IronRose

7/15/14.    Tues
Bench 45 x 5, 135 x 5, 225 x 3, 245 x 3, 265 x 2. 275 x 1, 225 x 2
Close Grip Lat Pull Downs 295 x 8, 295 x 8, 295 x 8
Snatch Grip Pendlays 185 x 8, 185 x 8, 185 x 8
Snatch Grip Pendlay Shrugs 185 x 8, 185 x 8, 185 x 8
Close Grip Shrugs 335 x 8, 335 x 8, 335 x 8
Regular Grip Shrugs 335 x 1
DB Bench 70 x 10, 70 x 8, 70 x 7
Feeling Swole!

Thanks Tom, I am a man on a mission!
7/16/14.    Wens
12+ hour workday, shortened tonight's workout.
Caber Curls 75 x 10, 95 x 10, 115 x 10, 135 x 4!
Steep Decline skull crusher/close grips
75 x 10/10, 95 x 10/10, 115 x 10/10, 135 x 10/5!
DB hammer curls 40 x 8, 30 x 8, 20 x 8
Tricep push downs 95 x 8, 80 x 8, 65 x 8, 50 x 8
Out of time and energy.

7/18/14.    Fri
Bench 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 4, 265 x 2, 285 x 1, 295 x 1
Close Grip Shrugs 355 x 8, 355 x 8, 355 x 8
Close Grip Lat Pull Downs 265 x 8, 265 x 8, 265 x 8
Regular Grip Shrugs 355 x 8, 355 x 8,
Snatch Grip Pendlay s 225 x 8, 225 x 8,
Snatch Grip Pendlay Shrugs 225 x 8, 225 x 8
DB Bench 70 x 12, 70 x 10, 70 x 10
1 Arm DB Shrug right arm only 100 x 12, 100 x 12, 100 x 12
My left Trap is much larger from 13 years of constant sheaf tossing. Trying to even them out.

Edited by KiltBill - 7/18/14 at 8:36pm

7/19/14.   Sat
AM
Sheaf cleared 21' 6" went out at 23'
PM
100# rock carry, 4 sets of 100' carries
This event flat wears me out.
Had a nice nap between these events.

Happy Birthday brother, hope I see you soon

Happy, happy, happy, Bill!

Happy Birthday!

Happy Late Bday brother!

7/25/14. Fri
Caber Curls 75 x 10, 95 x 10, 115 x 10, 135 x 6
Dec. skull crush/close grip
75 x 10/10, 95 x 10/10, 115 x 10/10, 135 x 10/10!PR!
DB hammer curls 50 x 6, 40 x 6, 30 x 6, 20 x 6. 50 x 6, 40 x 6, 30 x 6, 20 x 6
DB conc. curls 25 x 8, 25 x 8
DB JM Press 50 x 8, 30 x 12. 50 x 8, 30 x 8, 50 x 8, 30 x 8
Seated calf raises 90 x 12/12. 110 x 12/12
Standing calf 250 x 8, 250 x 8
ForeArm stuff

7/27/14.    Sun
Bench 45 x 5, 135 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5, 265 x 5 had help on the 5th, got stuck 2 " from lockout with the right arm. As my spotters were about to leave I threw 315 on to see if I could get it. Locked out left arm easy right arm stalled at the 2" mark.
Lat Pull Downs 260 x 8, 260 x 10, 260 x 12
Snatch grip high pulls 225 x 6, 225 x 6
Snatch grip Pendlays 225 x 6, 225 x 6
Close Grip shrugs 315 x 8, 315 x 8, 315 x 8
Reg Grip Shrugs 315 x 8, 405 x 8, 405 x 8

Aug 1 2014.    Fri
Power Snatch 45 x 5, 65 x 3, 95 x 3, 115 x 3, 135 x 1, 135 x 1.
Split Snatch 95 x 3, 115 x 3, 135 x 1, 135 x 1
DB Bench 60 x 12, 70 x 10, 80 x 8, 90 x 5
Out of Time!

8/5/14.   Tue
Push Press 45 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x .5, 155 x 8
Close Grip Lat Pull Downs 295 x 8, 295 x 10, 295 x 8
Snatch Grip Pendlay 225 x 8, 225 x 8, 225 x 8
S. G. Pendlay Shrug 225 x 8, 225 x 8
Close Grip Shrug 405 x 8, 405 x 8, 315 x 10
Shrugs 405 x 8, 405 x 5, 405 x 8
Shoulder is getting better, right trap is starting to grow. Has a long way to catch up to my left "sheaf" trap.

8/6/14.    Wens
Caber Curls 80 x 10, 100 x 10, 120 x 10, 140 x 3!!!!
Decline Skull Crushers/Close Grip Bench
80 x 10/10, 100 x 10/10, 120 x 10/10, 140 x 10/10, 160 x 3!!!!!!
DB Curls 45 x 8, 35 x 8. 25 x 8. 45 x 8, 35 x 8, 25 x 8
DB JMs 55 x 7, 30 x 10. 55 x 6, 30 x 10
Feeling strong and sore.
At 08:30 PM took the rock for a walk up the driveway. This was all uphill. To dark to see the distance markers but no where near 500'. Will try again soon.


Edited by KiltBill - 8/06/14 at 7:58pm

8/8/14.    Fri
PushPress 135 x 5, 155 x 5, 175 x 3, 135 x 6, 135 x 7, 135 x 8
Wide Grip Lat PullDowns 265 x 8, 265 x 8
Pendlays 235 x 5, 235 x 5
Close Grip Shrugs 405 x 5, 405 x 8, 405 x 8
Shrugs 405 x. 5, 405 x 8, 405 x 8
Seated DB Press 50 x 10, 50 x 8, 50 x 8
Seated calf raises 110 x 10/10, 110 x 10/10

Edited by KiltBill - 8/09/14 at 7:10pm

Was inspired by Tom's log to do a review of my program. I started 6/23/14. This is the 7 week mark
                            6/23                      8/9
Snatch          135 x 1.                      135 x 1
DB bench.       90 x 4.                      90 x 5
BB bench.       275 x 1.                     265 x 5
DeadLift.        405 x 3, 455 x 1.        405 x 5, 425 x 2
PushPress.     185 x 2.                      195 x 5
DB seated press 45 x 8.                    50 x 10
Close Grip Shrug   315 x 8.               405 x 8
Shrugs.              275 x 10.                  405 x 8
Lat Pull Downs. 265 x 5.                   295 x 10(stack)
Pendlays.           185 x 8.                  235 x 5
Seated Calf Raises 110 x 10/10.       110 x 10/10
Caber Curls.        115 x 6/6.               140 x 3
Skull Crushers.      115 x 6/6.              140 x 10/10, 160 x 3
DB Curls.               40 x 6.                    55 x 7
Front Squats.        225 x 3.                  245 x 3, 265 x 1
Back Squats.        315 x 3.                   375 x 2
Cleans.                 155 x 3, 185 x 1.      175 x 3, 195 x 2
These are not reflective of my Maxes merely what I am comfortable working out with.
This next week I start back on the vitamins and supplements. I have been to lazy to pack them as I have a hard time taking meds or supplements day in and day out. Have ate clean all week and lost half of the fat I packed on over the vacation. Next week hope to take off the rest. Protien every day this week has been at 200 grams or more. Starting to recover from the workouts but this summer heat saps it out of me when I go to throw.