December 10, 2010
7KG MB Slam Tabatas: 22,21,21,21,20,20,20,20 NEW PR
Sauna: 185 degrees / 25 minutes
notes: NO clue where that came from. Just absolutely fuckin ripped that shit
December 13, 2010
BB Flat: 2755 2656 2605 2556
BB Rows: 2605 2555 2505 2456
notes: Didn’t work out yesterday, had to do a massive amount of studying for finals. Feel like I’m coming down with something. Almost all of my best workouts come when I’m sick however, so hopefully that means a good week. This workout was great, 5 at 275! Time to do 280 next time.
December 14, 2010
24 KB Swing Tabatas: 10,9,8,8,8,8,8,8 new pr
Sauna: 200 degrees / 20 minutes
[i]notes: Definitely sick. Head feels like it’s going to explode, despite the fact my sinuses aren’t completely stuffed up. Weird. Tried baking it out in the sauna with mixed results. Killed that tabata. As usual, me being sick = good workouts.
December 15, 2010
BB DL: 3353 3553 4002 4151
DB Bulgarian Split Squats: 805 805
notes: Still knocked out. I feel like ass. Not in a good way. Pulled 415, just for the heck of it. Could’ve gone higher but I don’t feel like maxing out this week. Split squats are going well. Thoroughly enjoy them.
December 16, 2010
DB Incline: 1058 1057 100*7
Pullups By the Minute: 8,5,4,3,2
notes: Incline went MUCH better this week than the last. Did pullups on the minute every minute for a while. Got bored of it though.
December 17, 2010
7KG MB Slam Tabatas: 23,24,21,20,20,20,20,20 NEW PR
Sauna: 190 degrees / 20 minutes
notes: Ripped this one! Felt great!
December 20, 2010
BB Flat Benching: 2804 2704 2654 2605
BB Rows: 2654 2605 2555 2505
Cable Incline Flyes: 4010 507
notes: OK, so, a bit of a short rant here. I’m about to start my working sets of benching, and I don’t see anyone with arms/legs bigger than toothpicks so I ask this apparent gym employee if he can give me a hand. I’ve never seen this guy before, he’s new I think, and he seems to be walking around giving unsolicited advice to basically everyone. Fine, he needs to build his business if he’s a p.t., I’m fine with that. But then he starts off by telling me he has a bad back, and I better not fail too bad on any rep. So why the **** are you spotting someone if your back is on the verge of collapsing in on itself and forming a blackhole? So I tell him I don’t need a liftoff on the first rep or any help, just whenever I fail if he could politely pick it up off my throat I’d appreciate it. So what happens? First rep he’s got his hands wrapped around the bar. 2nd rep, same thing. 3rd rep, same, 4th rep same. I hate that ****. So I have no clue if I would’ve gotten 4 reps cleanly without that, or even if I could’ve gotten a 5th cleanly because I don’t know how much I’ve got left in the tank, and if I **** the bed on the 5th this guys spine might fly out of his back and explode on a particularly pathetic busload of orphans who just came to this country for a better life but end up with shards of this guys spine in their eyeballs. So 2nd set I get a different guy…who basically does the same thing. **** me. THIRD set, I get another PT that’s around to spot me. Tiny guy, you could tell he was nervous, because he YANKED THE ****ING BAR UP on the first 2 reps I did. I had to pause at lockout and tell him “dude…I can get this fine, just wait for me to fail on a rep before helping”. Grrr. The rest of the workout went well. BB Rows went very well I think. I do put a bit of english on them, but I don’t mind, it’s more about lifting the weight than having pristine form for me on these. Did Incline flyes for some reason at the end. I think I just wanted a 3rd movement here, and DB Incline is what I do Thursdays, so I didn’t want to do it here as well.
December 21, 2010
24 KG KB Swing Tabatas: 10,9,8,9,8,8,8,8 NEW PR
Sauna: 210 degrees / 15 minutes NEW PR
notes: Good stuff, gained an extra rep on the tabata. Sauna was scorching but I hung in there. Felt good man.
December 22, 2010
BB DL: 3353 3553 3753 4002 275*20 widowmaker
DB Bulgarian Split Squats: 85*3 NEW PR 805
Glute Bridges: 2758 2956
Hypers: 408 40*6 (done with chains around neck)
notes: oof. Posterior chain is jelly right now. That widowmaker set was ridiculous. I had to sit down for a few minutes after that. Feels like my entire posterior chain has been laid to waste. New record on the split squats, though I was gassed at that point. Did hypers with a chain to make it harder at the top when I was fully extended. I liked it a lot actually. Good stuff.
December 23, 2010
DB Incline: 1105 1057 1007
Pullups: BW10 BW7 BW5
Cable Incline Press: 802 509 606 508
Cable Rows: 13011 1507 140*7
notes: It’s funny how as I gain weight my pullup numbers don’t change. I always forget I’ve gained almost 30 lbs in a couple months so of course it’s hard to do pullups. Readded cable incline pressing here. Forgot how hard they are. Cable rows felt good too, doing them from now on during these sessions. Switching to a 1/2 gallon of whole milk from 2% this coming week for this final 2 months of the bulk.
December 26, 2010
Squats: 2753 3003 3252 3501 360*1
notes: So there’s a blizzard coming. Yesterday was Christmas so supermarkets were closed. All i had to eat this morning when I woke up was 3 tbls of peanut butter, and a fistful of walnuts. Then I went and squatted for the first time in 8 months, and ended up 10 lbs. higher than my high during my previous bulk. Not too shabby. Loved it. Finished up, got groceries, now I’m watching the Patriots and waiting for the blizzard.
December 27, 2010
Shoveling: 1 hour
BB Flat: 2804 2704 2655 2604
Pullups: BW9 BW7 BW6
DB Flat: 1054 1055 1055
Cable Rows: 1605 1506 140*7
notes: OK, so to get out of my driveway I had to shovel for an hour. I had to shovel out into my street since they only plow a narrow path, and leave the rest unplowed. Once I got to the gym I had a GOOD workout! Enjoyed this one. Putting pullups here made no difference, I’ll switch them back to Thursdays. DB Flat felt good here too. Should’ve warmed up first, could’ve had 5 on the first set with 105. I like cable rows too, forgot how much
December 29, 2010
BB DL: 3403 3603 3803 4052
Trap-Bar DLs: 3153 4053 4951
DB Bulgarian Split Squats: 854 80*6
notes: Good session. I need to weigh our trap bar, those figures there are if it weighs 45 lbs, instead of the standard 80. I’ll weigh it tomorrow when I go. Bulgarians felt good. Adding weight on them still, so I’m happy.
December 30, 2010
DB Incline: 1105 1056 1007
BB Rows: 2653 2603 2456 2455
Cable Incline Press: 609 70*7
notes: Blaaaaaaaaaaaaaah. Going back to db incline/pullups on Thursdays. This combo does NOT work well for me.
January 2, 2011
BB Squats: 2803 3053 3303 3551
Leg Press: 4503 5403 6302
Glute Bridges: 2755 325*6
notes: Enjoyed this session, squatting felt good. Stomach was a bit full though. Need to watch that. Going to up the glute bridge weight significantly this coming week.
January 3, 2010
BB Flat: 2653 2753 2852 2652
BB Rows: 2654 2605 2555 2505
DB Flat: 1056 1105 1153
Cable Rows: 1506 1604 1406
notes: Tried something different here for benching. I ramped up to 285 instead of starting off with it. I had done warmups with 135, 185, 225, and 245. Usually I do that anyway, but for like 3 reps on the lower 2, and maybe 1 each on the latter 2. This time I went something like 10,8,6,4. The results were not good. Going back to the old way and just leading off with the heaviest weight when I’m fresh next time. Rows went well this time, much better than last. Same with the flat DB stuff. Will lead off with 110 next time, and 160 on cable rows.
January 4, 2011
24KG KB Swing Tabata: 9,8,9,8,8,8,8,8
Sauna: 210 degrees / 15 minutes
notes: Standard session, nothing too spectacular.
January 5, 2011
BB DL: 3403 3603 3803 4151 4351
DB Bulgarian Split Squats: 854 903 952 NEW PR!
notes: Good session, wanted to see how much I could pull here on a one rep set, haven’t done a lot of 1 rep pulls the last several months, next to none actually. Ripped off some great Split Squat PRs too. Thoroughly enjoyed this session. Didn’t do a ton of sets but I left feeling decimated!
January 6, 2011
BB Incline: 2158 2256 2207 2156
Pullups: BW9 BW7 BW6
Cable Incline Press: 706 609
Lat Pulldowns: 15010 1906 1706
notes: I love bb incline, db incline too. It’s just easier to do BB incline, no awkward weights to bounce around lol. But seriously I love both of them. Going to work some more BB Incline in for the rest of this bulk. Pullups were good, my hands are ripped up from deads the other day. Had to use wrist wraps for them. Cable Inclines were ok…might switch to DB next time. Did lat pulldowns as well this time, just for the heck of it.
January 7, 2011
Cosgrove Evil 8 Complex
Sauna: 215 degrees / 15 minutes
notes: Woooow. Figured I should be doing complexes more, since they’re good for conditioning, but can help build muscle as well. Also, need to figure out if the sauna is a good idea, for as long as I’m in it or not…