Back in Black (first day back after Toronto)

Well after 4 days of drinking too much and not sleeping enough I feel like crap.  Gained three pounds in four days in Toronto on a steady diet of salt and Scotch.  Sitting at 204 this morning.

CNS tap test was 10% below baseline last night, so I need to get some rest.

In other news my Thyroid levels are too high which explains my 80-90BPM resting heart rate and insomnia.

This mornings workout was a quick squat session.

It was supposed to be 3x5 at 305 as top sets by instead I worked up using the cambered bar for fun then did 315x3, 305x3 then 205x17 (not to failure) and 225/10 (not to failure).   Squatting is feeling very alien to me right now due to my quad strains and lack of practice.

Finished off with leg extensions for 5 sets for a pump and one set of light goblet squats.  Going to come back after work to do some bench work.

Chains for the gains, Sheiko week 2 day 6

"My Mom brushed my teeth until I was 12" - James P

I was in an excellent mood for lifting today.  The Magnum Opus, while stimulant free, seemed to be giving me a burst of energy or perhaps it was the Bonnie Tyler uplifting music?

Big shout out to Coach P for hitting 230/1 blue slingshot bench today.  Gotta work on that lockout though!

Military press 4x4@135lbs (decided to go heavier and less reps).  I made this Sheiko program up anyway since T was supposed to be bench today so who cares).

Dumbell Press (again just added into program for shots and giggles).  Did 80x8 for 3 sets.  Forgot to do the 4th and 5th since the bar I wanted was free for deadlifts. 

Deadlifts with chains - I love this shit!  Added an extra chain for the singles at the end because I can.  So three chains per side (total chain weight around 120lbs at the top?). Still pretty easy weight as expected for a day 6 workout.

Epic skinny legs:  200lbs.  http://youtu.be/i1RT2tDWrXQ

Squats in depth are always fun, but a bit silly, possibly not the best choice of shorts today?:

Reverse hypers were done against ared band with limited range of motion on a GHD.

Quick couple of sets of curls at the end then I made up for the lost set of dumbell

Bench press with three sets of push-ups feet elevated and 80lbs of chain on my back.  

Shirted bench and squat test

"Mirrors are for queers" - Louis Simmons.

Tried my quad and bicep out today with some squatting.  First time in around ten days.

135/5

225/5

275/3

315/2

Left knee felt a little funny, so I quit while I was ahead.

bad headache, felt like crap and barely slept last night due to heart palpitations.

Then tried out my F6 Titan bench shirt out with Shawn M.  Worked up to a 1-board 315/1, pretty easy with minimal bruising.  However, I need a lot more work on form.  Weight felt light above my face and zero bicep pain.

Mischief Managed.

The Morning After the Night Before

"I feel sorry for people who don't drink, wen they wake up in the morning, that's as good as they are going to feel all day." - Frank Sinatra

So I got too drunk on Saturday night.  After phoning my wife to apologize, I left the house and crawled to the gym.  Did some lat work (which made me stiff as hell the next day).  Then I went home and slept until 2pm.

Chin ups with a partner.  I do one rep, he does one rep, I do two reps, he does two reps.  No rest, you get the idea!

Lat pulldown, 100lbs super set three different grips (3 sets).  

Seated row 120lbs squeeze at the top 3 sets.

Face pulls 3 sets.

Mischief Managed.  

Sheiko week 2 day 5

"Whiskey is zero calories" - Coach V

Saw the excellent athletic therapist (Meagan) at acceleration performance yesterday.  She jacked my quad, IT band and biceps up real nice with the FAT tool.

 Here is the bruising today.  One the plus side my quad feels amazing(ish) and biceps feel real solid.

So I went through my Sheiko session in one go.

Exceptions were that I did not do dips since I have been hammeringn the triceps all week, but I did so some cable work.  I also skipped GMs having done a set of 5 GHR with the purple band and the hammy wasn't up for much today.  

Like the giant douche nozzle I am, I decided to deadlift 335 with zero warm up no belt and running shoes when ai arrived at the gym (since I was the nearest loaded weight).  My hamstring told me to stop being stupid!

For bench (instead of board press) I was feeling saucy, so I did one single at 245, one at 255 and one at 265 (tng).  Very fast, link:http://youtu.be/78Pp8h_g3Lg

Kyle talked me into 280 which just didn't budge and pinned me about 3 inches off my chest.

Did the front squats, first Time I squatted in six days!  Felt fine.

The Secret Society of Muscle Heads or Sheiko day 3 week 2

Milk is for babies. When you grow up you have to drink beer" - Arnold 

Schwarzenegger. Pumping Iron.

Today's workout was done in two parts.  I quite like it this way and it let's me give a little more to the accesory work.

AM session:

Dumbell Bench 50/10, 70/10, 80/7

Fat bar bench press 110/15, 130/12 150/10

(This was all done in lieu of bench press due to my bicep strain)

I then hit 5 sets of my shoulder super set (front raise/lat raise/rear raise) 8 reps with 20s.

Finished up with rope press down (not scheduled but I love it).  Started on 42.5 and did 10 reps and kept going up by 5lbs until I hit ten reps of 67.5lbs (5 sets).

PM session, is bought to you by Dr Jeckyll.  After and excellent lunch with James Poirier I hit the gym.  Around half of the Secret Society of Muscle Heads were present.  Deadlifts with pause 5cm below knee went as scheduled except I skipped the last set, since I was sharing a bar with Scotty D and it would have been a pain to deload it.  So I did 4 doubles at 370 not 5.  For extra credit and since so felt like it I did a double at 405 and a single at 455. Both went up easy.  I am a firm believer that the Sheiko workout as written should be the minimum I do on days I feel bad.

Hit the GHR in lieu of squats in depth, since I am still resting the quad and added a mini band for added tension.  2 sets of 5, then tried 10lb then 20lb dumbbells behind the head and finally in a demonstration of hamstring badassery I used the mini band and the 20lb dumbell for a set of 5.  Now let's consider for a moment I couldn't do a single rep in FebruaryAnd had to use band assistance.  

My deadlift was also 100lbs lower then (correlation?)

Did six sets of abs rather than five (ab wheel, standing cable crunch, stir the pot) and thus Sheiko was done.

Then I joined Scotty in some whimsical fuckery doing weighted push-ups.  We did four chains, then we did it with feet on a bench.  Couple of sets with a plate in the back and finally with a purple band for tension.  The pump was quite serious from this, I must start doing this more often!

Finished off with bicep curls.

Sacroiliac Joint or The Dangers of 4am Cookies

"Nom Nom Nom, me love cookies" - the Cookie Monster.

So I woke up at 4am for a glass of water. This turned into a slice of Coach V's favourite organic cheese and an organic cookie and some organic milk to wash it down.  Then walking to the kitchen sink my SI joint locked solid.  Not cool!

So at 4am I was having to try all my old SI joint tricks to reseat it, with reasonable success.  I am going to go see Dr Hippy my chiropractor as soon as he opens.

EDIT: lunch time and my back feels amazing, good old Dr Hippy!