The following equipment is nearing replacement:
Strength
  • 1h 04m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    6
    0
    0
    0
    0
  • CHEST - Flat Bench Press
    10
    0
    0
    0
    0
  • CHEST - Incline BB
    10
    3
    5
    45
    175
  • 12
    0
    5
    0
    280
  • 3
    5
    5
    5
    5

Squat - 280lbs - 2x5, 1x3 (2x5 - 45lbs, 1x5 - 95 lbs, 1x5 - 135lbs, 1x3 - 185lbs, 1x2 - 225lb, 1x1 - 255lbs)
Incline Bench - 175lbs - 5x5 (2x5 - 45lbs, 1x5 - 95 lbs, 1x3 - 135lbs)
BB Row - 0
V-Handle Rows - 160lbs - 5x5 (1x5 - 130lbs)
Dips - BW+5lbs - 3x5

Felt a little tight going in today, but was pumped to get under some heavy weight. First two working sets felt OK. On the third rep of the third set, I got deep in the hole and felt a pop in my left hamstring where it inserts into the glute. Then it felt like a hot knife in there. There was a bit of a "Fight or Flight" moment and I ended up pushing the weight up and racking it. Walked around a bit and tried to do an air squat. No go. I knew right then my heavy session was over to I unloaded the bar. At that point, I really wanted to get my last two sets in so I tried bar squats. I got about a quarter of the way down on the rep and pain returned. Scrapped squats all together. I think the injury occurred because I realized I was not balancing my weight evenly and was putting more strain on my right side (I have a history of left leg/knee injuries). This offset was causing my hip flexor/lower back issues. So, I tried to move the weight back over and might have overcompensated. I think I need to just get out of my head sometimes. The engineer in me over-analyzes shit too much.

Incline Press went very well. It doesn't feel strained and I felt pretty strong. My mind was still in pissed off mode from the squats, so there was no mental boost. I'm happy to move forward with these.

Couldn't BB Row due to the hammy so I used the V-Handle Row. Felt good. Wish I could have lifted free weights, but that's good enough.

Dips were all about form to make sure the shoulder pain didn't show up.

Overall, a mixed bag. Pissed that I got hurt, but happy I didn't bag the workout and found a way to get through it. I was a complete mind-f**k during the Incline Press. I have to find a way to work around this issue (as well as the shoulder). Been icing and using Ibuprofen. Will continue ice for the rest of the day and probably tomorrow. Heat after that. I'll also start going on walks again and stretching. Getting everything tight is the worst thing that can happen.

  • Calories out: 3574 From lifestyle:3027, From activities:546

Rest Day

  • Calories out: 3073 From lifestyle:3073, From activities:0
Strength
  • 1h 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    5
    5
    5
    135
    300
  • BACK - Pullups - Medium Grip, Supinated
    3
    3
    4
    0
    0
  • 12
    1
    5
    45
    275
  • SHOULDERS - Military BB
    8
    3
    5
    45
    120

Squat - 275lbs - 5x5 (2x5 - 45lbs, 1x5 - 95 lbs, 1x5 - 135lbs, 1x3 - 185lbs, 1x2 - 225lbs, 1x1 - 255lbs)
OH Press - 120lbs - 5x5 (2x5 - 45lbs, 1x3 - 75lbs)
DL - 300lbs - 1x5 (1x5 - 135lbs, 1x5 - 185lbs, 1x5 - 225lbs, 1x5 - 265lbs)
Chinups - BW - 3, 3, 4

Squats felt good. Got deeper and deeper with each set. Did feel a little bent over at one point, but got it squared away pretty quick. A wider stance has definitely helped out. Conscious effort to push knees out is helping too.

OH Press was great today. I felt really strong and pain-free (shoulder still bugging the F out of me). Looking forward to getting to 135lbs soon. Getting to the big boy plates will be nice...

Back up to 300lbs in the DL. Feel like I'm back to slinging some somewhat respectable weights (squats and DL's are almost back to where I let off before the deloads). Felt really strong on the DLs. Just felt bad for the guy working near me - bracing your breath makes it kind of hard to hold in farts on the way up. Had a few sneak out on the last few sets ;)

Finally got to chin-ups today. Felt weak, but good to get back at it.

Overall good workout. Finally got my authorization for my MRI today as well! Finally, I'll get some info on the shoulder!

  • Calories out: 3605 From lifestyle:3024, From activities:580

Rest Day

  • Calories out: 3073 From lifestyle:3073, From activities:0
Strength
  • 1h 01m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    6
    5
    5
    115
    155
  • CHEST - Flat Bench Press
    10
    0
    0
    0
    0
  • CHEST - Incline BB
    10
    3
    5
    45
    170
  • 12
    1
    5
    45
    270
  • 3
    5
    5
    2
    2

Squat - 270lbs - 5x5 (2x5 - 45lbs, 1x5 - 95 lbs, 1x5 - 135lbs, 1x3 - 185lbs, 1x2 - 225lb, 1x1 - 245lbs)
Incline Bench - 170lbs - 5x5 (2x5 - 45lbs, 1x5 - 95 lbs, 1x3 - 135lbs)
BB Row - 155lbs - 5x5 (1x5 - 115lbs)
Dips - BW+2.5lbs - 3x5

Squats are feeling good. Still got a tight back and right hip flexor. Experimenting with a wider stance and it's definitely helping. Getting back to my pre-deload numbers.

Been frustrated with flat bench and my shoulder. OH Presses are OK, so I decided to input Incline Bench instead. Considerably less pain and I'll be working on my chest and shoulders. Should continue some chest development while also helping my OH Press. Interested to see if this is a good tweak.

BB Rows felt good and tight. Keeping up there.

Dips were a breeze as long as I kept my angle good. More of a decline press type position than a straight dip.

Still waiting on authorization for MRI. Getting frustrated.

  • Calories out: 3550 From lifestyle:3029, From activities:521

Rest Day

  • Calories out: 3073 From lifestyle:3073, From activities:0

Big Dan's Training Log


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