[jojo64155]

Glad to see you back lifting, Jo! Don't think I haven't forgotten our race to 500 in the TBDL. I hope to get back to it in the next few weeks after twisting my knee a month or so ago.

Oh no, I didn't forge! I have been worried about my month long hiatus and how it would effect me. The effect is definitely being felt, but I'm still all in!

Pics required at the end, if the lift is made!

 

[jojo64155]

I just finished my workout today, and It wasn't all that bad. it's going to be tough to get back in the groove with all this getting old crap..

Warm ups X2

Rack pulls from just a hair above the knee
135X5
225X5
315X5
405X5 double overhand grip up to this point
455X3 I had to move to a switch grip here, I couldn't hold on with overhand grip anymore.
505X2
405X3

Pulldowns, narrow parallel grip handle
150X10
180X7
210X5X3 sets

Ab wheel
3X10

 

[Trogshak]

jojo, what does a rack pull entail?

 

[jojo64155]

I get into a power rack, one that has pins so I can set the range of motion, in this case, my deadlifts. I set the pins to be as close to knee level as possible, the best I could do was about 1.5" above my knee. Then I just to do my lift as normal, it really helps my hip drive thru, and gets me accustomed to the heavier weights.

Most gyms have racks, they can be used for bench press as well if one wanted to work on lockouts, or a particular portion of the range they are weakest in. I sometimes like to set the pins approx.
3-4" off my chest, where I tend to be weakest, snd push thru from there.

I hope that makes sense..

 

[Trogshak]

Yes, that does make sense, and I now understand why you are doing so. Thanks.

 

[jojo64155]

I just got back from the gym today, it's amazing how much you can loose in a month off, and a disrupted schedule for another few weeks...sigh, oh well, all we can do is push on, so I did!

Warm ups X 2

Standing dumbbell hammer curls (straight out)
35X15
45X10
55X8X3 sets

Flat bench dumbbell press
60X20
80X10
90X10
100X10X3 sets surprisingly not bad, the first set felt quite heavy though...

Overhead triceps extensions
90X10X3 sets

Ab wheel
3X10

I'm hoping to go thru some TBDL's tomorrow, this new schedule is really making things difficult, but that's where we shine right!

 

[jojo64155]

To busy, and or tired to post yesterday's minimalistic workout, but at least it was something.

Warm ups X2

Standing dumbbell hammer curls
42X22X3 sets it's an odd dumbbell, and all I have here at work, but it works. 42# for 3 sets of 22 reps. There reps were arbitrary, I just looked at the calendar and saw it was the 22nd, and it just went from there.

Standing dumbbell side lateral raises
3"stainless flange X10X4 sets I have no idea what a 3" stainless steel blind flange weighs, 20 something pounds I'd imagine.

dumbbell triceps kickbacks
42X15X3 sets

no ab wheel here, so I'll have to make that up tomorrow.

 

[jojo64155]

I finally got back to the gym today, I wasn't sure where to start so I went with TBDL's. They weren't as rough as I felt they may be, they certainly weren't "easy", but it wasn't bad either.

Warm ups X2

TBDL
135X10
225X10
315X5
365X5X5 sets

seated Low pulls, narrow parallel grip handle
210X10
240X8X3 sets

Ab wheel
3X10

Walked a lap with 2-50# kettle bells, then walked another 1/2 mile. Hopefully that will help with leg soreness tomorrow!

 

[jojo64155]

A little bit of arms today, I'm going to try for some leg work Friday.

Warm ups X2

Standing, dumbbell hammer curls, to the front
35X15
40X10
45X10
50X10
55X8X2 sets

Lying, dumbbell, triceps rollbacks
40X10
45X10
50X10X2 sets

Lying triceps extensions, using a curl bar
90X15
100X10
110X10X3 sets

Walked a lap with 50# dumbbells, then a mile without.

Ab wheel
3X10

 

[jojo64155]

With this temporary/new schedule, it's been really difficult to get on a regular workout schedule. It seems like it should be easier, but, for me, it's not. Anyway, I hit it today, with not bad results, but no records either.

Warm ups X2

TBDL
135X10
225X5
315X5
405X2
425X1
445X almost 1 should have been at least 1, but I wasn't fully ready so I dropped it.
405X2
365X5
315X5

Pulldowns, medium width, parallel grip handle
150X10
180X8
210X8

Pulldowns, narrow, parallel grip handle
210X5
240X5X2 sets

Ab wheel
3X10

Walked a mile, the middle lap (1 lap) with 2 X 50# kettlebells

 

[jojo64155]

I'll sure be glad when I get away from my current schedule, January it will be over, then I can get back to some sense of normalcy. I threw together a mix today, trying to hit neglected areas.

Warm ups X2

Standing dumbbell hammer curls
45X10
55X8
45X10

Dumbbell, lying triceps extensions (on the floor)
40X10X3 sets

Dumbbell, flat bench press
60X10 (5 reps normal, the alternated hands for 5 more reps)
80X10 (SAA)
100X10

Deadlift rack pulls, approx. 3" from top (lift off the pins and hold, set back to a dead stop, then repeat)
225X5
315X5
405X5 started with a switch grip here
475X5
525X5

Ab wheel
3X10 planking for 5 seconds on the 10th rep of each set

 

[jojo64155]

I got in a decent deadlift workout today, I was happy anyway. I feel like there's hope to pull some good out of this messed up work schedule! (I need to retire!)

Warm ups X2

TBDL
135X10
225X10
315X5
365X5
385X5X5 sets Strange as it was, they seemed to get easier as they went on.

Farmers walk with trap bar loaded to 315#
35 steps (I walked across the room and back)

Pulldowns, wide straight bar
125X15
150X15X3 sets

Ab wheel
3X10

 

[jojo64155]

I finally brought myself to do a workout after working all night, it wasn't as bad as I had expected, which is nice, maybe I can turn this slump into something productive!?

Warm ups X2
Standing dumbbell hammer curls (to the front, even though I prefer cross body)
40X15
50X10X3 sets

Lying triceps extensions (on the floor) lower the weight to the floor, dead stop, extend
90X15
100X10
110X10
125X10X3 sets

triceps pushdowns, "V" handle
3 sets of 10 going up in weight

Ab wheel
3X10

Walked 1 mile, 2 laps carrying 50# kettlebells

 

[jojo64155]

I finally got back to the gym today, I did some chest and back.

Warm ups X2

TBDL
135X10
225X5
315X5
365X5
385X5
405X5X2 Sets
425X5X3 Sets felt good for the first two sets, then the third was a bit harder

I forgot to add, I idid the walking with the trap bar, at 315# for 40 steps.

Flat bench dumbbell press
60X15
80X15
100X10X2 sets

Walked a mile, carried the 50# kettle bells for a lap in the middle

Ab wheel
3X10

I may not get to my goal of 500# on TBDL, but the way things are going I think I'll be knocking on the door!

 

[44 Flattop]

I'd say you're pounding on the door with a sledgehammer!

 

[jojo64155]

I got in a bit of a mix up workout today, I just wanted to work some areas I felt were neglected.

Warm ups X2

Standing dumbbell hammer curls
30X20
35X20
40X15
45X10
50X10
55X10

Triceps pushdowns
70X20X2 sets
85X20
110X10X3 sets

Pulldowns, medium width, parallel grip handle
150X10
180X10
210X8
225X8X2 sets

Ab wheel
3X10

Walked a mile, at the half way point I walked a lap with the 50# kettlebells.

 

[jojo64155]

I finally got back into the gym today, I was worried about missing tomorrow, due to the holiday, and not getting back until Friday. Good thing for me I went today, it turned out to be a decent day!

Warm ups X2

TBDL's (I wanted to do singles today, but on the lighter weights it didn't seem enough to get thoroughly warmed up)
135X10
225X5
315X5
405X1
425X1
455X1 The low end was not easy, but once it passed my knees it was all over. It felt light at the lockout.

Lift and walk with the trap bar
315X40 steps X2 I did it twice, just for grins. I feel like I could go further, but I'm limited to 40 steps by the size of the room and maneuverability.

Ab wheel
3X10

Walked a mile, did one lap with the 50's at the mid point.

A pretty good day.

 

[jojo64155]

I had planned on a light TBDL workout today, and that's a good thing, because I didn't eat all day then tried to workout, there was just nothing in the tank, it was rough.

Warm ups X2

TBDL (lower handle, I've been using the upper handle primarily)
135X10
225X120
315X5X5 sets

Farmers walk with the Trap bar
315# for 50 steps. I can's see it going any further than that, there's no place to go unless I walk around the weight area, and that's not likely.

Rack, deadlift work, lifting the last few inches
315X5
405X5
475X5
525X5

Dumbbell triceps rollbacks
50X10
55X10
60X10
70X10

Ab wheel
3X10

Walked a mile with the standard one lap carrying the 50# kettlebells

 

[jojo64155]

I went in today wanting to do some triceps work, I feel like they, along with chest, have been somewhat neglected of late. Chest will remain that way, until Friday!

Warm ups X2

Lying triceps extensions
varied weight for 5 sets up to 135X7 reps

Pushdowns, narrow "V" handle
80X15
90X15
100X10
110X15X3 sets (10 upright, 5 reps overhead)

Ab wheel
3X10

Walked a mile, but instead of walking the middle lap (1) with the 50# kettlebells, I walked the middle laps (2) continuously, which is a PR for me. Two complete laps, 352 yards, I felt good about that, my forearms, not so much..

 

[jojo64155]

I'm trying to get back into the groove again, these mixed up shifts at work are really wreaking havoc on my system, sleep patterns and life in general.. I wanted to workout yesterday but opted for today instead, it wasn't great, but not bad either.

Warm ups X2

Standing dumbbell hammer curls, cross body (I only worked arms because I couldn't get to a bench)
35X20X2 sets
45X10X3 sets

Flat bench dumbbell press (Neutral grip)
50X20
60X15
80X10
90X8X3 sets (the neutral grip makes things awkward, somewhat hard to hold onto.)

Farmers walk with the trap bar.
135X10. warm up
225X10 warm up
315 carried for 62 steps a PR for me! I think I may up the weight next time, see what 365# does to the distance.

Ab wheel
3X10

walk one mile, no kettlebell carry on the middle lap today.