1/31/2013 Steve Denning

Squat Day

A different kind of squat day for me. With a recent tweak in my
back I have been wondering what to do. How to get back to
being strong in the legs and back. I haven't been able to
get into a full ATG squat position in a while. My shoulders don't
allow me to hold the bar on my back. So...

1) Rode stationary bike 5-minutes.

2) Shoulder stretches with band - about 10-minutes.

3) Tried front squat. Can't hold bar properly.

4) Switched to Zerker squat, 2 1/2lb plates under heels.
Hip pointer hurt.

5) Hip rotations about 20 each leg. Try Zerkers again.
Ankle pain.

6)Ankle stretches 5-10 minutes. Try Zerkers again.

7) 2 Sets of 10 Ass-to-grass Zerker Squats, slight
pause at the bottom. No pain. With empty bar.

8) Quads cramping going down the stairs to leave
the gym. Couldn't be happier. Now eat, sleep, repeat.

1/27/2013 Steve Denning

Accessory Day

4-Board Rev-Band w/M-Minis
135x5
225x5
275x5
295x5

EZ-Bar Curls
65x8
75x8
80x8

Band Pull-aparts
3x10 Mini Band

1/25/2013 Steve Denning

Bench Day

Speed Bench -
Bar
Add Mini-Bands w/4-turns
135x3 4 Sets
145x3 2 Sets
155x3 2 Sets

DB BP
25x10
95x6
70x15

Face Pulls
100x10
110x10
120x10
130x10
140x10

CG Pull-downs plus Dbl Mini Band
1x20

Band Push-downs w/Avg Band
100 Reps

Scott
Did the same except DB BP
65x10
75x10

Q is nursing a sore back. No more
lifting Coke Machines! I am sporting
a Handlebar Mustache which has been
in the works for some time. John L Sullivan-style.

1/20/2013 Steve Denning

Accessory Day

Seated Pin Press
135x3
185x3
225x3

Rope Pushdowns
110x10
120x10
130x10
140x4

EZ-Bar Curls
65x10
65x10

Band Rotator Pulls
4x15

Scott
Seated Pin Press
Had a sharp pain in back - stopped

Rope Pushdowns
100-140

EZ-Bar Curls
65x10 3 Sets

The Quintenator
Having pain between shoulder blades.
Seated Pin Press
135x3
185x3
225x3
275x1

Hammer Curls
3x30

Rotator Band Pulls
4x15

Well, we're a beat up bunch of lifters. My
back, Scott's ribs, Q's shoulder. PRs are
going to happen because we don't quit.

T-Bone Strength 01-18-13

Shoulder/Back/Biceps

Overhead Lockouts
135x8
185x8
205x5
225x5
295x3
315x3

Seated Barbell Overhead Press
135x8
205x8 (2 sets)

Seated One Arm Hammer Row (Each Arm)
2 platesx8
4 platesx8
5 platesx8
6 platesx8

Pushdowns
4 sets of 10

Hammer Curls
4 sets of 7

Wrist Curls
3 sets of 8

Abs

Feeling very strong. Back in the shirt Monday!

1/18/2013 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x3
255x3 2 Sets

CG Pull-downs
150x10
150 plus M-Band x10
150 plus MM-Band x10

DBBP
60x6
80x6
90x6

DB Rear Delts
1 Set TNF

Scott
225x3
255x1
245x2

CG Pull-downs
150x10
150 plus M-Mini Band x10
150 plus MM-Band x10

DBBP
60x6
70x6
80x6

Incline Ext
35 3 Sets

The Q
225x3
255x2
245x2

CG Pull-downs
150x10
150 plus M-Band x10
150 plus MM-Band x10

DBBP
60x10
70x10

Incline Ext
25 2 Sets

Nice to have the band back together. My
back is still stiff but I was able to work
through it. Going to be strong again.

T-Bone Strength 01/16/13

Back Assistance

Barbell Rows
4 sets of 6

DB Rows
2 sets of 10
1 set of 20

Seated and Bent Over Rear Delts
3 sets of 10

Incline Rear Delt Raises with Palms Facing Up
3 sets of 10

Leg Extensions
3 sets of 10

Calf Raises
3 sets of 10

Nothing special here. Weights moved fairly fast. Time to up the weights, intensity, and keep going towards my goal in March.

T-Bone Strength 01/14/13

ME BENCH

Back in the Shirt. Just bringing the weights down as far as I can and then pressing it back up. Goal was a decent double.

Bar
135x8
185x5
225x3
275x2
315x1
405x1
Add Super Katana 52
495x2
545x2
585x2
635x1

Close Grip
275x8
315x6
345x4

One Arm Tates
4 sets of 8

Pulldowns
3 sets of 10

Incline Rear Delt Raises
3 sets of 12

Abs

Solid session. Good to be back in my shirt. All weights were retarded easy. I got 635 to maybe a 2-2.5 board theoretically. Weights were very explosive. Very pleased day one back in my shirt. Will do singles next week and then go back up to triples the week after. Bodyweight was 316. Down from being a stomach ailment. Feeling very strong and looking the part to boot!

T-Bone Strength 01/11/13

Bodybuilding Day

Overhead Press
205x5x3

Bent Over Rows
4 sets of 6

Incline DB Bench
3 sets of 20

Hammer Curls
3 sets of 10

Cuban Rotations
3 sets of 10

Wow! The Cuban rotations with weight were freaking hard! Shows how weak rotator cuffs are. I figure if I strengthen them, then my bench could go up right? Might be a flaw in logic, but it couldn't hurt to have them stronger. Had to not lift most of this week due to illness but back on track. State is only a few weeks out!

1/10/2013 Steve Denning

Deadlifts

135x5 2 Sets
205x1 ---Sharp pain in lower back
stretched out, hung fm chinning bar, etc
205x1 ---same pain.
135x20 RDL's. Get some blood flowing
135x10 SLDL.

KB Swings 53lbsx10 3 Sets

Pretty bummed. Not a pain I could
work through very well. Felt better
after the light reps. I'll keep rehabbing
until I can train properly.

T-Bone Strength 01/07/13

ME BENCH

Reverse Band Bench
Bar
135x8
Add Bands
225x3
315x3
405x3
495x3
545x2
585x1**
615x1***!!!**PR

Rack Lockouts
405x5x3

Iso Lateral Bench Press
4 sets of 8

Rolling Triceps Extensions
3 sets of 10

Plate Loaded Pulldowns
4 sets of 10

Damn huge day today. Wasn't expecting it considering I have a stomach ailment. I think if I wasn't sick I had more in the tank. Bodyweight is slowly creeping up. Was going to go into my shirt today but due to being sick I felt that it would be best if I went raw, but went heavier than usual so that I could get an overload. Do I get a new shirt or stick with my old one? Gotta think about it...

1/6/2013 Steve Denning

Bodybuilding Day

Military Press
Bar
95x3
115x3
135x3
145x3
150x3

Incline Press
135x10
145x10
155x10

EZ-Bar Curls
65x10
65x10
65x10

Rope Push-downs
110x10
120x10
130x10

Calf Raises
2x30

Superman Abs
Bwt x2

The Q
Military Press
135x3
145x3
155x4

Incline Press
135x10
145x10

EZ-Bar Curls
65x10
65x5
65x5

Rope Push-downs
110x10
120x10
130x10

Calf Raises
Bwt 2x30

Superman Abs
Bwt x2

T-Bone Strength 01/04/13

Bodybuilding Day

Standing Overhead Press
4 sets of 6

Bradford Press
3 sets of 8

Klokov Press
3 sets of 8

T-Bar Rows
3 sets of 10
1 set of 5
1 set of 3 (7 Plates)

Side Lateral Shoulder Raises
3 sets of 10

Ez Bar Curls
3 sets of 10

Forgot to log my workout on Wednesday. Did some back assistance. Back in my shirt Monday. Going to work doubles. Training is going quite well! 

1/4/13 Steve Denning

Bench "REP Day"
Bar
135x5,x3
185x3
225x2
235x8

DB Rows
50x8
70x8 3 Sets

DB Bench Palms-in
50x15
70x15
70x15

Rolling Ext
50x10
50x10

Band Pull-aparts
Mini x15
Mini x15

Scott
After warm-up
205x8

DB Rows
50x8
70x8 3 Sets

DB Bench
50x15
65x15
65x15

Rolling Ext
40x10
40x10

Band Pull-aparts
Mini x15 3 Sets

Rep Day ends the 1st 3 weeks of Cube
Training on the bench. Heavy-Speed-Reps.

1/3/2013 Steve Denning

Deadlifts

135x5
205x3
275x1
305x1x2

RDL
205x8x2

DB Rear Delts
3x10

Still dealing with being sick. Worked on
start form, much better after watching the
Lillibridge family do deads on Youtube. I'm
going to move Deads/Squats from Wednesday
to Thursday. Losing fat weight like I stole it...

T-Bone Strength 12/31/12

ME BENCH

Raw Bench
Bar
145x10
195x5
235x5
285x3
335x3
375x3
415x3x3
335x3x3 Close Grip and Paused

Decline Bench
5 sets of 5

Floor Lockouts
Worked up to 555x2

Pushdowns
3 sets of 20

Pulldowns
4 sets of 10

Found out the bars at the gym I lift at weigh 55lbs empty! I did repetitions with 415! Stronger? Indeed I am!