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  #31  
Old 08-17-2013, 11:12 PM
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Obsidian is transforming Cohaagen barbell
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Bench Press
Worked up to a moderate triple. Upper body needs a lot of work for stability.

JM Presses

Rear Delt Flyes

Dumbell Presses
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  #32  
Old 08-18-2013, 11:05 PM
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Obsidian is transforming Cohaagen barbell
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Free Squats
Worked up to a double then then my suit on a for a few singles.

Barbell Lunges
Great exercise, feels like my heart is going to explode.
3 sets of 10

Short workout. Focusing more on consistency than volume, took much time off this summer.
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  #33  
Old 08-19-2013, 02:27 AM
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Obsidian, well done. I love seeing what you all have for your starting -plan as I am coming back after a 6 year lay-off due to low back going completely away. You keep me pumped up. God Bless!
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John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

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  #34  
Old 08-19-2013, 10:10 PM
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Sometimes it's hard to stay positive when an injury, or work, or family takes priority over your fitness goals. Remember, lifting and nutrition is lifelong, it will never go away, only change it's form.
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  #35  
Old 08-25-2013, 10:50 PM
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Obsidian is transforming Cohaagen barbell
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Bench Press
Worked up to a single at 90%

Dumbell Presses
Did some higher reps here as my dumbells only go to 40, would like to get some heavier ones.

Floor Presses
Sets of 5 and then a single at the end.


Work should be back to normal within the next couple of weeks, then I will begin my programming for the next few months. Most likely 3 week wave variations with some new assistance exercises and maybe a new barbell.
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  #36  
Old 09-08-2013, 10:32 PM
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Obsidian is transforming Cohaagen barbell
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Speed Bench (45%)
9 sets of 3 reps

Swiss Bar Rows
155x3x8

My new bar arrived this weekend, had to try it out. Good variation for the lats, my lower back is feeling weak lately.

Swiss Bar JM Presses

Much easier on the elbows than the dumbells, again trying out the new bar.
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  #37  
Old 09-18-2013, 10:22 PM
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Sumo Deadlifts

Worked up to 85% for a single. (365)
Got home late from work today but decided to bang out a few singles anyway.

3 sets of barbell rows
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  #38  
Old 09-22-2013, 10:57 PM
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Bench Press

Worked up to 85% for a double

Assistance Exercises

Dumbell Presses
Tate Presses
Swiss Bar Military

Been getting my moneys worth out of the swiss bar lately.
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  #39  
Old 09-24-2013, 11:11 PM
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SSB Box Squats

Worked up to 285x1 (10lb PR)

Front Squats

55x10
110x10
110x10

I'm terrible at front squats, hence the reason for adding them into my assistance work

GHRs

3x10
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  #40  
Old 09-26-2013, 11:15 PM
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Obsidian is transforming Cohaagen barbell
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Warmups/Mobility

Speed Bench (50% w/mini band)

9 sets of 3

Swiss Bar, Wide Grip Press

45x12
90x12
145x10
145x8

Swiss Bar, Hammer Curls

35x10
55x10
65x10

If you do not own a swiss bar, go buy one right now.
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