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MotherPuncher
06-22-2010, 09:52 PM
Just got over shoulder surgery. Time to not be a weak bitch.

6/22/10 DE Lower
Box Squats w/greens, 1-2" below parallel
135x3
185x3x2
225x3x2
245x3x3
275x3x3

Close stance GM's
135x10x2
155x10

High Step-ups
50x10x2
70x10

Pulldown Abs/Neck
145,155,175x15/ 100 reps in 3 sets

Stronghold
06-22-2010, 10:03 PM
http://www.dailymotion.com/video/x7ttvq_how-much-ya-bench_fun

MotherPuncher
06-24-2010, 03:48 PM
Weight is moving into 210-212 range and my shoulder is getting much stronger. Gotta work on putting some good mass back on so I don't hurt myself in my mission to out-bench Thomas...ME Lower tomorrow. HELL YES.
6/24/10 RE Upper

Warmup-Stretching, 10x3 pullups
DB Bench
75x15
80x12x3

Pullups
bw+25x5
bw+35x5x2
bw+50x3
+60
+75 PR
bwx10x2

Face Pulls/Pushdown superset
120x12x4 each

DB Shrugs/DB Curls superset
110x15x3/45x10x3

Neck
105 total reps

MotherPuncher
06-25-2010, 05:01 PM
6/25/10 ME Lower

Pretty solid session today, the bar is feeling better on my back. I GMed 475 some, but I broke parallel and came back up so it counts. I need to strengthen my back and hams.

Box Squats to just below parallel
135x3
225x3
315
365x1x2
405
425
445
465(30lb PR)
475(40lb PR)

BB Lunges
135x10
185x10x2

Hypers
bwx10
50x10
70x10x3

Pulldown Abs/Neck
140x20x3/100 in 3 sets

MotherPuncher
06-28-2010, 03:31 PM
I'm getting there slowly. I have always sucked at floor pressing, so I'm pleased with my lift today, considering where I SHOULD be at. Adding in some volume to get my weight up, which is working.


6/28/10 ME Upper

Floor Press
135x5
185x3
195x3
225x3
245x3
255x1
275x1
295x1

DB Bench
70x15
80x12x3
60x28,21

DB Rows
110x12x4
90x20

Face Pulls
120x12x4
110x20

DB Shrugs
110x12x3 Held for 5 count at top of last reps

Pushdown s/s DB Curls
144x12x3, 160x12/ 45x10x4

Neck
100 reps

Stronghold
06-28-2010, 06:19 PM
There can be only one!

MotherPuncher
06-29-2010, 04:49 PM
Best movie ever.

6/29/10 DE Lower
Speed squats with super choked greens(240-250 at the top)
135x3
185x3x2
225x2x2
245x2x2
275x2x2
315x1x2 not very fast at all Haha

Olympic Squats
225x10
275x10
315x10

Hypers
70x10x3

Pulldown Abs/Neck
150x20x4/135 in 4 sets

Shoulder Rehab

Stronghold
06-29-2010, 06:56 PM
I am going to get you better, AND THEN I AM GOING TO BEAT YOU TO DEATH!

MotherPuncher
07-01-2010, 04:37 PM
Good session today. I am pulling heavy tomorrow so I took out shrugs. Time to smash some PRs.

7/1/10 RE Upper
Pullups
10x10- spread over entire session

DB Incline
50x25
70x15,15,12,12

Scarecrows
5x10x2
7.5x10x2

Pushdowns
125x15x3
110x20x2

DB Curls- As my football coach called it, "The 21 Gun Salute" hahah
30x1

Neck
100 reps

MotherPuncher
07-02-2010, 04:15 PM
Pulls didn't go too well today. Probably has something to do with the fact that I had to ride my bike ~7 miles before I even got into the gym. Leg Press and SLDL seem like good accessories for my DL, so I'll keep doing them. Whatever, guess my legs just need to grow a pair.

7/2/10 ME Lower
Deadlift
135x3
225x3
315x1
365x1
405
425x1x2 (conv&sumo)
455 conv
475
500 miss

SLDL (double overhand)
225x5
275x5
295x5
315x5

Leg Press
up to 8ppsx10
6ppsx25

Abs/Neck
145x25x3/120 in 3 sets

MotherPuncher
07-11-2010, 05:23 PM
7/9/10 Full body
I will be taking it easy on my shoulder for a while because I don't want to jack it up. Therefore, I am doing 2 full body workouts simply to maintain strength and mass. I start 7 man rugby on 7/13 so I am also ramping up my conditioning.
Deadlift, no belt
Conventional-315, 365, 405x1x2
Sumo-315x5x5 speed work

Hammer Low Rows
1.5ppsx15
2ppsx12x5

Unilateral Leg Press
up to 8ppsx10
6ppsx25

Hammer Declines
1ppsx10
1.5ppsx15x4

Hypers
70x10x3

Neck/Shoulder rehab
150 reps in 3 sets/ scapular retractions w/raisex20x4

MotherPuncher
07-11-2010, 05:26 PM
7/10/10 Conditioning

Concept 2 Rowing Intervals (Resistance:10)
5 sets of: 200m sprint, 4 reps with 30 sec rest between reps and 2 min between sets.

MotherPuncher
07-11-2010, 05:28 PM
7/11/10 Conditioning

Hill Sprints
40 yardsx16 reps (switch back foot every 4)

1-mile Cooldown Run

MotherPuncher
07-16-2010, 12:13 AM
7/16/10 Lower
Weight is up, shoulder feels good. ****in A.
SSB Box Squats
175x5x2
255x5
345x3
395x1x3
425x1x6

Regular Box squats
315x10x3

GM's
135x10x5 wide and narrow

GHR/Abs supersets
bwx10x3/bwx15x3

chaddukes
07-16-2010, 05:13 AM
I don't know who you are. But anyone named MotherPuncher is all right by me!

Lookin' Stong, MP!

MotherPuncher
07-16-2010, 02:50 PM
I don't know who you are. But anyone named MotherPuncher is all right by me!

Lookin' Stong, MP!

Thanks, man. Just trying to get scary strong and leave in a big casket! haha

MotherPuncher
07-16-2010, 08:10 PM
7/16/10 Upper
Went to the Dr. today, everything is cool and I got some methylprednisolone for inflammation. Just tried to get some upper body volume in, since I have been backing off the weight to let the shoulder heal correctly.

Close Grip Fat Bar Bench
barx5
165x5x2
215x5x2
255x5x2
165x10x5 supersetted with pullups

Pullups
bwx10x5

DB Rows
80x10
90x10
110x10
120x10
130x10
80x20
90x20

Cable Flyes
90x15x5

Face Pulls
150x12x5

Overhead Triceps Extension
120x12x4

DB Curls- "21s"
35 for 2 sets

Neck
100 reps

Bike
20 min

superdonut
07-16-2010, 09:21 PM
Good to see you're still training hard man. Keep it up!

MotherPuncher
07-18-2010, 11:30 AM
Thanks Senor Superdonut, good to see you're gettin back at it.

7/17/10 Conditioning

Concept 2 Rowing Intervals
4 sets of: 200m sprint, 4 reps with 30 sec rest between reps and 2 min between sets

Treadmill
15 minutes @ 3.4mph w/11 incline

MotherPuncher
07-18-2010, 05:32 PM
7/18/10 Conditioning

"Fun Run"
~1.5 miles with various hills around my neighborhood

MotherPuncher
07-19-2010, 06:19 PM
7/19/10 Deadlift
Starting a new lifting schedule for Rugby: Mon-Pulls, Wed-Bench, Fri-Squat, Sat-Upper Acc.

Box Squats
barx5
135x5
225x5
315x3
365x1
405x1x3
425x1x2

Sumo Pulls
225x1
315x1
365x1
405x1
425x1
455x1
315x10x2
365x10

Single Leg DL
25 in each handx10 (both legs)
40x8x2 each

Leg Extensions
up to 170x10x3

Single Leg Curls
60x10x3

Abs/Neck
some number that I neither remember nor care about

MotherPuncher
07-20-2010, 06:21 PM
7/20/10 Rugby 7's

Ball Drills
a lot

Kickoff Coverage
6-7 reps

6 on 5
30-45 min

Full Team touch scrimmage
30-45 min

MotherPuncher
07-25-2010, 02:52 PM
NEW PLAN

It's time to be smart. I will be lifting 3/wk, NOT playing rugby because I want my shoulder, eating clean, and supplementing correctly. I MUST focus on rest and recovery. I will do cardio at least 3/wk. To start, this will be my routine:

-Mon, Glute/ham Lower:
Pulls
Posterior accessory
Hip Accessory
Abs/Neck

-Wed, Upper:
DB bench/Pushups: 3x15-20
Cable Rows/Inverted Rows: 3x15-20
Rear Delts: 3x15-20
pushdowns: 3x15-20
Abs/neck

-Fri, Quad Lower/Back
Front squats/Leg press
Pulldowns: 5x15-20
Leg accessory
Abs/Neck


Note to self: I WILL NOT DEVIATE FROM THIS PLAN FOR AT LEAST 6 WEEKS. YOU NEED TO BUILD YOUR BASE UP AND STOP BEING A DUMBASS.

MotherPuncher
07-27-2010, 12:22 AM
Refined training a little bit. Gonna do a lot of back volume and eliminate benching in place of military and see how that affects my shoulder. Feels good at the time of writing this.

7/27/10 Deadlift

Sumo Pulls
warmup
315x10
365x10
385x10
405x8x2

Single Leg RDLs w/DBs
40sx10x3 each

Pulldowns
Wide-135x15x3
Medium-135x10x3
Narrow-135x10x3

Face Pulls
100x20x4

Leg Curls
up to 190x10x2

Pulldown Abs/Neck
150x20x3/150 in 3 sets

MotherPuncher
07-28-2010, 07:06 PM
7/28/10 Upper Body and TRAINING BREAKTHROUGH
Neither shrugs nor overhead pressing hurts, so I'm dropping bench for a while and concentrating on military. I'm also adding in rehab movements to get my rotator cuff stronger. I plan on making my shoulders a strong point again.
BB Military
barx20
95x10
135x6x4

Seated DB Military
45x12
55x10x2
60x8x2
45x10x3
35x10

Machine Rows
150x10x8 various grips

YTWL
3 sets of 5 each holding 5# DB

Shrugs
50x20
60x20
70x20x3

Face Pulls/Pushups
15x3 each

External Rotations/Neck
5x20x3/150 in 3 sets

MotherPuncher
08-07-2010, 04:36 PM
8/6/10 Lower

Olympic Squats
135x5
225x10
315x5
365x5
405x1
315x10x3
275x10
225x10

SLDL
225x10x3

Shoulder Rehab

MotherPuncher
08-07-2010, 04:39 PM
Been behind in my log because of my new puppy and schoolwork.

8/7/10 Upper Acc

Very Close-gripped Bench supersetted with pullups
185x10x3/10x3
175x10/10
135x20/10x2

DB Shrugs
55x20
65x20
75x20x3
85x20x2

Curls
75x12x4

Shoulder Rehab/Neck

MotherPuncher
08-09-2010, 04:28 PM
8/9/10 Deload Dealifts

Speed Pulls
225x3x10

Good Mornings
135x10x3 close
135x10x2 wide

Face Pulls
15x3 with some weight I dont remember

Neck/Shoulder Rehab
120 reps/ a bunch of stuff

MotherPuncher
08-16-2010, 03:57 PM
8/16/10 Sumo Deadlift
barx5
135x5
225x3x2
315x3
365x3
405x3
425x3x3
230x10x5

Weighted Pullups
25x5
35x3
50x3x2
Underhand grip
25x5x3

Hypers
50x10
70x10x3
bwx20

Shoulder Rehab/Neck
YTWLx5x3/120 in 3 sets

MotherPuncher
08-17-2010, 05:22 PM
8/17/10 Bench

Close-Gripped Bench
135x5x2
185x5
225x5x2
245x1
255x1x2
265x1
185x10x3

Hammer Low Row
2 ppsx10x5
1 ppsx20x1 drop set

DB Shrugs
80x20x3

Face Pulls
110x15x3

Shoulder Rehab/Neck

MotherPuncher
08-21-2010, 03:52 PM
8/17/10 Weak Point training
I will now be devoting one extra session a week to weak point training. Today I concentrated on my arms and hamstrings.

Good Mornings
135x10x5

EZ Bar Curls
75x10x3, 75x11,12,13,14,15

Leg Curls
90x10x3, 90x12,13,14,15

Pushdowns
135x12,13,14,15

Neck/Stretching

MotherPuncher
08-23-2010, 04:05 PM
Started 5/3/1 again today. Hell yeah.

8/23/10 Deadlift

Sumo Pulls
315x5
350x5
405x9 (+4)

Hypers
bwx10
50x10
70x10
75x10x2
bwx10

Weighted Abs
140x20x4

Neck/Diesel Crew Shoulder rehab circuit
a lot/ DB Cubans, band pull aparts, band dislocationsx10,10,12,15

chaddukes
08-26-2010, 08:15 PM
I tried doing rehab work with Cubans once. But, they were too squirmy.

MotherPuncher
08-27-2010, 05:43 PM
8/27/10 Upper Accesory

Pullups
bwx8x6

DB Bench
45x20
75x14,14,12,12

Weighted Pullups
25x5x5
bwx8x3

Curls/Skulls
15x3

Shoulder Rehab/Neck

MotherPuncher
08-30-2010, 02:19 PM
8/30/10 Deadlift
Warmup
315x3
365x3
415x6
275x10x5

Leg Curls
8x4 Don't remember weight

Leg Raises
20x3

Neck/Band Pull aparts
50x4/25x4

MotherPuncher
09-03-2010, 06:35 PM
9/2/10 DE Lower

Speed squats against greens to parallel box
warmup
135x3x3
185x3x3
195x3x2
225x1x3
135x10
remove bands
225x10x3

Reverse Hypers
12x4

Pulldown Abs/Neck
145x20x3/100 reps

MotherPuncher
09-03-2010, 06:37 PM
RE Upper

DB Bench
warmup
75x12x4

DB Rows
75x10
90x10
110x20
90x20

EZ Bar Skulls/Curls
75x15x4

Leg Raises/Neck
20x3/150

DB Shrugs
65x20x4

Stronghold
09-04-2010, 07:42 PM
Secsecsec

MotherPuncher
09-06-2010, 03:32 PM
Secsecsec

FINALLY you get it

MotherPuncher
09-06-2010, 03:36 PM
9/6/10 ME Lower

Box Squats w/ Greens
warmup
135x3x2
185x3
195x3
225x3x2
245x3
275
295
315x1x2
335x1x2
345
365

Split squats on Hammer Shrug
25/sidex10 each leg
45/sidex10x4 each leg

Hypers
45x15x5

Hanging Leg raises
10x5

Neck
150 reps

Stronghold
09-12-2010, 10:51 PM
This is vagtastic. Forget powerlifting, let's join an arena football team.