Training Log: Brian Randell

Hammer Bench  2x10 1x7  (*)

I am back in trying to divide stuff over 4 days. There are two core lifts per workout and if I get just those fine. I have about 3 or so accessory lifts 2-3 sets of X reps based on feel.

With my loooong layoff combined with serious inconsistency before, I am taking it slow. Starting with 10's then 8's to get back to it. Weights are pathetically light, but I am trying to build up and not have setbacks.

BTW how light were the weights?  As I failed at my last set of 10 in the hammer, the Gym owners dogs (two corgis) were there and one came over to me wagging its tail.  I look down and talk to it and it decides to hop up on my lap because well...virtually every dog on the planet loves me! Instead of letting me pet him, lick me or something the damn Dog precedes to spin around puts his top paws on the Hammer bench and knock out 10 reps.

Dog hops down, pees on my leg and goes back into the owners office.

Squat 2x10

Front Squat 1x10 (*)

Rack RDL 2x12

Ham Curls 2x12

Calf raise 3x12

"Sets of 10 squatting are of Da' Devil" -Bobby Boucher

Hang Clean 3x5

Trap Bar DL 3x5

Power Shrug 3x10

Felt like crap with sinus', but got work done.

Need to do more 1 leg work I think. Left Leg is way behind the right, but it has the worse knee.

I scored a whopping 10 out of 21 which according to the numbers I believe weaker than a malnourished Russian School girl by 2 points I think 

Got in and did a light workout.

Hammer pulldowns   3x10

Hammer Bench 3x10

Clean pull off mats (*)   3x5

Light Leg press 3x10

(*) the gym had a couple mats to pull off of still not as high as I would like. Was able to drop the weight and pulled 185 no problem. Got stupid and did one set off the floor, now low back has been spasming since then. Really pisses me off. 

I guess its nothing but hang pulls and rack pulls for awhile. It just pisses me off, a man should be able to pick something up off the damn floor without his back bitching at him for hours after. 

My goals are to be Healthy, functional, strong until I die whenever that is. Too many cats age 70+ are still lifting and functional at that age and I want to be that. 

12/30

5 min bike warmup

Glute raises    20 reps

Box Squats (I suck at these) 25 reps

SS1:

Hammer military 50 reps

Hamstring Curls 30 Reps

SS2:

Side delt Raise 50 reps

Calves 50 reps

Need to get back in Today, tomorrow and Fri or Sat. FINALLY start a new job next week. Still looking to work the legs while shoring up the low back. May end up being Goblet Squats, 1 leg work While I experiment.

Zerchers 3x5

Rack RDL   50 reps

Ham curls 30 reps

Calf Raise 30 reps

First time doing Zerchers they are very interesting.  A couple notes:  First no back issues. Second, no need to work core separate on Zercher day.