Training Log Archive: RASPUTIN

walking last few days not easy. same spot, still swollen

ski erg warmup

Lat pull down
5x10 85-115-130-145-160

DBell OH tri extension warmup
35-40-45-50 x10

Seated Cable Row
6x10
120-140-160-160-180-200 (200 heavy not very controlled negative)

Rope Tri Press down
3x20

Dbell Row
10x 60-70-80

DBC 10 x 35-40-40

Dbell Forearm Curl
20 x 65, 65, 65, 65, 65,
then 45 x max

Calf raise in isometric standing squat thing
2 sets half squats vs same
no pain but big bulge on knee next to patella, same spot as swelling.

6hr drive home

gym 5:30pm

Deadlift. wup 45-95-135x10, 185x5
5x 225-245-265-275...
overhand until 275. lost grip on 265 last rep. Need solid grip w busted
L knee.

Barbell Press shoulder warmup 45-45-45-65 x10

Barbell Flat Bench Press wip 45-95-135 x10,
155x5, 185x5, 5x205, 215x5, 215x5

work calls AM then 6 hour drive to St Simons Island

back sore, shoulders good!

ski erg 500 easy to fast 1:52 breakthrough no pain!!!!!
KB halos

Lat Pull down straight bar
85-115-130-145-160 x 10

OH DB tei extension to warmup tris
4x10

Barbell Bench
warmup: incline 45-95x10; flat 45-95x10, 135x5, 155x5
5x 185, 205, 205, 205, 205

Narrow grip pulldown
10x 85-120-140–160–180-200
200 was heavy

DBC 10x 35-40-40-40-45
OH dbell tri ext 10x 45-55-55-60...

DBell shrug 10x 75-85-95

Drive up to Chattanooga and back short notice to see house. back just in time to make Jack 70th bbq lucy backyard. 6hrs in car