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  • enderwiggin65
    replied
    April 1, 2012 – Bench Focus




    Warm up:


    10 minutes on an elliptical

    Stretching


    Warm up sets

    BB Bench 10 x 45
    BB Bench 10 x 135
    BB Bench 5 x 165
    BB Bench 3 x 190


    Working sets

    BB Bench 5 x 205
    BB Bench 5 x 240
    BB Bench 5 x 270
    BB Bench 3 x 270



    Assistance work

    Hammer Strength Incline Press 10 x 270
    DB Row 8 x 120 each side
    Hammer Strength Incline Press 10 x 270
    DB Row 8 x 120 each side
    Hammer Strength Incline Press 6 x 320
    DB Row 8 x 120 each side


    Stretching


    Cardio

    Dog walk.

    Leave a comment:


  • enderwiggin65
    replied
    Originally posted by steel1970 View Post
    What is your body weight? I'm asking cause its hard as hell for me to use alot of weight on weighted pull ups. I use a close/neutral grip, and I'm just getting maybe 6-7 good reps with bw+25.....

    Good work in here brother.....
    Thanks! I'm 5'11" and around 205 lbs. I usually do chinups when I add weight and will use a neutral grip as a warm up exercise. I was pretty surpised how quickly I improved in the number of reps I could once I started doing them regularly!



    This morning's deload workout wasn't too impressive...

    March 27, 2012 – Military Press Focus - Deload Week


    Warm up:



    10 minutes on an elliptical

    Stretching


    Standing Overhead Press 15 x 45
    Standing Overhead Press 5 x 60
    Standing Overhead Press 5 x 75
    Standing Overhead Press 5 x 90

    Standing Overhead Press 3 x 95
    Standing Overhead Press 3 x 110
    Standing Overhead Press 3 x 125



    Assistance work

    None - My neck and shoulders were feeling really tight and I spent a ton of time stretching them but couldn't get them to loosen up much at all, so I skipped two of my favorite exercises - chinups and dips



    Stretching


    Cardio

    Another 13 minutes on elliptical and a dog walk.

    Leave a comment:


  • steel1970
    replied
    What is your body weight? I'm asking cause its hard as hell for me to use alot of weight on weighted pull ups. I use a close/neutral grip, and I'm just getting maybe 6-7 good reps with bw+25.....

    Good work in here brother.....

    Leave a comment:


  • enderwiggin65
    replied
    March 25, 2012 – Deadlift Focus- 5/3/1 Deload Week


    Warm up:

    15 minutes on an elliptical

    Stretching

    .
    Deadlift 5 x 135
    Deadlift 5 x 165
    Deadlift 5 x 190

    Deadlift 3 x 210
    Deadlift 3 x 270
    Deadlift 3 x 305


    [youtube]IasUHiYjU8s[/youtube]



    Assistance work


    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65


    Stretching


    Cardio

    45 minutes of lawn mowning.

    Leave a comment:


  • enderwiggin65
    replied
    Warm up:


    15 minutes on an elliptical

    Stretching


    Warm up sets

    BB Bench 20 x 45
    BB Bench 10 x 135
    BB Bench 5 x 165
    BB Bench 5 x 190


    [youtube]wGl3SfbrD9g[/youtube]

    Working sets

    BB Bench 18 x 225

    Still haven't gotten rid of my headache. Every rep from 12 on felt like someone was kicking me at the base of my skull. I didn't have a spotter either, so I just stopped at 18.



    Assistance work

    I hopped on the elliptical for another 15 minutes and called it good since my head was/is pounding.


    Stretching



    Cardio

    15 minutes on the elliptical.

    25 minute dog walk.

    Leave a comment:


  • enderwiggin65
    replied
    DELOAD WEEK - SQUATS FOCUS


    The Workout

    Warm up:

    15 minutes on an elliptical

    Stretching

    Did some PVC pipe roller stretching too.

    Squats (mixed with pull-ups)

    Squats 10 x 45
    Neutral Grip Pullups 10 x BW
    Squats 5 x 105
    Neutral Grip Pullups 10 x BW
    Squats 5 x 135
    Neutral Grip Pullups 10 x BW
    Squats 5 x 155
    Neutral Grip Pullups 10 x BW

    Squats 5 x 165
    Squats 5 x 190
    Squats 5 x 215

    [youtube]vKvDD8cIm9k[/youtube]

    Assistance Lifts


    Leg Press 6 x 450
    Leg Press Machine Calf Press 20 x 450
    Single Leg Leg Curls 12 (each leg) x 80
    Leg Press 6 x 450
    Leg Press Machine Calf Press 20 x 450
    Single Leg Leg Curls 12 (each leg) x 80
    Leg Press 6 x 450
    Leg Press Machine Calf Press 20 x 450
    Single Leg Leg Curls 12 (each leg) x 80


    More stretching

    Cooldown

    5 minutes on an elliptical

    Cardio

    20 minute dog walk/jog.

    Leave a comment:


  • enderwiggin65
    replied
    Warm up:

    10 minutes on an elliptical

    Stretching


    Warm up Sets (Mixed with Neutral Grip Chin-ups (3 sets of 7 reps)

    BB Military Press 10 x 45
    BB Military Press 5 x 65
    BB Military Press 5 x 75
    BB Military Press 3 x 90



    Working Sets


    BB Military Press 5 x 110
    BB Military Press 3 x 125
    BB Military Press 3 x 140
    BB Military Press 3 x 140

    ^I did 2 sets of 140 instead of going to fail on the first one since my neck/head still aren’t feeling 100%.






    Assistance work

    I took it pretty easy with reps/weight until the last set of each. The Dips felt pretty good at that heavier weight.


    Weighted Dips 10 x BW+35
    Weighted Chin-ups 7 x BW+40

    Weighted Dips 10 x BW+35
    Weighted Chin-ups 7 x BW+40

    Weighted Dips 10 x BW+35
    Weighted Chin-ups 7 x BW+40

    Weighted Dips 10 x BW+45
    Weighted Chin-ups 6 x BW+40

    Weighted Dips 10 x BW+90
    Weighted Chin-ups 6 x BW+40



    I also did two sets of 10 on each side going each direction (in and out) of cable rotator cuff work.

    Cooldown

    10 minutes on an elliptical.

    Stretching


    Cardio

    Dog walk in the rain. First day of Spring – 42 degrees and very wet. Yesterday it was 31 and snowing.

    Leave a comment:


  • enderwiggin65
    replied
    Warm up:





    10 minutes on an elliptical


    Stretching



    Warm up sets

    Deadlift 5 x 135
    Deadlift 5 x 165
    Deadlift 5 x 195


    Working sets

    [youtube]rXqQzjlLSE0[/youtube]

    I decided to play it safe and did two sets of 310 instead of going to failure with my first set.


    Deadlift 5 x 245
    Deadlift 3 x 280
    Deadlift 6 x 310
    Deadlift 4 x 310





    Assistance work

    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65
    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65
    Hanging Leg Raises 12 x BW
    BB Good Mornings 12 x 65



    Stretching

    Leave a comment:


  • enderwiggin65
    replied


    Friday's Squats

    [youtube]TVUm40Fyx0c[/youtube]

    Leave a comment:


  • enderwiggin65
    replied
    Originally posted by steel1970 View Post
    You've had the headache for a week now? Time for the doctor bud....you listen to your body when it comes to training, so listen to your aching head and go get checked out! Lol

    It started feeling a little better last night, but if it doesn't keep getting better I'll definitely go see my doctor.


    I've had major issues with headaches since I was a kid, so me having a headache for a week is not unusual. Me having a headache this painful for a week is.

    Leave a comment:


  • enderwiggin65
    replied
    Warm up:


    10 minutes on an elliptical

    Stretching



    Warm up sets

    BB Bench 20 x 45
    BB Bench 10 x 135
    BB Bench 5 x 165
    BB Bench 3 x 190


    [youtube]xsvJanXyJ2U[/youtube]

    Working sets

    BB Bench 15 x 225
    BB Bench 5 x 245
    BB Bench 3 x 270
    BB Bench 4 x 300




    Assistance work

    DB Incline 8 x 80’s
    DB Row 8 x 120 each side
    DB Incline 8 x 80’s
    DB Row 8 x 120 each side
    DB Incline 8 x 80’s
    DB Row 8 x 120 each side


    I ran out of my time because another guy lifting told me that he's been supplementing with more than just supplements and was trying to talk me in to trying it too. I told him that unless I win the lottery or make my wife go back to work there's no way I could afford to.

    I went to the chiropractor again yesterday and it helped my neck and headache quite a bit, so hopefully I'll be back to normal in a couple more days.


    Stretching

    [youtube]ujEph5vFwmc[/youtube]

    Leave a comment:


  • steel1970
    replied
    You've had the headache for a week now? Time for the doctor bud....you listen to your body when it comes to training, so listen to your aching head and go get checked out! Lol

    Leave a comment:


  • enderwiggin65
    replied
    Originally posted by Arkbuilder View Post
    Might want to get the headache looked into.
    Thanks for the suggestion.

    If it doesn't get better this weekend I'll probably go talk to my doctor. I went to the chiropractor earlier today, so hopefully that will help.

    I've always had problems with headaches/migraines, but they usually don't stay this bad for so long. I think the long workdays aren't helping me out any (60 hours at the computer a week this time of year).

    Leave a comment:


  • Arkbuilder
    replied
    Might want to get the headache looked into.

    Leave a comment:


  • enderwiggin65
    replied
    March 16, 2012 – Squats Focus






    Warm up:

    10 minutes on an elliptical


    Stretching/Rolling

    Warm up sets (all squats):

    5 x 45
    5 x 105
    5 x 135
    5 x 155


    I also mixed in three easy sets (10 reps each set) of BW Neutral Grip Pull-ups with the warm up sets.

    Working sets (all squats were done as low as I could go )


    Squats 5 x 190
    Squats 3 x 215
    Squats 5 x 240
    I still haven’t gotten rid of my headache so I stopped as soon as it felt like it might flare up.
    Squats 3 x 240


    Assistance Work

    Leg Press 5 x 360
    Lying Leg Curl 10 x 200
    Leg Press 5 x 410
    Leg Press Machine Calf Presses 20 x 410
    Lying Leg Curl 10 x 200
    Leg Press 5 x 460
    Leg Press Machine Calf Presses 25 x 460
    Lying Leg Curl 10 x 200
    Leg Press 5 x 460
    Leg Press Machine Calf Presses 25 x 460
    Lying Leg Curl 10 x 200
    Leg Press 5 x 510
    Leg Press Machine Calf Presses 20 x 510
    Lying Leg Curl 10 x 200




    More stretching

    Cooldown

    Leave a comment:

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