Joe's comeback log

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Joe's workout log

Post  Joe Hummel on Tue Oct 23, 2012 7:05 pm

Tuesday 10/23/12

Decline bench: Bar x10, 125x5, 155x5, 185x5, 200x5, 235x5, 265x4. Cable rows 10x4sets.
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Joe's workout log

Post  Joe Hummel on Sat Oct 27, 2012 4:40 pm

Saturday 10/27/12

Lance's meet. Bench only raw: 110/242 good, 115/254 good, 120/265 miss. Should of went for 117.5/259, might of gotten that. Good to see everyone again.
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Post  Joe Hummel on Wed Oct 31, 2012 5:38 pm

Tuesday: 10/30/12

Decline bench: Bar x10, 125x5, 155x5, 185x5, 215x3, 250x3, 280x3 missed 4th. Cable rows 10x3sets.

Wednesday: 10/31/12

Dead lift: 135x5, 170x5, 215x5, 255x5. Starting back slow, hamstring feels ok.
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Joe's workout log

Post  Joe Hummel on Sat Nov 03, 2012 12:39 pm

Saturday 11/3/12

Squat: Bar x5, 160x5, 200x5, 240x5.

Dead lift: Double overhand grip 95x5, 145x5, 195x5.

Bench: Pull ups super set with bench warmups 6,6,6,6,7. Bar x10, with mini's x10, 100x5, 130x5, 155x5, 165x5, 190x5, 215x7. Ram 225x5, 245x5, 265x3, 280x1 missed 2nd.
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Post  Joe Hummel on Wed Nov 07, 2012 6:59 pm

Tuesday 11/6/12

Decline: Bar x10, 125x5, 155x5, 185x5, 235x5, 265x3, 295x1, 300x1 PR. Cable rows 10x3sets. Chest supported rows 10x3set.

Wednesday 11/7/12

Dead lift: Double overhand grip 135x5, 160c5, 200x5, 240x5. Over under grip 260x5, 310x5. Reverse hyper 10x2sets. GHR 5x2sets. Coming back slowly after hamstring strain.
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Post  Joe Hummel on Sat Nov 10, 2012 2:11 pm

Saturday 11/10/12

Squat: Bar x5, 160x5, 200x5, 240x5, 260x5, 300x5. Seated hamstring curl 10x3sets.

Dead lift: Double over hand grip. 135x5, 185x5, Off 2" plate 205x5.

Bench: Warm up with rotator exercises. Pullups super set with bench warmups 6,7,7,7,7. Bar x10, with mini's x10, 105x5, 135x5, 155x5, 185x3, 205x3, 230x5. Ram 245x6, 265x4, 285x1, 295 miss.
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Post  Joe Hummel on Tue Nov 13, 2012 8:54 pm

Tuesday 11/13/12

Decline bench: Bar x10, 125x5, 155x5, 185x22.

Dead Lift: Overhand grip 135x5, 165x5, 205x5, 245x5, 265x5. Over under grip 305x5, 345x5. Chest supported rows 10x3sets.
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Post  Joe Hummel on Sat Nov 17, 2012 8:50 pm

Saturday 11/17/12

Squat: Bat x5, 160x5, 200x5, 240x5, 260x5, 300x5, 225x5.

Bench: Pull ups 7x3sets. Bar x10, 100x5, 135x5, 155x5, 190x5, 215x3, 240x4. Fly's 20x10, 25x10, 30x10. At the Jungle gym in Vero Beach Florida. Average age of people working out 102, snow birds.
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Post  Joe Hummel on Sat Nov 24, 2012 1:17 pm

Tuesday 11/20/12

Decline: Bar x10, 135x10, 185x10, 225x10, 245x8, 225x10. Fly's 25x10, 30x10x2sets.

Dead lift: Overhand grip 135x5, 225x5, 275x5, Over under grip 315x5.

At the Jungle Gym in Vero Beach, Florida
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Post  Joe Hummel on Sat Nov 24, 2012 4:11 pm

Saturday 11/24/12

Squat: Bar x5, 160x5, 200x5, 240x5, 260x5, 300x5, 340x5. Reverse hypers 10x2sets super set with front squat 135x2sets.
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Post  Joe Hummel on Sun Nov 25, 2012 1:33 pm

Sunday 11/25/12

Pull ups super set with bench warmups 5x6sets. Bar x10, with mini's x10, 105x5, 135x5, 155x5, 170x5, 195x5, 220x6. Ram 245x5. Shirt/Katana Extreme 3B 315x5, 325x4, 2B 335x2, 1B 345x1.
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Re: Joe's comeback log

Post  Dominic Rivera on Tue Nov 27, 2012 12:59 pm

Looking strong Joe!
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Joe's workout log

Post  Joe Hummel on Wed Nov 28, 2012 7:05 pm

Tuesday 11/27/12

Decline bench: Bar x10, 125x5, 155x5, 185x5, 235x5, 265x4. Chest supported rows 10x3sets. Seated cable rows 10x3sets.

Wednesday 11/28/12

Dead lift: Overhand grip off 1 1/2" block 135x5, 160x5, 200x5, 240x5. Over under grip off floor 260x5, 300x5, 340x6.
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Post  Joe Hummel on Sat Dec 01, 2012 12:04 pm

Saturday 12/1/12

Squat: Bar x5, 160x5, 200x5, 240x5, 280x3, 320x3, 360x3. Front squat 135x5x2sets. Hamstring felt good, I should of entered Lance's meet next week.

Bench: Warm up with rotator exercises. Pull ups super set with bench warmups 6x5sets. Bar x10, mini's x10, 105x5, 135x5, 155x5, 180x3, 210x3, 235x4.
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Post  Joe Hummel on Wed Dec 05, 2012 7:14 pm

Tuesday 12/4/12

Bench: Bar x10, 135x10, 155x10, 185x10, 195x8.

Wednesday 12/5/12

Dead lift: Standing on 3" block with double overhand grip 160x5, 200x5, 240x5, off floor 280x3, Over under grip 320x3, add belt 360x5. Super set reverse hypers and band assisted GHR 2sets.
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Post  Joe Hummel on Sat Dec 08, 2012 2:05 pm

Saturday 12/8/12

Squat: Bar x5, 160x5, 200x5, 240x5, 300x5, 340x3. Front squat 135x5x2sets.

Bench: Pull ups super set with bench warmups 4,4,4,5,5,5,5. Bar x10, with mini's x10, 105x5, 135x5, 155x5, 195x5, 220x3, 245x2, 245x2. Ram 255x3. Katana Super Extreme 3B 315x5, 2B 315x5, 1B 315x3, Chest 315x1, 315x2, 325x1. The descent goes straight down to about 1" above chest then veers right to top of belly.
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Post  Joe Hummel on Wed Dec 12, 2012 7:28 pm

Tuesday 12/11/12

Decline: Bar x10, 135x5, 155x5, 175x5, 190x5, 220x5, 250x7. Flat bench: Ram 225x8.9.7. Cable rows 10x3sets.


Wednesday 12/12/12

Dead lift: Standing on a 3" blk with double over hand grip 125x5, 180x5, 200x5, 240x5. Over under grip on floor 300x5, 340x3, add belt 380x3. Reverse hyper 10x3sets super set with band assisted glute ham raise 5x3sets.
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Post  Joe Hummel on Sat Dec 15, 2012 2:25 pm

Saturday 12/15/12

Squat: Bar x5, 160x5, 200x5, 240x5.

Dead lift: Double overhand grip 135x5, 165x5, 205x5, 245x5.

Bench: Pull ups super set with bench warm ups 5,5,5,5,5,6. Bar x10, mini's x10, 105x5, 135x5, 155x5, 185x5. Ram 225x3, 245x3. Katana Extreme 3B 315x5, 3B 325x4, 2B 325x3, 1B 325x2, Chest 335x1, 335x1. Reps to chest all good, Waited for start, long pause and rack. Finally getting better in this shirt.
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Post  Joe Hummel on Wed Dec 19, 2012 6:51 pm

Tuesday 12/18/12 3 yr anniversary since hip replacement.

Decline bench: Bar x10, 120x5, 150x5, 180x5, 195x5, 225x5, 255x5. Chest supported rows 45, 70, 80, 90x10.

Wednesday 12/19/12

Dead lift: Hook grip 135x5, 165x5, 205x5, 245x5. Reverse hypers 10x3sets. Zercher squat 135x5, 155x5x2sets. GHR 5x3sets.
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Post  Joe Hummel on Sat Dec 22, 2012 2:06 pm

Saturday 12/22/12

Squat: Bar x5, 165x5, 205x5, 245x5, 265x5, 315x5, add belt 350x5.

Bench: Pull ups super set with bench warmups 5,5,6,6,6,6. Bar x10, mini's x10, 105x5, 135x5, 160x5, 170x5, 200x5, 225x6. Ram 245x5. Super Katana Extreme 3 board 315x5, 325x5, 335x3, 345x2, 355x2, 365x2. Next week I will try sets with 2 board.
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Post  Joe Hummel on Tue Dec 25, 2012 1:25 pm

12/25/12

Christmas day bench at home: Bar x10, 135x5, 185x5, Ram 225x11, 245x7. Rep out set 200x9. Pull ups 5x3sets.
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Post  Joe Hummel on Fri Jan 04, 2013 6:56 pm

At the Jungle Club in Vero Beach Florida

Saturday 12/29/12

Squat: Bar x5, 165x5, 225x5, 275x5, 315x5, 335x3.

Bench: Pull ups super set with bench warmups 6,6,7,7,8. Bar x10, 115x5, 135x5, 160x5, 185x3, 210x3, 240x4. Chest supported rows 45x10, 70x10, 80x6.

Wednesday 1/2/13
Decline Bench: Bar x10, 135x10, 185x10, 225x11, 245x7, 265x3.

Dead lift: 135x5, 165x5, 205x5, 245x5, 285x3, 330x3, 370x3.

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Post  Joe Hummel on Sat Jan 05, 2013 5:52 pm

Saturday 1/5/13

Squat: Bar x5, 165x5, 205x5, 245x5, 315x5, 350x3, 390x1.

Bench: Pull ups super set with bench warmups 6,6,7,7,8. Bar x10, mini's x10, 105x5, 135x5, 160x5, 200x5, 225x3, 250x1. Ram 265x2. Katana Extreme 3B 325x5, 2B 335x3, 345x2, 355x1.

Squat felt okay but bench was weaker than usual. I am going to blame travel yesterday from vacation. I am competing raw the 19th in the Wisconsin Open usapl.




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Post  Joe Hummel on Wed Jan 09, 2013 6:57 pm

Tuesday 1/8/13

Decline Bench: Bar x10, 120x5, 150x5, 180x5, 225x5, 255x3, 285x2. Chest supported rows 45x10, 70x10, 90x10.

Wednesday 1/9/13

Dead Lift: Hook grip 135x5, 165x5, 205x5, 245x5, 310x5, Over under grip 350x3, 390x2. Hamstring still not 100%, felt a twinge trying a third rep with 390. Rest up for Wisconsin USAPL the 18th. Probably do a light squat and bench this Saturday.


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Post  Joe Hummel on Sat Jan 12, 2013 2:23 pm

Saturday 1/12/13

Squat: Bar x5, 165x5, 205x5, 245x5, 285x5, 315x3.

Bench: Pullups super set with bench warmups 6x4sets. Bar x10, with mini's x10, 105x5, 135x5, 160x5, 185x1, 225x1, 245x1, 245x1 with commands. Super Katana Extreme 3B 325x5, 1B 325x2, 335x2, To chest 325x1, 315x1. Finally getting a weight I can press to touch. USAPL Wisconsin Open next week. I'm not feeling very strong...lol.
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