GD's Training Log

[Granite-Dawg]

10/31/14
20 minutes liss fasted cardio

Shoulders

Seated BB Military Press
135x2x12
225x3x10

Arnold Press
65x3x12

Front raise
45x4x12

Standing Side Raises
35x3x12

Standing High pulley reverse cross over
30x4x12

Seated Side lat machine
100x3x12

Bent over rows for rear delts
50x3x12

[Granite-Dawg]

11/1/14
20 minutes fasted liss cardio
Took the day off and took my kids to a fall festival. Windy and cold day for us southerners, and yes I am fine with not liking or being able to tolerate cold weather.

11/2/14
20 minutes fasted liss cardio

Triceps
Close grip BB Bench
135x2x12
225x2x12
315x6
225x12

Overhead DB exts
105x3x12

Rope press downs
100x4x12

Single arm press down no attachment
70x4x12

Biceps
EZ Bar Curl
65x2x12
85x2x12

Seated DB Curl
35x4x12

Single arm machine Preacher curl
70x3x12

Standing Overhead Cable Curl
40x3x12

[The Solution]

Good to see some family time brother. Have a great time?

[Granite-Dawg]

Good to see some family time brother. Have a great time?

Oh yeah. My kids are a blast. I live in a small community, and it's great to see people I haven't seen in a while. I was going to shave my head for a $500.00 donation to go to a local cancer support group at the festival, but both my girls said no. LOL

[Granite-Dawg]

11/3/14
20 minutes fasted LISS cardio
Legs

Lying leg curls
85x2x12
105x2x12
135x2x12

Leg press
feet at bottom toes out

4ppsx2x12
7ppsx2x12
10ppsx2x12
12ppsx2x12

Leg Ext
200x5x16

Hip Adductor/Abductor
100x4x20

Standings calf raise
300x4x25

Leg Press Calf Raise
320x4x25

[Granite-Dawg]

11/4/14
20 minutes fasted LISS cardio
Chest
Flat BB Bench
135x2x12
225x2x12
315x12
365x3

DB Incline low Drop Set
125x8
105x8
80x8

Pec Deck
100x4x16

Dips
BWx4x30

Triceps
Press Down Machine
140x3x12

Single arm press downs no attachment
40x4x14

Elbow swelled up some so cut it short

[Granite-Dawg]

11/5/14
20 minutes LISS cardio fasted

Back
Chin ups
BWx2x12
Chin ups to the back of the head
BWx2x12

Rack Deads
135x12
225x12
315x5
405x5
495x5
585x5

Pull Downs behind the neck
150x4x12

Lat Squeeze
110x4x10

Biceps
Pin Wheel Curls
50x4x10

Low Pulley Cable Curls no Attachment
40x4x12

Concentration Curls
30x3x10

[The Solution]

How you like starting with pullups?

[Hoss06]

Oh yeah. My kids are a blast. I live in a small community, and it's great to see people I haven't seen in a while. I was going to shave my head for a $500.00 donation to go to a local cancer support group at the festival, but both my girls said no. LOL

I bic mine weekly. I would volunteer lol

[Hoss06]

585 racks = STRONG

[Granite-Dawg]

How you like starting with pullups?

I believe its the best way for me to stretch and get the blood pumping in my back. It is rare that I don't start with them in some form.

[Granite-Dawg]

585 racks = STRONG

Thanks Brother!!

[Granite-Dawg]

I bic mine weekly. I would volunteer lol

I don't have much left. I offered to shave my goat tee, but my wife has never seen me without it.

[Granite-Dawg]

11/6/14
20 minutes LISS fasted cardio
Shoulders
Seated Smith Press
135x2x12
225x4x12

Seated Arnold Press
60x4x12

Front Raises reverse grip
25x3x12

Standing Side lateral
35x3x12

Seated machine side Lateral
100x3x12

High Pulley Face Pulls
70x3x12

Reverse High Pulley Cross Over
40x3x10

Elbow has been killing me this week, so I decided to go lighter today and was rewarded with a great pump.

[The Solution]

Always had elbow pain? Maybe a form issue?