Puck's New Log

[puckman2001]

First day back! I have been playing hockey non-stop and went a little light today because i still have hockey the next 3 days. I seperated my shoulder in January and played hurt so its finally back to normal but much weaker.
Warm up : one on one game of basketballt ill 10 (15 minutes)
dead lift 2 x 12 @ 135,135
hack squats 2 x 12 @ 400, 400
medicine ball shoulder press 2 x 12 @ 50, 50
Bench 3 x 12 @ 115, 135 (w/ a few forced reps), 115
abs
then 3 minute cool down on bike
streched
Took whey shake with gaterade

Felt good to get back, will be sore tomorrow

[puckman2001]

hockey practice for an hour, just a little sore but not too bad

[puckman2001]

hockey games on both days...went on 2 mile walk

[puckman2001]

went on 3 mile walk
rode bike for 5 minutes
deadlift 2 x 12 @ 135,135
hack squat 2 x 12 @ 400, 400
medicine ball shoulder press 2 x 12 @ 50,50
bench 3 x 12 @ 115,120,115
abs
took whey shake with powerade
shoot some hoops
I only got 6 hours of sleep last night and i felt it.

[puckman2001]

hockey game...we won

[puckman2001]

hockey game

[puckman2001]

hockey

[puckman2001]

had little sleep and shoulder was bugging me a bit
db bench press 3 x 10 @ 100,100,100
db curls 2 x 10 @60,60
lat pull down 2 x 10 @ 10,11 (plate #)
shoulder press 2 x 10 @ 60,60
abs
db rows 2 x 10 @ 60,60

[puckman2001]

hockey on sat and sunday


hockey is done for a while so i can finally get some solid weeks of lifting in

[puckman2001]

Bench 3 x 6-8 @ 120,125,125
bent over row 3 x 6-8 @ 70,80,90
db curl 3 x 6-8 @ 70,70,70
skull crushers 2 x 6-8 @ 55,55
incline bench 2 x 10-12 @ 85,95
db rows 3 x 10 @ 50,50,50 (easy)

Ok so today, i show up at the ymca and its packed. I could hardly find a parkign spot and when i went inside every machine and bench was being used, i'm never showing up at 7pm again. So i went home and worked out in my basement crappy home gym. The bench is small and narrow and i find it much harder to stabilize so thats why the weight was lower, my shoulder was also sore. But not a bad workout none the less.

[puckman2001]

went on run with dog about a mile
took thermo-gain before workout
5 minute warm up ride on bike
hack squat 4 x 8 @ 420,450,470,500lbs
romanian single leg deadlift 3 x 12 @ 45,45,45lbs
seated calf raises 3 x 12 @ 110,120,130lbs
knee extensions 2 x 10 @ 150,175lbs
leg curls 3 x 10 @ 140,150,160lbs
abs
took whey shake
then played a little bball for 20 minutes

[puckman2001]

went on jog/walk with dog

db shoulder press 3 x 12 @ 60,70,80lbs(10 reps)
lateral raises 3 x 12 @ 24,30,30lbs
db pullover 3 x 12 @ 45,55,55lbs
had to end workout early cuz on the close grip bench my shoulder stung soo bad.
10 minutes on eliptical trainer (hill setting)
abs (2 x 20 weighted medicine ball crunch @ 12lbs and russian twists 2 x 20 @ 12lbs)

[puckman2001]

ran mile in 7:30 on treadmill
played b-ball
db deadlift 3 x 10 @ 90,90,100lbs
db curls 3 x 8 @ 70,70,60lbs
calf raise 3 x 10 @ 140,150,150lbs
leg curls 3 x 8 @ 150,150,150lbs


I get to buy my supps tomorrow, soo pumped. Going to get some cell mass, and more whey for sure. Shoulder has still been bugging me so the next two days off will be nice.

[puckman2001]

played golf
ran about a mile
got my news supps..
I got my supps, saved $13. I got EAS Phosphagen pure grade creatine and ON 100% double chocolate (the usual)

[puckman2001]

Becnh 3 x 6-8 @ 135,140,140(5)
bent over row 3 x 6-8 @ 100,120,120
db curl 3 x 6-8 @ 70,80,70lbs
skull crushers 3 x 6-8 @ 65,65,65lbs
incline bench 3 x 10 @ 70,70lbs
db rows 3 x 10 @ 65,75,75lbs
abs (situps 3 x 20 @ 12 lbs with 5 twists on each set)
just started loading phase of creatine and am pissing a lot.
by the way this week's workout compared to last monday improved the total output by 1,470lbs

[puckman2001]

4/4
leg press 4x8@ 490,490,510,520
leg curls 3 x 10 @ 140,150,160 (8 reps)
calf raise 3 x 8 @ 140,150,160
knee extensions 2 x 8 @ 162.5,175 (10 reps)

4/5
some tricep pushdowns..2 sets on bench
then ran a mile

4/7
ran for a bit and abs



i'm taking it kind of easy to recover my shoulder a bit. My body is feelin' tired so i'm listening to it and giving it some rest.

[puckman2001]

hockey game


I'm taking a new approach to my training for a while. I'm going to focus more on legs, abs and endurance. Basically I'm giving my shoulder a break, i'm going to do some upper body but light for a while. Basically I'm not going anywhere if i dont fully recover, so thats the game plan for now. Doing a workout tonight so we'll see how it goes.

[puckman2001]

warm up ( 5 min on eliptical trainer)
hack squats 4 x 8 @ 510,540,560,560lbs
swiss ball crunches 3 x 20 @ 12,35,35lbs
calf raises 3 x 10 @ 140,160,170lbs
leg curls 3 x 8 @ 150,160,160lbs
V-Ups 3 x 1 (longest being 45 seconds)
lunge walk 2 x 20 (on each leg)
superman 2 x 10
Wall sits 1 x 45 seconds, 1 x 1 minutes (both at 45 degree angle the whole time)
Then i had more protein shake and went in the hot tub for 10 minutes...solid day, the toughest leg workout yet.

[puckman2001]

played golf
swiss ball pushups
db curls 3 x 8 @ 70,70,70
db bench 4x 10 @ 70,100,110,110


the next day the gym was closed so i swam laps, gosh that was tough

[puckman2001]

biked 40 miles