dpc Posted June 14, 2016 Author Share Posted June 14, 2016 6/14/16 Upper Floor press barx5 75x3 95x3 115x3 135x2 150x1165x1 Incline DB bench (the bench was set at two clicks from parallel. Not sure the degrees on this. 30x20x2 Lying DB extension 15x10x2 I planned on doing a lot more sets of this but for some reason I had a weird pain in my right elbow that was making my right arm extremely weak. The pain only happened during this movement and only during the movement. The second I stopped it would go away and my elbow was/is totally fine. Wide grip pulldown 85x10 100x10 115x10x2 Leg raises 3 sets of 8 A few hours later I did some neckwork. I connected my neck harness to a band and did 25 reps of all 4 sides. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 18, 2016 Author Share Posted June 18, 2016 6/18/16 Lower Box Squat barx3 115x3 135x3 155x3 175x3 add belt 195x3 210x1 225x1240x1 30" box jump 4 sets of 5 jumps Abduction machine 40x10 50x10 60x10 Side bends with plate 3 sets of 12 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 20, 2016 Author Share Posted June 20, 2016 6/20/16 Upper Illegal wide grip bench barx6 65x6 85x6 105x6 120x6 130x6140x6 One arm DB press 25x15 30x15 Slight incline bench Tate Press 15x12 20x12x2 T-Bar row 45x10 60x10 75x10x2 Kettlebell Wenning Shrug (as I've said before.. I have no idea waht this is called so I just call it a Wenning shrug because thats where I saw it) 35x12x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 23, 2016 Author Share Posted June 23, 2016 6/23/16 Front Squat barx5 75x3 95x3 115x3 add belt 135x2 150x2 165x1170x1 My goal was 175 but after doing 165 I thought 175 was pushing it. I stalled really hard on the singles about 3 inches out of the bottom. 24" Box jump 2 sets of 10 jumps Standing One Legged Leg Curl 20x8x4 Back extension bodyweightx8 40x8x2 Cable stack abs 80x10 90x10x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 24, 2016 Author Share Posted July 24, 2016 So basically on June 25th I got into a car wreck. I'm completely fine but I was really sore afterwards. After a bit I went to the gym and my gym is closed temporarily. Someone was throwing medicine balls and snapped a sprinkler on the ceiling. This set it off and 95% of the gym is fine but the insurance won't open it up. So I've just been doing what I can at my little apartment gym. Quote Link to comment Share on other sites More sharing options...
MattM Posted July 27, 2016 Share Posted July 27, 2016 Dude, what was the severity of the crash? Are you ok??? And that (bad word filter)ing sucks about the gym being closed... medicine ball tosses... I hope it was worth it to that mofo haha Quote Link to comment Share on other sites More sharing options...
dpc Posted July 28, 2016 Author Share Posted July 28, 2016 5 hours ago, MattM said: Dude, what was the severity of the crash? Are you ok??? And that (bad word filter)ing sucks about the gym being closed... medicine ball tosses... I hope it was worth it to that mofo haha Gym will be open next week it sounds like. They've been super cool about it. They started free fitness classes for anyone. They are cancelling memberships if you want it and they aren't charging anyone during this time. The wreck was nothing really. Totaled my car but because I had an old car to took the hit like a champ and haley and I are totally fine. I was just sore, especially with my back issue. Quote Link to comment Share on other sites More sharing options...
dpc Posted August 25, 2016 Author Share Posted August 25, 2016 8/25/16 Lower body 20" rack pull 115x3 135x3 160x3 185x3 add belt 205x3 225x1 240x1 255x1 Only 20 lbs off pr and I had a little more in me. But first day doing heavy lifting after the gym was closed for so long so didn't want to do anyting dumb. Leg Press with feet narrow sledx5 90x5 160x5 210x5 250x5 300x5 One legged standing hamstring curl 20x8x3 Back Extension bodyx10x5 At home did 3 sets of planks for 30 seconds Quote Link to comment Share on other sites More sharing options...
dpc Posted August 26, 2016 Author Share Posted August 26, 2016 8/26/16 Upper Standing Military Press barx3 65x3 85x3 105x3 add belt 115x1 125x1 135x1 Shockingly the above number is 5 pounds off my all time PR 45 degree incline db press 35x15x2 Cable stack pushdown with V-grip 60x15 70x15x3 Wide grip pulldown 85x10 100x10x3 Face Pull 60x10x2 70x10 Side bend with plate 3 sets of 10 Updates on some things: I got a fancy brace for my ankle. By fancy brace, I mean a brace that ordered by a doctor, molded around my ankle and built in a factory that builds prosthetics. The brace will not fix my ankle issue, but it will hold my leg the way it is supposed to be held. So as long as I wear the brace, my leg is being supported and being placed in the position it's supposed to be in. The second I take it off it reverts to the way it is structurally, but wearing the brace for hours means I can take it off and I'm not immediately in pain. Second, we got a dog. This doesn't mean much for training except now I'm walking a lot more. I just measured it out on Google Earth and every night we take a 1.11 mile walk. That doesn't include any walks we take during the day or the walks we take at the dog park. So I'm walking a lot now which can only be good, especially with my new brace. Quote Link to comment Share on other sites More sharing options...
dpc Posted August 27, 2016 Author Share Posted August 27, 2016 8/27/16 Quick workout at my apartment gym. This was done with 45 sec to 1 min rests between sets 5 sets of leg extension 4 sets of leg curl 4 sets of straight leg pull through 4 sets of cable stack abs Quote Link to comment Share on other sites More sharing options...
dpc Posted August 29, 2016 Author Share Posted August 29, 2016 8/28/16 Mini upper workout 6 sets of dumbbell chest fly 5 sets of incline Tate presses 4 sets of face pulls 4 sets of db shrugs Quote Link to comment Share on other sites More sharing options...
dpc Posted August 30, 2016 Author Share Posted August 30, 2016 8/30/16 Lower Front Squat barx3 70x3 95x3 115x3 add belt 135x1 145x1 155x1 Narrow leg leg press 90x5 160x5 210x5 250x5 300x5 Standing One leg curl 20x8x4 Back extension 5 sets of 10 Standing cable pulldown abs 90x10 100x10x3 Also, got a new job today at a gym working the front desk. It looks like the type of place I wouldn't like working out, but then again they were playing AC/DC so maybe its not so bad. 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted August 31, 2016 Author Share Posted August 31, 2016 8/31/16 Upper Close grip bench barx3 70x3 100x3 120x3 135x1 150x1165x1**** DB bench 35x20x2 lying db extension 15x10x3 20x10 wide grip pulldown 70x10 90x10x3 Sitting DB clean 15x10x3 ***** So I'm pretty annoyed right now. I learned that all of the bars in the gym, except for 3 new ones, are 35 pounds. That means that all of my PRs aren't PRs. It also means I have no idea what my PRs are from the past. How am I supposed to know if those bars in my past were 35 or 45? The only thing that makes me not believe this is that the new 3 bars that are in fact 45 pounds are black. Last week I used one for my military press and was 5 pounds off a PR. I felt insanely good about as I couldn't believe I got that weight up. But now factor in the fact that those other bars are allegedly 35 pounds, that makes the near PR insane to me. As I stated, there are 3 bars that are for sure 45 pounds (says on the end of the bar). I guess from now on I'm going to go and use only those bars. If all three are being used (not a common thing in my gym), then I'll just wait around to use them. I don't want to grab a 35 bar and assume its 35 when there is a chance it's actually 45. Just kind of irked because I felt like I was really improving a lot but now I feel that everything is 10 pounds less than what I thought. Not a huge number, but huge for me I suppose. And I know that even if the weight is going up, it doesn't matter what the weight is. Still annoying to me. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 3, 2016 Author Share Posted September 3, 2016 9/2/16 Extra lower Just a quick workout at the apartment gym. 7 sets of 10 reps of leg press machine. 4 or 5 sets of seated leg curl. 10 reps. DB side bend with 45 pounds. 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
dpc Posted September 6, 2016 Author Share Posted September 6, 2016 9/5/16 Lower 4" Sumo Block Pull 135x3x2 160x3 185x3 add belt 205x3 225x2240x1 (only a PR due to the fact that it's my first time doing this) Had more in the tank but was very sore in my lower back area so stopped. Leg Press with mid-wide leg position 90x20x4 Standing One Leg Curl 20x8x2 30x8x2 Cable stack Abs 100x10x3 110x10 Exciting stuff with my two gyms. The one I work at has some great boxes and also a SSB that I'm really excite to try and use. They also have a GHR. My regular gym just installed a deadlift platform that has hooks so you can install bands on it with no issue. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 9, 2016 Author Share Posted September 9, 2016 (edited) 9/7/16 Upper Close grip incline bench barx3x2 70x3 100x3 120x3 135x1x2 I did this at my work and their benches are really weird. Basically the place where the bar sits is on this little moveable system. It kind of acts as a automatic handoff. You get into positon and then drag the bar out.... the system pushes the bar over your head and then spits it out and the system returns to its normal place. Kind of a neat idea, but doesn't work that great in practice. You have to learn how much to pull it out, otherwise if you pull too hard the bar will go past where you want it to be and you'll lose all tightness trying to stop the bar. Seated DB Press 30x20x2 Incline tate press 17.5x10 20x10 25x10x2 Mid length neutral grip pulldown (heavy weights with just pulling down to forehead) 90x10 100x10 120x10 140x8 Rear Delt machine 40x10x3 Side bend 50x10x3 Got to work at 4:15 AM and did this workout at 9:00 am.... a bit tired to say the least. Edited September 9, 2016 by dpc Quote Link to comment Share on other sites More sharing options...
dpc Posted September 9, 2016 Author Share Posted September 9, 2016 9/8/16 Extra upper workout at my apartment gym 45 degree incline db press 6 sets of 10 reps ending with 40 pounds tri pushdown with straight bar 4 sets of 12 reps seated row 4 sets of 10 reps Quote Link to comment Share on other sites More sharing options...
dpc Posted September 10, 2016 Author Share Posted September 10, 2016 9/9/16 Lower Squat Barx3x2 95x3 115x3 135x3 155x3 Add belt 175x2 195x1 I think all of the box squats have helped my form a lot. This was the first time I've squatted in a long time and it felt really good. I planned to do more but I felt a weirdness in my back so I stopped. Leg press with mid wide stance. 140x5 180x5 230x5 270x5 320x5 Standing one leg curl 30x8x3 Cable stack abs 100x10 100x10x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted September 11, 2016 Author Share Posted September 11, 2016 9/11/16 Upper Incline bench with bench grip barx3 70x3 95x3 115x3 135x1x2 Very disappointed in this. Nothing was wrong and have no excuses. Just thought I was stronger. DB bench 40x20 45x13 Incline Tate Press 25x10x3 Mid length neutral grip pulldown 110x10 115x10x3 Seated Row with V-grip 85x10x3 Side bend with 40 pound Kettlebell 3 sets of 12 both sides Quote Link to comment Share on other sites More sharing options...
dpc Posted September 12, 2016 Author Share Posted September 12, 2016 9/12/16 Lower Sumo deadlift with legs at power ring 115x3 135x3 155x3 175x3 Add belt 195x3 215x2 235x1 250x1 Overall my body was very sore after yesterday's back work and then today. Took it easy after this Leg extension 70x15x2 85x15x2 Standing one leg curl 20x10x2 Cable stack abs 110x10x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted September 17, 2016 Author Share Posted September 17, 2016 9/16/16 Upper Pin press at mouth level barx3 65x3 Really hurt the back of my neck on this 85x3 105x3 add belt 125x2 135 So I'm very frustrated by this and my upper work lately. Whether or not my PR was set on a 45 pound or 35 pound bar, this is 10 or 20 pounds less than my PR. I know I above wrote that the second set hurt my neck but I really don't feel it effected the lift at all. I think it's all in my head as my upper body assistance work has been great and setting PR's. DB fly 20x8 25x8x3 Lying DB extension 15x10 20x10x2 Seated Row 85x10 100x10 85x10 (dropped down in weight because the above weight was hitting my arms more than my back). Quote Link to comment Share on other sites More sharing options...
dpc Posted September 17, 2016 Author Share Posted September 17, 2016 9/17/16 Lower SS Yoke Bar box squat (forgot to measure box) barx3x2 115x3 135x3 155x3 175x3 195x3215x3 First time I've ever done the SS yoke bar. Very odd feeling but some of that might have to do with my sore neck and upper back. One issue was that we don't have clips for this bar and so the weights aren't clipped in. Whenever I would set up with the weight, the weights on the left sdie would move around a lot. I had a friend push them against the bar once I sat down the first time. Probably had more in me, in fact I know I did.. but first time doing it and sore neck and didn't want to get hurt. But did like it. GHR 3 sets of 8 Back extension 3 sets of 12 Cablestack pulldown abs 100x10x2 110x10x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted September 21, 2016 Author Share Posted September 21, 2016 9/21/16 Upper Floor Press barx3 65x3 85x3 105x3 125x3 135x1 150x1 160x1 This may or may not be a PR. My unoffical PR is 165, but that may have been with a 35 pound bar. Either way, I won't label it a PR until I get 170 with a 45 pound bar. Hammer Strength Chest Press (weight per arm) 45x10x3 Lying DB extensions 20x10x3 Pull Ups 5 wide grip 5 mid grip 5 wide grip 5 mid grip 5 wide grip 5 mid grip Haven't done pull ups in awhile and felt good doing them. Plan on doing more of them. Band Pull aparts 4 sets of 15 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 25, 2016 Share Posted September 25, 2016 Hit me up sometime man. Looks like a ton of good work here and lots of PRs despite the mix up with some of the bars. Those 35 bars can be tricky!! Quote Link to comment Share on other sites More sharing options...
dpc Posted September 27, 2016 Author Share Posted September 27, 2016 9/24/16 Extra workout at my apartment gym 5 sets of 20 of cable pushdowns 5 sets of cable flys 4 sets of 10 of db side raises Quote Link to comment Share on other sites More sharing options...
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