Fuckin Slackin!

I've been pussin out this week somethin fierce Maxwell Daily Dozen Jog to gym Some dip shit is doing press grip overhead lunges with the bar supersetted with DB deadlifts. Anyways hit the bench and DB rows. Bench worked up to 195x3x10 - no prob. I'm still probably doing too many warm up sets or not moving quick enough. DB rows supersetted in - 95x3x9,x5 - easy and not much cheatin' Leg press - 90x5, 180x5, 270x5, 360x5, 450x5, 500x5 - SIJ felt a little tweaky after 270 but not bad. Shitbird @95# three times through like usual. Jog home ~ 17min.

Pressin

Maxwell Daily
SIJ adjust
Band dislocates
Jog to gym
Press 65x5,95x3,115x3,135x3,145x1,155x1,165x1,170x1(PR),155x2,145x2x8
supersetted with Pull-ups a few sets of 5 BW only, then +25#x3x12
Reverse curls 45x10x3
SIJ adjust thing between sets of curls
Jog home
SIJ adjust

Happy with the PR, but I weighed in at 178 fully clothed at the gym. Still chasing a BW press.

jog

Maxwell Daily
SIJ adjust
Trail run / hike - mostly. A little pavement mixed in to my dismay. 2min slow jog / 2min walk up to a peak adjacent to Mt. Hollywood, about 50min. Rested to take in the view. 4min jog / 1min walk down 40min or so? 1.5 hrs total, 5.9 miles, 1005' elevation gain.

Xmas Eve

Maxwell Daily Doz
SIJ adjust
Jog to gym
Benches I forget but a bunch of sets of 195 and nearly got pinned under 205 for a double. 205 is probably a good singles weight. Lets hit 195x3x10 when we think of it.
Shrugs 275 for 10 sets of 3s or 5s
Shitbird @95 - gassing
Reverse curls 45x3x10 while stretching out
Jog home
SIJ adjust

Enduro

Maxwell Daily
SIJ adjust
Band dislocates
Neck flex 10#x15x3
Jog to gym
Dip/Chin Ladders 2/1,4/2...14/7, then two more to 6/3
Roman chair 3x15
17min jog home
SIJ adjust
Band dislocates

Ouch

Maxwell Daily
Tennis ball on upper glutes
SIJ adjust
5min stationary bike
Shitbird @85
Press 95x5, 135x3, 155x1
BTN Push Jerk 155x3, 165x3, 175x3x7
-Attempted to press 165 after a few push jerks and couldn't make it past eye level. 175x10x3 should be good for push jerks next time or until I get the hang of em. These went up pretty easily but the catch and some shoulder flexibility need some work. Bruised traps rah!
Bent Rows 135x5, 145x5, 155x5, 175x5, 185x3,5
-SIJ had no problems here... cool.
Pull-ups x10
SIJ adjust
Band dislocates

Rehab

Maxwell Daily
Glute rolling on tennis ball and stretch
Two and one leg glute bridging
Cook hip lift
Clams with and without band
Band dislocates
Stretch for SIJ stuff
SIJ adjust

Stuff

Maxwell Daily
SIJ adjust stuff
Tennis ball on the glutes, SIJ and pirformis
Jog to gym
Shitbird @85#
Leg presses - sets of 5 adding 45 plates til it got hard - 450 or so
45 degree back ext. 3x8 between leg presses
Chins 2x5, 35#x2x5, x3x2, 2x4
BP 95x5, 135x5, 185x2, 195x2x5, x3x5
Jog home

-Left shoulder had a kink in it most of this weekend. I could feel it while benching but its feelin pretty good right now. Should be able to do 195x3x10
-I guess 35 is too much for triples - 25 was too easy tho.
-Traps are still a bit sore from Friday - hah

Sunday

Rainy Sunday -
5min jump rope
15 min of reverse curls, push-downs and roman chair
10min stairmaster
15min stationary bike

Clean and Press

Maxwell Daily Doz.
Band dislocates
SIJ stuff
Jog to gym
Shitbird @ 85
Power Clean and Press 95x3, 135 for 20 - mostly doubles, 145x1, 155x1 (slow but solid)
Bent over laterals 10#x6x3
Jog home

C&P 135 for triples shouldn't be a prob with around 1min rests. Shitbird was no prob but really got me breathing.
SIJ is there but feels alright. Not aggravated by anything today. Going to the chiro so no adjusting post workout.

Pump and jog

Maxwell Daily
SIJ stuff
Jog to gym
Pull-up / Dip ladders 1:2 ratio - made it to 6 pull-ups, then 4, then 3 - 13min or so total
15min jog home - sloww 10min pace
Sit-ups 3x20
Neck raise 25#x60 reps - 3 sets
SIJ stuff

Doh

Let almost half the week slip away here. Forgot to mention an easy bike ride on Sunday 10 or 15mi all flat road. Also, I should be doing back ext. at least once a week on my schedule.

Maxwell Daily

SIJ felt good so no adjustment

Jog to gym

Bench 95x5, 135x5, 155x3, 185x3x10 - no f'n problem

DB Row 60x5, 75x5, 90x5x6-7 between benches

Shitbird @ 65#

Leg press 90x5, 180x5, 270x5, 360x5 - knees didn't feel good after 270 then SIJ didn't feel good after 360 - a little stretch and it felt alright all the way home

Weekly checklist

Shitbird

Shitbird

Shitbird

Push

Pull

Heavy leg press

Push

Pull

Jog 15+ minutes

Sprints 5+

Abs

Neck

Abs

Neck

Gunz & Wheels

Maxwell Daily

Jog to gym

10min or reverse curls and tri push-downs sets of 10 and light

Jog to park

8 100m sprints

Walk home

-Jogging with my arms pumped feels funny

-Felt a little tight around the right SIJ 6 sprints in - this morning it felt perfect. Going to the chiro in a few so I'll adjust this evening if it persists.

More Presses

SIJ adjust

Maxwell Daily

Jog to gym

Shitbird with 65#

Leg Press worked up with 45 plates to 410x5

45 degree back raise 3x8-10 between leg presses

OHP 65x5, 95x5, 135x3, 145 for singles and a couple doubles for 18 total - failed on a couple doubles by 18 so finished off with 135x2

Pull-ups 25# for mostly triples and a couple doubles for 13 sets between presses

Jog home

-Got a little more work in this time. I'll have to do presses before legs next and see what happens.

-Taking it easy on my SIJ is severely limiting my exercise selections. I may work in some push presses, BTN Jerks, etc. in a few weeks.

Extra

SIJ adjust

Maxwell Daily

Jog to gym

10min of calf raises alternated with incline sit-ups - sets of 10, top weight for CR 150

10min of dips alternated with narrow parallel grip chins - sets of 8 dwindling down to 5 for dips and sets of 5 down to 3 for chins - I should really use ladders here

10min jog home

Again I should be working at a faster pace.

Stuffs

SIJ adjust

Maxwell Daily Doz

Jog to gym

BP worked up to 195 x 3 then doubles and triples for 17 or so total reps?

Shrugs worked up to 225x5 in between benches

Shit bird with 65lbs

Leg press worked up to 8 plates for 5

Jog home

-Shit went long. I don't think I need to warm up quite so much.

Hiking

Daily Dozen

Neck work 60 or so reps with 25 on the neck harness

6mile hike with dog ~1400' gain

Pressing away

SIJ correction stuff

Maxwell Daily Dozen

Rolling for pirformis

Jog to gym

Shit bird with the bar

Weird leg press machine - a few sets of 5 partials - not so good on the right SIJ but not painful

45 degree back raises 3x8 between leg presses

OHP worked up to 145x3 then did singles and doubles with it for about 15 total reps

Chin-ups 3x5, 25#x5x3, 25x3 between sets of presses

Pull-ups 1x6

Jog home

About an hour door to door including bull-shitting. I should be working faster.