First day of TT for Mass

Just finished my first workout of TC 4. I'm working though TT for Mass. Today was Phase 1 workout A.

Completed the shoulder mobility warm up and the regular dynamic warm up.

Work Sets
2-Board Press 115x6, 165x6, 215x6, 205x5/2
DB Row 40x6, 60x6, 80x6, 70x6/2
Back-off Set 2-Board Press 145x20
DB Incline Press 60x8/2, 60x7
V-Chin BWTx8/2, BWTx6
Hammer Strength Chest Press 90x10, 70x12, 90x12
Hammer Strength Row 90x15/3

I can barely type this right now. Something tells me I'm going to be some kind of sore today and tomorrow!

Feel the burn!

Warm Up - Shoulder Mobility Series
Stick Ups 2x10
Push Ups Plus 2x10
Thumb Ups 2x10
Forgot the Y-Squat here. This is a brutal warm up!

Work Sets
BB Incline Press 45x12, 135x6, 165x8, 160x7, 155x8
Cybex T-bar 45x12, 115x6, 90x8, 135x8, 145x7
Chin-Ups BWTx12, BWTx7
Chest Press 70x8, 70x4 (Had to farmer walk the DBs a good distance to the bench. That took some work!)
DB Fly 30x10, 35x10
DB Rear Delt Raise 15x10, 15x9

Overall, a good workout. Shoulders were really burning today from warm-up on.

Feeling Good, Feeling Great, How are you?

I don't know what it is but I feel great today. Even though I overslept and had terrible traffic. I still went to the gym. Did my full warm up and cut a couple of sets to make up for time.

Warm Up
Prisoner Squats 2x12
Pushups 2x12
Lunges 2x12
Stick Ups 2x12

BB Squat 45x12, 150x6
Shrugs BBx12, 60x6

Work Sets
BB Squat 235x8, 225x8, 215x8
DB Shrugs 90x3x8
Smith Machine Split Squat 135x2x8
Cable Step Ups 80x2x8
Ab Wheel Rollouts BWTx2x10

I tried a couple of new things today. First, I did decline sets on the squats where I lowered the weight each set to get my volume up. I've been missing too many reps at the heavier weight each set. I think it helped b/c I'm feeling sore already. Also, I tired this cable machine for step ups. It was brutal, but fun. I know I worked hard this morning b/c I'm hurting and it took almost a half hour to stop sweating, and that's with a few mins in a cold shower!

Happy New You!

Decided to start the New Year off with a bang and hit the gym today. It was great, the place was nearly deserted.

Warm Up
Prisoner Squat 2x12
Staggered Pushups 2x12
Lunges 2x10
Stickups 2x10

Work Sets
BB Incline Bench Press 135x6, 165x8, 165x6, 165x5
BB Row 110x6, 135x3x8
Chin-ups BWTx2x12
DB Chest Press 70x8, 70x5
DB Fly 30x10, 35x10
DB Rear Deltoid Raise 17.5x10, 20x10

Decent workout. Strength was not great during pressing sets. Possibly due to lack of sleep, or yesterday's Total Body Ten workout. I'll keep numbers the same next week and see if things are different.
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Also, here are a couple of backdated post:

12/30/2008.

The gym was super busy so I had to sub v-squats for BB squats. I'm in favor of more people trying to live healthy and exercise, but crowded gyms are the worst! Seems like the New Years crowd is hitting early this year, and they seem to be more clueless than ever. I saw a guy doing some hybrid db concentration curl w/ an ab crunch. I'd love to be his chiropractor, his neck and back are going to be screwed!

Warm Up
Prisoner Squats 10x2
Pushups 10x2
Lunges 10x2
Stick Ups 10x2

Work Sets
Hammer Strength V-Squat 140x6, 280x2x8, 300x8
DB Shrug 60x6, 90x3x8
DB Step Up 35x3x8
Stability Ball Rollout BWTx3x10

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12/29/2008

Todays workout was OK. I did TT for Meatheads D. Have to really watch it here b/c this is the workout that has the potential to hurt the most. My wrist was really sensitive after meeting with the doctor. The new doc was much more thorough than the first.

Warm Up
Prisoner Squats
Pushups
Lunges
Pullups x 5
1-arm shoulder press 40x10

Work Sets
DB 1-arm Shoulder Press 50x8, 55x2x8
Pull-Ups BWTx10, BWTx2x8
EZ Bar Curls 50x2x8
DB Triceps Extension 25x2x8
DB Hammer Curl 25x5, 25x4, 20x5, 20x5
EZ Bar Extensions 50x4x5

Forearms were on fire by the end of the workout.