Guevara Smash!!! (Health, Strength)

[GunsforGuevara]

Sunday
04-04-10


Gym
Back Squat
Bar+Good Mornings x8
Bar+Good Mornings x8
135lbsx5
135lbsx5
185lbsx5
225lbsx3
225lbsx3
225lbsx3 A little too much forward lean coming out of the hole.
225lbsx2 Hips rising too fast.
135lbsx20
Notes: My hip felt a little rusty today but I am happy with the workout. A few hours my lower back and hip are a little sore but nothing major.

Also, I have a few form issues I need to work on. I find that I bounce the weight at the top of the extension and there is a slight lateral shift outwards in my knees when I am near the bottom of the hole. Both issues seem to be causing my knee to ache afterwards. I'll have to do some research and find a solution. In the meantime if anyone has any advice I'm all ears.

Hammer Strength Iso Rows
90lbsx12
180lbsx12
180lbsx12
160lbsx10
160lbsx10

Closed Grip Pulldowns
135lbsx10
135lbsx10
135lbsx10
Noes: I started to feel real weak here so I thought I would finish off with some curls. By the end of the first set of curls I realized I had had let my glucose levels drop too low and was going hypoglycemic. So I had to cut the workout short today.

 

[GunsforGuevara]

Week 14

Friday
04-09-10

Gym
SOHP
barx10
85lbsx5
135lbsx5
155lbsx4 Push Press from here on
165lbsx2
175lbsx1
135lbsx4
135lbsx4
135lbsx4
135lbsx4 Wrist wraps too tight, started to lose feeling in my hands.

 

[GunsforGuevara]

Saturday
04-10-10

Gym
Back Squat
bar+Good Morning+Lungex6
bar+Good Morning+Lungex6
135lbsx5 Reminded myself not to bounce the weights at the top.
185lbsx5
205lbsx3
225lbsx2
235lbsx2
245lbsx2
245lbsx2
225lbsx2
225lbsx2
Notes: My hip was bugging me all day and during the heavier squats my right side felt weaker. Probably another reason why knee is aching as of late.

Bent Over Rows
I haven't done these in a long time so I thought I'd give them a try.
135lbsx8
135lbsx8
135lbsx8
135lbsx8
Notes: Not bad. The weights were pretty light so I didn't feel any strain in my back.

 

[GunsforGuevara]

Week 15

Saturday
04-17-10

Gym
Back Squat
barx5
135lbsx5
185lbsx5
205lbsx5
225lbsx3
245lbsx2
245lbsx2
155lbsx20
Notes: The twenty repper at the end pretty much exhausted my lower back and hip. There is a little soreness and a mild strain but that's the norm.

Hammer Strength Single Leg Curl
50lbsx8
50lbsx8
50lbsx8
50lbsx8

Incline Press
135lbsx5
135lbsx5
185lbsx5
205lbsx3
205lbsx3
205lbsx3

Hammer Strength Leg Press
270lbsx8
360lbsx8
450lbsx8
450lbsx8
Notes: I like this leg press as it does not put so much pressure on my lower back like most leg presses do.

 

[GunsforGuevara]

Sunday
04-18-10

Gym
Push Press
Barx8
95lbsx8
135lbsx5
155lbsx5
155lbsx4
135lbsx5

Deadlift
135lbsx5
205lbsx5
225lbsx5
Notes: My back seized up on the third set so I cut my workout short.

 

[modena1983]

Keep kicking ass! How is the weight?

 

[GunsforGuevara]

Thanks for the encouragement Modena. As for my weight it is back up to 334. Its not good, I know. My weight has always been my Achilles heel.


Week 16

Thursday
04-22-10

Gym
Incline Press
YWTLs for warm up.
Barx5
135lbsx5
185lbsx5
205lbsx3
185lbsx3
185lbsx3
185lbsx5
135lbsx10
Notes: My shoulder was killing me today so my incline press felt rough.

Front Squat
Genie Grip
Barx5
135lbsx3
185lbsx3
205lbsx2
215lbsx2
215lbsx1
205lbsx2 Bar started to roll off my shoulder and got caught between my beard and hand.
135lbsx4
Notes: No strain in back but the aching shoulder made the front squat a little harder today.

I finished with some tricep pushdowns.

 

[GunsforGuevara]

Saturday
05-29-10

Gym
Back Squat
Barx10x2
135lbsx8
185lbsx5
225lbsx5 Switched bars. The one I was using had all the knurling smoothed down and it kept rolling.
245lbsx3
265lbsx3
275lbsx3
275lbsx3
275lbsx3
Notes: I goodmorning-ed a little on a few reps on the last sets.

 

[GunsforGuevara]

Sunday
05-30-10

Gym
Push Press
Barx10
115lbsx5
135lbsx3
155lbsx3
175lbsx2
185lbsx0
185lbsx1
195lbsx0
135lbsx5
135lbsx5
155lbsx2
Notes: I was pretty sore from yesterday's workout and I couldn't really get my head into it today.

Finished with some tricep pushdowns.

 

[GunsforGuevara]

Sunday
06-01-10

Gym
Deadlift
Hook Grip
135lbsx5
135lbsx5
225lbsx3
275lbsx3x3 DOH.
315lbsx1x5 MG.
335lbsx1x5
225lbsx10 HG.
225lbsx10
Notes: My back started tightening up on the second set. It wasn't util I started doing the singles that my back loosened up. My grip was goobered as well. Hence the switching between hook, overhand and mixed grips.