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Mike Rinderle

SSB Westside Style Box Squats to parallel:

202 for 5 sets of 3.

Super strict Barbell rows:

135 for 3 sets of 10.

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Mike Rinderle

Yesterday:

 

First real pressing session since elbow tendon tear.  Light, density/volume training.

Bench:  Josh Bryant Density routine.  135 lbs X 40 in 12:30.  Will bump by 5 lbs each session until I can't get 40 done in 15 minutes  (no more than 5 reps in a set). 

OHP:  95 lbs 3 X 10 reps

IYTs: 1 set 10 reps

 

Elbow hurt a little but didn't feel like anyone was stabbing me in the elbow and lower tricep.  So I got that going for me.  Lost a lot of strength in the right arm, but I'm guessing that will come back quickly.

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Mike Rinderle

Today:

Farmers carries:  220 x 20 yards X 14 in 10 minutes.

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Mike Rinderle

JB Density Bench: 145 X 40 in 13:40 (may have done 43 lol)

Barbell Curls:  just bar.  15 seconds rest:  10, 15, 15, 10.  Gotta start somewhere.   

Elbow ok.  Not great, but ok.  Tricep felt much better on bench today.

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Mike Rinderle

All done with175 lbs on SSB bar:

Squats: X 3, 5, 7, 7, 5, 3

Upper back good mornings: X 1 minute, 1 min.

Good mornings: X 8

This Titan SSB V2 is so much better than the V1 I had.  

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Mike Rinderle

JB Density Bench: 155 X 40 in 14:54.  

Seated French Press:  65 X 10, 10

Triceps Pushdowns (my homemade setup): 70 X 8 (hurt elbow too much), 55 X 10, 10

Seated IYTs with 5 lb plate in each hand: 10 reps.

That's it for the 10 lb jumps on bench.  Will bump 5 lbs next time I do the density routine next week.  I'm going to throw in some heavier slingshot work for second bench workout this week I think.

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Mike Rinderle

Westside Style SSB Box Squats:

155 X 10, 205 X 5, 245 X 3, 265 X 3, 275 X 1, 245 X 5, 205 X 10

Banded DLs.  80 -100 lbs at top is best guess.  They were speed pulls until the last set:

135 X 3, 185 X 3, 225 X 3, 275 X 3, 315 X 3 (ran out of steam and they were slow so I tapped out after these)

Weight is hovering in mid 240s.  I always seem to stick here.  So starting yesterday, I lowered calories and upped workload.  Keeping calories at 2000 or less this week.

 

Edited by Mike Rinderle
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Mike Rinderle

Busy last 3 days so tried to fit as much as possible in today.  Whole workout was 1 hour including warmups and setup for squat and bench.  Bench was a double every minute for 10 minutes.  Just enough time to stand up, shake my arms, sit back down, set up, and go again.  

SSB Sq: 205 3X5 reps
Bench: 165 11X2 9:50
Barbell rows: 135 3X15 reps
EZ bar: Curls: 65 X 5,5,5,5,10
IYTs: 5 lbs per hand 1 X 10

Weights weren't very big but I'm thrashed.  Feel like I just ran 5 miles.  Lol

Edited by Mike Rinderle
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Tommy J.

You’re cardio is gonna be pretty strong working out like this

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Tommy J.

Also, another trick to speed up metabolism is a 10 minute walk right after you eat. Eat, stand up, set a timer for 5 minutes and take off walking. When the timer goes off, turn around and walk back.

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Mike Rinderle
57 minutes ago, Tommy J. said:

You’re cardio is gonna be pretty strong working out like this

Definitely.   Can already feel a difference. 

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Mike Rinderle

Only had 20 minutes today...

OHP: 105 3X8 reps

IYTs holding 7.5 lbs in each hand X 10

Triceps pressdowns:  only worked up to 70 x 6.  Right elbow was not liking them at all so I cut it short.

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Mike Rinderle

Work sets:

Beltless suitcase DLs each arm: 231 3X5 reps

One arm rows with farmers handle: 111 3X5 reps

EZ bar curls: 75  4X10 reps

 

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WestSlope
On 2/10/2020 at 11:14 AM, Mike Rinderle said:

Only had 20 minutes today...

OHP: 105 3X8 reps

IYTs holding 7.5 lbs in each hand X 10

Triceps pressdowns:  only worked up to 70 x 6.  Right elbow was not liking them at all so I cut it short.

The only way I can add pressdowns without hurting my elbows or shoulders is to go way light and go for the pump.

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Mike Rinderle
1 hour ago, WestSlope said:

The only way I can add pressdowns without hurting my elbows or shoulders is to go way light and go for the pump.

I'm coming to that conclusion myself.  If I'm not careful, I'm going to start oiling myself up and wearing a speedo onstage in front of a bunch of screaming men admiring my symmetry and bodyfat percentage. 

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Mike Rinderle

Holy crap I'm sore today.  Nothing hits my core like suitcase DLs.  Nothing.  Back, sides, and abs.    Not to mention traps and my cute lil butt cheeks.

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Mike Rinderle

So embarrassing. But gotta post bad with the good.

Put on red slingshot just to test out elbow with something more than 185.  I am so weak right now on bench.

Slingshot:  worked up to 255 (grinder), then 205 X 8.  😔

Raw close grip: 135 3X8 reps.

I may never see 3 hundy again.

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EricMilfeld

You’re losing a lot of weight fast. You’ll stabilize and start climbing back up. 

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WestSlope
1 hour ago, EricMilfeld said:

You’re losing a lot of weight fast. You’ll stabilize and start climbing back up. 

Yes you are and yes you will.

Your weight loss so far really is impressive.

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Mike Rinderle

Westside SSB Box Squats with ~40 lbs of band tension at bottom and ~80 lbs top: worked up to 205 + bands X 3, 5, 7, 5, 3

Backwards sled drags (facing sled) in my yard:

45 X 100 yards, 90 X 100 yards

Gonna feel those in the morning. 

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Mike Rinderle

24° F in the shed of tears and pain this morning.  Went above 200 for the first time without a slingshot today since elbow tear in October.  Shoulders and elbow felt ok.  Minimal rest between all work sets below.  

BP : warmups: Bar X 20, 95 X 10, 135 X 5, 185 X 2.  Work sets: 205 x 2, 185 X 5, 135 X 12

Barbell curls: Bar X 8, 65 X 8, 85 X 8, 65 X 8, Bar X 20

Whole workout including setup for bench and warmups was < 30 minutes.

Edited by Mike Rinderle
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Mike Rinderle

2.25 mile walk in our woods with the wife and boy.  

 

IMG_93261.jpg

IMG_93251.jpg

IMG_93321.jpg

Edited by Mike Rinderle
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Shoggoth
32 minutes ago, Mike Rinderle said:

2.25 mile walk in our woods with the wife and boy.  

 

IMG_93261.jpg

IMG_93251.jpg

IMG_93321.jpg

Holy cow! Getting big!

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Mike Rinderle
1 hour ago, Shoggoth said:

Holy cow! Getting big!

Growing like a weed

 

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EricMilfeld

I notice he didn't take the easy way out on that log lift; he did it underhand!

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