Forgot to update. Did shoulders. Not the best workout weight wise but I did significantly shorten time between sets (something I'm going to focus on) and got a great burn honestly the best shoulder workout I can remember, feels good.
Shoulder Press DBs:
Military Press Machine:
Side DB Raises:
Starting my deload week tomorrow. Going to be doing 60% ish of weight with the same amount of reps for my normal routine. For BW exercises I'll do 50% of the reps.
Did my second and third deload workout. About 50% of weight or with BW exercises about 50% of normal reps. Left the gym with tons in the tank. Just focused on form and really stretching on all movements.
Definitely feeling real motivated right now. The deload week really had me itching to lift heavier and really has got my mind right. Gonna destroy in the gym this week, expecting a lot of PRs.
Weighed in at 191 yesterday. Going to try and hover around 190 for the next 1-2 months before starting a slow 10 pound cut or so. Hopefully I added some LBM!
Gonna tweak a few parts of my routine. Moving exercises around and adding/subtracting exercises. But gonna keep the same split for now.
Oh and since I feel in awful shape running around the basketball court I am going to add in a bunch of cardio to work my way back. I have a month off before starting 2 basketball leagues and I want to be in better shape by then.
Very happy - all reps form was tight, went ATG on all reps. Going to hit 300 next week, book it.
Lunges: My nemesis - I hate these
with 35 pound DB's in each hand did 3 sets of 8 reps
Weight is pretty irrelevant I've found. I just use the squat machine and do 3 sets of 12 slow reps. I've found I get the same burn almost no matter what the weight.
Notes: My knee still hurts but it's just a discomfort and I am just going to work through it and it probably won't ever go away, oh well. Very happy with my squats I think I can hit 315 (3 pps) with in a few months ATG. My previous record was 275 with bad form and not all the way down so real happy with my progress.
Got blindsided Tuesday by the flu just came out of nowhere. I drove into work Tuesday morning after getting no sleep that night. Threw up after an hour of work. Went home and had one of the worst days ever rolling around in bed unable to sleep. Still don't feel good at all, lost about 8 pounds already (mostly water weight from sweating in bed with my fever) and am just completely drained.
Hope I can snap out of this and get back to lifting on Monday without a ton of strength lost but this blows big time. Trying to drink as much water as I can and force down food (ate about 1500 calories total in 2 and a half days).
Just recovering. Played basketall yesterday and felt real good to sweat everything out. New gameplan for all of 2012 I am going to just do Rippletoes. I'm convinced - no need to do any iso exercises no need to do any abs. Eat right and get as strong as possible at the important lifts. Going to do this all year and see how strong I can get. My split is going to be:
Bent over rows 3x5 (slight tweak I think he recommends Cleans I just love BB Rows)
Am going tonight to gauge about where I'm at with both being sick for a week and not having a clue what my 3x5 maxes are. I think I am going to start light at 185 for squats, 155 for bench, 185 for DL's, 115 for OHP and 135 for Rows. My estimated 1RM for each right now is: 305 for squats, 315 for DLs, 225 for bench, 175 for OHP and 205 for Rows. Just ball parks but I think that's starting light enough and I'll increase each workout.
Going to maintain for a few months then cut 10 or so for summer then go from there.