CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 10, 2010 21:53:26 GMT -5
Hello everyone. I thought I would post some of my workouts hoping to get some advice from other lifters about what works for them. As well to keep myself organized as I have never kept a training log.
I (we at the DBC) typically break our week into 3 days of weight training consisting of Chest, Back & Legs. 2 days of cardio a week (just me as Ed is allergic and I am the fatest). We also do secondary muscles such as Biceps, Triceps & Shoulders mixed throughout the week.
2010.08.09 - Chest & Triceps Raw Bench 45lb 1x8, 135lb 1x8, 185lb 1x8, 225lb 1x8, 275lb 3x8 Band Cable Crossovers 3x8 Overhead Rows 3x8 Overhead extensions 45lb 3x8 Kickbacks 35lb 3x8
I have been doing Chest (Bench) in a 3 week cycle consisting of raw bench, 2 or 3 board bench and shirted bench. This way shocking my muscles throughout and giving my shoulder a rest (been dealing with tendonitis in my bicep tendon that connects with the shoulder for about a year now, and still can't kick it completely)
Anywho I will post again on Wednesday. So like I said any info is greatly appreciated.
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Post by Ed on Aug 11, 2010 11:41:01 GMT -5
Shaun I have your DL suit from Brock, see you on Saturday.
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Post by McLifter on Aug 11, 2010 21:02:05 GMT -5
It is good to see you posting Big Guy!
Stretch out that Bicep tendon regularly and look into some ART if they have anyone doing that technique in your part of the woods. If not, get the wife or a Masseur to dig in there and break up the scar tissue so it can have more mobility and heal up.
Let me know how the suit works out.
Brock
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 11, 2010 21:44:48 GMT -5
2010.08.11 - Back & Shoulders Rack Pulls 45lb 1x5, 135lb 1x5, 185lb 1x5, 225lb 1x5, 275lb 1x5, 315lb 1x5, 365lb 1x5, 405lb 1x5, 455lb 1x5 Bent Over Row 45lb 1x8, 135lb 1x8, 225lb 1x8, 315lb 1x8, 405lb 3x8 Off the Floor Chin-ups 3x8 Shoulder Circuit consisting of Dumbbell Flys 30lb 3x8, Dumbbell Fronts 15lb 3x8 and Pull-ups 95lb 3x8
Felt it was a good day as back day is my most unenjoyable (is that even a word?) day. Honestly I hate back day, hate it, hate it, hate it. Did I mention I hate it? I don't know what it is but back muscles have always been my weakest body part which I struggle with. Last two weeks have been great though (by my standards)
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 14, 2010 23:22:16 GMT -5
2010.08.14 - Legs & Biceps Hack Squats 45lb 1x8, 135lb 1x8, 225lb 1x8, 335lb 3x8 Leg Circuit consisting of Box Squats 225lb 3x8, Leg Extensions 60lb 3x8, Leg Curls 60lb 3x8 Barbell Curls 65lb 3x8 Barbell Partial Curls 65lb 3x8 Concentration Curls 15lb 3x8
Got the blood flowing today as it was nothing to extremely. Looking forward to heavy squats next week.
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 15, 2010 16:44:48 GMT -5
2010.08.15 - Chest & Triceps Bench Press 45lb 1x5, 135lb 1x5, 175lb 1x5, 225lb 1x5, 275lb 1x3 Shirted Bench Press 315lb 1x2, 365 lb 1x2, 405lb 1x2, 455lb 1x2, 495lb 1x1, 545 lb (no lift - bottomed out) Dumbbell Flys 30lb 3x8 One Arm Band Crossovers 3x8 Tricep Circuit consistig of Skull Crushers & Close Grip Press 65lb 2x8, 115lb 1x8, 135 1x8 Kickbacks 15lb 3x8
Started off as a good day, should of had the 545lb Bench Press. I'll get it when I do shirted bench again in three weeks. I guess working out two days in a row took more out of me then I realized.
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Post by thebruce on Aug 16, 2010 13:35:01 GMT -5
Man I like your plan of raw bds shirt BP WO. Never used a shirt but gonna try. You are pushin some real immpressive weights those 405 bent over rows really caught my attention.
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Post by McLifter on Aug 20, 2010 9:05:13 GMT -5
Shaun - O, have there been no workouts this week? Come on, inquiring ironheadz want to know.
McLifter
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 22, 2010 12:33:30 GMT -5
I've worked out, just haven't had time to enter workouts until today. Been preoccupied with Fantasy Football, as league draft was yesterday evening. ;D Also got gout in my left foot, slowed me down for a bit. Still not sure why as no visible symptoms that are normally seen, just painful. Anywho, here are my lack luster workouts. 2010.08.20 - Back & Shoulders Deadlift - 135lb 1x5, 185lb 1x5, 225lb 1x5, 275lb 1x5, 315lb 1x2, 365lb 1x2, 405lb 1x1 (I attempted a deadlift suit for the very first time at 315lb, couldn't bend down when I finally got the straps on w/ alot assistance from Ed, completed w/ suit on but straps off) Bent Over Flys - 30lb 3x8 Dumbbell Shoulder Presses - 30lb 3x12 Shoulder Shrugs - 315lb 3x8 2010.08.21 - Chest & Triceps Bench Press w/ 2 Boards - 45lb 1x5, 135lb 1x5, 185lb 1x5, 225lb 1x5, 275lb 1x5, 315lb 1x5, 365lb 1x5, 405lb (no lift), 275lb 3x5 Overhead Extensions - 45lb 3x8 Raised Legs Pushups - 3x8 Skull Crushers - 65lb 3x8 Reversed & Close Grip Bench Press - 135lb 3x8 Looking forward to a new week!
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 23, 2010 20:55:01 GMT -5
2010.08.23 - Legs & Shoulders Squats - 45lb 1x5, 95lb 1x5, 135lb 1x5, 185lb 1x5, 225lb 1x5, 275lb 1x5, 315lb 3x5 Leg Extensions - 50lb 3x8 Leg Curls - 50lb 3x8 Barbell Shoulder Press - 45lb 1x8, 95lb 1x8, 135lb 3x8 Dumbbell Pullups - 20lb 3x8 Dumbbell Flys - 20lb 3x8
Foot was bothering me today. Felt is way a decent workout, nothing extreme though. Focused on form primarily.
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 25, 2010 23:04:57 GMT -5
2010.08.25 - Chest Bench Press - 45lb 1x8, 95lb 1x8, 135lb 1x8, 185lb 1x8, 225lb 1x8, 275 1x8, 225lb 1x10, 185lb 1x12, 135lb 1x14, 95lb 1x16, 45 1x18, 45lb 1x20 (all reps were slow and controlled) Band Crossover - 3x8 Pushups (elevated between 2 benches to break parallel) - 3x8
Stiff and sore today. Really focused on stretching and form. All in all productive day.
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 28, 2010 15:05:03 GMT -5
2010.08.28 - Back & Biceps Rack Pulls - 45lb 1x5, 95lb 1x5, 135lb 1x5, 185lb 1x5, 225lb 1x5, 275lb 1x5, 315lb 1x5, 365lb 1x5, 405lb 1x5, 455lb 1x5, 495lb 1x5, 545lb 1x2 (wasn't as clean as the other sets but finished off strong) Bent Over Rows - 45lb 1x8, 135lb 1x8, 225lb 1x8, 335lb 3x8 Shrugs - 385lb 3x12 Hammer Curls - 35lb 3x12 Concentration Curls - 15lb 3x12
I know that for most 545lb isn't much for Rack Pulls but it was an extremely productive day for me, as I have said before with back exercises I've always struggled. Really encouraging with the gains lately.
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Post by McLifter on Aug 28, 2010 17:31:30 GMT -5
Nice effort Shaun!! Was it the Steak and Oatmeal that fueled your success today?
Brock
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Aug 30, 2010 22:08:25 GMT -5
Honestly I believe that steak for every meal is perfect, minus the oatmeal. Hun? No wonder I have gout!
2010.08.30 - Legs & Shoulders Lunges w/ 30lb Dumbbells - 5x8 Leg Extensions - 40lb 5x8 Leg Curls - 40lb 5x8 Shoulder circuit consisting of Dumbbell Flys - 30lb 3x8, Dumbbell Front Raises - 15lb 3x8 and Dumbbell Side Raises - 15lb 3x8
Dealing with a touch of the flu. Really sweated it out today.
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CARUKY
New Member
"diet today kicked ass.. had steak and oatmeal for breakfast"
Posts: 25
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Post by CARUKY on Sept 1, 2010 21:58:15 GMT -5
2010.09.01 - Chest & Triceps Bench Press - 45lb 1x5, 135lb 1x5, 185 lb 1x5, 225lb 1x5, 275lb 1x5 Shirted Bench Press - 315lb 1x2, 365lb 1x2, 405lb 1x2 Shirted Bench Press w/ Blue Bands - 495 1x2, 585lb 1x1, 635lb 1x1 Dumbbell Flys - 30lb 3x8 Incline Dumbbell Press - 30lb 3x8 Close Grip Bench Press - 135lb 3x8 Kickbacks - 30lb 3x8 Overhead Extensions - 45lb 3x8
Still battling the flu today, glad I pushed myself to go though. Felt really weak on the bench, nice to feel 635lb in the hands though (tried it off the rack without bands just too hold it)
First day back on the creatine (time too load up before next competition)
Also good news and bad news possible. Don't got gout (seen my regular doc) although possibly might be stress fracture though (waiting to see another doc)
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