Training log because I can't remember what I did.

[BigChrisF]

Warm up
Stretching
Poor man's Reverse Hyper
bodyweight x 10 x 3
Camber Bar Curls
50 x 10 x 3

Skwats
bodyweight x 10
bar x 10
95 x 10
135 x 10

Some hair of the dog that bit ya. I'm either going to be super sore or not really sore at all.

[BigChrisF]

Warm up
Stretching
Poor man's Reverse Hyper
bodyweight x 10

Sumo Deadlift
135 x 10 x 2

This wasn't really a workout, but I thought I would log it anyway. I found some 45 lb plates (both iron and bumper) from CAP for an alright price. So, I bought 4 iron and 4 bumper. The mini workout started out with them all on my front porch. Since I have an partially exposed basement house, I carried them down the stairs, around back, up the stairs into the house, down the basement stairs and then across the house again to where the gym is. Then unboxed and distributed. Bumpers on the deadlift platform and iron on the squat rack weight tree. Solid conditioning for my fatness. The deadlifts were just trying out how the bumpers felt on my platform. Bumpers on 3/4" stall mats on top of several layers of OSB is probably gilding the lily a bit.

[BigChrisF]

Warm up
Stretching
shoulder circles
Mini band external rotation
10 x 5 each side
Poor man's Reverse Hyper
bodyweight x 10 x 5
Camber Bar Curls
50 x 10 x 5

Skwats
bodyweight x 10
bar x 10
95 x 10
135 x 10

Sumo Deadlift
135 x 10 x 4

My knees suck. I don't know why, but the curls were really burning and I was getting a pump. Weird.

[BigChrisF]

Warm up
Stretching
shoulder circles
Poor man's Reverse Hyper
bodyweight x 10 x 5
Mini band external rotation
10 x 5 each side
Band Press downs
10 x 5
Camber Bar Curls
50 x 10 x 5
Sumo Deadlift
135 x 10 x 5

Bench
bar x 10
95 x 10 pause on last rep
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
365 x 5 pause on last rep
225 x 10 pause on last rep

This warm up was almost a workout unto itself. I got to use my new plates today. They feel about right on weight, but I would like to get them on an accurate scale to be sure. I haven't done anything heavier for a while, so I decided to give it a go. It all went well other than feeling heavy.

[Altered Beast]

Senor volume over here! I likes.

[BigChrisF]

Warm up
Stretching
Poor man's Reverse Hyper
bodyweight x 10
shoulder circles
Mini band external rotation
10 x 5 each side
Band Press downs
10 x 5
Camber Bar Curls
50 x 10 x 5


Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
365 x 5 pause on last rep
225 x 15 pause on last rep

This went pretty well. I tweaked my left knee last Wednesday doing absolutely nothing other than standing, so I have been wearing a brace and limiting what I have been doing for the last week. Getting old sucks.

[BigChrisF]

Warm up
Stretching
Poor man's Reverse Hyper
bodyweight x 10 x 5
shoulder circles
Mini band external rotation
10 x 5 each side
Band Press downs
10 x 5
Camber Bar Curls
50 x 10 x 5


Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
365 x 6 pause on last rep
225 x 15 pause on last rep

Same thing again, just another rep on the 365 set.

[BigChrisF]

Last night:
Warm up
Stretching
shoulder circles
Mini band external rotation
10 x 5 each side

Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 12 pause on last rep
225 x 10 pause on last rep

I did this as work because I was held over on a mandate. The bar had a bend in it and was unstable and I didn't like it.

[Altered Beast]

I did this as work because I was held over on a mandate. The bar had a bend in it and was unstable and I didn't like it.

What's this blasphemy you speak of? Bent bar??????? Say it ain't so!

[BigChrisF]

What's this blasphemy you speak of? Bent bar??????? Say it ain't so!

I really don't like the wobbly feeling you get when a bar has an irregular bend on one end and tries to roll funny in your hands when you pick it up.

[BigChrisF]

Warm up
Stretching
shoulder circles
Poor man's Reverse Hyper
bodyweight x 10 x 3
shoulder circles
Mini band external rotation
10 x 3 each side
Band Press downs
10 x 3
Camber Bar Curls
50 x 10 x 3

Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 5 pause on last rep
365 x 7 pause on last rep
225 x 20 pause on last rep

Ok, initially I was thinking of doing some fives and going up to 405 and see if I can get a couple of reps. When I lifted off the 365, I knew that it wasn't really in the cards today and time was running short, so I just pulled a couple extra reps there and then went back down.

[Altered Beast]

I really don't like the wobbly feeling you get when a bar has an irregular bend on one end and tries to roll funny in your hands when you pick it up.

Couldn't agree more! Iron blasphemy it is!

[BigChrisF]

Warm up
Stretching
shoulder circles
Mini band external rotation
10 x 3 each side
Band Press downs
10 x 3
Camber Bar Curls
50 x 10 x 3

Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
365 x 8 pause on last rep
225 x 20 pause on last rep

The pause on the last rep of the 365 set was pretty quick and that set was a good and hard effort. I'm not sure if a 9th rep was possible.

[BigChrisF]

Warm up
Stretching
shoulder circles
Mini band external rotation
10 x 3 each side
Band Press downs
10 x 3
Camber Bar Curls
50 x 10 x 3
Poor man's Reverse Hyper
bodyweight x 10 x 3
Barbell Rows
135 x 10 x 3

Bench
bar x 10
95 x 10 pause on last rep
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 5 pause on last rep
365 x 8
225 x 10 pause on last rep

No pause on the last rep of 365. That was right on the ragged edge of failure and no way I would have made it even with a quick pause.