Diary of dswithers

Saturday 1/13/07
BW 211.0

Handstand Pushups: 5
Widegrip Pullups: 12
Dips: 16xBW+50 lbs

Incline Dumbell Press 12x60's
Widegrip Pullups 5xBW+30
Incline Dumbell Press 12x70's
Widegrip Pullups 5xBW+30
Incline Dumbell Press 8x80's
Nuetral grip Pullups 7xBW+30
Incline Dumbell Press 6x90's
Nuetral grip Pullups 6xBW+30
Narrow Grip Chins 8xBW
Lying Triceps Extension 12x105
Narrow Grip Chins 7xBW
Lying Triceps Extension 12x105
 
Sun 1/14/2007
BW 209.5

ATG Box Squats
8x135
3x225
10x3x270
hanging leg raises 15x10 lbs dumbell
seated calf raises 6x6 plates
hanging leg raises 12x10 lbs dumbell
seated calf raises 6x6 plates
incline situps 12x15 pound dumbell beind head
seated calf raises 8x5 plates
incline situps 12x15 pound dumbell beind head
seated calf raises 8x5 plates
seated calf raises 12x4 plates
 
Tuesday 1/16/2007
BW 209.0
Warmup:
Handstand Pushups 8xBW my left shoulder is a lot better, not perfect, but better

Widegrip Pullups 12xBW
Dips 16xBW+50

Seated Widegrip Behind the Neck Press 12x95
Dumbell Row 12x80's
Seated Widegrip Behind the Neck Press 8x135
Dumbell Row 12x85's
Seated Widegrip Behind the Neck Press 8x135
Dumbell Row 12x90's
Seated Widegrip Behind the Neck Press 8x135
Curl Bar Preacher Curl 12x60
Triceps Pressdowns 12x70
Curl Bar Preacher Curl 12x60
Triceps Pressdowns 12x70
 
Wednesday 1/17/2007
BW 211.0

Leg Extension: 15x170
Leg Curl: 15x115
Leg Extension: 13x210
Leg Curl: 15x115
Good Morning: 15x45
Cybex Squat Press: 12x6 plates each side
Good Morning: 12x95
Cybex Squat Press: 12x9 plates each side
Good Morning: 12x95
Cybex Squat Press: 2x8x10 plates each side
 
Thursday 1/18/2007
BW: 210.0

Warmup:
Handstand Pushups: 8xBW
Widegrip Pullups: 11xBW
Dips: 16xBW+50 lbs

Shoulder rehab:
Lying External Rotators: 12x15
Internal Rotators: 12x15
Lying Rear Delt Laterals: 12x15

Incline Bench: 12x135
Inverted Rows: 12
Incline Bench: 12x135
Hammer Strength Iso-Row: 12x3 plates each side
Lying Flyes: 12x65's
Hammer Strength Iso-Row: 9x4 plates each side
Lying Flyes: 12x65's
Hammer Strength Iso-Row: 9x4 plates each side

Lying Triceps Extension 12x110
Incline Dumbell Curls 12x40's
Lying Triceps Extension 12x110
Incline Dumbell Curls 12x40's
 
Sat 1/20/2007
BW 212.0
ATG Box Squats
8x135
3x225
10x3x275
donkey calf raises 15x6 plates each side
Hanging Leg Raisess 15x10 lbs dumbell between feet
donkey calf raises 15x6 plates each side
Hanging Leg Raisess 12x10 lbs dumbell between feet
donkey calf raises 12x6 plates each side
 
Monday 1/22/2007
BW 212.0
Warmup:
Handstand Pushups 4xBW
Widegrip Pullups 10xBW
Dips 16xBW+50

Barbell Row 12x135
Standing Military Press 12x115
Barbell Row 12x185
Standing Military Press 12x115
Seated Dumbell Press 8x60's
Narrow Grip Pull Downs 8x220
Seated Dumbell Press 8x60's
Wide Grip Pull Downs 8x180

Curl Bar Preacher Curl 12x60
Seated Dumbell Triceps Extension 12x30
Curl Bar Preacher Curl 8x60
Seated Dumbell Triceps Extension 12x35
 
Wednesday 1/24/2007
My knee and shoulder have been hurting a lot this last week, so I am going to do some high rep stuff this week to hopefully help the joints recover: Active Recovery day for lower body

Leg Curl: 15x110
Leg Extension: 15x170
Leg Curl: 15x110
Leg Extension: 12x250

Good Morning: 15x45
Cybex Squat Press: 12x6 plates each side
Good Morning: 12x95
Cybex Squat Press: 12x6 plates each side
Good Morning: 12x95

Seated calf raise: 15x3 plates
Ab Machine: 15x40
Hip Abductor: 15x70
Hip Adductor: 15x70

Seated calf raise: 15x3 plates
Ab Machine: 15x40
Hip Abductor: 15x70
Hip Adductor: 15x70
 
Saturday 1/27/2007
BW: 210.0

Handstand Pushups: 8
Wide Grip Pullups: 12
Dips: 16xBW+50

Sumo Deadlift: 8x135,6x225
Snatch Grip Deadlift on Platform: 2x6x225

Widegrip Press Beind Neck: 13x95
Dumbell Row: 12x80's
Widegrip Press Beind Neck: 6x135
Dumbell Row: 8x90's
Widegrip Press Beind Neck: 6x135
Dumbell Row: 6x100's
Widegrip Press Beind Neck: 6x135
Dumbell Row: 6x100's
Widegrip Press Beind Neck: 6x135
Dumbell Row: 6x100's

Preacher Curls 12x60
Triceps Pressdowns 12x80
Preacher Curls 12x60
Triceps Pressdowns 12x80
 
Sunday 1/28/2007
BW: 210.0

Hanging Leg Raises: 12x15 pound dumbell between feet
Adductor: 15x90
Abductor: 15x90
Hanging Leg Raises: 15x10 pound dumbell between feet
Adductor: 15x90
Abductor: 15x90
Stretching
Dumbell Pullovers across bench: 2x12x50
Eliptical Machine: 20 mins "strength" program @level 3
 
Tuesday 1/30/07
BW 210.0

Handstand Pushups: 5
Widegrip Pullups: 12
Dips: 16xBW+50 lbs

Incline Dumbell Press 12x70's
Hammer Stength Pulldowns 12x3 plates each side
Incline Dumbell Press 8x75's
Hammer Stength Pulldowns 8x3 plates +25 each side
Incline Dumbell Press 8x80's
Hammer Stength Pulldowns 8x4 plates each side
Cable Crossover 12x30's
Hammer Stength Pulldowns 8x4 plates each side
Cable Crossover 12x20's
Standing Dumbell Curls 12x40's
Lying Dumbell Triceps Extension 12x40's
Standing Dumbell Curls 8x45's
Lying Dumbell Triceps Extension 11x45's
 
Thursday 2/1/07
BW 209.5

Leg Extensions: 15x170
Leg Curl: 15x90
Leg Extensions: 10x250
Leg Curl: 15x120

ATG Squat: 8x135
ATG Squat: 3x8x175

Good Mornings: 15x45
Good Mornings: 2x12x95


Seated Calf Raise: 15x3 plates
Donkey Calf Raise: 15x2 plates each side

Seated Calf Raise: 15x3 plates
Donkey Calf Raise: 15x2 plates each side
 
Tuesday 2/6/07
BW 208.5

Leg Extensions: 15x170
Leg Curl: 15x120
Leg Extensions: 10x250
Leg Curl: 15x120

ATG Squat: 8x135
ATG Squat: 3x8x180

Good Mornings: 15x45
Good Mornings: 2x12x95
 
Wednesday 10/10/07
BW 204.5
Had my annual physical yesterday. Everything good, except

External Rotator Cuff Rotations: 2 setsx15repsx5lb dumbells
Handstand Pushups: 2 ohhh my bad shoulder!

Leg Extensions: 15x190
Leg Curl: 15x130

ATG Squat: 12x135, 8x225, 3x285 (goal was 5, but not quite up to it today!), 6x235, 6x235

Seated Calf Raises: 8x5 plates, 8x5 plates, 12x4 plates
 
Why do you do all that leg isolation before your squats? what does your routine look like? IE, what do you do on the different days?
 
Thursday 10/11/07
BW 209.0

Handstand Pushups: 2 ohhh my bad shoulder!
Wide Grip Chins: 10
Dips with 35 pounds added: 12

Standing Military Press: 12x95
One Arm Dumbell Row: 12x80

Standing Military Press: 8x115
One Arm Dumbell Row: 8x90

Standing Military Press: 7x135
One Arm Dumbell Row: 6x100

Standing Military Press: 7x135
One Arm Dumbell Row: 6x105

Dumbell Lying Triceps Extensions: 12x40's
Standing Barbell Curl: 12x70

Dumbell Lying Triceps Extensions: 12x40's
Standing Barbell Curl: 12x70
 
Karky said:
Why do you do all that leg isolation before your squats? what does your routine look like? IE, what do you do on the different days?
Click to expand...

I do the iso to warm up my knees. Have torn cartilege in both knees, had surgery on the right one in 1984 to remove some of the torn bits of catiledge which kept moving around and causing problems. The warm up seems to help keep the pain in the knees down.

I generally do a 3 day split: lower/upper/cardio, any where from 4-6 days a week, depending on how busy I am and how I feel.
 
Friday 10/12/07
BW 209.0

External Rotations: 2x15x5's
Handstand Pushups: 2 ohhh my bad shoulder!
Rest Day

Saturday 10/13/07
BW 208.5

External Rotations: 15x5's, 15x8's
Handstand Pushups: 3
Wide Grip Chins: 10
Dips with 35 pounds added: 15

70 deg Incline Dumbell Press: 12x60's
Wide Grip Chins: 4xBW+25lbs

70 deg Incline Dumbell Press: 6x75's
Neutral Grip Chins: 5xBW+25lbs

70 deg Incline Dumbell Press: 8x70's
Machine Pulldowns: 12x6 plates

Dumbell Flyes: 12x40's
Narrow Grip Pulldowns: 12x195

Dumbell Flyes: 12x40's

Lying Easy Curl Bar Triceps Extension: 13x115
Standing Barbell Curl: 12x100

Lying Easy Curl Bar Triceps Extension: 10x115
Standing Barbell Curl: 6x110

Reverse Pushups: 12xBW

I'm off to New Orleans to work a trade show this afternoon. I plan to fly home Monday evening. Don't know is my hotel has any fitness facilities. Worst case I brought my running shoes along. I don't know if there is any place to run in the French Quarter?
 
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