Driven by anger

Warm up:
Stretches/lax ball/scap rotation
Bb shrug/plate shrug
1x10/10@135/45
1x10/10@185/45
1x10/10@225/45

Incl fg bb press
1x5@95
""@145
""@195
""@205
1x3@225

Hex press
1x5@70
2x5@100
""@120

Lm press
1x5@bar+25
""50
2x5@bar+75
1x5@bar+100

Decline fat grip bb press
1x5@95
""135
""185
2x5@195

Flat bb press
1x5@135
4x5@185

Incl db fly
3x5@35
2x5@40

Decl db fly
5x5@35

Flat db fly
5x5@35

Peck deck fly/band pull apart
3xfaikure@40/??
 
Nice incline presses man.
 
Great workout man! Moving some weight now!!
 
Been taking it easy all weekend. Went significantly heavier on my lifts all week. Gonna do some stuff today with my trx and ab wheel. It will all be mobility based stuff though. Not anything in sets or reps
 
Feeling good for a Monday. Hit it hard again this morning. 90 mins. Which puts a rush on the rest of my morning but oh well. Routine and blah blah blah whatever up later
 
Some reverse dieting starts today. First shake I'm about to have
10 oz liquid egg whites
8 oz almond milk
1 scoop protein.
Forgot my muscle fiber this morning. Blah. First snack at 10
 
Second shake up
10 oz liquid egg whites
8 oz almond milk
1 scoop casein.
Again I forgot my muscle fiber. But won't tomorrow
 
Ricochet247 said:
Broke my dang hand
Click to expand...

I broke my hand on the 19th of September, had surgery the 23rd and the cast is coming off the 8th. Had a wire put it..

All I've been doing is from squats, leg press, hack squat, lying leg curls, seated leg curls and calf variations. It's a bummer dude. Plus hand rehab

I've lost 8lbs just because I'm not training like I'm use to
 
I was already thinking that exact thing...OMG only leg day. Blah. Lol. But I'll just have to work around it I should also clarify its just my middle finger.
 
Fo'real? Dam man, that sucks.
 
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Yup for real. It's hard to tell the severity from the pic but it's def broken. No hospital. It will be a mandatory medical drop from school till it's healed. I'm just toughing it out.
 
Dude... Did you punch a wall?

You got bands? I'd wrap a band around my wrist and do raises and rear delt flys while it heals. I was in a cast for over 3 mo and lost a lot of strength on one side.
 
Yup three bands. Imma take 24hrs off. Let it settle the swelling some. Maybe go see what I can do. Maybe wait another 24. Prolly just put a halt on my 5x5 and heavy lifts I had planned for a while. But I'll still train in some way or another
 
Ricochet247 said:
Yup. Medical drop. Just an insurance thing at school. Gotta be 100% healthy. I can work around a broken finger.
Click to expand...

Good on you for pushing through. You definitely want to keep going with the schooling if at all possible.

You could check out the Flexsolate straps to aid in pulling movements. They are straps that go around the bar you are pulling and wraps around your wrist so that the pull is not on the fingers and hands but on the wrists. May help you be able to keep pulling while you heal.
 
I have wrist wraps. They should help a lot. I did a few trial set/reps with my trx. Didn't really bother me. So imma go for it in the morning
 
You didn't answer the question about what you hit.
 
Well got a somewhat decent arm session in. Hand didn't really hurt to bad but it continuously swelled up the longer I was lifting. So I went until it got to a point to uncomfortable to keep lifting. Routine up later. Gonna try and go back this afternoon to do some back work. Time will tell
 
I've got no excuse. You're working out your arms with a broken knuckle and I'm too tired because I lost an hour sleep.
 
Well I graduate in about 10 weeks. Or I could continue my schooling. But job offers started rolling in today. Offers started at 21$ an hour. Not sure if I'm ready to leave school but the money I'm seeing offered is making for some tough decisions
 
Negotiate for $50/hr
 
Get some tape and wrap a splint on the finger. Congrats on the offer but be sure and look at the bigger picture.
 
Today's session was back
Warm up
Stretches/lax/scap rotation
Bhb sm shrug/banded gmornings
3x10/10@225/??

Xwide lat pulls
1x5@140
""160
""180
3x5@190

Meadows row
2x5@bar+50
""+70
1x5@bar+100

Sa Sb Pd
3x10@115

Bb shrug
2x5@225
""275
1x5@325

Seated vbar row
1x5@140
""160
3x5@180

Oh KB swing/decl db po
3x10/10@20/40

Rev incl fly
1x5@30
2x5@40
""50

Uhg seated row
1x5@80
""120
3x5@140

Sl deads/oh ezbar carry
3x10/45ft@95/65
 
What is it?
 
Man. Killer session again this morning. Running a lil behind. Prolly won't get my routine posted till this evening.
 
It was pretty slammin. I been busting hump in the gym for sure. The tut stuff I was doing really paid off more than I had expected. My strength didn't get any better really but my joint/ligament health and condition has tremendously approved. That 1x5 set @ 205 on incl bp is no lbs pr but it's definitely a pain free pr. At this point that's equally if not more important than a huge number
 
Today's session
Warm up
7 mins cardio w/30lb ruck
Stretches/lax/scap rotations
Floor up leg press
1x20@sled+90
1x10""180
1x5@""270
3x3@sled+360

Incl bb press. Fat grip
2x5@135
""185
1x5@205

Hex press
2x5@100
3x5@120

Lm press
3x5@bar+50
1x5@""75
""100

5 mins incl cardio

Dc bb press. Fat grip
2x5@135
3x5@185

Incl fly
2x5@35
3x4@40

Flat bb press. Fat grip
2x5@135
3x5@155

Decl fly
5x5@40

3 mins bike cardio

Pec deck fly/band pull apart
3xfailure@40/??

7 mins cardio w/30 lb ruck
 
Very nice
 
Bout to down a full scoop of g8. Then do my best to "sleep in". Tomorrows compound/complex movement day. Prolly be more endurance based training type stuff
 
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