Minchinator’s BodyBlog

Yesterday was back day.  I have a bit of a cold and doing back was hard as I could not get my breath.  I got through it though.  Deadlifted, went to 505 but I failed, was a bit shaky from 465 because of the breathing thing - oh well.  Barbell rows, worked to 265 for 5 + a drop to 235 for 8.  Pulldowns, seated row machine, v-bar pulldowns and shrugs finished it out.  It was an ok wokrout considering.

Today was chest and shoulders.  DB flat presses for a couple sets with 100’s for 8, still being careful of that pec.  Hammer strength incline press up to 3-45’s and a 25 each side for 5 with a drop to 2-45’s and a 25 each side for 6 and then 45 and 25 each side for 6.  After that were flat db fly’s, then incline press on the smith machine, followed by a tri-set of side flys, front bb raise and rear delt’s on the freemotion - went through that 3 times with the last set being drop sets from 55’s for the side raises, 65 for the front barbell raises and 11 (not sure of the weight) for the rear delts.  Finished with some pushups.  Later all

Allen

I have been working out a lot lately, mainly because all my injuries are feeling pretty good so it is actually fun again.  My left pec is still iffy, but my right elbow is almost normal.  Anywas yesterday I did arms in the morning and legs in the afternoon and today was chest and shoulders.  Highlights would be a drop set of barbell curls that was 140 for 5, 115 for 8 and 95 for 5 - that hurt.  1 1/4 rep squats with 275 for 5 reps done after completing a set of regular squats done as drop set - 365 x 1, 315 x 5 then the 1 1/4’s.  Today’s workout I tried the 100’s on incline db presses for the first time since the pec injury and I did two sets of 6 very slowly and nothing happened, that was fantastic.  Keep hitting it hard everybody, later,

 Allen

Wednesday I did back, good workout, no straps used, went to 465 on deads for a set of four before my grip started to slip, 245 for sets of 8 on bent over rows with no problems, and then my normal pulldowns, low rows and such.  Thursday was chest and shoulders, did flat dumbell presses for the first time in a while, went to 100’s for sets of 8 and they felt pretty good, though my left pec is still holding me back a bit.  Later that day I did another back workout because I had nothing to do and my friend was doing back so I just did it with him.  Deadlifted again, this time went to 505 for one, that was all I could take after deadlifting the day before, my friend worked up to 1 at 565, he has done 600 for one and 565 for 4, but his legs were spent after squating two days before - 505 ass to the floor for two, he is a strong guy.  Did underhand grip barbell rows for the first time in years, went up to 5 reps at 275 and remembered why I stopped them, they hurt my elbows.  Few other pulls from different angles, was actually a good workout considering I did back two days in a row.  Today was arms, good workout, trashed my triceps for the first time in a while because my right elbow actually barely hurts at all - I have been taking a product called OmniFlex and it is actually really helping.  Later all,

Allen

Let’s see, I did chest a few odds and ends on Saturday, arms on Monday, legs on Tuesday morning and some more chest Tuesday afternoon.  No major accomplishments to speak of, just my normal workout.  They were all pretty good workouts, been getting a good pump lately on everything and my elbows, especially the stupid right one, are actually feeling better.  Left pec is still a bit touchy and probably will be for some time to come since I will not stop to rest in properly.  Oh well, my choice, I just have to remember not to complain too much.  Later all.

Pulldowns, worked up to a set of 8 at 230. 

1 arm chinups on weight assist machine. took 100 lbs off my bodyweight for these, did 3 sets of 8 per arm.

DB rows - done like barbell rows - main set was with the 100’s for 8

low row - v-bar - went to 245 for 8 reps

stiff leg dl - only went to 325 for 8, low back was a bit tired so I stopped

 That was it, quick and to the point, later all.

Chinups - bwx10, 25 x 8, 50 x 6 for 2 sets

Close grip bp - 95 x 10, 135 x 10, 165 x 10, 185 x 8, 195 x 6+ 135 x 15

Barbell curls - 45 x 10, 95 x 6, 120 x 6, 120 x 5, 120 x 6, 95 x 10

Dips - bw x 10, 45 x 10, 90 x 10, 115 x 6+bw x 25

DB hammer curls - 30’sx10, 40’s x 10, 55’s x 10

Pushdowns - 90×15, 120×10, 150×10+90×20

Superman curls on freemotion cable machine - 6×15, 8×15 - burning!

Rope pushdowns - 50×20, 60×20

Cardio

Deadlift - 135 x 6, 225 x 6, 315 x 6, 425 x 6 - no straps or I would have done more

Barbell rows - 225 x 4, 235 x 5, 235 x 8, 250 x 8

Pulldowns - 150 x 6, 210 x 6, 250 x 3, 250 x 4

Low row - seated - v-bar, 245 x 6, 260 x 6+140 x 10

Upright barbell row - 115×10 for 3 squeeze sets

Stretched and did a little more cardio

1/15/08 - Chest, shoulders

Incline db press - 30’s then 60’s for 12, then 2 sets of 90’s for 6, careful of left pec cramping

Flat bp to neck - 135 for 2 sets of 8, 185 for 5, 195 for 5+135×15

Dips - bwx10, 45×10, 100×6 for 2 sets - did these slow and full squeeze, usually go quicker and get more, this was probably better

DB incline fly’s - 40’s x 10, 60’s x 6, 70’s x 6 - left pec was getting tight so I did not push at all on these

BB front raise supersetted with ground 0 seated fly’s 45×10 on all sets of front raise (just for blood and movement) flys were 10×12, 13×12, 16×8,+ 10×20

Side db raise supersetted with elevated ring pushups - 15 reps on all ring pushups, side raises were 20’s x 12, 40’s x 10, 50’s x 8+20’s x 20

Did some abs and cardio after.

1/16/08 - Legs

Squats - 135×10, 185×10, 225×8, 275×6, 315×6

DB bench step ups - 50’s x 6 each leg, 70’s x 6 each leg, 90’s x 6 each leg

Leg press - Atlantis brand - 4plates e.s x 6, 6plates x 6, 7plates x 6 - did these frog legged - real deep with pause at bottom, last set go hard but I could have done more if not for a right hip cramp - oh well

Walking lunges - 30′x 50 steps - just one burn set

Superset standing leg curls and leg extensions - 70×12el+175×15, 90’sx10el+215×10 for two sets

Cardio after

Got in the workout in my garage - 4 sets of chinups for 15 reps supersetted with 4 sets of dips for 25 reps.  EZ bar curls supersetted with EZ bar overhead extensions for 4 sets working up to 105lbs for 8 reps dropsetted to 65lbs for 20 reps per.  Db curls supersetted with db kickbacks - 25lbs for 20 reps each for 2 sets followed by one more set of 20 reps per exercise on ez curls and extensions + one set of 25 close grip pushups.  15 minutes of a hard stationary bike ride followed by some abs and stretching.  It was quick and I got a good pump, nothing real heavy but fun none-the-less.  Hey, it was better than nothing.  Later,

Allen

Home with my sick son today.  I am hoping he is going to take a nap and then I can do my arm workout in my garage.  I don’t workout at home very often, but I have everyting I need to so.  If I get it done I will post it.  My only other option would be to wait for my wife to get home from work and then go to the gym, but if I do that I will not see her at all today and that is no good.  One way or another, it will happen.  Better go check on the kid, later,

 Allen