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
T 11/12/13
BP.
(no bands, wider grip) 12x 45; 8x 45, 65; 6x 95
(bands) 3x 95, 105; 2x 115; 1x 120, 125
Pause BP ("old" narrower grip). 3x 95, 115; 2x 125, 135; 1x 145
DB flat bench, reg grip. 8x 30, 40, 50
Skull crushers. 8x 45, 55, 65, 75
60 min elliptical
BP.
(no bands, wider grip) 12x 45; 8x 45, 65; 6x 95
(bands) 3x 95, 105; 2x 115; 1x 120, 125
Pause BP ("old" narrower grip). 3x 95, 115; 2x 125, 135; 1x 145
DB flat bench, reg grip. 8x 30, 40, 50
Skull crushers. 8x 45, 55, 65, 75
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 11/13/13
DL. (no bands): 8x 135, 135. (bands): 6x 135, 3x 185; 2x 225, 235; 1x 245, 265, 270
Banded rack pull. 3x 135, 225; 2x 245; 1x 265, 270
Static DL. 5x 135, 185, 205, 215
GHR. 3 X 8 (5#)
35 min elliptical
DL. (no bands): 8x 135, 135. (bands): 6x 135, 3x 185; 2x 225, 235; 1x 245, 265, 270
Banded rack pull. 3x 135, 225; 2x 245; 1x 265, 270
Static DL. 5x 135, 185, 205, 215
GHR. 3 X 8 (5#)
35 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
R 11/14/13
60 min elliptical
3x15 weighted decline situps (5#, 10#, 10#)
60 min elliptical
3x15 weighted decline situps (5#, 10#, 10#)

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 11/15/13
Pullups. 10 neutral; 5 wider; 7 chin; 5 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 40, 50, 60, 65
Pullups. 4 neut; 5 neut
60 min elliptical
Pullups. 10 neutral; 5 wider; 7 chin; 5 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 40, 50, 60, 65
Pullups. 4 neut; 5 neut
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
Sa 11/16/13
30 min AMT
Seat BB pr. 8x 45, 45, 65; 6x 75; 3x 85; 1x 95, 105 (fail), 100
DB press. 8x 30, 35, 40
CG BP. 8x 45, 45, 65; 6x 95; 3x 115; 2x 135; 1x 140
Fr raise. 8x 12.5, 15, 17.5
Side raise. 12x 12.5, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 25
Tri pshdwn (vbar, back supp). 12x 40, 50, 60
Shrugs (Sm mach). 12x emp, emp, 60, 100, 120
Tri pshdwn (rope, back supp). 12x 30, 35, 37.5
Pll aprts (red). 2 x 50
Su 11/17/13
Wtd dec situps. 3x 15 (5#, 10#, 10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (20#)
45 min elliptical
30 min AMT
Seat BB pr. 8x 45, 45, 65; 6x 75; 3x 85; 1x 95, 105 (fail), 100
DB press. 8x 30, 35, 40
CG BP. 8x 45, 45, 65; 6x 95; 3x 115; 2x 135; 1x 140
Fr raise. 8x 12.5, 15, 17.5
Side raise. 12x 12.5, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 25
Tri pshdwn (vbar, back supp). 12x 40, 50, 60
Shrugs (Sm mach). 12x emp, emp, 60, 100, 120
Tri pshdwn (rope, back supp). 12x 30, 35, 37.5
Pll aprts (red). 2 x 50
Su 11/17/13
Wtd dec situps. 3x 15 (5#, 10#, 10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (20#)
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 11/19/13
Squat. 8x 45, 45, 95, 135; 3x 155. Banded: x2 135, 155, 165; 1x 175
Cambered squat. 8x 110; 6x 150; 3x 170
60 min elliptical
Squat. 8x 45, 45, 95, 135; 3x 155. Banded: x2 135, 155, 165; 1x 175
Cambered squat. 8x 110; 6x 150; 3x 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 11/20/13
Pullups. 10 neutral; 4 wider; 6 chin; 5 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 40, 50, 60, 65
Pullups. 1 neut
31 min elliptical
So I bruised or pulled something in my back when I was putting on my weight belt yesterday. Squats went well, nothing weird, but putting on my belt for the last few sets (I try to wrench it pretty tight) hurt like hell. My lats (lower rib?) on that side protested every pullup this morning. And slouching hurtsI refuse to sit up straight, dammit. How do I hurt myself putting on a frigging weight belt? Stupid.
Pullups. 10 neutral; 4 wider; 6 chin; 5 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 40, 50, 60, 65
Pullups. 1 neut
31 min elliptical
So I bruised or pulled something in my back when I was putting on my weight belt yesterday. Squats went well, nothing weird, but putting on my belt for the last few sets (I try to wrench it pretty tight) hurt like hell. My lats (lower rib?) on that side protested every pullup this morning. And slouching hurtsI refuse to sit up straight, dammit. How do I hurt myself putting on a frigging weight belt? Stupid.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 11/21/13
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 3x 95, 105; 2x 115; 1x 120, 125
Pause CG BP. 6x 95; 3x 115; 2x 125, 135 (fail #2)
DB flat bench, reg grip. 8x 30, 40; 6x 50
Skull crushers. 8x 45, 55, 65; 6x 75
Tri pushdown (straight bar, back support). 12x 50, 55, 60
45 min elliptical
F 11/22/13
DL. (no bands) 8x 135, 135; (bands) 6x 135; 3x 185; 2x 225, 245; 1x 265, 275
Rack pull, bands. 3x 145, 235; 2x 255; 1x 275
Static DL. 5x 135 (sw grp), 185, 205, 215
Putting on the belt hurt more than pulling. That's positive.
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 3x 95, 105; 2x 115; 1x 120, 125
Pause CG BP. 6x 95; 3x 115; 2x 125, 135 (fail #2)
DB flat bench, reg grip. 8x 30, 40; 6x 50
Skull crushers. 8x 45, 55, 65; 6x 75
Tri pushdown (straight bar, back support). 12x 50, 55, 60
45 min elliptical
F 11/22/13
DL. (no bands) 8x 135, 135; (bands) 6x 135; 3x 185; 2x 225, 245; 1x 265, 275
Rack pull, bands. 3x 145, 235; 2x 255; 1x 275
Static DL. 5x 135 (sw grp), 185, 205, 215
Putting on the belt hurt more than pulling. That's positive.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 11/23/13
Seat BB pr. 8x 45, 45; 6x 65, 75; 3x 85; 1x 95, 105 (some help), 100
DB press. 8x 30, 35, 40; 3x 45
CG BP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 140
Fr raise. 8x 12.5, 15, 17.5, 20
Side raise. 12x 10, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 35
Shrugs (Sm mach). 12x emp, emp, 60, 100, 120
Tri pshdwn (strt bar). 12x 60, 80, 100
Ovrhd tri cbl ext (vbar). 12x 70, 80, 90
Got 3 crappy spots. So sad to be abandoned by my regular gym people. And still, 105 not happening.
Su 11/24/13
Squat. 8x 45, 45, 95, 135; 3x 155. Banded x3 135, 155; x2 165; 1x 175
Camb sq. 8x 110; 6x 150; 3x 170
45 min elliptical
M 11/25/13
39 min elliptical
Wtd dec situps. 3x 15 (10#)
Side bends. 3x 15 (30#) (ouch: rib)
Lying leg raises. 3x 15 (ouch: ribit's like I don't learn)
Russn twst. 3x 20 (20#)
Seat BB pr. 8x 45, 45; 6x 65, 75; 3x 85; 1x 95, 105 (some help), 100
DB press. 8x 30, 35, 40; 3x 45
CG BP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 140
Fr raise. 8x 12.5, 15, 17.5, 20
Side raise. 12x 10, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 35
Shrugs (Sm mach). 12x emp, emp, 60, 100, 120
Tri pshdwn (strt bar). 12x 60, 80, 100
Ovrhd tri cbl ext (vbar). 12x 70, 80, 90
Got 3 crappy spots. So sad to be abandoned by my regular gym people. And still, 105 not happening.
Su 11/24/13
Squat. 8x 45, 45, 95, 135; 3x 155. Banded x3 135, 155; x2 165; 1x 175
Camb sq. 8x 110; 6x 150; 3x 170
45 min elliptical
M 11/25/13
39 min elliptical
Wtd dec situps. 3x 15 (10#)
Side bends. 3x 15 (30#) (ouch: rib)
Lying leg raises. 3x 15 (ouch: ribit's like I don't learn)
Russn twst. 3x 20 (20#)

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 11/26/13
DL. (no chains) 8x 135, 135. 3x 135+chains, 185+; 2x 225+, 245+; 1x 275+ (severely hitchy)
Deficit DL, trap bar. 6x 150; 3x 200, 220, 240
Rack pull. 6x 135; 3x 225; 2x 275; 1x 315
60 min elliptical
Was really happy w/ that 315# rack pull. I know one can pull more from the rack than from the floor; nevertheless, I was worried that 3 plates would be a mental issue. But it went up easy. Way easier than that last pull w/ chains. Yay, me.
DL. (no chains) 8x 135, 135. 3x 135+chains, 185+; 2x 225+, 245+; 1x 275+ (severely hitchy)
Deficit DL, trap bar. 6x 150; 3x 200, 220, 240
Rack pull. 6x 135; 3x 225; 2x 275; 1x 315
60 min elliptical
Was really happy w/ that 315# rack pull. I know one can pull more from the rack than from the floor; nevertheless, I was worried that 3 plates would be a mental issue. But it went up easy. Way easier than that last pull w/ chains. Yay, me.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 11/27/13
Pullups. 9 neutral; 5 wider; 8 chin; 6 neut
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
Seated cable row (narrow). 12x 80, 90, 110
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 65
Pullups. 5 neut, 4 neut
Decline situps. 3x15 (5#)
20 min elliptical
Pullups. 9 neutral; 5 wider; 8 chin; 6 neut
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
Seated cable row (narrow). 12x 80, 90, 110
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 65
Pullups. 5 neut, 4 neut
Decline situps. 3x15 (5#)
20 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
F 11/29/13
BP, bands. (No bands) 12x 45, 45; 8x 65; 6x 95. (Bands) 3x 95, 105; 2x 115; 1x 120, 125
Pause CG BP. 6x 95; 3x 115; 2x 125, 135 (fail #2)
DB flat bench, reg grip. 8x 30, 40; 6x 50
Skull crushers. 8x 45, 55, 65; 6x 75
Tri pushdown straight bar. 12x 70, 90, 105, 125
Tricep pushdown (rope, back support). 12x 35, 30, 30
60 min elliptical
Sat 11/30/13
60 min elliptical
Su 12/1/13
Squat. 8x 45, 45, 95, 135; 3x 155. (Bands) 3x 135, 155; 2x 165; 1x 175
Camb bar sq. 8x 110; 6x 150; 3x 170
Zercher sq. 6x +50, +90; 3x +110, +140; 2x +160
45 min elliptical
M 12/2/13
Seat BB pr. 8x 45, 45; 6x 65, 75; 3x 85; 1x 95, 105; 1x 110 (fail)
DB press. 8x 30, 35, 40; 2x 45
CG BP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 140
Fr raise. 8x 12, 15, 20
Side raise. 12x 10, 12; 11x 15
Lat bnt ovr rows. 12x 12, 15, 15
Tri pshdwn (strt bar). 12x 60, 80, 100
Ovrhd tri cbl ext (vbar). 12x 70, 80, 90
45 min elliptical
BP, bands. (No bands) 12x 45, 45; 8x 65; 6x 95. (Bands) 3x 95, 105; 2x 115; 1x 120, 125
Pause CG BP. 6x 95; 3x 115; 2x 125, 135 (fail #2)
DB flat bench, reg grip. 8x 30, 40; 6x 50
Skull crushers. 8x 45, 55, 65; 6x 75
Tri pushdown straight bar. 12x 70, 90, 105, 125
Tricep pushdown (rope, back support). 12x 35, 30, 30
60 min elliptical
Sat 11/30/13
60 min elliptical
Su 12/1/13
Squat. 8x 45, 45, 95, 135; 3x 155. (Bands) 3x 135, 155; 2x 165; 1x 175
Camb bar sq. 8x 110; 6x 150; 3x 170
Zercher sq. 6x +50, +90; 3x +110, +140; 2x +160
45 min elliptical
M 12/2/13
Seat BB pr. 8x 45, 45; 6x 65, 75; 3x 85; 1x 95, 105; 1x 110 (fail)
DB press. 8x 30, 35, 40; 2x 45
CG BP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 140
Fr raise. 8x 12, 15, 20
Side raise. 12x 10, 12; 11x 15
Lat bnt ovr rows. 12x 12, 15, 15
Tri pshdwn (strt bar). 12x 60, 80, 100
Ovrhd tri cbl ext (vbar). 12x 70, 80, 90
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
W 12/04/13
BP. (No bands) 8x 45, 45. (Bands) 6x 45, 65; 3x 95, 105; 2x 115; 1x 120, 130
Pause BP. 3x 95, 115; 2x 135; 1x 145
DB flat bench, reg grip. 8x 30, 40, 50
DB flat neut. 8x 30, 35, 40, 45
35 min elliptical
BP. (No bands) 8x 45, 45. (Bands) 6x 45, 65; 3x 95, 105; 2x 115; 1x 120, 130
Pause BP. 3x 95, 115; 2x 135; 1x 145
DB flat bench, reg grip. 8x 30, 40, 50
DB flat neut. 8x 30, 35, 40, 45
35 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
R 12/05/13
DL. (No chains) 8x 135, 135. (Chains) 3x 135+chains; 3x 185+; 2x 225, 245
Deficit DL. 6x 150; 3x 200; 3x 220; 3x 240
Rack pull. 6x 135; 3x 225; 2x 275; 1x 315
Rev hyp. 12x 25, 50, 75
15 min elliptical
Pulled w/ someone who wasn't using chains and was using lighter weights, so most of my energy was devoted to removing/replacing weights and chains. My back is very not happy this morning.
DL. (No chains) 8x 135, 135. (Chains) 3x 135+chains; 3x 185+; 2x 225, 245
Deficit DL. 6x 150; 3x 200; 3x 220; 3x 240
Rack pull. 6x 135; 3x 225; 2x 275; 1x 315
Rev hyp. 12x 25, 50, 75
15 min elliptical
Pulled w/ someone who wasn't using chains and was using lighter weights, so most of my energy was devoted to removing/replacing weights and chains. My back is very not happy this morning.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 12/06/13
Pullups. 9 neutral; 5 wider; 6 chin; 5 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 65
Pullups. 4 neut, 4 neut
Decline situps. 3x15 (0#, 5#, 5#)
Pullups. 9 neutral; 5 wider; 6 chin; 5 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 65
Pullups. 4 neut, 4 neut
Decline situps. 3x15 (0#, 5#, 5#)

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 12/07/13
35 min elliptical
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (25#)
Lying leg raises. 3x 15
Su 12/08/13
BP. (No bands) 8x 45, 45. (Bands) 6x 45, 65; 3x 95, 105; 2x 115; 1x 125, 135 (fail)
Pause BP. 3x 95, 115; 2x 135
DB flat bench, reg grip. 8x 30, 40, 50
DB flat neut. 8x 30, 40, 45
DB skull crushers. 12: 10, 15, 20
Tricep pushdown (straight bar, back support). 12x 50, 55, 60
45 min elliptical
M 12/09/13
35 min AMT
Seat BB pr. 8x 45, 45; 6x 65, 75; 3x 85; 1x 95, 105 (fail), 1x 100, 102
DB press. 8x 30, 35, 40
Fr raise. 8x 12.5, 15, 17.5
Side raise. 12x 12.5, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 25
35 min elliptical
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (25#)
Lying leg raises. 3x 15
Su 12/08/13
BP. (No bands) 8x 45, 45. (Bands) 6x 45, 65; 3x 95, 105; 2x 115; 1x 125, 135 (fail)
Pause BP. 3x 95, 115; 2x 135
DB flat bench, reg grip. 8x 30, 40, 50
DB flat neut. 8x 30, 40, 45
DB skull crushers. 12: 10, 15, 20
Tricep pushdown (straight bar, back support). 12x 50, 55, 60
45 min elliptical
M 12/09/13
35 min AMT
Seat BB pr. 8x 45, 45; 6x 65, 75; 3x 85; 1x 95, 105 (fail), 1x 100, 102
DB press. 8x 30, 35, 40
Fr raise. 8x 12.5, 15, 17.5
Side raise. 12x 12.5, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 25

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 12/10/13
Squat. 8x 45, 45, 95, 135; 3x 155. (With chains) 3x 135; 2x 155, 165; 2x 170
SSB. 8x 100; 6x 130; 3x 150; 2x 160
60 min elliptical
W 12/11/13
Pullups. 9 neutral; 5 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 65
Pullups. 6 neut, 5 neut
Decline situps. 3x15 (5#)
30 min elliptical
Squat. 8x 45, 45, 95, 135; 3x 155. (With chains) 3x 135; 2x 155, 165; 2x 170
SSB. 8x 100; 6x 130; 3x 150; 2x 160
60 min elliptical
W 12/11/13
Pullups. 9 neutral; 5 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 65
Pullups. 6 neut, 5 neut
Decline situps. 3x15 (5#)
30 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
R 12/12/13
65 min elliptical
3 x 12 hanging knee raises
65 min elliptical
3 x 12 hanging knee raises

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 12/13/13
DL. (no chains) 8x 135, 135. (chains) 6x 135; 3x 185; 2x 225; 1x 245, 275 (fail)
TBDL, deficit. 6x 150; 3x 200; 3x 220; 3x 240
Rack pull. 6x 135; 3x 225; 2x 275; 1x 315
Rev hyp. 12x 25, 50, 75
60 min treadmill
Sa 12/14/13
35 min AMT
Seat BB pr. (no bands) 8x 45, 45. (bands) 6x 45; 3x 65; 2x 75 (fail #2); 1x 80
DB press. 8x 30, 35, 40
CG BP. 8x 45, 45, 65, 95; 3x 115; 2x 135 (fail #2); 1x 140
Fr raise. 8x 12.5, 15, 17.5, 20
Side raise. 12x 10, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Su 12/15/13
Sq. (no chains) 8x 45, 45, 95, 135; 3x 155. (chains) 3x 135; 2x 155, 165; 1x 170
SSB. 8x 100; 6x 130; 3x 150; 2x 160
Zercher sq. 6x +50, +90; 3x +110, +140; 2x +160
45 min elliptical
M 12/16/13
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Banded pull aparts. 3x 50
Meh. Bored and creaky. Could be worse. I *AM* looking at a seriously generous imminent winter break, so there's that.
DL. (no chains) 8x 135, 135. (chains) 6x 135; 3x 185; 2x 225; 1x 245, 275 (fail)
TBDL, deficit. 6x 150; 3x 200; 3x 220; 3x 240
Rack pull. 6x 135; 3x 225; 2x 275; 1x 315
Rev hyp. 12x 25, 50, 75
60 min treadmill
Sa 12/14/13
35 min AMT
Seat BB pr. (no bands) 8x 45, 45. (bands) 6x 45; 3x 65; 2x 75 (fail #2); 1x 80
DB press. 8x 30, 35, 40
CG BP. 8x 45, 45, 65, 95; 3x 115; 2x 135 (fail #2); 1x 140
Fr raise. 8x 12.5, 15, 17.5, 20
Side raise. 12x 10, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Su 12/15/13
Sq. (no chains) 8x 45, 45, 95, 135; 3x 155. (chains) 3x 135; 2x 155, 165; 1x 170
SSB. 8x 100; 6x 130; 3x 150; 2x 160
Zercher sq. 6x +50, +90; 3x +110, +140; 2x +160
45 min elliptical
M 12/16/13
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Banded pull aparts. 3x 50
Meh. Bored and creaky. Could be worse. I *AM* looking at a seriously generous imminent winter break, so there's that.
Re: Two months to work up the nerve
I realized that after 25, getting hurt didn't take any act of bravery, stupidity, or stupid bravery.CrapSammich wrote: So I bruised or pulled something in my back when I was putting on my weight belt yesterday. Squats went well, nothing weird, but putting on my belt for the last few sets (I try to wrench it pretty tight) hurt like hell. My lats (lower rib?) on that side protested every pullup this morning. And slouching hurtsI refuse to sit up straight, dammit. How do I hurt myself putting on a frigging weight belt? Stupid.
I once wrenched my back sitting at my old job.
Whoever would overthrow the Liberty of a Nation, must begin by subduing the Freeness of Speech
 Benjamin Franklin
 Benjamin Franklin

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
If only all the good things that came with getting older didn't exclude all the resiliency of youth.baffled wrote:I realized that after 25, getting hurt didn't take any act of bravery, stupidity, or stupid bravery.CrapSammich wrote: So I bruised or pulled something in my back when I was putting on my weight belt yesterday. Squats went well, nothing weird, but putting on my belt for the last few sets (I try to wrench it pretty tight) hurt like hell. My lats (lower rib?) on that side protested every pullup this morning. And slouching hurtsI refuse to sit up straight, dammit. How do I hurt myself putting on a frigging weight belt? Stupid.
I once wrenched my back sitting at my old job.
T 12/17/13
BP. (no chains) 12x 45, 45; 8x 65, 65. (chains) 6x 65; 3x 95; 2x 115; 1x 120
Pause BP (super wide grip). (touch & go) 8x 65; 6x 95. (pause) 3x 115; 2x 125; 1x 135
DB flat bench, reg grip. 8x 30, 40, 50; 5x 55
Skull crushers. 8x 45, 55, 65
60 min elliptical
Bench drives all the "meh" away.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 12/18/13
Pullups. 9 neutral; 5 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 65
Pullups. 4 neut, 4 neut
30 min elliptical
Pullups. 9 neutral; 5 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 65
Pullups. 4 neut, 4 neut
30 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
R 12/19/13
65 minutes elliptical
3x 15 weighted incline situps (5#)
Fire drill at work todayI ran down 20+ flights in about 3 minutes (this building is one of THE last places I'd be willing to die), so that counts as what? Like, 288 very partial squats? I'm amused by my coworkers who huff and puff and complain about the trip DOWN the stairs and need a 15minute warning before fire drills so they can prepare themselves.
Last day of work until January 7. It's at this precise time of each year that I like my job.
65 minutes elliptical
3x 15 weighted incline situps (5#)
Fire drill at work todayI ran down 20+ flights in about 3 minutes (this building is one of THE last places I'd be willing to die), so that counts as what? Like, 288 very partial squats? I'm amused by my coworkers who huff and puff and complain about the trip DOWN the stairs and need a 15minute warning before fire drills so they can prepare themselves.
Last day of work until January 7. It's at this precise time of each year that I like my job.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Internet hiatusfeels awesome. Returning to my unattended inbox after a couple of weeksnot so much of the awesome.
F 12/20/13
DL. 8x 135, 135, 135; 6x 185, 225; 3x 275; 1x 295 (fail)
Partial DL (bb on 45# + 100# plates). 6x 135, 135, 185; 3x 225, 275; 1x 295
Sumo. 8x 135; 3x 225; 2x 245; 1x 275
GHR. 3x 8
Rev hyp. 12x 50, 100, 100
60 min elliptical
Sa 12/21/13
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (8#)
Banded pull aparts. 3 x 50
Su 12/22/13
BP. (No chains) 12x 45, 45; 8x 65, 65. (Chains) 6x 65; 3x 95; 2x 115; 1x 125
Pause BP (wider grip). (t&g) 8x 65; 6x 95. (Pause) 3x 115; 2x 125; 1x 140
DB flat bench, reg grip. 8x 30, 40, 50; 5x 55
Skull crushers. 8x 45, 55, 65, 70
60 min elliptical
M 12/23/13
Seat BB pr. 8x 45, 45, 65; 6x 85; 3x 95; 2x 100; 1x 105; 1x 110 (fail)
DB press. 8x 30, 35; 7x 40
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 140 (fail)
Fr raise. 8x 10, 15, 15; 6x 20
Side raise. 12x 10, 10, 15
Lat bnt ovr rows. 12x 10, 15, 15
45 min elliptical
T 12/24/13
Squat. 8x 45, 45, 95, 135; 3x 155; 2x 175; 1x 185; 1x 190
Narrow pause squats. 8x 45; 6x 95; 3x 135, 155; 1x 165
R 12/26/13
BP. 12x 45, 45; x 65; 6x 95, 6x 115; 3x 135, 140; 1x 150, 155 (fail)
DB flat bench, reg grip. 8x 30, 40, 50; 6x 55
DB flat neut. 8x 30, 40, 45, 50
Skull crushers. 8x 40, 50, 60
Tri pushdown straight bar. 12x 70, 90, 110, 120
Ovrhd tricep cable ext (vbar). 12x 70, 80, 90
60 min on assorted unfamiliar cardio machines.
Visiting my parents for xmasunfamiliar gym. Got some valuable advice from the dude wearing the weightbelt to move lots of weight on the Cybex machines: the bar should be coming down right across my neck and not lower, at the bottom of my sternum. "Thanks for your feedback, sir." Who knew? <eye roll> He was nice (I'm not being sarcastic here) to spot me.
F 12/27/13
DL. 8x 135, 135; 6x 185, 225; 2x 275; 1x 285 (fail)
Sumo. 8x 135; 6x 185; 3x 225; 2x 245; 1x 275
Rack pull. 6x 135, 185, 225; 2x 275; 1x 315
40 min cardio thingy cross between elliptical and weird "Gazelle"
DL was a crap show today. Vertigo from the gambling boat my parents go on every year—first time this has happened from the boat although not the first bout of vertigo—from experience, dizziness could last 2 weeks or more. Couldn't get my DL stance right. Unfamiliar gym and different brand of weights (they feel smaller in circumference, but can't be THAT much smaller), couldn't get my grip right. Used straps because chalk wasn't allowed. Meet in midJanuary, but based on today's DL, I'm not ready for another meet. <whine whine whine>
M 12/30/13
Seat BB pr. 8x 45, 45; 6x 65, 85; 3x 95; 1x 100; 1x 105; 1x 110 (fail)
DB press. 8x 30, 35; 7x 40
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 140
Fr raise. 8x 10, 15, 15
Side raise. 12x 10, 10, 10
Lat bnt ovr rows. 12x 10, 15, 15
Tri pshdwn (strt bar). 12x 65, 85, 110
Ovrhd tri cbl ext (vbar). 12x 70, 85, 95
Drove 10 hours from the parental visit and went immediately to the gym. Happy to be back in familiar territory. I'm spoiled at this gym with equipment and people.
T 12/31/13
Squat. 8x 45, 45, 95, 135; 3x 155; 1x 175; 1x 190; 1x 195
Pause squats (reg stance). 3x 135; 3x 145; 3x 155
60 min elliptical
45 min elliptical (Extra cardio: double duty burning off cookies, plus gyms are closed tomorrow)
R 1/2/14
BP. (t&g) 12x 45, 45; 8x 65; 6x 95; 3x 115. (w/ commands) 1x 135, 145, 150
DB flat bench, reg grip. 8x 30, 40, 50; 6x 55
DB flat neut grp. 8x 30, 40, 50
Skull crushers. 8x 45, 55, 65; 4x 75
Tri pushdown (straight, back support). 12x 50, 55, 60
Tri pushdown (rope, back support). 12x 25, 30, 35
45 min elliptical
F 1/3/14
DL. 8x 135; 6x 135, 185; 3x 225; 2x 275; 1x 295; 1x 300 (fail)
Rack pull from 100# plate. 6x 145; 3x 235; 2x 285; 1x 295; 1x 305
GHR. 3x 8
Rev hyp. 12x 45; 9x 90; 8x 135
45 min elliptical
DL was better today than last week, still not great.
Sa 1/4/14
35 min AMT
Seat BB pr. 8x 45, 45; 6x 65; 4x 85 (fail on 5); 1x 95 (fail on 2). Gave up on this—completely off today.
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135. Spotter grabbed it before lock out on both reps, even though I said I had it.
Fr raise. 8x 12.5, 15, 17.5
Side raise. 12x 10, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, emp, 60, 100, 120
Pll aprts. 4x 30
Tri pshdwn (vbar). 12x 60, 80, 100, 110
Ovrhd tri cbl ext (vbar). 12x 60, 80, 100, 110
Su 1/5/14
Pullups. 7 neutral; 5 wider; 5 chin; 5 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 55, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 60
Pullups. 4 neut
60 min elliptical
Between driving, time away from the gym, and time spent on major lifts, it's been 3 weeks since I did pullups. Today was better than I thought it would be (esp given yesterday), but a good lesson in my fleeting ability to do consistent numbers of pullups.
M 1/6/14
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (25#)
T 1/7/14
Sq. 8x 45, 45, 95; 6x 135; 3x 155; 1x 165; 1x 190; 1x 200 (ok, so I know this is not that big of a deal by most standards, but this is a HUGE accomplishment for me. In March, when I started working w/ my trainer, 125 was my max and it felt almost impossible.)
Pause squats. 3x 3x 135
60 min elliptical
F 12/20/13
DL. 8x 135, 135, 135; 6x 185, 225; 3x 275; 1x 295 (fail)
Partial DL (bb on 45# + 100# plates). 6x 135, 135, 185; 3x 225, 275; 1x 295
Sumo. 8x 135; 3x 225; 2x 245; 1x 275
GHR. 3x 8
Rev hyp. 12x 50, 100, 100
60 min elliptical
Sa 12/21/13
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (8#)
Banded pull aparts. 3 x 50
Su 12/22/13
BP. (No chains) 12x 45, 45; 8x 65, 65. (Chains) 6x 65; 3x 95; 2x 115; 1x 125
Pause BP (wider grip). (t&g) 8x 65; 6x 95. (Pause) 3x 115; 2x 125; 1x 140
DB flat bench, reg grip. 8x 30, 40, 50; 5x 55
Skull crushers. 8x 45, 55, 65, 70
60 min elliptical
M 12/23/13
Seat BB pr. 8x 45, 45, 65; 6x 85; 3x 95; 2x 100; 1x 105; 1x 110 (fail)
DB press. 8x 30, 35; 7x 40
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 140 (fail)
Fr raise. 8x 10, 15, 15; 6x 20
Side raise. 12x 10, 10, 15
Lat bnt ovr rows. 12x 10, 15, 15
45 min elliptical
T 12/24/13
Squat. 8x 45, 45, 95, 135; 3x 155; 2x 175; 1x 185; 1x 190
Narrow pause squats. 8x 45; 6x 95; 3x 135, 155; 1x 165
R 12/26/13
BP. 12x 45, 45; x 65; 6x 95, 6x 115; 3x 135, 140; 1x 150, 155 (fail)
DB flat bench, reg grip. 8x 30, 40, 50; 6x 55
DB flat neut. 8x 30, 40, 45, 50
Skull crushers. 8x 40, 50, 60
Tri pushdown straight bar. 12x 70, 90, 110, 120
Ovrhd tricep cable ext (vbar). 12x 70, 80, 90
60 min on assorted unfamiliar cardio machines.
Visiting my parents for xmasunfamiliar gym. Got some valuable advice from the dude wearing the weightbelt to move lots of weight on the Cybex machines: the bar should be coming down right across my neck and not lower, at the bottom of my sternum. "Thanks for your feedback, sir." Who knew? <eye roll> He was nice (I'm not being sarcastic here) to spot me.
F 12/27/13
DL. 8x 135, 135; 6x 185, 225; 2x 275; 1x 285 (fail)
Sumo. 8x 135; 6x 185; 3x 225; 2x 245; 1x 275
Rack pull. 6x 135, 185, 225; 2x 275; 1x 315
40 min cardio thingy cross between elliptical and weird "Gazelle"
DL was a crap show today. Vertigo from the gambling boat my parents go on every year—first time this has happened from the boat although not the first bout of vertigo—from experience, dizziness could last 2 weeks or more. Couldn't get my DL stance right. Unfamiliar gym and different brand of weights (they feel smaller in circumference, but can't be THAT much smaller), couldn't get my grip right. Used straps because chalk wasn't allowed. Meet in midJanuary, but based on today's DL, I'm not ready for another meet. <whine whine whine>
M 12/30/13
Seat BB pr. 8x 45, 45; 6x 65, 85; 3x 95; 1x 100; 1x 105; 1x 110 (fail)
DB press. 8x 30, 35; 7x 40
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 140
Fr raise. 8x 10, 15, 15
Side raise. 12x 10, 10, 10
Lat bnt ovr rows. 12x 10, 15, 15
Tri pshdwn (strt bar). 12x 65, 85, 110
Ovrhd tri cbl ext (vbar). 12x 70, 85, 95
Drove 10 hours from the parental visit and went immediately to the gym. Happy to be back in familiar territory. I'm spoiled at this gym with equipment and people.
T 12/31/13
Squat. 8x 45, 45, 95, 135; 3x 155; 1x 175; 1x 190; 1x 195
Pause squats (reg stance). 3x 135; 3x 145; 3x 155
60 min elliptical
45 min elliptical (Extra cardio: double duty burning off cookies, plus gyms are closed tomorrow)
R 1/2/14
BP. (t&g) 12x 45, 45; 8x 65; 6x 95; 3x 115. (w/ commands) 1x 135, 145, 150
DB flat bench, reg grip. 8x 30, 40, 50; 6x 55
DB flat neut grp. 8x 30, 40, 50
Skull crushers. 8x 45, 55, 65; 4x 75
Tri pushdown (straight, back support). 12x 50, 55, 60
Tri pushdown (rope, back support). 12x 25, 30, 35
45 min elliptical
F 1/3/14
DL. 8x 135; 6x 135, 185; 3x 225; 2x 275; 1x 295; 1x 300 (fail)
Rack pull from 100# plate. 6x 145; 3x 235; 2x 285; 1x 295; 1x 305
GHR. 3x 8
Rev hyp. 12x 45; 9x 90; 8x 135
45 min elliptical
DL was better today than last week, still not great.
Sa 1/4/14
35 min AMT
Seat BB pr. 8x 45, 45; 6x 65; 4x 85 (fail on 5); 1x 95 (fail on 2). Gave up on this—completely off today.
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135. Spotter grabbed it before lock out on both reps, even though I said I had it.
Fr raise. 8x 12.5, 15, 17.5
Side raise. 12x 10, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, emp, 60, 100, 120
Pll aprts. 4x 30
Tri pshdwn (vbar). 12x 60, 80, 100, 110
Ovrhd tri cbl ext (vbar). 12x 60, 80, 100, 110
Su 1/5/14
Pullups. 7 neutral; 5 wider; 5 chin; 5 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 100
Lat pulldown (dbl grip). 12x 80, 90, 100
EZ bar curls. 12x 45, 55, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 60
Pullups. 4 neut
60 min elliptical
Between driving, time away from the gym, and time spent on major lifts, it's been 3 weeks since I did pullups. Today was better than I thought it would be (esp given yesterday), but a good lesson in my fleeting ability to do consistent numbers of pullups.
M 1/6/14
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (25#)
T 1/7/14
Sq. 8x 45, 45, 95; 6x 135; 3x 155; 1x 165; 1x 190; 1x 200 (ok, so I know this is not that big of a deal by most standards, but this is a HUGE accomplishment for me. In March, when I started working w/ my trainer, 125 was my max and it felt almost impossible.)
Pause squats. 3x 3x 135
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 1/8/14
60 min elliptical
BP. 12x 45, 45; 8x 65; 6x 95; 3x 115. (With commands) 1x 135, 145, 150
DB flat bench, reg grip. 8x 35, 45; 5x 55
DB flat neut. 8x 35, 45, 50
Skull crushers. 8x 45, 55, 65, 70
Tri pushdown straight bar. 12x 70, 90, 110, 130
Tri pushdown rope. 12x 50, 55, 60, 65
R 1/9/14
30 min elliptical
weighted declined situps. 3x15 (5#, 10#, 5#)
60 min elliptical
BP. 12x 45, 45; 8x 65; 6x 95; 3x 115. (With commands) 1x 135, 145, 150
DB flat bench, reg grip. 8x 35, 45; 5x 55
DB flat neut. 8x 35, 45, 50
Skull crushers. 8x 45, 55, 65, 70
Tri pushdown straight bar. 12x 70, 90, 110, 130
Tri pushdown rope. 12x 50, 55, 60, 65
R 1/9/14
30 min elliptical
weighted declined situps. 3x15 (5#, 10#, 5#)