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Post by dbunch on Jun 26, 2016 15:00:56 GMT -5
Bench 2x10@135 2x5@185 2x5@225 1x4@245 1x1@275 5x1@305
Bent dumbbell rows 3x10@100
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Post by dbunch on Jun 28, 2016 7:14:13 GMT -5
Tuesday, June 28 2016
Squats
1x10@145 1x5@145 1x5@235 1x5@325
Notes: I just felt weak today I had the bar loaded for 375, unracked it, but I just wasn't feeling it, dropped it down to 235 and the same thing. All in all though a bad day in the gym is better than a good day not in the gym
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Post by dbunch on Jun 30, 2016 7:18:18 GMT -5
Shoulders
Strict press w/Swiss bar 1x10@80 1x5@100 1x5@120 1x5@140 1x3@150 1x5@120
Superset front raises / Lateral raised 2x10@20s
Reverse dumbbell Flies 2x15@40 1x10@40
Notes: Good training today. My shoulders were spent when I left the gym. I’m Trying to hit it has this week because Next week I’ll be hitting the road for Orlando and taking my first cruise. The do have a gym but I’m guessing there won’t be a lot of free weights to work with so I’ll have to make do.
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Post by dbunch on Jul 1, 2016 7:46:33 GMT -5
Friday July 1, 2016
Deadlifts 2x5@135 1x5@225 1x5@335 1x5@405 1x1@475 1x10@315
Notes: That was my last official deadlift session before I go on vacation pretty happy with the results. When I pick back up I going to modify my routine a little bit based on some comments from OSU
It is very similar to what I’m doing now except instead of always doing 5s,I will be doing a 5, 3 and 2 week. So for Squat and deadlift I will start at 145/135 and with each successful attempt I will raise the bar by 50 or 90 lbs. until I cannot successfully complete the given set. Then I do a drop set of 10-20 ant a lighter weight.
Bench is basically the same except I will only make jumps of 10 to 20 lbs.
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Post by dbunch on Jul 4, 2016 6:48:51 GMT -5
Sunday, July 3, 2016
Bench 1x10@135 1x5@185 1x5@225 1x3@275 1x1@295 1x1@315 1x1@325 1x0@335
Dumbbell Rows 3x12@100s
Face pulls (Bands) 3x10
Notes: I should have had 335 – I’m not even sure why I missed it, even so 325 is a new 5lb PR for me. (In the new world) Anyway, I have 2 normal training days before I leave for vacation. Not sure what I’ll have access to (the ship does have a gym) while I’m go so the best I’m hoping for is damage control.
When I get back I’ll start my new program and actually put some serious thought into competing again. My plan it to make 2017 my comeback year.
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Post by dbunch on Jul 23, 2016 13:11:44 GMT -5
Not much to record. I've been on vacation the last 2 weeks. I did manage to get a little training in. they had a gym on the cruse ship, mostly machines but they did have a nice set of dumbbells that went up to 80 pounds between them I was able to get in a fairly good workout not to mention all of the walking I had to do. lol the ship was huge. 10 plus miles a day without trying.
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Post by Ryan on Jul 23, 2016 22:56:08 GMT -5
Welcome back to reality now buddy! Lol
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Post by dbunch on Jul 25, 2016 9:29:45 GMT -5
Lol - no kidding! but after 2 weeks off I'm ready to get back to my routine.
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Post by dbunch on Jul 25, 2016 9:37:04 GMT -5
Sunday, July 24, 2016
Bench
2x10@135 2x5@185 1x15@225 1x9@225
Strict press w/swiss bar 4x6@120
Dumbbell rows 5x8#100s
Band Push downs 5x20
Notes: well back to the grind, one of the guys I train with put together a bench(upper body) routine for me The same person who did my last one and because I did so well on his last program I decided to do it instead of what I had planned.
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Post by dbunch on Jul 27, 2016 6:00:22 GMT -5
Tuesday, July 26, 2016
Squats 3x5@145 2x5@235 1x5@285 1x5@235 1x5@145
Notes: I didn’t push it today, I was feeling a little stiff from lack of squatting. There was no pain but I couldn’t hit depth at first which is why I sat a 145 for so long, it took a while to knock the rust off.
On an up note, I hopped on the scale and it is official, I’m lost 10 pounds on vacation. Now we see if we can keep up the momentum.
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Post by dbunch on Jul 28, 2016 7:25:09 GMT -5
Thursday, July 28, 2016
Upper Accessory day
Superset Lateral raise / Front raise 3x10@20s
Reverse Flies 3x12@35s
Dumbbell curls 3x12@20s
Superset Band pushdowns / Band Face-pulls 3x20/12
Superset band triceps extensions / pull a parts 3x20/12
Notes: I’m hitting my two main movements on Sundays now (bench and Strict press) so today is mostly accessory work. For 2017 I think my plan is to hit one each Strongman, Highland Games, and powerlifting meet. We’ll see how it goes.
I’m thinking I may add another day to my training to hit my hams – they are extremely week and I need to do more with then but I don’t want to give up time on my squats or deads
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Post by dbunch on Jul 29, 2016 7:16:06 GMT -5
Friday, July 29,2016
Deadlifts
3x5@135 1x5@225 1x5@135 1x3@405 1x5@315 2x10@225
Notes: I was going to gut out 2 more on 405 but decided against it. no point in trying to break myself. I think tomorrow I going to go in and work on my hams. that has been a notorious week spot of mine for most of my life. Besides my little girl wants to go to the gym.
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Post by dbunch on Jul 31, 2016 8:49:08 GMT -5
I did make it to the gym yesterday and I took my daughter, She's eight. But I didn't get anything done. As I knew from past experience Keeping her out of trouble ad out of other people way takes 100% of my time. Still worth it, I love going to the gym with her.
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Post by dbunch on Aug 1, 2016 5:38:57 GMT -5
Sunday July 31, 2016
Bench 2x10@135 2x10@185 1x7@225 2x7@255 1x4@255
Swissbar strict press 2x10@110
Dumbbell rows 5x12@80s
Band extensions 5x15
Notes: Not a bad day. I was set to do 3 sets of 7 on the bench but on the last set the box under my right foot slid an I lost all my tightness. pretty much ended that set.
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Post by dbunch on Aug 2, 2016 13:27:47 GMT -5
Tuesday August 2, 2016
Squats 2x5@145 2x3@235 1x3@285 1x3@325 1x3@385 1x3@325 1x3@235
notes: I was hoping to hit 415, maybe next week.
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Post by dbunch on Aug 3, 2016 6:55:41 GMT -5
Wednesday, Aug 3, 2016
elliptical
Standing leg curls 5x10@25 each leg
Sissy Squats 5x10
Notes They got a standing leg machine at the gym a while back and I've been meaning to incorporate it into my routine for a while now and I finally got around to it. I don't like it! Mostly because I have ignored my hams for so long. well, no more. I believe that this torture device and I will become well acquainted.
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Post by dbunch on Aug 4, 2016 7:08:01 GMT -5
Thursday, August 04, 2016 Upper body accessories work
Front / lateral raises 3x10@20s
Reverse flies 3x15@35
Face pulls / pull a parts (bands) 3x12/10
Triceps push downs / extensions (bands) 3x10
Dumbbell curls 3x10@40s
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Post by dbunch on Aug 5, 2016 9:09:53 GMT -5
Friday, August 5, 2016
Deadlifts
1x10@135 2x5@225 1x3@315 1x3@405 1x1@475 1x2@475 –Straps 1x3@405 1x5@315 1x17@225
Standing ham Curls 3x10@75 each leg
Notes: Still chasing that 500 lb DOH pull
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Post by dbunch on Aug 8, 2016 10:54:24 GMT -5
Sunday, August 8, 2016
Upper heavy
Bench 1x10@135 1x5@185 1x5@225 1x10@240 1x9@240
Strict press With Swiss Bar 1x6@120 3x6@130
Dumbbell rows 5x10@100
Tricept pulldowns – bands 25 20 17
Notes: Completely unrelated to anything here, my friend and one of my Sunday training partners, Bryan Benzel, is on his way to Bonswana, South Africa to compete in the 2016 World’s Strongest Man contest. I’m very proud of him and our little gym.
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Post by Ryan on Aug 8, 2016 11:33:27 GMT -5
wow, very cool. I used to love watching those things on TV.
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Post by dbunch on Aug 9, 2016 12:11:17 GMT -5
Tuesday, August 09, 2016
Squats 2x5@145 1x5@235 1x3@285 1x1@325 1x1@375 1x5@235
Standing leg kickbacks 4x10(each leg)@45s
Notes: I’m not sure what I was doing wrong to day be everything was wrong, I could get set up right, my breathing was off, I was too slow. I was just a mess today. Given that I guess I’m happy with what I got. This was one of those workout that you say that can’t all be winners, put in in the books and move on.
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Post by dbunch on Aug 17, 2016 9:24:15 GMT -5
Last week I was hit with an intestinal bug that took its toll on me. I'm down 17 lbs. and today was my first day back in the gym.
Squats
2x5@145 2x5@195 2x5@235 1x5@195 1x5@145
Standing leg kickbacks 3x10(each leg)@45s
Notes: Not much energy left in this body right now but it was a question of needing to start doing something some time or not doing anything at all. I am going to try to make a positive out of this. Since I've basically purged my body of all the crappy stuff I've been putting in it. (Lol - I cant see how there is anything left) Basically I'm going to pass on things out of a box or can. I'm trying to cut back on the processed stuff. we'll see what happens
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Post by dbunch on Aug 18, 2016 7:54:46 GMT -5
Thursday, August 18, 2016
Upper work
Supper-sets Lateral raises / front raises 4x10@12.5
Reverse flies 4x15@25
dumbbell curls 3x12@25
Triceps extensions (bands) 4x20
Face pulls (Bands) 4x20
Notes: so I was down another pound this morning, mixed feeling about that but not going to worry to much about it yet. give it some time and see what happens.
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Post by dbunch on Aug 23, 2016 7:28:07 GMT -5
Sunday, August 21, 2016
Upper
Bench 2x10@135 1x10@185 1x5@185 1x3@225 3x2@270
Strict press w/swiss bar 1x11@120 1x10@120
Dumbbell rows 1x15@100s 1x13@100s
Triceps extensions w/bands 4x25
Tuesday, August 23, 2016
Squats 3x5@145 2x5@235 1x3@295 1x1@325 2x5@225 1x5@145
Standing ham curls 3x10@45 each leg
Notes: I’m still feeling a little weak. I’m down another 1.2 pounds since Thursday. I have been eating a lot better since I’ve gotten over the bug. I still don’t know how much I buy into detox theory but I will say since I’ve was sick and, to put it nicely, purged my system of just about everything I have avoided a lot of the bad stuff that use to fill my diet. Best part is that it has been fairly easy as I have seemed to have lost the cravings for these foods I use to have. I don’t have my diet dialed in quite right yet. I’m still dropping weight faster that I think I should be (Way mixed feelings about that) but I don’t think I have the nutritional balance correct yet – still studying up on that.
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Post by dbunch on Aug 29, 2016 16:05:06 GMT -5
Thursday, August 26, 2016
Upper Front / lateral raises 3x12@17.5s
Reverse Flies 3x12@35s
Dumbbell Curls 3x12@25s
Band pull downs 4x20
Band Extensions 4x20
Leg kickbacks 3x10@55 each leg
Friday, August 27, 2016
Deadlifts 2x5@135 1x5@225 1x5@315 1x5@355 1x2@405 1x10@315 1x15@225 1x20@135
Leg kickbacks 3x10@55 each leg
Notes: feel much better but no real strength to speak of, oh well, we persevere.
Bench 2x10@135 1x5@185 1x5@225 4x3@255
Dumbbell rows 4x12@100s
Notes: it was humid, I was drained, I didn’t even get close to what I wanted to do. Keep faking it, till I make.
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