[quote]BlackLabel wrote:
Were almost the exact same strength, awesome.
Lookin strong![/quote]
hey thanks man! Keep up the good work too!
March 3, 2009 Tuesday, Legs
BB Box Squats: 2059 2356 2556 2752
BB Front Squats: 1356 1554 1754
Standing Calves: 12015 160*10
notes: Wow. There is NO doubt about whether or not your doing box squats correctly, rep by rep. If you don’t feel your ass & hamstrings tensing up, you’re not doing them right. Also I feel them working my lower back, when I’m on the box. Good stuff.
March 4, 2009 Wednesday Running
Running: 30 minutes / 3.0 miles
notes: Cutting back running to about 6.0 miles per week. That should keep me fit, and not cut into muscle gains at all.
March 5, 2009 Back, Hamstrings, Biceps
Pullups: 653 455 454 256
DB Rows: 1057 9510
BB Rack Pulls: 4055 36510
DB Hammers: 45*7
notes: I was ready to throw up after this one. Wow. The rack pulls KILL me. I’m really getting the hang of driving through my hips on them. I really felt my hamstrings firing on a couple of the reps. I’d like that on every rep. Plus I really felt my lats on them. Good stuff!
March 7, 2009 Legs
BB Box Squats: 18512 2257 2754 3002 3151 3001 2752 2256 18511 13513
notes: Wow. There is NO doubt about whether a rep on box squats was done properly or not. I feel like I could’ve done a bit higher weight, but my form was starting to go on 315. I’m REALLY back on my heels on these things, my toes are actually off the ground on the higher weights when I’m coming up off the box. It also really works my lower back too, in a good way.
March 8, 2009 Running
Running: 3.0 miles / 30 minutes
[i]notes: Sunday run. Good times.[/u]
March 9, 2009 Chest/Triceps/Shoulders
BB Flat: 2255 2253 2057 2055…really?
BB Incline: 1853 205X 1754
BB Decline: 18511 2058 2257
DB One Arm Flat Pressing: 4510 5010
BB Close Grip Benching: 1358 1555
Short Bar Standing Militaries: 80*7
notes: Absolutely no pop today. None. Not sure if my body is still bouncing back from the bronchitis or what, but this was a worthless workout. One thing i will say: I recommend the one arm db pressing as a finisher. Just take one DB off the rack and flat press it. Make sure your legs are wide so the weight doesn’t drag you off the bench. Do NOT use a db in the arm that isn’t pressing as a counterweight, that defeats the purpose.
March 10, 2009 Legs
BB Box Squats: 18511 2159 2457 2753 2355
BB Front Squats: 13510 1853
BB Calves: 29515 335*10
notes: I still get frustrated easily on box squats, but I regroup quickly. I feel like on higher weights I need to lean forward more as I descent onto the box. If I don’t i just drop onto the box without actually being able to tense up my hamstrings. I really ripped the front squats today (at least for me). A few of those reps were actually off the safety bars at the bottom. Calves went well too.
March 12, 2009 Posterior Chain & Biceps
Pullups: 653 455 454 256
DB Rows: 1107 1009
BB Rack Pulls: 4057 4552!! 505*1!!!
DB Hammers: 50*5
notes: HOLY CRAP! I pulled 505!!! I’m inching the weights up slowly here. The pullups didn’t go off too well, but I finally pulled 505 on something. Super happy!! I started to pull it, got it up, started to let it down, then halfway down thought that maybe I didn’t get a clean lockout, so I pulled it all the way back up again. Felt AWESOME.
March 14, 2009 Running
Running: 3.0 miles / 30 minutes
March 15, 2009 Running
Running: 3.0 miles / 30 minutes
March 16, 2009 Chest/Triceps/Shoulders
BB Decline: 22510 2408 2556 2653
BB Flat: 1859 1958 2055
BB Incline: 1754 1558 13512
Dips: 257 BW8
notes: Decided to keep reps up, and weights more moderate. I was sucking tubes by the time I got to inclines. Good stuff!
March 17, 2009 Legs
BB Box Squats: 2258 2505 2356 2257
BB Front Squats: 1557 1755
Seated Calves: 11512 14012
notes: Wasn’t feeling too energetic on the box squats. I’m sure that’ll improve next week, or later in the week if I do a bonus legs session
March 19, 2009 Back, Hams, Biceps
Pullups: 259 256 255 BW8
T-Bar Rows: 909 1155
SLDL: 2758 3254
Hammer Curls: 50*5
notes: Switched it up for this one, higher reps on pullups, t-bars instead of DBs, SLDL’s, and hammer curls.
March 23, 2009 Chest/Triceps/Deltoids
DB Incline: 808 905 758 7010
DB Decline: 856 806 758
DB Flat: 707 658 608
Cable Crosses: 355 305
DB Incline Elbows Out Presses: 4010 458
Dips: BW4. Absolutely toasted
DB Standing Laterals: 209
notes: All DB day! Haven’t done one of those in ages. Felt GREAT though. I could’ve pressed the 100s on incline, but I wanted to keep the reps up this time.
March 24, 2009 Legs
BB Squats: 2255 2454 2652 2851
BB Front Squats: 1755 1853
Seated Calves: 12511 15011
[i]notes: Return of BB Squats! I’ve done box squats the last 6 or 7 weeks, trying to work on a form issue I was having. I would go knock kneed coming up out of the hole on squats, and I wasn’t getting my ass back far enough. I was also doing a disproportionate amount of the movement driving from my right side. The weight on the 4 sets of squats wasn’t as much as I wanted (then again I haven’t done them in almost 2 months, so no surprise), but the form was MUCH better, knees were sturdy, and definitely felt my ass doing a lot of the work.
Also as far as soreness goes…holy moly was my left hamstring, quad, glute, and all the other muscles in that vicinity on the left side sore. I hadn’t actually realized it, but since they’ve been getting off easy because of form issues, this is the first time they’ve had to pull an even pat of the load in years probably![/i]
March 26, 2009 Back/Biceps
BB Rack Pulls: 4052 3158
Pullups: BW10 BW8 BW6
BB Rows: 1355 135*6…toasted
notes: I was tired for some reason here. Also I focused the rack pulls more on my lats & traps. When I pulled 505 I had some hamstring/glute in there too. The ones today were strictly back/traps. And holy moly do they work well. Really didn’t have much energy after that. So I did some higher rep pullups, some rows, and called it a day.
March 29, 2009 run
Run: 30 minutes / 3.0 miles
March 30, 2009 Chest/Triceps/Delts
BB Flat: 2255 2058
BB Flat (Paused Reps): 2055 1856
BB Incline: 13515 1754 1558
BB Decline: 195810 20510 2257
Cable Benching: 3011 357
Dips: BW10 BW10
DB Front Raises: 307
notes: I’m a little frustrated with that flat bench number. I know I won’t be cranking out 10 reps at 225 since I only prioritize flat benching every 3rd week…but still. I decided to do some paused reps, which I’ve been meaning to do for almost a year. I like them actually. I have a severe sticking spot at the bottom of my bench, and I think that’ll help. I’ve actually never failed on a single rep once I get the bar past 3" off my chest. I think I need to arch more too, I may actually be flat on my back when flat benching. not good. Good session though!
March 31, 2009 Legs
BB Squats: 2252 2552 2851 1855 sloooow
BB Box Squats: 1859 13514
BB Squats: 13512
Standing Calves: 3005 24010 20010
notes: I need to get my squat form down once and for all!