Cellar Yeti Posted December 6, 2012 Author Share Posted December 6, 2012 12-6-12 1hr 15minDB stiff leg deadlift 146# x10x10x10 > X1 arm DB deadlift 113# x8x8x8 > 115.5#1 arm DB deadlift 105.5# x8x8x8 > 108#Pullups +22.5# x10x10x~10 > 25#DB shoulder press 106# x8x8x8 > 111#DB shoulder side raises 43# x10x10x10 > 45.5#DB shrugs 116# x10x10x10 > 121# Dropped a set off my 1 arm rows and lateral deltoid raises. Threw some shrugs in. I feel mighty. Link to comment Share on other sites More sharing options...
mrbear666 Posted December 6, 2012 Share Posted December 6, 2012 new program still going well then boss! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 7, 2012 Author Share Posted December 7, 2012 Yes sir, it's going GREAT. 12-7-12 1hrRan 5.1 miles in 45 minAbs 0# x12x12 2.5# x12Obs 65.5# x12x12x12 > 68#Calves 131# x12x12x12 > 136# Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 7, 2012 Author Share Posted December 7, 2012 Just made an interesting discovery while looking at my running route. My supposed 4.25 mile route is in fact 5.1~ miles. I am quite surprised to realize this as it means I am running each mile in 8 3/4 minutes at a 6.8mph pace. On my fast days which I do in 43 minutes I am running each mile less than 8 1/2 minutes a 7.11mph pace. Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 7, 2012 Share Posted December 7, 2012 Haven't forgotten about you, work just ended up being crazy busy and then turned to shit when one of our 3 computers crashed in the shop. Spent most of one day having to write all of the sales down as it was our operating system that went tits up. Planning on a quieter and less stressful time this coming week !! Good work with all the running btw. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 8, 2012 Author Share Posted December 8, 2012 It's no sweat MF. I wanted your opinion but TBH I am hooked on this High/Low routine after some tweaking. It's working incredibly well with my body and recovery rate. In just a bit I plan to do A-Heavy today. Excited. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 8, 2012 Author Share Posted December 8, 2012 12-8-12 1hr 15minWeighted pushups +80# x5x5x5x5 > 82.5# (Just FYI, doing unladen pushups on two scales I move 105-110# of my body weight)Squats 146# x8x8x8 > XWeighted dips +40# x5x5x5x5 > 42.5#Chinups w/ alternating hand width+ 37.5# x5x5x5x5 > 40#Triceps overhead raises 65.5# x8x8x8x8 > 68#Bicep curls 43# x8x8x8 > Stay 1 week. For standard chins I like to do one close, two mid, and one wide gripe alternating between sets, also had to drop bicep curls, one because I fried em on chins and two because I am focusing on full ROM on them. Always feels so damn good to get that heavy weight vest off after the end of my workouts. Got some weird mild muscle pain in my anterior deltoid, tomorrow is a day off so I'll rest it. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 9, 2012 Author Share Posted December 9, 2012 I went to this 'Holiday' party and there was almost literally no Vegan food, I mingled a bit but got bored of telling people why I was not eating the food or throwing back copious amounts of booze, finally I retreated to the main hall of the nature center where all the fucked up stuffed animals were, it was either that or drunks, but there I found a bunny named Stuart, another Vegan! Him and I hung out for the remainder of the night, sharing carrots and celery. I'm so freaking antisocial.http://i1118.photobucket.com/albums/k615/WanderingYeti/1208121948.jpg 9hrs of sleep last night. Resting today. Link to comment Share on other sites More sharing options...
mrbear666 Posted December 9, 2012 Share Posted December 9, 2012 haha awesome mate! i would of done the same given the oppurtunity! ive been hanging round with my animals all day today stuart good name! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 10, 2012 Author Share Posted December 10, 2012 Animals, sometimes better company than humans, aye? Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 10, 2012 Author Share Posted December 10, 2012 I hurt my right anterior deltoid mildly a few days ago. I barely feel anything from it now but I know it's not 100% and will be sore after I lift today. I rested 100% yesterday so instead of doing B day Heavy today and running tomorrow, I will run today and do floor crunches so I don't have to hang off my shoulder and lift tomorrow. So I am just swapping em. When I go back to lifting tomorrow it should be 100%. It kind of messes my on/off schedule up, but I don't wanna fuck my shoulder up. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 10, 2012 Author Share Posted December 10, 2012 12-10-12 55 minutesRan 5.1 miles in 40 minutes 25 secondsAb floor crunches +5# x12x12x12x12No obliquesNo calves Decided not to do anything that'd disturb my shoulder today. It should be 100% tomorrow. Link to comment Share on other sites More sharing options...
mrbear666 Posted December 10, 2012 Share Posted December 10, 2012 Animals, sometimes better company than humans, aye? yeh i think they are sometimes! done the right thing with your shoulder pal, sometimes a day or two is all these things need! Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 10, 2012 Share Posted December 10, 2012 Easy on the shoulder, damn things aren't designed very well lol. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 11, 2012 Author Share Posted December 11, 2012 I have extremely fragile shoulders so if I feel something is amiss with mine I don't screw around. I'll stop for days until it's totally healed. Before I started lifting I had literally no shoulder mass. I could pick up a gallon of milk and hurt my shoulder.http://i1118.photobucket.com/albums/k615/WanderingYeti/mailgooglecom.jpg Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 11, 2012 Author Share Posted December 11, 2012 12-11-12 1hr 20 minDB stiff leg deadlift 146# x8x8x8 > X1 ar DB deadlift 118# x6x6x6 > 123#1 arm DB row 113# x5x5x5x5 > 115.5#Weighted pullups +27.5# x5x5x5x5 > 30#DB seated shoulder press 116# x5x5x5x5 > 121#DB shoulder side raises 45.5# x8x8x8x8 > 48#DB shrugs 126# x10x10x10 > 131# Shoulder feels really good. No issues. Day of rest tomorrow then a light A/B cycle. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 11, 2012 Author Share Posted December 11, 2012 Got some cardio in. Went and dug some fence post holes for an hour for my boss. Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 12, 2012 Share Posted December 12, 2012 Hopefully you got my PM, just sent it to you. Again, my apologies I took so long !! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 12, 2012 Author Share Posted December 12, 2012 Thanks for the PM MF. Appreciate your input pal. Day 100% off today. Slept 9hrs and now I am relaxing with a few cups of coffee. Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 12, 2012 Share Posted December 12, 2012 You slept for 9hrs and you still need coffee ?! Haha Cute rabbit too, I'd have done the same probably. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 12, 2012 Author Share Posted December 12, 2012 Don't need it, just like it. Nothing like a delicious cup of black coffee to start a day. Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 12, 2012 Share Posted December 12, 2012 Yup, can't beat it. I love coffee too. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 13, 2012 Author Share Posted December 13, 2012 12-13-12 1hr 15 minDB chest press 146# x8x8x8 > XDips +27.5# x10x10x10 > 30#Chinups + 37.5# x8x8x8 > 40#Triceps kickbacks 35.5# x10x10x10x10 > 38#Bicep curls 48# x7x7x7 > Holding at 48# 3x8Lunges 105.5# x10x10x10 I am not happy continuously dropping my bicep curl weight as my chinup weight goes ever higher. So I am sticking at 2x48# at 3x8 (or however many reps I can eek with good form) until they see fit to grow and I can add reps. I try and keep solid form while curling, no wiggling or anything, get the weight nice and deep into the ROM, and it's hard as hell after you chin the equivalent of 185+ lbs for 3 sets of 8. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 14, 2012 Author Share Posted December 14, 2012 Cold, snowy, icy, no proper running shoes for this sort of thing. Wrapped my feet in plastic bags and off I went. Didn't time it. Ran 5 miles. Had to use a different route, so unsure, there was a lot of ice. Also did:Hanging abs +2.5# x12x12x12 > +5#Obliques 65.5# x10x10x10 > 68#Calves 136# x12x12x12 > 141# Link to comment Share on other sites More sharing options...
Cellar Yeti Posted December 15, 2012 Author Share Posted December 15, 2012 12-15-12 1hr 15 minDB deadlifts 146# x8x8x8x8 > X1 arm DB rows 108# x8x8x8x8 > 110.5#Weighted pullups +25# x8x8x8 > 27.5DB seated shoulder press 111# x8x8x8 > 116#DB shoulder side raises 45.5# x8x8x8 > 48#DB shrugs 136# x10x10x10 > 146# I've started rotating between pea/rice protein and soy protein. Trying to keep things fresh. Really could use some extra weight for my deadlifts/chest press/squats, and a bar. Soon, hopefully. Link to comment Share on other sites More sharing options...
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