D Bunch 5\3\1

[dbunch]

10@95 warm up
3@140
3@160
2@180
3x10@100
4@100
OK, 2 weeks in a row I didn’t finish my 3rd set. I think I’m going to skip week 3 and just reset the MP. For cycle 4

dumbbell curls
5x10@40

Triceps rope pull down
5x20@100

[crazy]

I have had such problems with my shoulders. I don't think there is any way that I could do military press. If I go too hard with lighter dumbells, I start to have issues in my bench.

[dbunch]

Sinus Infection – I won’t be doing any lifting this week. It feels like my head is going to explode any time do. I’m just going to take the week off and pick back up in week two of my current cycle next week.

[crazy]

I had some kindo crap for three weeks. Just getting over it. Started in my head, then chest and cough then it went up then down then up then finally down.

Could not sleep coughing. Got anitbiotic.

[dbunch]

Ya I went to the doctor yesterday and he put me on some antibiotics. He also suggested MusinexDM to break up the congestion. The stuff works really great. It doesn’t just dry up the mucus it actually breaks it up an gets it out of you head. I almost feel like I could go back to the gym today but I really don’t want to rush it.

[dbunch]

Well after 2 week I’m back in the gym, I not 100% over the sinus infection but I couldn’t wait any longer.
I was going to reset but instead I just went back to week one of cycle 3, we’ll see how that goes

Monday MP
RC warm up work and stretches
10@95
5@130
5@150
5@170
5x10@100

Seated cable rows
5x10@155

EZ curls
3x10@70

Not too bad after being off for 2 weeks

[dbunch]

I’m not setting any records but at least I’m back in the gym. I just did what I could between coughing fits

DL

10@185
5@280
5@325
5@370
4x10@215

Needless to say I was done. Man I am ready to be over this!

[dbunch]

RC warm up

BP
10@135
5@200
5@230
6@260

Incline Dumbbell presses
3x10@60

Curls
3x30@Bar

Being sick for the last month has really sapped a lot of my strength. My number and the intensity of my workout are way down. Hopefully everything will pick up as soon as I’m over all this.

[crazy]

5 weeks of down workouts.

Just now trying to get up. about 98 percent.

One of the worse sickness runs I have had!!!

[dbunch]

Same here, 5+ weeks and still counting. I thought I was getting past it this morning but once I started working out I almost coughed up a lung. I managed to make it through my core and then I was done. If I can do at least that till I’m over this I guess I can live with it

Squats

10@135
5@225
5@245
5@285
5@320

That was it went into a coughing fit and couldn’t do any more.

[dbunch]

Well I pretty much have given up trying to do any type of workout until this cough is gone. I tried to do military presses on Monday but when into a coughing fit after each set so bad that my eyes hurt. At the rate I was going it would have taken 4 hours to finish.

Last time I was at the doctors he took X-rays of my chest to see if I had any respiratory problems like pneumonia. He office called me yesterday to tell me that they didn’t find any respiratory problems but that I had an enlarged heart. Not in and of its self a huge problem but with my blood pressure and size it is something that we need to keep an eye on. I have an appointment with him today to work out a strategy on how to best manage it and get try to get rid of this cough.

[dbunch]

After nearly a month out of the gym and 2 month fighting this cough I think I’m finally making some headway. While I haven’t completely gotten over the cough it is manageable now and I was able to get in a full workout today. It wasn’t and impressive workout but I’m just happy I was able to get through it.
Bench
15@135
5x10@205

Shoulder presses (Cable Machine) + Band pull-a-parts
5x8@50

Latt pull downs
5@110

Dumbell Curls
Run from 45 to 25

Tomorrow I’ll hit the treadmill and try to get in a few miles at a brisk walk. If all goes well I’ll spend the rest of December getting my muscles use to being in the gym again and start the 5/3/1 again in January.

Oh – and the cause of the cough is still unknown – I’m just glad it is going away

[crazy]

My wife had this Duckies cough...8weeks. I had it for 6...still there a little.

If you find out, let me know. JEEEZ

Good to see you back in the gym.

[dbunch]

Thanks, it’s good to be back, even if it on at half throttle. The DR just isn’t sure what seems to be the problem. I’m not sure where to credit my recovery Time or the latest meds, Symbicort. I’ve also been using a neti pot to clear my sinuses.
Anyway, made it to the gym today Yaaaaa 2 days in a row! I didn’t do much, just a 1.5 miles at a brisk walk. But it’s a start and right now I’m just trying to build back up my stamina not run a marathon.

[dbunch]

I attempted a leg work out today.

15 minutes on the elliptical – Warm up

Squats

135x8 Warm-up
225x8 warm up
3x3@315
2x2@315
2x1@315
2x1@225
1x1@225
The goal was 10x3@315 (OK that might have been a little ambitious)

3@135 for 30 seconds with 20 seconds pause

2@lunges for 50ft + 20 kettle bell swing

It isn’t much but I can honestly say that I was beat when I was done and I couldn’t have done much more if I wanted to. It can only go up hill from here.

[dbunch]

Saturday - Bench work With Bands
10@Bar +Bands
10@65+Bands
10@95+Bands
5x3@155+Bands
2x3@165+Bands
2x1@175+Bands

Superset – Bandpull downs + Shrugs on cable Michine
4x16 @orange bands +170@25

4x 0verhead Press & holds w\100 for 30 seconds

4x Band lat-pulls 8@ gray bands

Dumbbell single arm clean to press (from floor)
3x8@60 (each arm)

Man do I feel rusty, all in all not a bad workout. A lot of stiffness and soreness I need to work out. But I should be back on my regular workout on the first. I was planning on going to the gym today but the wife decided that we need to put up Christmas decoration which means moving furniture and unpacking and repacking boxes as well as running a lot of stairs. So I think I’ll go it good for today and pick up on Monday.

[dbunch]

Deadlifts
10@135
8@225
5x3@315

Calf Raises
4x20@80

Cable rows
4x20@100

LOL - Baby steps. At least I'm back in the gym

[dbunch]

MP
4x10@95
1x7@95

DB Curls
4x10@30

Triceps Pull Downs W\Rope
4x20@60

10 minutes on the elliptical.

I could have pushed it longer but I was a little nervous. I use to be able to go for 60 minutes and a much higher intensity and barely ge my heart rate over 140 – 145 – I would really have to kick it hard to get there. Today my heart rate jumped up to 145 – 150 almost right away I need to get my body use to moving again.

[dbunch]

Bench for Max
10@135
5@225
1@315
1@335
1@350 (W/little help)

Floor Press
5x5@225

Pull Down on the cable machine -superset
4x (8@140, 6@120, 6@110)

Bent rows on the cable machine
3x (8@100, Hold for 10count, 8@100, Hold for 10count)

Shrugs On the cable machine
4x16@170

DB curls - run the rack
6@45, 4@40,3@35, 3@30, 2@25

[dbunch]

I was actually very happy with my performance Saturday I was able to work my way up to 350 on the bench (with a little help on the last set) and I was doing touch and go no pause, no bounce either. But all in all I’m still happy with it. I’m looking forward to see how well I do at my first meet of 2011 in February. My current PR is 336 I hit it several years ago and just haven’t been able to beat it. So my goal for February is to beat 336, I would really like to hit 350.

[dbunch]

Monday
Squats
10@135
2x225@5
8@3x315

Single arm DB Rows
4x12@75

Seated Calf Raises
3x20@80

[dbunch]

Here is my schedule (As it stands now) for 2011.

Feb 19(?) push/pull SC in Omaha area – I’m hoping to hit some reasonable numbers here but if not I’m OK with it mostly I’m doing it to get a feel for where I’m at

April? Full meet – I hope to set some PRs here at least on the bench but maybe in the dead lift also

June – Single lift National championship – I shouldn’t do this one because I have a Strongman/highlander meet the following week but I really want to support the event

June 18 – NAHA Celebration of Strength in Jackson Ohio – mostly I’m doing this one because it is close to home and My family like to come out and cheer me on. I checked out last year’s numbers and I do believe that I’m going to get a shellacking. Lol but it’s still fun to compete

And Lastly, the NAHA Championship in September.

[dbunch]

Tuesday

MP
20@bar
20@65
10@95
5x5@135

DB Shrugs
4x16@100

Seated Cable rows
4x12@120

EZ-curls6x5@75

No records set today personal or otherwise but I feel good, nothing hurts, I’m not sick and I’m in the gym so I’m calling it a good day

[dbunch]

Dead Lifts
10@135
6@225
2@315
1@365
1@415
1@505 PB!!!!!
1@515 XXX Not quite

Barbell Shrugs
Max Reps
20@225
17@225
15@225
12@225

Clean to Press
4x3@135
1x6@135

You explain it to me. 2 months off due to illness and the first time I try to max on DLs I hit a PB. I feel a little better about February. Anyway the last week in December I plan to go back to the 5/3/1 or at least set my baselines. My actual start date will be January 3rd

[dbunch]

Bench
10@135
10@225
6x3@295
5x10@160

Seated Cable rows
4x16@120

DB Curls
20@35
16@35
14@35
12@35

Triceps j pulls
4x20@90

I’m starting to feel a little more confident in my workouts – I'll finish out this week – set my maxes next week I’ll start over on the 5/3/1 on the first of the year