Hammer Curls
37x8/8x4
DB Row
107x5/5x4
Chest Expander Elbow Extensions Palms Facing Behind Neck
70x5x3
Some Grippers
Wednesday, December 30, 2009
Tuesday, December 29, 2009
Week 30 Day 98 from Monday
Close Grip Bench Press
205x5, 225x5x2, 240x3x3
DB Curl
37x8,8,8,5 RH, 37x6,7,7,5 LH
DB Press
37x8/8x5
205x5, 225x5x2, 240x3x3
DB Curl
37x8,8,8,5 RH, 37x6,7,7,5 LH
DB Press
37x8/8x5
Week 30 Day 97 from Sunday
DO Bending
4-5 yellows
Grippers MMS
240,2.5,SM- about 5 closes total
Quarters Pinch 5-6 singles
Chest Expander Pull A Parts
70x5x5-6 sets
4-5 yellows
Grippers MMS
240,2.5,SM- about 5 closes total
Quarters Pinch 5-6 singles
Chest Expander Pull A Parts
70x5x5-6 sets
Saturday, December 26, 2009
Week 29 Day 95 from Friday
Christmas Eve Hangover Training Session
Grippers MMS
RB 240 and RB 210 Numerous singles both hands. I hand a few near misses with my left. I got my 240 for Christmas and closed it.
Hammer Curls
47x4/4x5-8, 47x6/6, 47x7/7
Bending
Grade 5 1/4x5.5 DO, Yellow DO, Blue DO, Yellow DU, Blue DU, Yellow RV, single IM Pads
Wide Grip Bench Press
205x5, 220x4/5/4/4
Grippers MMS
RB 240 and RB 210 Numerous singles both hands. I hand a few near misses with my left. I got my 240 for Christmas and closed it.
Hammer Curls
47x4/4x5-8, 47x6/6, 47x7/7
Bending
Grade 5 1/4x5.5 DO, Yellow DO, Blue DO, Yellow DU, Blue DU, Yellow RV, single IM Pads
Wide Grip Bench Press
205x5, 220x4/5/4/4
Week 29 Day 94 from Wednesday
DB Rows
77x10/10x3
Chest Expander Back Press-out
110 lbs about 5 sets 4-5 reps
Some Bending
77x10/10x3
Chest Expander Back Press-out
110 lbs about 5 sets 4-5 reps
Some Bending
Monday, December 21, 2009
Week 29 Day 92
Close Grip Bench Press
195x5, 220x5x4
Plate Curl
2(10)x7/7x4
Bending
3 yellow DO in single IM pads
Grippers MMS Left-No set Right
2.5x1/1x5
Medium bench press and wide bench tests kept ROM the same, but close grip bench was a clear improvement. My cousin tested best with medium grip.
DB curl and hammer curl tested no where close to plate curls.
DO bending tested well, so I stuck with it.
Grippers tested better MMS with left hand and better no set with right hand.
This was a great training session. I am getting more excited now that I realize the possibilities of bio-feedback training.
195x5, 220x5x4
Plate Curl
2(10)x7/7x4
Bending
3 yellow DO in single IM pads
Grippers MMS Left-No set Right
2.5x1/1x5
Medium bench press and wide bench tests kept ROM the same, but close grip bench was a clear improvement. My cousin tested best with medium grip.
DB curl and hammer curl tested no where close to plate curls.
DO bending tested well, so I stuck with it.
Grippers tested better MMS with left hand and better no set with right hand.
This was a great training session. I am getting more excited now that I realize the possibilities of bio-feedback training.
Friday, December 18, 2009
Week 28 Day 91 from Tuesday
one hand dead lift tested best(from the floor, I do not have my set up here.)
one hand press tested 2nd best
bench press,squatting were pretty even. The bench, I believe tested slightly better.
Did not have enough back support for 2 hand pressing.
one hand press tested 2nd best
bench press,squatting were pretty even. The bench, I believe tested slightly better.
Did not have enough back support for 2 hand pressing.
Saturday, December 12, 2009
Week 27 Day 90 from Friday
Tested chest expander, grippers, pinch, R- ring pulls, unloaded squat pattern, leg top curls, clean and press. I also did some medium steel bending DO.
Palms away pull downs behind neck movement with chest expander 3 purples x10x5sets
Leg top curls, around 50x5/5x4
unloaded squat, 25 reps x 3 sets, 20kg bell x 19 reps, 20kg x 10 reps.
Clean and Press gripbell dumbball, loaded to 30x5/5x2
Yellow and Blue nail DO bending, 1 each
I am starting to become more comfortable with my testing. I should have just stuck with the way I was doing it all a long. I have also have been monitoring my heart rate, and I wait for it slow before I begin a new set as well.
I believe that holding on to a kettle bell and doing squats maybe a breakthrough in my training. I might be able to pull off a slightly modified crusj lift as well. We will see how my body tendencies play out. I have a hunch, my body rather squat than dead lift. This could get extremely exciting.
Palms away pull downs behind neck movement with chest expander 3 purples x10x5sets
Leg top curls, around 50x5/5x4
unloaded squat, 25 reps x 3 sets, 20kg bell x 19 reps, 20kg x 10 reps.
Clean and Press gripbell dumbball, loaded to 30x5/5x2
Yellow and Blue nail DO bending, 1 each
I am starting to become more comfortable with my testing. I should have just stuck with the way I was doing it all a long. I have also have been monitoring my heart rate, and I wait for it slow before I begin a new set as well.
I believe that holding on to a kettle bell and doing squats maybe a breakthrough in my training. I might be able to pull off a slightly modified crusj lift as well. We will see how my body tendencies play out. I have a hunch, my body rather squat than dead lift. This could get extremely exciting.
Thursday, December 10, 2009
Week 27 Day 89
I tested some drills, and I could not tell a difference. I noticed that shrugs tested well along with floor press. Grippers,Pinch, and bending were back on. The floor press was discontinued after a set because my right shoulder was locking.
Floor Press--- around 75x8/8
Shrugs--- 28kgx30/30x5
Grippers--- MMS for left and NS for right, 2 2.5,128sm,rb210, near misses Retro Heman, hard 2.5 with both hands.
Bending--- 1 yellow rv, 2 yellow do, 2 blue do, 1 grade 5 1/4x5.5
Pinch--- shallow 25 hub, 25's
Tomorrow I am going to test with torso rotation. This bio-feedback thing is weird. Tonight especially I got more r.o.m. after a work set. I thought this should not be so. It felt good to do shrugs for high reps, and then go hit a bend. I was really tight before the session tonight. I am wondering if certain drills will test better after I am warmed up. I need to test torso rotation to see if I can get good reads that are not influenced by my spasms.
Grippers are coming along nicely and consistent. My pinch, however, is absolutely terrible. My thumb strength is a concern. I have a half a 80 db with a 6inch slope and cannot budge it for the most part. So, tonight I took half my 60 with over a 6 inch face and taped to 5's to it. I can get it off the ground a few inches. My terrible pinch strength is UNACCEPTABLE.
Floor Press--- around 75x8/8
Shrugs--- 28kgx30/30x5
Grippers--- MMS for left and NS for right, 2 2.5,128sm,rb210, near misses Retro Heman, hard 2.5 with both hands.
Bending--- 1 yellow rv, 2 yellow do, 2 blue do, 1 grade 5 1/4x5.5
Pinch--- shallow 25 hub, 25's
Tomorrow I am going to test with torso rotation. This bio-feedback thing is weird. Tonight especially I got more r.o.m. after a work set. I thought this should not be so. It felt good to do shrugs for high reps, and then go hit a bend. I was really tight before the session tonight. I am wondering if certain drills will test better after I am warmed up. I need to test torso rotation to see if I can get good reads that are not influenced by my spasms.
Grippers are coming along nicely and consistent. My pinch, however, is absolutely terrible. My thumb strength is a concern. I have a half a 80 db with a 6inch slope and cannot budge it for the most part. So, tonight I took half my 60 with over a 6 inch face and taped to 5's to it. I can get it off the ground a few inches. My terrible pinch strength is UNACCEPTABLE.
Week 27 Day 88 from Wednesday
Had to make it quick tonight.
Gripbell dumbball seated clean and press ladders- loaded to 30, (1,2,3)x3. I completed a ladder with one hand then the other to emulate using a barbell or 2kb's at one time.
Gripbell dumbball seated clean and press ladders- loaded to 30, (1,2,3)x3. I completed a ladder with one hand then the other to emulate using a barbell or 2kb's at one time.
Wednesday, December 9, 2009
Week 27 Day 87 from Tuesday
Plate Curls--- 25x3x5, 2 sets with right hand I only got 2 reps, my grip kept slipping
Plate Press--- 25x8/8x3
BUFP--- 16kgx4/4x2
Standard Row--- 28kgx10/10x3
Grippers, Pinch, Bending I took off tonight. Chest expander press-outs test poorly as did r-ring pulls.
Floor press tested well like the Bottoms up floor press. I chose to go with the bufp because the drill felt better. Rows tested ok, so I did some. I used the side raise tonight. I felt I got a better read tonight. We'll see how the progression goes.
Plate Press--- 25x8/8x3
BUFP--- 16kgx4/4x2
Standard Row--- 28kgx10/10x3
Grippers, Pinch, Bending I took off tonight. Chest expander press-outs test poorly as did r-ring pulls.
Floor press tested well like the Bottoms up floor press. I chose to go with the bufp because the drill felt better. Rows tested ok, so I did some. I used the side raise tonight. I felt I got a better read tonight. We'll see how the progression goes.
Monday, December 7, 2009
Week 27 Day 86
Kb press--- 16kgx7/7x4
Kb DL--- 36kgx12/12x3
Chest Expander pull a parts--- 3 tealx10x4
Unloaded Squat--- 50 reps, 10 reps
Steel Bending--- 3 grade 5 1/4x5.5 IM wraps
Grippers, pinch, rolling thunder, and plate curls did not test well. Floor kb pressing tested ok, but I chose to do chest expander pulls instead.
The arm raise makes this a very confusing process for me. I feel I have tension in my arm movements all the time, for the most part, from the get go. I am going to try other markers. Sometimes, I will have better rom after a set than before. I do not know exactly when to stop a drill either. I think this is so because I have different severity of spasms from time to time. Therefore, shoulder tightness can vary in seconds. Rep selection is easiest. Drill selection is ok, but I feel with the arm raise weight selection may be compromised due to spasms. Do I test all drills then test weights for each drill, or test unloaded pattern,drill,then different weight before moving to the next drill? Should I have a test weight, light,medium, and heavy weight?
Kb DL--- 36kgx12/12x3
Chest Expander pull a parts--- 3 tealx10x4
Unloaded Squat--- 50 reps, 10 reps
Steel Bending--- 3 grade 5 1/4x5.5 IM wraps
Grippers, pinch, rolling thunder, and plate curls did not test well. Floor kb pressing tested ok, but I chose to do chest expander pulls instead.
The arm raise makes this a very confusing process for me. I feel I have tension in my arm movements all the time, for the most part, from the get go. I am going to try other markers. Sometimes, I will have better rom after a set than before. I do not know exactly when to stop a drill either. I think this is so because I have different severity of spasms from time to time. Therefore, shoulder tightness can vary in seconds. Rep selection is easiest. Drill selection is ok, but I feel with the arm raise weight selection may be compromised due to spasms. Do I test all drills then test weights for each drill, or test unloaded pattern,drill,then different weight before moving to the next drill? Should I have a test weight, light,medium, and heavy weight?
Sunday, December 6, 2009
Week 26 Day 85 from Friday
Chest expander pulls 5 sets
Unloaded Squat 5 sets of 10 reps
Grippers, 128SM,RB210,2.5, mms lh, wide set rh(PR's with the wide set right hand and MMS RB210 with left hand.
Bending, did not test well. Blue/Yellow DO at the end of the training session
Rolling Thunder, tested well with LH and bad with RH. Right hand had pain ulnar back of hand.
Push up+Plank did not test well. I did 2 sets of 5, 10-15 seconds
Unloaded Squat 5 sets of 10 reps
Grippers, 128SM,RB210,2.5, mms lh, wide set rh(PR's with the wide set right hand and MMS RB210 with left hand.
Bending, did not test well. Blue/Yellow DO at the end of the training session
Rolling Thunder, tested well with LH and bad with RH. Right hand had pain ulnar back of hand.
Push up+Plank did not test well. I did 2 sets of 5, 10-15 seconds
Friday, December 4, 2009
Week 26 Day 84 from Wednesday
Incline press ladders, (2,4,6) x6
DB DL Singles, about 110x1/1x10
Steel Bending, mostly DU yellows and blues in single IM wraps. Hybrid DO in double wraps. Regular DO in single and double wraps.
I screwed up the Bio-Feedback process tonight. My back started cracking. My back has been bugging me on and off for over a week. I need to test all the drills before i go at it.
DB DL Singles, about 110x1/1x10
Steel Bending, mostly DU yellows and blues in single IM wraps. Hybrid DO in double wraps. Regular DO in single and double wraps.
I screwed up the Bio-Feedback process tonight. My back started cracking. My back has been bugging me on and off for over a week. I need to test all the drills before i go at it.
Tuesday, December 1, 2009
Week 26 Day 83 from Monday
KB Press, 20kg(1,2,3,4,5) x5
Plate Curls, 20(1,2,3) x8
One Arm Rows, 16kg(3,5,7) lying on bench, around 65(3,5,7) standing, 28kg(3,5,7) x3 standing
The press increased range of motion. Then it decreased, then increased again.
Plate Curls went well.
Rows, I experimented with different set ups. Lying down, I cannot go heavy, and the groove is weird. I have to use KB's lying on the bench because DB's hit my knee. I have to figure something out so my legs are not in pain lying down. Standing worked better with KB's, I believe the bio-feedback pointed this out too. With ladders I cannot go heavy, and KB's take more pressure off my lower back and allows for a smoother movement. It is easier to keep the elbow in and see the correct movement with KB's
Plate Curls, 20(1,2,3) x8
One Arm Rows, 16kg(3,5,7) lying on bench, around 65(3,5,7) standing, 28kg(3,5,7) x3 standing
The press increased range of motion. Then it decreased, then increased again.
Plate Curls went well.
Rows, I experimented with different set ups. Lying down, I cannot go heavy, and the groove is weird. I have to use KB's lying on the bench because DB's hit my knee. I have to figure something out so my legs are not in pain lying down. Standing worked better with KB's, I believe the bio-feedback pointed this out too. With ladders I cannot go heavy, and KB's take more pressure off my lower back and allows for a smoother movement. It is easier to keep the elbow in and see the correct movement with KB's
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