Hy-Maints 2014 Log

[Hy-Maint]

Re: Hy-Maints 2014 Log

4/4 deads/squats

hit pr's on both my squat and my deadlift today!

squats: 145x5, 155x5, 165x5, 175x5 2 sets
conventional deads: 185x5, 205x5, 225x5 2 sets, 245x5
hammies prone

I def could have gone heavier on my squats but after i worked up to 175 i was tired. i will go up 10 pounds next week as long as i feel good when i start my first set. Today is chest. I'm hung over right now so I'm not sure what #'s I'm gonna be able to do today. I gotta stop drinking.

[Hy-Maint]

Re: Hy-Maints 2014 Log

4/3? 4/4? It's Thursday that's all I know

shoulders- light
db mil press: 35x10, 40x10, 40x9, 40x8
wide grip bent rows sb: 85x10, 95x8 3 sets
upright rows sb: 65x10, 85/65x5/5, 75x8 2 sets
oh press: barx10, 55x10 3 sets
cable lat raise: 15x13, 25/15x6/6 3 sets
bent db flys: 20/20/25x10 3 giant sets

good workout. shoulders felt fine. nasty sinus cold so i couldn't really breathe and kinda felt like sh*t.

[Hy-Maint]

Re: Hy-Maints 2014 Log

4/3 bi/tri

chin ups: 10 cannot do these yet. My fingers kills me so i switched to rev curls bar only for wu
close grips: 95x10 2 sets, 95x8 2 sets
sb curls: 75x4, 65x10, 75/65x3/7, 65x10
vbar: 65x10, 80x8 2 sets, 65x10
db hammers: 25x10, 30/25x4/6 2 sets, 30/25x3/6
conc curls: 25x8 4 sets ss w/
lying db tri ext: 20x15 2 sets, 25x10 2 sets
20 min cardio

not bad workout. today is shoulders. not scheduled to be a heavy day.

[Hy-Maint]

Re: Hy-Maints 2014 Log

4/1 Legs

Sumos light: 135x8, 185x5 2 sets, 205x5 2 sets
lunges w bar: bwx20, barx15 3 sets of both alternating
seated press: 360x6 2 sets, 360x7 2 sets ss w/
calves: 360x50 4 sets
exts: 90x10, 105x8, 120x6, 120x7

I would have done cardio but tucker was crying like a little girl that it was too hot in the gym so we had to go home.

[Hy-Maint]

Re: Hy-Maints 2014 Log

3/30 bench, rows, racks and shrug day

bench: 115x5, 135x2, 115x5 2 sets, 135 pinned
low row: 140x10, 150x10, 160x8, 170x7
rack pulls: 225x6, 275x5, 295x5 2 sets, 315x5
shrugs: 180x20 3 sets

wanted to max bench. i did and got pinned on the second set of 135- lol. i was told i should try putting as much effort into my bench as i do my shrugs...i laughed. i proly should. i hit 315 on my rack pulls! two weeks ago i couldn't even lift it off the pins so i am satisfied with that for this moment. my back is pretty strong. if the hammie holds together i should be able to put up some bigger numbers on my dl's


3/31: cardio and forearms

1/1: I don't know what I am going to do today.

[Hy-Maint]

Re: Hy-Maints 2014 Log

Those vids were great, Guns. Thank you for taking the time to post them for me. I will be the first to admit I am terrible at remembering to stretch.

[guns01]

Re: Hy-Maints 2014 Log

here you go:

i feel kinda stupid doing these but they open up the shoulders and stretch the front delt/pec tie in really well. which is where most of our pain comes from:

Stretch Pushups - YouTube

here is another good one for helping the shoulders out and it is very brutal:

Spider Crawls - YouTube

ignore the first part of the video and check out the second movement in the superset. it also opens up the shoulder girdle really well and stretches the chest out:

High Intensity Chest - YouTube

hopefully these will help to get rid of the pain. i am loving these and a bunch of his techniques this year myself

[guns01]

Re: Hy-Maints 2014 Log

3/29 Shoulders- light day

smith press: 50x10, 70x10, 80x6, 70x10
behind head: 50x10, 60x10 3 sets
sb upright row: 70x10 4 sets
db bent flys giant sets: 15/20/25x10 each 4 sets
face pulls: 80x12, 70x12 3 sets

ok workout. wanted to take it easy bc of the pain in the front delt the other day. also i am benching today. I have a partner so I might try to max my bench and see what I can actually do. I def want to do working sets of 115 again. Also going to do back work. Next week I plan to start all heavy sets. wanna work in the 6-8 rep range and pretty much just kill myself.

i got some tricks to work on those shoulder issues for you hy-maint. let me do some digging and i will see if i can find the videos to help you out. their are a couple good shoulder movements and chest movements that pretty much eliminated my issues with my bad shoulder during chest work

[Hy-Maint]

Re: Hy-Maints 2014 Log

3/29 Shoulders- light day

smith press: 50x10, 70x10, 80x6, 70x10
behind head: 50x10, 60x10 3 sets
sb upright row: 70x10 4 sets
db bent flys giant sets: 15/20/25x10 each 4 sets
face pulls: 80x12, 70x12 3 sets

ok workout. wanted to take it easy bc of the pain in the front delt the other day. also i am benching today. I have a partner so I might try to max my bench and see what I can actually do. I def want to do working sets of 115 again. Also going to do back work. Next week I plan to start all heavy sets. wanna work in the 6-8 rep range and pretty much just kill myself.

[Dzone]

Re: Hy-Maints 2014 Log

outstanding!

[Hy-Maint]

Re: Hy-Maints 2014 Log

Congrats on the pull.

Thank you. I have been waiting so long to get back to this number. Now I just need to find a pl'ng team to keep me pushing

[maxseg]

Re: Hy-Maints 2014 Log

Congrats on the pull.

[Hy-Maint]

Re: Hy-Maints 2014 Log

3/27 tri/bi

high reps today. good workout except the bicep pump through the whole thing

sb curls: barx20 4 sets (I had a major pump so the rest of my workout was uncomfortable)
rope ext: 55x20, 65x20, 75x20 2 sets
hammers: 25x10 4 sets (I hated every minute of these- they are so hard for me)
cable curls w/ rope: 75x10, 85x10, 65x20 2 sets
seated dips: 90x20, 120x20, 180x20, 210x10 (new machine. didn't know what I could do)
flat bench db tri ext: 15x20, 20x16, 20x13, 20x10 (forced reps after 10)
cardio: 20 mins


3/28 legs

i screwed up. I needed to do shoulders today. damn.

squats: goal 165: 145x5, 155x5, 165x5 3 sets
conventional deads: 135x5, 185x5, 205x5, 225x5, 205x5
seated calves: 360x50, 360x35, 360x30, 360x25
hammies: still having major issues with the left side. not worth posting. #'s are all over the place
cardio: 20 mins
tanning

A couple of notes....great workout today. i was exhausted. I am so happy to finally be deadlifting again. Finger was fine. 225 went up pretty easy. It has taken me almost a year to get back to that weight since I injured myself last june on rack pulls. I am going to make another run at my goal of 245. Hamstring is still giving me issues on and off. I also want to push harder on my squats. Talked to the gym owner today. He said no problem if I get into the hole and need to dump the weights. That gives me piece of mind to keep adding weight since I don't use a spotter. Next week I want to hit 175 for at least 1 full set.

[Hy-Maint]

Re: Hy-Maints 2014 Log

congrats ma'am you are a freaking beast but in a good way

lol...thank you Guns! Great compliment!

[guns01]

Re: Hy-Maints 2014 Log

congrats ma'am you are a freaking beast but in a good way