Bananers

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Old Mother
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Re: Bananers

Post by Old Mother » Sun Jan 30, 2011 6:52 am

1/21/11
Bench-95x15/135xa bunch/ 185x1/225x4 singles
PP-135x5/165x1/185x1/205/225x4 singles - 225 is my PR
GHR-DNF
BR-DNF
-ran out of time, wasn't able to finish the workout

1/22/11
Sn-95/135/145/155/165/175x4 singles
CL&J-175/185/205/210x4 singles
CL&P-155/165/175x4 singles
GHR-25x10x10x10
BR-65x10x10x10

1/23
DL-135x10/225x8/315x5/375x7 singles
clean pull from knees-385x9 singles
shrugs-425x8 singles
curls-115x6 singles
pulldowns-160x5x5x5
tri ext-75x10x10x10
face pull-90x10x10x10
treadmill-4.7mph x15' and 3.7x5min

1/25/11
Sn-95/135/155/175x5 singles
CL&J-175/185/210x5 singles
CL&PR-175x5 singles
GHR-35x7x7x5
BR-70x10x8x7

1/27/11
Squat-135x5/225/275/295/315x4 singles
leg ext-120x15x15x15
ab wheelx5x5x5
tri ext-85x8x7x8
face pull- 97.5x8x8x8

1/29/11
Sn-95x2/115x2/135x2/155x2/175x6 singles
Cl&J-175/185/195/210x 6 singles
-had to call it quits early. I was running late for my job

Old Mother
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Re: Bananers

Post by Old Mother » Sun Jan 30, 2011 6:52 am

1/21/11
Bench-95x15/135xa bunch/ 185x1/225x4 singles
PP-135x5/165x1/185x1/205/225x4 singles - 225 is my PR
GHR-DNF
BR-DNF
-ran out of time, wasn't able to finish the workout

1/22/11
Sn-95/135/145/155/165/175x4 singles
CL&J-175/185/205/210x4 singles
CL&P-155/165/175x4 singles
GHR-25x10x10x10
BR-65x10x10x10

1/23
DL-135x10/225x8/315x5/375x7 singles
clean pull from knees-385x9 singles
shrugs-425x8 singles
curls-115x6 singles
pulldowns-160x5x5x5
tri ext-75x10x10x10
face pull-90x10x10x10
treadmill-4.7mph x15' and 3.7x5min

1/25/11
Sn-95/135/155/175x5 singles
CL&J-175/185/210x5 singles
CL&PR-175x5 singles
GHR-35x7x7x5
BR-70x10x8x7

1/27/11
Squat-135x5/225/275/295/315x4 singles
leg ext-120x15x15x15
ab wheelx5x5x5
tri ext-85x8x7x8
face pull- 97.5x8x8x8

1/29/11
Sn-95x2/115x2/135x2/155x2/175x6 singles
Cl&J-175/185/195/210x 6 singles
-had to call it quits early. I was running late for my job

Old Mother
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Re: Bananers

Post by Old Mother » Sun Feb 13, 2011 10:24 pm

alrighty then...

1/31/11
Bench-95x15/135x10/185x5/225x5 singles
PP-135x5/165x3/185x1/225x5 singles
treadmill-3.9mph 45'

2/3/11
Snatch-95x2/115x2/135x2/155x2/175x7 singles
CL&J-175/185/195/205(forgot to put on the 2.5's)x7 singles
Press from rack-175x7 singles
GM's-95x10/115x10/135x10x10x10

2/4/11
DL-135x10/225x5/315x3/375x8 singles
clean pull-385x11 singles - about 20sec rest in between reps
shrug-425x15 singles
curl-115x7 singles 95x11
pulldown-200x7x7x7
tri ext-85x10x10x10
face pull-97.5x10x8x10
treadmill-3.9x45'

2/5/11
Sn-95/115/135/155x2/ 175x8singles
CL&J-175/185/195/210x8 singles
Press from the rack-175x8 singles
GM's-105x10/115x10/155x10x10x10
treadmill-3.9mphx45'

2/6/11
treadmill-3.9mphx1 hr

2/8/11
treadmill-3.5mphx1 hr

2/10/11
FS-135x5/185x5/225x3
Sq-275/315x5 singles
leg ext-132x8x8x8
tri ext-90x6x6x6
face pull-97.5x10x10x10
treadmill-5mphx10'x10'x6' - god I'm out of shape

2/11/11
Snatch-warm up, then 175x9 singles
CL&J-175/185/195/205x9 singles (forgot the goddamn 2.5's again)
Cl&PR-175x9 singles
GM's-175x10x10x10

2/12/11
Clean pulls-135x10/225x8/315x3/385x15 singles
shrugs-445x5x5x5
curl-115x8 singles
shrugdowns-110/130/150/170x10
facepulls-30x20/37.5x20

2/13/11
Snatch-warm up, then 175x10 singles- She didn't love me today. Kept dropping them in front or pressing them out. It wasn't until I was 8 singles deep that I figured out that I was moving too fast on the first pull. Once I slowed down things got better.
Squat-135x5/225x5/315x7 singles
GM's-185x10x10x10
kelso shrugs-150x10/157.5x10/165x10
tri ext-90x8x8x8
Peterson step-upx20x20x20 both legs


Old Mother
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Re: Bananers

Post by Old Mother » Sat Feb 26, 2011 2:41 am

2/15/11
clean and press-175x10singles
bench-95x15/135x10/185x5/225x1
shrug-135x10/225x10/315x8/405x6/465x5x3x3x3x3
kelso shrug-170x10x10x10
shrugdown-180x10x10x10
tri ext-90x9x9x9
facepull-37.5x20x20x20
db laterals-15x10/17.5x10/20x10
straight arm pulldown-50x10/60x10/65x8

2/16/11
clean and jerk-135/155/175/210x9 singles
PP-135x5/185x3/225x2 singles and then missed 3 in a row so I quit
shrug-135x5/225x5/315x5/405x5/465x5x5x5x5x5
kelso shrug-170x5/190x5x5x5
cable row-50/70/90/110/130/150/170x5

2/17/11
DL-135x10/225x5/315x3/375x10 singles
PBN-95x5/105/115/125/135x5/145x5x3
shrug-135x10/225x5/275x5/315x5/365x3/405x5/465x4x5x5x5
wr curl-15x100
rev wr curl-10x100

2/18/11
squat-135/155/175/195/215/235/255/275x5/295x3/315x7 singles
bench-135/145/155/165/175/185x5/ 195x3/205x3/215x7 singles
curl-65/75/85/95x5/105x3/115x9 singles
cable row-170x5x5x5
kelsoshrug-190x8x8x8
face pull-37.5x20x20x20
treadmill-ran a mile

2/22/11
snatch-180x4 singles
press-180x4 singles
p snatch-135/145/155/165/170x3
Sn High pull-175/185/195/200x3
snatch grip shrug-185/205/225/245/265/285/305x3
tri ext-75/85/95/100x5
treadmill- ran a half mile

2/23/11
bench-barx20/135/145/155/165/175/185x5/195x3/205x2/215x2singles

2/24/11
front squat-135/155/175/195/215/225x5/245x3
bench-135/145/155/165/175/185x5/195x4/205x3/215x8singles
pulldown-200x10x10x8
shrugdown-270x21 reps total

2/25/11
clean and jerk-210x10singles
pp-205x5 singles
high pull-135/155/175/195/215/225/245/265/285/305x3
shrug-135/225/315/405/495x5
curl-115x10 singles



Old Mother
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Re: Bananers

Post by Old Mother » Sun Mar 13, 2011 5:40 am

More nonsense...

3/7/11
OL squat-135/185/225/255x16 in 5' (I'm trying out a density thing for all of my minor lifts)
Inc Bench-135/155/175x18x5'
cable row-170x25x5'
kelso shrug190x20x5'
face pull-37.5x75x5'
tri ext-100x23x5'
bike-some 2' sprints

3/9/11
DL-135/225/315/365/395x10 singles
PBN-95/115/145x18x5'
shrug-225/315/405/495x25x5'
bike- more sprints

3/12/11
squat-135/225/275/315x10 singles
Bench-135/165/195/215x10 singles
curls-120x7 singles
cable row-177.5x25x5'
kelso shrugs-190x25x5'
face pull-37.5x80x5'


Old Mother
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Re: Bananers

Post by Old Mother » Sun Mar 27, 2011 9:23 pm

3/14/11
Snatch-95/135/155/165/180x2 singles and then I missed 3 in a row. I was feeling like shit and just couldn't pull high enough. I finished off with a few from the hang.
Clean and Jerk-165/185/195/215x1 - my knee was feeling a little shitty so I stopped early.

I did some power snatching because I felt like a bitch for quitting early on the clean and jerks, but I was wiped out. Bad workouts happen to the best of us.

3/15/11
press-bar/95/115/135/155/165/175/180x7 singles
bench-135/155/175/205/220x10 singles
PBN-145x19 reps - 5' - I'm trying out a density type workout here
tri ext-100x15-5'
cardiox15' - barely worth mentioning

At this point my body felt like it needed a break. I got a real bad cold, which never happens to me. So I took some time off. I'm coughing up a lot, but overall I'm feeling better. My knee is feeling a little unstable, my medial epicondyle on my left elbow hurts during extension, and my levator scapulae are fried bilaterally. I think it's time to take a break.

I'm pretty good about recording all my calories and tracking my nutrition and looking back over my fitday logs I see that Im just not really getting any magnesium so I ordered a 1/4kilo from purebulk.com. I accidentally took 2g. Whoops. Didn't stray too far from the toilet all night. Now I know better. I also bought some creatine because it's dirt cheap an effective. I'm also going back to low carb. I think my body just likes it that way. I really tend to feel good on it and my weight is holding steady in the high 250's.
So I have some new supplements to play around with and decided to change my workouts up for a month to let my knee heal up. I added in some high rep work for the arms to make my elbow happy. If it's too aggravating I'll just drop the arm work for a while.

3/25/11
Press-bar/95/135/165x1x2x3x1x2x3x1x2x3 - I have no idea why I decided to go with ladders for this.
Bench-135/165/195/225x2 singles - felt like shit so I stopped
leg curls-48x20x20x20
leg ext-48x20x20x20
pushdowns-48x20x20x20
rev curls-45x20x20x15
hypersx10x10x10x10x10

3/27
Press-bar/95/135/165/180x10 singles
bench-135/185/205/225x10singles
leg curls-60x15x15x15
leg ext-60x15x15x15
pushdowns-60x20x20x20
rev curls45x20x20x15
hypersx15x10x10x10x10


Old Mother
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Re: Bananers

Post by Old Mother » Sat Apr 09, 2011 3:09 am

3/29/11
BO Row-135x5/185x3/225x10 triples
shrugs-225x10/315x10/405xa bunch/495x8 triples
pulldowns-90/110/130/150170x5
ez curls-75x5/85/95/105x5

I fuckied up my back after this one. When I was doing shrugs I was holding in a fart and didn't really brace myself the right way. I wound up with shooting pains down both legs for the next week. Next time I'll remember to just let it go.

4/3/11
Press-bar/95/135/155/185x4 singles felt real weak. Probably could have been because of my back
Overhead shrugs-135/155/175/195/205x5 - I've never done these before, just wanted to try them out
Bench-135x10/185x3/205x1/230x10 singles
pushdowns-72x20x20x20
rev curls-45x20x20x20
did some stuf for the rotator cuffs
jogged 2 mi on the treadmill

4/5/11
Press-bar/95/135/155/185x5 singles + 5 push presses
pulldowns-135x5/180x5/225x5x5x5

4/7/11
I decided to do a workout with my Iron Woody bands.
banded shrugs-a shit load
shrugdowns-a shitload
kelso shrugs- a bunch
tri ext-10x3 with the 2nd lightest band
GM-100 total reps with the lightest band

4/8/11
snatch-many warm-ups with an empty bar/95/105/115/125/135/145/155/165/175/185x1/195-missed a bunch of times/185x1 but it was ugly with a bad pressout
treadmill-1 hr @ 4 mph - my knee is still bothering me.


Old Mother
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Re: Bananers

Post by Old Mother » Sat Apr 16, 2011 11:08 pm

4/16/11
I'm taking a break from my mainly singles routine to focus on fat loss and maintaining the muscle that I have. I pretty much picked up barbell because I was a fat fuck and wanted to be a bodybuilder. I've never been lean in my life. The closest I've been to what I considered lean was about 215lbs at 6'1. Even then I was probably in the high teens as far as bodyfat goes. Still, I'm weighing in these days at around 260. I'm looking further down the line and seeing heart problems and joint problems in my future. Crash diets don't work in the long term for me. I can lose a good deal of weight, but it's the same old rebound story because I neglected to change my eating habits overall. I do like low carb diets though. They agree with me and I think they're sustainable in the long term. I think I'm going to go with a moderate deficit and cut back on some of the volume in my workouts. I'm also going to add in some more cardio. My knee is feeling better so I can bump up the treadmill walking to slow jog and build up time. I'm also looking to include some mobility work so I'll be able to actually move when I get older.

today:
CL&J-95x3/105x2/115x1/125x3/155x3/165x3/185x3/190x3
CG Bench-135x10/145x10155x10/165x10
DL-225x10/245x10
treadmill-25min @4.2mph


Old Mother
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Re: Bananers

Post by Old Mother » Fri Jul 22, 2011 8:51 pm

I'm going to revive this log to help me stay honest about my weight loss efforts. I came back from break at school weighing in at 280lbs. I think about 10 of that was water/glycogen and whatever else. Vacations always seem to leave worse for the wear.
so the plan to scale back my workouts and not put in too much volume at first to see how much I can take. I'll try to make adjustments as I learn how my body responds to the lowered calories.

7/22/11
CL&J-95xwarm-up/135x2/145/155/165/185/195/205/215/225
treadmill-1.1mi @4.3mph/ .4mi @3.7
-nothing too crazy here. I was feeling good after this workout. It was like I pushed myself just hard enough.






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Mickey O'neil
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Re: Bananers

Post by Mickey O'neil » Fri Jul 22, 2011 11:51 pm

Old Mother wrote:I'm going to revive this log to help me stay honest about my weight loss efforts. I came back from break at school weighing in at 280lbs. I think about 10 of that was water/glycogen and whatever else. Vacations always seem to leave worse for the wear.
so the plan to scale back my workouts and not put in too much volume at first to see how much I can take. I'll try to make adjustments as I learn how my body responds to the lowered calories.

7/22/11
CL&J-95xwarm-up/135x2/145/155/165/185/195/205/215/225
treadmill-1.1mi @4.3mph/ .4mi @3.7
-nothing too crazy here. I was feeling good after this workout. It was like I pushed myself just hard enough.






Old Mother
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Re: Bananers

Post by Old Mother » Sun Jul 24, 2011 11:41 pm

7/24/11
Press from the rack
barx15
95x5
115x5
135x5
155x5
175x3
185x1

treadmill-4.2 mph x 1 mi

yay for me.


Old Mother
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Re: Bananers

Post by Old Mother » Thu Jul 28, 2011 3:20 am

I decided to do an impromptu workout tonight. HPU's, regular PU's, fat man rows hanging off a sawhorse and rev hypers. My endurance is pretty terrible so I didn't make it very far. I didn't bother to record the number of reps. I just moved from one exercise to the next in circuit fashion. I just wanted to see what I could do.

The most important lesson learned here is how disgracefully weak I really am.


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Re: Bananers

Post by Old Mother » Sat Jul 30, 2011 10:24 pm

7/30/11

snatch pulls-115x8/135x8/155x8 (RPE7)- ripped a callous on the last set. It was just dangling there like some helpless little wretch, so I bit it off. Eleet never tasted so good.

I decided to hold off on the BO rows and clean pulls at this point.

Squat-135x8/165x8/195x8/225x8 (RPE7)- had to stop early here too. I've been having back pains all week, sharp pains over the right SI joint, pain at L5 on the left and burning in the L5 and S1 dermatomes. Better to play it safe here.

Bench-135x8/145x8/155x8/165x8/175x8 RPE7)

thanks to shaf for the RPE example in his training log.



Old Mother
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Re: Bananers

Post by Old Mother » Fri Aug 05, 2011 11:27 pm

8/5/11
Press
barx5
95x5
115x5
135x3
155x3
175x15 singles (8RPE)

shrugs-135x40
225x5
315x5
405x10 triples (8RPE)

I also decided to stop being such a fuck up and go back to AA after a 3 year relapse. Today's 30 days sober.


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Holland Oates
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Re: Bananers

Post by Holland Oates » Sat Aug 06, 2011 4:43 am

Old Mother wrote:8/5/11
Press
barx5
95x5
115x5
135x3
155x3
175x15 singles (8RPE)

shrugs-135x40
225x5
315x5
405x10 triples (8RPE)

I also decided to stop being such a fuck up and go back to AA after a 3 year relapse. Today's 30 days sober.

Good luck brother. Stay strong.
Southern Hospitality Is Aggressive Hospitality

Old Mother
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Re: Bananers

Post by Old Mother » Sat Aug 06, 2011 8:17 pm

Thanks EZ.

8/6/11
CG bench
barx15
65x5
95x5
115x5
135x5
155x5
175x5
185x5x5x5x5x4x3

H curls
30x5
35x5
40x5x5x5x5x5x5x5x5

wrist curls
45x40

supersetted pushup and fat man rows when I got home. I did a bunch of each.

http://www.youtube.com/watch?v=rjdfcrPD ... re=related

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Re: Bananers

Post by Old Mother » Mon Aug 08, 2011 2:31 am

8/7/11
Psn/Osq complex
95x1
105
115
135
145
155
165x11 singles

Press135x5
155x3x3x3x3x3x2x1x1x1x1

Old Mother
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Re: Bananers

Post by Old Mother » Sat Aug 20, 2011 4:47 pm

Woke up this morning and weighed in at 259.4. I'm down from 280 since the beginning of July. A bad back back has kept me away from the gym for a little while, but some friends were able to help me out with what was wrong.

8/19/11
squat-
135x6
185x5
225x3
275x3
315x1 ([email protected])

CG bench
95x10
135x5
155x5
175x3
195x3
205x1
215x1 (RPE @8)


Old Mother
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Re: Bananers

Post by Old Mother » Sun Aug 28, 2011 3:48 pm

8/20
Snatch from the high hang-95/105/115/125/135/145/155/165
from the knee-155/175 ([email protected])

Clean from the high hang-135/145/155/165/175/185/195([email protected])
1 handed farmers-80x1
waiters walk-25x1

8/24
pushupsx26
dipsx26
fat man rowx20
crunchesx46
rev hypersx48
squatx40
single leg calf raisex20
handstand pushupx3 negatives

8/26
PCl-135x5/155x5/165x5x5x5 ([email protected])
FSq-135x5/155x5/185x5 ([email protected])
Press-135x5/145x5x5x5([email protected])
1armFW-85x1
waiters-30x1

8/27/11
GM-135x5/165x5/195x5x5x5
CGBench-135x5/165x5/195x5x5x5
clean pulls from the knee-135x5/225x5/315x2/405x5x5x5([email protected])

I've been nursing a bad back for the past few weeks. I have no idea what's wrong. Lots of pain in both my SI joints, shooting pain down both legs. It's been pretty discouraging, but I'm getting treated at the clinic at school. They're finding loads of adhesions in my lumbars and TFL and hamstrings. I'm not really sure if I'm getting better. I'm being treated by students and they just don't have the experience necessary to take care of me the way my doc back home does.


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Re: Bananers

Post by Old Mother » Mon Sep 05, 2011 5:49 am

8/31
Psn
115x5
135x5
145x5x5x5

PP
135x5
155x5
175x5x5x5

sq
135x5
185x5
225x5
1arm FW-90x1 trip up the basketball court
waiters walk-35x1 trip

9/2
Pcl
135x3
165x3
185x3x3x3

Press
115x3
135x3
155x3x3x3

FrSq from deadstop
135x3
165x3
205x2

My back is killing me. It feels like electricity running from my lower back to around the front of my hips and down the front and sides of my thighs. I'm getting graston done and the guy working on me says he's finding all kinds of adhesions in my lumbars and in my hamstrings. At this point I thinks it's best to drop all squats and OL's. Anything real quick and explosive that involves a lot of hip extension needs to take a back seat for a little while. I'm actually starting to get a little scared that I may have done something that I can't come back from.

The good news is that I was browsing through some SOT manuals from seminars I had attended and did a little cross-referencing on the internet and came up with a blocking procedure that seems to provide some pretty substantial relief. The bad news is that it's short lived. I was standing in my kitchen last night and felt a pain run through me like someone stuck a knife in me. It sucks, but I think I'm on the right track.

9/4
lat pulldown-90x10/100x10/110x10
CG bench-95x10/135x10/155x10x10x10
shrugs-225x10/315x10/405x10x10x10
rev curls-65x10/75x10x10x10

I strained my lat during the 2nd set of shrugs. I still had wrist curls, 1 arm FW and 1 arm waiters walks to do, but I was in a lot pain so I decided to give it a rest.


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Holland Oates
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Re: Bananers

Post by Holland Oates » Mon Sep 05, 2011 6:51 am

Good luck amigo. Get healthy.
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Old Mother
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Re: Bananers

Post by Old Mother » Mon Oct 03, 2011 1:29 am

Thanks Ed.

9/6
Press-barx10/95x10/115x10x10x10
chest supported row-25x10/45x10/55x10x10x10
hammer curls-40x10x10x10
1 arm FW-95x1 trip
waiter walk-40x1
wrist curls-45x50 (took me two sets)

9/9
Push press-95x10/135x10x10x10
kelso shrugs-45x10/65x10x10x10
dip machine-72x10/98x10x10x10
pullaparts-#1 bandx30x30x30
1 arm FW-95x1
waiters walk-45x1
eliptical-30'

9/10
eliptical-40'

9/11
lat pulldown-100x6/120x6/140x6x6x6
CG bench-135x6/155x6/175x6x6x6
shrug-135x6/225x6/315x6/405x6/455x6x6x6
rev curl-65x6/85x6x6x6
wr curl-45x50 (in 2 sets)
1 arm FW-95x1
waiters walk-50x1
eliptical-20'

9/20
pushups, dips, fatman rows, crunches, rev crunches, goblet squats, 1 leg calf raises, external rotations-rotator cuff, finger extensions with a rubber band

9/21
Press-barx10/95x6/135x6/145x6x6x5
chest supported row-55x6/65x6/80x6x6x6
hammer curls-35x6/45x6/50x6x6x6
wrist curls-45x50

9/24
Push press-95x5/115x5/135x5/155x5/175x5x5x5
kelso shrug-45x5/70x5/90x5x5x5
dip machine-96x5/108x5/120x5/132x5/144x5x5x5x5x5
rev curls-65x5/75x5/85x5x5x5x5x5
pullaparts-#1x30x30x30

9/25
lat pulldowns-110x5/130x5/150x5x5x5x5x5x5x5
cg bench-95x5/135x5/155x5/175x5x5x5x5x5
shrug-135x5/225x5/315x5/405x5/455x4/405x5x5x5x5
rev curls-85x5x5x5x5x5x5
wrist curls-45x50
eliptical-30'

9/30
press-barx10/95x5/115x5/145x5x5x5x5x5
chest supported row-45x5/55x5/70x5/80x5x5x5x5x5
hammer curls-35x5/50x5x5x5x3
wrist curls-55x50 (5 sets)

10/1
push press-bar/95/115/135/155/175x5x5x5x5x3
kelso shrug-45x5/70x5/90x5x5x5x5x5x5x5
dip machine-96/108/120/132/144x5x5x5x5x5x5x5
rev curls-85x5x5x5x5x5x5x5
pullaparts-#1x30x30x30

10/2
shrugs-135/225/315/405x5x5x5x5x5x5x5
lat pulldowns-110x5/130x5/160x5x5x5
cg bench-95/135/155/175x5x5x5x5x5x5x5
wrist curls-55x50 (4 sets)
db shrugs-95x15/105x13
eliptical-30'


Old Mother
Staff Sergeant
Posts: 323
Joined: Fri Aug 07, 2009 9:53 pm

Re: Bananers

Post by Old Mother » Sat Oct 15, 2011 10:56 pm

10/6
press-barx10/95x5/115x5/145x5x5x5x5x5x5x5
chest supported row-45x5/70x5/80x5x5x5x5x5x5x5
hammer curls-50x5x5x5x5x5
wrist curls-55x50 done in 2 sets

10/8
push press-bar/95x5/115x5/135x5/155x2/175x5x5x5x5x5
kelso shrugs-45x5/65x5/100x5x5x5
dip machine-120x5/132x5/144x5/156x5x5x5x5x5
rev curl-95x5x5x3x3x3x3x3
pullaparts-#1 bandx30x30x30
DL-95x5x5x5

10/9
shrugs-135x10/225x5/315x5/425x5x4x3x2x1x1x1
lat pulldowns-110x5/130x5/160x5x5x5x3x3x2x2
CG bench-115x5/135x5/185x5x4x3x2x1x1x1
wrist curl-55x50 done in 2 sets

10/12
press-barx10/95x5/135x5/155x5x5x4
chest supported row-45x5/70x5/90x5x5x5
hammer curls-50x5x5x5x5x5x5
wrist curls-55x50 done in 2 sets
treadmill-30'
C2-20'

10/14
push press-bar/95x5/115x5/135x5/155x2/175x5x5x5x5x5x5
kelso shrugs-45x5/65x5/100x5x5x5x5
dip machine-120x5/132x5/144x5/156x5x5x5x5x5x5
rev curl-95x5x5x5
pullaparts-#1 bandx30x30x30
squats-95x5x5x5

10/15
shrugs-135x10/225x5/315x5/425x5x5x5x5
lat pulldowns-110x5/130x5/160x5x5x5x5
CG bench-115x5/135x5/185x5x5x5
wrist curl-55x50 1 set
treadmill-45'

I've been wearing a trochanter belt for about the last month and it's been helping my back pain immensely. I'm actually at the point where I can DL and squat again. I'm working back into things slowly, but holy fuck are my quads sore!


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