Next round of updates

11/4/11 Cardio
I know it is not tomorrow yet...but I already know what I am doing. 30 minutes on the stair mill. Light to moderate pace with a few face paces thrown in for fun.



11/3/11 Back and Shoulders
Lat Pulldown Wide: 60x15, 75x10, 90x6, 105x6, 110x5, 115x6
Deads: 65x12, 95x10, 135x6, 155x6, 175x5, 195x4; Bonus Set: 205x2
BB Rows: 65x15, 115x8x3
Close Grip Pulldown: 60x12, 75x12x2
Side Lateral: 5x12, 15x6x3
Stand DB Press: 10x10, 15x12, 20x10x2

I was at 195 for deads and I knew I could do another set, but my plan only called for 5 total sets. But really wanted to get over 200 so I did a bonus set. I have done 205 before, but it was a weakly pulled and the form was not tight - I did 3 so so reps that day. Today I powered through the workout and the 205 for 2 was done with great form and I felt much stronger when I pulled through it. I was happy for that. I was actually going to go for a third, but I as I started those first tough couple of inches in the lift, I felt something ever so slightly twinge on my right lower lat - almost near the ribs and I immediately dropped the bar. There was no pain at all, but I instantly knew something was not quite right with that rep so I let it go. There was no pain during the rest of the workout either and I feel fine now. I know I made a good call with that. There will be another day to try again.

I was also happy with my shoulder press. I got up to 20 lbs. Not bad considering the pain I have had the past month or so. Today my shoulder was not that bad so I went for the 20s and got it done.


11/2/11 Chest and Arms Check In Weight 131.8
Slight Inc. Press: 15x15, 20x10, 25x10, 35x5, 40x5, 35x5
Chest Dips Unassisted: 12x2, 13x2
BB Curl: 25x10, 35x8, 50x4, DS 30x8
Tri Bar Ext: 25x12, 40x8, 50x5, DS 30x8
Seated DB Curl: 10x10, 15x12x2
SS Lying DB Ext: 10x10, 15x12x2

I finally got those 40s up today - only for one set though. I could probably manage 45s if someone put them in my hands and spotted me. My slight incline press is not as deeply inclined as my usual incline press. I have done 45s on those. I am curious now if I could manage 50s on those. I bet I can press 55s or maybe even 60s with a spot on flat DB press.

Shoulder pain was not as bad today. I think I am starting to heal up - finally.

Today was also my first day back on Beyond Nutrition All Day Whey for pre workout and All in 1 for post workout. It is good to be back on it. That Optimum Nutrition was dishwater compared to BN. I won't let myself run out again! LOL!!!




11/1/11 Legs
Squat: 45x20, 65x15, 95x10, 135x8, 150x6, 170x5x2
SLDL: 135x8, 150x9, 160x8, 180x6, 190x6, 200x5
Leg Extensions: 50x15, 65x15x2, 65x13
Walking Lunges: 25sx20x3
Leg Curl - kneeling single leg: 20x10x3

No calves or adductions today

Hip felt pretty good today. I was happy for that.