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05-25-2011 , 11:34 PM

#176

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Dmunnee. The upper back training has been paying off so far. I really feel stronger there.

The trip to DC was excellent. I posted on it here.

Quote

05-26-2011 , 10:43 PM

#177

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/26/2011

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Squats: 45 X 10, 135 X 10, 225 X 5, 255 X 3, 285 X 2
Box squats (12" box): 95 X 12, 115 X 3 X 10
Ab wheel: BW X 6 X 10

Notes:

Decided to stay with the low box for box squats.
Looking forward to deload week already.

Quote

05-28-2011 , 08:08 PM

#178

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/27/2011

5/28/2011

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Weighted pull-ups: -100 X 7, BW X 7, 25 X 5, 50 X 3, 75 X 1 (PR)
Pull-ups: BW X 20, BW X 15
Neutral grip pull-ups: BW X 2 X 12
Hammer Strength machine shoulder press: 100 X 10, 130 X 15, 150 X 2 X 10
Shoulder shrugs: 225 X 10, 495 X 15, 495 X 14, 585 X 10

Quote

05-29-2011 , 01:27 AM

#179

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

congrats on the pr, and those shrug #s are sick

Quote

05-29-2011 , 08:06 PM

#180

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Cha!

I feel a little stronger every day. So far, so good.

Quote

05-29-2011 , 08:11 PM

#181

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/22/2011

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Deadlift (sumo): 135 X 5, 225 X 5, 285 X 5, 315 X 3, 365 X 1
Good mornings: 185 X 3 X 15

Notes:

Splitting workout...abs and conditioning training tomorrow.

Quote

05-29-2011 , 09:44 PM

#182

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Deload week is here.

Quote

05-31-2011 , 12:42 AM

#183

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

The earlier post was supposed to be for 5/30:

5/29/2011

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Deadlift (sumo): 135 X 5, 225 X 5, 285 X 5, 315 X 3, 365 X 1
Good mornings: 185 X 3 X 15

Notes:

Splitting workout...abs and conditioning training tomorrow.

Quote

05-31-2011 , 12:46 AM

#184

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/30/2011

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Run, outdoor, moderate hills: 1.6 miles
Walk, outdoor, moderate hills: 1.0 miles
Ab wheel: BW X 3 X 10

Notes:

Light run -- conditioning work during deload week

Quote

05-31-2011 , 11:48 PM

#185

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

5/31/2011

Stretching: whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Bent-over row: 135 X 5, 175 X 5, 185 X 5, 195 X 5
Barbell front raise: 45 X 2 X 10
Pulley rope pushdowns: 65 X 2 X 15
Shoulder shrugs: 315 X 11, 335 X 2 X 7

Notes:

Deload week
- Deload week probably 12 weeks overdue...the break feels great already
Shoulder shrugs for grip work...no straps

Quote

06-03-2011 , 01:38 AM

#186

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/1/2011

Stretching: whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Walk: 2.0 miles

Notes:

The walk was rather boring
This deload week blog is somewhat boring as well, I guess

6/2/2011

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Squats: 45 X 10, 135 X 10, 185 X 5, 195 X 5, 205 X 5
Box squats (12" box): 95 X 2 X 10
Stiff-leg KTEs: BW X 2 X 5 ---> Hanging leg raises: BW X 1 X 5 (compound set, 1st set only)

Notes:

Bodyweight maintaining at around 2500 kcal/day. Metabolism improves a little each day.
Weight: 208.6 lb (1.0 lb below 4/25/11 start of maintenance phase weight)
Waist: -1.5" from 4/25/11

Quote

06-03-2011 , 01:06 PM

#187

Dmunnee

grinder

Join Date: Oct 2007 Posts: 543

congrats on the new job title.

Quote

06-03-2011 , 05:18 PM

#188

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks!

Quote

06-03-2011 , 09:51 PM

#189

ninetynine99

Carpal \'Tunnel

Join Date: Oct 2004 Posts: 9,238

Quote:

Originally Posted by Dmunnee

congrats on the new job title.

"TheChiefEngineer"?

Quote

06-03-2011 , 11:24 PM

#190

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Quote:

Originally Posted by ninetynine99

"TheChiefEngineer"?

PPA Names Rich Muny Vice President of Player Relations

Quote

06-04-2011 , 03:21 AM

#191

ninetynine99

Carpal \'Tunnel

Join Date: Oct 2004 Posts: 9,238

Ahhhhhhhhhhhh... so, I wasn't that far off.

Congrats, and keep fighting the good fight!

Quote

06-04-2011 , 10:27 PM

#192

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks 9999!

Quote

06-04-2011 , 10:34 PM

#193

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/3/2011:

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Conditioning training: outdoor HIIT run/walk -- 1.3 mi in 20 min

6/4/2011

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Pull-ups: BW X 3 X 5
Neutral grip pull-ups: BW X 2 X 5
Hammer Strength machine shoulder press: 100 X 10, 150 X 10, 180 X 10
Shoulder shrugs: 315 X 11, 335 X 9, 405 X 2
Conditioning training: Farmer's walk -- 70s X 300 ft, 80s X 275 ft

Notes:

Still deload week
Shoulder shrugs for grip work...no straps

Quote

06-05-2011 , 10:34 PM

#194

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/5/2011

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Deadlift (sumo): 135 X 7, 225 X 5, 245 X 5, 265 X 5
Good mornings: 135 X 5, 185 X 2 X 10
Glute ham raises: BW (light assistance) X 2 X 10
Ab wheel: BW X 2 X 10

Notes:

End of deload week

Quote

06-08-2011 , 01:20 AM

#195

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/6/2011:

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Conditioning training: outdoor HIIT run/walk -- 1 mi in 20 min

Notes:

Minor pull in right hamstring -- walked (straight home) for the last half. I tore this in September running a hard sprint...glad I didn't repeat that.

6/7/2011:

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Bent-over row: 135 X 10, 225 X 5, 245 X 5, 255 X 8
Lying t-bar row: 70 X 20, 110 X 2 X 10
Close-grip incline press: 95 X 3 X 10
Pulley rope pushdowns: 87.5 X 3 X 10, 65 X 10

Notes:

The pulled hamstring was sore on the bent-over rows, but it didn't impact the lift itself. To the contrary...255 X 8 is either a PR or close to it.
Substituted Pendlay rows with lying t-bar rows due to hamstring
Not sure about tomorrow's squat session.

Quote

06-10-2011 , 02:23 AM

#196

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/8/2011:

Stretching: Whole body
Mobility work:
- Hip flexors
- Broomstick shoulder mobility work
Squat: 45 X 5, 135 X 5, 225 X 5, 245 X 5, 265 X 4

Notes:

Minor pull in right hamstring. It felt okay coming into the gym, but I felt a little tug on the 4th rep of the max set and decided to wrap up for the day.
Moved squat day up one day, as I will be in Las Vegas on 6/9.

6/9/2011:

I had a great meeting with the Two Plus Two team today:

Kiera, Mat, me, Professionalpoker, and Mason

Quote

06-10-2011 , 07:26 AM

#197

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Professionalpoker looks suspiciously similar to Skalansky imo, thought the name was wrong at first. Or that David's started calling himself "professionalpoker", which admittedly seemed weird even for him.

Last edited by Soulman; 06-10-2011 at 07:26 AM. Reason: No hate, <3 Sklansky

Quote

06-10-2011 , 11:41 AM

#198

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Quote:

Originally Posted by Soulman

It must just be the photo, but it is funny now that you mention it. However, he's not David Sklansky. His name is Mike.

Also, given that this is H&F, I should mention that Mat and Kiera have been working out quite a bit as well. While they are both lean in the photo in my OP, you can see the results of the training in the pic above.