12/13/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x1_365
1x1_385
1x3_315

Treadmill
15 min

12/12/12

Front Squat
1x3_135
1x3_225
1x1_315
1x1_365

DeadLift
1x1_425
1x1_515
Missed 605 twice

Speed DeadLift
3x2_335

Bent Over Row

12/11/2012

Jump Rope
300x

Biceps

Pull-ups

Shrugs

Treadmill
20 min

12/10/2012

Rotator Cuff

Log Clean & Press
Clean every rep
1x6_90
1x5_156
1x3_200
3x1_244

12/7/2012

Squat
1x5_135
1x5_225
1x3_315
5x2_405

Lat Pull

12/6/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x1_315
1x3_315
1x5_315
1x7_315
1x5_315
4x5_225 (30 sec rest)
1x10_225 (30 sec rest)

12/4/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x5_90 clean every rep
1x3_156 clean every rep
1x3_200 clean every rep
1x1_266 clean every rep or clean once and press your choice
1x2_310 clean once (almost got a 3rd rep)
1x5_266 clean once

DeadLift
1x3_335
1x2_425
1x1_515
1x1_565

Speed DeadLift
3x5_245

11/29/2012

KettleBell Swings

Squats
1x5_135
1x5_225
1x5_315
2x3_405

Rotator Cuff

Bench
1x10_135
1x5_225
2x5_315
1x6_315
3x5_225 (30 sec rest)

11/27/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean every rep
1x6_90
1x3_156
1x3_200
1x3_244
1x1_266
1x1_288

DeadLift
1x3_335
1x2_425
1x1_515
Miss 605

11/21/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_275
3x4_315
2x8_275

11/20/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean each rep
1x5_90
1x3_156
1x3_200
1x3_220
1x1_250
1x1_266

DeadLift
1x3_335
1x2_425
1x1_515

11/16/2012

Over Head Squat
1x3_45
1x3_110
1x3_155

Front Squat
1x3_198
1x2_245
1x1_295
1x1_335
1x1_355
1x1_375
1x1_395

11/15/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_275
1x2_315
1x1_365
1x5_315
1x8_275

11/14/2012

Bent Over Row

Shrugs

Pull-ups

Biceps

11/13/2012

KettleBell Swings

Squat
1x5_135
1x5_225
1x3_315
1x1_405
1x2_455
1x5_405

11/12/2012

Rotator Cuff

Incline
1x10_135
1x10_185
1x5_225
2x2_275
1x5_225

Triceps

11/9/2012

Front Squat
1x3_155
1x3_245
1x1_335
2x1_385

Speed Squat
1x2_335
1x2_315
1x2_295
1x5_245

Pull-ups

11/8/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean each rep
1x5_90
1x3_156
1x3_200
1x1_244
1x1_266
1x3_286

Bench
1x5_135
1x5_225
1x5_275
1x5_315

11/6/2012

Did some light pressing yesterday. Pec felt good. I'm going to try pushing it a little on Thursday.

Squat
1x5_135
1x5_225
1x5_315
1x3_405
1x2_455
1x1_455

DeadLift
1x3_335
1x3_425
1x3_515

Bent Over Row

11/2/2012

Front Squat
1x3_155
1x3_245
1x1_335
1x1_355
1x1_375

Speed Squats
5x2_245

Pull-ups

11/1/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean every rep
1x5_90
1x3_156
1x3_200
1x1_244
1x1_266
1x3_244

Bench
1x10_135
3x5_225
Pec is still a little tender when I try to use it.

10/30/2012

KettleBell Swings

Squat
1x5_155
1x5_245
1x3_335
1x3_425

DeadLift
1x3_315
1x2_405
1x5_515

Bent Over Row

10/26/2012

Front Squat
1x3_135
1x3_225
1x3_315

Speed Squat
5x2_275

10/25/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
-Clean each rep
1x10_90- no clean each rep
1x3_156
1x3_200
3x3_244

Pec is still a little strained so no bench.

10/23/2012

KettleBell Swing

Squat
1x5_135
1x5_225
1x5_315
1x5_405

DeadLift
1x3_315
1x1_405
1x3_505

10/22/2012

Rotator Cuff

Incline
1x10_135
1x4_225

The pec cramp from Thursday actually turned out to be a strained muscle. It didn't hurt all weekend and I had forgotten about it. I quickly remembered when I started doing the 225. Stopped doing the incline and did some light rehab work.

10/18/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
1x0_375-Miss
1x1_375
2x5_315

Close Grip Bench
1x4_275
Caught a pec cramp on the 4th rep and decided to call it a day

10/16/2012

Squat
1x5_135
1x5_225
1x5_315
2x4_405

DeadLift
1x3_315
1x2_405
1x3_505

10/15/2012

Rotator Cuff

Incline
1x10_135
1x8_225
2x6_275
2x6_245

Triceps

10/12/2012

Front Squat
1x3_135
1x3_225
1x2_315
1x3_315
1x4_315

Pull-ups

Biceps

10/11/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x3_200
1x1_288
1x2_308- Missed the clean 2x before I finally was able to get it cleaned and pressed

Bench
1x5_225
1x2_315
2x2_355
1x6_315
1x2_315 -The set of 6 got me

10/9/2012

Squat
1x5_135
1x5_225
1x3_315
2x3_405

DeadLift
1x3_315
1x2_405
1x1_495
1x1_545

10/8/2012

Rotator Cuff

Incline
1x10_135
1x8_225
1x5_275
1x6_245
1x6_225

Triceps

10/4/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x3_200
1x1_288
2x6_235

Bench
1x5_225
1x2_315
2x1_365
1x5_315

10/2/2012

Kettle Bell Swings

Squat
1x5_135
1x5_225
1x3_315
1x1_405
1x1_465

DeadLift
1x3_315
1x1_405
1x1_495
Decided to stop here. I cut the palm of my left hand doing come work over the weekend and didn't want to tear it open.

Good Mornings
Did a few since I cut the DeadLift short.

9/28/2912

Front Squat
1x3_135
1x3_185
1x3_225
1x3_275
1x3_315

Speed DeadLift
3x3_308

Shrugs

9/27/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x3_200
1x1_288
1x1_320
1x6_230

Bench
1x5_225
1x1_315
3x2_345
1x5_315

9/25/2012

Kettle Bell Swings

Squat
1x5_135
1x5_225
1x2_315
1x2_405
2x2_445

DeadLift
1x3_315
1x1_405
1x4_505

9/24/2012

Rotator Cuff

Incline
1x10_135
4x8_225

Triceps

Biceps

9/21/2012

Front Squat
1x3_135
1x3_185
1x3_225
1x3_275
1x1_315
1x1_365
1x1_375
1x1_385

SupraMax Front Squat
1x1_455

Pull-ups

9/20/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x2_355
1x1_355 with pause

Close Grip Bench
1x6_275

9/18/2012

Kettle Bell Swings

Squats
1x5_135
1x5_225
1x2_315
1x1_405
1x1_455

9/17/2012

Rotator Cuff

Incline
1x10_135
3x8_225

Biceps

Triceps

9/13/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x8_90
1x3_200
1x1_288
1x1_315
1x6_225

Bench
1x5_225
1x1_315
2x3_335
1x1_335 with pause

9/11/2012

Kettle Bell Swings

Squats
1x5_155
1x5_225
1x3_335
1x1_440
1x4_440

DeadLift
1x4_315
1x2_405
1x6_500

Bent Over Row

9/7/2012

Front Squat
1x3_135
1x3_225
1x2_315
2x2_365

Speed DeadLift
3x3_330

9/6/2012---Birth Day PR Day

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x3_200
1x2_266
1x2_308
1x half _337*
*This was my birthday PR attempt. I knew it was a long shot since last week was the first time I have pressed 300 over head since my surgery back in January. I PRed on the clean but missed the press... so I'm counting it as a half PR.

Bench
1x5_225
1x3_275
1x1_315
1x2_345
1x1_345 with pause

Close Grip Bench
1x7_275

  

9/4/2012

Kettle Bell Swings

Squat
1x5_155
1x5_245
1x2_335
1x1_425
1x3_425

DeadLift
1x5_315
1x2_405
1x3_485

Treadmill

8/31/2012

Front Squat
1x3_155
1x3_205
1x2_245
1x2_295
1x1_335
1x1_355
1x1_375
1x1_400

8/30/2012

Jump Rope

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x6_90
1x3_200
1x1_244
1x1_303
1x8_215

Bench
1x5_225
1x3_265
2x4_325
1x1_325 with pause

Close Grip Bench

8/28/2012

KettleBell Swings

DeadLift
1x5_155
1x5_245
1x3_335
1x2_425
1x1_515
2 misses at 605

This is the first time I have tried a 600+ DL since surgery. I got it off the ground both times, but it never got to knee height. Did feel a small tweak in my back and bailed on squats just to play it safe. I'm going to do squats first every week from now on. I think it will be safer for the back.

8/23/2012

Rotator Cuff

Log Clean & Press
1x10_90
1x6_156
1x6_200
2x6_210

Bench
1x5_225
1x3_275
1x3_315
2x3_335
1x1_335 with pause

Close Grip Bench
1x6_275

8/21/2012

Kettle Bell Swings

Squats
1x5_135
1x5_225
1x1_315
1x1_405
1x1_455
1x1_475

DeadLift
1x5_225
1x5_315
1x5_365
2x5_405

8/20/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x6_90
1x3_200
1x1_244
2x1_288

Incline
1x5_225
1x1_315
1x1_325
1x1_335
1x1_315

8/17/2012

Kettle Bell Swings

Front Squats
1x3_154
1x2_264
3x1_374

Speed DeadLift
1x3_264
2x2_374

8/16/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x10_156
3x6_205

Bench
1x5_225
2x5_315

Close Grip Bench
1x6_275

8/14/2012

Kettle Bell Swings

DeadLift
1x3_245
1x2_335
1x1_425
1x1_515

Squat
1x5_225
1x5_315

Treadmill
20 min

Low back and hammies are still real sore. Kept the weights moderate and the volume low.

8/13/2012

Rotator Cuff

Incline
1x10_135
1x6_185
1x6_225
1x3_275
1x6_225

Just an easy pressing workout to help get some of the soreness out.

County Fair Contest

Contest went well, placed second. I am pleased with how the bicep held up, but I could tell I am 6-7 months post-op and have not trained events since last year.

Kettle Bell for Height - Placed 1st

Caber Toss - Placed 2nd

Log Clean & Press - Placed 2nd

Farmers/Tire Medley - Placed 2nd

Truck DeadLift - Placed 1st

Truck Pull - Placed 3rd

I would have won the contest if I had placed 2nd in the truck pull, but was beat out by one-tenth of a second. Most important to me is the biceps held up.

8/9/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x1_315
1x1_335

Maybe it won't be rained out this weekend and I'll finally get to compete again

8/7/2012

Kettle Bell Swings

Pull-ups

DeadLift
1x3_245
1x2_335
1x2_425
1x1_475

Treadmill
20 min

8/6/2012

Kettle Bell Swings

Biceps

Rotator Cuff

Log Clean & Press
1x10_90
1x6_156
1x10_200
1x10_205

Incline
1x6_225
1x1_315
1x6_225

The fair contest was rained out and moved to next weekend.

8/2/2012

Biceps

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
3x1_315

Now we rest till Sunday's county fair.

7/31/2012

Squat
1x8_135
1x5_225
1x3_315
1x1_405
1x1_455

DeadLift
1x3_315

Treadmill
20 min

Took it kind of easy today to rest for a county fair contest I'm going to this weekend. This is my third time going. I won it in 2009 and 2010. Didn't go last year because my daughter was born a week or so earlier. Should be a lot of fun. Here is the 2009 video:

7/30/2012

Rotator Cuff

Incline
1x10_135
1x5_225
2x1_315
1x3_295
1x5_275

Triceps

7/24/2012

Horizontal Pull-ups

DeadLift
1x5_155
1x3_245
1x2_425
1x1_515
1x1_565
1x0_605

Squat
1x5_225
2x5_315

Treadmill
20 min

7/23/2012

Rotator Cuff

Incline
1x10_135
1x5_225
1x1_315
1x5_275
1x8_245

7/20/2012

Speed DeadLift
1x5_154
1x5_242
4x2_330

Front Squat
1x2_245
1x2_295
1x2_335

Biceps

7/19/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x5_200
1x11_220

Bench
1x5_225
3x6_305
1x1_305 with pause

Close Grip
1x15_225

Treadmill
20 min

7/17/2012

Squat
1x5_135
1x5_225
1x3_315
1x1_405
1x1_435
1x1_455 Red light myself on it for depth
1x1_455

DeadLift
1x5_335
3x5_425

Treadmill
20 min

7/11/2012

Jump Rope
300x

Biceps

Rotator Cuff

Plyometrics

Log Clean & Press
1x6_90
1x3_200
1x1_266
3x1_288

Bench
1x5_225
3x5_315

Close Grip Bench
1x10_225

7/10/2012

Horizontal Pull-ups

DeadLift
1x5_154
1x2_264
1x2_374
1x1_484
1x1_528
1x1_550

Front Squat
1x2_264
2x1_374

Treadmill
20 min

7/9/2012

Jump Rope
300x

Biceps

Rotator Cuff

Plyometrics

Log Clean & Press
1x10_90
5x5_200

Incline
1x5_225
3x3_275

7/6/2012

Pull-ups

Hypers

Clean Pull
1x3_154
3x3_242

Squat
1x3_245
1x3_335
2x2_425
1x3_335

7/5/2012

Jump Rope
300x

Biceps

Plyometris

Rotator Cuff

Axle Clean & Press
1x6_130
1x3_196
3x1_242

Bench
1x5_225
2x8_295
1x6_295

7/2/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x8_156
2x8_200
2x6_220

6/28/2012

Biceps

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_275
2x5_305
1x6_305

Treadmill
20 min

6/26/2012

Biceps

Horizontal Pull-ups

DeadLift
1x3_264
1x3_374
2x2_484

Front Squat
1x1_315
1x1_365

Medley
Sled x 50 ft
Log C&P x2_244
Pull-ups x very few

6/25/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x8_156
1x8_178
1x8_200
1x7_220

Close Grip Bench
1x5_225
2x5_245

6/22/2012

Squats
1x5_135
1x5_225
1x5_315
1x2_405
1x5_315

Pull-ups
This is the first time I have done these since my surgery. I have done some weight assisted pull-ups, but today was my first full body weight sets. I have lost a lot of strength. I knew that though because of how DeadLifting has been going. I got a few sets of 3 reps. No pain in the elbow which was good.

6/21/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x6_90
1x3_200
5x1_266

Bench
1x5_225
3x7_285
1x5_285

6/19/2012

Horizontal Pull-ups

DeadLift
1x5_154
1x3_264
1x3_374
1x2_484
2x0_572

Treadmill

6/16/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Axle Clean & Press
1x6_130
1x6_196
2x6_218

Close Grip Bench
2x10_225

6/15/2012

Biceps

Rotator Cuff

Bench
1x10_135
1x8_225
3x5_295

6/12/2012

Front Squat
1x3_155
1x3_205
1x2_245
1x2_295
1x1_335
1x1_385
2x2_335

Treadmill
20 min

6/11/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Axle Clean & Press
1x6_130
4x6_196

6/8/2012

Squat
1x6_155
1x6_245
1x3_335
1x1_424
1x2_385

Stone Simulator

6/7/2012

Jump Rope
300x

Biceps

Plyometrics

Log Clean & Press
-Clean once and press
1x6_90
1x3_200
5x1_244 - One motion the press

Bench
1x6_225
2x8_275

6/5/2012

Horizontal Pull-ups

DeadLift
1x5_245
1x3_335
3x3_425

Sled Drag

6/4/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

5/22/2012

Front Squats
1x3_155
1x3_245
1x1_335
1x1_385
1x1_445 Supra Max

DeadLift
1x1_425
1x1_515
1x1_535
1x0_605 - Knew the chances of me getting this were very slim, but had to try.

5/18/2012

Biceps

Squat
1x6_155
1x6_245
1x3_335
1x1_425
1x1_450 superset with log clean & press 1x5_90 - clean each rep
1x3_385 ss 1x3_156
1x6_335 ss 1x3_200

5/17/2012

Rotator Cuff

Bench
1x10_135
1x8_225
1x2_295
2x2_345
1x1_345
1x3_315
1x4_295

5/15/2012

Front Squats
1x3_155
1x3_245
1x2_295
1x1_335
1x1_355
1x1_425 - Supra Max

DeadLift
1x3_425
2x1_515

Grip

5/14/2012

Rotator Cuff

Biceps

Strict Over Head Press
1x10_95
1x10_115
1x6_135
3x5_185

Lockouts
1x3_365
2x1_405

5/11/2012

Squat
1x6_155
1x6_245
1x3_335
1x1_425
1x3_385
1x6_335

Seated Row

Lat Pull

The college I work at has been hosting a Baseball/Softball tournament all week. I have all done my normal training, but have not had time to type it in.

5/4/2012

Jump Rope
300x

Biceps

Plyometrics

Axle Clean
1x3_196
1x3_218
3x1_238

Squat
1x6_335
2x1_385

Stone Simulator

5/3/2012

Biceps

Rotator Cuff

Bench
1x10_135
1x8_225
1x6_275
1x2_315
2x2_325
2x2_315
1x5_275

Treadmill
20 min

5/1/2012

Jump Rope
300x

Plyometrics

Front Squat
1x2_245
1x2_295
3x2_335

Treadmill
20 min

4/30/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
-Clean every rep
1x10_90
1x5_134
1x5_156
1x5_176
3x3_200

Lockouts
1x3_285
1x1_405

4/27/2012

Jump Rope
300x

Plyomrtrics

Biceps

Axle Clean
1x3_130
5x3_174

Grip

4/26/2012

Rotator Cuff

Bench
1x10_135
1x8_225
3x6_275
1x1_315
1x15_225

Treadmill
20 min

4/24/2012

Rope Jump
300x

Plyometrics

DeadLift
1x5_245
1x5_335
1x5_425
1x1_515

Treadmill
20 min

4/23/2012

Biceps

Rotator Cuff

Log Clean & Press
-Clean every rep
1x10_90
3x6_134

Log Press
-Out of rack
3x5_200

Close Grip Bench
3x6_225

Lockouts
1x1_385
1x1_405

Treadmill
20 min

4/20/2012

Biceps

Axle Hang Clean
1x10_86
1x10_110
1x6_130
5x3_152
My grip has gotten so weak in my right hand these were actually kind of hard.

Seated Row

4/19/2012

Jump Rope
300x

Plyometrics

Squats
1x6_155
1x6_245
1x6_335
1x3_385

Rotator Cuff

Bench
1x8_225
1x8_275
1x6_275
3x6_245

Treadmill
20 min

4/17/2012

Jump Rope
300x

DeadLift
1x5_245
1x5_335
3x3_425

Biceps

Front Squat
1x1_270
1x1_290
1x1_310
1x1_330
1x1_360

4/16/2012

Rotator Cuff

Biceps

Strict Over Head Press
1x10_95
1x8_115
3x6_135

Treadmill
20 min

4/12/2012

Jump Rope
300x

Plyometrics

Squats
1x6_155
1x6_245
1x6_335

Rotator Cuff

Biceps

Bench
1x10_135
1x10_225
2x6_275
1x5_275

Treadmill
20 min

4/10/2012

Jump Rope
200x

Biceps

DeadLift
1x5_245
1x5_335
3x2_425

Front Squat
1x3_220
3x2_290

Treadmill
20 min

4/9/2012

Jump Rope
200x

Plyometrics

Biceps

Rotator Cuff

Axle Clean & Press
-Clean each rep
1x5_66
1x3_130
1x3_174
Wanted to do more, but didn't feel right

Close Grip Bench
4x6_225

Lockouts
1x5_315
2x3_365

4/5/2012

Squat
1x6_155
1x6_245
1x6_335

Rotator Cuff

Bench
1x10_135
1x6_225
1x6_245
1x4_275
1x8_245
1x10_225

Biceps

Treadmill
20 min

4/4/2012

Biceps

Seated Row

Pull-ups
-weight assisted...not ready for these

Lat Pull

Treadmill
20 min

4/3/2012

Biceps

DeadLift
1x6_245
1x6_295
1x6_335
1x3_385
1x3_425

4/2/2012

Rotator Cuff

Biceps

Axle Hang Clean & Press
-Clean each rep
1x10_88
1x8_108
2x6_130
The press was real easy (thankfully), but the grip was a struggle

Close Grip Bench
4x8_185

Lockouts 
1x5_315
1x3_365

Treadmill
20 min

3/29/2012

Plyometrics

Squat
1x6_245
1x6_295
1x6_335

Biceps

Bench
1x10_135
1x8_225
3x6_245
1x8_225

Treadmill
20 min

3/28/2012

Treadmill
20 min

Biceps
I have been doing so many biceps lately I feel like I need an extra medium Tap Out shirt, tribal arm band tattoo, faux hawk gelled up, and shades.

Lat Pull

3/27/2012

Jump Rope
100x
Felt it a little, but definitely better then last time

Plyometrics
Been a while since  I did any jumping. Bicep seemed to handle it ok

DeadLift
1x5_245
3x5_335

Shrugs

Front Squats
3x3_270

Biceps

Treadmill
20 min

3/26/2012

Rotator Cuff

Biceps

Log Over Head Press
1x6_90
1x6_140
1x6_160
1x3_180
3x3_200

Treadmill
20 min

3/23/2012

Biceps

Strict Over Head Press
-with axle
1x10_bar
1x6_86
4x6_130

Glose Grip Bench
1x6_135
1x6_185
1x6_205
1x6_225

Lockouts
2x5_315

Up Right Rows

3/22/2012

Front Squat
1x5_155
1x3_245
1x3_295
1x2_335
1x0_385 Miss

Biceps

DeadLift
5x5_286

Shrugs

Treadmill
20 min

3/21/2012

Treadmill
20 min

Biceps
-DB Curls
-Reverse Curls

Seated Row

Lat Pull

3/20/2012

Rotator Cuff

Biceps

Bench
1x10_45
1x10_95
1x10_115
1x10_135
1x10_155
Bicep felt real good on these. I decided to stop here and make sure it didn't blow up like a balloon a few hours later.

Dips
-Assisted

Triceps

3/15/2012

Front Squat
1x3_155
1x3_245
1x2_295
1x1_335

Biceps

DeadLift
5x5_242

Treadmill
20 min

3/14/2012

Biceps

Seated Row
5x10

Lat Pull
3x10

Rear Delt

Skipped the treadmill today to hopefully get over this cough

3/13/2012

Treadmill
12 min--- went till the coughing started

Chest Press
8x10

Shrugs
-superset with laterals
5x10

Dips

3/12/2012

Squat
1x10_135
1x10_225
1x6_275

Bicep

Kept it short today. fighting a nasty cough.

3/8/2012

Jump Rope
100x bicep did not like these

Front Squats
1x3_155
1x2_245
1x1_335

Bicep

DeadLift
5x5_220

3/7/2012

Treadmill
20 min

Seated Row
Light and slow for 4x10

Lat Pull
4x10
Really felt this in the bicep, but in the muscle not in the tendon. It is really weak.

3/6/2012

Treadmill
20 min

Chest Press Machine
7 or 8 sets of 10

Shoulder Press Machine
5-6 sets of 10

Biceps

Laterals

Not my normal style of training, but it just feels good to be lifting.

3/5//2012

Squat
1x10_135
1x10_225
3x6_275

Hypers

Treadmill
15 min

Saw the Dr. and he cleared me to begin lifting upper body. I'm going to take it real slow and error on the side of caution for a while, but I am excited to be able to do something...anything upper body.

3/2/2012

Treadmill
20 min

Did some real light bicep isolation work after the treadmill time. Everything felt good. Now when I go to the doctor I'll be able to tell him what I was able to do and he should release me. I did make the mistake of getting on the scale. I'm down another 6-7 pounds, which brings the total loss close to 30.

3/1/2012

Squat
1x10_135
1x20_225

Hypers

Treadmill
20 min

2/28/2012

Treadmill
20 min

Step-ups
Couple of body weight sets

Lunges
Just body weight again

2/27/2012

Squat
1x10_135
1x10_185
1x10_225

I'm starting to get more confience in the arm to take weight. I plan on going up more next week.

Hypers

Treadmill
15 min

Go see the doctor next Monday. Hopefully he will clear me to do some upper body lifting.

2/23/2012

Treadmill
20 min

Squat
1x10_135
3x10_185

2/22/2012

Treadmill
20 min

Good Mornings
Couple sets with 95

Abs

2/21/2012

Treadmill
20 min

Squat
1x10_115
1x10_135
1x10_155

Step-ups
Body weight sets

Knee Ext.

2/20/21012

Treadmill
20 min

Lunges
Couple of body weight sets

Hypers

Leg Curls

2/16/2012

Treadmill
20 min

Squat
1x10_95
1x10_115
1x10_135
Getting heavy now....

Step-ups

Bicep is feeling good but really weak. I'm still not allowed to do any upper  body lifting though. Really chomping at the bit to get to work.

2/10/2012

Treadmill
30 min

Good Mornings
Couple sets with bar

Abs

2/9/2012

Treadmill
20 min

Squat
Few sets with 95

Step-ups
Couple body weight sets

Knee Ext

2/8/2012

Treadmill
20 min

Good Mornings
Couple sets with the bar

Lunges
Couple of body weights sets

I have been doing massaging the incision to prevent scar tissue from forming under the skin. I think it hurts more then the original injury.

2/7/2012

Saw the doctor and the PT yesterday for a 2 week post op visit. It went well. I have almost full range of motion back and am done with the physical therapy. I see the Dr again in 4 weeks for another post op visit. He side I can start doing some squats but I have to stay light. No upper body lifting yet though. Tried some real light squats today being cautious.

Treadmill
20 min

Squats
1x6_bar
2x6_95

I didn't feel any pressure on the bicep, but will probably stay around this weight for another week or two.

2/6/2012

Treadmill
25 min

Step-ups
Body Weight

Abs

I back to the doctor and physical therapist this afternoon. Hopefully they will clean me to begin doing something besides body weight leg exercises.

2/2/2012

Treadmill
20 min

Step Ups
Body Weight only

Abs

Knee Ext.

1/31/2012

Haven't posted in a while so here is what has been going on. I had surgery on Tuesday 1/24/2012 to reattach the torn bicep.  The doctor says the surgery went very well and recovery would take some time, but I should see a total recovery. I was in a full arm cast that even covered most of my hand (why I haven't been posting). I got the full cast off yesterday and put the PT put me into a hinged brace. It doesn't fit. I'm trying to wear it as much as I can stand it, but it seems I can stand very little. The PT also gave me some exercises to do. It is all mobility work, no strength building yet. She also told me no lifting yet. I can do leg work that doesn't involve holding or supporting a weight. Really limits what I can do, kinda cramps my training style.

Treadmill
20 min

Body Weight Lunges

Leg Curl

Abs

1/17/2012

Treadmill

Lunges
Body weight only


Had an MRI yesterday on the bicep to see how bad it is torn and what type of surgery it will take to put it back together. I meet with the Dr. on Wednesday (1/18) to see what the next step is.

1/13/2012 (2)

Jump Rope
300x

Plyomterics

Rotator Cuff

Axle Clean & Press Load- 2,666
1x6_130
1x3_218
1x1_284
1x1_306
1x1_316
1x1_326
1x1_336 Miss

The 336 wasn't just a miss. It was a major miss. A bicep tearing miss, literately. I tore my right bicep on this set. It was pretty painful. My wife drove me to the ER and I got checked out, X-rayed the whole nine yards. X-rays showed no structural damage (the only good news I got all day) and I'll be seeing an orthopedist at 8am on Monday. Probably be having surgery soon, but won't know till Monday. I'll be pulling out of the contest on the 28th and starting the long road to recovery.

1/12/2012 (1)

Rotator Cuff

Bench Load- 4,545
1x10_135
1x10_225
1x6_315

Biceps

I'm going to do another Axle C&P workout tomorrow so I stayed light with not much volume today. I really want to do well in this event in the contest on the 28th.

1/10/2012 (1)

Jump Rope
300x

Ploymetrics

Rotator Cuff

Axle Clean & Press Load- 2,024
1x6_130
1x3_218
1x1_284
1x1_306
1x1_341 Miss

Axle DeadLift Load- 1,070
1x1_490
1x1_580

1/8/2012 (1)

Front Squat Load- 1,535
1x3_155
1x3_245
1x1_335

Farmers DeadLift Load- 3,360
2x3_280 per hand

Atlas Stone

1/6/2012 (2)

Jump Rope
300x

Plyometrics

Front Squat Load- 1,584
1x3_220
1x1_264
1x1_308
1x1_352

Clean Load- 1,584
3x2_264

Squat Load- 3,450
1x5_335
1x5_355

Kept it a little lighter today to save some for Sunday's events and Tuesday's axle and deadlift.

22 days till contest

1/5/2012 (1)

Rotator Cuff

Bench Load- 5,135
1x10_135
1x5_225
1x3_315
1x3_335
1x2_355

Close Grip Bench Load- 5,400
3x8_225

Took some time off pressing for Christmas break. It didn't hurt my over head, but seems to have really hurt the bench.

1/3/2012 (1)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 2,352
1x6_130
1x3_218
1x1_284
1x1_306
1x1_328

Axle DeadLift Load- 1,680
1x3_560

1/1/2012 (1) Happy New Year

Front Squats Load- 1,845
1x5_155
1x3_245
1x1_335

Tire

Farmers Walk
1x100 ft_280 per hand