You're welcome. As a former borderline cripple, I also highly suggest looking into ART therapy and definitely do lots of foam rolling.

5/19

squats
45*10, 135*8, 185*5, 235*5, 255*4, 275*6, 285*6 (+5)
http://www.youtube.com/watch?v=tvdCsFVZAOs

bench
45*20, 135*8, 185*6, 205*3, 225*6, 235*6 (+5)
I used a narrower grip this time. How's it look? The triceps felt it more than the last time I benched with a wider grip.
http://www.youtube.com/watch?v=A_Sx5H4VQ60

RDLs
45*10, 135*8, 225*5, 275*6, 295*6, 315*6
Was considering calling the 275s a work set because I have a slight strain in my low back on the left side (tweaked it kicking the step on step ups last workout), but it felt good so I went with what I did last time.


chin up iso
25 seconds (+5) , 20 seconds (my forearms are the weak link for these imo)


tall kneeling PNF D2 flexion with bands - 2*10

tall kneeling cable lift
10*8*3


med ball slams
10 sets

pec EQI - 50 sec * 10
lat EQI - 50 sec * 10

yeah that grip looks much better

Getting old sucks. The low back thing, although seemingly not serious, is not going away. My chiro said I could keep doing what I'm doing, but I didnt tell him I was DL'ing 390*5, so his answer might have been different if I had mentioned that.

I skipped a regular deadlift workout yesterday because of the back thing. I did some pull throughs and enough other random, light, cable things to break a sweat.

today I decided **** it, I'm going to deadlift & see what happens.

5/23

DL
135*10, 225*5, 275*5, 315*5*3 (-75)
315 didnt feel super heavy or anything, but it was as far as I felt comfortable pushing it with my back issue.

cable rows
120*10, 160*8, 180*6*2 I used a bit less weight than the last time, but better form. I had been leaning back a bit too far before I think.

DB step ups
50*6, 60*6, 65*6

low incline DB press
50*10, 60*6, 65*6, 70*6

face pulls
45*8, 55*8 I got a new cable machine, which is very nice. The weights move a lot easier on this than with the hookup on my rack, so these weights are a lot heavier than what I did last time. I did the cable rows on the old rack.

ab wheel rollout ISO
26s, 23s, 20s (wanted 25s * 3, oh well, these things are ****ing hard)

KB swings
44*4 sets (8 swings per set), 62*5, 70*3
I did these different this time. I started walking on the treadmill in between sets @ 2.5 - 3.0 mph. This kept the blood pumping better and I felt ready to go when it was time for the next set of swings. I was expecting to feel more tired, but I didnt. Maybe this is what I should have been doing all along. I like doing the intervals this way.

pec EQI 10lb * 65s
lat EQI 10lb * 75s

I felt pretty good after the workout, but sitting here, the left side of my low back feels uncomfortable. Guess I need to keep stretching it and avoid heavy DLs for a while, sigh.

5/26

squat
45*10, 135*8, 185*6, 235*5, 265*6, 275*6, 285*6
ugh. The last set, I wasnt focused on the very first rep and almost had to dump it. I managed to hang on and finish the whole set somehow.

bench
45*20, 135*8, 215*5, 225*6, 235*5
wanted 6 reps on the last set, but didnt try. I would have tried if I had a spotter.

RDLs
45*10, 135*8, 225*5, 275*5, 305*6*2
out of gas. It was during these that I realized I forgot to take NO Xplode before working out. I'm now pretty sure that stuff has a positive affect on me when I lift. I felt weaker squatting, benching and RDL'ing tonight than the previous workout doing these exercises. NO-X is good imo.

Chin up ISOs
20seconds, 21.5 s, 20s
these things are hard.

tall kneeling PNF flexion
10lb*8, 20lb*8

tall kneeling cable lift
10lb *8, 20*8*2

MB slams
12 sets, walking on treadmill between sets

DB pec EQI - 70sec *10lb
DB lat EQI - 55 sec *10lb

Spent the better part of the past two days putting a 1/2" thick rubber floor in my basement. I feel like I played tackle football yesterday - bruised & sore as hell. That stuff is heavy, hard to move and harder to cut.





Glad its done now. Looking forward to working out soon.

Looks good! Definitely jealous.

Nice!

thanks for the comments! I'm loving this setup

5/30

DL
135*10, 225*5, 275*5, 315*5, 365*5*3
The low back felt good before, during & after the DLs. Putting the ****ing weights on the tree after doing the DLs, I twisted it and its back again. Hope this **** goes away by the next time I DL. I want to bust 400 for some reps soon, but I dont want to risk it if my back isnt 100%. We'll see what happens the next few days. This is more of an annoyance than something I'm concerned about.

low cable row
120*12, 160*8, 180*6*3

DB step ups
50*10, 60*6, 70*6 (+5)

DB low incline bench
50*10, 60*6, 70*6, 75*6 (+5)

face pulls
55*10, 65*10 (+10)

front planks
60seconds * 3
I bruised a spot in the palm of my left hand doing the ab wheel ISOs last time and I cant do those at all right now, so I substituted the planks for them. The 3rd set was hard.

KB swing intervals
44*4, 62*4, 70*3 same as last time

pec EQI 10lb * 87s
lat EQI 10lb * 70s

6/1

squats
45*10, 135*8, 185*6, 225*5, 265*6, 275*6, 285*6
These felt a lot better than last time. I'll be doing 5 rep work sets next time so I'll add weight then.

bench press
45*20, 135*8, 185*5, 215*3, 225*6, 235*6
I was supposed to do 3 work sets but my left shoulder didnt feel right - better safe than sorry. I'm assuming this is because my chiro worked it over really hard earlier in the day doing ART on it. I guess I should have waited a day before trying to bench.

RDLs
45*10, 135*8, 225*5, 275*5, 315*6, 6, 6
these felt good

chin up ISOs
21 sec., 21 s, 23s = 65 total(+3.5)
my back barely feels this. my forearms are screaming the whole time.

pnfd2
tall kneeling cable lift

MB slams
15*12

flye EQI 65s
lat EQI 85s

6/3

Got my new belt today - a Toro lever belt, 10mm. I like it a lot so far. Thanks to KRS ONE for the recommendation.

DL (belted)
135*10, 225*5, 275*5, 315*3, 365*4, 385*4, 405*4 (+15 from 5 rep max - woot)
Doing these with a belt did not take long to get used to. My back felt great through the whole set. The set with 405 was heavy, but I had something left in the tank when I was done.

http://www.youtube.com/watch?v=lMsPiC3lxNI
^ how's the form look?

seated cable rows
120*10, 160*6, 200*5*3 (+20 from 6 reps)

DB step ups
60*5, 70*5, 75*5 (+5 from 6 reps)

DB low incline bench
50*10, 70*5, 75*5, 80*5 (+5 from 6 reps)

face pulls
front planks
65s *3 (+5 sec)
The bruise on my left hand is worse than last time. No ab wheel until this is 100%

KB swing intervals (13 sets - +1)
44*4, 62*4, 70*5

flye EQI - 93s
lat EQI - 69s

6/6
used the belt for all the work sets for squats, bench & RDLs & it felt good.

squats
45*10, 135*8, 185*5, 225*3, 265*3, 285*5, 295*5, 300*5 (+15 from 6 reps)
http://www.youtube.com/watch?v=s9wfKZrYtkc

bench press
45*20, 135*8, 185*5, 215*3, 225*5, 245*5*2 (+10 from 6 reps) - the last set was basically to failure. I barely got the last rep all the way up. I havent gone to failure on the bench since my shoulder surgery ~13+ years ago. The beautiful thing is my shoulders feel great right now This video is the 1st set of 245:
http://www.youtube.com/watch?v=WpRCoLG0Zp8

RDL
45*10, 135*8, 225*5, 275*3, 315*5, 335*5*2 (+20 from 6 reps)


chip up ISO
22s, 22s, 22s (+1 sec)
these are still hard

pnfd2
tall kneeling cable lift

MB slams
15*13

flye EQI - 70s
lat EQI - 45s

6/9 - had a new tube put in my right ear. It gave me some mild pain & dizziness, so I didnt work out until 6/11.

Warmed up, did deadlifts 385*4*3, didnt feel great. Did some cable rows. Did a set of incline DB presses & a set of step ups and felt dizzy. Called it a workout

6/12 - 6/19

Went on a cruise - Ft. Lauderdale to Key West, Grand Cayman and Ocho Rios, Jamaica. Good times. Here's a couple pics from Stingray City - its a sand bar off the coast of Grand Cayman Island:


That was the best part of the trip. The stingrays there are very tame. They swim right up to people and rub against you while you stand in the chest-deep water. Guides will hold them on the surface so you can pet them & kiss them.

The cruise ship had the lamest workout room I've ever seen. Treadmills, a few Nautilus machines and some light dumbells (50s were the heaviest). No other free weights. I did a few little things and lost interest. The best workouts I had were from kayaking in Key West and climbing Dunn River Falls in Jamaica.

Got back home yesterday and I feel like I'm still on the ship - the floor of my house feels like its moving. I must have some sort of inner ear problem because I'm dizzy. I dont know when I'll be putting in a hard workout again. Hopefully this will go away soon.

Your home gym looks pretty sweet dude.

Thanks

I just added to it today. I got an additional 520 lbs of olympic plates, 2 additional standard bars + an olympic curl bar (I may or may not ever use it, but he threw it in) off Craig's List for $200 total. Its all in good shape too. I should have plenty of weight now for loading up multiple bars (1,120 lbs of plates & 3 standard bars).