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  1. #241  
    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Monday December 4

    Day 1
    -Low bar Squat 45x8, 135x6, 225x5, 315x3, 365x3, 405x1, 435x6, 445x6, 455x6, 405x8
    -Step up with bar in back (18"box reps per leg) 95x10, 115x10x2sets
    -Split stance Good Morning (reps each side)135x10x3sets
    -DB Side Bends (reps each side) 50x20, 60x20
    -Knee Raises 20x2sets
    -Rotator cuff external rotation 18x3sets


    The 455 for 6 is the heaviest I have done for 6 reps. After the 445 I didn't think I would get the 455 but I did. Strained/pulled my left calf doing the step ups but it should be ok.
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  2. #242  
    Hardcore CJM ELDER Testbear's Avatar
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    Good job on the consistency of your log! And nice pr
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  3. #243  
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    Quote Originally Posted by Testbear View Post
    Good job on the consistency of your log! And nice pr
    Thanks TB


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  4. #244  
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    Tuesday December 5

    Day 2
    -Bench Press 45x20, 135x10, 185x5, 225x5, 275x3, 335x6, 345x6, 355x6
    -3 board bench press 365x3, 370x3, 375x3
    -Alternate arm DB incline bench (hold at top, reps each arm) 80x6, 85x6, 90x6, 95x6
    -Shoulder plate Halo (reps each direction) 25x20, 35x20x2sets
    -Face Pull 100x15, 125x15x2sets
    -Abs green band 50x3sets
    -Shoulder horn 15x18, 20x18x2sets
    -30 minutes elliptical level 6 (450 calories)


    Another great day on bench, strength keeps on climbing. THe last set at 355 for 6 I paused the last rep so good sign that I still had a few more reps left in me for sure.
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  5. #245  
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    Thursday December 7

    Day 3
    -Deadlift 135x8, 225x5, 315x3, 405x1, 445x1, 465x6, 475x6, 485x6
    -Rack Pull (above knee 7) 405x1, 500x3x3sets
    -One Arm DB Row 105x12, 120x14x2sets
    -Hammer DB Curl 40x12, 50x12, 60x12, 70x10
    -Band Pull aparts 20x3
    -Abs green band 45x3sets
    -30 minutes elliptical level 6 (470 calories)

    Deadlifts are finally coming back and finding my groove. More reps at 485 then I did when I hit my 655 lbs in competition years ago so this is a good sign. Things are moving in the right direction.


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    Friday December 8

    Day 4
    -Bench press 45x20, 135x10, 185x5, 225x5, 275x1, 305x8, 310x8, 315x8
    -Half Kneel DB shoulder Press (reps each side) 40x8, 50x8, 60x8
    -DB Pull over 50x12, 60x12, 70x12
    -Dips (slow descent) BWx12x2sets
    -30 minutes elliptical level 6 (465 calories)

    Second bench day of the week so only light to moderate weight. They were easy just had to stop after 5 reps at top to take a breath. I hold breath for as many reps as possible then take one more breath and keep going. Doing dips with a 4 second descent makes them so much harder for me so I only have to use my bodyweight instead of hanging an extra 90-135 lbs.
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  7. #247  
    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Monday December 11

    Day 1
    Start with McGill big 3
    -Low bar Squat 45x8, 135x6, 225x5, 315x3, 385x3, 415x2, 455x2, 475x2, 485x2, 495x2
    -Low bar squat with chains (150 lbs, fast up) 275x3x5sets
    -step up bar on back (18" box, reps each leg) 135x8, 145x8, 155x8
    -half kneel cable chop 25x12, 35x12, 45x12
    -30 minutes elliptical level 6 (460 calories)

    Squats were slow but felt strong and solid. Good sign of things to come. Trying to make each rep the same.


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  8. #248  
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    Tuesday December 12

    Day 2
    -Warm up with cat cow
    -Bench Press 45x20, 135x10, 185x5, 225x5, 275x4, 315x4, 335x3, 345x3, 365x2, 375x2, 385x2, 295x10
    -Alternate Incline DB bench (hold at top, reps each arm) 80x6, 90x6, 95x6, 100x6
    -Shoulder plate halo 35x12, 45x12x2sets
    -Face pull 100x12, 125x12, 140x12x2sets
    -Rotator cuff external rotation 18x3sets
    -Abs green band 45x3sets
    -30 minutes elliptical level 6 (460 calories)

    Bench was really easy today.


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  9. #249  
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    Thursday December 14

    Day 3
    -Deadlift 135x8, 225x3, 315x3, 365x1, 405x1, 465x2, 495x2, 515x2, 530x2, 405x10
    -Alternating Kettlebell swing 50x20x3sets
    -One Arm DB Row 105x12, 120x14x3sets
    -Hammer Curl 40x12, 50x12, 60x12, 70x12
    -Band Pull aparts 20x3sets
    -Ab wheel 12x3sets


    530 lb deadlift for 2 was slow but felt strong and was not hard. Probably could have done 4 and possibly 5 reps. Things are moving along well.
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  10. #250  
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    Friday December 15


    Day 4
    -Bench press 45x20, 135x10, 185x5, 225x5, 275x3, 305x8, 310x8, 315x10
    -Half Kneel one arm landline press (reps each side) 70x8, 90x8, 105x8
    -DB Pull over 50x12, 70x12x2sets
    -Dips 4 second descent BWx12x2sets
    -Rotator cuff external rotation 18x3sets
    -30 minutes elliptical level 6 (450 calories)


    Second bench session of the week, this one is lighter and higher rep. Wasn't hard so I decided to do 10 reps on last set of 315 instead of 8 and paused the last rep. Shoulders are a weakness since I can't train them properly because of my torn labrum. I just push through it and take aleve to be able to train them.
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