Wednesday, December 11, 2019

Overhead Day

Gym Temp: 55°
Music: Fit for a King, Deathgrip

Warm up w/ 20 minute walk wearing Donnie Thompson's Bowtie, some foam rolling and some band pull-aparts.

Seated Dumbbell Overhead Press
15s x 12
30s x 12
45s x 10, 10 rest 15 sec then 5 more, rest 15 seconds then 3 more.

Meadows Rows (using Titan Landmine)
70 x 12
115 x 12, 12, 12 rest 15 sec then 5 more, rest 15 sec then 3 more.

Plate Front Raise
25 x 15, 15, 15 - these actually hurt new shoulder.

Halbert Raise
10s x 15
15s x 15, 15

Behind the Neck Pulldowns
120 x 12
150 x 10, 10, 8

Arnold Dumbbell Press
10s x 15
15s x 10

Cable Internal Rotations
10 x 20, 20, 20

Monday, December 9, 2019

Squat Day

Gym Temp: 50°
Music: Fit for a King, Slave to Nothing

Warm up w/ 10 minute walk wearing Bowtie and some TKEs.

Leg Extension
100 x 15, 15

Top Squat (using Dave Draper's Top Squat attachment because I still can't get a regular bar on my back)
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
350 x 8 - most weight on back since surgery, felt fine.

Banded Leg Curls
Light bands x 20
Average bands x 10, 10

One Legged Split Squat
20 x 10, 8, 8

Calf Raise
50 x 20, 20, 20

Sled Drags
Forward 140 x 200', 200', 200'
Backward 140 x 200', 200', 200'

Friday, December 6, 2019

Bench Day

Gym Temp: 50°
Music: Fit for a King, Descendants

Warm up w/ 10 minute walk wearing Bowtie, Kettlebell Halos, Presses and Medicine Ball Chest Throws.

8" Log Incline Bench
50 x 12
100 x 12
120 x 12
130 x 12 - some pain @ lockout in new shoulder.

Seated Rows
150 x 12
170 x 12, 12

Rolling Dummbell Triceps Extensions
20s x 15
30s x 15, 10 - pain in new shoulder.

Dumbbell Curls
20s x 12
35s x 12, 12

Bandbell Bench
110 x 20, 20, 20

Hise Shrugs (using SS Yoke bar)
165 x 15, 15

Dumbbell External Rotations
7.5 x 20, 20

Behind the Neck Press
45 x 10
65 x 10
85 x 5 - some pain in new shoulder.

Thursday, December 5, 2019

Deadlift Day

Gym Temp: 50°
Music: Fit for a King, Creation/Destruction

Warm up walking 10 minutes wearing Donnie Thompson's Bowtie, Goblet Squats, Lunges and Box Jumps.

Hex Bar Deadlifts
140 x 5
230 x 5
280 x 5
320 x 5
390 x 5

Wide Grip Pulldowns (to front)
150 x 12
190 x 12, 12

Standing Abs x 100 reps

Good-mornings (using SS Yoke Bar)
155 x 20 in 1 minute - lower back was fried so I only did 1 minute.

Sled Drags
Forward
140 x 200', 200', 200'
Backward
140 x 200', 200', 200'

Monday, December 2, 2019

Overhead Day

Gym Temp: 50°
Music: Impending Doom, There will be violence

Warm up w/ 20 minute walk wearing Donnie Thompson's Bowtie, foam rolling and band pull-aparts.

Overhead Dumbbell Press
15s x 12
30s x 12
40s x 12, 12 - no pain!

Dumbbell Rows
60 x 12
90 x 10, 10

Front Dumbbell Raises
10s x 15
20s x 12, 12

Face Pulls
40 x 15
60 x 12, 12

Modified Dumbbell Pullovers (on Swiss Ball)
40 x 10, 15

Internal Dumbbell Rotations
10s x 15, 15

Behind the Neck Pulldowns
110 x 12
140 x 12, 12

Sunday, December 1, 2019

Squat Day

Gym Temp: 50°
Music: Everything in Slow Motion, Phoenix

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie and TKE's.

Leg Extension
170 x 15, 15
180 x 15, 15

Top Squat (using Dave Draper's Top Squat attachment which takes stress off of shoulders)
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
335 x 8

Reverse Hyper-extensions
90 x 15
140 x 13, 13
90 x 15 - lower back was fried, had to drop weight.

Leg Press
245 x 20 + 20 calf presses
445 x 20 + 20 calf presses
645 x 20 + 20 calf presses
755 x 20 + 20 calf presses

Leg Curls
100 x 10
120 x 10 - only got 3 hours sleep yesterday, so I'm just fried, can't continue. 😓

Friday, November 29, 2019

Bench Day

Gym Temp: 50°
Music: Every Knee Shall Bow, Slayers of Eden

Warm up w/ 10 minute walk, Kettlebell Halos, Presses and Medicine Ball Chest Throws.

Incline 8" Log Press
50 x 12
100 x 12
110 x 12, 12
120 x 12 - some pain at lockout.

Seated Rows
140 x 12
160 x 12, 12, 12

Rolling Dumbbell Triceps Extensions
20s x 12
30s x 10, 8 - pain in shoulder.

Dumbbell Curls
20s x 12
35s x 12, 12, 10

Hise Shrugs (using SS Yoke Bar)
155 x 15, 15, 15, 15

Dumbbell Pullovers
35 x 15, 10

Bandbell Bench
110 x 20, 20

Bandbell Bench Shrugs
110 x 20

Bandbell Holds
110 x 60 seconds