Single Arm DB OHP - 35# x 8 each, 50# x 5/5/5/5/5 each

DL - 135 x 5, 225 x 3, 285 x 5, 315 x 3, 355 x 1/1/1/1/1

Chin-ups - 6/6/4

Makes Me Wanna Holler

BP - Bar x 5, 95 x 5, 125 x 3, 150 x 5, 170 x 3, 190 x 1/1/1/1/1

DB Rows - 75# x 20 Right, 20 Left

Calf Raises +50#  x 20

SQ - bar x 5, 135 x 5, 205 x 3, 245 x 5, 275 x 3, 305 x 1/1/1/1/1

DB Hammer Curls - 45# each - 10/8/6
superset with
Ab Wheel rollouts - 10/8/8

The last rep, Yes, chickens have meatier calves

Single arm DB OHP - 35# x 8 45# x 8/8/8

DL - 135 x 5, 225 x 3, 315 x 3/3/3/3/3

Chin-ups - 7/6/5

This is the way, step inside

SQ - bar x 5, 135 x 5, 205 x 5, 245 x 5/5/5

BP - bar x 5, 95 x 5, 135 x 5, 155 x 3, 170 x 3/3/3/3/3

DB Rows - 75# x 15 R, 15 L

I Was Up This Morning...Blues Walkin Like a Man

SQ - bar x 5, 135 x 5, 205 x 3, 245 x 3, 275 x 3/3/3/3/3

BP- bar x 5, 95 x 5, 125 x 5, 150 x 5/5/5

Hammer DB Curls - 40# x 12/10/8
super set with
Ab Wheel Roll-outs - 12/10/8

My God, We've Elected Elvis as our President

Perhaps Trump should hold off the drugs until AFTER the presser

One arm DB OHP - 25# x 10 each, 35# x 10 ea, 45# x 5/5/5/5/5 each

Deadlift - 135 x 5, 225 x 3, 285 x 5/5/5/5/5

Chin-ups - 8/4/3

Won't You Tell Your Dad Get off My Back

One of the sweeter songs ever made about young love on this Valentine's Day.

SQ - bar x 5, 135 x 5, 205 x 3, 245 x 5/5/5

BP - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5/5/5

DB Rows - 30# x 10/10 50# x 10/10 70# x 10/10/10/10

No Depression

I'm feeling pretty decent. Decided against a de-load week. Hope it doesn't bite me in the ass.

SQ - bar x 5, 135 x 5, 185 x 3, 215 x 2, 245 x 5/5/5/5/5

BP - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5

DB Hammer Curls - 35# each x 12/10/8
Super-set with
Ab wheel roll-outs - 12/10/8

God Loves a Drunk

Does God really care for your life in the suburbs?
Your dull little life full of dull little things
And bring up the babies to be just like daddy
And maybe I'll be there when he gives out the wings

Missed posting yesterday's workout

Thursday, November 9, 2017

21st anniversary of the death of one of my best friends. I still miss you, Jim.

 One Arm DB Presses - 40# x 5 Right/5 Left, 60# x 3 R/3 L, 75# - Right fail twice, 75# x 1 Left, 65# x 1 R/1L, 1L/1R, 1L/1R

Deadlift - 135 x 5, 225 x 3, 315 x 1, 345 x 1/1/1/1/1

Chin-ups - 8/8/4

No surprise about the fails on my right on the DB presses. Despite it being my dominant hand the reps I did make required a little push with the legs. My right side has been weak ever since I frigged my shoulder up a couple years ago. This is why I'm struggling with singles on bench with weights that I once considered warm-ups.  It's been pain-free but the weakness remains. I'm hoping that some of the unilateral work with DB's helps correct that imbalance.

I Ache in All the Places That I Used to Play

SQ - bar x 5, 135 x 5, 185 x 3, 235 x 5/5/5


BP - Bar x 5, 95 x 5, 135 x 3, 165 x 2, 185 x 1/1/1/1/1

DB Rows - 60# x 20 right, 20 left

Feeling pretty beat up. Skipped the last couple de-loads but my body is telling me it's time.
Thursday is DL day and then de-load.

Embrace the Suck

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 1, 295 x 1/1/1/1/1 - meh. Everything felt heavier than it should have. Couldn't get the lower back to loosen up.

BP - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5 - bursitis is starting to flare up in right elbow

Curls - bar + red band/bar/band drop sets - 18/10/10

Ab wheel rollouts - 12/12

It's the Song I Hate, It's the Song I Hate

Single Arm DB OHP - 35# x 8 each, 45# x 8 ea,, 60# x 5 each/4 each/3 each

DL - 135 x 5, 225 x 3, 305 x 3/3/3/3/3

Chin-ups - 8/6/4