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  1. #261  
    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Thursday December 28


    Day 3
    -Trap bar deadlift 170x6, 250x5, 340x3, 405x8, 415x8, 420x8, 425x8
    -single leg DB deadlift (split stance) 40x8, 60x8, 70x8, 80x8
    -one arm DB row 105x12, 120x16, 120x16
    -close grip pull up BWx10x4sets
    -Hammer curl 40x12, 50x12, 60x12, 70x12
    -Lying leg lifts 18x3sets
    -30 minutes elliptical level 6 (470 calories)

    THe 495 lbs for 6 reps was a rep PR at 495, I am not good at reps on DL. Left VMO is very sore at knee insertion so I am going to take a little break from squats to heal it up, don't want it to get worse. All deep knee bends hurt but DL is fine so I am hoping to train around it and avoid any serious strength loss.
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  2. #262  
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    Friday December 29


    Day 4
    -Bench press 45x20, 135x10, 185x5, 225x5, 275x5, 315x8x3sets
    -Half Kneel DB Shoulder Press 50x8, 60x8, 70x8x2sets
    -DB Pull over 50x15, 70x12, 80x12
    -Dips (slow) BWx18, BWx20
    -Rotator cuff external rotation 18x3sets
    -AbS green band 45x3sets
    -30 minutes elliptical level 6 (470 calories)

    Secodn bench day of the week, this was really easy 315 for 8 all three sets were non stop and felt light. Left shoulder still weaker then right so isolation DB work is helping.
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  3. #263  
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    Sunday December 31
    Day 1
    -Trap Bar (stay more upright) 170x8, 260x5, 330x8, 345x8, 355x8
    -Romanian Deadlift 225x5, 275x10, 280x10, 285x10x2sets
    -Hip thrust 135x12, 155x12, 185x12, 205x12
    -Seated blended Leg Curl 10x4sets
    -Cross body chop 25x12, 50x12x2sets
    -30 minutes elliptical level 6 (460 calories)
    Left VMO at knee is too sore to squat, something is too tight and causing me pain. Getting shockwave and neurofunctional needling done to help but I need to find what is causing the issue. I think it may be tight groin and quads so I have been foam rolling and stretching them.



    Monday January 1
    Day 2
    -Bench Press 45x20, 135x10, 185x5, 225x5, 275x3, 315x1, 355x3, 365x3, 375x3, 385x3
    -3 board bench press 385x2, 395x2, 405x2
    -Alternate Incline DB (hold at top) 80x6, 100x6x3sets
    -Shoulder plate Halo 35x20x3sets
    -Face Pull 100x15, 125x15, 135x15
    -push ups (slow) 20x2sets
    -Abs green band 45x3sets
    -30 minutes elliptical level 6 (470 calories)
    A good bench day, as my strength is getting close to pre surgery in September, aiming for a 450 lbs bench at my next competition.


    Wednesday January 3
    Day 3
    -Deadlift 135x8, 225x3, 315x3, 405x3, 455x2, 495x2, 525x2, 545x2, 425x8
    -glute bridge 135x12, 185x12, 205x12, 225x12
    -One Arm DB Row (no support) 105x12, 120x16x3sets
    -Hammer Curl 40x12, 50x12, 60x12, 70x12
    -Band Pull aparts 20x3sets
    -Abs green band 45x3sets
    -30 minutes elliptical level 6 (470 calories)
    A good deadlift day today, continuing to getting close to my old strength levels in this lift, it has been a while. Hoping to get over 600 lbs at my next competition in the DL.
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  4. #264  
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    Thursday January 4


    Day 4
    -Bench press 45x20, 135x10, 185x5, 225x5, 275x3, 315x1 350x5x4sets
    -ring row (top of ring at belly button, stop and hold at top) BWx10x4sets
    -Half Kneel DB Shoulder Press 50x8, 65x8, 75x8
    -DB Pull over 60x15, 75x12, 85x12
    -Dips (slow) BWx20x2sets
    -Lying leg lifts 20x3sets
    -30 minutes elliptical level 6 (470 calories)


    Feeling a little tired and beat up today but bench was not very hard at all especially for the second bench session of the week. Things are progressing along nicely. Working on lots of weaknesses.
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  5. #265  
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    Monday January 8

    Doing a light weak for the main lifts to give my body a bit of a break


    Day 1
    -Trap Bar Deadlift (no belt) 170x8, 260x5, 355x6, 365x6, 375x6, 380x6
    -Romanian Deadlift (no belt) 285x10x4sets
    -Hip thrust 135x12, 185x12, 225x12, 245x12
    -Seated band Leg Curl 12x4sets
    -Cross body chop 25x12, 50x12x2sets
    -30 minutes elliptical level 6 (460 calories)
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  6. #266  
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    Tuesday January 9


    Day 2
    -Wide grip bench press 45x20, 135x10, 185x5, 225x5, 275x5, 315x6, 325x6, 325x6, 325x10
    -Incline DB bench press (3) 80x8, 105x8, 105x8
    -Flat fly 40x10, 50x10, 65x10
    -Ring row (top of ring at belly button when standing) BWx15x5sets
    -Rear DB delt raises 40x15, 45x15, 50x15, 55x15
    -Rotator cuff external rotation 18x3sets
    -Abs green band 45x3sets
    -30 minutes elliptical level 6 (470 calories)


    Light week continues. Was supposed to only do sets of 6 at 325 but the last set decided to do 10 reps just to see what I could do without going to failure. This is good for me because wide grip bench is a weakness and not as strong as pinky on the ring bench.
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  7. #267  
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    Thursday January 11

    Day 3
    -Deficit deadlifts (3 inches no belt) 135x8, 225x3, 315x3, 365x1, 405x6, 415x6, 425x6
    -single leg deadlift (split stance) 50x8, 70x8, 80x8, 95x8
    -one arm DB row 105x12, 120x18x2sets
    -close grip pull up BWx10x4sets
    -Hammer curl 40x12, 50x12, 60x12, 70x12
    -Band pull aparts 20x3sets
    -Abs green band 45x3sets

    Continuing a light week. Deadlifts were super easy but knee is quite sore, it is my quad at my knee and my popliteus which I think is causing the quad issue. Dropping cardio to give some rest to the quad, popliteus for a bit and continuing to ice and stretch. Probably won't squat next week.
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  8. #268  
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    Friday January 12

    Day 4
    -close grip bench press 45x20, 135x10, 185x5, 225x5, 275x3, 315x6, 320x6, 325x6, 325x6
    -KB unilateral Shoulder press 50x8, 70x8x3sets
    -dips (slow) BWx15, 25x15, 45x15
    -shoulder plate halo 35x20x3sets
    -tricep Band pushdowns 15x3sets, 12x3sets
    -Lying leg lifts 18x2sets
    -Rotator cuff external rotation 18x2sets



    An easy day but my knee is so tight and a little swollen now as well. Not sure what happened to it as I don't remember ever actually injuring it, it just became tighter and tighter and sore. I will get my chiro to work on it and see what she thinks.
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