Spero's journal

[lennyspero]

Assist4
Db shoulder press seated
60sx10
80sx12. * *Pr . At this bw
90x3. First time repping decently heavy dumbells in a while. I'd like to get back to hitting 100s for a few

Machine press shoulder*
150x20
170x15
190x10

Cable laterals 40x12 drop30x8drop20x10. *2 sets*

Dips bwx30. Superset with side lateralsunilaterally sanding 30sx10

Dips + 2 chains x15. Db laterals 32sx10
Dips + 3 chainx10. Db laterals 37x10
Dips + 4 chainsx8drop3 chainsx5. 2 chainsx3 1 chainx3 no chainx3

Help put monolift back togetherx1
No or got hurt. *Pr
Bw was 178 this am. *Going to carb up tonight and do some conventional pulls for high reps tomorrow.*

[sandman24]

lots of strong stuff, len. you at 165 scares the crap out of me!

[lennyspero]

Thanks sandy. It scares the crap out of me too. When I first dropped the weight it was Defanatly a struggle. But the last few weeks I stopped writeing my diet down and have just been eating appropriate for my activity level. If I feel real sore I Add in a extra meal and that's been working. My bw has been steady at about 177. Going to do some pulling this AM. I'm gonna start. Bringing my camera to the gym again. It's the only way to monitor progress and assess form issues

[lennyspero]

Deads /bAck
135x3
225x3
315x3
Add belt
405x3
505x4
525x2

Pull ups +1 chainx14. Drop chain *x4
Pullups+1 chain. *X10 2 sets

Deads off a 100lb plate. No belt
365x5
405x10. This set damn near killed me. Lol. My legs were sore already from squatting on wed. Maybe from the different foot angle of the new shoes or whatever.*

Dead stop db rows 125 x10 2 sets

Db rows hanging off hyper extension
60sx10 x2

Hyper extensions +60x10
Bwx20. * Back was smoked

Not a bad workout. My hip seems to be hurting less so maybe I can build some pulling strength back up. I got a bunch of video from this session I'm just trying to figure out how to splice it all together on my I phone. I'll prob mess with it Monday at work.*

[sandman24]

that's a really intelligent way of looking at it. you know yourself and how your body reacts very well.

[lennyspero]

there is music in the video but it doesnt start until about 1/2 way through im still trying to figure out how to work the video editing program on my phone,,,not a bad week...gotta start the comback train somewhere...lower back is def sore today and my hips not hurting so thats good..

[Eric Adolph]

there is music in the video but it doesnt start until about 1/2 way through im still trying to figure out how to work the video editing program on my phone,,,not a bad week...gotta start the comback train somewhere...lower back is def sore today and my hips not hurting so thats good..

I usually just email the video to myself from my phone and bring it into Windows Movie Maker. Pretty quick and easy. And, that was a nasty set of deficit pulls; ouch!!

[lennyspero]

Bench 4
Thanks Eric. That set sucked. Next week I'm going to pull off blocks as a 1 st movement for reps then pull chain off the floor for low reps as the 2 nd pull movement.

Warmup chins x10 *wirh 1 chain superset with pushupsx25 *3 sets
For warmup.*
135x10
185x5
225x3
245X6missed 7 at lock
265x2
5x10 with 185 paused


Incline Bb.
135x10
185x5
205x6
185x9. Drop to 135x5 paused.*


Dips +2 chainsx20. Superset with. Cable crossover 40x25
Dips3 chain x 15. Superset with cable. Crossover 50x20
Dips4 chainx9. Superset with cable crossover 60x15

Scapular shrug on t bar row. *2 platesx 20. *Side laterals * 22sx15
Dn shrugs. 100sx10. * 3 sets. Used 30 lb dumbellsx10 for laterals on the last 2 sets

[CHASE TRUSNOVEC]

great pulling len!!

[lennyspero]

Squat3 wed
145x10
Add belt......235x10
285x5
315x13
335x8
355x5
No belt paused
235x10
Not paused still no belt
235x10

Hack squat. Narrow. 1 pl per sidex10
2 plates per side.x12. Pr

Leg extensions plate loaded. *Superset with. Leg curl * Super set seated calf raise
1 plate. 80lbs. 1 plate. All x 20
* Switched to standing leg curl. Some bunghole was using the laying leg curl.*
1 plate x20 #4 x12. 1 platex20.*2 sets

Thurs
Assist5
Pullupsx10. Pushupx30
3 sets for warmup.*

Seated db*
50x10
70x10
85x5 drop70x5. 60x4. *50x5
70x10

Close grip
135x10
185x8. Tris smoked already. Drop weight and work volume
135x15
135x15

Cable side laterals. 30x15 20x10. 10x10. * Little left shoulder pain. *Not good. *Switched to dumbells laterals

Standing db laterals much less pain. Still a little weird
22.sx20
27sx15
22sx20

Push downs super set with machine preacher curl. 3x10

Overhead rope extension super set with db hammer curls 40s. 3x10

Preacher curls. 55 superset with rope cable curls. *3 x10

We will see what is going on with my shoulder. Feels like just a tweak. I was going to do a deload on upper next week. So that's works out Good anyway. Lol. *

Did some sprints around my neighborhood about a hour after I got home. Walked one telephone span. Sprinted or one span
10 total sprints. Really felt these in my inner adductors. Thy were pretty fun. Heart was beating out of my chest

[Chris Rodgers]

I have no idea how you do that much volume on your squat day. I would have to take a few days off work if I somehow got through that workout lol. Hope the shoulder is nothing major buddy!

[Eric Adolph]

I have no idea how you do that much volume on your squat day. I would have to take a few days off work if I somehow got through that workout lol. Hope the shoulder is nothing major buddy!

I'd have to take a few days off life, Lol

[CHASE TRUSNOVEC]

awesome leg day len great volume!

[lennyspero]

thanks guys,,,shoulder is definatly tender today...so i did what i always do when something hurts.....eat whatever i want all day...some highlights from today,,,whoe box of fruity pebbles..carrot cake roll from stop and shop..(this alone was like 300 g carbs..lol) and im gonna have pancakes for dinner......thjat should make my shoulder feel better..add in as much water as i can get down and i should look like a bloated bunghole tomorrow,..perfect

[lennyspero]

http://m.youtube.com/watch?v=6mLUHcSQsUY
Today's pull workout
Had a rib out of place for a day or 2 so it felt good to get in a good session regardless of that
Pulls off blocks. 3.5 in blocks
135x5
225x5
315x5
Add belt
405x3
495x3
545x3 dead stops
505x10. Touch and go. Reset at 8 reps

Pullups + 1 chain x10
Close grip pullups +1 chainx10
Bw pullupsx10. Rest 15 sec then neutral bw pullupsx4

Db row
100 3x12

Deads
315x3. Add belt
405+1 chainx3
405+3chainsx3
445+4 chainsx1 grinder. (581@lockout)
That's it. Good session bw was 178 this am. So I'm gonna eat dinner like a pig today and feast all day tomorrow for Easter.
Happy Easter /Happy Passover my friends I hope you spend it with friends and family and enjoy it. Eat,drink and celebrate. Christ has risen!!!

http://www.youtube.com/watch?v=m8xci...igxbOcrhblU%3D
Squats from this week

[Coke]

Wow man, killer amount of pulling work!

[lennyspero]

Thanks bro. Just trying to string some workouts together and get stronger


Bench5
Bench rowsx10 pullupx10 pushupx25. 3 rounds for warmup

Bench paused all sets followed by a set of facepullsx20.*
135x10
185x10
225x5x5all paused

Incline db
80x15
90x10
80x12

Dips bwx20. Superset with neutral handle low row
160 x15
3 sets.....

Took it easy I strained something in my intraspinatus or rear delt last *week doing assistance so I'm letting it rest up a little. Pauses were fast and easy. Felt good to do the extra upper inner backs I stuff also.*I think the extra upper inner back work will be more
Benifitial to my bench progress then extra shoulder work. We will see. They always say row your way to a bigger bench? Hmm

[CHASE TRUSNOVEC]

great benching len...looking great...sorry to hear about the strain!! GOD BLESS BROTHA!!

[sandman24]

awesome cheat day! and that's a ton of deadlift volume. when i saw the space between the db rows and the deads i almost thought it was a different day. that's sick, man.

[lennyspero]

awesome cheat day! and that's a ton of deadlift volume. when i saw the space between the db rows and the deads i almost thought it was a different day. that's sick, man.

Thanks bro. It was defiantly a good pull session. I like the 2 different dl movements. On top end and one low end.
I finished up some left over pizza from last week in my fridge last night so my diet is back in full swing today. I'm up about 8 lbs or so from the epic binge over the past few days.
I'm going to do some squatting later tonight. 5x5 on squats with something moderate. Front squats. Leg press extensions,curls and lunges. That's the plan. Let's see if my body can take the abuse my mind can think of. I'll get some vids

[lennyspero]

http://www.youtube.com/watch?v=AFxqc...e_gdata_player
Squat 4
Ssb squats*
150x10
240x10
Add belt*
290x5
330x6. Did one extra by accident.*
350x5. 3 sets
Front squat. No belt
235x10x10x 10

Leg extensions superset with Ssb good mornings off pins. Pin set at waist height. 1 plate on ext x20 150 on gmx10
1 plate + 10x15 gm150x10
1 plate + 2 dimes. X 15. Rest pause. 5 more. Rest pause 5 more. * Gm 150x10. *
This workout was pretty nasty.

[Coke]

Good job in the vid with the squats, working for it!

[ehubbard]

Any meets planned, Lenny?

[lennyspero]

Not really Eric . I have alot going on with my job right now. I should be getting settled into a new position in may. So once that happens ill plan something. I'm just trying to get strong at the lower body weight Slowly but surely

[sandman24]

that was low volume? lol nice work, man.