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
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 pd. 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
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 pd. 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

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 5/28/14
Pullups. 9 neut; 5 reg; 7 chin; 6 neut
St cbl row (nrw). 8x 100, 120, 130
Lat pd. 8x 100, 110, 120
Lat pd (wide). 12x 60, 80, 90
Lat pd (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
Pullups. 5 neut, 5 neut, 3 reg
Pullups. 9 neut; 5 reg; 7 chin; 6 neut
St cbl row (nrw). 8x 100, 120, 130
Lat pd. 8x 100, 110, 120
Lat pd (wide). 12x 60, 80, 90
Lat pd (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
Pullups. 5 neut, 5 neut, 3 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 5/29/14
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 pd (strt, bck supp). 8x 50, 60, 70
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 pd (strt, bck supp). 8x 50, 60, 70

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 5/30/14
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.
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.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
S 5/31/14
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 pd. 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
Tspine rolling; Tspine ext; Side lying diag reach; Catcamel
Wtd situps. 3x 15 (10#)
Side bends. 3x 15 (20#)
Lying leg raises. 1x 15
Russn twst. 3x 20 (17.5#)
Banded nomoney. 3x 20
Banded pllaprts. 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?
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 pd. 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
Tspine rolling; Tspine ext; Side lying diag reach; Catcamel
Wtd situps. 3x 15 (10#)
Side bends. 3x 15 (20#)
Lying leg raises. 1x 15
Russn twst. 3x 20 (17.5#)
Banded nomoney. 3x 20
Banded pllaprts. 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?

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
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
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

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 6/4/14
Pullups. 9 neut; 6 reg; 7 chin; 6 neut
St cbl row (nrw). 8x 100, 120, 130
Lat pd. 8x 100, 110, 120
Lat pd (wide). 12x 60, 80, 90
Lat pd (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
Pullups. 6 neut, 5 neut, 3 reg
Pullups. 9 neut; 6 reg; 7 chin; 6 neut
St cbl row (nrw). 8x 100, 120, 130
Lat pd. 8x 100, 110, 120
Lat pd (wide). 12x 60, 80, 90
Lat pd (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
Pullups. 6 neut, 5 neut, 3 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 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 pullups yesterday; the motherinlaw 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 closedcaption 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 wineinabox until MIL's flight leaves on Saturday.
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 pullups yesterday; the motherinlaw 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 closedcaption 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 wineinabox until MIL's flight leaves on Saturday.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
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 donedelicious 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.
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 donedelicious 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.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 6/7/14 MIL recovery; lots of sofasitting 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 halfhearted 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
Pullups. 9 neut; 4 reg; 7 chin; 5 neut
St cbl row (nrw). 8x 100, 110, 120
Lat pd. 8x 100, 110, 120
Lat pd (wide). 12x 60, 80, 90
Lat pd (dbl grp). 8x 100, 110, 120
DB rows. 8x 40, 50, 60
DB curls. 8x 15, 20, 25
Cable curls. 8x 70, 75, 80
Pullups. 6 neut, 4 neut, 3 reg
20 min elliptical
Neck is still sore, shoulder is still sore, psyche is ground down. Regular lat pulldowns were the worstcouldn't quite get an unpainful neck position. Pullups weren't pleasant, but I'm surprised they weren't worse.
Su 6/8/14 Stiff from doing nothing yesterday; some halfhearted 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
Pullups. 9 neut; 4 reg; 7 chin; 5 neut
St cbl row (nrw). 8x 100, 110, 120
Lat pd. 8x 100, 110, 120
Lat pd (wide). 12x 60, 80, 90
Lat pd (dbl grp). 8x 100, 110, 120
DB rows. 8x 40, 50, 60
DB curls. 8x 15, 20, 25
Cable curls. 8x 70, 75, 80
Pullups. 6 neut, 4 neut, 3 reg
20 min elliptical
Neck is still sore, shoulder is still sore, psyche is ground down. Regular lat pulldowns were the worstcouldn't quite get an unpainful neck position. Pullups weren't pleasant, but I'm surprised they weren't worse.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
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 situps. 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 lifeI'm going to find him and make him give it back. Just as soon as I feel a little more energetic.
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 situps. 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 lifeI'm going to find him and make him give it back. Just as soon as I feel a little more energetic.