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Dub
11-21-2008, 05:23 PM
Kinda starting this in the middle of my workout week but better late then never...

I'm 21 and have been training off and on for 7 years now. Hurt my shoulder pretty bad last year and took alot of time off but am easing back in to everything and trying to get in shape for my move to Philly next year.

I used to train using a purely powerlifting and strength training routine but as of late of started to do cardio (running, spinning, jump rope, etc...) Hadn't really ran a decent distance since the fitness test in highschool but it feels good to actually work my heart for once. I do crossfit with a friend from work sometimes which kicks my ass and I love using kettlebells.

My workouts for now are done whenever I get some free time and range from heavy upper day to full body active recovery and cardio, to just stretching, etc...

Assistance/Light Day:

*Rotator Cuff Exercises*
*Light Stretching*

Close Grip Bench -
45 x 20
135 x 8
155 x 5
185 x 5
185 x 5
185 x 5

Rack Lockouts (Slighty Closer then Bench Grip) -
225 x 8
275 x 5
315 x 3
345 x 3
365 x 3

Pullups -
Neutral x 8
Wide x 8
Neutral x 8

Plate-Loaded Single Arm Pull-Downs (Each Arm) -
45 x 10
75 x 8
75 x 8

Hangin DB Snatches -
35 x 8
55 x 5
65 x 5

DB Hammer Curls -
35 x 10
40 x 8
40 x 8

Band Pull Aparts -
x 20
x 15
x 15

Hanging Leg Raises -
x 12
x 12
x 12

DragonFlags -
x 20
x 20

KB Side Bends -
40 x 15
40 x 12
40 x 10

Back Extentions -
x 12
x 12
x 12

*Running*
*Jump Rope*
*Rotator Cuff Exercises*
*Stretching*

Strength isn't nearly what it used to be but its coming back steadily. Shoulder feels pretty good and i'm leaner then i've been in a long long time. I've been doing alot of core work lately and hopefully it'll carry over to a nice squat/dead strength increase once I get back in to the strength game. So far so good...

-JM-
11-21-2008, 05:50 PM
Q. Ever drink baileys out of a shoe?

A. No but ive an ol' brown coat if want it.

Cool title dude....heh!

Damn thats a lot of stuff you got through there.

Good luck with getting your strength back and getting the shoulder in order. Solid start.

Dub
11-22-2008, 07:46 AM
Thanks my bodies responding well to my current training and my diets been solid.

huskybear
11-22-2008, 05:47 PM
best title ever!

"This is a picture of Bailey's as close as you can get without getting your eye wet"

Nice work too!

Dub
12-04-2008, 07:16 PM
"Where are we?"
"Greg's place..."

Been super busy, working out but havn't been posting. Here's what I did today..

Active Recovery Day:

Rope Climb (Limp Legs, All Upper Body) -
x 5 (Up and Down)

KB Swings -
x 12
x 12

Hanging DB Snatch -
40 x 5
40 x 5
55 x 3
65 x 3

Plate Loaded Row -
x 8
x 8
x 8

Reverse Fly -
x 10
x 10
x 10

Dips -
x 15
x 15

Hanging Leg Raises -
x 12
x 12
x 12

Hyper Extentions -
x 12
x 12
x 12

Side Bends -
x 15
x 15
x 15

Jump Rope -
10 mins

Running -
.5 Miles at high speed

*Stretching*

Nothing crazy today alot of work to do.

Dub
12-09-2008, 08:53 AM
Finally setting up a decent routine. Been trying to use the bigger weights again lately and my body just isn't used to it and isn't responding as well as I hoped. Going back to basics, starting light and progressing weekly. Things will definitely come together in a more routine fashion when the holiday season is over, works been busy as hell.

Lower Body Day:

*Rotator Cuff Exercises*
*Cardio Warmup*

Front Squat (Good and deep) -
x 10
95 x 8
135 x 5
135 x 5
135 x 5
135 x 5
165 x 3
165 x 3
185 x 1
185 x 1

Cambered Bar Good Mornings -
45 x 10
95 x 8
135 x 5
135 x 5
135 x 5
135 x 5
165 x 3
165 x 3
185 x 2

Jump Rope -
x lots

Cable Crunches -
x 20
x 12
x 12
x 20

Back Extentions -
x 12
x 12
x 12

*Stretching*
*Rotator Cuff Exercises*

Short and sweet to start, nothing was particularly heavy but I set a nice focus on form with everything and everything felt good.

Dub
12-09-2008, 08:39 PM
Lowering the weight has been kind of boring but it felt really good to just go through the motions and really get my joints used to the weight again. Going to just do a steady progression template the next month or so putting the weight back up.

Upper Body Day:

*Rotator Cuff Exercises*
*Cardio Warmup*

BB Bench -
45 x 20
135 x 10
135 x 10
165 x 5
165 x 5
165 x 5
165 x 5
185 x 3
205 x 1

Incline DB Bench -
40 x 10
55 x 8
55 x 8
55 x 8

Standing Lat Pulldowns to Stomach -
x 10
x 8
x 8
x 8
x 8

Cable Rows -
x 10
x 8
x 8
x 8
x 8

Seated Bent Over DB Reverse Fly's -
x 8
x 8
x 8

DB Hammer Curl -
25 x 10
35 x 6
35 x 6
35 x 6

Jump Rope -
x 5 Minutes

*Rotator Cuff Exercises*
*Stretching*

Everything felt nice and fluent i'm definitely ready to start a nice steady progression.

Spinning in the AM.

Dub
12-16-2008, 09:44 AM
Lower Day:

*Rotator Cuff Stuff*
*Cardio Warmup*

Front Squat -
45 x 10
115 x 8
145 x 5
145 x 5
145 x 5
145 x 5
175 x 3
175 x 3
195 x 1
195 x 1

Cambered-Bar Good Mornings -
45 x 10
115 x 8
145 x 5
145 x 5
145 x 5
145 x 5
175 x 3
175 x 3
195 x 3

Cable Crunches -
x 15
x 15
x 15

Leg Raises -
x 15
x 15
x 15

Back Extentions -
x 12
x 12
x 12

KB Swings -
x a bunch

Jump Rope -
x 10 Minutes

*Running*
*Rotator Cuff Stuff*

Everything nice and the heavier weight this week felt lighter then the lesser weight last week so hopefully thats a good sign that my strength is returning and I can start adding more weight on, i'll wait it out though.

Dub
12-17-2008, 09:22 AM
Upper Body:

*Rotator Cuff Exercises*
*Cardio Warmup*

Bench Press -
45 x 20
115 x 8
145 x 5
175 x 5
175 x 5
175 x 5
175 x 5
195 x 3
195 x 3
215 x 2

Incline DB Bench -
35 x 12
50 x 10
60 x 8
60 x 8
60 x 8

Standing Lat Pulldowns to Stomach -
x 12
x 10
x 10
x 10
x 10

Cable Rows -
x 12
x 10
x 10
x 10
x 10

Bent over DB Reverse Fly's -
x 10
x 8
x 8
x 8

DB Hammer Curls -
30 x 10
40 x 6
40 x 6
40 x 6

DB Shrugs -
x 15
x 15
x 15

Dips -
x 25

*Rotator Cuff Exercises*
*Light Stretching*

Gotta find time for more stretching but other then that everything felt fine.. light but all the motions felt good and easier then the lesser weight the previous week so things are lookin on the up and up.

WillNoble
12-17-2008, 09:24 AM
No but Ive drank beer out of my size 15 rugby boot

Dub
12-29-2008, 05:08 PM
Lower Day:

*Rotator Cuff Exercises*
*Cardio Warmup*

Front Squat -
45 x 15
115 x 8
135 x 3
175 x 5
175 x 5
175 x 5
175 x 5
185 x 3
185 x 3
205 x 1
205 x 1

Cambered Bar Good Mornings -
45 x 15
115 x 8
135 x 5
175 x 5
175 x 5
175 x 5
175 x 5
185 x 3
185 x 3
205 x 2

Jump Rope -
x Lots

Hanging Crunches -
x 15
x 12
x 12

DB Side Bends -
x 12
x 12
x 12

Back Extentions -
x 12
x 12
x 12

Leg Raises -
x Failure
x Failure

*Cardio*
*Rotator Cuff Exercises*
*No Stretching Tonight*

Form felt great tonight on everything, weight felt comfortable too.

Dub
12-30-2008, 07:21 PM
Upper Day:

*Rotator Cuff Exercises*
*Cardio Warmup*

Bench Press -
45 x 20
45 x 20
135 x 8
155 x 5
185 x 5
185 x 5
185 x 5
185 x 5
205 x 3
205 x 3
225 x 2

Incline DB Bench -
25 x 15 (Standing Shoulder Press)
40 x 8
65 x 8
65 x 8
65 x 8

Standing Lat Pulldowns to Stomach -
x 12
x 10
x 10
x 10

Cable Rows -
x 15
x 10
x 10
x 10

Bent Over Reverse DB Fly's -
x 10
x 8
x 8

Pullups -
x 10

DB Hammer Curls -
x 10
x 6
x 6

*Rotator Cuff Exercises*

Nice and light.

Dub
01-02-2009, 07:39 PM
Assistance Day:

*Rotator Cuff Exercises*
*Cardio Warmup*

Limp Leg Rope Climb (Up and Down) -
x 5

Standing DB Shoulder Press -
25 x 20
35 x 10
35 x 10
35 x 10

Band Pull Aparts -
x 15
x 15
x 15

Chest Supported Plate Loaded Rows -
x 15
x 10
x 10
x 10

Rolling DB Extentions -
25 x 15
25 x 15
25 x 15

Zercher Squats -
135 x 15
185 x 8
185 x 8
185 x 8

Front Squats -
135 x 10
135 x 10

Band Pull Through -
x 15

BB Shrugs -
135 x 20
185 x 15
185 x 15

Hyper Extentions -
x 12

*Kettle Bell Exercises*
*Stretching*

Everything felt nice tonight im loving the legless rope climbing. Didn't go overboard on the legs by any means im saving my energy for my first rave of 09 tomorrow night and I need me dancin feet. :ninja:

Dub
01-06-2009, 07:45 PM
Upper Body:

*Cardio Warmup*
*Rotator Cuff Exercises*

BB Bench -
45 x 20
45 x 15
135 x 10
165 x 5
195 x 5
195 x 5
195 x 5
195 x 5
215 x 3
215 x 3
235 x 2

Incline DB Bench -
35 x 12
55 x 5
70 x 8
70 x 8
70 x 8

Standing Lat Pull Downs to Stomach -
x 12
x 10
x 10
x 10
x 10

Cable Rows -
x 12
x 10
x 10
x 10

Bent Over DB Fly's -
x 10
x 8
x 8
x 8

Dips -
x 25

DB Hammer Curls -
x 12
x 6
x 6
x 6

*Dislocates*
*Rotator Cuff Exercises*
*Light Stretching*

Was pretty drained still from the rave and post rave Sunday fun binge.. still everything felt nice and easy today, strength is on its way back.