Widowmaker's Log

[WidowMaker]

THURS. 2.1.07

Went to the gym this morning on the way home from work and it was open, and I thought -- oooohhh! yeah!

Ab wheel:
(long stretch)
1xmyselfx12

Stairclimber:
1xmyselfx5 min
(teardrop muscle in r. leg cramped up really bad)

Treadmill:
(fast walking pace)
1xmyselfx1.1 mi/km

stretching

It was snowing like crazy, but, it was only tiny, dry snowflakes and billions of them. This ab wheel may turn out to be one of my favs for ab work, LOL. I was stairclimbing at a slow pace for about 5 minutes and my leg cramped really bad on this machine. That's cool though, it's one less piece of sh...... eh ah equipment I'll be using, LOL. Got the majoriety of the cramping and pain walked out and also w/stretching. Should be better by next week when I start squatting again, LOL.
ICE this evening, if so, you wont see me at work tonight.

Laterz,
Widow

[WidowMaker]

MON. 2.5.07

Rotator cuff/Lion-Ox's

Decline bench:
1x45x20
(2 sec pause)
1x135x8
1x225x5
1x275x5
1x275x5 (w/heavy chains)
1x315x5 (w/heavy chains)

(thorw in)
Close-grip bench:
1x250x8 (w/heavy chains)

High inc. d.bell press:
1x35x8
1x50x8
1x60x8
1x70x8

Front laterals:
2x25x10

Seated d.bell french press:
(elbow high)
(stop to break momentum)
5x30x8

Ab roller wheel:
1xmyselfx15

stretching

Solo this evening. Did have one of my friends (Mike B.)
lift-off on the declines though.
Declines were strong and smooth this evening.
Wanteed to throw the weight on, but, will wait a few
more weeks.
Shoulder work was great, can't wait to throw the wieght
around on this one.
Tris were good too. Being very stategical with my tris in
this training cycle b/c I want to really build up an incredible
amount of strength again in them.
Abs were good again also.
Will be adding in palms facing, flat bench d.bell presses soon.
MAB was here tonight and lookin' tough on her benching as usual.
Some other good bros were here tonight too.

Laterz,
WM

[UpstateTank]

crazy numbers wid

[WidowMaker]

crazy numbers wid

thanks tank, this is only the begining of this new training cycle of mine.
you just don't know how hard it was to hold back in the gym last nite.
but it's sometnig you gotta do for the 1st few weeks of any new training cycle, lol.

[WidowMaker]

WED. 2.7.07

Low cable rows:
(v-bar)
1x75x20
(2 sec pause)
1x105x8
5x150x8

Low cable shrugs:
(v-bar/ 4 sec pause)
2x150x12

Pulldown to chest:
(lat bar/palms out)
(2 sec pause)
4x150x8

Pulldown shrugs:
(lat bar/4 sec pause)
2x150x12

Hammers:
(4 sec pause at top)
(old school arm blaster added in)
3x40x8
1x25x15

stretching

Worked out solo this morning.
Forgot to do rotator cuff/lion-ox's.
Yeah, yeah, I know, I know.
Lat work was very good this morning.
Strong, yet slightly challenging.
Trap work was very good also.
Will be adding more sets next w/o.
Hammers w/arm blaster w/4 sec pause at top was murder this morning.
My entire forearms were aching and that's what I was after.

Later,
Widow

[chest6]

lil powerlifting I see.

Interesting to see...keep it up

[WidowMaker]

lil powerlifting I see.

Interesting to see...keep it up

Thanks for dropping by brother.
I've been training since I was 12 Bro. Competing in powerlifting meets since 2001.

[*Narkissos*]

I want some pics dammit.

[WidowMaker]

I want some pics dammit.

YEAH, YEAH, O.K. MY BAD ASS BROTHER ACROSS THE WAY YOU'VE BEEN PM'D.

[WidowMaker]

THURS. 2.8.07

Cold outside this morning when I got of of work so I stopped by the gym and rode the stationary bike for 20 min.. Hill interval at around 65 to 70 rpms a good steady pace.

Later,
WM

[WidowMaker]

FRI. 2.9.07

Squats:
1x45x20
1x135x8
1x185x5
(competition depth)
1x225x3
(and knee wraps/no belt)
1x250x3
1x250x3 (w/heavy chains 80lbs total/fully suspended at top)
(new pr here)

Stiff-leg deads:
(sumo/no belt/speed)
1x135x5
1x225x5
1x315x5 (new pr here too - but felt easy)

Leg curls:
2x140x10

Ab wheel:
(long stretch)
1xmyselfx20

stretching

Solo again today in the power rack.
Squats were awsome (for me that is) today.
Stiff-leg deads were killer today.
Was still strong w/good amount of speed at 315.
Stopped here b/c I will be sore enough the next few dayz.
Don't wanna kill this -- this new training cycle shows some very good potential.
Will be adding more sets each w/o to squat and deads.
Leg curls were a bit hard today, I wonder why.
Abs -- now they're getting tough, good one after leg work, LOL.

Laterz,
Widow

[WidowMaker]

MON. 2.12.07

Rotator cuff/Lion-Ox's

Decline bench:
1x45x20
(2 sec pause)
1x135x8
1x225x5
1x315x5
1x315x5 (w/heavy chains 80lbs total)
1x335x5 (w/heavy chains 80lbs total) (PR)
1x365x3 (w/heavy chains 80lbs total) (PR)

Inc. d.bell press:
1x35x8
1x50x5
1x70x5
1x90x5

D.bell flat bench:
(palms facing)
2x100x5
1x80x10 (spent)

Front laterals:
2x30x10

Seated d.bell french press:
(elbow high, stop-no pause, to break momentum)
2x35x8
1x35x6 (spent)

Ab wheel:
(long stretch)
1xmyselfx20

stretching

Solo today.
Had Mike B. lift off for me again tonight.
Felt strong on the declines tonight.
Need to quit getting too jacked on the so I don't kill my training cycle, LOL.
B/c 4 wheels is in my my close/near future, LOL.
Inc/flat d.bell's were good tonight, but I was spent by this time.
Shoulders and tris were good and spent too.
Abs, well let just say they were all own their own tonight.
Thought my shoulders and tri were going to blow
trying to hold the ab wheel, LOL.
All in all an awsome w/o.

Later,
Widow

[WidowMaker]

WED. 2.14.07

Low cable rows:
(v-bar/2 sec pause)
1x75x20
1x165x8
1x210x6
1x255x4 (pr)
1x300x2 (pr)(that's it/that's the stack)

Low cable row shrugs:
(4 sec pause)
3x300x8 (pr)

Pulldowns to chest:
(lat bar/palms out/2 sec pause)
1x150x8
1x180x6
1x210x4
1x250x2 (pr)(that's it/that's the stack)

Pulldown shrugs:
(4 sec pause)
3x250x8 (pr)

Compitition curl:
(curl bar)
1xbarx20
1x50x7
2x70x7
(w/arm blaster)
1x30x20

Concentration curl:
1x50x5 (pr)
1x45x5
1x40x5

Rotator cuff/Lion-Ox's

stretching

Solo again morning.
Heavy rains this morning.
Strong, eventhough I felt a little sluggish today.
A very good overall back and bi w/o today.
Worked some of the soreness out of my chest and tris.
Suprised myself today, considering the way I felt.
Gonna run out of wieght and will have to start
doing more reps, LOL.
Bi work was good today.
Critiqueing my form for compeition curls.

Later,
Widow

[WidowMaker]

FRI. 2.16.07

Squats:
1x45x20
(competition depth)
1x135x8
1x225x5
(knee wraps)
1x315x3
1x315x3 (w/heavy chains)

Stiff-leg deads:
(sumo)
1x225x5
2x315x5

Leg curls:
1x140x10

stretching at home

Solo and was running behind this morning after work.
Had some very important appointments and errands to run.
Did 1 or 2 sets of everything this w/o.
No ab wheel today and I'm feeling it this evening in my low-back.
Something is better than nothing, LOL.
Besides, I like short volume most of the time, anyway.
Knee seems to be holding up very well so far and that's a good thing.
Maybe this w/o is a blessing in desguise.
You all have a good weekend.

Later,
Widow

[WidowMaker]

MON. 2.19.07

Rotator cuff/Lion-Ox's

Decline bench:
1x45x20
(2 sec pause)
1x135x8
1x225x5
1x315x3
1x365x3
1x405x3 (new pr)(no chains)

D.bell flat bench:
1x120x5
1x140x3
1x100x11

Front Laterals:
2x35x10

Seated d.bell french press:
(elbow high/ stop to break momentum)
4x35x8

Ab roller wheel:
(long stretch)
1xmyselfx20

stretching

Worked out solo today.
Seen some of my bros in the gym tonight.
They were already well into their w/o.
MAB was in the house tonight also, throwing around the poundages too.
Always make time to speak to her -- she's very knowledgeble.
She's gonna have to start carrying around a baseball bat and a stop watch
between her sets when we talk so she can get back at it, LOL.
Declines were awsome tonight.
New pr and a triple on top of that, too.
Onwards to 500.
D.bell benching was great tonight also.
Would've done a second set of burnpouts, but I'll save it for another time.
Front lats were stong tonight.
Tri work on the french d.bell press was very good.
Abs, well this is what I get for missing them the other day.
So I matched them from the w/o before then.
Overall, this w/o was outstanding.

Later,
WIDOWMAKER

[WidowMaker]

TUES. 2.20.07

Getting back on track, LOL.
Walked the neighborhood this morning, 1.1mi/km.
Sunny, but cool this morning.

Later,
WM

[WidowMaker]

WED. 2.21.07

Low cable rows:
(v-bar/2 sec pause)
1x75x20
1x105x8
1x210x5
1x255x5
1x300x6 (new pr)
1x210x12

Low cable row shrug:
(4 sec pause)
4x300x12

Pulldown to chest:
(lat bar/palms out)
1x150x8

Competition curl:
(curl bar)
1xbarx20
1x50x7
1x80x7
1x85x7
1x90x7

Concentration curl:
1x50x5
1x45x5
1x40x5

Curl bar curl:
(w/arm blaster)
1x30x20

s/s with

Concentration:
1x20x12

stretching

Solo again today.
First lat and trap exercises were very good this morning.
Chopped the rest of the lat and trap exercises
due to appointments to run this morning.
Went on into comp curls for meet reasons.
Bi work was awsome today.
Gaining good ground here -- more to come from this exercise.
Forearms are pumped too.

Later,
Widow

[WidowMaker]

FRI. 2.23.07

Squat:
1x45x20
1x135x8
(competition depth)
1x225x5

Stiff - leg deads:
(sumo)
1x135x5
1x225x5
1x315x5
1x365x5

Leg curls:
2x140x10
1x140x8

Ab wheel:
1xmyselfx25

Treadmill:
1xmyselfx1.1 mi/km

stretching

Solo today.
Dragon my wagon -- coffee is not working this morning.
Ehh! I squat for my deads anyway.
Ohhh! Did I say that out loud.
Squats, deads and leg curls were good today.
Extra hours at work, personal errands and less sleep lately.
It may be catching up w/me.
I know -- I know, no excuses.
Ab work was good though.

Later,
WM

[UpstateTank]

looookin good wid!

[UberSteroids]

Nice deadlifts! I tried doing 360 the other day and pulled the shit out of it

Keep up the good work brother!

[WidowMaker]

looookin good wid!

Thanks Tank.

[WidowMaker]

Nice deadlifts! I tried doing 360 the other day and pulled the shit out of it

Keep up the good work brother!

Thanks for stopping in UberSteroids and thanks for the props.