6:22 pm - Home Last night I completed 531 BBB Challenge (C36_2C) as follows: Bench Press 5-115, 5-135, 3-160, 3-190, 3-215, 3-240 Superset: BBB Swiss Bar Bench Press 5x10 @ 100 Incline DB Rows 5x10 @ 60 Tri-set: DB Hammer Curls 3x8 @ 35 Triceps Pushdowns 3x10 @ 60 Facepulls 3x15 @ Purple Band (40-80 lbs.) Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9) Workout Duration: 0:36:04.48 h:mm:ss.ms (with 1:00 rest between sets) Good workout last night. I was a little sore last night from my run with the dogs in the snow earlier in the day. During the run my dogs were screwing around and pulling on the leash when I got into some black ice and long story short my feet went out from under me and I flew up in the air and came down on my back and my right shoulder (the good shoulder). I was sore all day but decided to work out and see how it went. It went well so I'm glad I gave it a go. :) I bumped weight on curls, pushdowns, and facepulls and all were challenging. The hammer curls were toughest so I'll stay there for a while and try to work up to 12 reps per set. On pushdowns I'll work up to 20 reps and facepulls to 25 reps before I bump weights there. Video before the spill:
6:05 am - Home This morning I completed 531 BBB Challenge (C36_2B) as follows: Superset: 4" Block Pulls 3-160, 3-205, 3-245, 3-285, 3-320, 3-360 BBB SSB Squats 5x10 @ 145 Superset: Decline Situps 5x10 Hypers 5x10 @ 35 Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9) Workout Duration: 0:36:56.74 h:mm:ss.ms (with 1:00 rest between sets) Excellent workout today. Block pulls and SSBs both felt good. I caught the fever from Shane and Trent with their hex/trap bars and purchased one myself from Amazon. It should be here next Tuesday and I'm looking forward to using it for my BBB deadlift sets.
5:57 am - Home This morning I completed 531 BBB Challenge (C36_2A) as follows: Incline BP 5-80, 5-100, 3-120, 3-140, 3-160, 3-180 Superset: BBB Decline Bench Press 5x10 @ 135 TBar Rows 10-140, 4x10 @ 130 Tri-set: DB Hammer Curls 3x12 @ 30 KB French Press 3x12 @ 35 DB BOLR 3x12 @ 15 Bodyweight: 218.0 Pounds (Down 4.2 pounds from 222.2 on 7/9) Workout Duration: 0:37:44.32 h:mm:ss.ms (with 1:00 rest between sets)
7:36 am - Home This morning I completed STronger in 30 Days (Week 3) as follows: Warmup DB BP 3x10 @ 30 Bench Press 5-115, 3-145, 2-175, 1-205, 6x4 @ 230 (using Shoulder Saver Pad) Bench Press (Reactive SlingShot) 4x3 @ 245 Superset: Incline DB BP 3x10 @ 35 Incline DB Rows 3x8 @ 60 Superset: DB Tate Press 3x10 @ 30 V-Grip Close Grip Lat Pulldowns 3x10 @ 85 (Laying on Incline Bench) Superset: Triceps Pushdowns 3x20 @ 50 Facepulls 3x25 w/ Black Band Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9) Workout Duration: 1:03:22.55 h:mm:ss.ms (with 1:00 rest between sets) Great workout today. I was sluggish going in and my left shoulder was a little sore but overall the Bench Press felt good. This Mark Bell workout program is challenging but really seems to pushing my bench press along. It uses very sub-max weights but with lots of sets and lots of variety. The V-Grip Lat Pulldowns were a variety I found in this month's Muscle and Fitness. It involves pulling the incline bench over to the lat pulldown and positioning it where you lie on it facing away from the lat pulldown. You then pull the V-Grip towards your chest and hold it for one to two seconds. It really worked the lats and muscles along my spine and felt effective.
7:09 am - Home This morning I completed 531 BBB Challenge (C36_1D) as follows: SSB 18" Box Squats 5-115, 5-145, 3-175, 5-190, 5-215, 5-245 BBB 4" Block Pulls 3-155, 5x10 @ 205 (alternated between Sumo and Conventional Sets) Superset: Decline Situps 5x10 Hypers 5x10 Bodyweight: 213.8 Pounds (Down 8.4 pounds from 222.2 on 7/9) Workout Duration: 0:36:48.38 h:mm:ss.ms (with 1:00 rest between sets) Good workout today. It was snowing outside so I decided to workout at home instead of going to Untamed or Ironworks. Everytime I workout there I realize how lucky I am to have such a nicely equipped home gym...it makes me count my blessings. :) Squats felt good and the deads felt very light. Cycles 2 and 3 of the challenge will get more difficult so I'm enjoying the "easy" stuff now.
5:39 am - Home This morning completed 531 BBB Challenge (C36_1C) as follows: Bench Press 5-111, 5-135, 3-160, 5-175, 5-201, 5-230 Superset: BBB Inc Bench Press 5x10 @ 100 DB Bent Over Rows (2 arms same time) 5x10 @ 55 Tri-set: DB Hammer Curls 3x10 @ 30 Triceps Pushdowns 3x10 @ 55 Facepulls 3x20 @ Black Band Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9) Workout Duration: 0:35:03.47 h:mm:ss.ms (with 1:00 rest between sets) Great workout this morning. I was running short of time so I had to go with short rests between sets. I was able to get everything in and it all felt good so that was a win. :)
6:07 pm - Ironworks Gym Grass Valley Last night I completed 531 BBB Challenge (C36_1B) as follows: Incline BP 3-45, 5-95, 5-105, 3-120, 5-135, 5-155, 5-170 BBB Bench Press 5x10 @ 135 Superset: Low Cable Rows 10-90, 10-105, 3x10 @ 120 Triceps Pushdowns 3x10 @ 70 Superset: Facepulls 20-30, 20-40, 20-50 EZ Curls 3x10 @ 60 Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9) Workout Duration: 0:42:28.89 h:mm:ss.ms (with 1:00 rest between sets) Very good workout last night at Ironworks. I wound up doing 2 workouts yesterday which I usually avoid doing. This morning I have to go do blood work, however, and fast, so I wanted to go ahead and get my workout in last night. I can't do OHP right now so instead I'm doing Incline Bench for those. On BBB OHP day I'll do decline bench. Also, I wasn't able to do chins (they still aggravate my shoulder) so I did Low Cable Rows...I plan to do T-Bar rows in their place but last night I forgot about that for some reason. All of my accessories felt very light. The commercial pulley machines at Ironworks feel much lighter than my homemade pulley job and also than the EliteFTS plate loaded lat machine at Untamed so I'm still getting used to the weights there. I'll have to bump all of those next workout.