waitlifter82’s journal

Apparently, the elephants upstairs like to flush tampons down the toilet… As a result, half of my carpet is soaking wet and smells like shit. Oh, bliss!!

Deadlift - barbell:
135x8x1
225x3x1
275x1x1
315x3x3

ATG Smith Squats - feet out in front:
105x5x1
185x5x3

Leg Press:
360x8x1
540x8x1

Leg Curls:
120x6x2

+ 3 sets of abs + 16 mins elliptical + stretching

Duration: 55 minutes

Nice, quick workout. Unfortunately, I have some bad tendonitis in my left elbow/tricep region.

Decline Bench:
135x6x2
185x2x1
185x5x1
225x3x2

Push Press:
135x5x3

T-bar Rows:
45x5x1
90x5x3

One-Arm Assited Chins:
60x5x2

Incline CG:
135x5x1
155x5x2

Cable Curls:
70x8x1
70x6x2

+17 mins elliptical + stretching

Duration: 50 minutes

Deloading is boring… and Sumo Deadlifts are a pain in the ass… literally (why I stopped).

Sumo Deadlift - barbell:
135×3x1

Deadlift - barbell:
135×5x1
225×5x1
275×3x3

Rack Chins:
bwx15×2 (PR)

1-Arm Hammer Chins:

bw-40×2x1 (PR)

bw-40×1.5×1 (2 left, 1 right)

bw-50×2x1

DB Curls:
30×5x1
40×5x1
45×5x1

Duration: 35 minutes

I’ll be skipping decline for a few weeks, as they are still hurting my ribcage. Everything else went as planned (ie. boring). I threw in a PR just to piss off clare:)

BB Bench:
95x10x1
135x5x1
155x3x1
175x3x1
185x3x5

CG Decline:
135x20x2

Cable Extensions:
80x10x2

1-Arm RG Cable Extensions:
25x6x2

Shoulder Press Machine:
180x8x1
220x8x1
240x8x1 (PR)

plus 12 minutes on the elliptical

Duration: 50 minutes

Not bad for a deload

High Box Squats:
45×15x1
135×15x1
225×15x1
275×15x2(PR)

Front Squats(Paused):
135×1x1
175×1x1
195×1x1
215×1x1
225×1x1
245×1x1 (PR)

Leg Curls:
100×6x1
100×10x2

UH Lat Pulldowns:
132×12x2

Straight Arm Cable Ext.:
60×10x2

Cambered Bar Curl Machine:
70×10x1
80×8x1
90×6x1

10 mins on elliptical

Duration: 55 minutes

I forgot to mention yesterday that during first rep of the first set of snatches, I felt some discomfort in the chest area. I had to convince myself that it wasn’t my heart (I scare myself a lot), as it was not muscular pain. I think my sternum/rib(s) is strained. It feels like I did 20 sets of (heavy) weighted dips. As a result my ‘deload’ workout was not as light as I anticipated. Any slight arching of the back would result in a sharp pain.

BB Decline Bench:
95x15x1
135x5x1
175x5x1
195x5x1
215x5x3

BB Military:
95x5x1
135x5x2

BB Incline Bench:
135x12x3

CG Incline Bench:
135x8x2

Fly Machine(OUCH!):
100x20x1

Lateral Machine:
70x10x3

finished with 20 minutes on the elliptical

Duration: 60 minutes