BCR's workout log. - Page 4

BCR · 06-28-2011, 05:27

Bench cycle....

Flat - 190x5x8
Face Pulls - 50x3x22
Skulls - 100x3x12
Seated DB press - 35x3x13

Overhead pressing used to kill my shoulder and put a kink in my neck. Now my tennis elbow is so bad I can't do laterals so I'm back to overhead pressing. Going light to see how it goes.

Deads cycle....

Conv - 325x7 paused
Sumo - 325x7 paused
Inverted Rows - 4x13 feel elevated
DB curls - 50x4x8

Felt good. Nice and light. I really like pulling Conv and Sumo on the same day.

BCR · 07-02-2011, 05:33

OOF!

My shoulder is killling me again.

Going to do the Bill Starr rehab routine that i did years ago and see if it works again.

So probably no posting from me for a while. Unless you chaps want to read about me benching 45 for 3 sets of 25.

Everyone keep rock-n-rollin.

BCR · 07-19-2011, 07:06

OOF. Been down and out for a while now.

Somehow I got an infection in my intestines. I thought I had food poisoning and had real bad aches for a day then was pooping out what looked like chunky motor oil. This lasted 5 days until I finally went to the doc.

Put me on Metronidazole for 10 days and I'm better now.

River of brown mud
Soiling my shorts and my soul
Pass the chamber pot

California Jack · 07-20-2011, 06:30

Sounds terrible Brad. Glad you are feeling better. How does one acquire an intestinal bacteria infection?

Did the down time help your shoulder problem?

BCR · 07-21-2011, 05:01

I talked to 2 different doctors and a nurse, and they all said you get it from either being on antibiotics or traveling.

I've done neither in years. And I didn't ask them further details which I should of.

So I blame Eye.

My shoulder is a little but better, but not much. It seems if I sleep on it wrong it makes it worse. Or if I have a pulse.

California Jack · 07-21-2011, 06:44

Quote:

Originally Posted by BCR

So I blame Eye.

BCR · 07-26-2011, 06:26

Slowly getting back on track.

Conv deads - 375x5 paused
Sumo deads - 375x5 paused
Inverted Rows - 4x13 feet elevated
Ez bar curls - 90x4x12

I skipped one week of pulling cuz I was sick, and my lower back was crushed after this piddly workout. It didnt injure anything, but DOMS set in almost instantly. Pretty funny.

DB flat bench - 55x12, 65x12, 75x12, 85x7
Skulls - 90x4x12
Seated DB press - 35x4x15

Haven't done DB bench in long time. I must really tuck my elbows on these, cuz days later my chest wasn't sore at all, but my serratus and tris were crushed. Interesting stuff.

BCR · 07-26-2011, 12:16

Little conditioning....

20 sledge hammer swings
10 box jumps (about 32" high)
Pull tire backwards 200ft
Pull tire forwards 200ft

Rest 2 mins. Repeat 3x. About 15 mins total.

This was brutal on my legs. I've replaced my sled with an old 35" tire I have. Its much harder to keep momentum going when pulling the tire.

I think I pulled my sternum I was breathing so hard.

BCR · 08-04-2011, 05:23

Strength is down lately with the latest happenings.

Bench day

Flat - 210x5x5
Skulls - 110x4x10
Seated DB press - 40x4x10
Flyes - 50x2x10

Ironically even though my strength is down, this was a great workout. Felt really good.

BCR · 08-04-2011, 13:32

Little conditioning....

40 sledge hammer swings
Pull tire backwards 200ft
Pull tire forward 200ft

Rest 2 mins. 3x.

Then 20 sledge hammer swings
Pull tire backwards 100ft (fast as possible)
Pull tire forward 100ft (sprint on toes)

Rest 2 min.

Press tire to lock out over head and hold for time.

Took about 21 mins.

BCR · 08-12-2011, 04:57

Bench day....

Flat - 235x5x3 (five sets of three Jack)
Skulls - 120x4x8
Seated DB press - 40x4x10
Flyes - 50x2x10

Strength is still down. Benching felt terrible, like 2 hyenas were strapped to the bar, along with 235.

California Jack · 08-13-2011, 13:43

Quote:

Originally Posted by BCR

Bench day....

Flat - 235x5x3 (five sets of three Jack)
Skulls - 120x4x8

Ok, so I got the bench part now, but for the skulls did you do 120 reps or 120 sets with 4 or 8 pounds?

BCR · 08-14-2011, 05:39

Quote:

Originally Posted by California Jack

Ok, so I got the bench part now, but for the skulls did you do 120 reps or 120 sets with 4 or 8 pounds?

Show some respect Jack.

E I G H T pounds thank you. Not 4lbs.

BCR · 08-15-2011, 10:18

Deads......

Conv - 325x7 paused
Sumo - 325x7 paused
Inverted Rows - 4x14 feet elevated
Ez bar curls - 100x4x8

Still feel a bit off. Strength down a bit.

BCR · 08-17-2011, 07:24

Bench day.......

Flat - 260x5x1 (5 singles)
Skulls - 130x15, 10, 10, 10
Dips - 4x12
Flyes - 50x4x8

Felt pretty good. 130x15 is a PR on skulls.

California Jack · 08-17-2011, 17:22

Congrats on you 130 rep PR!

BCR · 08-18-2011, 05:17

Quote:

Originally Posted by California Jack

Congrats on you 130 rep PR!

Yeah it got prety dicey at 122 reps, but I ground it out.

BradD · 08-19-2011, 18:38

Quote:

Originally Posted by BCR

My shoulder is killling me again. :

I know why. You did sets of 13 on your DB Presses!

Sent from my DROIDX

BCR · 08-26-2011, 05:36

Little conditioning.

10 burpees
20 sledge swings
30 bodyweight squats
40 jumping jacks

2 mins rest. Repeat 3x.

Then shoulder sandbag and carry 800ft changing shoulders 4x.

Then press bag to lock out and hold for time. (which was about 2 sec today).

California Jack · 08-26-2011, 21:54

Hey Brad, you been riding your bike?

BCR · 08-27-2011, 04:36

Yessir I have.

On tuesdays I ride as long as it isn't raining, and sometimes on Thurs as well.

Good times!

California Jack · 08-27-2011, 12:40

Cool. I have been thinking about getting back into biking.

BCR · 08-28-2011, 05:21

I love it.

Funny thing is I don't do it at all for "exercise". Its pure enjoyment for me.

I hardly ever ride my road bike, my mtn bikes get all of my use.

BCR · 08-29-2011, 13:44

Assistance

Pullups - 4x7
Chinups - 4x7
Standing calves - 270x10x12 (1 min rest between sets)

Deads.....

Conv - 375x5 paused
Sumo - 375x5 paused
Conv - 225x12 paused
Inverted Rows - 4x15
Barbell curls - 95x4x8
Incline Curls - 35x4x10

Slowly but surely I'm drifting back into BB mode. Mwuahahahahaha!

BCR · 09-09-2011, 05:37

Small conditioning workouts.

Trap bar deadlift 155x20
20 jumping jacks

Rest 1 min, repeat 5x.

These made my ass really sore.

BNP 45x20
20 jumping jacks

Rest 1 min, repeat 5x.

These made the back of my head really sore.