Beards, Barbells, and Beer

[Flash_Monsta]

Nice

 

[DrBdan]

Sun Jan 10, 2016

Hockey (league)
This week was one of our rare games at the Mastercard Center i.e. the arena where the Maple Leafs and Marlies practice. The other team was pretty chippy but not as bad as last week so it made for a tough but fun game. We started things off quickly by scoring only a few minutes in and then a few minutes later I scored a shorthanded goal to make it 2-0 (finally!! it's only been like 9 games since I last scored).

After that the other team settled down and started putting some pressure on us and we started getting sloppy. We looked like we were getting tired and the other team took advantage by scoring 4 straight goals so we were down 4-2 by the end of the second period.

In the third we started to turn things around, scoring to make it 4-3. A bit later one of their d-men got called for holding the puck in the crease so our top scorer got a penalty shot and scored to tie it 4-4. There were a bunch of chances for both teams before we finally scored two quick goals with about 2 minutes left to win it 6-4.

We are now 3-1-1 since being bumped up to this division and sit in first place with 6 games to go. This is definitely the right division for us since all of the games have been close. Hopefully my scoring drought is over so I can help contribute down the stretch and into the playoffs.

 

[NurseKnuckles]

Glad to see you're sorta back to training like a human man again!

 

[DrBdan]

lol, thanks. My current program is based on Neanderthal No More but with heavier weights. Now to just get more consistency. Maybe I'll actually hit some PRs this year. I'll probably type out my program sometime this week. Work has been really busy though and that's where I do most of my Sherdog'ing.

Tues Jan 12, 2016

C2 rower, dynamic stretching

- Squats
45x8
95x5
135x3
165x3
195x3
225x3
245x3
265x3

Felt good.

- DB Lunges: 3x10/side, 2x20 lb DBs (w/IT band stretch)

- Pull-throughs: 3x10, ramped up to 47.5 lb I think?
- Cable crunches: 3x15, same weight as pull-throughs

Some calf stretches to finish.

 

[DrBdan]

Tues Jan 12, 2016

Hockey (pick-up)
The teams were fairly even last night which made for a back and forth game. I had a hat-trick to continue my streak of scoring well on Tuesday nights and overall my line played well together. One of my wingers is a guy that I don't usually like playing with because he can be lazy and hogs the puck but we clicked last night. He seemed to realize that if he passed me the puck I'd carry it into the offensive zone and then look to pass it back to him, lol. Simple stuff right? Anyway, it made for a fun game.

Wed Jan 13, 2016

C2 rower, dynamic stretching

- Medium grip pronated rows (w/pec stretch)
30x10
50x10
60x10
70x10
80x10
85x10
85x10

- Bench
45x10
75x8
95x6
115x10
125x10
135x10

Last few reps of 135 slowed down a fair bit.

- Facepulls: 3x15, worked up to 40 lb?
- Cable external rotations: 3x12/side

Did some neck stretches between supersets.

- Cable woodchoppers: 3x10/side

 

[DrBdan]

Here is the Modified Neanderthal No More program that I'm going to run right now. A1,A2 etc refers to supersets

Sunday
Hockey

Monday
Supine bridges (w/warrior lunge) - 3x15
Deadlifts (w/IT band stretch)- Thinking I'll rotate between 3x5, 5x3, and 5x1
A1 Step-ups - 3x10
A2 Side hip thrusts - 3x8-12
A3 Dead bug twists - 3x15

Tuesday
Medium grip rows (w/pec stretch) - 6x10
Bench - 3x10, supersetted with rear delt flies 3x10-12
B1 Facepulls - 3x15
B2 Cable external rotations - 3x10-12
Cable woodchoppers - 3x10

Hockey in the evening

Wednesday
Rest/mobility.

Thursday
Squats (w/warrior lunge) - 3x5
DB lunges (w/IT band stretch) - 3x10
C1 Pull-throughs - 3x10
C2 Cable crunches - 3x15

Friday
Chest-supported rows (w/neck stretches) - 6x6 (T-bar or machine rows)
Bench - 3x5
Low single-arm cable rows - 3x10
D1 DB external rotations - 3x12-15
D2 Thumb up rear flies - 3x12-15
Saxon side bends - 3x8/side

Saturday
Rest/beer

The second week I will do squats 3x3 on Monday and 5/3/1 on Thursday so I will be deadlifting every other week. Right now I've been ramping my squats but the long term plan is to do them as straight sets. Also they will be low-bar as long as my shoulder is okay with that.

 

[DrBdan]

Thurs Jan 14, 2016

C2 rower, dynamic stretching

- Squats (w/warrior lunge)
45x8
95x5
135x3
165x2
195x2
225x5
265x3
305x1

Good stuff.

- DB Step-ups: 3x10/side, 2x20 lb DBs
- Side hip thrusts: 3x12/side
- Dead bug twists: 3x15/side

Felt pretty good today. 7.5 hours of sleep FTW.

 

[DrBdan]

Sun Jan 17, 2016

Hockey (league)
Another week, another win! The team we were playing had the two top scorers in the league but were missing one. We were able to contain the other guy (he only scored one goal) and controlled most of the game. I had a good game but ended up with no points which seems to be the story of this season.

Mon Jan 18, 2016

C2 rower, dynamic stretching

- Supine bridges (w/warrior lunge): 3x15

- Deadlifts
45x10
135x5
185x3
225x2
255x1
285x1
325x3
325x3
325x3

Felt pretty goood. I need to get new chalk.

- DB Step-ups: 3x10/side, 2x22.5 lb DBs
- Side hip thrusts: 3x12/side
- Dead bug twists: 3x15/side

 

[DrBdan]

Tues Jan 19, 2016

C2 rower, dynamic stretching

- Medium grip pronated rows (w/pec stretch)
30x10
50x10
60x10
70x10
80x10
85x10
90x10

- DB bench
20x10
30x10
40x10
45x10
45x10

Supersetted with DB reverse flies, 3x10 with 10 lb DBs. Couldn't find 50 lb DBs for the last set.

- Facepulls: 3x15, worked up to 50 lb

- Cable woodchoppers: 3x10/side, worked up to 60 lb

Gym was pretty busy today so I couldn't get a machine to do cable external rotations on.

 

[DrBdan]

Tues Jan 19, 2016

Hockey (pick-up)
Last night was like two games in one. For the first half of the game my line completely floundered. My right winger was a really weak skater and we were often matched up with a weak skater on defense which meant the other team was able to control the play a lot. On offense we seemed really out of sync and barely got any chances.

After about 40 minutes I started to play more aggressively and that changed things around. I started being really aggressive about getting the puck on defense instead of letting the d-men pass or carry it up the ice and that made a big difference. My wingers were able to cheat up the ice a bit more and we got a lot more chances. The goalie robbed me a few times with his glove hand but I eventually got one by him blocker side.

Both goalies played really well so it ended up being a close game, despite our team being outplayed.

Wed Jan 20, 2016

Just did mobility work and some shoulder stuff today. Walked on the treadmill at the end to get the blood flowing in my legs.

 

[DrBdan]

Thurs Jan 21, 2016

C2 rower, dynamic stretching

The gym was really busy and I couldn't get a rack so I figured I'd do some heavier deadlifts. Unfortunately I was somewhat limited due to lack of chalk. Gotta grab a fresh bottle of liquid chalk.

- Supine bridges (w/warrior lunges): 3x15

- Deadlifts
45x10
135x5
185x3
225x2
255x1
285x1
315x1
345x1
375x1
375x1
375x1

These moved pretty quickly but my grip was slipping so I didn't go heavier. By the time I finished deadlifting all 3 squat racks were free so I did some squats for assistance instead of lunges and pull-throughs.

- Squats
45x8
75x5
95x5
135x5
165x5
195x5

Felt good. This all took a while so no time for anything else. I'll do extra abz tomorrow to make up for it.

 

[DrBdan]

Fri Jan 22, 2016

C2 rower, dynamic stretching, DCSW

- Bench
45x10
75x8
95x6
115x4
135x2
155x5
160x5
165x5

Reps were smooth. Really focusing on keeping everything really tight.

- T-bar rows
50x10
80x6
90x6
100x6
110x6
120x6
130x6

- Single arm low cable rows: 3x10/side, worked up to 50 lb or so

- Cable crunches: 3x15
- Cable external rotations: 3x/12/side

 

[DrBdan]

Sun Jan 24, 2016

Hockey (league)
Big game this week as we were playing the second place team. They beat us 1-0 in a very close game last time and this game was more of the same. The first period had lots of action and some chances at both ends but ended 0-0.

Midway through the second period their goalie's mask broke so we had a 5-10 minute break it got fixed. This gave us a quick breather and seemed to give both teams a jump as the pace picked up after the break. Late in the period the other team scored the first goal on a deflection but we quickly answered back to make it 1-1 at the end of the second period.

Early in the third period I scored on a low wrist shot to make it 2-1 and then we started to take over the game. When I scored their goalie started yelling at his d-men for screening him and you could sense that they were getting stressed out about being behind. They don't score a lot so they had to start pressing to get chances which resulted in us getting a lot of odd-man rushes and more arguments on their team. Having the lead also allowed me to hang back more so while my wingers would control the puck down low I hang back in the high slot, ready to fall back to a defensive position. We did a good job of shutting them down and added one more goal to win 3-1.

 

[DrBdan]

Mon Jan 25, 2016

C2 rower, dynamic stretching

Last Monday I started having some pain/discomfort in my left upper back, around the shoulder blade. It was mostly gone when I deadlift on Thursday and seemed fine by Sunday morning before hockey but last night it came back. I couldn't get a squat rack right away so I did some stretching and foam rolling which seemed to help. Once I got under the bar it seemed fine though it's still noticeable. I feel like it will affect bench and rows more.

- Squats
45x8
95x5
135x3
165x3
195x3
225x3
255x3
285x3

I was feeling shitty today but these actually felt great.

- DB step-ups: 3x8/side, 2x25 lb DBs
- Dead bug twists: 3x15/side

I skipped side hip thrusts since I could feel them tweaking my back but otherwise today's session was good. Which is odd because I feel like crap. I hope I'm not getting sick.

 

[DrBdan]

Beard update!

 

[DrBdan]

Tues Jan 26, 2016

C2 rower, dynamic stretching

- Medium grip pronated rows (w/pec stretch)
35x10
50x10
60x10
70x10
80x10
85x10
85x10

- Bench
45x10
65x8
85x6
100x4
120x10
130x10
135x10

Felt pretty good. Supersetted the warm-up sets with rear delt flies, 3x10 with 10 lb DBs

- Facepulls: 3x15
- Cable external rotations: 3x12/side

- Cable woodchoppers: 3x10/side, worked up to 42 lb

 

[MilkManUK]

I like the beard alot. I'm not overly keen on the hair, but I highly doubt you're trying to impress me, nor give a shit what I think!

 

[DrBdan]

I like the beard alot. I'm not overly keen on the hair, but I highly doubt you're trying to impress me, nor give a shit what I think!

Thanks. I'm trying to figure out exactly how to style my hair. I used to leave it longer and shaggier but as I've gotten older it has thinned and goes straighter so it looks bad longer, IMO. I'm trying to keep it shorter but need to figure out what to do with the front so it looks messy. I got a bit carried away with the styling product when I took that pic, lol.

 

[DrBdan]

Tues Jan 26, 2016

Hockey (pick-up)
My line clicked pretty well last night but the opposing goalie had an amazing game. We scored one goal early where I chipped the puck toward the net and my winger swooped in behind the defense and deflected it over the goalie but then the goalie shut us down. We probably had a dozen good chances before we finally netted a few more late in the game.

Wed Jan 27, 2016

Just did mobility and stretching today. Also did a bit of levering.

 

[DrBdan]

Thurs Jan 28, 2016

C2 rower, dynamic stretching

- Squats (w/warrior lunge)
45x8
95x5
135x3
165x2
195x2
225x2
255x5
285x3
315x1

Squats are feeling good. I haven't been using my belt but should start using it again to get used to it. I haven't used it since I started NNM back in September.

- DB Lunges: 2x10/side, 2x22.5 lb DBs. Supersetted with IT Band stretch

- Pull-throughs: 3x10, 40 lb
- Cable crunches: 3x15, 40 lb

Felt alright today. Low bar squats make me happy.