[ThinkGreen]

Woah I see... you ever try pulling sumo?

[theNuge]

Oh, I forgot to say that those hamstring curls are a fun exercise. I think 50 lbs is my limit right now. I felt an almost cramp a couple times.

[theNuge]

Originally Posted by ThinkGreen

Woah I see... you ever try pulling sumo?

I haven't tried. I should give it a go next time.

[ThinkGreen]

Definitely should... I was thinking it might be easier for you since you're so damn tall. Your ROM at sumo is still probably the same as mine doniog snatch grip from a platform though... lol

[theNuge]

Originally Posted by ThinkGreen

Definitely should... I was thinking it might be easier for you since you're so damn tall. Your ROM at sumo is still probably the same as mine doniog snatch grip from a platform though... lol

I think I'll do that next time. My deadlift form just hasn't felt good lately.

[ThinkGreen]

Ya mine either, every time I watch my own vids of my deadliftting I can't help but cringe...

[theNuge]

Thursday, June 26th, 2008

RE Upper Body

General Notes: This workout went pretty good at first. However, I think I might have tweaked something in my back when I deadlifted on Tuesday because after I finished my push-ups I got this pain in the middle of my back. I've been kind of feeling it the past couple days but for the most part it's been fine. It goes back to an old BJJ injury where I popped a rib out. I think I just aggravated that. It's definitely not in my lumbar which is good. It's weird because I stretched pretty good after my workout and the pain is pretty much gone. I've scheduled a DE Lower Body day for tomorrow but I might drop the squats from that day and just do assistance work. I'm gonna play tomorrow by ear.

BW Push-Ups
----------------------
3 reps
3 reps
5 reps
5 reps
18 reps
* 5 minutes rest *
14 reps
* 5 minutes rest *
14 reps

Total: 46 reps --> 2 rep increase from last week and I'm doing the push-ups in the power rack which is lower than the Shirley Machine I was using .

DB Floor Presses
---------------------------
30's + Mini Band x 10
30's + Mini Band x 10
30's + Mini Band x 10
30's + Mini Band x 10

Pull-Ups
-------------
Notes: I think these have stalled because I'm gaining weight...
2 w/ Light Band and 5 w/ Average Band
1 w/ Light Band and 4 w/ Average Band
6 w/ Average Band
5 w/ Average Band

Barbell Shrugs
-----------------------
195x10
195x10
195x10
225x7
245x5

Barbell Curls
--------------------
70x8
70x8
70x8

Abs
------
Notes: I didn't do nearly as much work as I had planned because of the way my back felt.
Low Pulley Swissball Crunches 30x20
Low Pulley Swissball Crunches 30x20
Low Pulley Swissball Crunches 30x20

[theNuge]

and Sherdog sucks for me...

[theNuge]

Friday, June 27th, 2008

DE Lower Body

General Notes: I didn't think I would get this workout in tonight since I hardly got any sleep last night. Between my wife being gone and me taking my Buzz Saw a little late I got about three good hours of sleep. One thing's for sure, I'm going to sleep good tonight. On a side note, now that I've done some extra hamstring work my foot tingles have all but stopped . It turns out it was totally a tight muscle issue just like the ortho doctor said.

Box Squats
------------------
NotesL This concludes my three week wave of speed squats. I'm pumped that I was able to do it. I was sweating my ass off after finishing these.
45x10
65x7
95x5
135x3
*** 45-60 seconds between sets ***
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Hyperextensions
--------------------------
35x10
35x10
35x10
35x10

GHR's w/ Average Band
-------------------------------------
Notes: I figured out I was doing these wrong the last time. I was putting one of the power rack pins in the highest setting and strapping the strong band around the pin. This wasn't high enough and it also seemed like I was getting pulled down at the bottom of the rep. This time I put the average band around the top of the power rack and I was able to do the reps without an arm catch .
8 reps
8 reps
8 reps
8 reps

[theNuge]

Sunday, June 29th, 2008

ME Upper Body

General Notes: My stupid back is bothering me again. I hate it because I never know if it's a muscle thing or a vertebrae/joint thing. And I hate talking about it.

Weighted Push-Ups
-------------------------------
BW x 5
BW x 5
BW + 15 x 3
BW + 25 x 3
BW + 35 x 3
BW + 45 x 3
BW + 55 x 3 --> 5 lb. PR
BW + 55 x 3 --> again because I'm trying sets across
BW + 55 x 1 --> I got up about three inches and failed on the 2nd rep

DB Floor Press
------------------------
70's x 6
70's x 6
70's x 6

DB BOR's
----------------
70x10 (each side)
70x10 (each side)
70x10 (each side)
70x10 (each side)

DB Power Cleans
---------------------------
15's x 12
17's x 12
17's x 12

Low Pulley Swissball Crunches
------------------------------------------------
70x10
70x10
70x10