DDawg's GFH Journal

[Sonny]

Farmer's walks are a good time.

Training is looking good. Hope the shoulder heals up. They are funny for me, one day you cannot wash your hair without it hurting and the next day you are fine???

[ddawg91]

Thanks, I do too. What is weird is the pain is not in the area I would think it should be steming form the injury I received. Here is a picture and the red sircle is where I feel the pain.

[B-natural]

Nice log, and sorry to hear bout the shoulder, was the pain prior to saving the kid or after?

[ddawg91]

Thanks! It came after, the joint feels much better now I am jsut dealing with the area circled above.

[ddawg91]

DE Day 8-7-07

Back/Bis/Rear Delts
*does not include warmup sets

Exercise Training Log

1. Wide Grip Pulldowns [ 3 Sets ]
14x10|16x10|16x10|

2. Pedelay Rows [ 3 Sets ]
10x185|10x185|10x185

3. 1 Arm Seated Cable Rows [ 3 Sets ]
10x8|10x8|10x8

4. Rear Fly Machine [ 3 Sets ]
10x30|10x30|10x30


Workout Time:
6:30 AM

Diet:
Low Carb

General Feelings:
Shoulder still hurting pretty good, am doing ice and all the other rehab work. Energy and mood was decent all day with some wavering, diet was a little more under control but still hungry as a bear. Starting to get out of my funk and do not feel as pressured.


Workout:
Workout was killer, great back pumps and good muscle exhaustion. Focus, energy, and recovery were also great, felt as if I could go forever. Still cannot do any lateral work due to my shoulder.

Shoulder did not hurt until I started to do the rear flys, stayed real light just to do some delt work. Hoping that next week I will be able to add some power cleans or snatches again.

Conditioning:
EZ curl Farmers Walk 4 sets at 115Lbs for 90ft.

[ddawg91]

Legs 8-8-07
*does not include warmup sets

Exercise Training Log

1. Epic Squat Machine [ 3 Sets ]
10x405|10x495|10x585

2. Leg Press [ 3 Set ]
10x690|10x780|10x860

3. Stiff Legged Deadlifts [ 3 Sets ]
10x135|10x185|10x185

4. Ghetto reverse Hypers [ 3 Sets ]
10xBW|10xminiband|10x20Lbs

6. Calf Raise on Leg Press [ 3 Sets ]
12x600|12x600|12x600


Workout Time:
6:30 AM

Diet:
Refeed

General Feelings:
Felt a little better then yesterday but still not at 100%. Mood was decent as well with energy. Still under a lot of pressure at work but it is not affecting me as much. Diet it getting back under control, but something has really been messing up my stomach. Been sleeping on the couch all week to avoid an acid reflux attack, so sleep is not that great and I feel pretty run down all day.

Workout:
Was really happy with my leg workout for the most part today, I picked up a new partner who is more willing to do anything and actually is very dependable. Nice to have someone you can really count on.

Legs were totally trashed by the end of the workout. Will probably keep doing the squat machine until the shoulder gets better (which I hope is soon).


Conditioning:
None, resting my legs as they were too trashed.

[ddawg91]

DE Day 8-9-07

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. Rep Bench [ 3 Set ]
20x225|20x225|20x225

2. Hammer Strength Incline Press [ 3 Sets ]
10x115ea|10x115ea|10x115ea

3. Flys [ 3 Sets ]
15x25|15x25|15x25

4. Cable Front Raise [ 3 Sets ]
10x20|10x20|10x20

5. Cable Side Laterals [ 3 Sets ]
10x3|10x3|10x3

6. Elbows Out DB Extension [ 3 Sets ]
10x60|10x80|10x80

7. Rev Grip Pressdowns [ 3 Sets ]
10x12|10x13|10x13


Workout Time:
6:30 AM

Diet:
Low carb

General Feelings:
Besides having a bad night sleep, was pretty bummed all day. My cat after 13 years has really started to decline in health so by the time I got home he was in a bad state. I got the strength to take him to the vet and had him put down. This was probably the hardest decision I have had to make in my life and man did it tear me up.

Workout:
Was really impressed with my workout, however I did get sick after the rep bench. I got cold sweats and really tired. I lifted through it and by the time I got to flyes I felt much better.

Was really surprised I was able to do front raises and side laterals and will continue to stay light for a while. The db extensions did hurt my shoulder as I pressed them up but after that was not an issue.

Pumps were intense today, now if you could only hold them all day!


Conditioning:
50m sprints, 5 sets.

[ddawg91]

ME Day

Back/Bis/Rear Delts
*does not include warmup sets

Exercise Training Log

1. Hammer Hi Iso Row [ 3 Sets ]
6x135|6x160|6x185

2. Hammer Rows [ 3 Sets ]
6x180ea|6x205ea|6x205ea

3. Yates Rows [ 3 Sets ]
6x185|6x225|6x275

4. Cable Shrugs [ 3 Sets ]
12x140|10x160|10x180

5. Face Pulls [ 3 Sets ]
12x12|12x14|12x14

6. BB Curls [ 3 Sets ]
10x95|10x115|10x115

7. Reverse Grip Cable Curls [ 3 Sets ]
10x7|10x8|10x8

Workout Time:
7:00 AM

Diet:
Med Carb

General Feelings:
Felt better today with more energy and focus I think this was due to me finally being able to sleep in my own bed. Still pretty bummed about putting down my cat, I still think I hear or see him from time to time. It is hard to get out of some of the daily routines that he was part of.

Workout:
Took it easy on the rowing just to make sure the shoulder heals up as I want to heavy bench next week. Workout was really good with nice energy and drive. Hope to really start hitting it heavy again soon.

Conditioning:
Running in pool with son on my back.

[Sonny]

Very sorry to hear about your cat. I understand the feeling and I did not handle it too well. Still will bothers me at times.

Glad to see you got a training partner. Now you need 2 more and a new shirt.

[ddawg91]

Thanks Sonny, it is amazing just how attached to them you get!

I hear you, most of all he really is a reliable partner.