Brian - Deload Chest and Some Wrestling

Over the holiday I traveled home for a little break. I wrestled with the team I help coach. I was worried about my elbows hurting from lifting, and alas, after practice they hurt so bad that I was nearly in tears.

I'm so confused by this injury. They didn't hurt while I was wrestling but the moment I got home and cooled down it was intense pain on the inside of my arms. I put a little ice on them and after 30 minutes they were good as new. I just don't get it.

I did get to kick some ass though, so that was a nice change of pace from empty-threatening Jon's life all day. I also did a bunch of low weight, high rep, very intense exercises with the team that I don't feel like listing, but it was good to get back to those workouts for a few days.

Today I went back and did a final day of deload chest before volume squats tomorrow.

Bench w/ pause;
Warmup - 45x10, 95x5, 135x5, 160x3
Working - 185x3, 185x3, 185x3, 185x3

Close grip decline bench;
Warmup - 135x10
Working - 185x8, 185x8

Hammer Curls - 15lb(each hand)x20x3

I did these because Nathan (through Kik) mentioned that they might be good for my incredibly strange elbow injury. I went very slow on the negative. Also as a side note, absolutely zero elbow pain on bench today. Weird...

Seated rows - 70x15x1 (pause at chest)

Pushups - 20x6

Looking forward to volume squats tomorrow. I might bring a camera to post videos so that we can talk about form. That seems like a pretty effective way to evaluate technique and get useful feedback.

Oh, I also signed up for a half marathon today. Might be time to start running again soon!

Shanker: GVT Chest & Back A Cycle 2 09/24; Arms A Cycle 2 09/26

Due the dramatic outcry my previous post caused, I've decided to start posting again...with full humor, jokes, insults, etc...because I'm a jackass like that.

09/26 Arms/Shoulders
Supersetted, 90 sec. breaks:
Weighted Dip BW+50x4x10
EZ-Bar Curl 95x5x10

DB Preacher Curl 40x10; 40x8; 40x7
Swiss Ball Pushup BWx12x3
Barbell Shrug 225x16; 315x16; 365x16; 405x16

Skinny Low-Hi Cable Chop 130x12x3
Hanging Leg Raise + Reverse Crunch BWx10
Reverse Cable Crunches 160x10


09/24 Chest/Back
Supersetted, 90 sec. breaks:
Flat BP 175x4x10
Barbell Row 225x4x10

Standing Military BB 95x9, 95x8, 95x7
Weighted Pullup BW+25x12x3

Russian Barbell Twist 25x17; 50x8; 50x8
Kneeling Cable Crunch 190x24
Supinated Leg Raise; Reverse Crunch BWx24

Gordon: 8/22 & 8/23

8/22/09: Speed day

Box Squat: 9x3@185 (fast)
Bench: 8x3@135 (medium fast)
Bent over row: 3x6@154 (medium)
Hanging leg raise: 6,8,8,8
Cable standing crunch: 3x8@100

All the speed sets started out medium, then got faster as the sets went on. Didn't quite know what to do with all the extra hours at the gym, so did some abs too.

8/23/09: Accessory day

Good Morning: 3x5@185 (medium) per Nate's advice I'm going to start progressively adding weight to gm's
DB curl: 8@30; 4x8@35 (slow)
Calf raise: standing - 2x8@160; seated - 2x8@90
Sit ups: 3x10@45

Was really unfocused today and babbled too much. Need to increase work capacity (conditioning) and focus.

Also, I've decided to enter into a bodybuilding pre-competition phase on account of an ex coming into town this weekend, and me needing to show her what she's missing. The plan is to drop to 1000 Cal/day, take ECA stack, and carb/water deplete starting today. John I'll need advice for good tanning salon, Andre for hair removal/manicure/pedicure, Shanker for ways to push her out of my life, and Rene for fashion tips :D

Shanker: GVT Cycle 5 Arms Workout 1

Warmup:
Jog 1 mile

Working Sets (90 sec between sets):
Dips (goal BW+35x9x10): BW+35x9x6; BW+35x6; BW+35x7; BW+35x8; BW+35x6
Seated Incline Hammer Curls: 35x9x10
Skullcrushers:105x12x3
Close Grip BP: 105x12; 105x10; 105x12
Standing Cable Curls: 140x12x3
Hanging Windshield Wipers: BWx12; BW+5x6
Russian Dumbbell Twist: 15x17
Hanging Pike+Reverse Crunch: BWx8
Lying Leg Raise+Reverse Crunch: BWx24

Dips were harder than expected and after set 6 I got a slight twinge on the lower inside part of my right pec, didn't push myself as hard after that.
Everything else was relatively normal, core work felt amazing...popped out 5 working sets in less than 15 minutes.