June 30, 2019 at 11:52AM

A buddy told me I need to take a picture of something other than weights. So. Heres a photo of my ceiling. #keephammering Morning Workout
Sunday, June 30, 2019 at 11:02 AM

Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 160 lb × 10
Set 4: 160 lb × 10
Set 5: 160 lb × 10
Set 6: 160 lb × 6 [Failure]
Set 7: 140 lb × 10 [Drop Set]
Set 8: 120 lb × 10 [Drop Set]

Notes: 3m rests.
Skullcrusher (Barbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 8 [Failure]

Notes: 2m rests.
Triceps Extension
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10

Notes: Ss with dips2m rests

Bench Dip
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Notes: Slow eccentric. https://ift.tt/2Jh1X7I

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June 29, 2019 at 02:47PM

Back And Biceps
Saturday, June 29, 2019 at 10:23 AM

Chin Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

Bent Over Row (Barbell)
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10
Set 4: 130 lb × 10

Deadlift (Barbell)
Set 1: 175 lb × 3
Set 2: 175 lb × 3
Set 3: 175 lb × 3
Set 4: 175 lb × 3

Bicep Curl (Barbell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 12
Set 5: 55 lb × 15 [Drop Set]
Set 6: 45 lb × 21 [Drop Set]

Notes: 2m rests.
Shrug (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 10
Set 4: 185 lb × 10

Workout Notes: Ss all back work. 3m between sets.
https://ift.tt/2Lr77Rl

June 26, 2019 at 11:08AM

Shoulders. Legs.
Wednesday, June 26, 2019 at 10:03 AM

Shoulder Press (Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 110 lb × 10
Set 3: 110 lb × 10
Set 4: 110 lb × 10
Set 5: 110 lb × 10

Notes: Added 2 reps to each set.
Reverse Fly (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Set 4: 30 lb × 10

Notes: Added 2 reps to each set. 2m rest.
Lateral Raise (Dumbbell)
Set 1: 20 lb × 12
Set 2: 20 lb × 12
Set 3: 20 lb × 12
Set 4: 20 lb × 12

Notes: Added 3 rep per set. 2m rests.
Concentration Curl (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Set 4: 30 lb × 12 [Failure]

Notes: Added 2 reps per set. 1.5m rests.
Reverse 21S
Set 1: 45 lb × 21
Set 2: 45 lb × 21
Set 3: 45 lb × 21

Notes: 1.5m rests.
Goblet Squat (Kettlebell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10
Set 4: 35 lb × 10
Set 5: 35 lb × 10

Notes: 30s rest.
Workout Notes: Still rehabbing lower back.
https://ift.tt/2YgjD9Z

June 25, 2019 at 02:22PM

Chest And Triceps
Tuesday, June 25, 2019 at 1:01 PM

Bench Press (Barbell)
Set 1: 45 lb × 25 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 145 lb × 6 [Warm-up]
Set 4: 155 lb × 10
Set 5: 155 lb × 10
Set 6: 155 lb × 10
Set 7: 155 lb × 11
Set 8: 145 lb × 8 [Drop Set]
Set 9: 135 lb × 10 [Drop Set]
Set 10: 125 lb × 10 [Failure]

Incline Bench Press (Dumbbell)
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10

Bench Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Triceps Extension (Dumbbell)
Set 1: 30 lb × 10
Set 2: 35 lb × 6
Set 3: 40 lb × 4
Set 4: 40 lb × 8
Set 5: 35 lb × 8
Set 6: 30 lb × 10
http://bit.ly/2XBmFII

June 22, 2019 at 04:28PM

Thought I would get in a quick leg session this morning before taking Bryce to the Living Museum. Tried to get 3 sets of deadlifts and squats in before leaving. I usually lift in my garage but I had the door open to keep an ear out for Bryce. Had 205 in the air when Bryce ran out and grabbed one side of the bar. I lost control and set it down so it wouldn’t hurt him and snapped my back up. I went to the floor in pain and said some choice words. Pain 7/10. Immediately I took some NSAIDS and started icing. Later I felt ok enough to take Bryce to the museum. Pain about 4/10. Bryce did well at the museum. That was certainly a gamble. Interestingly enough, Mark Rippetoe went into detail on back pain on the @startingstrength podcast this week and when I got home I watched an @untamedstrength YouTube video related to post deadlift backpain. I immediately stood up started air deadlifts and squats. I will not be put down or limited by this. The wife and I have had too much pain this year. I posted this sign on my fridge. It’s over. Pain is no longer allowed in the McCormick household.