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Rodgerthat training log.

Workout number 2
Sheiko week 2 day 2
Bench
160x3
190x3
225x3
255x2
290x1
305x1
320 2x1 paused
Deadlift
265x3
315x3
365x3
415x2
470x1
495x1
520 2x1 (second one grinded but it was completed just so fatigued by that point and only took a 3 min break)
Tricep overhead
110 5x6
Abs
6 supersets to failure
Decline sit ups
Leg raises
Oblique planks

Hot tub and sauna stretch after. Slamming a huge meal now then going rock climbing.
 
franchise24 said:
I like the volume. Now off to go rock climbing. Conditioning like a mofo. Your grip strength has got to be vice grip like.
Click to expand...
I've broken someone's hand with my grip before (on purpose) so he it's pretty good. I did the 470&495 double overhand and used straps for the 520 cause I dislocated my thumb Thursday so it's not quite ready for hook grip quite yet a couple more weeks then I'll do hook grip again on everything over 455 but for now unless it's singles anything 405+ will be with straps.
 
RodgerThat said:
I've broken someone's hand with my grip before (on purpose) so he it's pretty good. I did the 470&495 double overhand and used straps for the 520 cause I dislocated my thumb Thursday so it's not quite ready for hook grip quite yet a couple more weeks then I'll do hook grip again on everything over 455 but for now unless it's singles anything 405+ will be with straps.
Click to expand...
That's some good shit.
 
RodgerThat said:
Going to do two workouts today and rock climbing so workout 1 consist of

Sheiko
Comp cycle Week 2 day 1
Squat
225x3
265x3
315x3
335 3x2
Bench
160x3
190x3
225x3
240 3x2
Chest accessory
4x6
Hyperextensions
3x8
1hour stretch

Rock climbing for 2 hours

Will update the evening workout later tonight once it's complete. Glad the volume is low on this workout so I can do so much today.

May or may not have lost my job cause I wasn't willing to deal with bullshit and miss my workouts and told some higher ups to fuck off then didn't show up for my flight to go out of town today that they paid for, So we shall see how that goes. If I did however I have enough in the bank to last me until I start my summer gig in a month if I'm smart and I'll have tons of time to workout and recover. Although i won't be able to eat how I currently am (spending about 40 bucks on food a day enjoying the finer foods to make it more enjoyable being in a calorie deficit I.e. Tuna steaks and organic sweet patatos will now become chicken and reg sweet patatos cause that's like 12 dollars per home cooked meal lol
Click to expand...

Good on ya for not putting up with shitty employers, hell...a month off with nothing to focus on but training certainly doesnt hurt. As much as i hated that stint of being unemployed, that was the best couple months of training I've ever had. Just eat, sleep, train and repeat haha
 
Sheiko
Week 2 day 3
Squats
225x3
265x3
315x3
355x2
405x1
425x1
445 2x1
Was wearing a synthetic shirt and the bar slipped and I think I may have given me a minor tear in the right rhomboid (fuck)
Bench press
160x3
190x3
225x3
240 4x2
Chest accessory
4x6
Suppose to be good mornings but didn't want to risk the upper back stability so did GHR instead for 4x8
Light stretch

Going to ice my entire back and possibly take an ice bath tonight if I'm aching bad before bed.
 
RodgerThat said:
Sheiko
Week 2 day 3
Squats
225x3
265x3
315x3
355x2
405x1
425x1
445 2x1
Was wearing a synthetic shirt and the bar slipped and I think I may have given me a minor tear in the right rhomboid (fuck)
Bench press
160x3
190x3
225x3
240 4x2
Chest accessory
4x6
Suppose to be good mornings but didn't want to risk the upper back stability so did GHR instead for 4x8
Light stretch

Going to ice my entire back and possibly take an ice bath tonight if I'm aching bad before bed.
Click to expand...

Homie, you have the absolute worst luck when it comes to getting hurt.
 
jaymaximus said:
Don't do it! You'll take a date or meet a girl, she'll get ideas, and BOOM! soon you're happily married, having kids, and growing old together, living a life of happiness and joy with not only the woman you love, but your best friend. She'll love you unconditionally, take care of you when your sick, support your goals, and be there to help you mourn your failures and celebrate your successes. But for all of this, she'll expect you to listen to her tell you about her day. In short, it's hell on Earth.
Click to expand...

You aint lying jay, im stuck in that hell rt now!!! Well gotta go , looks like she made me dinner again , sigh..........
 
RodgerThat said:
Sheiko
Week 2 day 3
Squats
225x3
265x3
315x3
355x2
405x1
425x1
445 2x1
Was wearing a synthetic shirt and the bar slipped and I think I may have given me a minor tear in the right rhomboid (fuck)
Bench press
160x3
190x3
225x3
240 4x2
Chest accessory
4x6
Suppose to be good mornings but didn't want to risk the upper back stability so did GHR instead for 4x8
Light stretch

Going to ice my entire back and possibly take an ice bath tonight if I'm aching bad before bed.
Click to expand...

Damn brother, youve been n injury hell for a while now, but what i see is a guy thats living life to its fullest. I rather be beat up from being super active and taking risks, than sitting on my ass watching tv injury free.
Nice lifts BTW, your one strong sumbitch RT.
 
Mr.B66 said:
You aint lying jay, im stuck in that hell rt now!!! Well gotta go , looks like she made me dinner again , sigh..........
Click to expand...
Fuck man must be rough I feel for you on this one it's probably 80 degrees and sunny too for you which must be terrible to have to deal with:p

Thanks though bud I do try and live it to the fullest always it's easy to live this way even when I'm hurt cause I can look back on some pretty amazing stories that match up with all the scars and broken bones
 
RodgerThat said:
Fuck man must be rough I feel for you on this one it's probably 80 degrees and sunny too for you which must be terrible to have to deal with:p

Thanks though bud I do try and live it to the fullest always it's easy to live this way even when I'm hurt cause I can look back on some pretty amazing stories that match up with all the scars and broken bones
Click to expand...

Honestly i speak from experience, im pretty banged up with sore shoulders from bench pressing big weights for many years, in fact decades. Do i have rough days ... Sure but i also have the memories of being the strongest MF'r in almost every gym i stepped foot in, also banged up knees from squating, running , football, sandboarding , hunting, yada yada......... Point is ,im with you, i look at all these things as proof that i lived life to its fullest because as far as i know we only get one go at this.
 
RodgerThat said:
Sheiko
Week 2 day 3
Squats
225x3
265x3
315x3
355x2
405x1
425x1
445 2x1
Was wearing a synthetic shirt and the bar slipped and I think I may have given me a minor tear in the right rhomboid (fuck)
Bench press
160x3
190x3
225x3
240 4x2
Chest accessory
4x6
Suppose to be good mornings but didn't want to risk the upper back stability so did GHR instead for 4x8
Light stretch

Going to ice my entire back and possibly take an ice bath tonight if I'm aching bad before bed.
Click to expand...
Definitely take it easy man. Hope it's getting better. I know how it feels to have aches n pains from lifting.
 
Mr.B66 said:
Honestly i speak from experience, im pretty banged up with sore shoulders from bench pressing big weights for many years, in fact decades. Do i have rough days ... Sure but i also have the memories of being the strongest MF'r in almost every gym i stepped foot in, also banged up knees from squating, running , football, sandboarding , hunting, yada yada......... Point is ,im with you, i look at all these things as proof that i lived life to its fullest because as far as i know we only get one go at this.
Click to expand...
This is the truth. We have one life to live. Live it to the fullest doing all the things that bring you enjoyment. Even if there are setbacks along the way.

Many of those retired football players that are all banged up, brain issues. Say they would do it again.
 
Back in reality now, spent the past days in the great Canadian outdoors climbing a very isolated mountain range. Had a 70lb pack and went 25km first day snowshoeing sinking 8-14" every step, 12km second day and 25km out the third day. Brought in two watermelons with me for the top of one of the peaks to share with my outdoors partners (three beautiful girls) who would have known in an isolated area trying to stay warm in a hut together that watermelon would be such an aphrodisiac :p.

Wheather was beautiful too but my pasty ass skin got some red tinge to it now:(. Planning to take the day off an do nothing then workout again tomorrow.

Ate like shit for the past 3 days too only got 150g protein but had a metric shit ton of carbs don't know if it's water or I actually overenduled this much but I weigh 188 now so up like 4lbs
 
Sheiko
Week 3 day 2
Deadlift to knees
265x3
315x3
365x3
390 3x2
Bench
160x3
190x3
225x3
255 2x2
270 3x1
Deadlift
265x3
315x3
365x3
415 4x2
Lat pulldown
4x6
Abs
3x8 supersets with
Decline crunch x8
Body roll out x8
Scorpion x8
Leg lifts x8
Flutter kicks till exhaustion
2minute break and repeat x3
 
RodgerThat said:
Doing them cause I was reading a tire with you and leancausine talking about them in the military then I did them and after like 30 seconds my abs were on fire
Click to expand...
I used to do sit ups after situps and my situps never improved in my PT test. Then dropped situps and did nothing but crunches and flutter kicks.

I went from doing 60 situps in 2 minutes to doing over 100. When I did my situps I pulled with my hip flexor/psoas. That was my weak link. Flutter kicks strengthened that.

You can add so much variation to them. Great exercise.
 
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