Two months to work up the nerve

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Tue May 27, 2014 7:52 pm

S 5/24/14
Seat BB pr (wide grip). 8x 45, 45; 6x 75; 3x 85; 2x 95; 1x 105 (fail); 1x 100
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr rs, cbl. 8x 15, 17.5, 20
Cable extrnl rot. 3x12x 10
DB press. 8x 30, 30, 35, 7x 40
DB rev fly. 12x 10, 12.5, 15
Wide lat p-d. 12x 30, 60, 75, 90, 105
Banded "no money." 4x 20


Su 5/25/14
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
46:30
60 min elliptical


M 5/26/14
Wore pajamas all day and read on the couch.


T 5/27/14
Squat. 8x 55, 55, 105; 6x 145; 3x 165; 2x 185; 1x 200, 210
Box squats (to bench). 3x 145, 165, 185, 195
Camber bar squat. 6x 110; 3x 150, 170
60 min elliptical

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Wed May 28, 2014 3:09 pm

W 5/28/14
Pull-ups. 9 neut; 5 reg; 7 chin; 6 neut
St cbl row (nrw). 8x 100, 120, 130
Lat p-d. 8x 100, 110, 120
Lat p-d (wide). 12x 60, 80, 90
Lat p-d (dbl grp). 8x 100, 110, 120
DB rows. 8x 40, 50, 60
DB curls. 8x 15, 20, 25
Cable curls. 8x 65, 70, 75, 80
Pull-ups. 5 neut, 5 neut, 3 reg

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Thu May 29, 2014 8:59 pm

R 5/29/14
am: 35 min ellip
pm:
BP. 12x 45, 45; 8x 95; 6x 135; 3x 145; 1x 155, 165, 170 (fail, slid on bench, so at least there's leg drive)
CGBP. 6x 95; 3x 115; 2x 135; 1x 155, 165 (fail)
DB flat, reg. 8x 35, 45; 7x 55
DB flat neut. 8x 30, 40, 50
Tri p-d (strt, bck supp). 8x 50, 60, 70

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Fri May 30, 2014 2:28 pm

F 5/30/14
DL (hard bar). 8x 135, 135; 6x 185; 3x 225; 2x 255; 1x 275, 320; 5x 275 (tried for 8)
Static DL. 8x 135, 185, 225
Rack pull. 6x 145; 3x 235; 2x 285; 1x 340
GHR. 3x 8 (10#, 10#, 15#)
Rev hyp. 12x 45, 90, 135

It's Friday. That's good.

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Mon Jun 02, 2014 7:29 pm

S 5/31/14
Seat BB pr. 8x 45, 45, 65; 6x 75; 3x 85; 2x 95; 1x 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
Cable xtrnl rot. 12x 10, 15, 15
DB rev fly. 12x 10, 12.5, 15
Wide lat p-d. 12x 60, 75, 90, 105
Banded "no money." 4x 20


Su 6/1/14
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
42:49
60 min elliptical


M 6/2/14
25 min AMT
T-spine rolling; T-spine ext; Side lying diag reach; Cat-camel
Wtd sit-ups. 3x 15 (10#)
Side bends. 3x 15 (20#)
Lying leg raises. 1x 15
Russn twst. 3x 20 (17.5#)
Banded no-money. 3x 20
Banded pll-aprts. 3x 20

So today I learned that one of my workout partners (whose scoliosis is so bad you can see it just looking at her back) has more thoracic spine mobility than I do. Contributing to my creaky shoulders?

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Tue Jun 03, 2014 10:12 pm

T 6/3/14
Squat. 8x 55, 55, 105; 6x 145; 3x 165; 2x 195, 200 (high on 2nd)
Camber bar pause squat. 3x 110, 150, 170
Narrow stance squat. 6x 105; 3x 145, 155; 2x 165
60 min elliptical

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Wed Jun 04, 2014 3:44 pm

W 6/4/14
Pull-ups. 9 neut; 6 reg; 7 chin; 6 neut
St cbl row (nrw). 8x 100, 120, 130
Lat p-d. 8x 100, 110, 120
Lat p-d (wide). 12x 60, 80, 90
Lat p-d (dbl grp). 8x 100, 110, 120
DB rows. 8x 40, 50, 60
DB curls. 8x 15, 20, 25
Cable curls. 8x 65, 70, 75, 80
Pull-ups. 6 neut, 5 neut, 3 reg

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Thu Jun 05, 2014 9:11 pm

R 6/5/14
am: 35 min ellip
pm:
BP. 12x 45, 45; 8x 95; 6x 135; 3x 145; 2x 150; 1x 160, 165
CGBP, pause. 8x 95; 3x 115; 2x 135; 1x 155
DB flat, reg. 8x 35, 45; 4x 60
DB flat neut. 8x 30, 40; 7x 50

My shoulders are still achy; I wrenched my neck doing pull-ups yesterday; the mother-in-law is in town and can't stand dead air so repeats every story 8 times in a nasal voice; so I just ran out of steam before any tricep stuff. I'll drink wine to take the edge off while MIL talks through Stephen Colbert and Jon Stewart, then hopefully go to bed early while she's being chauffered back to her hotel. And I'll call it a day before waking bright and early for deadlifts tomorrow.

But if having to read closed-caption titles on Comedy Central fake news reruns is the worst thing to happen to me in a day, then I'm going to suck it up and have another glass of wine-in-a-box until MIL's flight leaves on Saturday.

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Fri Jun 06, 2014 4:01 pm

F 6/6/14
DL. 8x 135, 135. (bands) 6x 135; 3x 185, 225; 2x 255; 1x 285
Static DL. 8x 135, 185, 225
Rack pull (#18, TX bar). 6x 145; 3x 235; 2x 285; 1x 335
GHR. 3x 8 (10#, 10#, 15#)
Rev hyp. 12x 45, 90, 135

Another MIL evening done--delicious burger so no alcohol was needed. Hatched a plan to take her to a social event tonight and match her up with a friend's husband who never shuts up. If it doesn't quiet them both, at least they can talk at each other until they implode.

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Wed Jun 11, 2014 3:34 pm

Sa 6/7/14 MIL recovery; lots of sofa-sitting and being silent and not enduring food complaints from a vegan who ordered Gouda grits and shrimp

Su 6/8/14 Stiff from doing nothing yesterday; some half-hearted banded squats and 30 minutes on elliptical

M 6/9/14 35 min AMT, complaining about my neck, and back stretches

T 6/10/14
Squat. 8x 55, 55, 105; 6x 145; 3x 165; 1x 195; 1x 210 (fail, stuck), 210 (high?); 12x 145
SSB (no hands). 6x 80, 100; 3x 130, 150, 170
60 min elliptical

Any time I don't simply give up on squats, I consider it a success. And I felt better having moved.

W 6/11/14
Pull-ups. 9 neut; 4 reg; 7 chin; 5 neut
St cbl row (nrw). 8x 100, 110, 120
Lat p-d. 8x 100, 110, 120
Lat p-d (wide). 12x 60, 80, 90
Lat p-d (dbl grp). 8x 100, 110, 120
DB rows. 8x 40, 50, 60
DB curls. 8x 15, 20, 25
Cable curls. 8x 70, 75, 80
Pull-ups. 6 neut, 4 neut, 3 reg
20 min elliptical

Neck is still sore, shoulder is still sore, psyche is ground down. Regular lat pull-downs were the worst--couldn't quite get an unpainful neck position. Pull-ups weren't pleasant, but I'm surprised they weren't worse.

CrapSammich
Staff Sergeant
Posts: 305
Joined: Wed Aug 01, 2012 6:32 pm
Location: Location. Location.

Re: Two months to work up the nerve

Post by CrapSammich » Tue Jun 17, 2014 9:30 pm

R 6/12/14
am: 35 min ellip
pm:
BP. 12x 45, 45; 8x 95; 6x 135; 1x 155, 165, 170 (fail)
Board press. 6x 95; 3x 135; 2x 155; 1x 165, 170 (fail)
DB flat, reg. 8x 35, 45; 6x 60
DB flat neut. 8x 30, 40, 50
R cuff stand ext/int rot at 90°. 3x15x 5
R cuff stand ext rot. 3x15x 5

F 6/13/14 malaise

Sa 6/14/14
Seat BB pr. 8x 45, 45, 65; 6x 75; 3x 85; 2x 95; 1x 105
RCuff stretches (pendulum, crossover, pass int, sleeper)
DB press. 8x 30, 35, 40
Fr rs, DB. 8x 7.5, 10, 12.5, 15
Side rs, DB. 12x 7.5, 10, 12.5
DB rev fly. 12x 10, 12.5, 15
Int rot, cable. 3x15x 10
Ext rot, cable. 3x15x 10
Stand ext/int rot at 90°. 3x15x 5
Trap side rs. 3x15x 5
Scap set. 10x10 sec
Lying ext/int rot at 90°. 3x15x 5
Int rot, lying. 3x10x 5
Ext rot, lying. 3x10x 5

Su 6/15/14
Banded squats up to 8x2x 105
45 min ellip

M 6/16/14
am:
35 min AMT
Wtd sit-ups. 3x 15 (10#)
Side bends. 3x 15 (25#)
Lying leg raises. 1x 15
Russn twst. 3x 20 (20#)
Scap set. 10 x 10 sec
pm:
Rot cuff stretches
Stand int/ext rot, DB. 3x15x 5
Stand ext/int rot at 90°. 3x15x 5
Trap side rs. 3x15x 5
Scap set. 10x10 sec
Lying ext/int rot at 90°. 3x15x 5
Int rot, lying. 3x10x 5
Ext rot, lying. 3x10x 5

T 6/17/14
Squat. 8x 55, 55, 105; 3x 125; 3x 145. (add chains): 3x 145, 165, 175
SSB (close stance). 6x 115; 3x 155; 2x 175; 1x 185
Seated GM (ssb). 8x 65, 85, 105, 125
60 min elliptical

Someone has stolen my zest for life--I'm going to find him and make him give it back. Just as soon as I feel a little more energetic.

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