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RECOMPetition: Gutter and Houston Fight Through the Pain

Wed Sept 10

Walk 1.5 miles to gym

Foam roll and psoas stretch 10min

Squats - deep

Bar x 6
90 x 5
135 x 5
155 x 5
175 x 5
205 x 5
225 x 5

Machine pec flies

70 x 12
110 x 10
110 x 10
110 x 10
160 x 10

Machine rear delt flies

40 x 10
60 x 10
70 x 10
80 x 10


Facepulls with Y cable

40 x 12
50 x 12
60 x 12
70 x 12
80 x 12

Shoulders D1/D2
2 sets of 10 high each side
2 sets of 10 low each side

Lat pulldowns

80 x 10
90 x 10
100 x 10

Standing barbell curls

35 x 21
50 x 10
50 x 10
50 x 10

Decline sit-ups

BW x 15
BW x 10
BW x 10

walk 1.5 miles home from gym

notes: Aiming for 300# squat by the new year. Squatting without belt atm, trying to strengthen core. Going to keep reps fairly low
 
I'll post up workouts from Wed, Thur, and my workout tomorrow when I update tomorrow evening. Thanks for the links bud & good luck on hitting that 300# squat!!
 
Friday Sept 12

hit the gym by the office today, no warmup walk

Squats

Warmed up with some static holds at bottom of squat, did some flossing with voodoo bands, knees feel really good n open . Been having IT band issues, flossing felt good. Going to work on abduction on the side to strengthen the medial glutes and fix the problem.

Bar x 6
90 x 5
135 x 5
155 x 5
185 x 5
225 x 5
225 x 5

Machine pec flies

75 x 12
120 x 10
120 x 10
120 x 10
165 x 10

Machine rear delt flies

45 x 12
75 x 10
90 x 10
90 x 8

Facepulls with Y cable

45 x 12
60 x 12
70 x 12
70 x 12
80 x 12

Lat pulldowns

80 x 10
90 x 10
100 x 10

Standing barbell curls

45 x 12
45 x 12
45 x 12
45 x 8
 
Wednesday 9/10/14

Arms:

Dumbell curls:
25x20
20x15
20x12
20x10
20x10

Cable Overhead Tricep Ext.:
35x20
42.5x20
42.5x20
50x12
50x10

Cable Single Arm Reverse Curls:
10x20
10x15
10x15
10x15
10x15

Barbell rolling behind the back for forearms:
20x40
20x40
20x30

Seated Cable Alternate Curls:
20x15
20x15
25x10

Straight Bar Cable Pushdown:
27.5x25
32.5x20
32.5x15

EZ-bar curl:
70x4
 
Thursday, 9/11/14

Legs:

Leg extensions:
50x20
65x20
80x15
95x15
110x15
125x12
125x10

Lying Leg Curls:
45x10
60x10
75x10
75x10

Glute Machine:

30x12
40x10
 
Sunday, 9/14/14

Back/Legs:

Face Pulls:
27.5x20
32.5x15
37.5x15
42.5x15

Leg Extensions:
65x20
80x15
95x15
110x15

Seated Cable Rows:
60x20
60x20
75x20
90x20

Calf Press:
210x30
300x30
345x15
400x12

Lat Pulldown w/ rope:
75x20
90x12
 
Tuesday, 9/16/14

Legs:

Leg Press (superset with dumbell curls that follow):
60x20
90x20
120x20
150x20
180x20

Dumbell Curls:
20x15
20x15
20x15
20x15
20x15

Leg Extensions:
65x20
80x20
95x20
125x14
140x10

Hip adduction:
40x25
55x25
70x25

Hip abduction:
40x25
55x25
70x25

Cable Curls:
15x20
15x20
 
Saturday Sept 20

Foam roll and psoas stretch 10min

Squats

Bar x 6
90 x 5
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Machine pec flies

75 x 12
120 x 10
120 x 10
120 x 10
165 x 10

Bunch of TRX stuff

Had a friend show me a bunch of TRX stuff... super tough

Machine rear delt flies

50 x 12
75 x 8
75 x 8
90 x 8


Facepulls with Y cable

45 x 20
70 x 15
70 x 15
80 x 12
80 x 12

YTW circuits

x 3

Note: shoulder got jacked up doing the TRX work. Could really feel it later in the day and it's really tender to the touch at the back of my AC joint. Think I'll stay away from that stuff for now
 
PS: About the TRX stuff... my friend mostly trains with TRX cables/rings using bodyweight and thought he'd show me some stuff that would help a ton with stability. I might've gone a bit too far with it though. I think TRX will be great to start incorporating just to improve shoulder stability. Any sort of gymnastics work requires an immense amount of stability in the shoulders, I just need to ease into it.
 
I went to the gym last night, but already had a headache before I left work. Once I got done stretching and started lifting it really got out of control and I ended up calling it a night after only 8 sets or so of legs. Hopefully I have better luck tonight. I'm going CKD starting today so I should start seeing some results quickly if I get my butt in gear.
 
Sunday, 9/28/14

Warmup/stretching

Supersets:

Standing Cable Fly’s / Leg Extensions:
5 sets w/ little to no rest between sets

Leg Press / Pushups:
5 sets w/ little to no rest between sets
 
Finally feeling better. Hitting gym tonight. Just something to note, I'm having a much better time squatting now with a wide stance (~150% of shoulder width). More glute activation, more stable squat, more overall muscle activation so it makes sense. Purposely trying to squat wider than I usually squat and it's working out. No back pain at all and feeling super stable. Great article here on why to always go wide:

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Well I've been out of the gym for almost a month and just started going back again. To recap, I tweaked my shoulder again, and then got sick.

Feels like I lost a bit of size on the extremities while sick and not eating right, and lost a bit of squat strength. Took me 2 weeks to get over that sickness and now I still have a lingering dry cough. I didn't log my #'s during my last session, but basically it looked like this:

Squats (warmup and then 3 sets of 5)
Shoulder PNF work D1/D2
Fly machine x 3 sets
Cable flies 3 sets
Weighted Back raises 4 sets (hypers)
Reverse flies x 4 sets (machine)
Reverse fly x 3 sets (dumbbells)

Good article I just found:
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