[rickdog]

Hey gents, Its been a while since I posted my workouts online. Heck, it's been a while since I've lifted consistently due to nagging injuries. I am busy with a new job in Real Estate but the work is a far cry from working for a moving company full time (trust me, it takes it's toll and helps with compounding injuries). Anyway, as many of you know, a little over a month ago I tore my pectarolis minor, so the doctor says. The pain is mostly gone and I am ready to start lifting again.

I am not going to have a program set in stone. I want one day dedicated to Oly lifts and Squats, another day to Chest and tris, and the third day to be dedicated to Back, Hams, Traps and Bis. I will do some grip work on my days off. I will also be throwing in some ab work at the end of some of these workouts as I feel necessary. ( I hate working abs, but I know i have to.)

1/25/06
Clean and jerks
135x3x3
155x3
185x1x1
205x1x1

Hang Cleans (Just took out the Jerk)
225x1x5
245x1x3
255x1x1

Front Squats (Butt to Grass)
135x1x5
185x1x5
225x1x5
275x1x1 I could have done more but I decided I wanted to save a bit for back squats

Back Squats
275x1x5
315x1x5
365x1x3
405x1x1 Felt nice and easy, again, I dont want to push to hard as I am just coming back. I came out of the whole so fast that the wait actually bounced up off my shoulders onto my neck, which sucked a bit.
315x1x5

Finished off with some curls, which I am convinced help in grappling

Neck, I laid on a bench, back down, with my head off the back and placed a 45lb plate on my head and did reps 45x5x10 then I would finish the rep by coming all the way up into a crunch postion, might as well kill 2 birds with one stone.

Calves, just some seated raises. These (I am hoping) will help my Power Cleans.

Anyway, that's it form here. Im working my way back up to where I was. Hopefully It won't take long. I actually did better than I expected.

Please feel free to give me your thoughts, feedback, criticism, whatever. It will be much appreciated.

God Bless and Thanks guys.

[rickdog]

Another quick note:
My cardio will be based on BJJ ( I am going to try out a new school this week, 2 weeks free). I will do bag work maybe one or 2 times per week and I will try to run sprints atleast once per week if not twice.

My grip work will consist of plate pinches, The Infamout RT, and My COC 1 and 2.

[Diligent]

Awesome, brother! I will be reading your log intently ... and also with amusement, in a sense that ... no matter how hard you train your so-called "grip", you will always have a girly-baby-man grip. Oh, yeah, uh, praise the Lord.

[rickdog]

Listen, I will come out of retirement, and on my first attempt, bury you with the RT. Do you understand! I said DO YOU UNDERSTAND ME! Anyway, thanks for posting and I'm glad that you will be keeping me motivated.

[rickdog]

1/26/06
I don't normally like to lift two consecutive days but because of my busy scheduling and traveling from one place to another my options are limited.

Today I worked my injured chest, I took it easy but I still felt very weak. I worked chest and tris and did some supplementary shrugs at the end.

Incline press
135x1x10
185x1x5
225x1x5 felt heavy dang it, this was easy pre injury, probably shouldn't have pushed it anyway
185x1x8
135x3x5 with 30 sec rest, did these dynamicaly

Decline press (exercise i was injured on, felt very weak on these, felt awkward but i guess a month and half will do that to you
135x1x10
185x1x3
225x1x2
245x1x2
255x1x1
185x5x3 again, 30 second rest done dynamically

tricep extentions x 4
overhead extentions x4
did a few dips for tris

Shrugs want to get these good to help with Oly lifts
135x1x15
225x1x10
315x1x8
405x1x8
Traps were a bit sore from doing cleans.

Well thats it. The workout took about an hour and 10 I did not take much time between sets.

Tommorow, I hope to have some time do some lite bag work and rest.

Any suggestions would be appreciated. Thanks guys!

[rickdog]

Took today off, sore as anything.. I will work my neck by doing bridges and work abs, but I will take it easy and that will be it for today.

[graedy]

Good to see you back. Your routines look like a lot of volume. How long do they take?

[rickdog]

Surprisingly I am out of the gym in about 1 1/2 hours at the most. I normally take 30 second to 1 min rest between sets.

[graedy]

Wow! That sounds intense.

[Diligent]

Originally Posted by rickdog

1/26/06
I don't normally like to lift two consecutive days but because of my busy scheduling and traveling from one place to another my options are limited.

Today I worked my injured chest, I took it easy but I still felt very weak. I worked chest and tris and did some supplementary shrugs at the end.

Incline press
135x1x10
185x1x5
225x1x5 felt heavy dang it, this was easy pre injury, probably shouldn't have pushed it anyway
185x1x8
135x3x5 with 30 sec rest, did these dynamicaly

Decline press (exercise i was injured on, felt very weak on these, felt awkward but i guess a month and half will do that to you
135x1x10
185x1x3
225x1x2
245x1x2
255x1x1
185x5x3 again, 30 second rest done dynamically

tricep extentions x 4
overhead extentions x4
did a few dips for tris

Shrugs want to get these good to help with Oly lifts
135x1x15
225x1x10
315x1x8
405x1x8
Traps were a bit sore from doing cleans.

Well thats it. The workout took about an hour and 10 I did not take much time between sets.

Tommorow, I hope to have some time do some lite bag work and rest.

Any suggestions would be appreciated. Thanks guys!

HA! You feel weak?! 405 squats and 255 decline for first time, post-injury? Dude, that's a lot of weight, esp. for a post-injury. Seriously, though, brother ... don't push it too hard too soon, y'know what I mean? Don't wanna see you get injured again, brother. Careful!