Alright well being out of town threw my schedule all to hell with working out, but it was a good christmas so Il try not to gripe too much.
12/26/12
Front squat 135x15
Incline DB Press 55x15
Chest supported row 55x15
Face Pulls 90lbsx15
tricep pushdown 60 lbsx15
DB RDL 75lbs x 15
DB Side bends 75lbs x15
DB split leg squat 35lbsx 15
Front raise 30lbs x 15
Russian twist 10lbsx15
Walking planks x15
Squat 405 3x1
Bench 305x1 315x1 335x1
12/27/12
I think today has been the angriest I have ever been in my life. I was literally seething before I went into lift and having a new ipod to use full of hardcore and metal did nothing to help calm me down in the gym today.
Military press 135x3 155x3 185x1 205x1 225x1 push press 255x1
Bent over row 135x5 185x5 225x5 245x5 255x3 275x3 forced reps on the last set. had to take a second or so between reps to bang it out.
12/28/12
Ok so I am feeling alot better about circuit training. Im not really losing any mass or strength like I thought I would. I think that the compound lifts I do on opposite days are helping. I went through the circuit twice and next week I add another set in.
Squat 225x15
Bentover barbell row 135x15
DB Bench 65x15s
Seated Military press 65x15
Skullcrushers 65x15
DB Curls 50x15
single leg glute bridge BWx15
Back Extensions 45x15
Weighted Crunch 45x15
DB step ups 55x15
Lateral DB raise 25x15
12/29/12
Finally deadlifted 505. Life is good today I can die relatively happy
12/31/12
Ok so things got a little screwed up today with training. My gym is closed today and tomorrow. It throws a bit of a wrench into my workout plan but I have an oly bar and a couple 45’s in my basement so I made due for what I had.
Squat 135 3x15
RDL 135 3x15
Bench widegrip 135 3x15
Post. shoulder raise 20lb dbs 3x15
Front raise 20lbs 3x15
Bent Over BB row 135 3x15
In the spirit of doing circuits and trying to cram in as much as I can as fast as possible each set only had a 10 count rest between them as well as between exercises. Everything was as fast as possible as well.
1/2/13 Ok well another terrible day but it was good for lifting. Did day one of my workout packet 3 times today. It felt good and then I got into some heavy squatting and benching.
Squat 225x15
Bentover barbell row 135x15
DB Bench 65x15s
Seated Military press 65x15
Skullcrushers 65x15
DB Curls 50x15
single leg glute bridge BWx15
Back Extensions 45x15
Weighted Crunch 45x15
DB step ups 55x15
Lateral DB raise 25x15
Bench 135x3 185x3 225x3 275x1 315x1 335x1 355x1(pr)
Squat 135x1 185x1 225x1 275x1 315x1 365x1 405x1 425x1 455x1(pr)
and calves
1/3/13
Changed it up today, woke up early and hit the gym at about 630, It went fairly well except the one guy who was reading a damn book in the power rack but, other than that no real complaints here. I actually felt a pretty good pump and I was surprised I did as well in the morning maybe even better than at night. That could just be in my head though but whatever I liked it.
Front plate raise superset Posterior shoulder raise. 3x8 45lbs each
Military press 135x12 165x6 185 3x3 I felt absolutely toasted after 135 for some reason.
seated DB press 45x5 50x5 55x5 60x5 65x5 70x5 75x5
1/4/12
Lately Ive been going to the gym twice a day. I’m not sure why I feel compelled to do it but its feeling really good and I haven’t felt fatigued or anything like that. Might as well use my youth to my advantage while I got it. Today felt really good as far as training goes. I honestly have been lucky enough to not really have a bad gym session even with the added volume of heavy lifts on top of the circuit training. Its like everything is just firing on all cylinders.
Front squat 135x15
Incline DB Press 55x15
Chest supported row 55x15
Face Pulls 90lbsx15
tricep pushdown 60 lbsx15
DB RDL 75lbs x 15
DB Side bends 75lbs x15
DB split leg squat 35lbsx 15
Front raise 30lbs x 15
Russian twist 10lbsx15
Walking planks x15
Front squat 135x1 185x1 225x1 255x1 275x1 295x1 315x1
Deadlift 455 3x3
landmine oblique twist 45lbs
dragon flag 4x10
calf press 405 3x15
1/5/13
So instead of emotional eating ive been doing emotional lifting haha, well at least the one im doing is healthy.
Today was a pretty good day just went into the gym and had an impromptu leg day.
Squat 405 10x1
45 degree angle leg press 500 4x25
reclined leg press 400 3x8
1/7/13
Squat 225x15
Bentover barbell row 135x15
DB Bench 65x15s
Seated Military press 65x15
Skullcrushers 65x15
DB Curls 50x15
single leg glute bridge BWx15
Back Extensions 45x15
Weighted Crunch 45x15
DB step ups 55x15
Lateral DB raise 25x15
Squat 405 2x3 Was going for a third set of 3 the first rep of the last set was shaky, then i get to the bottom of the second rep and my legs just said were not pushing back up. Dropped the weight to 365 and finished.
Dips 3x12 bodyweight
tricep pushdown 4x12 75
Bench 315 6x1
Incline DB Bench 75 3x12
1/8/13
Pretty good day woke up early and got my work in to start the day. It felt pretty good but there is some swelling in my knee that I had surgery on so I think I’m going to have to back off the leg training for a day or so. It doesn’t hurt its just noticeably swollen and a bit stiff.
Bent over row 225 3x8
Meadow row 45 and a 25 (not sure how to add in the weight from the bar) 3x10 each arm
seated cable row 210 3x10
Reverse curl superset ez-bar curl 75 pounds 3x15
Deadlift 405 3x6
Hamstring curl 75x8 90x8 105x8 120x8 135x8 150x8 165x8 180x8
1/9/13
Felt pretty good today, like most every day. I didnt do my circuit today I wanted to give my knee one more day to rest before I started back into high rep leg work. So tomorrow Im going to hit my circuit workout early on in the day and get that done and then do the last circuit on Saturday and I should be good for the week after that. Worked shoulders today other than squats I think overhead press is my favorite lift. I See that my log has a couple views on it which is fairly surprising to me. So with that said does anyone who reads this have any questions? comments? concerns you know that kinda thing?
Power Clean warmup 3x3 135, hang clean 135 3x3 high clean pull 3x3 135
Overhead press 205 3x3
Seated overhead press 135 3x8
Posterior delt raise 45lbs 5x10
Front barbell raise 95 lbs 5x8
Machine shoulder press with thumbs up grip 90x5 105x5 120x5 135x5 150x5 165x5 180x5 195x5 210x5 225x5 240x4
1/10/13
Today sucked for my workout. Whether it was just me having too much shit on my mind or just not getting into my groove. Whatever it was it sucked. sucked sucked sucked. I only went through my circuit for football but still I felt unmotivated and just I’m not sure what was wrong it just was not good. But to hell with it tomorrows another day to get back to the grind. Damnit to hell though really.
Front squat 135x15
Incline DB Press 55x15
Chest supported row 55x15
Face Pulls 90lbsx15
tricep pushdown 60 lbsx15
DB RDL 75lbs x 15
DB Side bends 75lbs x15
DB split leg squat 35lbsx 15
Front raise 30lbs x 15
Russian twist 10lbsx15
Walking planks x15
1/11/13
I just feel mentally and emotionally drained dealing with bullshit. My workout was pretty decent thanks to a large serving of preworkout and a little angry music. But damn I am tired as shit already and its only 7:30 such is life lately.
Did a power clean workout everything was 3 reps all from a pause or stand still. Nothing was rushed wanted to really concentrate on getting my form right and getting solid pulls from the floor especially.
started at 135 and worked my way to 255 ten pounds at a time.
135x3 145x3 155x3… so on and so forth to 255x3
1/14/12
Back to the gym today, just really did what I wanted took it relatively easy in terms of volume. Just got in some good heavy lifts and felt good. Tomorrow back to the circuits and random football shit that I have to do. Im ready to change it back up to regular off season lifting not this prep work.
Deadlift 500 3x1
Overhead Press 215 3x1
Rope work 12 sets 10 seconds rope slams hard as possible, 15 second rest between sets.
1/15/12
Just found out my friend was shot and killed on Sunday night. I didnt go to the gym and do a damn circuit workout. I just feel really done with life right about now from relationship issues to people being shot to just an overall sense of fuckitalldom. I didnt think this would be something I would have to deal with especially since he was a good kid. I mean I know everyone says that shit like “Oh lord my baby was so good, he didnt deserve this”, but its true he was going to school and doing well for himself. Shit sucks honestly.
Squat 405 10x1
Recline leg press 105x5 120x5 135x5 so and so so forth till 360x5
1/16/12
Lat Pulldown 150x12 165x8 180x6
Bent Over BB row 185x12 205x10 225x6 245x4
Seated cable row 205 3x10
Face Pull 90lbs 3x8
Straight bar db curl 95 3x12
Reverse Curl 95lbs 3x12
Seated one armed DB Curl 35x10 40x8 45x6
DB Row 75lbs 3x15
1/18/12
Bench 315 5x1
Wide grip Bench 225 5x8
incline DB fly 45lbs 3x12
DB Pullover 75lbs 3x12
Skullcrusher 75lbs 3x15
Dips Bodyweight 3x12
Incline chest press 135 each arm 3x12
Plate Press 45lbs 3x25
