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The High-Jinx Log: Celebrations of My Reincarnations

Saturday, May 10

Incline Press
45 x 10
95 x 10
135 x 8
165 x 8
185 x 6
165 x 6
Notes: been feeling weak, on top of injuries.

Free-motion Chest Flyes
3 x 10-15

Arnold Presses
17.5s x 10/10/5
25s x 8/8/5
30s x 8/8/5
Notes: stayed light, felt good.

Kneeling Cable Crunches
3 x 20-25

Plate-Loaded Rear Delt Flyes
3 x 8-12

Sauna
10 min.

Wednesday, May 14

Biceps
Dips
Interior/exterior medley
Kneeling Cable Crunches.


Sunday, May 18

Narrow ATG Squats
Warmups
3 x 185 x 6

Donkey Raises
3 x 15 - 25

Hyperextensions
3 x 25-40

Kneeling Cable Crunches
3 x 20-30

Wrist Curls
6 sets

Sauna/steam
10 min.

Wednesday, May 21

Lat Pulldowns & Seated Rows, each
100 x 12
120 x 10
150 x 8
170 x 8

Hyperextensions
3 x BW x 30

Kneeling Cable Crunches
60 x 30
70 x 20
70 x 25

Arnold Presses
3 x 25 lbs x 10/10/5

Internal/external Rotation
6 sets

Cable Upright Rows
3 x 50 x 15

Steam/Sauna
8 min.


Sunday, May 25

Preacher Curls
45 x 15
65 x 12
75 x 10
65 x 10, 45 x 10

Reverse BB Curls
45 x 12
55 x 10
65 x 10

Hammers
15s x 15
30s x 10
25s x 10, 15 x 10, 12.5 x 10, 10 x 10, 8 x 10, 5 x 15

RC Medley
6 sets

Reverse-grip Bench
95 x 10
135 x 8
2 x 185 x 6
Notes: Haven't done these in a few months. Just a warm up. One that didn't feel very good.

ITYWs
4 rounds with a mere 2.5 lbs per side.

Steam/Sauna
10 min.

Foam Roller
5 min.
Notes: left RC is raging.

Thursday, May 29

Incline Press
45 x 12
95 x 10
135 x 10
165 x 8
185 x 6 (paused)
205 x 4
185 x 6
Notes: shoulder hurts less since shot, but it's still weak. Haven't gone past 185 lbs in a while, so not too bad given injury and massive weight loss.

Dips
BW x 20 (narrow)
BW x 18 (wide)
BW x 13 (narrow)
BW x 12 (wide)

Tricep Extensions
3 x 10-15

Single-armed Tricep Pushdowns (D handle)
3 x 10-12

Forearm/Wrist Medley
7 sets


Friday, May 30

Hammer Strength Front Pulldowns
3 x 10-12

Hammer Strength High Rows
3 x 8-10

Hyperextensions
4 x 25 - 30

Preacher Curls
4 x 10-15

Hammer Curls
3 x 10-15

Reverse BB Curls
3 x 10-12

Kneeling Cable Crunches
3 x 18-25
 
I'm diggin all the squatting in here! How does incline feel? You should look into a Reactive Slingshot. It takes a huge amount of stress off of the shoulders for pressing movements. Could be a good way for you to continue to train around the injuries.
 
Sean1332 said:
I'm diggin all the squatting in here! How does incline feel? You should look into a Reactive Slingshot. It takes a huge amount of stress off of the shoulders for pressing movements. Could be a good way for you to continue to train around the injuries.
Click to expand...
Thanks bud. Haven't squatted in a few weeks, and plan to go today.Yeah, I agree, the slingshot is a great idea. Never trained with one before. Which brand/model do you have?The inclines feel crappy while warming up, and the bar gets pretty crooked once my elbows drop below my chest on lifts of 185+ lbs, but some fair strength is still there. That said, after training, I only feel pain in the muscles, which is good. I suspect it will all get more tolerable in the coming weeks, as I am returning to medical acupuncture and trigger point injections after a long hiatus.Thanks for the suggestion, dude. Have a great weekend.P.S. Can someone tell me how to correct formatting issues? More often than not the formatting of my posts get screwed up. Used to be on the iPad only, but now it's my laptop too. Everything just runs together. It's ignoring the hard paragraph returns. This post is a case in point. I even went back and reentered the hard returns, but it's just ignoring them again.
 
Hm search for a thread in the Forum News & Suggestions section. Admin responded to a thread about it.

I have the blue Reactive Slingshot. It's very mild in terms of it's strength. I have a Titan Ram (similar type device) but I can't even touch the bar to my chest with anything under 225. With the reactive slingshot, I can still touch the bar to my chest with 135 even. It absorbs just enough to take the load off of the shoulders.

I may give incline a go this week. The only irritation I'm getting is from just poor posture and lack of thoracic mobility, so it's improving at least.
 
Sean1332 said:
Hm search for a thread in the Forum News & Suggestions section. Admin responded to a thread about it.I have the blue Reactive Slingshot. It's very mild in terms of it's strength. I have a Titan Ram (similar type device) but I can't even touch the bar to my chest with anything under 225. With the reactive slingshot, I can still touch the bar to my chest with 135 even. It absorbs just enough to take the load off of the shoulders.I may give incline a go this week. The only irritation I'm getting is from just poor posture and lack of thoracic mobility, so it's improving at least.
Click to expand...
Good deal, thanks.One thing I find that helps is exaggerated scap retraction, which requires me to widen my grip a tad, to hold it throughout movement. It's definitely reduced the weight I can lift, but at least I can bench with full ROM without injuring myself further. More of a BB style as ironic as that sounds in terms of protecting shoulders against injury.
 
gokix811 said:
This isn't even my final evolution!
Click to expand...

Prove it by marking this moment with a current pic! You know how visual I am.

And thanks for making an appearance. I've been looking for ya. :)
 
Second recommendation for the reactive slingshot checking in. I even prefer it for healthy benchers, as it gives the protection and a small overload that has better transfer of training than that of the stronger bench straps.
 
Awesome updates! Your diet must be pretty freaking solid, too. I second slingshot may be nice for you. Reactive or original red(can touch with like 185 in mine...it is broken in as **** though). Full Boar and Mad Dogg both take more to touch and really, may not be ideal for a raw guy.

<-----obviously no expert though! Haha

Edit: herder was typing same time as me and won haha. 3rd!
 
gokix811 said:
Speaking of which, I was going to ask you to look at my form.
Click to expand...

Just watched it today actually. Looks like your shins angle forwards a bit (from the angle I saw I think?). I would try to push out on your feet and open your knees more. That should keep them more vertical and torso up a bit easier. That's nitpicking though. You have a great/strong lockout and things moved smooth. That was a good lookin rack pull you had as well!
 
Sean1332 said:
Just watched it today actually. Looks like your shins angle forwards a bit (from the angle I saw I think?). I would try to push out on your feet and open your knees more. That should keep them more vertical and torso up a bit easier. That's nitpicking though. You have a great/strong lockout and things moved smooth. That was a good lookin rack pull you had as well!
Click to expand...

Knees are perpetually sore after sumo, not sure why. I'll get another one soon, without being pre-exhausted. Lol, I will give credit to Rippetoe for that one. Fairly new to those.
 
Leaving on vacation in a few minutes. Weight is down to 151. I need to start eating. Been so stressed from a number of things, most notably a pet afflicted with illness, that I have been unconsciously skipping meals.

yesterday's sesh:

ATG Narrow Squats
45 x 12
95 x 10
135 x 8
155 x 8
2 x 185 x 6

Seated Calf Raises
3 x 12-25

Incline Bench
65 x 12
95 x 10
135 x 10
165 x 8
185 x 6

Pec Dec
3 x 10-15

Free Motion Chest
3 x 10-12

Hammer Strength Front Shoulder Press
4 x 10-15

Lateral Raises
3 x 10-12
 
Great numbers man. Best of luck with the pet's treatment, hope everything goes well.

I've been skipping meals lately too, but due to being super busy at work. Trying to make up for it on workout days, but then again I'm also trying to lose weight - just not muscle.
 
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