Joe's comeback log

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Joe's workout log

Post  Joe Hummel on Wed Apr 11, 2012 6:03 pm

Wednesday 4/11/12

Dead Lift: Bar x5, 150x5, 190x5, 230x5, 245x5, 285x5, 325x8. Reverse hyper 10x3sets. Felt better today.
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Post  Joe Hummel on Sat Apr 14, 2012 1:03 pm

Saturday 4/14/12

Squat: Bar x5, 150x5, 190x5, 230x5, 265x3, 305x3, 340x3. Super set single leg press 135, 180, 190x10 with seated calf raise 135, 180, 190x10.

Bench: Warm up with rotator exercises. Super set pullups 5,6,6,6 with bench warmups. Bar x10, with mini's x10, 95x5, 120x5, 155x5, 170x3, 190x3, 215x5. Ram 225x5, 235x5, 245x3.
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Post  Joe Hummel on Wed Apr 18, 2012 6:48 pm

Wednesday 4/18/12

Dead lift: Bar x5, 150x5, 190x5, 230x5, 265x3, 305x3, 340x6. Still can't get 7 reps on the top set. Reverse hyper 10x3 sets.
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Post  Joe Hummel on Sat Apr 21, 2012 12:47 pm

Saturday 4/21/12

Squat: Bar x5, 150x5, 190x5, 230x5, 285x5, 325x3, 360x2.

Bench: Warm up with rotator exercises. Pull ups super set with bench warmups 5,6,7,6. Bench bar x10, with mini's x10, 95x5, 120x5, 145x5, 180x5, 205x3, 230x2. Ram 235x6,5. 2 board 245x2.
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Post  Joe Hummel on Wed Apr 25, 2012 6:11 pm

Wednesday 4/25/12

Dead lift: Bar x5, 150x5, 190x5, 230x5, 285x5, 325x3, 360x4. Ran out of gas the last set, wanted 5 or 6.
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Post  Joe Hummel on Sat Apr 28, 2012 12:42 pm

Saturday 4/28/12

Squat: Bar x5, 150x5, 190x5, 230x5. Super set single leg press and seated calf raise 135x10, 180x10x2sets.

Bench: Warm up with rotator exercises. Bar x10, with mini's x10, 95x5, 120x5, 145x5. Ram 225x8x2sets. Shirt 275x3, 295x2, 305x1, 315x1. Decided to only work shirt during down week of 5/3/1. It felt good, one of my better bench workouts. Waiting for the Super Katana Extreme shirt to hit the market. They say it's only for top level benchers....but who are they to say what I can spend my money on.

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Post  Joe Hummel on Wed May 09, 2012 7:31 pm

Saturday 5/5/12

Squat: Bar x5, 150x5, 185x5, 220x5, 240x5, 280x5, 315x5.

Bench: Warm up with rotator exercises. Super set pullups with bench warm ups 5,6,7,8. Bar x10, with mini's x10, 100x5, 120x5, 145x5, 160x5, 185x5, 210x6. Ram 225x8x2sets.

Wednesday 5/9/12

Dead lift: Bar x5, 150x5, 185x5, 220x5, 240x5, 280x5, 315x9. Reverse hyper 10x3sets.

Is anyone going to compete 7/28 in Bourbonnais?
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Post  Joe Hummel on Sat May 12, 2012 1:05 pm

Saturday 5/12/12

Squat: Bar x5, 150x5, 185x5, 220x5, 260x3, 295x3, 335x3.

Bench: Warm up with rotator exercises. Pull ups super set with bench warmups 5,6,7,8,7. Barx10, with mini's x10, 100x5, 120x5, 145x5, 170x3, 195x3, 220x5. Ram 225x9, 245x5. Both ram sets were PR's.
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Post  Joe Hummel on Wed May 16, 2012 6:12 pm

Tuesday 5/15/12

Decline bench: Bar x10, 135x10, 185x10, 225x10, 245x5. Have been doing decline for a while now so I decided to post. I wish I could flat bench the same.

Incline DB: 50x10x3sets.

Wednesday 5/16/12

Dead lift: Bar x5, 150x5, 185x5, 220x5, 260x3, 295x3, 335x8. Reverse hyper 10x3sets. It's really been hard lately getting motivated to get a dead lift workout in.
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Post  Joe Hummel on Sat May 19, 2012 3:51 pm

Saturday 5/19/12

Squat: Bar x5, 150x5, 185x5, 200x5, 280x5, 315x3, 350x1.

Bench: Warm up with rotator exercises. Super set pullups with bench warmups 5,6,7,8,9. Bar x10, with mini's x10, 100x5, 120x5, 145x5, 185x5, 210x3, 235x3. Ram 225x9, 245x6.
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Post  Joe Hummel on Wed May 23, 2012 6:16 pm

Tuesday 5/22/12

Decline bench: Bar x10, 135x10, 185x10, 225x10, 245x5.

Incline DB: 55x12x3sets.

Wednesday 5/23/12

Dead lift: Bar x5, 150x5, 185x5, 220x5, 280x5, 315x3, 350x7. Reverse hyper 10x3sets.
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Post  Joe Hummel on Sat May 26, 2012 12:47 pm

Saturday 5/26/12

Squat: Bar x5. 150x5, 185x5, 225x5.

Bench: Warm up with rotator exercises. Pullups super set with bench warmups 6,7,8,9,10. Bar x10, with mini's x10, 100 with mini's x5, 120 with mini's x5, 145x5. Ram 225x10. Shirt 275x3, 305x2, 315x1, 325x1, 335x1. Have put on a few lbs since last shirt workout 4 weeks ago. Shirt was tight and nothing touched until 315. Pressed 335 with the butt off the bench slightly. Have to stop eating ice cream every day.
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Post  Joe Hummel on Wed May 30, 2012 5:55 pm

Wednesday 5/30/12

Light dead lift day. Warmed up with squat. Bar x5 and 135x5.

Zercher squat: 135x5x2sets

Dead lift: 150x5, 185x5, 220x5. Reverse hyper 10x3sets

Tuesday 5/29/12

Decline bench: Bar x12, 135x12, 185x12, 225x11. Incline DB 55x12x3sets.
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Post  Joe Hummel on Sat Jun 02, 2012 12:43 pm

Saturday 6/2/12

Squat: Bar x5, 155x5, 165x5, 195x5, 235x5, 255x5, 295x5, 330x5.

Bench: Warm up with rotator exercises. Super set pullups with bench warmups 5.6.7.8.9. Bar x10, with mini's x10, 100x5, 130x5, 155x5, 165x5, 190x5, 215x7. Ram 225x10, 245x6, 275x2.
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Post  Joe Hummel on Wed Jun 06, 2012 6:22 pm

Tuesday 6/5/12

Decline bench: Bar x12, 135x12, 185x12, 225x11, 245x6. Should of tried for 12 with 225 and almost got 7 with 245.

Incline DB: 60x10, 65x8. 55x10. Out of gas after doing declines.

Wednesday 6/6/12

Dead lift: Bar x5, 155x5, 195x5, 235x5, 255x5, 295x5, 330x10. Reverse hyper 10x3sets.


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Post  Joe Hummel on Sat Jun 09, 2012 12:31 pm

Saturday 6/9/12

Squat: Bar x5, 155x5, 195x5, 235x5, 275x3, 310x3, 350x3.

Bench: Warm up with rotator exercises. Super set pullups with bench warm ups 8,8,9,9. Bar x10, with mini's x10, 100x5, 130x5, 155x5, 180x3, 205x3, 230x5. Ram 245x6, 245x5.
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Post  Joe Hummel on Wed Jun 20, 2012 3:47 pm

Wednesday 6/13/12

Worked out while on vacation in Vero Beach Florida at the Jungle gym. A nice gym that had all the free weight equipment needed.

Dead lift: Bar x5, 155x5, 195x5, 235x5, 275x3, 310x3, 350x3. Could of done more on the last set but the bar was slipping. Couldn't use chalk. It's amazing how much chalk adds to the dead lift.

Decline bench: Bar x12, 135x12, 185x12, 225x11, 245x6.

Saturday 6/16/12

Still at the Jungle gym.

Squat: Bar x5, 155x5, 195x5, 235x5, 295x5, 330x3, 330x3.

Bench: Warm up with rotator exercises. Pullups super set with bench warmups 8,8,8,6,6. Bar x10, with mini's x10, 100x5, 130x5, 155x5, 190x5, 215x3, 240x3.
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Post  Joe Hummel on Thu Jun 21, 2012 7:51 pm

Wednesday 6/20/12

Dead lift: Bar x5, 155x5, 195x5, 235x5, 295x5, 330x3, 370x4.
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Post  Joe Hummel on Sun Jun 24, 2012 1:07 pm

Sunday 6/24/12

Squat: Bar x5, 155x5, 195x5, 235x5.

Bench: Warm up with rotator exercises. Bar x10, with mini's x10, 100x5, 130x5, 155x5. Ram 225x5. New Super Katana Extreme. What a crazy shirt. When I put it on I thought no way. Its loose but the collar and tricep seam is really tight. I started with 315 3 board for 3 reps, 335x2, 355x2. 2 board 355x2. 1 Board 355x1. By the time I got to 1 board the shirt felt good. You can really feel the support across the chest/collar and the seam across the back of the arms. Next week I will see what I can touch and hopefully press.

Tuesday 6/26/12

Decline bench: Bar x12, 135x12, 185x12, 225x10, 245x6. Incline DB 55x10x3sets.


Last edited by Joe Hummel on Thu Jul 05, 2012 7:48 am; edited 1 time in total
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Post  Joe Hummel on Sat Jun 30, 2012 1:39 pm

Saturday 6/30/12

Squat: In the suit. Bar x5, 160x5, 200x5, 240x5, 260x5, 320x5, 360x5.

Bench: Warm up with rotator exercises. Pull ups super set with bench warmups 8,9,8,8. Bar x10, with mini's x10, 105x5, 130x5, 170x5, 195x5, 220x5. Ram 245x5. Super Katana extreme 3B 315x2 lost the groove on third and spotter saved me, 2B 335x3, 2B 355x1, 1B 365x1, butt came up a little, To chest 365 miss. Takes a lot to touch in this shirt, more than I can press now. I hope it breaks in so I can touch a lighter weight.
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Post  Joe Hummel on Thu Jul 05, 2012 7:45 am

Tuesday 7/3/12

Decline bench: Bar x10, 120x5, 150x5, 180x5, 195x5, 225x5, 255x5.

Wednesday 7/4/12

Dead lift: Bar x5, 160x5, 200x5, 240x5, 260x5, 300x5, 340x8.
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Post  Joe Hummel on Sat Jul 07, 2012 1:12 pm

Saturday 7/7/12

Squat: Titan NXG squat suit. Bar x5, 170x5, 215x5, 255x5, 300x3, 340x3, 385x3. Titan NXG is easier to work in than the Super Centurion.

Bench: Warm up with rotator exercises. Pull ups super set with bench warm ups 8,9,9,8. Bar x10, with mini's x10, 105x5, 130x5, 155x5, 180x3, 210x3, 235x3. Super Katana Extreme shirt 3B 325x3, 2B 355x2, 1B 365 miss, 1B 345x1, touch 335x1. Bar dumped to top of gut but was still able to press it. This shirt is really stiff with no give to this collar.
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Post  Joe Hummel on Wed Jul 11, 2012 6:14 pm

Tuesday 7/10/12

Decline bench: Bar x10, 120x5, 150x5, 180x5, 210x3, 240x3, 270x3. Trying the 5-3-1 workout for decline.

Wednesday 7/11/12

Dead lift: Bar x5, 160x5, 200x5, 240x5, 280x3, 320x3, 360x5.
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Post  Joe Hummel on Sat Jul 14, 2012 12:39 pm

Saturday 7/14/12

Squat: NXG squat suit. Bar x5, 160x5, 200x5, 240x5, 320x5, 360x3, 405x2.

Bench: Warm up with rotator exercises. Super set pull ups with bench warmups 4,4,4,3,8. Bar x10, with mini's x10, 105x5, 130x5, 155x5, 195x5, 220x3, 245x2. Ram 255x4, 265x2, 275x1, 285x1.
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Post  Joe Hummel on Wed Jul 18, 2012 6:34 pm

Wednesday 7/18/12

Dead lift: Bar x5, 160x5, 200x5, 240x5, 300x5, 340x3, 380x4.
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