Cellar Yeti Posted June 15, 2013 Author Share Posted June 15, 2013 This is from yesterday, was busy on my last day in San Diego and today getting home, did not have time to update. 6-13-13BB bench press 195x5 200x4 205x2 175x8 160x10 140x10 > XDips 87.5x4 62.5x8 50x10 25x12 > 90/65/52.5/25DB chest flyes 2x60x5 2x50x8 > 63BB shoulder press 100 x8x8 > X This was an interesting chest day. I had access to a bench with safety spot bars so I went balls out testing my strength. Mind you I have not tested my legit BB bench strength since getting into lifting more seriously back in September 2012. So I was surprised after pyramiding in reverse that I ended up with 205x2, I know if I redid this chest day I could easily do 210-215 x4-5 starting fresh. This amazes me considering I remember working out at this very gym back in 2011 and fighting viciously to bench my body weight of 140 at the time. I've injured myself yet again; this time I mistakenly asked someone to assist me on getting two 90s into position on DB bench. I should not have because I am not used to working on a bench vs the floor, 180 is not my maximum, I was struggling with 191 and vs injuring myself I decided to roll back 10lbs to 181. This 181 would not be difficult for me to roll off my step stool/crate setup for starting DB floor press but I am not used to kicking this heavy weight up on a bench. This was my mistake. He was not strong enough to get the two DBs up, as a result he could not lift the left side 90, it dropped to my chest with the other 90 in my right hand still in the air, my body tried to balance itself and I felt my back twist and go out. That is why I moved to the barbell bench. I've learned yet another valuable lesson. No working on unfamiliar equipment, as well as no uniateral deadlifts, no unilateral DB floor press, no heavy DB floor presses without a more sufficient self spotting rig (DBs hanging from chains in starting position) This has made me think and re-consider my actions before I purchase more weight or equipment, would it not be better to either purchase a bench/rack/safety bar setup or improvise something just as sturdy and do BB bench vs. continuing to struggle with DBs? I know shoulder issues are common in BB bench but after some deliberation at lunch I've decided I could improve the directional force on my shoulders by perhaps finding something similar to an EZ bar but longer to bench with. This will require some research and deliberation before I rehash my equipment wishlist. In the mean time my back day is going to be severely truncated tomorrow. I will do weighted chin ups and bicep curls and MAYBE some 1 arm rows if I feel my back is up to it, then my new 2 days rest after this circuit (which btw has been working nicely) On a side note I did dips on a solid dip station verses my suspension straps and was very pleased. I would very much like to work out a solution to do dips on a solid dip station instead of my straps from now on and am working on a cheap solution. Sorry for another book. <3 Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 15, 2013 Author Share Posted June 15, 2013 6-15-13 50 minutesWeighted chinups +87.5x4 +4 negatives 62.5x6 50x9 25x15 > Hold1 arm DB rows 140.5x4 123x6 110.5x10 > HoldBicep curls 2x45.5 x8x8 > 48 Back felt a bit squirrely but I worked around it and got through the truncated session with no hiccups. It will be a week before I train back again and by then it should be in tip top shape. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 17, 2013 Author Share Posted June 17, 2013 6-16-13Rest today, but I worked for 4 hours and ended up burning around 500-750kcal. Manual labor is tough work. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 17, 2013 Author Share Posted June 17, 2013 6-17-133.1 mile run, 35 minutes. Now that I am back up on the mountain a 3 mile run takes 35min or so. It's because the first 3/4 of my run is on an uphill gradient. The 80+ degree temps don't help. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 18, 2013 Author Share Posted June 18, 2013 6-18-13 1 hr 10 min1 leg DB squats 156x4 146x6 136x8 > 161/151/141Weighted pullups +77.5x4 56.5x7 45x10 20x15 > 80/60/47.5/22.51 leg lunges 176 x8 > 181Calf raises 196 x15x15 > XSide raises 2x 63 x10x10 > 65.5 Went pretty hard today and everything feels good except my upper back which is still sore from the beating on back day. I didn't feel comfortable 1 arm deadlifting a 100+lb dummbell into position for 1 leg calf raises so I did lighter doubles; I may keep it this way to avoid injury. Happy national picnic day, mom and I are going on a picnic. (: Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 20, 2013 Author Share Posted June 20, 2013 6-19-13Rest today, ended up doing lots of walking, about 6 miles; half of it fasted. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 20, 2013 Author Share Posted June 20, 2013 6-20-13 1hr 10 minDB chest press 181x4 166x6 151x10 > 186/171/156Weighted dips 87.5x4 62.5x7 50x10 25x12 > 90/65/52.5/25DB chest flyes 2x63 x8x8 > 65.5DB shoulder press 96 x8x8 I'm going to go back to DB push press for shoulders but keep the weight down. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 21, 2013 Author Share Posted June 21, 2013 Newest piece of weightlifting equipment acquired. A folding step stool?http://www.amazon.com/Plastics-101-6-White-Foldz-Stool/dp/B000NOUQRA/ref=pd_sim_sbs_hg_4 I am a minimalist in a lot of aspects of my life. Weightlifting is no different. I don't own a lot of expensive designer equipment and the equipment I do own has multiple functions. I already own one of these step stools and use it a lot of DB chest press on the floor, I rest my dumbbell on top of one stool and a milk crate (which this new stool is replacing) and then roll the DBs off and start my lift. They are the perfect height off the ground for my short forearms, and they cup ever so slightly in the middle to hold the DB in place before I roll it off to start the lift, they are also tough as nails as when I dump the weight the stool usually gets slammed, hard; the little guy doesn't have a scratch! The crate I am using along side my current single stool has a lip on the bottom and often gets caught on the DB so I have to wiggle it free risking injury to myself and taking energy away from the lift; not so with the step stool, the weight rolls smoothly right off with little effort. Other uses for one of these stools, or two? One arm bent over rows, 1 leg squats, step ups, jump squats, and reaching treats on the top shelf. (; I also purchased 4x spring collars for added security when dealing with heavy loads. You really don't need a ton of equipment or money to lift at home and get built. I have spent around 375 on ALL this equipment, and I could have paid less if I bought my iron used on Craigslist. 2x Olympic DB Collars4x Spring Lock Collars and 4x Screw Down Collars4x 2.5lb Olympic Weights4x 5lb Olympic Plates4x 10lb Olympic Plates4x 25lb Olympic PlatesSuspension strapsDoor-jam Pullup Bar2x 9"x11" E-Z Fold StoolsProtective FlooringWrist StrapsLifting StrapsPillow(s) This is my wish list, I will work on this as I get free of debt.4x 35lb Olympic Plates47" Champion Olympic EZ Curl BarDip/Pullup/Chin BeltWeight Tree Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 21, 2013 Author Share Posted June 21, 2013 6-21-133.1 mile run, 32 minutes. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 22, 2013 Author Share Posted June 22, 2013 6-22-13 1hrDB deadlift 196x5Chinups 87.5x4 62.5x6 50x10 25x15 >90/65/52.5/27.51 arm DB rows 140.5x5 125.5x8 113x10 > 143/128/115.5DB shrugs 196x10x10Bicep curls 2x48 x8x8 > 50.5 Was going to pyramid down on deadlifts but my back felt a bit squirrelly so I stopped; still it feels much better. I noticed a change in my bicep/lat strength while chinning that startled me a bit, I remember last week I struggled a bit with chins but this week the new weight was MUCH easier my vest is maxed out at 90lbs and I literally cannot fit anymore iron it, luckily I found a big heavy 10-15lb bike chain I can use for a few weeks of resistance. I also felt this strength change while 1 arm DB rowing, the weights went up much more explosively; I can't find anything that matches the stability of a bench for 1 arm rowing so I may put it on my wish list just for rows...lol. I'll now be running on Wednesday after legs and Sunday in the middle of my 2 day rest, nce every 3 and 4 days. Time to take a few days rest and do some work, spend some time with mom. Have a nice weekend. (: Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 24, 2013 Author Share Posted June 24, 2013 6-23-133.1 mile run, 33 minutes. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 25, 2013 Author Share Posted June 25, 2013 6-25-13 1hr 10 min1 leg DB squats 161x4 151x7 141x10 > 166/156/146Pullups 80x4 60x7 47.5x10 22.5x15 > 82.5/62.5/50/251 leg DB lunges 181 x8 > 186DB shoulder side raises 2x65.5x10x10 > 2x68Calf raises 196 x15x15 > X Nearly passed out on my last set of split squats. I was seeing stars; i then proceeded to crawl, not walk, yes crawl on my hands and knees, across the room to my chair to rest. lol. Oh sorry for not updating yesterday. I just worked and rested. Link to comment Share on other sites More sharing options...
HIT Rob Posted June 25, 2013 Share Posted June 25, 2013 Am not a big fan of unilateral movements, but one legged squats are the bomb:) Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 25, 2013 Author Share Posted June 25, 2013 Am not a big fan of unilateral movements, but one legged squats are the bomb:) Yeah, I have cut nearly all unilateral movements from my regime save for 1 arm DB rows, split squats, and 1 arm bicep curls (I actually prefer EZ bar curls but have yet to buy an EZ bar).. I just got some new equipment. A matching folding step stool to do DB floor chest presses on, and 4 spring collars. The collars weigh about 2 1/2 lbs combined so I'm going to use them for security on heavily loaded DB(s) and to close the gap on moving between weights on chest and shoulder movements (which I tend to stick on) So I am on 181lbs for DB chest press since my roll back, and instead of going to 186 I can go to 183.5 and close that gap a bit to facilitate more incremental muscle growth as I get closer to my ceiling. Pretty excited. I suspect my DBs with their original collars actually weigh closer to 15lbs vs 13lbs but I need a proper scale to test. If you've ever wondered why all my increments on DBs are weird intervals like 151/156 or 153/155.5 for single loaded DBs that is why, they weigh 13lbs a piece and I use 2.5 weights to increment or 5lbs for two DBs. It's gonna get even weirder now with these extra collars which weigh 2.5lbs; you'll be seeing shit like 183.5 and 188.5. lol. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 27, 2013 Author Share Posted June 27, 2013 6-26-133.1 mi run, time? Forgot to update yesterday. 6-27-13 1hr 5 minDB chest press 183.5x3 168.5x6 153.5x9 > HoldDips 90.5x4 65x7 50x10 25x15 > 93/67.5/52.5/27.5DB push press 121x5 111x8 101x10 > 126/111/101Chest flyes 2x65.5 66.75x7x6 > Drop 2x64.25 My new step stool and collars worked amazingly. Very hot today, but it sapped some of my strength. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 29, 2013 Author Share Posted June 29, 2013 6-28-13Rest today. It's hot. Screw this, I'm going to take a cold shower. Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 29, 2013 Share Posted June 29, 2013 Good training CY, especially in that weather! Nice to know I'm not the only one with weird weight measurements - mine are because I'm converting from Kg's to lbs. You have much planned for the weekend? Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 29, 2013 Author Share Posted June 29, 2013 Haha, funny stuff man, multiply by 2.2! I saw your pics in the other thread, you've got a killer physique bro. Not much planned for the weekend. I am going to weightlift in just a few (skipping deads still cause of my lower back) I am supposed to run tomorrow but it's gonna be hot early in the AM (85+) so I will probably end up running tomorrow night when it gets cooler before the sun goes down at 8:03, in a fed state. I am not sure though because the coyotes here are fucking ballsy lately and I don't wanna get eaten. We'll see how cool it is tomorrow night at 7 PM cause I begin fasting at 6/6:30 now. Other than that, just trying to stay cool. Haha. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 29, 2013 Author Share Posted June 29, 2013 6-29-13 55 minutesChinups +90.5x4 65x7 52.5x9 27.5x15 > 93/67.5/55/301 Arm DB rows 143x4 128x7 115x11 > Hold/130.5/118DB Shrugs 198.5 x10x10 > XBicep curls 51.75 x8x8 > Hold I'm not struggling at all with chins and certainly not slowing down with the weight I am adding. It's amazing. I'm even letting my body drop to nearly a dead hang before I pull upward. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 1, 2013 Author Share Posted July 1, 2013 6-30-131.5hrs fasted manual labor, 3.5 fed. I'm not going to jog today, too fricken hot and working today in the heat for 4 hrs destroyed me. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 1, 2013 Author Share Posted July 1, 2013 7-1-13Resting some more today. I will work for a few hours fasted. Does anyone else enjoy meditation? Meditation for me is a vital part of my mind body connection for health and clamness. I rarely do sitting meditation but often do walking meditation; I can even zone out while I am working in the park believe it or not. I think there is a lot of misinformation on meditation and there are many forms and methods to tune your mind and soul. For me being fasted is an integral part of not only my physical health, but also meditating. I will only eat 6-8 hours out of any given 24 hr period. It helps very much. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 2, 2013 Author Share Posted July 2, 2013 7-2-13 1hr 10 min1 leg squats 168.5x4 158.5x7 149.5x10 > 173.5/163.5/153.5Pullups 83x4 62.5x7 50x10 25x10 > 85.5/65/52.5/25Lunges 189x8 > HoldCalf raises 198.5 x15x14 > X (Lost my grip last rep)Shoulder side raises 2x69.25 x10x9 > Hold Leg days are brutal. It's such a horrible feeling pushing your legs, the foundation your body rests on, to their absolute breaking point and then dragging yourself across the floor like a pathetic worm to a chair to sit in and rest. But because legs are so vital I give them absolutely everything. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 4, 2013 Author Share Posted July 4, 2013 7-3-133.1 mile run, 30 minutes 7-4-13 1hr 15 minDB chest press 183.5x4 168.5x7 153.5x11 > 186/17156Dips 93x4 67.5x7 52.5x10 27.5 x14 H/70/H/30DB push press 128.5x4 113.5x7 103.5x10 131/H/HDB chest flyes 64.25x9x6 > Hold Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 6, 2013 Author Share Posted July 6, 2013 7-5-131.5hrs fasted manual labor, rest. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted July 6, 2013 Author Share Posted July 6, 2013 7-6-13 55minChinups 93x4 67.5x7 55x10 35x14 > 95.5/70/55/35DB rows 145.5x4 130.5x7 118x10 > Hold/133/120.5DB shrugs 198.5 x10x10 > XBicep curls 51.75 x8x8 > Hold Two days of rest ahead. Weewoo. Link to comment Share on other sites More sharing options...
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