TRAINING LOG: Tim Pinkerton

Tuesday: 09-27-11

It must be because we are gettting at that old stage Tim, cause I screwed my knee up at NAHA. I figured a week was enough rest and tried to squat and screwed it up more. Oh if I only had a brain.

Jesse

Ok. Took some time off to let the rib(s) heal up.  They're still a little tender but I think I'll be ok. I'm going to start a higher volume GPP phase to heal up, add some mass, fix some weak points and bring up my conditioning.

Sunday 10-02-11:

Warm Up (this warm up will be done before everywork out)

Jump Rope 5-10 mins

Jumping Jacks x 10

Split Jacks x 10

Long Striders x 10

Neck Flexion/Extension x 10

Neck side to side x 10

Shoulder Rolls x 5/5

Arm Swings x 10

Arm Cirlcles x 5/5

Exaggerated Goodmornings x 5/5

Side Bends x 5/5

Hip Circles x 10

Knee Circles x 5/5

Ankle Plantar/Dorsiflexion x 5/5

Ankle Inversion/Eversion x 5/5

Lunges x 10

TKE's 2 x 20

Leg Swings (side to side) x10

Leg Swings (front to back) x 10

Hydrant abduction x 5/5

Hurdlers Forward/Backward x 5/5

Hurdle Step-overs & Duck-Unders x 10/10

Tuesday 10-04-11:

Warm Up (same as above)

1)Olympic Style Squats:

5 x 10 w/190lbs.

2) Wide Stance Goodmornings:

3 x 12 w/95 lbs. (worked on full range of motion and a pause at the bottom)

3) Prowler Pushes for 25 yards with 90lbs.

6 trips with 1 min rest between

4) Pull down Abs (gray band):

3 x 15

5) Lying Leg Raises:

2 x 15

Thursday 10-06-11

lots of foam rolling and static stretching

My legs haven't been this sore in a while and my ribs are a little tender. Oddly, the pull-ups aggrevated them the most...

Saturday 10-08-11

Warm up

1) Fat Bar Military Press:

5 x 8 w/105lbs.

2) Push ups

21,19

3A) Blast Strap Rows:

4 x 10-16

3B) Rear delt raises:

4 x 10 w/10's

4) Trap bar Shrugs:

3 x 15 w/185

5) Fat Bar Curls:

3 x max reps...

Tuesday 10-11-11

1)Fat Bar Bench Press:

5 x 8 w/170

2A) Fat Grip Pull-Ups:

4 x 8

2B) Face Pulls (throat, nose, forehead):

4 x 12 w/light band

3) Lateral Raises:

4 x 12 w/15's

4A) Hammer Curls:

3 x 8 w/25's (too light)

4B) Incline Elbows-Out Ext:

3 x 8 w/25's (too light)

Friday 10-14-11

1)Fat Bar Military Press:

100 x 5, 115 x 5, 135 x 7

2) DB Bench Press:

45's x 25

55's x 19

3A) DB Rows:

4 x 12 w/35's (too light)

3B) Band Pull Aparts:

4 x 20 w/mini band

4) Barbell Shrugs:

3 x 15 w/205,235,255

5) EZ Bar Curls:

4 x 15 w/20lbs on bar

Monday 10-17-11

warm up

1) Fat Bar Bench Press:

160 x 5, 180 x 5, 205 x 10 (left 3-5 in the tank)

2A) Pull-Ups:

2 x 8 w/bodyweight, 2 x 8 w/2 sets of chains on fat grip bar

2B) Face Pulls:

4 x 12 w/light band

3) Lateral Raises:

4 x 8 w/15's (too light)

4A) Fat Bar Curls:

50 x 12, 70 x 9, 90 x 5

4B) Triceps Pushdowns w/Band:

3 x 12

Thursday 10-20-11

warm up

1) Fat Bar Military Press:

110 x 3, 125 x 3, 140 x 7

2) DB Bench Press:

55's x 22, 60's x 20

3A) DB Rows:

4 x 12 w/45's

3B) Band Pull Aparts:

4 x 15

4) Barbell Shrugs:

3 x 12 w/225, 275, 295

5A) EZ Bar Curls:

3 x 12 w/50lbs.

5B) Rolling DB Tricep Ext:

3 x 12 w/25's, 30's, 35's

Sunday 10-23-11

warm up

1) Fat Bar Bench Press:

170 x 3, 195 x 3, 215 x 10

2A) Chin-Ups:

4 x 8 w/body, 1 chain, 2 chains, 2 chains

2B) Seated DB Cleans:

4 x 8,15,8,15 w/25's, 15's, 25's, 15's

3) 8x8x8 Lateral Raises (iso push against pin #23, 8 reps, 8 sec hold at top on last rep):

4 x 8 w/10's

4A) Fat Bar Curls:

3 x 12,6,8 w/60,80,60

4B) Band Tricep Pushdowns:

3 x 12

Thursday 10-27-11

upper body warm up

1) Fat Bar Military Press:

115 x 5, 135 x 3, 150 x 9 (PR)

http://youtu.be/N5aeCMrckzM

2) DB Bench Press:

60's x 21, 70's x 12

3A) DB Bent over Rows:

50's x 12, 10, 8, 8

3B) Band Pull Aparts:

4 x 15, 12, 10, 8

4) BB Shrugs:

3 x 12 w/255

Sunday 10-30-11

warm up

1) Fat Bar Bench Press:

180 x 5, 205 x 3, 230 x 9

2A) Chin-Ups:

4 x 8 (some with extra weight)

2B) Face Pulls:

4 x 12 w/mini band

3) Lateral Raises:

4 x 12 w/15's

4A) DB Curls:

25's x 12,12,12,10

4B) Rolling Tricep Ext:

35's x 12,12,12,10

This is week is a deload week which I need after the last deadlift session.  Today I trained a little upper body with the football players I train. Nothing too hard or worth writing about.