Week 11 Workout C:
No workout b/c I was driving on the road for 10 hours. Did some pushups at home, will probably do a few more tonight with some ab stuff just to move the muscles a lil.
Week 12 Workout A (yesterday):
Body Weight: 204 lbs.
Deadlift: 235 lbs. 5x5
Pullups: 5 lbs. weighted 5x5
Dips: 55 lbs. weighted 5x5
Front Squat: 145 lbs. 5x5
Planks: 3 sets 1 min. each
Bicycle kicks: 1x100
Last edited by ZenFitness; 10-02-2009 at 08:11 PM.
Week 12 Workout B:
Body weight: 201 lbs.
Bench: 190 lbs. 5x5 (tough but got it... almost to my body weight on work sets)
Hyperextensions: 75 lbs. 5x5
DB Rows: 60 lbs. 5x5
Bulgarian Split Squats: 75 lbs. 5x5
Accentuated Crunches: 60 lbs. 3x10
Pallof Press: 60 lbs. 3x10
Leg Raises: 1x30 lbs.
Week 12 Workout C:
Body weight: 203 lbs.
RDL: 215 lbs. 5x5
OH Press: 110 lbs. 5x5
Chinups: 17.5 lbs. 4x5, unweighted 1x10 (just wanted to bang out a 10 repper at the end for once)
Back squat: 165 lbs. 5x5
Felt really good after my workout today... this was my sticking weight on back squat when I was doing SS, and I nailed it pretty easy today. The several weeks of front squats really helped my back squat - I think it was flexibility mostly.
My shoulder is hurting... I could get the OH press done b/c I rolled the weight back, but last week's dips and bench seemed to really irritate the left shoulder. I will be doing workout A for next week a day early... I may either skip dips or just do three sets of unweighted (depending on how it feels).
Week 13 Workout A:
body weight: 202 lbs.
Deadlift: 240 5x5
pullups: 5x6 unweighted
dips: 2x10 1x12
front squats: 150 5x5
planks: 3x1 min
bicycle kicks: 1x100
giving my shoulders a break on the weight. Front squats rocked today... something happened midway am they just "clicked" and became much easier
Week 13 Workout B:
Bench: 4x5 195 lbs (needed help last two reps) 1x5 185
Hyperextensions : 5x6 80 lbs
Chest Supported Rows: 5x6 65 lbs.
Bulgarian Split Squats: 85 lbs. 5x5
Accentuated Crunches: 60 3x10
Pallof Press: 3x10 60
Leg Raises: 1x30
Gonna lay off the shoulders for a week, still hurting
Week 13 Workout C:
Body Weight: 202 lbs
RDL: 220 5x5
Back Squat: 170 5x5
Planks: 3x1 min
Bicycle Kicks: 1x100
tried a few chinups but the shoulder is still an issue... No mas for now
squats still rockin... my buddy was blown away by how low I was going
Last edited by ZenFitness; 10-12-2009 at 06:02 PM.
Very consistent with the efforts in here man, looking nice.
Thanks - frustrating some because I'd like to be able to move faster but such is genetics. About to start next workout
Thanks Off Road... I appreciate the encouragement. I'm not the guy with the ultra genetics (my workout partner who is moving, on the other hand, is... tough when he throws my weight around just starting out!!)
Week 14 Workout A:
Deadlift: 245 lbs. 5x5 (now that I've worked back up this is a MUCH different lift... form is much better now and I can tell)
Front Squat: 155 lbs. 5x5 (same here, better form than when I was last at this weight... I seem much more relaxed in the squats and it makes a difference)
Planks: 1 set with my feet on a swiss ball, 2 sets normal. I'm wondering if that put too much pressure on the shoulder... little sore afterwards.
Bicycle kicks: 1x100
Ran for 20 minutes fairly hard afterwards
Week 14 Workout B:
Took the day off... youngest daughter's b-day this AM (2 yrs old) and the wife asked/pleaded that I spend the afternoon with her instead. What can you do?
Gives the shoulder another day of rest, will hit the iron Monday.
Week 14 Workout C:
Tried some bench today... still hurts. 135, 185, 155 lbs
RDL: 225 5x5
Back Squat: 175 5x5 may roll this back a little next time
Planks: 3x1 min
Bicycle kicks: 1x100
Week 15 Workout A:
Body Weight: 200 lbs.
Deadlift: 250 5x5
Front Squat: 160 5x5
Planks: 3x1 minute
Ran hard for 10 minutes
My shoulder hurts like hell for some reason today... did so before I was lifting. I switched my planks to using a swiss ball on my upper body... takes a lot of pressure off the shoulder.
Thanks off road... was debating halting altogether for the shoulder, but it feels better today. I don't think deadlifts affect it... which is good b/c I like them
I need to keep working on my front squat form. I will probably roll the weight back... I'm finding on the way out of the hole that my hips are rising too fast which causes too much of my lower back to engage.
Last edited by ZenFitness; 10-23-2009 at 05:53 AM.
Nice work in here man, you're definately getting stronger and stronger everytime I check in here...
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Thanks brihead... I've really appreciated your input and feedback as well as Off Road's and BigCorey's... really appreciate it.
Week 15 Workout B:
Took this week off b/c the shoulder is still hurting... I've been trying too hard with it. All of my B exercises require some shoulder effort except the bulgarian squats. Instead, I am going to try to do some HIIT later and get back to deads and back squat on Monday.
Week 15 Workout C:
I know I won't be working out today b/c the two daughters were diagnosed with the flu today and my wife is at her wits' end (called me at work).
Shoulder is feeling slightly better. Weird thing is that I was getting up from the couch last night and had an intense burning sensation near the top of the V of my waist (the V that goes down to the crotch) on the left side. I had hernia surgery when I was 14 on the same side (but much lower)... so I freaked out last night. Today it feels fine... there is no lump, nothing to indicate an issue. Still freaked me out, however! I literally almost fainted... the thought of guts coming through the muscle wall made me squeamish.
Thanks Off Road... Tamaflu is hard to come by these days!!!
My abdomen still hurts a bit. I was going to try to workout today instead of yesterday, but I may take the week off. It sucks b/c it seems like I'm stymied at every turn here, but I've finally relented and said ok, ok, I need to let the shoulder rest (which is doing MUCH better) and this new abdomen development. Groin pull or worse, not sure what it is.
Week 16 Workout C:
Weight: 199 lbs.
Back Squat: 175 3x5
Bench: 135 3x5
Neutral grip pullups: 1x10, 1x8, 1x7
Started with squats... I think I will do that on workout C's. MUCH easier to start with squats... I was rocking on 175 easy until I had that burning feeling on the left side of my abdomen again. It is up near my hip... no bulge so I think it is just a strain. That is why I cut it short at 3 sets. My shoulder felt fine until I put 135 lbs on the bar... then it hurt like hell. Still recovering I guess. ****.
I'm incredibly frustrated with these injuries. Feels like I'll never get back to lifting. The one bright spot is that the neutral grip pullups didn't seem to hurt.