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parabellum
10-18-2008, 09:58 PM
Bio: 35 6'1" 295lbs former US Marine.
last meet 10/2006 which resulted in a 610 PR bench and a massive tear in my right shoulder. I've been in rehab/ maintenance mode since my surgery in 1/2007 battling injury after injury.

I am studying to pass the CCIE routing and switching lab (it's like a black belt or world record of the networking world). it;s a 2 part test, written and 8 hr hands on lab. I'm planning on passing in early 2009 so all my focus is on that and everything else is secondary. I go to work at 0600 and I work until 1730 I study until 2130 then I get home about 2200. That leaves me little time for training but I try to squeeze something in a few times a week. I'm focusing on a mix of functional training (p90x - don't laugh it's good stuff) and westside training for the next year. I want rebuild a base and stay in maintenance mode until after I pass my test. My goal is to do one of the SSA meets in Tribes Hill (good people and always fun meets) in late 2009 or early 2010.

18 oct 2008 0720 !!! I don't think I ever squatted this early and with no breakfast....man......this can't be good, lol

ME lower

stiff leg arched back GM's
bx10
95x10
135x10
225x10
It's been a few years....

squats
225x10
315x10
added belt
405x10
cake

pull throughs
60x10x3

db rows
85x6
100x6
125x6

hammer curls
45x10
45x10

mastermonster
10-19-2008, 04:06 PM
Great to see you back Brother! Get the test passed and your future on track and then full speed ahead! You're still plenty young with plenty of time to hit all of you PL goals. You're being smart! I hope the shoulder continues to progress! Again; good to see you back!!!

bawdybuilder
10-20-2008, 04:59 AM
Great work man. Keep it up http://lhnweb.info/img/419/h08s1009qoip/smile.gif

parabellum
10-20-2008, 02:41 PM
Thanks brother

parabellum
10-20-2008, 02:44 PM
19 Oct 2008 - Back yard

bench press
bx30
95x20
135x15

3 boards
225x5

4 boards
275x3
315x3
365x3

super set tri/ bi
pushdowns 50 x15 125x15 125x15
peracher curls 50x10 100x2 50x10

wrist roller -arms stiff at shoulder level
20 x 2 - what a pump wow

lynnlynn7
10-20-2008, 07:38 PM
A massive shoulder tear sounds awful, but what a beastly bench! Are you aiming for a full power meet?

parabellum
10-25-2008, 12:58 PM
A massive shoulder tear sounds awful, but what a beastly bench! Are you aiming for a full power meet?

Yeah in late 2009.

25 oct 2008 ME lower

GM's
bx10
135x10
185x3

squats with green band
135x5
225x3
add loooooooooose briefs
315x3
405x3
495x0 I can't get it out of the uprights evenly and walk it out. no spotters.
405x10
http://www.flickr.com/photos/31755533@N04/2972449004/?rotated=1&cb=1224960659240

http://www.flickr.com/photos/31755533@N04/2971604701/

http://www.flickr.com/photos/31755533@N04/2972449224/
How much tension is at the top?

rack pulls - above knee
225x3
315x3
405x3
add straps
495x3

hammer row - two arms
270x6
360x3

hammer rows - 1 arm
180x3 x r /x3 l
225x6 x r / x6 l

parabellum
10-26-2008, 10:18 PM
26 Oct 2008 - back yard ME upper

bench press
bx30
135x5
add 4 board and shirt
225x3
change shirt- ipf katana
225x3
change shirt - ehpd
225x3
change shirt - blast
225x3
change shirt - single ragex
225x3
change shirt - ultimate
225x3
change shirt - phenom
225x3
I'm having trouble with my left shoulder and I was looking for a shirt that would keep my shoulder tight. No luck

close grip
135x10 - super slooooooooooooooow - I feel the tendon getting stuck on something.
135x3 - wider grip - - super slooooooooooooooow - not today
135x10 - narrow grip - - super slooooooooooooooow - these hurt less.
I think my left shoulder is acting up because I have not been lifting heavy for the last 2 years and the surrounding muscles are starting to get weak.

tri push downs
75x6
75x6
75x6

wide grip pullups
x6
med grip
x3
narrow
x3
I have no energy. I need to take a better care of my eating habits on the weekends. I am not taking on enough calories.

borracho
10-27-2008, 08:47 AM
wow dude..that was a super workout at 7am..dont think I will be lifting that early ever.

Darracq
10-27-2008, 09:23 AM
Good to see you. Been awhile since the Metalrage days.

parabellum
10-29-2008, 06:24 PM
Good to see you. Been awhile since the Metalrage days.


I love that place.

parabellum
10-29-2008, 06:44 PM
27 oct 2008 P90x kempo

28 oct 2008 - gym - de day, sort of, lol

cuff work to warm up the shoulders

hammer iso wide chest machine - at this point I am just looking for something that does not hurt. shoulder pain = don't do it.
90x20
180x10
270x10
360x5

hammer machine deads
180x5
270x5
360x5

dumbell shrugs
80 each arm x20
90 each arm x15
120 each arm x10
130 each arm x10
add straps
140 each arm x20
80 each arm x20

leg curls
45x20
90x10
135x8

tbar rows with mini band
45x10
90x10
135x10
180x8

cable shoulder rehab - 4 movements
internal rotation x20 each arm
external rotation x20 each arm
pull out the sword x20 each arm
cut some one in half x20 each arm
the last 2 are complements of the guru CT.

close grip bench super setted with nose breakers
bx10 / bx10
95x10 / 95x10
135x10 / 135x10

hammer curls
40 each arm x10
40 each arm x10

john bernor
10-30-2008, 12:43 AM
hey pete looking good,,,do all your raw work in a blast shirt this will keep things together

parabellum
11-04-2008, 01:54 PM
hey pete looking good,,,do all your raw work in a blast shirt this will keep things together

Ok John. I'll have to order a new one, Mine is too big :)

I have 2 shirts 4 u.

See you on a squat day sometime soon :)

parabellum
11-04-2008, 01:54 PM
02 nov 2008 Sun - gym

bench
bx25
95x20
135x20
185x6
225x6

add phenom - shirts 2-4 sizes too big for me
275x3
315x3
405x1
455x2

box squat
225x5
315x3
add looooooooooose breifs
405x1 shiznit I almost fell, lol scratch the box
495x3
585x2

shoulder work - rehab


04 nov 2008 - gym - birthday Smile

bench
bx20
135x20 med grip
135x20 narrow grip
135x20 wide grip

iso shoulder press
90x10
90x10
shouders are shot

iso mil press
90x10
shouders are shot

cable row
120x10
200x10
250x8

machine flyes
50x15
60x15
70x15

rev machine flyes
60x15
70x15
80x15

pullups
curls
lat raises

parabellum
11-28-2008, 05:46 PM
11/11 - hotel gym

bench machine
100x10
200x10
300x10
400x6



11/13 - hotel gym

bench machine
100x10
200x10
300x10
400x6

11/22 - backyard
bench press
135x10 -------damn the bar is coooooooooold
defrosting my hands x 1

parabellum
11-28-2008, 05:57 PM
28 Nov 2008

lazy machine deads
2p x10
4p x10
6p x10
8px10

rack deads
315x3
405x3
495x3
585x1
675x1
tweaked something near my neck by my clavicle.

machine traps
4p x 20
yup, screwed something up.
4p x 20

cable rows
120x10
180x10
210x6
250x6

rope tri pushdowns
2 sets
bd curls
3sets

ehubbard
11-29-2008, 05:57 AM
Where are you lifting these days? I havent seen you around Coliseum.

Best,

Eric

parabellum
12-17-2008, 09:19 PM
Where are you lifting these days? I havent seen you around Coliseum.

Best,

Eric


either at home or at otom gym.

parabellum
12-17-2008, 09:29 PM
I have been really busy these last few weeks

17 DEC 2008 - gym

bench press
bx50
95x10
135x10
185x10
225x10
After all this time off my left shoulder still hurts. :roll:
I'll see how it feels next shirt day.

leg press - new nautilus machine - weird rotation
270x10
450x6
630x6
810x6

seated cable rows
150x10
200x10
250x6

tri pushdowns
50x10
70x10
100x10

db curls
35e x 10
45e x 10


God Bless

parabellum
12-21-2008, 02:10 PM
20 Dec 2008 - time: 2130 - 2240 - Saturday - Gym

I've been sicks with strep throat, then a upper respaoriy infections and now a sinus infection. My diet stinks. I'm at 290lbs now. Today I ate 10 cranberry and macadamia nut cookies @ 1130, a small slice of lemon pie @1530 and 2 ham and cheese on rye sandwiches @ 2030. Where's the protein!!! I have to get back to my meat and veggie diet I feel the best on this type of diet.

raaaaaaaaw bench press
bx20
95x10
135x5
185x5
225x5
275x1
315x1
add looooooooooose super pheonom
405x2 no touch - wooooooooooow this is heavy - I as blown away at how heavy this felt. What's going on here
455x1 no touch
455x1 no touch - not my day today
405x5 touched the last 2 reps easy. I guess this is a pretty good rehab shirt since it's tupid loose. Should I be using a single ply shirt or should I stick to the super pheonom. what do you guys think?

My good shoulger (left)still hurts when benching, maybe a 3 but odd since I take so much time off. Maybe the area is getting weaker making the injury more noticeable.

seated hammer strength machine rows
two handed rows
180x6
270x6
360x3
switch to single arm rows
180x6 right
180x6 left
225x6 right
225x6 left

tate press (TP), rolling press(RP) and fly (F)super sets
20x10(TP) x10 RP x 10 F
30x10(TP) x10 RP x 10 F
40xx10(TP) x8 RP x 8 F

tri pushdowns with mini
50x15
50x15
50x15 feel the burn!


I need to add boards, hit the lats and triceps hard.


Merry CHRISTmas everyone! JESUS IS THE REASON FOR THE SEASON.

It makes my blood boil when I see how the satanists and brain washed masses of asses are removing Christmas all together from every facet of our daily lives via the media outlets. Brainwashed fools running around spittng out happy holidays in fear of OFFENDING someone. Give me a break. We as a people are in a sad state in the world today, slaughtering and mutilating people all over the world like in Africa, mothers killing their children, men raping boys and girls, gay marriage, wide spread drug and alcohol abuse, weird fetishes, sex changes, robbing, cheating, stealling, thugs beating up grandmothers, immoral/illegal behavior by our elected leaders, child molesters, etc.... Oh my God what are we doing. WHAT ARE WE DOING? Jesus save us.

And for the ignorant pukes who think a christmas tree is a relgious symbol I feel sorry for you.

MERRY CHRISTMAS!!!
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
Prepare for war!

parabellum
12-21-2008, 09:14 PM
21 Dec 2008 Sun - Gym

squats
135x10
225x10
315x10
405x10

db shrugs
75x20
100x12
120x12
140x10
150x12

hammer curls
45x10x2

tbar row machine
45x10
90x10
135x10
180x5
180x6

parabellum
12-27-2008, 01:32 PM
27 Dec 2008 - Sat - gym
1400-1510

bench press
bx20 wide grip
bx20 med
bx20 narrow
95x10
135x10
185x8
225x6
275x1
315x3
add single ply rage x and 4 boards
365x3
405x3
455x2
495x1

rack lock outs
495x1 hold for a few seconds
545x1 hold for a few seconds

lat pulldowns - wide grip
130x10
180x10
230x6
230x6

lat straight arm whatchamacallit
70x10
70x10

mini band tri pushdowns
50x20
70x20
100x12

Praise GOD!

parabellum
12-27-2008, 01:45 PM
02 nov 2008 Sun - gym

bench
bx25
95x20
135x20
185x6
225x6

add phenom - shirts 2-4 sizes too big for me
275x3
315x3
405x1
455x2

box squat
225x5
315x3
add looooooooooose breifs
405x1 shiznit I almost fell, lol scratch the box
495x3
585x2

shoulder work - rehab


04 nov 2008 - gym - birthday Smile

bench
bx20
135x20 med grip
135x20 narrow grip
135x20 wide grip

iso shoulder press
90x10
90x10
shouders are shot

iso mil press
90x10
shouders are shot

cable row
120x10
200x10
250x8

machine flyes
50x15
60x15
70x15

rev machine flyes
60x15
70x15
80x15

pullups
curls
lat raises


11/11 - hotel gym

bench machine
100x10
200x10
300x10
400x6



11/13 - hotel gym

bench machine
100x10
200x10
300x10
400x6

11/22 - backyard
bench press
135x10 -------damn the bar is coooooooooold
defrosting my hands x 1



28 Nov 2008

lazy machine deads
2p x10
4p x10
6p x10
8px10

rack deads
315x3
405x3
495x3
585x1
675x1
tweaked something near my neck by my clavicle.

machine traps
4p x 20
yup, screwed something up.
4p x 20

cable rows
120x10
180x10
210x6
250x6

rope tri pushdowns
2 sets
bd curls
3sets



I have been really busy these last few weeks

17 DEC 2008 - gym

bench press
bx50
95x10
135x10
185x10
225x10
After all this time off my left shoulder still hurts. :roll:
I'll see how it feels next shirt day.

leg press - new nautilus machine - weird rotation
270x10
450x6
630x6
810x6

seated cable rows
150x10
200x10
250x6

tri pushdowns
50x10
70x10
100x10

db curls
35e x 10
45e x 10


God Bless


20 Dec 2008 - time: 2130 - 2240 - Saturday - Gym

I've been sicks with strep throat, then a upper respaoriy infections and now a sinus infection. My diet stinks. I'm at 290lbs now. Today I ate 10 cranberry and macadamia nut cookies @ 1130, a small slice of lemon pie @1530 and 2 ham and cheese on rye sandwiches @ 2030. Where's the protein!!! I have to get back to my meat and veggie diet I feel the best on this type of diet.

raaaaaaaaw bench press
bx20
95x10
135x5
185x5
225x5
275x1
315x1
add looooooooooose super pheonom
405x2 no touch - wooooooooooow this is heavy - I as blown away at how heavy this felt. What's going on here
455x1 no touch
455x1 no touch - not my day today
405x5 touched the last 2 reps easy. I guess this is a pretty good rehab shirt since it's tupid loose. Should I be using a single ply shirt or should I stick to the super pheonom. what do you guys think?

My good shoulger (left)still hurts when benching, maybe a 3 but odd since I take so much time off. Maybe the area is getting weaker making the injury more noticeable.

seated hammer strength machine rows
two handed rows
180x6
270x6
360x3
switch to single arm rows
180x6 right
180x6 left
225x6 right
225x6 left

tate press (TP), rolling press(RP) and fly (F)super sets
20x10(TP) x10 RP x 10 F
30x10(TP) x10 RP x 10 F
40xx10(TP) x8 RP x 8 F

tri pushdowns with mini
50x15
50x15
50x15 feel the burn!


I need to add boards, hit the lats and triceps hard.


Merry CHRISTmas everyone! JESUS IS THE REASON FOR THE SEASON.

It makes my blood boil when I see how the satanists and brain washed masses of asses are removing Christmas all together from every facet of our daily lives via the media outlets. Brainwashed fools running around spittng out happy holidays in fear of OFFENDING someone. Give me a break. We as a people are in a sad state in the world today, slaughtering and mutilating people all over the world like in Africa, mothers killing their children, men raping boys and girls, gay marriage, wide spread drug and alcohol abuse, weird fetishes, sex changes, robbing, cheating, stealling, thugs beating up grandmothers, immoral/illegal behavior by our elected leaders, child molesters, etc.... Oh my God what are we doing. WHAT ARE WE DOING? Jesus save us.

And for the ignorant pukes who think a christmas tree is a relgious symbol I feel sorry for you.

MERRY CHRISTMAS!!!
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
Prepare for war!




21 Dec 2008 Sun - Gym

squats
135x10
225x10
315x10
405x10

db shrugs
75x20
100x12
120x12
140x10
150x12

hammer curls
45x10x2

tbar row machine
45x10
90x10
135x10
180x5
180x6




27 Dec 2008 - Sat - gym
1400-1510

bench press
bx20 wide grip
bx20 med
bx20 narrow
95x10
135x10
185x8
225x6
275x1
315x3
add single ply rage x and 4 boards
365x3
405x3
455x2
495x1

rack lock outs
495x1 hold for a few seconds
545x1 hold for a few seconds

lat pulldowns - wide grip
130x10
180x10
230x6
230x6

lat straight arm whatchamacallit
70x10
70x10

mini band tri pushdowns
50x20
70x20
100x12

Praise GOD!

parabellum
01-11-2009, 11:57 AM
11 jan 2008

bench press
bar x 60
95x10
135x8
185x8
225x5
275x1
315x1
pause reps
275x3

lat pull down
180x6
200x6
220x6
250x3

rope bi / tri push down super sets
60/70x12
70/70x12
80/70x12
100/100x10

delt side raises
15x20
15x20

God Bless

parabellum
02-08-2009, 01:40 PM
I had to take some time off to study....

08 Feb 2009

warm up shoulders

bench
bx20
95x10
135x10
185x8
225x8
add single ply stretched out 6 year old rage x and 4 boards
275x3
315x3
365x3
405x3
raw bench
225x10
disgusting.

seated hammer rows
2 arms
90x8
180x8
270x6
1 arm
180x6

cable cross- overs
3 sets

hammer / reg curl super sets
2 sets

Praise God

parabellum
02-22-2009, 05:19 PM
15 Feb 2009 ME Upper

bench press
bx10
95x5
135x3
185x3
225x3
275x1
4 boards w/loose phenom
315x3
drop the boards
365x1
405x4
455x1
495x1

db press
50x20
50x25

super set - cable row / face pulls
180x10 210x8 250x6
50x10 70x10 90x8

shrugs
270x20x3

barbell curls
70x8x2



22 Feb 2009

squats
135x10
225x8
315x5
405x5
add wraps
495x3

leg curls
90x6
90x6
135x6

pull throughs
40x10
50x10
50x10

curls
80x5
90x5

God Bless

parabellum
04-04-2009, 11:28 AM
I haven't been looking my workouts lately.


4/4/2009 deadlift day @ the gym

front squats to warm up
135x8
225x8

deads in rack - above the knee
225x3
315x3
405x3
495x1 - add belt
585x1 add straps
675x1

Praise God!

parabellum
05-03-2009, 05:06 PM
I am starting the 5/3/1 program.

I hit the gym today to look for a 1 rep max on my raw bench.


warm up
shoulder stuff
bx10
135x10
185x10
225x6
275x11

I should have did 275x3 then went to 315 for reps, oh well. I'm better off staying light with my bad shoulders.

db rows - alternating
90x10
125x10
140x10
no straps

parabellum
05-11-2009, 07:39 PM
I left my job last week so I can dedicate more time passing the CCIE lab.

Monday 5/ 11/2009 dead lift day

deadlift
135x10
225x5
275x5
335x5
365x4

135x10
135x10
135x10
135x10
135x10

parabellum
06-05-2009, 11:54 AM
6/3

Conv deads
warm up
135x10
225x10

work sets
315x3
add belt
365x3
405x2 +1 +1

225x10
225x10
225x10
135x10
135x10

parabellum
06-05-2009, 12:10 PM
bench press
warm up
bx20
135x10
185x10
225x8
add loose super phenom
275x3
315x3
365x3
work sets
405x3
405x5
405x5
lose phenom
135x20
135x15

two arm seated chest supported rows
270x8
360x6
one arm
180x8

face pulls
70x10
100x10
100x10

machine traps
270x20
360x15
360x15

Praise God! :)

parabellum
06-08-2009, 02:54 PM
ME lower day 08June2009

squats with loose predator briefs - walked out - no monolift at my gym.
warm up
135x5
225x5
315x5
405x5
495x5
work sets - add knee wraps
585x3
585x3
took preds off
315x10
225x10
135x10

seated ham machine
45x20
90x10
90x10

That's all for today.

Praise God!

parabellum
06-11-2009, 05:29 PM
bench day 6/11/2009

cuff complex

bench press - no spotter - no hand off's :(
warm up
bx10
95x10
135x10
185x8
225x3
275x3
I cut a layer out of a 52 double ply rage x but I left the sleeves doubled. I wanted to try it out.
315x1 - No touch - high, really high, this shirt is sick. 600 easy with this one.
add super phenom - no touch on any. I like this shirt. My shoulders don't hurt at all. But then again I have not gone too heavy yet. I want to stay with a 5/3/1 rep range. Wk 1 5 reps, wk 2 3 reps etc.. I'm not sure if I want to do shirt work or raw work yet.
315x3
365x3
405x1
455x1 - hard to pull out of the uprights
495x1 (82% of my max prior to my last surgery) - pulled it out of the uprights as easy as the 405- felt good. I was good for maybe 545 (90% of my PR from 2007). But I decided not to push so much at the beginning of my training cycle. I'm thinking about doing rep work with the 75% - 85% of my max and increasing weight monthly vs weekly.


lockouts - It's been 2 years since I went over 500 lbs in the bench. I want to start getting used to holding heavy weights.
545x8 seconds
585x started lifting it off the bars and left a pinch on my bad shoulder so I stopped it there. I learned my lesson after 2 shoulder surgeries. :) Dr said I'll never bench again, lol.

dumbell rows - I usually work up to 150's here but I decided to try high reps and see how that works.
80x20
80x20

band tri pushdowns
purple x 20
mini x 20

2 hours later and I'm done. I need to shave my workouts down to 1 hour at the most.

any advice is always welcome.

parabellum
06-14-2009, 01:10 PM
6/13 deadlift day

deads
135x10
225x10
275x3
315x3
365x3
425x1

leg press
8 plates x 20
10 plates x 10
14 plates x10
16 plates x10

parabellum
06-17-2009, 09:38 PM
deload week

6/15 - light shoulders day

6/16 - light dead day

parabellum
07-15-2009, 05:13 PM
7/15/2009 - Light upper day part 1

inclines

close grip

bench


curls super set with french press

pushdowns super set with hammer curls

parabellum
07-23-2009, 07:34 PM
7/20 sheiko day 1

7/23 sheiko day 2

parabellum
07-26-2009, 06:36 AM
sheiko day 3
bench
fly's
squats
band tri push downs

parabellum
07-28-2009, 12:08 PM
Bench day
bar x10
135x10
185x5
225x5
275x3
315x3
add apex II - didn't touch on any - no spotters - self lift off
365 x 1
405x2
455x2
495x2
545x0 - couldn't get out of the uprights - selfish
545x0 - couldn't get out of the uprights - hey look at me
545x1 - to please the King

I need to add some volume on shirt day to get used to holding heavy weight in my hands again.

parabellum
07-30-2009, 06:43 PM
7/30/09

deads
135x10
225x10
275x5
315x4
350x4
350x4
350x4

hammer wide chest
6 pl x 10
6 pl x 10

front raise
135x5
225x5
back squat
315x5

pulldowns
150x6
220x6
250x6

flyes
3 sets

parabellum
08-02-2009, 12:29 PM
8/2/09

squats
135x10
225x10
315x5
375x3
375x3
425x2
425x2 paused
425x2 paused - this is fun I didn't know I can stay in the whole so long with no gear.
425x10

Bench - conservative - can up the #'s but I'd rather focus on building a stable base vs another shoulder surgery :)
135x5
185x4
225x3
225x3
250x3
250x3
250x3 paused
250x3 paused
250x10


Flies
10x5

Pushups
10x5

Squats
skipped

Good mornings
skipped - lower back is a mess since starting sheiko

Phil 4:13 sums it up.

parabellum
08-07-2009, 12:00 PM
8/7/09 - pissed off

squats - raw - with purple bands
bx10
135x10
225x10
315x5
405x3 - a twinge in my upper thigh
405x1 - I hit depth and then on the way up it felt like someone was blowing up a ballon in my leg.
I probably tore something. THIS SUCKS

bench press - no motivation
bx25
135x10
185x6
225x20

seaeted rows - 2 arms
4 plates x 10
6 plates x 10
8 plates x 10
seated rows single arms
5 plates x 10

God Bless

parabellum
08-13-2009, 12:10 PM
8/13

bench
bx20
135x10
185x10
225x5
255x1
275x5
305x5
225x11 narrow grip -moving pretty fast - tweaked something in my chest by the shoulder -- NOT ANOTHER INJURY
135x20
bx20

seated cable rows
120x20
150x20
200x15
200x10
120x20
forearms pumped big time, lol

tri push downs
70x20
70x20

fried
buh bye

God Bless

parabellum
09-24-2009, 06:53 AM
9/21/09

bench press
bx20
95x10
135x10
185x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x10
total 28 reps

super set with bent rows
135x10
115x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x12
total 30 reps

barbell military press
bx10
bx10
-
55x5
65x5
-
75x5
75x5
75x5
75x5
75x5
75x5
75x10
total 35 reps

super set with pull downs on my 2 pulley rack attachment with make everything feel 100 lbs heavier.
125x20
145x10
-
170x5
170x5
170x5
170x5
170x5
170x5
170x5
total 35 reps


I kept it all light today to get used to the program and to see how my shoulders hold up. Pain level 2. All this volume will help me in the long run. Believe me I want nothing more then to put my shirt on and take 600 for a ride but I have some common sense left. {we'll see how long this lasts}

parabellum
09-24-2009, 06:55 AM
09/23/09 lower

squats - light weight
bx10
135x10
225x10
-
315x20
315x10
315x10
315x10
total 50 reps

super set - 1-2 min breaks
stiff leg deads- light weight
bx10
135x10
-
225x3
225x3
225x3
225x10
total 19 reps

My lower back is so shot that I had to sit down between sets and after my work out I had to sit down for 15 minutes before I could walk home.

How do I get my lower back into better shape? Sit up?

parabellum
09-25-2009, 12:04 PM
9/25

bench
bx10
95x10
135x10
185x8
225x5
255x1
275x1
295x1
315x6
135x25

seated press
b x 20
b x 20
b x 20

db rows
80's x 20
100's x 12
125's x 10
150's x 10

rope press downs
60x20
70x10
70x10

parabellum
09-28-2009, 07:41 PM
shoulder, upper back, and tri's in my back yard

parabellum
09-30-2009, 01:56 PM
9/30

bench
bx10
95x10
135 x 10
185x5
225x5
phenom
315x4
365x3
405x3
I put on my apex shirt but I couldn't move my hands out into position. I gained 20 lbs eating meatballs, cookies and cake in the last 2 months :)
455x2
495x2

parabellum
10-12-2009, 07:54 AM
10/5 Monday - back yard My shoulders are screwed after many years of abuse. So I am deliberately going light and slow. The last thing I want is another shoulder surgery.

Shoulder press
bx10
bx10
65x10
95x5
95x5
bx10
bx10

lat pull downs
forgot how much x10
forgot how much x10



----------------------------

10/7 Wed

Deadlifts
135x10
225x10
315x3
365x3
I had to stop here. I need help getting my lower back stronger. It kills me when doing deads. To the point I have to stop waht O am dopuing and sit down. Sometimes it bugs me from just walking.

leg press
270x10
450x10
630x10



leg curls
45x10
90x10
90x10
900x10


-------------------------------

10/9/09 Friday

bench w/ free spotter - this is very cool - I have to get used to lifting with my plams then squeezing the bar.
135x10
225x10
add super phenom
315x3
405x3
405x3
455x3
495x4
http://www.youtube.com/watch?v=R7PmJelpJAw

tri pushdowns
50x20
70x20

-------------------------------------

10/12 Sunday

squats
135 x 10
225x10
315x3
405x3
455x6

leg press
360x10
540x10
630x10
1000x10


--------------------------------

I'm following the 5/3/1 template. I found a cool shieko template for equipment and I'll use those numbers for when I do equipped 5/3/1 days. I am trying to stay with the numbers but some of them seem low. For the last 2 months I haven't touched a protien shake and I went over board with oero cookies. I don't think I eat more then 100-150 grams of protien per day.

This week I am starting my keto diet which will up my protien big time. I do really well with no or low carbs anyway.

Goals for 2009
acclimatize to hitting heavy weights and stay injury free aka follow the 5/3/1 template.
stay consistant

Goals for 2010
bring up my dead
smart injury free benching
work on my squat
do at least 2 meets

Goals for 2011
1000 squat

parabellum
10-12-2009, 04:34 PM
10/12 Mon

shoulder press
bx10
bx10
65x10
75x10
95x3
115x3
135x6
bx20
bx20
bx15
bx20
bx15

reverse bench pull ups
x10
x10
x10

tri pushdowns
50x20
50x20

Coke
10-14-2009, 08:53 AM
Looking solid in here man, nice job throughout.

parabellum
10-16-2009, 08:59 AM
10/15 quick workout today

hammer dead machine
90x10
180x5
270x5
360x3
450x3
back feels better doing these vs bar on the floor

leg ext for knee health - I haven't done these in 10 years.
100x10
150x10
180x10
250x10

hyper extensions
x20
x20
x20

What else can I do to strengthen my lower back?

parabellum
10-18-2009, 11:02 AM
10/15/2009
heavy bag

10/16/2009

bench
bx10
95x10
135x10
185x6
225x6
add phenom
315x5
405x3
455x3
495x1
525x1
http://www.youtube.com/watch?v=wdWHKABrDtI

parabellum
10-18-2009, 04:57 PM
10/18 squats
titan centurion single ply squat suit cut into briefs from 2003 - stretched out big time. lol

bx10
135x10
225x10
315x5
405x5
495x5
585x5

Coke
10-19-2009, 01:38 PM
Super benching and squats guy.

parabellum
10-19-2009, 02:42 PM
thanks

10/19 deload week
shoulder press -3 sets 5 reps

that's all for today.

parabellum
10-26-2009, 11:51 AM
Last week was deload week- completed all 4 days.


5/3/1 month 1 week 2

slow strict press
bx20
bx20
95x5
125x5
135x12
light weight ---- yes --- shoulder issues...

hammer front mil press
50x20
90x10
140x5

hammer behind the neck
50x20

hammer bent over tbar rows
90x10
125x10
180x10
225x3

tri pushdowns
60x20
70x10
100x15
110x10

pec deck fly's
60x10
90x10
120x10
130x10
130x8

rev flyes
50x20
50x20
50x20

parabellum
11-03-2009, 02:46 PM
10/27 a day 8 no carbs

deadlifts 135x5
225x5
275x5
315x3
365x5

leg curls
90x10
90x10
90x10
90x10
90x10

leg press
360x10
540x10
720x10


---------------------------------

10/30 squats - still no carbs
135x10
225x10
315x5
355x5
405x15

rev hyper
x20
x20
x20
x20

side bends
30x30
40x30
45x30

pull up machine
chinups
pullups
chinups
pullups
dehydrated - tweaked something in my chest.


leg ext
160x20
200x20
225x20
225x20

-------------------------------------------------
I was supposed to go work out with the east end team but my power steering goes out intermittently

11/02/09 - had a few beers last night and 3 cups of java... dehydrated
bench
bx20
bx20
95x10
135x10
185x5
225x3
275x3
add apex shirt
315 x 1 inch lol - a little tight but since I am not at the top of my game I decided to switch to my phenom.
add phenom - the shirt is looser now since I dropped 12 lbs and it made me work harder... I was suprized at how much less support I was getting.
315x3
365x3
405x1
455x5
485x4
tweaked something again in my chest and felt a something bad in my bicep. ( this last time this happened I tore my subscap and had surgery to repair it in 2006)
skipped my last set of 5
raw
315x5 - felt good
225x12
135x15

skipped the rest

---------------------------------------

11/3
deads - hammer strength dead machine because I want to alternate between regular deads and this machine until my lower back is stronger.
90x10
180x5
270x5
360x5
450x1 - my hamstring tweaked and I almost fell over - lol - mild dull ache. The way I started this lift screwed me up.
I repositioned and
450x5 easy
ache is no better or worse so I stopped here before I really screw things up. I have an interview tomorrow and I want to be somewhat normal :)

nautilus incline leg press machine - weird but cool since the platform moves in as it goes down. It adds more hip rotation.
90x10
180x10
270x10
360x10
540x10
630x10

Chest still bugs me but it's not bad at all. Hammy is feels normal. I have to make it a point to drink more water before and after the gym. These injuries are all from dehydration.

Coke
11-03-2009, 05:05 PM
Wow dude, great update on the efforts.

parabellum
11-15-2009, 11:49 AM
11/06/2009 - Bench day
bx20
95x10
135x10
185x5
225x5
265x5
285x5
skipped last one due to sharp pains where I strained my chest
135x20
135x20

pull up machines - different grips
x10
x6
x6
x10
x10

rev pec deck
50x20
60x10
70x10
100x10
110x10

-------------------------------

11/09/2009
shoulder press
115x3
125x3
130x5
b x10
b x10
b x10
b x10

chin ups
x3
x3
x3

-------------------------------

11/10/2009 - USMC Birthday (10 Nov 1775) - Semper Fi!

dead lift machine - I know it's not the same ...
180x3
270x3
360x3
add belt
475x6

leg press - new machine with more hip rotation
360x10
540x10
720x10

------------------------

11/12/2009

bench
bx20
95x10
135x10
185x8
225x3
255x1
285x3
295x3
315x5
135x30

The last few weeks have been rough. New baby is keeping me up and I'm averaging 5 hours of sleep per night some times 4 hours. A little while longer and the baby will sleep longer. :)

parabellum
11-30-2009, 05:59 PM
11/15/2009

squats
bx10
135x8
225x5
315x5
405x3
455x3
495x3



***********************************************



11/20/2009
rack deads -off 3"blocks at center of knee - this is due to the holes in the rack.
135x5
225x5
315x5
425x3
495x3
585x1
add straps
585x1
remove blocks
675x1

shrugs - 1p = 45lbs
2px20
4px20
6px20
8px20
10px18


**********************************


11/23/2009
hammer behind the neck press machine
50x10
50x10
90x10
180x8
230x5
270x4

hammer machine rows
2 arms
180x10
270x6
360x8
single arm
225x5

hammer incline press
90x10
180x10
270x6
90x20


*************************************

11/25/2009
hammer deads
270x3
410x1
600x2--- PR
600x1

leg press
540x10
720x10
900x11


*************************
lower back is still killing me from the dead work

11/30/2009

bench
bx20 - argh good shoulder is killing me because it's raining....it's going to be a crappy workout.
95x10
135x10
185x8
225x6
275x5
305x3 - paused last one which hurts my chest?
345x2 - great speed - but sharp pains on both sides of the chest side like before. where is this coming from? :) I had more ... much more :) I have not been over 315 raw in 3+ years.

Add apex shirt. I measured for it when I was about 290 and now I am 319 - it's a little tight but I need to start breaking it in.
405x1 nt
495x1 nt
585x1 nt - no spotters. I was feeling good I wanted to try 675 but no spotters
http://www.youtube.com/watch?v=QKDyVNTO1mE

pull downs
130x10
180x10
250x6
250x3

tri push downs
50x20
70x20
70x20

rob spitzner
12-01-2009, 07:09 AM
wow pete!! everythings looking really strong, your raw bench is looking awesome.

parabellum
12-03-2009, 12:34 PM
wow pete!! everythings looking really strong, your raw bench is looking awesome.

Thanks Rob ...it looks better then it feels :)

parabellum
12-03-2009, 04:43 PM
12/1/09

squats with a titan viktor squat squit, straps down because I can not get the suit any higher then my gut anyway. This is a old stretched out suit. I honestly did not feel any support other then the leg openings squeezing my thighs. I think this suit helps me from injuring my hamstring. I also got a chance to try out the double ply knee wraps from prowristwraps. I put them on myself but it was a pain. You need someone to wrap your knee's. lol

No Mono - all walked out.
135x10
225x10
315x5
405x5
add knee wraps
495x5
585x3
I was debating doing 675. The only problem I have is getting the weight out of the uprights and moving my feet out into position.
635x2 - I had more why did I stop ....whyyyyyyyyyyyyyyyyyy ......oh no spotters and I was worried about getting the bar back in the uprights.
These last few sets and putting on the wraps have my heart feeling like it's going to jump out of my chest.

So far this has been a great week for me.

deload next week.

parabellum
12-15-2009, 05:32 AM
12/6 - 12/13 deload week

parabellum
12-15-2009, 05:40 AM
12/14 shoulders

hammer behind the neck machine
50x10
50x10
50x10
90x5
180x5
270x0
225x5
270x2
90x10
90x10
90x10
90x10

hammer bent row machine
90x10
135x10
180x10
225x3
180x10

tri pushdowns
70x20
90x10
70x10

parabellum
12-16-2009, 09:57 PM
12/15 Squats out east at Strength From Above gym :)

145x5
235x5
325x5
add double ply trex and belt - strap tore when I was putting the suit on.... !?!?!
435x legs way too tight- John cut them for me and the suit fits much better.
515x1
605x1
add knee wraps -thanks buddy!
695x1 - the most I remember attempting was 680 in 2006 or 2007
745x1 2 inches high
795x1 2.5 inches high
The heavier the weight the higher I started coming up. The problem is that I squat in a narrow rack and I probably never really hit the right depth anyway ...but it looks ok in the mirror :)

I can do more. I just have to get my head in the game and not miss the lift before I even try it. Since when I do self sabotage my attempts anyway.....where did this anti-success mind set come from. Not just in the gym but in business too. Thinking about it I have been feeding myself lies for a few years now.


I see clearer now.
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/cyheJ480LYA&hl=en_US&fs=1&rel=0"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/cyheJ480LYA&hl=en_US&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
I will do more.

parabellum
12-31-2009, 02:28 PM
12/28 shoulders
hammer strength
worked up to 225 for 5 reps
shut it down....sick and taking antibiotics. .... healing

parabellum
12-31-2009, 02:44 PM
12/31 - three months ago working up to 400 was a tough. In fact for the last 6 years I haven't done any real dead work because I always aggrevated an injury or popped a hamstring. My squats have improved from this too. Now I just have to continue this to strengthen my back and do more real deads.

hammer strength dead machine - no straps - my grip is getting stronger - chalk makes a huge difference.
90 x10
180x5
275x5
360x5
add belt
450x5
540x5
630x3
720x1 PR :)
I can do more but I wanted to see what this translated to doing real deads

conv deads w/ belt
495x1
585x0 I got it a foot off the groups and let it go.
add straps
585x0
585x0
Grip is not really a problem here it's leverage.

parabellum
01-10-2010, 07:14 PM
1/4 /10
raw bench
bx20
95x10
135x10
225x5
275x5
315x1
add apex 2 ply
405x1 no touch (nt)
495x1 nt
585x1 nt - ridiculously tight - I must have gained weight because the shirt is super tight Smiley but no spotters Sad
raw
315x8
225x11
135x30

green band tri pushdowns

parabellum
01-10-2010, 07:21 PM
1/7/10

I had to wait for the squat rack.. and everyone was squatting in the 3 racks....no curls ....wow..... lol
raw squats
bx10
135x10
225x10
315x5
405x5
add belt
455x5
add elitefts knee sleeves
515x8

leg press
380x10
540x10
720x10
900x10

back ext (bw) super set with side bends (40lbs)
3x10

parabellum
01-10-2010, 07:26 PM
1/9/10 - I drank too much single malt scotch whiskey last night Shocked

bench - raw
bx10
95x10
135x10
185x10
230x5
275x5
305x10
225x10
135x10

hammer rows
180x10
360x10
switch to one arm - easier
225x10

face breakers
bx10
65x10
95x10
135x10

cardio
bike - 30 min

parabellum
01-10-2010, 07:27 PM
1/10/10

HIIT cardio 25 min

parabellum
01-18-2010, 08:10 PM
1/11/10 Morning Hiit cardio 30 min
1/13 Morning Hiit cardio 30 min
1/14 cardio 30 min after gym - (AM weight 306)
1/15 Morning Hiit cardio 30 min
1/16 Morning Hiit cardio 30 min
1/18 Morning Hiit cardio 30 min

1/12 deads
bx10
135x10
225x3
315x3
405x3
495x2
545x1 pr

hammer machine deads
630x1
630x2

leg curls
45x20
90x10
90x10
90x10
45x10

leg press/squat machine - love the hip rotation on this machine. this is very different then a regular leg press machine
180x20
360x10
540x10
630x10

side bends
45x20 x 5 sets

hammer shoulder behind the neck press
50x10
50x10
90x10x140x5
185x5
200x5


1/14/10
bench
bx20
95x10
135x10
185x10
225x5
155x5
285x3
320x6
add single ply rage x - this was a double ply that I've been breaking in for 5 years - still tight
365x3 -nt
405x1 -nt ridiculous
change shirts to super phenom
405x5 -nt
455x5 -nt
495x5 -nt
raw 225x12

pulldowns
150x10
180x10
250x8

tri ex
70x20
90x10
110x10


01/16/10 - I did not have too much moto to go to the gym. my diet is zapping my strenght. I should be well adjusted by next week and my energy levels should start going up.
squats
bx10
135x10
225x10
315x8
385x5
add belt
425x3
add elitefts knee sleeves
485x3
550x3 - I caught some cramps when walking it out but I decided to do it anyway. I did not stop cramping. This was because I took a fat burner and I did not drink enough water.

GM
135x10x4sets

super set side bends with db curls
side bends 50x20 / db curls x10
side bends 50x20 / db curls x10
super set side bends with db hammer curls
side bends 50x20 / db hammer curls x10
side bends 50x20 / db hammer curls x10

parabellum
01-27-2010, 01:48 PM
1/19/2010

Press - hammer behind the neck
50x10
90x10
140x5
180x5
235x3
270x8
hammer front mil press
90x10
180x10
180x7 there goes the shoulder - feels like a sub scap tear - a small one ( same as before but at least I did not rip it off the bone again)
90x10

cable rows
110x10
160x10
200x10
250x10
250x8

tri pushdown
70x10x10x8x8x6




1/21/2010

deads - hammer machine
90x10
180x10
shoulder is shot

leg curls
45x10
90x10
135x4
90x10
45x5

leg press
360x10
12px10
540x10
720x10
900x10



1/23/2010

bench
bx20
95x10
185x10
225x5
275x3
stopping here - something is definitely wrong and I don't want to make it worse.

shoulders rehab

pulldowns
110x20
130x20
130x20


1/25 deload week
light shoulders and bench press
The shoulder feels good but I know that it needs time to heal. Just doing day to day stuff it will pinch me hard. Those of you who have been through this know what I mean.

cardio
1/23 - afternoon
1/24 - am cardio
1/25 - afternoon
1/26 - am cardio
1/27 - am cardio

parabellum
02-08-2010, 08:04 AM
1/28

leg press
work up to 720x20
720x16
720x12

squats
225x30

leg curls 1p x10

seated calf raises
4p x 20
6p x 20
6p x 20


bike 30 min

parabellum
02-08-2010, 08:08 AM
1/30

db floor press
75 x10
100 x8
120 x5

db incline
50x15

seated laterals
15x10
20x10

db press
30x10
40x15

bent laterals
20x20


seated dip machine
45x10
90x10
135x10

ex curl bar lying triceps - touching bench behind my head

parabellum
02-08-2010, 08:10 AM
2/1

conv deads - reset each rep
405x7

pullup machine
-145x10
-70 x8

curls
cardio 30 min

parabellum
02-08-2010, 08:13 AM
2/2 cardio 30 min
2/3 snow removal


2/3 leg press
450x10
540x5
630x5
720x20
720x20
720x20

squats
225x30

leg curls
45x10
90x0
55x10

seated calf raises
360x20
360x20
360x30

parabellum
02-08-2010, 08:28 AM
2/6

db floor press
75x10
105x10
130x10

db incline
75x10

seated laterals
15x20
20x20

seated db press
50x30

bent laterals
15x10
25x30

seated dip machine
180x10
270x10

ez curl bar lying triceps - touching bench behind my head
100x20

parabellum
02-11-2010, 05:35 AM
2/8
deads
135x10
225x5
315x5
405x7

pull up machine
-85 x8
-70x7
-100x6

ex curls
100x10
100x10

machine curls
100x20

30 min elliptical

2/9 am hiit cardio
2/10 am hiit cardio

parabellum
02-13-2010, 07:46 AM
2/12

Leg press
810x20 I
810x15 am
810x20 powerful beyond measure by Gods hand.

Squats
225x30

Leg curl machine
45x10
90x15

Cardio - bike 30 min

2/13 30 min hiit am cardio

parabellum
02-17-2010, 06:05 PM
2/13
workout at home

db floor press
50x10
70x10
90x10
90x20

parabellum
02-17-2010, 06:14 PM
2/17 - I skipped a few workouts/cardio days and tried to stick to the diet but things did not workout as planned. Valentines Day and a death in the family.

am wii golds gym workout - 30 min

leg press
450x10
540x5
630x5
720x1
810x20
not feeling it today. I am burnt out from the last few days. I'm going to finish off this week and do a deload next week.

hammer iso wide chest press
90x10
180x10
270x10
360x10
450x3

row machine 5000 meters - 30 min

parabellum
03-04-2010, 08:53 PM
2/23 = 40 min cardio

deadlift machine - I think this helped improve my deadlift by at least 100 lbs
180x10
270x5
360x5
450x5

3/1 shoulder press - hammer
90x10
180x10
270x3
90x10
90x10
90x10
90x10




3/2
squats
work up to
405x5
455x5
add knee sleeves
515x7

3/3
30 min cardio = incline treadmill

3/4
raw bench
bx20
65x10
95x10
135x10
185x10
225x5
275x5
add apex II - I didn't touch on any
315 x1
405x1
495x1
585x1 good speed - stopped hear since it's been a while since I went heavy. No lift off but I did have a side spotter who kept telling everyone he is going to crap his pants, lol. Bobybuilders ...LOL
raw
135x10 I think I tore a pec..I should have went with heavy reps of 5.........but what fun would that be.

pull up machine
tri pushdowns.

I want an overkill shirt!!!!!!

parabellum
03-17-2010, 09:24 PM
3/8/10

Sort of just aimlessly bouncing around

Bench press - close grip
Bar x 20
95 x 10
135 x 10
185 x 10
225 x 20

Flat bench 100 x 10

Seated db press
50 x 20
55 x 15

Cable cuff complex - 8 movements 3 sets per arm

Curls
80 x 10

Rev curls
60 x 10

parabellum
03-17-2010, 09:25 PM
3/09/10 deadlift workout.
hammer deads up to 500 something for 5 reps

2 sets on the pull up machine

3/10/10
am hiit cardio

3/11/10
am hiit cardio - sucked - spent from cleaning out my basement over the last few days

bench
bar x 20
95x10
135x10 - I already know it's not going to be a good bench day. From the way this feels
185x5
225x5
add super duper loooooooooose phenom
315x5
365x5
425x5 - touched the last one
495x2 http://www.youtube.com/watch?v=Do4K5hm4crc
raw
315x5
135x24

Went home and ordered 2 papa johns pizza pies with 2 orders of cheese sticks and diet soda :)

parabellum
03-17-2010, 09:30 PM
3/15/10

hammer shoulder press
180x5
225x5
275x5

seated 2 arm rows
90x10
180x10
270x10
360x10
seated 1 arm rows
225x10 each arm

curls

parabellum
03-17-2010, 09:47 PM
3/16/10

squats
140x10
250x10
340x5
add trex
610x1
add knee wraps
790x1 high
900x1 high http://www.youtube.com/watch?v=b6muQOBGyPw - this is the most I ever had on my back.
900x0
If memory serves me correctly this is the 4th time in my trex. Once this year (3/16), once in 2009 (12/15) and twice in 2006/7.

Now the real squat training begins.... :)

parabellum
03-18-2010, 02:49 PM
3/18/10 benching w/free spotter in my yard - 70 degree's in NYC!!!

bx10
135x10
225x10
275x5
315x1
365x0 good shoulder took a hit. Jumped up too high too fast too soon. Oh well I'll do rehab and focus on squats.

parabellum
06-07-2010, 09:24 AM
5/9

bench
bx10
95x10
135x10
185x10
add shirt - no touch on all - tight shirt
225x1
315x1
405x1
455x1
Left shoulder is weak. I have to get a MRI soon to see where the tear is and how bad it is.


seated rows
150x10
200x10
250x8

5/9
cardio


5/11/2010
AM - Cardio
PM - Extreme Fitness - Kingsford, MI

v handle rows
100x10
200x10
245x3

leg press
200x10
380x10
560x10
740x10
920x8

lat row machine
150x10
180x10
200x10
200x10

cable curls
80x10
120x10
150x10

rope tris
80x10
120x10
140x10

God Bless


5/14
close grip bench
bx20
95x10
135x10
185x10
reg grip
225x10
135x30
I have a tear in my left shoulder, it's weak but holding up.

seated rows
- two handed
90x10
180x10
270x10
360x10
- one handed
225x10 each side
tri pushdowns

5/16 cardio
20 min hill intervals on cybex arc trainer. tough machine


5/17 some band work at the motel.

5/19
am insanity cardio
pm p90x arms and shoulders

5/20
pushup
situps


5/24 - backyard

Seated military press
bx10
65x10
95x10
95x10
bx20

bench press
bx20
95x10
185x10
225x5
135x20

tri pressdowns
50x12
95x10
95x10

My torn shoulder feels weak but no pain and my bad shoulder feels like its going to pop.
I need to dig up a loose shirt to help with recovery.

.


5/25/2010 - gym

deads
135x5
225x5
315x5
add belt
405x1
495x1
600x0
585x0

db rows
110x5
130x5
150x10

My dead lift is down but I kind of expected it to be crappy due traveling, inconsistent training and poor diet.
I don't know about this new job

5/27 back yard

bench
bx10
135x5
185x5
add loose single ply rage x
225x5
275x3 - the rage tweaks my shoulder too much
switched to a loose double phenom
315x5
Not bad. Considering when I had similar injuries in the past I could not even bench the bar. My shoulders feel very weak but no pain. I feel them straining and that I'm teeter tottering on the edge.
135x20

Whats odd is that I can do 50 pushups with zero pain and no strain. I think I will start upping the raw volume big time. 135 x 20 x 5 sets for as many days I can before I get sent out on the road again.

tri pushdowns
2 sets

pull ups
2 sets

curls
1 set



6/4 deads

135x10
225x5
315x5
add belt
405x1
495x1
585x0
405x5

leg press
270x10
450x10
630x10
810x10

leg curls
45x10
90x10
90x10
90x10

That's all.

God Bless

6/5
am hiit cardio - 15 min

parabellum
07-13-2010, 07:01 PM
6/7 @ Worlds Gym w/ Chris Taylor

squats w/ safety bar
155x10
245x10
335x3
add belt
395x5
445x3
515x3 no wraps PR

6/11 bench

bench
bx10
95x10
135x10
185x5
225x5
275x5
stopped pressing my luck - shoulder is holding up - it must be the set of hindu push ups I did in the morning - lol
added loose sdp
315x5 nt
405x5 nt
455x3 nt but I think i can push out on my stomach and touch.
I shut it down here because I want to let my shoulders heal.

GOD BLESS


6/14
Smith machine military press
bx10
65x10
95x5
135x5
165x5
185x5
135x5
95x5
65x10
bx10

two handed hammer machine rows
90x10
180x5
270x5
360x5

single arm hammer rows
225x5
270x5

curls

6/17 - 4 days without my cpap machine has significantly affected my strength. I fall asleep at 2pm even after sleeping a full 8 hours. Delta misplaced my luggage.

squats
bx10
135x10
225x10
315x10
405x5
495x3

curls



6/19

hammer deads
90x5
180x5
270x5
360x5
450x5
540x5

pull up machine
3 sets of 6


deload week

6/22

hammer military press
50x10
90x10
140x10

bench
bx20
95x10
135x10
185x5
225x20

pull up machine
3 sets of 6

parabellum
08-09-2010, 01:16 PM
8/9/10 Bench day I am working on a hybrid metal militia/531/westside program.

bench
bx20 95x10 135x10 185x5 225x5 275x1
added brand new overkill shirt / 4 boards
315x1 - no touch
405x3 -touched last 2
455x1 - touched
3 boards
495x2 - nt
no boards
495x2
495x1

pulldowns
120x10
150x10
200x5
250x3
250x2

tri pushdowns
110x20
110x20

curls
90x20
110x10

parabellum
08-15-2010, 03:35 PM
8/10 squats

worked up to 585x2 with trex

8/12
dead machine
worked up to 630x1

8/15
rev green bands
135x10
225x5
315x3
add overkill
405x2
495x2
585x2
635x1
http://www.youtube.com/watch?v=AzgeGJUsLlQ

db rows
80x10 each arm
105x5 each arm
125x5 each arm
140x5 each arm
150x12 each arm

side lat raise
15x15 20x15
front raise
15x15 20x15
bent over lat raise
15x15 20x15

band tri's
x20
x20

curls

parabellum
08-17-2010, 10:42 PM
8/17 @ Extreme Fitness

leg press
200x6
290x1
470x1
650x6
740x6
830x6
830x2
830x2
830x2

rack dead at knee no belt
245x1
335x6
425x6
425x2
425x2
425x2

curls - xover machine thing forgot the name...
100x6
120x6
150x6
150x2
150x2
150x2