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Post by toolpod on Feb 27, 2013 15:16:21 GMT -5
Wednesday 27 Feb 2013 BWT: 211 5 Min on Elliptical Trainer MM-Misery, 3 min breaks, 3 complexes (short on time today) | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X95 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Machine pulley Hi-Pulls: 10X100 10X100 10X100 Overhead Triceps Pulley Push down: 10X110 10X130 10X160 Done! |
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Post by toolpod on Mar 4, 2013 13:42:32 GMT -5
Monday 4 Mar 2013
BWT: 211
Primary chest day, reps work.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
Working sets:
7 sets of 12X225, all went up easy.
Total bench poundage:
22100lbs
Machine pulley Hi-Pulls:
10X100
10X100
10X100
Overhead Triceps Pulley Push down:
10X110
10X130
6X150
McDonalds:
1XMcDouble
1XFruit&Yogurt Parfait (in place of Mcdouble...trying to lean out ;D)
1XLarge Sweet Tea
Done!
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Post by Ryan on Mar 4, 2013 15:06:08 GMT -5
Monday 4 Mar 2013 BWT: 211 Primary chest day, reps work. 5 min on elliptical trainer Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs Bench warmups: 20X45 10X95 10X135 Working sets: 7 sets of 12X225, all went up easy. Total bench poundage: 22100lbs Machine pulley Hi-Pulls: 10X100 10X100 10X100 Overhead Triceps Pulley Push down: 10X110 10X130 6X150 McDonalds: 1XMcDouble 1XFruit&Yogurt Parfait (in place of Mcdouble...trying to lean out ;D) 1XLarge Sweet Tea Done! Gotta figure out a way to work the Shamrock shake in there somehow. |
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Post by toolpod on Mar 4, 2013 18:29:19 GMT -5
...Ii did use a Shamrock Shake last week as a pre-workout protein (and carbs, and carbs, and carbs) drink.
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Post by toolpod on Mar 5, 2013 13:31:32 GMT -5
Tuesday 5 Mar 2013
BWT: 211
20 minutes on elliptical trainer
10 minutes in Sauna at 175F
Lunch:
1 Muscle milk
1/2 pint blueberries
(to complement early pre-workout brunch of 4 pieces of leftover pizza)
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Post by toolpod on Mar 7, 2013 15:26:18 GMT -5
Thursday 7 Mar 2013
BWT: 211
Secondary chest day, triceps work.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
DB bench:
10X25#
10X50#
10X50#
10X50#
5" Pin-press/rack lockout:
3X225
3X315
3X405
3X455
3X495
3X545
3X585 (held the last rep for 5-10 seconds)
Felt pretty good, this was the first time I've gone with any super-heavy (500+) loads on the shoulder since surgery, no issues so far. Thank you Lord! I had at least another 50lbs in there, but I wasn't greedy today. ;D
Lat pulldown:
10X100
10X100
10X100
Machine pulley Hi-Pulls:
10X100
10X100
10X100
Overhead Triceps Pulley Push down:
10X110
10X130
6X160
Done!
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Post by toolpod on Mar 11, 2013 12:39:41 GMT -5
Monday 11 Mar 2013
BWT 211
5 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Shoulder horn move, and rotations:
3 sets 2.5X10
Flat bench warmups:
20X45
10X95
10X135
5X185
5X225
Buckeye-420
8X270
6X310
4X330
3X370
2X390
1X405 (was supposed to be 400, but 405 was a nice round number of plates...)
4X330
Machine pulley Hi-Pulls:
10X100
10X100
10X100
Overhead Triceps Pulley Push down:
10X110
10X130
9X160
Done!
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Post by toolpod on Mar 13, 2013 13:25:18 GMT -5
Wednesday 13 Mar 2013 BWT 211 10 minutes on Elliptical trainer MM-Misery, 3 min breaks,4 complexes | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X95 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Followed up with a trip to the Sauna. ;D |
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Post by toolpod on Mar 14, 2013 13:00:32 GMT -5
Thursday 14 Mar 2013
BWT: 211
Secondary chest day, triceps work.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
DB bench:
10X25#
10X50#
10X50#
10X50#
DB ear swipers:
8X40
8X45
8X50
8X55
8X60
Machine pulley Hi-Pulls:
10X100
10X100
10X100
Overhead Triceps Pulley Push down:
10X110
10X130
8X160
Lat pulldown:
10X105
10X105
10X105
done!
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Post by toolpod on Mar 15, 2013 13:23:59 GMT -5
Friday 15 Mar 2013 BWT: 211 Time for my Biennial (not Bi-Annual ;D) Legs workout... I haven't done legs (besides MM-Misery) since last Feb  5 min on elliptical trainer Squats: 8X45 8X135 8X225 5X275 5X315 Deadlift: 8X135 8X185 5X225 3X275 3X315 Machine pulley Hi-Pulls: 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X120 10X140 9.75 X170 Assisted Pull-Up, Bench-Groove: 10X100 8X80 8X90 Done! (faster than usual b/c all my co-workers that I BS with went to Mexican restaurant for lunch.) |
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Post by buckeye2010 on Mar 16, 2013 10:32:07 GMT -5
You are an animal. Keep up the intensity.
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Post by toolpod on Mar 18, 2013 12:45:17 GMT -5
Monday 18 Mar 2013 BWT: 211 Primary chest day, reps work. 5 min on elliptical trainer Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs Bench warmups: 20X45 10X95 10X135 10X 185 Working sets: 13X225 13X225 13X225 10X225 10X225 running out of steam...and time.  Machine pulley Hi-Pulls: 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X120 8X140 rope broke...so I took that as a good point to call it a day. Done! |
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Post by toolpod on Mar 19, 2013 12:29:34 GMT -5
Tuesday 19 Mar 2013 BWT: 211 3 Min on Elliptical Trainer MM-Misery, 4 min breaks, 4 complexes (rotating w/2 other guys on rack today) | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X95 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Out of time, done! |
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Post by toolpod on Mar 21, 2013 14:05:51 GMT -5
Thursday 21 Mar 2013
BWT: 212
Secondary chest day, triceps work.
10 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
DB bench:
10X25#
10X50#
10X75#
Incline DB bench:
10X25#
10X50#
10X75#
DB Ear swipers:
8X50#
8X55#
8X60#
Machine pulley Hi-Pulls:
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X120
10X140
8X170
Done!
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Post by yankees on Mar 24, 2013 12:31:45 GMT -5
Good to see you are healing up Toolman !
Be watching your log for sure, been gone a while (joebear) but hopefully stay serious this time
Be strong and safe !
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Post by toolpod on Mar 25, 2013 13:49:09 GMT -5
Joebear (aka Tricepus Maximus ); Thanks for the good word man! Good to see you back on the board.
Monday 25 Mar 2013
BWT: 212
Primary chest day, heavy reps work.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
8X225
3X275
Working sets:
3 sets of 8X315, all went up easy. did some paused press with command on the last 4 reps of the last set.
I was supposed to do a couple sets of 8 on the Incline and Decline, but I was short on time today due to the nice snowstorm that passed our way this morning.
Machine pulley Hi-Pulls:
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X120
10X140
10X170
Done!
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Post by toolpod on Mar 27, 2013 13:15:09 GMT -5
Wednesday 27 Mar 2013 BWT: 213 5 Min on Elliptical Trainer MM-Misery, 3 min breaks, 4 complexes | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X95 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Machine pulley Hi-Pulls: 10X110 10X110 10X110 Done! |
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Post by toolpod on Mar 28, 2013 13:36:43 GMT -5
Thursday 14 Mar 2013 BWT: 213 Secondary chest day, triceps work. 5 min on elliptical trainer Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs DB bench: 10X25# 10X25# 10X50# 10X75# incline DB bench: 10X25# 10X50# DB bench on large ball: 10X50# 10X50# 15X50# Machine pulley Hi-Pulls: 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X120 10X160 7X190 (whole stack ;D) done! BK 2 double-bacon cheeseburger and a medium Pina-Colada smoothie.  |
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Post by yankees on Mar 29, 2013 9:57:15 GMT -5
You making a run at 5 bills again ?
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Post by Ryan on Mar 29, 2013 11:49:16 GMT -5
Thursday 14 Mar 2013 BWT: 213 Secondary chest day, triceps work. 5 min on elliptical trainer Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs DB bench: 10X25# 10X25# 10X50# 10X75# incline DB bench: 10X25# 10X50# DB bench on large ball: 10X50# 10X50# 15X50# Machine pulley Hi-Pulls: 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X120 10X160 7X190 (whole stack ;D) done! BK 2 double-bacon cheeseburger and a medium Pina-Colada smoothie. You seem to go all-out in just about every training session. Good stuff. |
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Post by toolpod on Apr 2, 2013 12:49:35 GMT -5
@yankee Yesssir. I have no choice but to chase 5-bills again. I was basically there when I got hurt...I just didn't actually max out. Hopefully I'll be back there by the end of the year. ryanThanks man! i try to keep the intensity up, even on the light day. the dumbell work was medium-high. For the time being I am trying to really get at the triceps and shoulder girdle...so every session I am trying to get the medium-effort high-pulls and high-effort triceps overhead extensions in. My goal is to have cartoon size triceps by the time my bench gets back to the upper 4's. Tuesday 2 Apr 2013 BWT: 215 Primary chest day, reps work. 5 min on elliptical trainer Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs Bench warmups: 20X45 10X95 10X135 10X185 Working sets: 7 sets of 13X225, all went up without much fanfare. Total bench poundage: 25525lbs Machine pulley Hi-Pulls: 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X120 10X140 10X150 Done! (not into the bodybuilding thing...but my tri's are swole today!) |
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Post by buckeye2010 on Apr 2, 2013 20:16:31 GMT -5
Catching up on the logs.Great job and keep it going.When is your next planned competition?
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Post by toolpod on Apr 3, 2013 12:40:36 GMT -5
Wednesday 4 Apr 2013 BWT: 215 1 Min on Elliptical Trainer MM-Misery, 3 min breaks, 1 complexes (short on time today) | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X95 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Machine pulley Hi-Pulls: 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X120 10X160 3X202.5 (stack plus those dumb rubber things that you slide under the pulleys) Done! |
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Post by George on Apr 4, 2013 1:17:08 GMT -5
"Cartoon size triceps" got me thinking. Illustrators really never grasped how important these things are. Popeye, for instance...just forearms. Captain caveman, with his power, had twigs. I can't think of a good tri representative. He-man was well rounded.
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Post by yankees on Apr 4, 2013 16:37:37 GMT -5
Looking good TP !
Go after them tri's with a vengeance -they WILL respond !
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