Sonny's Training Journal

[Sonny]

6/17 Accessory Work

repsxset

Stretch

Strict OHP
45x10
95x8
135x5
155x5
185x3


Closegrip BP
185x5
225x5
245x3
275x3

Side Laterals
20x10x3

Bent Over Laterals
15x10x3

Pushdowns (high tension)
80x10x2
90x10x2

Extensions (pully machine)
50x10
60x10x2

Dumbell Curls
40x10
50x10x2

Hammer Curls
50x10
50x8

Training went well today again. Just basically do some shoulder work and bicep work with some additional triceps; nothing crazy. One week back into training and I feel good-very happy about it. Will step it up a bit this week, but modest increases and will hopefully do some abs-lol! Still no supps but will begin in a few days when I get them. Did start to increase the protein intake this morning, first shake in am in about a month.

[RisingAgainst]

Originally Posted by Sonny Crockett

Training went well today again. Just basically do some shoulder work and bicep work with some additional triceps; nothing crazy. One week back into training and I feel good-very happy about it. Will step it up a bit this week, but modest increases and will hopefully do some abs-lol! Still no supps but will begin in a few days when I get them. Did start to increase the protein intake this morning, first shake in am in about a month.

Looks good dude, I'm excited to see what your body does with some extra protein and some supps...

[Sonny]

Originally Posted by RisingAgainst

Looks good dude, I'm excited to see what your body does with some extra protein and some supps...

Yeah, I am a bit deflated. When I starting eating more (I did not because I could not burn the cals) and add some supps (creatine and I have some NO-Xtreme) I should look a little better.

[snakemw]

Just started following this one. Looking good my man.

[Sonny]

Originally Posted by snakemw

Just started following this one. Looking good my man.

Thanks snake!

Good to have you around here.

[Sonny]

6/18 OFF

6/19 SQ

stretch

repsxsets

SQ
145x10
195x5
235x3
285x3
335x3
375x1 belt
415x3 "
450x1 "
375x5 "

Leg Curls 10x3

Calves/Abs 10x3

Well, tonight was not looking good-very tired. Was planning on adding 25# from last week and I just did not have it so I went up 15# to 415x3. Then a guy in the gym gave me a little motivation and so I went up to 450x1. Pleased with this as I only planned on 425 this week. So I am 75# away from my goal of this training cycle. Seems like a lot-yes, but it has all been previously done so. Did not do much else to keep hip in good shape. Will bump it up again next week and if I feel good add some additional accessory work.

Pleased again with the training tonight-I am on a roll. I guess it seems easier to be pleased when you are recovering then when you are stuck but I will take it.

If you are wondering why the odd numbers on the SQ, it is because I use a SQ bar which weighs 55# so....

[Sonny]

6/20-OFF

6/21 BP

stretch

repsxsets

BP
45x10
135x10
185x8
225x5
265x5
315x3
330x1

Buffalo Bar BP
235x5
265x3
295x3

Incline
225x5x3

super set
Flys 45x10x3
pushdowns 70x10x3
d curls 45x10x3

Another good day and I feel good. Went up to an easy paused single on the bench. Then I did some benches on the buffalo bar. For those that do not know-it is a thicker bar (55#) and it is curved upwards so you have to go deeper to press it. Good for building the chest but also will develop more explosiveness when you go to a regular bar because you will not go as deep. Hey RA, I forgot to mention this when you ask about bottom end of bench work; but I figured most gyms don't have them so. Did inclines on a barbell-it has been yrs since I have done these because of shoulder issues, always do modified incline dumbells, so who knew. I maybe adding these again. Running low on time so I super set the rest.

Healing is going better than I had hoped, I feel 100%. Strength not there yet but it is coming. Could not be happier. I almost feel after several adjustment to my body I am going to come out ahead. We will see.

[Sonny]

6/22 OFF

6/23 DL

repsxsets

stretch

DL
135x5
225x5
315x5
405x5 (belt)
495x3 "
540x1 "(no progress)

Shrugs
365x8
405x8(down from last week)

Row Machine
240x6x3(reps down form last week)

Lat Pulls (underhand/close grip)
180x8x3(down form last week)

Well, today did not go well. Made no progress from last week. Struggled just to get through training. Was not happy-pissed about it all day. It happens.

[Sonny]

6/24 Accessory Work

stretch

respxsets

Strict OHP
45x10
75x8
100x5
125x5
150x5
175x5
200x1

Closegrip BP
210x5
240x5
275x5

Laterals
15/20x10x3

Pushdowns(high tension)
80x10
90x8
100x8

D Curls
45x10
50x10
55x8

Forearm Curls
100x10-15x5

Abs

Still not feeling great today and glad it was just light work day. Little stomach bug last few days...so it goes. Lost a few # but will gain back. Got through it and glad it is over. This coming week is a new training week so I better get ready.