Can't Beat 'em, Join 'em.

Posin

Everyone's a dang bodybuilder seems. These days. But I....am a powerlifter. and proud of it.

But it was fun to pose with Frankie. After all, "you gotta train like a BBer if ya want to be a strong PLer." ~jp

1a) Standing BB Military Press

45 x 8

55 x 5 x 5
45 x 11

1b) EZ bar Preacher Curls

20 x 8

30 x 5 x 5

20 x 14

2a) Seated DB Military Press

20's x 5 x 8

2b) Standing DB alternating Curls

20's x 5 x 8

3a) EZ bar upright rows

30 x 5 x 10

3b) EZ bar curls

30 x 5 x 10

4a) Low Pulley Flies

10 each x 5 x 10

4b) High Pulley curls

20lbs x 5 x 10

Fun.

My workouts are all off schedule. No specific days or times anymore. I just get them in around my massage appointments. Maybe it will give me an edge. You know, being able to perform at any given time, on any given day. Or maybe I am just trying to find the positive. Either way, it works for me :)

c.

Back to the Floor.

after 3 weeks in the racks.

6 weeks out :)

but first...bodybuilding

1) one arm DB rows
started with 50lbs but was informed I did them all wrong so dropped the weight to 25's
25 x 4 x 12

2) Lat pull downs
75 x 4 x 10

3) Backwards pull downs (Blaney style)
75 x 4 x 10

4) Ghetto bar rows
+35 x 4 x 10

accessories bore me.

5) Deadlifts from floor
135 x 8
185 x 5
225 x 2
245 x 1
260 x 1
slow off the floor but then fast. and legal. It had the potential of feeling awful and heavy, being the first week doing them from the floor again, but it actually felt pretty good.

6) Speed deads 45seconds rest
155 x 8 singles. fast.

walk 20 minutes

c.

Squats :)

warm up: walk 20 minutes

1a) Calf raises
95 x 4 x 10

1b) Ham curls
40 x 8
50 x 8,8
40 x 10

2) Squats
95 x 8
135 x 3
150 x 2
160 x 5 singles (1 minute rest) (because I had an appointment soon)
all deep and I powered right through them. Warm ups all sucked and so I was nervous. I got some goood confidence going now.

2 appointments

3) Walking dB lunges
25's x 4 trips

1 appointment

4) Leg extensions
40 x 10
50 x 10,8
40 x 12

Off to get my Marine boy from the airport soon!

c.

SuperDuperSets Day

Shoulder Bicep Day, courtesy of Ryan Caponera.

superset. which means no rest between A and B.

1a) Standing BB Military Press
45 x 8
55 x 5
65 x 5
70 x 2
45 x 8

1b) EZ bar Preacher Curls
20 x 8
30 x 8
35 x 6,4
20 x 26

2a) Seated DB Military Press
20's x 3 x 8, 6,3

2b) Standing DB alternating Curls
15's x 5 x 12

Me and My Hill :)

3a) EZ bar upright rows
20 x 5 x 10

3b) EZ bar curls
20 x 5 x 12

4a) Low Pulley Flies
10 each x 5 x 10 (don't laugh, these were hard) (and 4.5 guys tried to help)

4b) High Pulley curls
20lbs x 5 x 10

Permission to run 2 hills. But it was 71 degrees and I had new Nikes.....so 2 hills and I ran the long way back. Holy cow I can fly in these shoes!

c.

Rack Pulls!

Warm up: walk 20 minutes and worked on a client.

1) Lat pull downs backwards (Tim Blaney way)
75 x 4 x 10

2) Lat pull downs regulars
75 x 4 x 10

3) Rack Pulls 2 pin (100% effort)  (goal was to at least pull 290)
135 x 8
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1
305 x 1 :) Strong today

4) Speed Pulls
155 x 8 fast singles

5) BB Shrugs
135 x 4 x 8

6) Bentover BB Rows
65 x 10
75 x 4 x 8

c.

Almost forgot...

I benched Friday. But only after working on 5 different clients. so I was muy tired. and it was late. But all my favorite people were there. so it was fun.

Warm up: 5 massages

1) Bench
bar x 10
55 x 10
65 x 10
75 x 5 x 5 wasnt gonna push it. Just wanted to get the work in.

2) Dips
bw x 4 x 6

3) DB Bench Press
25's x 4 x 10

4) DB Flies
25's x 4 x 8

5) Rope press downs
50 x 4 x 8

that'd be it.

c.

Today a Professional Lifter

Tomorrow I'll be a scrappy runt again. My nice boss told me to workout during work hours. So technically, I was being paid to lift weights :) So I got to do my squats with Ryan who was squattin too. Plus I would need a good spotter cause I was going heavy. And I really don't trust 99.98% of people to spot me.

Warm up: walk on treadmill close to 20 minutes. That's a long warm up for me.

Supersetted (Ryan is big on supersetting)

1a) Calve raises
lots x lots
1b) Ham extensions
lots x lots

3) Squats
bar x 12
95 x 10
115 x 5
135 x 3
working sets....
155 x 3 x 5
can't lie, they were tough.

Walk out: 215 for 10 seconds

4) Quad extensions
lots x lots

Great workout.

c.