Two months to work up the nerve
Moderator: Dux

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 4/4/14
DL, chains (40# each). (no chains) 8x 135, 135. (chains) 8x 135; 6x 185; 3x 225; 2x 245; 1x 275
Static DL. 5x 135, 185, 225
DL. 8x 135; 6x 185; 3x 225; 2x 245; 1x 275
GHR. 3x 8 (5#,5#, 10#)
Rev hyp. 12x 45, 90, 135
Vertigo at wakeup. Didn't bother me lifting. Spinny head at the computer. Hopefully on the wane.
DL, chains (40# each). (no chains) 8x 135, 135. (chains) 8x 135; 6x 185; 3x 225; 2x 245; 1x 275
Static DL. 5x 135, 185, 225
DL. 8x 135; 6x 185; 3x 225; 2x 245; 1x 275
GHR. 3x 8 (5#,5#, 10#)
Rev hyp. 12x 45, 90, 135
Vertigo at wakeup. Didn't bother me lifting. Spinny head at the computer. Hopefully on the wane.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 4/5/14
35 min AMT
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105, 107 (fail)
DB press. 8x 35, 40; 6x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
Fr rs, cbl. 8x 10, 15, 17.5
Side rs, cbl. 12x 10, 15, 17.5
Bnt ovr rw, cbl. 12x 10, 15, 17.5
Tri pd (vbar, back supp). 12x 40, 50, 60
Tri pd (rope, back supp). 12x 20, 30, 35
I think the vertigo is gonethat's a good thing.
Su 4/6/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
40:09. Last few minutes were tough. But still, no vertigo.
45 min elliptical
35 min AMT
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105, 107 (fail)
DB press. 8x 35, 40; 6x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
Fr rs, cbl. 8x 10, 15, 17.5
Side rs, cbl. 12x 10, 15, 17.5
Bnt ovr rw, cbl. 12x 10, 15, 17.5
Tri pd (vbar, back supp). 12x 40, 50, 60
Tri pd (rope, back supp). 12x 20, 30, 35
I think the vertigo is gonethat's a good thing.
Su 4/6/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
40:09. Last few minutes were tough. But still, no vertigo.
45 min elliptical

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 4/8/14
Cambered bar squat. 8x 60, 60, 110; 6x 150; 3x 170; 2x 190
SSB. 6x 80, 130; 3x 170; 2x 175
Squat. 6x 55, 105; 3x 145, 165
45 min elliptical
W 4/9/14
Pullups. 10 neut; 6 reg; 8 chin; 7 neut
Std cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30; 6x 35
Cable curls. 12x 55, 60, 65, 70
Pullups. 5 neut, 5 neut, 4 reg
Cambered bar squat. 8x 60, 60, 110; 6x 150; 3x 170; 2x 190
SSB. 6x 80, 130; 3x 170; 2x 175
Squat. 6x 55, 105; 3x 145, 165
45 min elliptical
W 4/9/14
Pullups. 10 neut; 6 reg; 8 chin; 7 neut
Std cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30; 6x 35
Cable curls. 12x 55, 60, 65, 70
Pullups. 5 neut, 5 neut, 4 reg

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 4/10/14
Banded BP. (no bands) 12x 45, 45; (bands) 6x 95; 3x 115; 1x 135, 145
Banded BP (wider grip). 6x 95; 2x 115; 3x 135; 1x 155 (fail), 155 (fail)
BP. 8x 95; 3x 135; 1x 155, 160
DB flat, reg. 8x 35, 45, 55
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20, 25
Tri pushdown (vbar). 12x 70, 90, 110, 130
Tri ovrhd ext (vbar). 12x 70, 80, 90, 100
45 min elliptical
F 4/11/14
DL, chains. (no chains) 8x 135, 135; (chains) 8x 135; 6x 185; 3x 225; 2x 275; 1x 295
Deficit DL (45+10 plts). 6x 135, 185; 3x 225; 1x 175
GHR. 3x 8 (5#, 10#, 10#)
Rev hyp. 12x 45, 90, 135
45 min elliptical
Too much cake and medium rare burgers and mounds of fries.
Sa 4/12/14
35 min AMT
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
VERTIGO
Tri pd (vbar). 12x 60, 80, 100, 120
Ovrhd tri cbl ext (vbar). 12x 60, 70, 80, 90
More cake.
Su 4/13/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105; (bands) 8x2x 105
BP. (no bands) 12x 45; 12x 45; 8x 65; 6x 95; (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210; (bands) 8x2x 160
39min 33sec
45 min elliptical
Restaurant double cut pork chops, sweet potatoes w/ candied pecans, creme brulee.
M 4/14/14
Seat BB pr. (no bands) 8x 45, 45; (bands) 8x 45; 6x 65; 2x 85 (fail 3); 1x 90
Seat BB pr. 6x 65; 3x 95; 1x 105, 110
DB press. 8x 30, 35, 40; 4x 45
Fr rs, cbl. 8x 10, 12.5, 15, 17.5, 20
Side rs, cbl. 12x 10, 15, 17.5
Bnt ovr rw, cbl. 12x 10, 15, 17.5
Plate raises. 12x 25, 25, 25
Pll aprts (red). 4x 30
Shrugs (Sm mach). 12x emp, 70, 110, 130
65 min elliptical
Morrrrrrrrre cake.
T 4/15/14
Squat. (no bands) 8x 55, 55; (bands) 6x 55, 105; 3x 145; 2x 165; 1x 185
Squat. 8x 145; 6x 165; 3x 195
60 min elliptical
Restaurant chicken something in buttery/olive oil tomato sauce with mounds of roasted vegetables.
W 4/16/14
Pullups. 10 neut; 6 reg; 9 chin; 8 neut
Std cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 60, 65, 70
Pullups. 5 neut, 5 neut, 4 reg
Breakfast of office cakelots and lots of office cake. Restaurant lunch of salty cochon de lait + bbq shrimp and fries.
I'm super asocial and yet, the last few days have been a tightly packed hell of unrelated social activities, outoftown visitors, and restaurant meals with friends. I'd like to say that it's over, but this afternoon, more office cake will be served. And then I'm going on the twistedparent Messiah watermelon and lettuce diet. (Or maybe I'll just exercise some restraint.)
Banded BP. (no bands) 12x 45, 45; (bands) 6x 95; 3x 115; 1x 135, 145
Banded BP (wider grip). 6x 95; 2x 115; 3x 135; 1x 155 (fail), 155 (fail)
BP. 8x 95; 3x 135; 1x 155, 160
DB flat, reg. 8x 35, 45, 55
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20, 25
Tri pushdown (vbar). 12x 70, 90, 110, 130
Tri ovrhd ext (vbar). 12x 70, 80, 90, 100
45 min elliptical
F 4/11/14
DL, chains. (no chains) 8x 135, 135; (chains) 8x 135; 6x 185; 3x 225; 2x 275; 1x 295
Deficit DL (45+10 plts). 6x 135, 185; 3x 225; 1x 175
GHR. 3x 8 (5#, 10#, 10#)
Rev hyp. 12x 45, 90, 135
45 min elliptical
Too much cake and medium rare burgers and mounds of fries.
Sa 4/12/14
35 min AMT
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
VERTIGO
Tri pd (vbar). 12x 60, 80, 100, 120
Ovrhd tri cbl ext (vbar). 12x 60, 70, 80, 90
More cake.
Su 4/13/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105; (bands) 8x2x 105
BP. (no bands) 12x 45; 12x 45; 8x 65; 6x 95; (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210; (bands) 8x2x 160
39min 33sec
45 min elliptical
Restaurant double cut pork chops, sweet potatoes w/ candied pecans, creme brulee.
M 4/14/14
Seat BB pr. (no bands) 8x 45, 45; (bands) 8x 45; 6x 65; 2x 85 (fail 3); 1x 90
Seat BB pr. 6x 65; 3x 95; 1x 105, 110
DB press. 8x 30, 35, 40; 4x 45
Fr rs, cbl. 8x 10, 12.5, 15, 17.5, 20
Side rs, cbl. 12x 10, 15, 17.5
Bnt ovr rw, cbl. 12x 10, 15, 17.5
Plate raises. 12x 25, 25, 25
Pll aprts (red). 4x 30
Shrugs (Sm mach). 12x emp, 70, 110, 130
65 min elliptical
Morrrrrrrrre cake.
T 4/15/14
Squat. (no bands) 8x 55, 55; (bands) 6x 55, 105; 3x 145; 2x 165; 1x 185
Squat. 8x 145; 6x 165; 3x 195
60 min elliptical
Restaurant chicken something in buttery/olive oil tomato sauce with mounds of roasted vegetables.
W 4/16/14
Pullups. 10 neut; 6 reg; 9 chin; 8 neut
Std cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 60, 65, 70
Pullups. 5 neut, 5 neut, 4 reg
Breakfast of office cakelots and lots of office cake. Restaurant lunch of salty cochon de lait + bbq shrimp and fries.
I'm super asocial and yet, the last few days have been a tightly packed hell of unrelated social activities, outoftown visitors, and restaurant meals with friends. I'd like to say that it's over, but this afternoon, more office cake will be served. And then I'm going on the twistedparent Messiah watermelon and lettuce diet. (Or maybe I'll just exercise some restraint.)

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 4/17/14
am: 35 min ellip
pm:
Banded BP. (no bands) 12x 45, 45; (bands, no wrap) 6x 95; 3x 115; (1 wrap) 3x 115; 1x 135, 145, 150
Board press. 6x 95; 3x 115; 3x 135; 1x 155, 165
BP. 8x 95; 3x 135; 1x 155, 160
DB flat, reg. 8x 35, 45; 7x 55
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20, 25
Tri pushdown (vbar). 12x 75, 95, 115; 10x 130
And cake.
am: 35 min ellip
pm:
Banded BP. (no bands) 12x 45, 45; (bands, no wrap) 6x 95; 3x 115; (1 wrap) 3x 115; 1x 135, 145, 150
Board press. 6x 95; 3x 115; 3x 135; 1x 155, 165
BP. 8x 95; 3x 135; 1x 155, 160
DB flat, reg. 8x 35, 45; 7x 55
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20, 25
Tri pushdown (vbar). 12x 75, 95, 115; 10x 130
And cake.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 4/18/14
DL. 8x 135, 135. (bands) 3x 135, 185, 225; 2x 245; 1x 275
Def DL (on 100 plt). 6x 135, 185; 3x 225; 1x 275
Static DL. 5x 135, 185, 225, 245
GHR. 3x 8 (5#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
45 min ellip
S 4/19/14
Seat BB pr. 8x 45, 45. (bands) 8x 45; 6x 65; 3x 75; 2x 85 (fail 2); 1x 90
Seat BB pr. 6x 65; 3x 95; 1x 105, 110 (fail)
DB press. 8x 30, 35, 40; 6x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr rs, cbl. 8x 15, 17.5, 20
Side rs, cbl. 12x 10, 15, 17.5
Bnt ovr rw, cbl. 12x 10, 15, 17.5
M 4/21/14
35 min AMT
X3:
15 Wtd situps (1020#)
15 wtd side bends (25#)
15Lying leg raises
20 Russn twst (20#)
30 Pullaparts
DL. 8x 135, 135. (bands) 3x 135, 185, 225; 2x 245; 1x 275
Def DL (on 100 plt). 6x 135, 185; 3x 225; 1x 275
Static DL. 5x 135, 185, 225, 245
GHR. 3x 8 (5#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
45 min ellip
S 4/19/14
Seat BB pr. 8x 45, 45. (bands) 8x 45; 6x 65; 3x 75; 2x 85 (fail 2); 1x 90
Seat BB pr. 6x 65; 3x 95; 1x 105, 110 (fail)
DB press. 8x 30, 35, 40; 6x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr rs, cbl. 8x 15, 17.5, 20
Side rs, cbl. 12x 10, 15, 17.5
Bnt ovr rw, cbl. 12x 10, 15, 17.5
M 4/21/14
35 min AMT
X3:
15 Wtd situps (1020#)
15 wtd side bends (25#)
15Lying leg raises
20 Russn twst (20#)
30 Pullaparts

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 4/22/14
Banded squat (thicker than last week). (no bands) 8x 55, 55; (bands) 6x 55, 105; 2x 125; 1x 145; 1x 170
Camber bar squat. 4x 150 (bar slipped, dumped, crap). 3x 170; 2x 180; 1x 190
60 min elliptical
I feel like a dumbass for dumping the camber bar. Neither I nor my coach was expecting me to fail (first set; weight shouldn't have been hard for me). So he was standing to the side to check depth when the bar started to slip. The bar was too low on my back, and I just couldn't stop the slipping or recover the bar. I also couldn't think fast enough about the best way out, so I went down and dumped the weight as close to the ground as I could manage. He saw the slipping and was behind me by the time I dumped; I'm not sure whether it fell back into him or whether he had time to stop the bar. He and I were talking last week about a dumb lifter who loads too heavy, can't get control, and just lets the bar fall on his spotters ALL the time, almost every time he squats.
Of course, I apologized and my coach was gracious (he'd have told mein that coach's wayif he thought I did something stupid, but he shrugged it off). And it was super light weight compared to what he's used to spotting. But still. He told me about two spectacular bench failures in his youth, then made me immediately do more sets, which I did with trepidation, and with the bar about as high as I could manage without shoving it THROUGH the back of my neck. Ugh. Just not gonna let that happen again is all, I guess.
Banded squat (thicker than last week). (no bands) 8x 55, 55; (bands) 6x 55, 105; 2x 125; 1x 145; 1x 170
Camber bar squat. 4x 150 (bar slipped, dumped, crap). 3x 170; 2x 180; 1x 190
60 min elliptical
I feel like a dumbass for dumping the camber bar. Neither I nor my coach was expecting me to fail (first set; weight shouldn't have been hard for me). So he was standing to the side to check depth when the bar started to slip. The bar was too low on my back, and I just couldn't stop the slipping or recover the bar. I also couldn't think fast enough about the best way out, so I went down and dumped the weight as close to the ground as I could manage. He saw the slipping and was behind me by the time I dumped; I'm not sure whether it fell back into him or whether he had time to stop the bar. He and I were talking last week about a dumb lifter who loads too heavy, can't get control, and just lets the bar fall on his spotters ALL the time, almost every time he squats.
Of course, I apologized and my coach was gracious (he'd have told mein that coach's wayif he thought I did something stupid, but he shrugged it off). And it was super light weight compared to what he's used to spotting. But still. He told me about two spectacular bench failures in his youth, then made me immediately do more sets, which I did with trepidation, and with the bar about as high as I could manage without shoving it THROUGH the back of my neck. Ugh. Just not gonna let that happen again is all, I guess.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 4/23/14
am: 35 min ellip
pm:
Banded BP. (no bands) 12x 45, 45; (1 wrap) 6x 95; 3x 115; 1x 135, 145, 155
Board press (wider than normal). 6x 95; 3x 115; 3x 135; 1x 155, 165
BP. 8x 95; 3x 135; 1x 155, 165
DB flat, reg. 8x 35, 45; 7x 55
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20, 25
Tri pushdown (vbar, back supp). 12x 50, 55, 60
Office cake.
am: 35 min ellip
pm:
Banded BP. (no bands) 12x 45, 45; (1 wrap) 6x 95; 3x 115; 1x 135, 145, 155
Board press (wider than normal). 6x 95; 3x 115; 3x 135; 1x 155, 165
BP. 8x 95; 3x 135; 1x 155, 165
DB flat, reg. 8x 35, 45; 7x 55
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20, 25
Tri pushdown (vbar, back supp). 12x 50, 55, 60
Office cake.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 4/24/14
Pullups. 10 neut; 6 reg; 7 chin; 6 neut
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 110
St cbl row (nrw). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 60, 65, 70
Pullups. 5 neut, 5 neut, 3 reg
Things felt heavy today. Just . . . heavy.
Pullups. 10 neut; 6 reg; 7 chin; 6 neut
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 110
St cbl row (nrw). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 60, 65, 70
Pullups. 5 neut, 5 neut, 3 reg
Things felt heavy today. Just . . . heavy.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 4/25/14
DL, bands (med). (no bands) 8x 135, 135. (bands) 3x 135, 185, 225; 1x 245; 1x 255, 270
Static DL. 5x 135, 185, 225, 245
Rack pull. 6x 145; 3x 235; 2x 285; 1x 340
GHR. 3x 8 (5#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
Office cake. There's discussion about administering it intravenously.
DL, bands (med). (no bands) 8x 135, 135. (bands) 3x 135, 185, 225; 1x 245; 1x 255, 270
Static DL. 5x 135, 185, 225, 245
Rack pull. 6x 145; 3x 235; 2x 285; 1x 340
GHR. 3x 8 (5#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
Office cake. There's discussion about administering it intravenously.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
S 4/26/14
Seat BB pr (wider grip, pinky on ring). 8x 45, 45; 6x 65; 3x 75; 2x 85; 1x 90, 95, 100, 105, 110 (fail)
DB press. 8x 30, 35, 40; 3x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
Fr rs, cbl. 8x 15, 17.5, 20, 22.5
Side rs, cbl. 12x 10, 15, 20
Bnt ovr rw, cbl. 12x 10, 15, 20
Pll aprts. 4x 30
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Tri pd (str, back supp). 12x 40, 50, 60
Tri pd (rope, back supp). 12x 20, 25, 30
40 min ellip
Su 4/27/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
41:55
45 min elliptical
M 4/28/14
35 min AMT
Wtd situps. 3x 15 (10#, 15, 20)
Side bends. 3x 15 (30#)
Lying leg raises. 2x 15
Russn twst. 3x 20 (20#)
Pullaparts. 4x 30
Seat BB pr (wider grip, pinky on ring). 8x 45, 45; 6x 65; 3x 75; 2x 85; 1x 90, 95, 100, 105, 110 (fail)
DB press. 8x 30, 35, 40; 3x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
Fr rs, cbl. 8x 15, 17.5, 20, 22.5
Side rs, cbl. 12x 10, 15, 20
Bnt ovr rw, cbl. 12x 10, 15, 20
Pll aprts. 4x 30
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Tri pd (str, back supp). 12x 40, 50, 60
Tri pd (rope, back supp). 12x 20, 25, 30
40 min ellip
Su 4/27/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
41:55
45 min elliptical
M 4/28/14
35 min AMT
Wtd situps. 3x 15 (10#, 15, 20)
Side bends. 3x 15 (30#)
Lying leg raises. 2x 15
Russn twst. 3x 20 (20#)
Pullaparts. 4x 30

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 4/29/14
Banded camber squat. (no bands) 8x 60, 60. (bands) 6x 60; 3x 110; 2x 130; 1x 150, 160
Squat. 6 x 55, 105; 3x 145; 2x 165; 1x 185, 195
60 min elliptical
Banded camber squat. (no bands) 8x 60, 60. (bands) 6x 60; 3x 110; 2x 130; 1x 150, 160
Squat. 6 x 55, 105; 3x 145; 2x 165; 1x 185, 195
60 min elliptical

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 4/30/14
Pullups. 10 neut; 6 reg; 9 chin; 8 neut
St cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 40, 50, 60
EZ bar curls. 12x 45, 55; 8x 65
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 60, 65, 70
Pullups. 6 neut, 5 neut, 4 reg
Pullups. 10 neut; 6 reg; 9 chin; 8 neut
St cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 40, 50, 60
EZ bar curls. 12x 45, 55; 8x 65
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 60, 65, 70
Pullups. 6 neut, 5 neut, 4 reg

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 5/1/14
am: 35 min ellip
pm:
CGBP. 8x 95; 3x 115; 2x 135; 1x 155, 165 (fail)
Board press (reg grp). 6x 95; 3x 115; 3x 135; 1x 155, 165
BP. 8x 95; 3x 135; 1x 155, 165
DB flat, reg. 8x 35, 45, 55
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 150
Banded tri pd. 8x 30, 30; 7x 30
am: 35 min ellip
pm:
CGBP. 8x 95; 3x 115; 2x 135; 1x 155, 165 (fail)
Board press (reg grp). 6x 95; 3x 115; 3x 135; 1x 155, 165
BP. 8x 95; 3x 135; 1x 155, 165
DB flat, reg. 8x 35, 45, 55
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 150
Banded tri pd. 8x 30, 30; 7x 30

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 5/2/14
DL. (no chains) 8x 135, 135. (chains) 8x 135; 6x 185; 3x 225; 1x 245; 1x 280
Static DL. 5x 135, 185, 225, 250
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
GHR. 3x 8 (5#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
280 w/ chains was slow in those last few inches. Last rack pull was miserableall back.
DL. (no chains) 8x 135, 135. (chains) 8x 135; 6x 185; 3x 225; 1x 245; 1x 280
Static DL. 5x 135, 185, 225, 250
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
GHR. 3x 8 (5#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
280 w/ chains was slow in those last few inches. Last rack pull was miserableall back.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
S 5/3/14
Seat BB pr (wide grip). 8x 45, 45; 6x 75; 3x 85; 2x 95; 1x 105, 110 (fail), 110 (fail)
DB press. 8x 30, 35, 40; 7x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (bad spot; help before I asked)
Fr rs, cbl. 12x 15; 8x 17.5, 20
Side rs, cbl. 12x 10, 15, 20
Bnt ovr rw, cbl. 12x 10, 15, 20
Pll aprts. 4x 30
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 150
Banded tri pd. 8x 20, 25, 27.5, 30
Su 5/4/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
41:45
45 min elliptical
M 5/5/14
Tired and crabby and out of sorts; no gym; work funk; salty fried dinner and cocktails out.
T 5/6/14
Squat w/ med chains. (no chains) 8x 55, 55, 105; (chains) 3x 105, 145; 2x 165; 1x 175, 185 (too high)
Camber bar squat. 8x 110; 6x 150; 3x 170; 1x 190
50 min elliptical
Seat BB pr (wide grip). 8x 45, 45; 6x 75; 3x 85; 2x 95; 1x 105, 110 (fail), 110 (fail)
DB press. 8x 30, 35, 40; 7x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (bad spot; help before I asked)
Fr rs, cbl. 12x 15; 8x 17.5, 20
Side rs, cbl. 12x 10, 15, 20
Bnt ovr rw, cbl. 12x 10, 15, 20
Pll aprts. 4x 30
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 150
Banded tri pd. 8x 20, 25, 27.5, 30
Su 5/4/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
41:45
45 min elliptical
M 5/5/14
Tired and crabby and out of sorts; no gym; work funk; salty fried dinner and cocktails out.
T 5/6/14
Squat w/ med chains. (no chains) 8x 55, 55, 105; (chains) 3x 105, 145; 2x 165; 1x 175, 185 (too high)
Camber bar squat. 8x 110; 6x 150; 3x 170; 1x 190
50 min elliptical

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 5/7/14
Pullups. 10 neut; 6 reg; 9 chin; 7 neut
St cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 40, 50, 60
BB curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 60, 65, 70
Pullups. 6 neut, 5 neut, 4 reg
Pullups. 10 neut; 6 reg; 9 chin; 7 neut
St cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 40, 50, 60
BB curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 60, 65, 70
Pullups. 6 neut, 5 neut, 4 reg

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 5/8/14
am: 35 min ellip
pm:
BP chains. 12x 45, 45. (med chains) 6x 45, 65; 3x 95; 2x 115; 1x 125, 140 (fail)
BP. 6x 95; 3x 135; 2x 155; 1x 165; 1x 175 (fail)
CGBP. 8x 95; 3x 115; 2x 135; 1x 155, 160
DB flat, reg. 8x 35, 45, 55
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 155 (fail)
Banded tri pd. 8x 25, 30, 35
Lotta failing today. Next week, less fail.
am: 35 min ellip
pm:
BP chains. 12x 45, 45. (med chains) 6x 45, 65; 3x 95; 2x 115; 1x 125, 140 (fail)
BP. 6x 95; 3x 135; 2x 155; 1x 165; 1x 175 (fail)
CGBP. 8x 95; 3x 115; 2x 135; 1x 155, 160
DB flat, reg. 8x 35, 45, 55
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 155 (fail)
Banded tri pd. 8x 25, 30, 35
Lotta failing today. Next week, less fail.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 5/9/14
DL. (no chains) 8x 135, 135; (chains) 8x 135; 6x 185; 3x 225; 1x 245, 1x 280
Static DL. 5x 135, 185, 225, 250
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335, 340
GHR. 3x 8 (10#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
45 min ellip
S 5/10/14
20 min lazy AMT
Seat BB pr (Pinky on ring). 8x 45, 45; 6x 75; 3x 85; 2x 95; 1x 105, 110 (fail)
DB press. 8x 30, 35, 40; 6x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 155 (fail)
Fr rs, cbl. 8x 15, 17.5, 20
Side rs, cbl. 12x 10, 15, 20
Got a tetanus/diphtheria booster on Friday. Shoulders were already sore from Thursdayeven worse after shot. And really tired and unmotivated, which I hope is an effect of the immunization.
Su 5/11/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
42:11
45 min elliptical
Slept all dayflulike lethargy, but I ate everything in sight.
DL. (no chains) 8x 135, 135; (chains) 8x 135; 6x 185; 3x 225; 1x 245, 1x 280
Static DL. 5x 135, 185, 225, 250
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335, 340
GHR. 3x 8 (10#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
45 min ellip
S 5/10/14
20 min lazy AMT
Seat BB pr (Pinky on ring). 8x 45, 45; 6x 75; 3x 85; 2x 95; 1x 105, 110 (fail)
DB press. 8x 30, 35, 40; 6x 45
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 155 (fail)
Fr rs, cbl. 8x 15, 17.5, 20
Side rs, cbl. 12x 10, 15, 20
Got a tetanus/diphtheria booster on Friday. Shoulders were already sore from Thursdayeven worse after shot. And really tired and unmotivated, which I hope is an effect of the immunization.
Su 5/11/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
42:11
45 min elliptical
Slept all dayflulike lethargy, but I ate everything in sight.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 5/13/14
Squat. (no chains) 8x 55, 55, 105; 3x 145; (med chains) 3x 145; 2x 165; 1x 185, 195
Camber bar squat. 6x 110; 3x 150; 2x 170; 1x 200
60 min elliptical
Better than I thought it would be, given how lethargic the weekend was. It's almost like squatting isn't miserable any more. Not fun. But not miserable, either. Maybe in another 2 years, I'll grow to like it.
Squat. (no chains) 8x 55, 55, 105; 3x 145; (med chains) 3x 145; 2x 165; 1x 185, 195
Camber bar squat. 6x 110; 3x 150; 2x 170; 1x 200
60 min elliptical
Better than I thought it would be, given how lethargic the weekend was. It's almost like squatting isn't miserable any more. Not fun. But not miserable, either. Maybe in another 2 years, I'll grow to like it.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 5/14/14
Pullups. 10 neut; 6 reg; 9 chin; 7 neut
St cbl row (nrw). 8x 100, 120, 130, 140
Lat pd. 8x 100, 120, 130
Lat pd (dbl grp). 8x 100, 120, 130
DB rows. 8x 40, 50, 60
BB curls. 8x 45, 50, 55, 60
DB curls. 8x 15, 20, 25, 30
Cable curls. 8x 65, 70, 75, 80
Pullups. 6 neut, 5 neut, 4 reg
Pullups. 10 neut; 6 reg; 9 chin; 7 neut
St cbl row (nrw). 8x 100, 120, 130, 140
Lat pd. 8x 100, 120, 130
Lat pd (dbl grp). 8x 100, 120, 130
DB rows. 8x 40, 50, 60
BB curls. 8x 45, 50, 55, 60
DB curls. 8x 15, 20, 25, 30
Cable curls. 8x 65, 70, 75, 80
Pullups. 6 neut, 5 neut, 4 reg

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 5/15/14
am: 35 min ellip
pm:
BP w/ chains. (no chains) 12x 45, 45; 8x 95; 6x 115; (chains) 3x 115; 2x 125; 1x 140
BP. 6x 95; 3x 135; 1x 155, 1x 165
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 155
DB flat, reg. 8x 35, 45; 7x 55 (bicep isn't happy)
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20; 11x 25
Banded tri pd. 8x 25, 30; 7x 30
am: 35 min ellip
pm:
BP w/ chains. (no chains) 12x 45, 45; 8x 95; 6x 115; (chains) 3x 115; 2x 125; 1x 140
BP. 6x 95; 3x 135; 1x 155, 1x 165
Floor press. 6x 95; 3x 115; 2x 135; 1x 145, 155
DB flat, reg. 8x 35, 45; 7x 55 (bicep isn't happy)
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20; 11x 25
Banded tri pd. 8x 25, 30; 7x 30

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 5/16/14
DL (flex bar). 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 315
Rack pull (no straps). 6x 145; 3x 235; 2x 285; 1x 335, 340
GHR. 3x 8 (10#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
Another head cold, so poor sleep and mouth breathing and decongestantfueled heartbeat. Still, glad I talked myself into going to the gymit wasn't like I was going back to sleep.
DL (flex bar). 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 315
Rack pull (no straps). 6x 145; 3x 235; 2x 285; 1x 335, 340
GHR. 3x 8 (10#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
Another head cold, so poor sleep and mouth breathing and decongestantfueled heartbeat. Still, glad I talked myself into going to the gymit wasn't like I was going back to sleep.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 5/17/14  M 5/19/14 coughed up a lung; no sleep; likely toxic stew of OTC cold meds and homeopathic cries for help.
T 5/20/14
Squat. 8x 55, 55, 105; 6x 145; 3x 165; 2x 185; 1x 200, 210 (fail, stuck)
SSB. 6x 80, 130; 3x 150; 2x 170
45 min elliptical
W 5/21/14 coughed up other lung
R 5/22/14
am: 35 min ellip (felt good to sweat; cleared my head a bit)
pm:
BP. 12x 45, 45; 8x 95; 6x 135; 3x 145; 2x 155; 1x 160
Board press. 6x 95; 3x 135; 2x 155 (fail miserably); 6x 135
CGBP. 6x 95; 3x 115; 2x 135; 1x 155, 160
DB flat, reg. 8x 35, 45; 4x 55
DB flat neut. 8x 30, 40; 5x 50
DB Skll crshers. 12x 15, 20; 6x 25
Tri pushdown (vbar). 12x 70, 90, 110; 8x 130
My shoulders are tweaky on all of the dumbbells, and they were sore before I left the gym. The smoker's cough is super neat.
T 5/20/14
Squat. 8x 55, 55, 105; 6x 145; 3x 165; 2x 185; 1x 200, 210 (fail, stuck)
SSB. 6x 80, 130; 3x 150; 2x 170
45 min elliptical
W 5/21/14 coughed up other lung
R 5/22/14
am: 35 min ellip (felt good to sweat; cleared my head a bit)
pm:
BP. 12x 45, 45; 8x 95; 6x 135; 3x 145; 2x 155; 1x 160
Board press. 6x 95; 3x 135; 2x 155 (fail miserably); 6x 135
CGBP. 6x 95; 3x 115; 2x 135; 1x 155, 160
DB flat, reg. 8x 35, 45; 4x 55
DB flat neut. 8x 30, 40; 5x 50
DB Skll crshers. 12x 15, 20; 6x 25
Tri pushdown (vbar). 12x 70, 90, 110; 8x 130
My shoulders are tweaky on all of the dumbbells, and they were sore before I left the gym. The smoker's cough is super neat.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 5/23/14
DL (hard bar). 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 315; 12x 225
Static DL. 8x 135, 185, 225
GHR. 3x 8 (10#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
No preworkout, no decongestants, no flex bar. Went better than I'd've expected.
DL (hard bar). 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 315; 12x 225
Static DL. 8x 135, 185, 225
GHR. 3x 8 (10#, 10#, 15#)
Rev hyp. 12x 45, 90, 135
No preworkout, no decongestants, no flex bar. Went better than I'd've expected.