Shoggoth Posted September 23, 2014 Author Share Posted September 23, 2014 Kettlebels on Pentagram Hell Ya! Good catch! I'm guessing most don't know who they are. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 24, 2014 Author Share Posted September 24, 2014 September 23, 2014 Evening #assman Warm up Bird Dogs x 10 Rolling Plank x 20 McGill Crunch x 12 Clubbell 15# x 30 Work Bench Press 45 x 3 x 10r 135 x 5 185 x 3 235 x 1 255 x 6, 6, 7 Low Cable Row w/Fat V 170 x 3 x 12r Seated DB Cleans 65e x 3 x 8r EZ Skullcrushers 35 x 10 85 x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 25, 2014 Author Share Posted September 25, 2014 September 25, 2014 Noon Warmup Clubbell x lots Bird Dogs x 12 Rolling Planks x 30 McGill Crunch x 12 BW Squat x 3 x 5r Work Trapbar Deads 144 x 3 x 3r 234 x 3 324 x 3 414 x 1 464 x 1 504 x 3 - easy. Still babying my back. Front Squat 45 x 5, 3 - ouch. Stop BB Split Squat 45 x 8 each leg 95 x 8 TB Shrug 254 x 3 x 12r Scapular Retractions BW x 2 x 8r DB Hammer Curls w/FG 40e x 3 x 10r DB Hammer Curls w/FG "21's" 25e x 21r - easy Trap bar Deads Scapular Retractions Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 26, 2014 Author Share Posted September 26, 2014 September 26, 2014 Noon End of my 6th cycle of this. Warmups Bird Dogs x 12 Rolling Planks x 20 McGill Crunch x 10 Clubbell x a bunch Work High Incline Bench Press 45 x 3 x 10r 95 x 8 145 x 3 165 x 1 185 x 5 Floor Press 45 x 5 135 x 5 185 x 5 225 x 10, 10, 9 Underhand Ring Rows BW x 30, 20, 15 Pull aparts MM x 3 x 20r Pressdowns w/V handle 70 x 3 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 28, 2014 Author Share Posted September 28, 2014 September 28, 2014 Afternoon Went to armwrestling practice last night for the first time since the end of August. A little beat up but not too bad. Need a lot more work. EZ Reverse Curls 35 x 10 55 x 10 75 x 5 x 10r 135# Baby Inch Hops and Picks Table Wrist Curls w/Cable 50 x 4 x 10r DB Wrist Curl Full RoM 65 x 10, 8, 8 HH Kick-ups and Holds 10 x 4 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 30, 2014 Author Share Posted September 30, 2014 September 29, 2014 Before Supper Still on the rehab path but wanted to start putting a bar on my back again. Gently and light. Warm-up KB BuP Unilateral Walk 40 x 3 trips Bird Dogs x 12r Rolling Planks x 20r McGill Crunch x 10r BW Squat x 2 x 4r Goblet Squat 40 x 4, 24k x 4 Work SSB Squat 65 x 2 x 4r 115 x 4 155 x 3 205 x 4 225 x 3 x 8r TB Dimels 144 x 3 x 15r TB Shrug w/3 sec Pauses 144 x 3 x 12r McGill Pull-ups BW x 17r Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 30, 2014 Share Posted September 30, 2014 Hi Jason - in which book is the McGill Pull-ups? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 30, 2014 Author Share Posted September 30, 2014 Hi Jason - in which book is the McGill Pull-ups? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 30, 2014 Author Share Posted September 30, 2014 September 30, 2014 Noon Warm-up Clubbell & McGill 3 Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 4 x 8r Low Cable Row w/Big V 190 x 4 x 8r Seated DB Cleans 65e x 10, 10, 8 EZ Skullcrushers 35 x 8 85 x 3 105 x 3 x 10r Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 1, 2014 Share Posted October 1, 2014 That's awesome he has so many videos out now! I have never tried this kind of activation exercise, but I do play around with grip width, and positioning the angle of the back to try to maximize lat activation. If I go to wide on the grip, then I end up getting too much pec into it. Go to narrow, and my elbows let me know. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 2, 2014 Author Share Posted October 2, 2014 That's awesome he has so many videos out now! I have never tried this kind of activation exercise, but I do play around with grip width, and positioning the angle of the back to try to maximize lat activation. If I go to wide on the grip, then I end up getting too much pec into it. Go to narrow, and my elbows let me know. I'm no where near the pull-up or chin strength as you but I've noticed I've got very specific patterns to effectively performing those exercises. I think too many people blast through them without effectively activating the lats, rhomboidal, etc. and get more on momentum. Focussing on single reps really allows a guy to think through each rep. October 1, 2014 Before Supper More bicep and wrist work so I don't suck up too much time with tomorrow's regular workout. On a side note I don't think I felt my back at all today. Cool beans! BB EZ Curl 35 x 10, 8 85 x 5 105 x 5 125 x 5 x 3r - dunno but I'm thinking I may like the straight bar for curls more now haha! Definitely hits slightly different. DB Hammer Curl 40e x 10 55e x 3 x 10r Full RoM DB Wrist Curl 55 x 3 x 15r HH Kick-ups 10 x 5 x 10r HH Pronations 10 x 15 25 x 2 x 8r - 20# will be a good weight next time Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 2, 2014 Author Share Posted October 2, 2014 October 2, 2014 Noon Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again. Warmups Clubbell Front Casts up to the 25# McGill 3 BW Squats Work TB Deadlifts 144 x 3 x 3r 234 x 3 324 x 2 414 x 3 x 6r SSB Split Squats 65 x 8 105 x 8 135 x 8 TB Shrugs 254 x 3 x 15r Chins BW x 7 x 3r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 3, 2014 Author Share Posted October 3, 2014 October 3, 2014 Early Truncated due to it being a busy day today. Even so I feel like I got hit with what I need. 1) High Incline Bench 45 x 3 x 8r 95 x 5 145 x 2 x 2r 165 x 1 185 x 4 - too much for the morning 175 x 2 x 4r 2a) Floor Press 135 x 5 185 x 3 225 x 10, 8 2b) Axle Landmine Row 50 x 2 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 3, 2014 Author Share Posted October 3, 2014 October 3, 2014 Early Truncated due to it being a busy day today. Even so I feel like I got hit with what I need. 1) High Incline Bench 45 x 3 x 8r 95 x 5 145 x 2 x 2r 165 x 1 185 x 4 - too much for the morning 175 x 2 x 4r 2a) Floor Press 135 x 5 185 x 3 225 x 10, 8 2b) Axle Landmine Row 50 x 2 x 15r Came home and had a couple of minutes so I did pressdowns w/90# 3 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 6, 2014 Author Share Posted October 6, 2014 October 5, 2014 Before Supper Just a bit of focused arm work to shorten my main workouts. No triceps as Tuesday is a max effort bench day. Barbell Curl (Power Bar) 45 x 3 x 10r 95 x 3 115 x 3, 5, 5, 5, 5, 5 Loose 135 x 3, 155 x 1 - not a full out reverse clean but some English for sure. Seated Cable Curl w/EZ 50 x 2 x 15r Band Wrist Curls 20" IW Green w/Manus x 3 x 50r Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 6, 2014 Share Posted October 6, 2014 Full out reverse clean = cheat curl lol that must be the queens english then! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 6, 2014 Author Share Posted October 6, 2014 October 6, 2014 Noon No pain today but still taking the safe and slow route to recovery. Warm-up Clubbell front swing and casts w/25# McGill 3 BW and Goblet Squats SSB Squat 65 x 2 x 3r 155 x 2 x 3r 245 x 2 295 x 1 335 x 1 355 x 1 295 x 5 TB Dimels 154 x 3 x 15r TB Shrug w/3 sec counts 154 x 3 x 12r McGill Pull-ups BW x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 8, 2014 Author Share Posted October 8, 2014 October 7, 2014 Before Supper Bad head cold today and really groggy. On a high note, no niggles. Warmups Clubbell Shield Casts and Mills McGill 3 Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 255 x 1 285 x 1 300 x 1 315 x 3 x 1r Add Red SS 315 x 3 x 5r Low Cable Row w/Big V 190 x 4 x 10r Unilateral Side Raises 30 x 3 x 8r EZ Skullcrushers 35 x 8 85 x 8 115 x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 8, 2014 Author Share Posted October 8, 2014 October 8, 2014 Before Supper DB Hammer Curls 25 x 8 40 x 8 55 x 8 65 x 3 x 8r Seated EZ Cable Curls 50 x 3 x 15r Band Wrist Curls w/Manus IW 20" Green x 3 x 50r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 9, 2014 Author Share Posted October 9, 2014 October 9, 2014 Noon First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it. Warmups Clubbell front swings and casts w/25# McGill 3 BW Squat and Goblet Squat Sumo Deads 135 x 3 x 3r 225 x 3 315 x 2 365 x 2 x 8r SSB Split Squat 65 x 5 135 x 3 x 8r SSB Shrug 135 x 20 225 x 2 x 20r McGill Chins BW x 2 +25 x 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 10, 2014 Author Share Posted October 10, 2014 October 10, 2014 Noon First day doing overhead work since buggering my back a couple of months back. Went ok I think. I definitely need some more shoulder flexibility to be able to lockout and stand more upright. Warmups Clubbell casts and mills McGill 3 BB Strict Press 45 x 3 x 8r 95 x 5 135 x 2 155 x 8, 8, 8, 10 Floor Press 135 x 5 185 x 15, 15, 12 BB Bent Row - Strict 225 x 4 x 8r Rear Ring Flies BW x 3 x 10r Cable Pushdowns w/V Handle 90 x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 13, 2014 Author Share Posted October 13, 2014 October 12, 2014 Before Turkey Gail is sizist when it comes to wearing Star Wars shirts. Represent y'all!! Barbell Curl 45 x 3 x 10r 95 x 3 115 x 4 x 8r Hammer Curl w/ FG 55e x 5 x 6r Top RoM Hammer Curl w/FG 40e x 3 x 7r Did wrist curls during the Walking Dead IW Green w/Manus x 50, 50, 50, 30 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 13, 2014 Author Share Posted October 13, 2014 October 13, 2014 Early Afternoon First day back squatting with a power bar since my injury. Need a little work getting my technique back and practice hitting depth. All in all felt good though. Clubbell Casts and Mills McGill 3 Squat 45 x 4 x 3r 135 x 3 225 x 3 314 x 4 365 x 2 x 4r KB Dimel's 36k ea x 3 x 15r - Dimel's are really hitting my hammies good these days Snatch Grip Shrug 225 x 3 x 20r McGill Pull-ups BW x 3 +25 x 4 - too slow so I dropped the weight +10 x 8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 15, 2014 Author Share Posted October 15, 2014 October 14, 2014 Before Supper Pretty stoked as my bench is still inching up. I may even be able to surpass my old max by the end of the year without even peaking for it. Happy days! Warm-up Clubbell twice - once at noon, once before the main work McGill 3 Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 255 x 1 275 x 5, 5, 4 - little sloppy so I stopped Low Cable Row w/Big V 190 x 4 x 12r One Armed Side Raises 30 x 4 x 8r EZ Skullcrushers 35 x 8 85 x 5 115 x 3 x 8r plus 8 CGBP 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 16, 2014 Author Share Posted October 16, 2014 October 15, 2014 Before Supper Went for a bit of volume. All sets done with 60 seconds or less rest. EZ Curl 35 x 2 x 10r 85 x 5 x 10r EZ Reverse Curl 35 x 10 55 x 3 x 10r 65 x 3 x 10r BB Finger Curls 45 x 15 95 x 15 135 x 2 x 15r 155 x 3 x 15r - last couple of reps were sloppy Clubbell Casts and Mills the to really bugger me up I did a bunch of reverse mills as well. My left is starting to get more coordinated with the club at least. Quote Link to comment Share on other sites More sharing options...
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