 warm – 95/3, 110/3, 120/7, 7
Side Lat Cable – 15/10, (25/10), 25/10, 10
Floor Raise – 10/10, (12.5/10, 10)
Cable Upright Row – 100/10, 110/10, 120/10
IN DB Curl – 20/6, 6, 30/6, (35/6, 6)
Cable Curl – 100/10, 110/10, 120/10
Lower Abs


Good workout. My lower back is really hurting me from Deads yesterday – think I’ll go back to using a belt just to help out with that a bit. Military press – good – solid - a bit light. Doing my 5/3/1 but cranked out max on it for the last set and added an extra set as well. Side Lat Raises – using a cable now – I prefer it to the DB as I think the weight seems a bit more constant through the range of motion. Doing it with the cable behind. Floor raises – who would think so little weight could feel so heavy!! Really like these quite a bit. Cable upright row – nice. IN DB Curl – good – was able to up it a bit. Cable Curl good – not a big fan of cable curls – not exactly sure why. Tomorrow is Quads

Quad / Calf 10/14

Squat – 3 warm – 235/1, 275/1, 300/1
Hack – 90/10, 90/10, (200/10), 200/10
Sissy – 45/12 x 3
Bar Lunge – 135/12 x 3
Donkey – 280/20, (320/20), 320/20, 20, 20

Good workout. My back was really hurting this morning and I almost didn’t go to the gym – but figured I would give it a shot. Popped on a weight belt and did it. Back actually felt much better after I was done. Squats were good and solid – as was the whole workout. Hack was great – think I really now prefer the smith machine to the hack squat machine. Sissy good – Bar Lunge – nice and deep. Donkey – good. Overall a good workout so happy. Tomorrow is chest and Tri.

Crappy 'rss day today - two things kept me going. Thinking of coming home and getting a hug by Elizabeth and the fact that tomorrow is chest day!!

Shoulder / Bi
Military Press – 3 warm – 100/5, 115/3, 130/1, 3
Side Lat Cable – 15/10, 25/10, 10, 10
Floor Raise – (12.5/10, 15/10, 10)
Cable Upright Row – (110/10, 120/10, 130/10)
IN DB Curl – 20/6, 6, 30/6, 35/6, 6
Cable Curl – 100/10, 110/10, 120/10
Abs

OK workout – this morning I was completely in a funk. Just tired all around – just in need of a complete break (read – VACATION). But workout was just ok – need to get my head back in it. I need to work and think like a Pro – if I’m going to have a shot at it – have to work and think above my station!!

Overall did improve the weights – but did feel like I was just going through the motions a bit.

nice job dave...how do you like the new powerlifting routine?

Chest / Tri – 10/21
Press – 3 warm, 125/5, 135/5, 145/5
In DB – 45/10, 54/10, 75/10, (80/10)
Pec Dec – FLY – 100/12, 135/12, 150/12, 12
Uneven Pushups – 2 x fail
Tri Dips – 4 x fail

Rope Pushdown – 140/12, (190/12), 12
weight 174

Good workout. My left shoulder is starting to flare up a bit so need to be cautious of that. So it was a deload workout on the 5.3.1 portion and that went well. In DB – tried for 80 in my first working set and it just didn’t happen – I was going to keep it at 75 – but decided to go for it. So upped to 80 – still kept good range and form (paramount). So glad I went for it - nailed it. Left shoulder a bit of a problem – but worked through it. Pec Dec was good – nice and strong as were pushups. Dips started to hurt a bit in my shoulder. Rope Pushdowns – great. Overall a good workout. WIN TODAY – TO BE A PRO – TRAIN LIKE A PRO.

Quads / Calf – 10/25
Squat – 210/5, 240/5, 275/5
Leg Press – 270/10, 360/10, 450/10, 450/10, 540/10, 540/10
Leg Ext – 220/10, 220/10 , 235/10
Walking Lunge – 135/12 x 3
Calf – High Rep – 90/30, 140/30, 30, 30, 30

Really nice workout this morning. Doing workout C and it is now in sync with my 5/3/1 so each time I change workouts – I reset my 5/3/1 so makes it a bit easier.

So good weight – did tip a bit forward doing squats (I’m an idiot) but good solid leg workout. Squat – bum totally in the basement – great range. Leg Press – nice – not going to move it up – going to ensure that I keep it here and really keep the range nice and deep. Leg Extensions – AWESOME – seemed almost light. Good squeeze at the top – felt just awesome – will up next time. Walking lunges – good. Nice weight – will stay here (seems I always stay here on these).
Calf – burned!! Crazy burned – will be sore I am sure. But took them nice and slow. Tomorrow is chest – love chest day.

BRICKHOUSE wrote:

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So Dave, where on your shoulder are you having issues?

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 You know - I'm not exactly sure.  I'm going to be benching tomorrow - so sure it will come out a bit - so I'll let you know tomorrow - HA

Chest / Tri - 10/26

Bar Press – 3 warm, 140/5, 160/5, 185/5
Slight IN DB Press – 45/10, 45/10, 70/10, 70/10
Flat DB Press – 45/12, 54/12, 65/12, 9, 12
In Fly – 40/12, 45/12
Close Press – 95/10, 95/10, 115/10, 125/10, 10
Rev Pressdown – 40/12, 60/12, 12, 12
Ok workout – not great by any stretch. Just couldn’t wrap my head around it today. Which is a shame as I really usually like chest day. Just had difficulties. My left shoulder is also giving me some trouble – so not happy about that at all – kind of sucks to be perfectly honest. I don’t have time to be hurt!!! However

Bar Press was good – hit my 5/3/1 numbers – nice and solid.
In DB Press good – shoulder started hurting a bit. Flat DB – kept the range good and was pretty tired come the end of it. Fly – good as well. Close Press – nice – shoulder hurt though. Rev Pressdown ok – didn’t get any type of pump out of today at all. I do have to say – I think I was really just going through the motions – which is never good. However – will shake it off – can’t have a great workout every day. I may switch up the Close Press to something else – to take strain off my shoulder. Want to try to modify exercises to allow whatever is going on to heal itself.

Glutes, quads and calfs are all a bit sore from yesterday – always like that. A bit in a “post season” funk. Although I am feeling stronger and better as a whole – do have a bit of the funk. I’ve put on some weight – so not fully happy with how I look (yes – I know it is of my own doing) – and then I also don’t feel like I’m “BIG” – so feeling like I’m just hanging out somewhere in the middle. Interesting too – not hungry at all. Eating almost seems like a hassle. I have kept my diet fairly clean – not super and certainly not pre-contest – but also not bad. Eating what I want – but most of the time it is still good, healthy choices. Just a funky Tuesday.

The shoulder probably has some inflammation in it. I can't see from here what it is. You've got some intense shoulder work going on on three consecutive days (chest then back then shoulders). Wonder if that may have anything to do with it?

winflex wrote:

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The shoulder probably has some inflammation in it. I can't see from here what it is. You've got some intense shoulder work going on on three consecutive days (chest then back then shoulders). Wonder if that may have anything to do with it?

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Thanks - I think that coupled with a case of the O - L - D s is killing me - HA.  I think I am going to maybe downshift things a bit and let things heal a bit.  I need to learn to push - but be smart - kind of hard to balance some times

 

Dave, if you feel are feeling during the bar press and close press, it sound like it is the front of your shoulder?  I use this stretch everyday after my workouts, 3 sets and holding it for 1- 2 minutes.  It not only is good for the back, but shoulders, pecs, and neck.  Give it a try and hopeful you will be feeling better soon.  I also agree with Dwayne and Joe, you don't want to make it any worse.

Shoulder / Bi
Military – 2 warm, 95/5, 105/5, 120/5
IN DB Press – 3 warm, 65/8, 8, 8
1 Arm Cable – 15/10, 15/10, 25/10, 25/10
Seated Rear Delt – 20/12, 25/12, 12
ss Upright Row – 70/12, 80/12, 90/12
Hammer – 20/6, 6, 30/6, 35/6, 40/6
Close Curl – 65/10, 85/10, 10, 10
Good workout this morning. Military was good and strong. IN DB Press – good. Did a bit more of an incline about 60 degrees to hit both shoulder and chest a bit more. Need to work on upper chest – so taking advantage of any situation I can. I Arm Cable – good. Seated Rear and Upright row good as well. Hammer felt great – haven’t done hammer in quite some time. Close Curl good as well overall a good solid workout. Also got some abs in as well. Bad is sore just a bit from yesterday – not bad – but that “good” sore that you get. So happy about that.