Accipiter's Log: NOW WITH VIDEOS

Training Training Logs
381

October 9, 2009
BB DL: 2255 2455 2655 2755

notes: Felt like shit. Just deadlifted and left.

October 11, 2009
BB Flat: 2702 253 2453
DB Rows: 1204 1105 1056
DB Standing Front Raises: 357 307

October 12, 2009
BB Squats: 22510 22510 22510
Glute Ham Raises: 408 409
Seated Calves: 13510 180*5

October 16, 2009
BB DL: 2255 2455 2655 2755
BB Front Squats: 2053 2153 2253
Standing Calves: 24010 260*10

October 19, 2009
BB Squats: 1405 1755 2105 2405 2754
BB Flat: 1205 1505 1805 2105 2405
BB Rows: 1055 1305 1605 1905 215*5

notes: First day of 5x5!

October 21, 2009
BB Squats: 1405 1705 2055 2105
BB Incline: 1255 1505 1755 2005
BB Deadlifts: 1805 2205 2555 2905

October 23, 2009
BB Squats: 1405 1705 2055 2405 2803 2058
BB Flat: 1205 1505 1805 2105 2453 1808
BB Rows: 1055 1355 1605 1855 2203 1608

October 26, 2009
BB Squats: 1405 1755 2105 2455 2805
BB Flat: 1255 1555 1855 2155 2455
BB Rows: 1105 1355 1655 1905 220*5

October 28, 2009
BB Squats: 1405 1755 2105 2105
BB Incline: 1355 1555 1805 2055
BB Deadlifts: 1805 2205 2605 2955

November 2, 2009
BB Squats: 1405 1755 2105 2455 2805
BB Flat: 1255 1555 1855 2155 2455
BB Rows: 1105 1355 1655 1905 220*5

382

WHOAH. NO clue why I haven’t been updating this. Mega-update incoming

383

November 3, 2009 Cardio
Running: 3.0 miles / 30 minutes

November 5, 2009
Running: 2.0 miles / 20 minutes
notes: in VFF’s can’t do 3.0 miles yet

From my notes: I started doing a Reg Park 5x5 from here on out. Basically where a bill starr will have you doing a couple light sets, a medium set, and then a heavy set, a Reg Park will have you closer to your 5 rep max on exercises for 3 of the sets. Like real close. I have the endurance of a horse, I bounce back fast, and I get 300+ grams of protein per day. I should be able to handle it.

November 6, 2009
BB Squats: 1855 2255 2455 2455 2455
BB Flat: 1355 1855 2355 2355 2355
BB Rows: 1655 1855 2055 2055 205*5

November 9, 2009
BB Squats: 1855 2255 2555 2555 2555
BB Flat: 1405 1905 2405 2405 2404
BB Rows: 1705 1905 2105 2105 210*4

November 12, 2009
Running: 3.0 miles / 30 minutes

November 13, 2009
BB Squats: 1855 2255 2655 2655 2655
BB Flat: 1405 1905 2405 2404 2404
BB Rows: 1705 1905 2105 2105 210*4

November 14, 2009
Running: 15 minutes / 1.5 miles.
notes: feet still blister like motherfuckers with the VFFs

November 16, 2009
BB Squats: 1905 2305 2705 2705 2705
BB Flat: 1405 1905 2405 2405 2405
BB Rows: 1705 1905 2105 2105 210*5

November 17, 2009
Running: 3.0 miles / 30 minutes

November 18, 2009
BB Squats: 1955 2355 2755 2755 2755
BB Incline: 1555 1805 2005 2005 2004
BB Deadlift: 2255 2605 3005 3005 300*5

November 19, 2009
Running: 2.2 miles / 20 minutes

November 20, 2009
BB Squats: 2005 2405 2805 2805
BB Flat: 1455 1955 2454 2453
BB Rows: 1755 1955 2155 2154

November 24, 2009
Running: 3.0 miles / 30 minutes

November 25, 2009
BB Squats: 2005 2405 2805 2805 2804
BB Incline: 1555 1805 2005 2005 2005
BB Deadlift: 2305 2655 3055 3055 305*5

at this point I switched it up. I was talking to some people on T-Nation and they pointed out that I have a HUGE ass & hamstrings & hips, but a back that needs some work, so why the F am I squatting 3x per week instead of deadlifting more. So I switched it up. Deadlifting M&F, Front Squatting W for quads. dead hang pullups on M&F for back width, DB Rows on W, since I prefer them to BB Rows.

November 27, 2009
BB Deadlift: 2555 2855 3155 3155 3155
BB Flat: 1655 2055 2455 2454 2454
Power Cleans: 955 1155 1355 1355 135*5

November 30, 2009
BB Deadlifts: 2655 2955 3255 3255 3255
BB Flat: 1655 2055 2455 2454 2454
DB Rows: 955 1005 1055 1055 105*5

December 2, 2009
BB Deadlift: 2755 3055 3355 3354 3353
BB Seated Press: 655 955 1155 1155 1155
Pullups: BW5 105 253 155 153 104

December 3, 2009
Running: 2.2 miles / 20 minutes

December 4, 2009
BB Deadlifts: 2755 2055 3355 3355 335*5
notes: I had 0 time here. Just deadlifted and left

December 7, 2009
BB Flat: 1655 2055 2455 2455 2455
Pullups: BW8 BW8 BW6 BW5 BW4

notes: Pressed for time with finals at school. Wanted to balance it out so did the other half of a workout that I missed out on last time

December 8, 2009
Running: 3.0 miles / 30 minutes

December 11, 2009
BB Deadlifts: 2805 3105 3405 3405 340*5

notes: have a shit ton of finals. No time really.

December 14, 2009
BB Deadlifts: 2855 3155 3455 3454 3453
BB Flat: 1705 2105 2505 2504 2503
Pullups: BW8 BW6 BW6 BW5 BW4 BW4

December 18, 2009
Running: 3.0 miles / 30 minutes

notes: Finishing up finals, I have had like -15 hours for stuff. I’m miserable

December 21, 2009
BB Deadlifts: 2855 3155 3455 3455 3454
BB Flat: 1705 2105 2505 2505 2504
Pullups: BW8 BW6 BW6 BW5 BW*4

December 22, 2009
Running: 3.0 miles / 30 minutes

December 23, 2009
BB Front Squats: 1555 1755 1955 1955 1955
BB Seated Press: 955 1155 1355 1355
DB Rows: 955 1005 1055 1055 1055

December 24, 2009
Running: 2.33 miles / 20 minutes

December 28, 2009
BB Deadlifts: 2855 3155 3455 3455 3455
BB Flat: 1705 2105 2505 2505 2503
Pullups: BW8 BW6 BW5 BW5 BW*4

December 29, 2009
Running: 2.33 miles / 20 minutes

December 30, 2009
BB Front Squats: 1605 1805 2005 2005 2005
BB Seated Press: 1005 1205 1405 1405 1405
DB Rows: 955 1055 1105 1105 110*5

December 31, 2009
Running: 2.33 miles / 20 minutes

January 1, 2010
BB Deadlifts: 2905 3205 3505 3505 3505
BB Flat: 1705 2105 250X 2001 2501
Pullups: BW8 BW6 BW6 BW5 BW*4
notes: Wanted to try having a spotter help me unrack the weight, since technically you’re supposed to, but it still fucks me up. I can’t do shit when that happens. I just can’t push the weight

January 4, 2010
BB Deadlifts: 2955 3255 3555 3555 3555
BB Flat: 1705 2105 2504 2503 2502
Pullups: BW9 BW7 BW6 BW5 BW*5

notes: Should be back on track with 250 next workout. Still funky after that last workout with the spot on the unrack

January 6, 2010
BB Front Squats: 1655 1855 2055 2055 2055
BB Seated Press: 1055 1255 1455 1455 1455
DB Rows: 1005 1105 1155 1155 115*5

notes: Feeling goood. I keep leaning forward on front squats. I may actually need to work my abs, since I never do. Or my mid back. Not sure what to do to work my mid back though.

384

January 7, 2010
Running: 3.0 miles / 30 minutes

notes: A little bit of steady state, at 6.0 mph. Going to switch to sprinting soon

January 8, 2010
BB Deadlifts: 3853 4051 4351
BB Flat: 2451 2651 2851 300*X
Pullups: BW10 255 45*1

[i]notes: WOW. This cut is going absolutely great. At the end of my bulk in early September my max deadlift was 450, my max bench was 285. That was at 210 lbs. I weighted in at 195.5 today. I’ve cut off 15 lbs, only lost 15 lbs. off my max deadlift, and my max bench is actually the same as when I started. My BF % is probably down to 10.5 by the looks of it.

Here’s what I’ve been doing for the cut: 2600 calories/ 98g fat / 99g carbs / 319g protein. Most of the carbs are taken in on Saturday. Every day was pretty much the same. Over the last week I’ve modified the cut somewhat. I added in some oatmeal on the mornings I workout. Post workout I eat some whole-grain pasta. This was for two reasons; my workouts are brutal and I want to restore glycogen, and also my fiber intake on the cut was only 16g/day, and I want it closer to 35g and the pasta gives me 24g in a meal.

As for the workout I’ve been doing: A Reg Park 5x5. First with Squats on M W F, for the first few weeks. I changed it up to Deadlifting M&F, Front Squatting W. Flat bench 2nd on M&F, Seated Militaries W, and 3rd on M&F pullups, and on W, DB Rows. I absolutely LOVE the Reg Park 5x5. I tried the Bill Starr for a while but it was just not taxing enough to spur any kind of growth in me, or in this case on a cut, it wasn’t enough for me to feel that I was retaining strength. The much more brutal Reg Park variation apparently has been enough.

I am SO happy with how this has gone. [/i]

January 11, 2010
I’ve been doing a Reg Park 5x5 to see how that goes. Basically you do two lower sets of 5 reps, and then pick a heavy weight near your 5 rep max and do 3 sets. When you can complete all 5 sets at 5 reps, up the weight. It differs from other 5x5’s that ramp up the weight to a heavy 5th set, with the 3rd and 4th set being slightly less.

BB DL: 3005 3305 3605 3606 3605
BB Flat: 2005 2255 2404 235*5
Pullups: 9, 4, 6, 5, 5

January 13, 2010
BB Front Squats: 1705 1905 21053
BB Seated Press: 1105 1305 15053
DB Rows: 1055 1155 1204 1204 120*3

notes: I still feel weird doing front squats. The movement itself feels awkward as heck for me. I feel like I’m going to blow a hernia out while doing them.

January 15, 2010
BB DL: 3055 3355 3655 3654 3654
BB Flat: 20085 2205 2405 2404 240*4
Pullups: 9,6,5,5,5

January 18, 2010
BB DL: 22510
DB Flat: 805 905 1005 1005 1005
1 Arm Pullups: -1003 -905
Cable Rows: 1007 1205 1405 1405

notes: Decided to go for a 20 rep set on DL’ing, went well. Also using the assisted machine for 1 arm pullups, just to see what it felt like. It hurt my shoulder joint. Not good stuff.

January 20, 2010
BB Flat: 22510 2258 2257
DB Rows: 9010 9510 1008
Bench Dips: 4010
BB Standing Press: 9511

notes: Low weight high rep day. Went well

January 22, 2010
BB DL: 3055 3355 3655 3655 3655
Unilateral Leg Extensions: 505 705 905 905 905

notes: Looking for other quad exercises, so I’m doing some unilateral leg extensions.

January 24, 2010
DB Flat: 905 1005 1055 1055 1054
Pullups: 10, 7, 5
Neutral Grip Pullups: 5
DB Standing Hammer Curls: 355
BB Close Grip: 1358 1855

notes: Hit back, chest, arms.

January 25, 2010
BB Front Squats: 13510 15510
Glute Hams: Fuck. Gym put it in sotrage
Leg Curls: 9010 11010
Seated Calves: 9012 11510

notes: Shit. No more glute-hams I guess.

January 27, 2010
BB Flat: 22511 2259 2259 2258
DB Rows: 9010 9510 1008
BB Standing Press: 1158
DB Elbows Out Incline Extensions: 3511
DB Incline Curls: 309

[i]notes: Just playin around with 225 on bench, wanna see how many reps I can get up to. NFL combine shit right there. [/i

January 29, 2010
BB DL: 3853 3952
Unilateral Leg Extensions: 605 805 10053
Standing Calves: 2007 3006

notes: Just dickin around with some DL’s

January 31, 2010
DB Flat: 905 1005 1055 1055 1055
Pullups: 257 255 106 BW6
DB Standing Hammers: 357
BB Close Grip Bench: 185*4

notes: Did an extra set of DB Flat here.
February 1, 2010
BB Front Squats: 14510 16510
Leg Curls: 10010 12010
Seated Calves: 11510 13514

notes: I guess I’m doing a heavy/light split again. Heavy days are 5x5s.

February 3, 2010
BB Flat: 23010 2309 2308 2309
DB Rows: 9010 9510 1009
BB Standing Press: 1257
DB Elbows out Incline Extensions: 4010
DB Incline Curls: 358

notes: Upped the bench weight a bit

February 5, 2010
BB DL: 3105 3405 3705 3705 3703
Unilateral Leg Extensions: 705 905 1105 1104 1103
Standing Calves: 2208 3006

notes: Probably should pull back the DL weight

February 7, 2010
DB Flat: 955 1005 1055 1055 1055
Pullups: 355 255 107 106
DB Hammers: 359
BB Close Grip: 185*5

February 8, 2010
BB Front Squats: 18510 1858
Lying Leg Curls: 12010 1357
Seated Calves: 13512 16012

February 10, 2010
BB Flat: 23010 2309 2308 2305 (off balance)
DB Rows: 9010 9510 10010
BB Standing Press: 1258
DB Incline Elb. Out Extensions: 4510
DB Incline Curls: 359

February 14, 2010
DB Flat: 1005 1055 1105 1105 1103
Pullups: 355 286 156 105
BB Close Grip: 1959
Standing Hammers: 45*6

notes: still dickin around

February 15, 2010
BB Front Squats: 16510 17510 18510
Good Mornings: 1356 11510
Seated Calves: 13510 160*10

February 17, 2010
BB Flat: 23510 23510 2359 2358
DB Rows: 9010 9510 10010
BB Standing Press: 1307
DB Elbows Out Incline Extension: 5010
Short Bar Standing Curls: 6012

February 19, 2010
BB DL: 3155 3455 3555 3555 355*3

notes: Pressed for time here just did some DL’ing

February 21, 2010
DB Flat: 1005 1055 1105 1054 1055
Pullups: 356 256 157 BW8
BB CloseGrip: 2054
DB Standing Hammers: 50*6

February 22, 2010
BB Front Squats: 16510 17510 18510
Good Mornings: 13510 11510
Seated Calves: 16010 185*7

February 24, 2010
BB Flat: 24010 2408 2406 2258
BB Rows: 18510 2058 2058
Standing BB Press: 1356
Rope Pulldowns: 8010 1506
Short Bar Curls: 70*11

notes: Kind of getting tired of working shoulders, and biceps. Doesn’t seem to make any difference. My biceps are always big and my shoulders look like small canon balls.

February 26, 2010
BB DL: 3155 3255 3355 3355 3355
Unilateral Seated Leg Extensions: 1154 1104
Standing Calves: 2608 300*6

notes: Needed to reset form on Deadlifting

385

March 1, 2010
Seated leg Extensions: 10012 12010 14010
BB Good Morning: 13510 11510
Seated Calves: 16010 185*8

March 3, 2010
BB Flat: 2408 (foot cramp) 2408 2406 2259
DB Rows: 9010 9510 1009
Ropel Pulldowns: 12010

March 7, 2010
DB Flat: 1005 1055 1105 1105 1105
Pullups: 356 256 157 106
BB Closegrip: 1857

March 8, 2010
BB Front Squats: 13510 1758
Good Mornings: 13510 13510
BB Calves: 225*10

March 10, 2010
BB Flat: 2409 2408 2406 2259
BB Rows: 18510 2058 2058
Rope Pulldowns: 13010

notes: Again with the BB rows

March 12, 2010
BB DL: 270: 5x5
Standing Calves: 260*8 30086

notes: Pressed for time here

March 15, 2010
BB Squats: 2458 2558
BB Standing Calves: 25512 27512

notes: Really like the standing BB calf presses

March 17, 2010
BB Flat: 2555 2503 (hit the fucking post) 2454 2404
DB Rows: 1106 1156 1204
DB Incline Elbows Out Extensions: 653 60*5

notes: I hate hitting the post when I’m benching. Throws my rhythm off. Plus if I get into these cycles where 2 or 3 benching sessions in a row I’ll do it.

Mar 19, 2010
BB SLDL: 2753 3253 3651 4001
BB Standing Calves: 3158 3307

notes: Wanted to switch it up so I did some SLDL’ing.

March 21, 2010
DB Flat: 1005 1055 1105 1104 1104
Pullups: 356 257 255 1510
BB Closegrip: 1857
Cable Crosses: 508 606

March 22, 2010
BB Sumo Deads: 13510 2258 3157
Seated Leg Extensions: 11013
Seated Calves: 16011 1858

notes: looooooooove sumo deads. Nothing hits my ass & hamstrings quite like them.

March 24, 2010
BB Flat: 2408 (hit post) 2407
DB Decline: 1007 958
T-Bar Rows: 7010 959 1204
DB Seated OH Skulls: 10010

notes: only had a few minutes. ROYALLY pissed that I hit the post again.

March 26, 2010
BB Sumo: 3356 3554 3156
BB Calves: 3357 355*9

notes: more sumos. Love em.

March 28, 2010
BB Incline: 1858 2056 2154
Pullups: 356 257 256 15*6

notes: Switching it up some. I think I’m doing a lower/upper heavy/heavy as opposed to heavy/light from now on. I want to throw around some heavier weights. I’m doing a maintenance phase for the summer. I’m still running, twice per week. My right foot has been hurting a bit lately though.

March 31, 2010
DB Decline: 1008 1057 1105
Chinups: 357 256 156

386

April 5, 2010
BB Squats: 2753 3001 2256 2254
Seated Calves: 9010 1356-foot cramp
BB Sumo Deadlifts: 275*10

notes: Did some squatting. I don’t do it often anymore since I’m focusing on deadlift the last few months. I did some sumo deads at the end to make up for it

April 7, 2010
DB Decline: 1057 1106 1155
Pullups: 453 355 257

notes: Did some decline DB work, haven’t done it in a while. Hard getting the DBs balanced for that first rep but after that I’m fine

April 9, 2010
BB Deads: 2255 2455 2655 3152 335*1

notes: Checking form again. Pressed for time here

April 11, 2010
BB Incline: 1958 2154 2054 1856
Cable Flyes: 3010 409 456
Pullups: 454 355 256

notes: Basically I’m doing whatever chest exercises I feel like on a given day. Today i felt like BB inclines.

April 12, 2010
BB Sumo Deadlifts: 3155 3651 3154
BB Front Squats: 1852 2051 2252
BB Snatch Grip Deadlifts: 185*4

notes: Wanted to see how high I can go on Front Squats. Also note to self: Do NOT do snatch grip deads last. Wow those are hard.

April 14, 2010
DB Flat: 1008 1056 1104
Neutral Grip Pullups: 455 256 256
Short Bar Lying French Press: 6011 807

April 16, 2010
Power Cleans: 1355 1555 1755
Hanging Cleans: 1355
BB Deadlifts, OH, no straps: 22510 22510

notes: Just had a fun day, wanted to try some different stuff. Good times.

April 18, 2010
DB Incline: 909 1006 1054
BB Rack Pulls: 22512 31510 3658

April 21, 2010
BB Flat: 2506 2603 2455 2355
BB Rows: 1857 2055 2056
Cable Flyes: 507 457 458

notes: Trying to get back up on BB Flat here

April 23, 2010
BB Snatch Grip Deadlifts: 2255 2755 2955 2955 2953
Seated Calves: 13510

notes: More snatch grip DL’ing. They’re fun.

April 25, 2010
DB Flat: 1056 1103 (off balance)
Chinups: 456 455

notes: Pressed for time but wanted to get some work in. Also, I think I’m fighting off a stress fracture in my right foot. No sprinting on the treadmill for me for a couple weeks. Going to give it a rest this coming week, then do complexes for a few weeks.

April 28, 2010
Decline Leg Press: 3608 4507 5403
Pullups: 554 553
Low Rope Pulley Rows: 15010
Incline DB Reverse Laterals: 25*10

notes: More random leg stuff.

387

May 2, 2010
BB Incline: 2057 2204 2054
Pullups: 554 55*4

notes: increasing weight on pullups.

May 3, 2010
BB SLDL: 2255 2755 3005 3005 3005
BB Calves: 3159

notes: did a good ol’ fashion 5x5 for the SLDL’s

May 4, 2010

Complex (Deadlift, Romanian DL, Bentover Row, Power Clean, Front Squat, Push Press, Back Squat, Good Mornings): 956 955 954 953 952 951

notes: baaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaawls. I felt like I was inhaling battery acid my lungs burnt so bad. Soaked with sweat. Just dripping. Standing in a puddle. And that was after the first set with 6 reps. Wow. Amazing.

May 6, 2010
Complex (Reverse Lunges; 6 reps, Romanian Deadlifts; 12 reps, Good Mornings; 12 reps, Front Squats; 6 reps, Military Press; 6 reps, BB Rows; 6 reps, Floor Press; 12 reps): 115 lbs, 4 times.

notes: yeah. Wow. Need to lower the weight a bit. A trainer walking by noted that my shoulders were rounding forward at the end of this. THOROUGHLY impressed regardless.

May 9, 2010
BB Flat: 2603 2505 2455 2356
DB Rows: 1105 1155 1205
BB Clsoe Grip: 1857 205*3

notes: Going to put some solid work in on flat benching next couple weeks I think. Hadn’t done DB rows in about 5 weeks so I threw em back in there as well

May 10, 2010
BB Squats: 2752 3001 3151 2255
BB Calves: 31510 3656

notes: Haven’t squatted in several weeks so i threw them back in today. Decent time.

May 16, 2010
BB Flat: 2604+2 2751+1 2504+3 2454+3
Pullups: 651 751 801 851 NEW PR
BB CloseGrip: 2055 2253 2352
DB Rows: 1206 1205 1204

notes: Did a lot of forced reps on the Flat benching. The pullups were for the ATHF Olympiad …happy with results. I wonder if I could do more if I did the pullups first.

So right now my goals is to stick around 190 lbs. I’m trying to pack on as much dense muscle as possible at this weight. I’ve got the usual 6/8 pack going, so the cut was/is a success. I’m going to keep this maintenance phase going through the summer, then do another bulk in the autumn. I want to try and get as strong as possible at 190. Going to switch up the exercises every couple weeks to keep it fresh. I seem to do best that way.

May 17, 2010
BB Deadlifts (no straps): 2753 3153 3452 3651 3851
Reverse Hypers: 256 507 606
Standing Calf Press: 200*10

notes: No straps, no chalk, up to 365 was double-overhand grip I believe.

May 21, 2010
BB Hacks: 1853 2342 2551
Reverse Hypers: 608 706
Seated Calves: 1358 160*8

notes: My ass is too big to do BB hacks. We don’t have a machine at my gym either so I’m going to have to shelve these for now.

May 23, 2010
BB Flat: 2604+3 2504+2 2455+2 2453+3
BB Rows: 2253 2252 2058 2056
BB Closegrip: 2252 2401 NEW PR

notes: More forced reps. I’m lovin it. For the closegrip I never really tried doing them heavy, so I expect to break the record each week for a while.

May 24, 2010
BB DL, Strapless: 2255 2755 3155 3155 3155
BB Calves: 33510 385*7

notes: Strapless, overhand grip. Good calf work too. I love barbell calf raises.

May 26, 2010
Guillotine Press: 1856 2054 2253
Pullups: 553 454 BW10
Dips: 456 406
DB Rows: 100*7 GASSED.

notes: The air in the gym was like soup today. Those guillotine presses really worked me pretty good. By the time I got to the db rows the air was just absolutely intolerable. Guess the HVAC system was getting worked on or something.

May 30, 2010
BB Flat: 2604+2 2554+1 2455+2 2454+1
Pullups: BW10 BW7 BW4
BB Closegrip: 2253 2451 NEW PR
DB Rows: 1204

notes: More forced reps, felt like doing some bodyweight pullups just to see how many I could do. another record on CG

388

June 2, 2010
DB Flat: 1009 1007 1006 909
DB Rows: 10010 10010 1008 1007
DB Incline Elbows-Out Extensions: 5010 608
Pullups: BW*9

Notes: Did some flat DB work here, switching off BB flat for a cycle. Also used same weight DBs for rows, wanted to see how balanced I am. Looks like I’m good.

June 4, 2010
Glute Bridges: 2258 2755 3052 NEW PR 2254
BB Calves: 31510 3659 4055 NEW PR
Seated Leg Extensions: 12011

notes: First time doing glute-bridges. Huge fan of them right now. Hamstrings & glutes were almost balled up by the end of these. GREAT stuff

June 6, 2010
BB Decline: 2756 3002 315X 2656+2
Pullups: 554 553 454
BB Close-Grip: 2254 245*2

notes: Felt like going for a record on BB decline. Tied my old one. I think if I declined the next couple weeks I’d have 315. Didn’t miss by much. Not overly concerned though. Next cycle I’ll get to these, so maybe end of June.

June 7, 2010
BB DL, Strapless: 3151 3651 4051 4251
BB DL, Strapless,Underhand: 3151 2753
Standing Calves: 22010 3006

notes: Strapless, overhand for first 3 sets, mixed grip on the 425. Underhand, strapless on the 2nd grouping. Didn’t really notice a difference with the underhand ones.

June 9, 2010
DB Incline Press: 1006 1006 956
BB Rows: 18510 2057 2255
BB Closegrip: 2253 2501 NEW PR

notes: Doing well on this cycle of DB work. Balancing it out with rows, another PR on closegrip, again because I never really did it heavy before.

June 13, 2010 Sunday
DB Flat: 1058 1106 1057 1055
DB Rows: 1057 1057 1057 1056
Dips: 457 457

notes: Gym DBs only go up to 120, so I’m going to run out fairly soon. If not I’ll definitely be out of heavy enough DBs next time I bulk. Dips hurt the fuck out of my clavicles. Anyone else have this problem?? I feel like they’re going to explode.

June 14, 2010 Monday
BB Squats: 2253 2752 3001 2255
Glute Bridges: 13510 18510 2256
BB Calves: 33512 36510 4057

notes: Working on hip Drive with squats. Watched some Rippetoe videos. Going to do some more work with this in coming weeks.

June 16, 2010 Wednesday
DB Incline: 1008 1007 1006
Pullups: 554 553 553
BB Closegrip: 2254 2551 NEW PR
Cable Rows: 14010 1606

notes: Going to beach for a while, probably won’t be doing weights for a week, will still do my run tomorrow, and this coming Tuesday when I return from vacation. Tweaked my shoulder doing close-grip. It’s never been entirely comfortable doing it. May have to lay off it for a while.

June 23, 2010 Wednesday
DB Incline: 1055 1055 1055
DB Rows: 1059 1058 1058
DB Incline Elbows Out Extensions: 608
Cable Cambered Pushdowns: 15012

notes: Incline work going well. Figured I’d try the elbows-out extensions for tri’s since my shoulder was still vaguely sore from close-gripping last week. Whoops. Tweaked it again. I’m laying off direct tri work for a few weeks. Never entirely sure how much I actually benefit from it anyway.

June 25, 2010
BB DL: 3151 3651 3851 4051
Glute Bridges: 225*7

notes: Pressed for time, just wanted to get a session in.

June 27, 2010
BB Rows: 1858 2056 2254 2452

notes: This was recorded on a scrap of paper since I left my log book in my car…no clue what I only recorded BB rows…maybe I was in a hurry? Maybe this was actually all I did? No clue

June 28, 2010 Hip Drive
BB Squats: 2258 2456 2653 2851 3001
BB Calves: 3858 405*8

notes: Working on hip drive with squats.

June 30, 2010
Pullups: 257 shoulder still hurts
DB Rows: 1204 1204 1203 120*3

notes: Shoulder still hurts. I don’t think the rotator cuff is torn, because I still have the full range of motion without it hurting too bad. If I’m swinging my arm around like a windmill it hurts most when coming down in front of me. Doesn’t hurt at all when rotating it backwards. Hurts a lot when I try crossing my arm across my chest.

389

July 2, 2010
BB DL: 2253
Glute Bridges: 2256
Standing Calf Press:200*12

notes: Doing a deload session. Rotator still hurting, don’t want to stress it

July 6, 2010
DB Flat: 1104 1057 1055 1053
BB Rows: 2058 2256 245*4

notes: Rotator cuff still hurts, so I’m trying to take it easy. Really focusing on keeping my shoulder stable through the movements.

July 8, 2010
BB Squats: 2256 2256 2256 2256 2256
BB Calves: 3759 4057
Seated Calves: 13511

More fun with hip drive.

July 9, 2010
DB Incline: 1055 1055 1055
Pullups: 553 552 -shoulder not ready
Cable Rows: 1508

notes: Shoulder feeling better, although not fantastic by any means.

July 11, 2010
BB DL: 3153 3452 3651 3851
Glute Bridges: 3152 2755 2455
Standing Calf Press: 24010

notes: Just a regular DL session. Staying below my max, just putting in some reps.

July 13, 2010
DB Flat: 1104 1057 1055 1055
BB Rows: 2107 2256 245*4

notes: Shoulder feeling a little better…not 100% yet though…maybe like 80%?

July 18th, 2010
Glute Bridges: 2258 2557 3006
ATF Front Squats: 1356 1556 1756
BB Calves: 31510 33510 355*10

notes: Tried a little experiment today, wanted to see if ATF front squats felt any harder than normal front squats. Oddly, they didn’t.

July 20, 2010
AM Workout:
100m sprints: 4

Night Workout:
Running: 15 minutes / 2 miles

notes: Shoulder back to like 90%. Felt good. I’m doing some calf work each session now as well. I’m really miserable without Joie. Trying to throw myself into something productive. Worked out a few times today

July 21, 2010
DB Flat: 1104 1058 1055 1056
Pullups: 503 404 304
Seated Calves: 9014 135*13

notes: Doing calf work with each workout from now on.

July 22, 2010
Running: 12 minutes / 1.5 miles

notes: Going to start recording the cardio I do, I never did before. Maybe record what I do for my abs too

July 24th, 2010
DB Incline: 1054 1005 1005
BB DL: 22515 225*10
Decline Situps: 30
30 second Side Planks: 2
Planks: 2
Lying leg raises: 15 each side

notes: Shoulder still feels a little off when db inclining, can’t push quite as much as before, going to have to let it heal. Did some DL’ing after. Didn’t want to do anything that would irritate the shoulder, so I did some high rep DL’ing

July 25th, 2010
100m Sprints: 4

notes: On first sprint I was about 25M in when it felt like my right quad was grabbing my right ball and trying to tear it down to my right knee. My first experience with a groin pull. Wow. NOT good times. I walked it off, did a little jogging, and then kept going. I was definitely gimpy and not at full speed, but I pushed through.

July 26, 2010
BB Squats: 2254 grooooooooooooin
BB Calves: 31511 31511
Seated Leg Extensions: 15010 200*5

notes: So yeah…groin pull not quite assuaged yet. I guess it takes more than 1 day to heal lol. Should be fine in a couple days. Right shoulder feels about 90% back to normal

July 27, 2010
DB Flat: 1105 1104 1055 1055
Pullups: 405 403 355
DB Rows: 1203

notes: Shoulder about 93%…Did some rowing after because I feel like I’m not hitting my lats enough

July 28, 2010
8kg Kettlebell Swing Tabatas: 4

notes: lungs…burning…wow. Thoroughly enjoyed these. Great exercise. I swing a little higher than most apparently.

July 29, 2010
BB SLDL: 3152 3403 3751
Glute Bridges: 2258 2557
BB Calves: 31510 34010 36010
Kettlebell Swing Tabatas: 1 round

notes: have not done SLDL’s in a looong time. On the KB tabatas I got about 10 swings per 20 second period. Not sure if that’s good or not. I watched this time and I do actually go perpendicular to the ground at the top of the movement.

July 30, 2010
DB Incline: 1055 1003 1004 - no rest between sets.
DB Rows: 1204 1205 1204
Seated Calves: 10014 14515

Food:Standard Shake (8 oz soy milk, 2 tbls flax, 2 tbls greek yogurt, 1 scoop choco ON powder, 2 large eggs, 1 cup blueberries), Apple, Banana, 10 oz. tuna & 2tbls mayo, 8 oz. top round w/ garlic powder & pepper, spinach & walnut salad (3 oz. spinach, 1 oz. walnuts), 1 cup black beans, 1 cup cottage cheese, 1 cup o.j., 4 oz. skinless chicken breast.
2741 calories, 88g fat (18 saturated) / 194 carbs (45 of which is fiber) / 279 g protein

notes: going to try and record nutritional intake going forward as well. Good session at the gym. I was a little tired, and I wanted to up the intensity a bit so I didn’t really rest between sets that much.

390

August 2, 2010
Running: 1 mile, 8 minutes
Kettlebell Swing Tabatas: 10kg*4
Sauna: 10 minutes

notes: Really enjoying this new tabata thing. I really like kettlebell swings, they’re fun

August 3, 2010
DB Flat: 1153 NEW PR 120X 1104 1055
50 BW Pullups: 11,6,5,4,5,5,4,4,3,3
Seated Calves: 13513 1559
10 Kg Kettlebell Tabatas: 1

notes: New PR on DB Flat, I just never tried going higher really. I can do 120 if I’m fresh I’m sure, so I’ll knock that off next week, then my gym has no heavier dumbbells. Doing the calf work each session now as well. I’m not sure if it’s just my imagination but since I started doing the tabatas & sprinting I feel like my physique is much ‘denser’. I’m still 188 lbs, but my stomach looks absolutely shredded. Plus my pecs feel like they’re sticking out more, probably on account of an even lower bf%.

August 4, 2010
Running: .5 miles / 4 minutes
DB Swing Tabatas: 25 lbs*4

food: Standard Shake (8 oz soy milk, 2 tbls flax, 2 tbls greek yogurt, 1 scoop choco ON powder, 2 large eggs, 1 cup blueberries), Apple, Banana, 10 oz. tuna & 2tbls mayo, 8 oz. top round w/ garlic powder & pepper, 1 oz. walnuts, 4 oz. skinless chicken breast., 8 oz. top round steak w/ garlic powder & pepper.
2280 calories, 85g fat (17 sat), 129 carbs (34 from fiber) , 238 protein

notes: Loft where the kettlebells are kept was inaccessible due to construction on the steps leading up to it. Had to use a db instead. For some reason my forearms and biceps are KILLING me after this. Feels like I had a full arm workout for some reason. Any ideas as to why? Regular KB swings don’t do that to me. I had to grip the db like I was doing a double-fisted hammer curl. Could that be why?

August 5, 2010
BB Squats: 2256 2752 2256 2356
BB Calves: 32510 35010 370*10

food: Standard Shake (8 oz soy milk, 2 tbls flax, 2 tbls greek yogurt, 1 scoop choco ON powder, 2 large eggs, 1 cup blueberries), Apple, Banana, 10 oz. tuna & 2tbls mayo, 8 oz. top round w/ garlic powder & pepper, 1 oz. walnuts, 4 oz. skinless chicken breast. 2387 cals 89g(18s)/146(37f)/237

notes: I just can’t squat. Too much going on with the movement. Don’t feel like I’m in a position of power during the movement. Feels like it’s just my joints/spine doing the work. I can actually bench more than I can squat at this point.

August 6, 2010
BB Decline: 22517 22515 22514
BB Rows: 1859 2057
Standing Calf Press: 18010 240*10

notes: Surprised how many reps I ripped of on the BB decline. Haven’t done it in 2 months. I bet I could get 20 if I did it again next time. For the BB rows my forearms were KILLING me from the db swing tabatas I did. They actually started to cramp during the rows so I had to cut short the sets.

My back & forearms are killing

August 7, 2010
10 Kg Kettlebell swing Tabatas: 4
10 Kg Kettlebell Front-Raise Tabata: 1

notes: Did an extra tabata at the end for fun. I’m becoming obsessed with these things. Love me some gpp work. On the kettlebell swings I’m starting to get more reps during the 20 second intervals. When I started last week I was around 9 per period. I’m up to 12 or 13 now.

edit: the handles on the kettlebells are somewhat narrow at the lighter weights…that is, the space where I would grab it is kind of small for both my hands. I ripped the first 2 layers of skin off hte outside of my pinky fingers doing them today. gonna put my pinkies outside the handles next time

August 8, 2010
BB SLDL: 22525 22516
Glute Bridges: 22510 2258
Seated Calves: 13513 15511 165*9

notes: Just grabbed 225 and went to town. After the DL sets I was fried. I’m going to drop the weight on glute bridges. I keep my feet too close to my ass when I do them right now. I think if I had them further out I’d get even better results. So I’m going to drop the weight and start doing that. Good contraction on the calves as well.

August 9, 2010
Running: 3 miles / 30 minutes
10 Kg Kettlebell swing Tabatas: 1

food:Standard Shake (8 oz soy milk, 2 tbls flax, 2 tbls greek yogurt, 1 scoop choco ON powder, 2 large eggs, 1 cup blueberries), Apple, Banana, 10 oz. tuna & 2tbls mayo, 1 oz. walnuts, 16 oz. skinless chicken breast.
2406: 70(11)/146(30)/230

notes: Did some steady state, I like to mix it in sometimes. Did 1 set of tabatas after. Blisters on pinky fingers still healing though so I’m gonna let em be

August 10, 2010
DB Flat: 1203 NEW PR! 1106 1104 1054
DB Rows: 1205 1107 1106 1058
Standing Calf Press: 22011 26010

foods: Standard Shake (8 oz soy milk, 2 tbls flax, 2 tbls greek yogurt, 1 scoop choco ON powder, 2 large eggs, 1 cup blueberries), Apple, Banana, 10 oz. tuna & 2tbls mayo, 8 oz. top round w/ garlic powder & pepper, 1 oz. walnuts, 6 oz. skinless chicken breast, 4 oz. carrots
2376 cals 85g(17s)/131(33f)/247

notes: YEEEAH! Maxed out on my gym’s dbs for flat pressing! Good session. I’m pretty sore lately with the kettlebell swings mixed in, but I’ll survive. I think my traps are already getting bigger.

August 11, 2010
12 Kg Kettlebell swing Tabatas: 4

2327 Cals: 85(17s)/120(30)/246

notes: Moved up some with the KB swings. My lower back seems to be sore after doing these, even if I don’t feel like I’m using bad form. I’m going to start foam rolling more.

August 12, 2010
BB Sumo Deadlifts: 2753 3153 3653 4051 4251
BB Calves: 33010 36010 38010

2247 Cals: 70(11s)/130(33)/216

notes: Haven’t done sumos in a long time! I really enjoy them, I think they’re my favorite DL variation.

August 15, 2010
AM Workout:
Bulgarian Split Squats: 406 604 802
BB Front Squats: 2251 2451
Seated Calves: 14511 16510 17510

PM Workout:
Running: 20 minutes / 2 miles

notes: I never did the Bulgarians before…wow. I’m recording this on the 16th…I can’t tell you how sore the deep inside of my glute muscles are. DEFINITELY a great movement. Also I figured out that I wasn’t keeping my chest up on front squats. Doing that it was much easier. May start doing these again.

August 16, 2010
12 Kg Kettlebell swing Tabatas: 4

notes: Felt really good doing these today. Trying to make sure my lower back stays stable during them.

August 17, 2010
BB Flat: 2355 2455 2553
50 BW Pullups: 12, 8, 8, 6, 4, 5, 4, 3
Standing Calf Presses: 24012

notes: Haven’t done BB Flat in about 2 months, so I’m happy with the results. Going to be switching back over to it full time from DB Flat for my next cycle. I switch up what I do usually in 6 week cycles, and BB Flat will be coming back in after this current cycle is up. Also, knocked 2 sets off my 50 pullup challenge. My arms are torched. I think I was basically 80% bicep by the last few sets.

August 18, 2010
Running: 20 minutes / 2 miles
7KG Medicine Ball Slam Tabatas: 4

notes: WOW. That was fun. Just slam a medicine ball into the ground as hard as you can with both arms. It actually bounced up high enough on the rebound for me to grab it, so I got a good rhythm going. Absolutely gassed after these, even more so than the KB swings I think. Got a blister on one of my finger tips though. meh

August 19, 2010
Bulgarian Split Squats: 704 555
Reverse Hypers: 2510 3510
Seated Calves: 15012 17011 180*10

notes: UUUUNGH. Those split squats KILLED me. When I had my right leg forward I got to the bottom of the 5th, and couldn’t come back up. My leg was absolutely destroyed. LOVE these. Going to start with 55 next time, maybe 60. Just absolutely slay my hamstrings & glutes. Was going to DL after or something to make up for the lower volume…but I couldn’t. My glutes were fried. So I did hypers & some calf work instead.

August 20, 2010
DB Flat: 1202 1103 1007
DB Rows: 1205 1204
Standing Calves: 24010

notes: Feeling a little flat today, not much energy.

August 23, 2010
Running: 2 miles / 20 minutes
12 Kg Kettlebell swing Tabatas: 4

notes: just a regular conditioning day

August 24, 2010
BB DL: 3153 3651 3851 4051 4051
BB Rows: 2252 2253 2057
BB Static Holds: 22530 seconds 27510 seconds 2758 seconds
Standing Calves: 24010

notes: I really gotta check my form on my deadlifts. My shoulders are rounding forward like motherfuckers on this shit. That then leads to my middle back rounding forward. I need to focus on pinning my shoulder blades back.

August 27, 2010
BB Front Squats: 2251 2451 2551
BB Calves: 33010 36010 38010

notes: Exhausted for some reason. I’m prolly fighting something off. Going to crash at my place and sleep for several hours

August 28, 2010
7KG Medicine Ball Slam Tabatas: 4

notes: heh heh heh. I thoroughly enjoy these. So much fun.

August 29, 2010
DB Incline: 1006 1056
DB Rows: 1205 1206
DB Bent Reverse Laterals: 156 158

notes: Ho-hum. Felt lethargic again. Cleaned up moldy boxes in my cellar last night. I think it got in my lungs.

August 30, 2010
12 Kg Kettlebell swing Tabatas: 4

notes: Good stuff!

August 31, 2010
BB Deadlifts: 2753 3153 3351 2753 2255
BB Glute Bridges: 2258 2258
Standing Calves: 24010

notes: REALLY focusing on keeping my shoulder blades pinned back on these. Not letting my shoulders round forward. Going to keep the weight low for a couple weeks until I get the hang of it.

391

September 2, 2010
DB Decline: 1202 NEW PR 1106 105*8
50 BW Pullups: 12,7,5,5,6,5,5,5

notes: NEW PR on declining! My gym only goes up to 120s, so I’m trying to use it for all my pressing movements and setting new PRs before I begin this bulk I’m about to set off on. The 50 pullups this week was odd. 2 weeks ago when I did it I had a lot more reps through the first 4 sets, but this time I ended up dropping a few early on, but made them up later and completed in the same number of sets.

392

September 5, 2010
BB Flat: 2357 2455 2553
BB Rows: 2252 2056 2055
BW Pullups: 12,6,6

notes: The beginning of the rebulkening starts today.

September 6, 2010
7KG Medicine Ball Slam Tabatas: 4

notes: Good times! Did this before breakfast. Felt great!

September 7, 2010
20KG kettlebell swing tabatas: 4

notes: uuuuugh. WOW. Yeah big difference using the heavier KB.

September 8, 2010
BB DL: 2853 3253 3451 3651 2256
DB Bulgarian Split Squats: 406 506 604
Seated Calves (done slow, with good form): 906 906

notes: Again concentration on keeping my shouldblades absolutely clenched, and my chest up through the deadlifting movement. It may be psychosomatic, but even after the first session last week with this focus, and even now, I feel like my shoulders slump forward less even when sitting at my computer for instance. It’s like they’re more in a natural position now. Regarding the bulgarians: Wow. I still love these. I need to watch my right leg when I do them though. It’s not out far enough to my side and it ends up in at an angle, probably not good form. On the calf presses, I realize that I let momentum carry me way too much. So I slowly lowered the weight this time, paused at the bottom, then slooowly pressed up to complete lock out and it felt like the calf was about to cramp. Good stuff.

September 9, 2010
DB Flat: 1105 1103 1055 1055
Pullups: 304 BW9 BW7
Standing Calves: 2407

notes: First DB work of the rebulkening. Good for a baseline. Going sloooow on the calf presses.

September 10, 2010
7KG Medicine Ball Slam Tabatas: 4
Sauna: 20 minutes

notes: I can start out doing 22 per 20 second interval, but by the end of the 4th tabata I’m doing like 14. My lungs and trachea feel like they’re on fire after these. Love it! Sauna was HOTTT today too. 200 degrees! That’ll sweat the gin from last night outta me.

September 13, 2010
BB Flat: 2554 2504 2454 2257
BB Rows: 1858 2055 225*5
BW Pullups: 12, 6, 5

notes: At around 3500 calories right now. Going to be upping this soon. Not sure in what way. Maybe more PB? Need cheap protein ideas. Already drinking a half gallon of milk per day, can’t really fit more of that in at this point…too much lactose. Feel like I’m starting to gain strength again it feels like. BB rows were much easier this time.

September 14, 2010
18KG kettlebell swing tabatas: 4

notes: Cut back slightly this time. I feel like I get more velocity with the 18KG as opposed to the 20. I’ll move up to the 20 as the bulk progresses.

393

September 16, 2010
BB DL: 2255 2953 3353 3501 3701
Rack Pulls: 3153 4053 4552 5051
DB Bulgarian Split Squats: 604 654 703
BB Calves: 33510 36510 385*7

notes: whooooh. One of the most grueling workouts I’ve had. I did every rep of those DL’s slow, focusing on keeping my shoulders pinned back. I really wanted that mind muscle connection. I wasn’t satisfied after that, and realized that if I really want to build up those muscles and my ability to do so, that rack pulls may be what the doctor ordered. Absolutely destroyed my back with those. The 505 ties my previous PR. Then I went to split squats…oof. Those things just annihilate my legs. Finished off with some slooow BB Calf pressing. Just a brutal workout.

394

September 17, 2010
7KG Medicine Ball Slam Tabatas: 4

notes: I’m still amazed at how easy it is to do the first tabata of these. Even the 2nd one isn’t that hard. I’m usually not even sweating. Then part way through the 3rd I feel like I ran chest first into a cement wall.

395

September 19, 2010
BB Flat: 2555 2505 2454
BB Rows: 1959 2155 2305
Pullups: 255 254 25*4

notes: Starting to feel the strength gains from the bulk now, especially on the rows. 230 went up way easier than I thought it would.

396

September 20, 2010
BB Front Squats: 2052 2251 2451 2551
Seated Calves: 907 1157
Seated Leg Curls: 706 1002

notes: Seated calves were done slloooow. I was going to do glute bridges, but the cages were occupied. For the front squats, I just wanted to see where I was strength wise on them.

397

September 21, 2010
DB Snatch Tabatas: 354 451
Sauna: 15 minutes

notes: WOW these really had me huffin & puffin lol. I alternated hands for each 20 second interval. Going to use much heavier weights next time, maybe a 50 lbs. db? Oh, and apparently they turned the safety off on the sauna cause I was in there at 206 degrees for 15 minutes. Whoops

398

September 22, 2010
BB Incline: 2256 2354 2252
BB Rows: 2058 2256 [b]2354 NEW PR[/b]
Cable Incline Flyes: 3510 456
Pullups: BW10 BW7

notes: Wow…so I haven’t consistently done BB Incline…in years? I do it here and there. My previous record was 225 at some point near the end of my bulk in 2008. I haven’t done a set of inclining in nearly a month…and I set a new record, for 4 reps lol. I thought my old record was 245. If I had known it was only 225 I would’ve seen what my 1RM was right now. Would’ve shot for 250.

399

September 23, 2010
BB DL: 2755 3004 3453 3651
BB Rack Pulls: 4053 4952 515*2 NEW PR
DB Bulgarian Split Squats: 704 654 604
BB Calves: 3857 36510 (raise this) 33510 (definitely raise this)

notes: I’m getting the hang of keeping my shoulders pinned back and chest high on the DL more and more. I really took a jump this week. I think the rack pulls are helping. Speaking of rack-pulls…new pr! There was no way I was going for a single rep max this time though. I was absolutely gassed after that 515 double. Bulgarian split squats kicked the shit out of my quads again, as per the usual. Need to remember to raise the weight on calf pressing next time. I have a tendency to end up doing them high rep even when I don’t want to. GREAT session.

400

September 24, 2010
7KG Medicine Ball Slam Tabatas: (21,20,20,22), (19,20,20,21), (20,18,20,20), (21,21,22,21)

notes: I wrote down how many I got in after each tabata. DEFINITELY helped my intensity, as I knew how many I had gotten during the last 4 rounds and tried to keep it up. I was destroyed by halfway through the second one. I had to sit on the floor and catch my breath after the 3rd, and after the 4th I was leaning up against a bosu ball. Hey! I finally found a use for them!