October 2, 2008
DB Rows: 1207 1255 1156 1107
Narrow Grip Pullups: 13, 10
HyperExtensions: 2510 3010
Chest Supported Rows: 9010 1155
DB Shrugs: 9010 10510
notes: I used those weighted magnets on the 120’s to make them 125s. I always feel like there’s only so much to do for your back. Going to use some hammer strength rows next time to switch it up a bit.
I like training back. It’s fairly basic. There’s no gay concentration curl / tricep kickback bullshit equivalent for back. Row, Pullup, Deadlift.
October 3, 2008 Running / Sauna
Running: 30 minutes / 3 miles
Sauna: 15 minutes
notes: Did this one running on the balls of my feet again. Calves were sore at the end, but they held up. I think I’m getting used to it! My heels didn’t touch the treadmill once!
October 06, 2008 Chest/Triceps/Shoulders
BB Flat: 2257 2353 2006
DB Flat: 906 1003 1053 NEW PR! 808
DB Incline: 805
BB Decline: 13518
Cable Crosses: 458
DB Elbows Out Extensions: 4511 508
DB Seated Military Presses: 50*6
Notes: YESSSSS!! I’ve never had a gym that had 105 lbs. dbs before! I always tried to jump from the 100s to the 110s and it never worked. After inclining the 100s last week I figured I should at least be able to do the 105s flat, I may go for the 110s next week. Kept this workout low on set volume. I was actually feeling pretty flat to be honest, so I’m happy with the new PR.
October 07, 2008 Quads & Calves
BB Front Squats: 1355 1852 I hate these fucking things 1555 1655
Unilateral Leg Extensions: 4510 5510 7510
Seated Calves: 9015
Standing Calves: 16015 20010
Running: 5 minutes /.5 miles
Sauna: 15 minutes
Notes: Decent session. I hate front squats…I always end up with bruises across my throat and shoulders and it pisses me off. Rest of session was good. Took a brief run, calves are still toasty from my Friday 3 mile run.
October 9, 2008 Thursday Back & Hamstrings & Biceps
BB DL: 315: 5x5
BB Good Mornings: 1356 1357
DB Rows: 1253 1302
Pullups: BW9
Standing DB Curls: 4010
notes: The 315 5x5 absolutely wrecked me!!! It was great. I rarely do more than a triple on DLs and this is the 2nd 5x5 I’ve done in a row. I was gassed after that. Did some hamstring stuff (Good mornings after) and then some low rep heavy rows. After that I was pretty much toast!
October 13, 2008 Chest / Triceps
BB Flat; 2252 2501 265X…whoops bad form 2256
DB Flat: 905 1102 NEW PR!! 857
DB Incline: 854 806 757
DB Squeeze Pres: 5011 608 656
DB 1 Arm Flat: 4010 5010 Oh Em Geeeee
Weighted Dips: 454 Toasted from 1 arms.
notes: wow…I’m just ripping off new dumbbell records lately. Third straight week with one. Added squeeze presses back in, not sure why I got away from them. Then I tried 1 arm db pressing…fucking shit man…wow. These are NOT alternating DB presses. I only had one dumbbell and was pressing it for however many reps straight. Just balancing was causing my abs to almost lock up as well as my lower back. My pecs were on FIRE after those 2 sets. I couldn’t have done a single other rep after. I tried weighted dips and I only banged out 4 and realized I was done. GREAT session
October 14, 2008 Legs
BB Squats: 225* 3 2553 2753 3051
BB Front Squats: 1356 1554 I fucking hate these things. Fucking bullshit exercise.
Seated Calves: 45X can’t even unrack the thing. My calves are still too torn up from the prose running.
Seated Leg Extensions: 15010 12010
notes: Good squatting session, I’m focusing more on going into my heels, and the weight feels much lighter. I still hate front squats. I tried snatch grip, or whatever you call non-cross-armed. Fucking awful. I’m EXTREMELY flexible, and it DESTROYED my wrists. I’m probably going to need aspirin for a few days. You can’t hold your elbows up as high as they say you’re supposed to, so I don’t understand how ANYONE does these things. I"m 90% certain no one is actually capable of using good form, but just pretend they use it. It’s physically impossible. Also this prose running is some horse shit. It just hurts your calves to the point you can’t run more than once a week…so how are you supposed to get used to it???
I’m guessing you’re trying to hold onto the bar with your hands, whereas you really only need a couple fingers. A better way to think about it is that you’re anchoring your fingers on the bar to keep your elbows up. This in turn creates a shelf on your shoulders to hold the bar in place.
October 16, 2008 Back & Biceps
DB Rows: 127.55 1205 1155
Pullups: 70X 701 452 353 254
Hypers: 2510
Cable Rows: 10013 1209
DB Shrugs: 7014
Zottamn’s: 2510 405
Running: 15 minutes / 1.5 miles
notes: Felt like going heavy on the rows and pullups. I’m going to keep increasing weights on pullups. I’ve been doing the 50 pullups thing for a while now, time to switch it up and pack some weight on.
October 20, 2008
BB Flat; 2256 2353 2007
BB Decline: 18510 2058 2256 2452 NEW PR!
BB Incline: 13513 1556 (too narrow on grip) 1753
DB 1 Arm Flat: 3510 4010 508 yup…these are just as brutal as I thought. I LOVE IT.
Cambered Cable Pushdowns: 15010 1705 1605
Dips: 455 452 25*5
sauna: 20 minutes
notes: Not sure what my goals with my chest/tris/shoulders are right now. BB Flat benching is stalling a bit…yet oddly I’ve been putting up new personal records for DB work. This was a good session though. I set a new record on BB Decline (I’ve never really tried to do more than 225 on it before, so it’s not saying much) which is good.
I love the DB one arm flat benching. Again, I don’t have a DB in the other hand, the arm I’m not using is resting on my chest/stomach, and I’m pressing with the other arm. It’s amazing. I didn’t feel like running afterward.
October 21, 2008 Quads & Calves
BB Front Squats: 1358 1558 1754 1358
Seated Calves: 9017 11512 13511 1607
Leg Extensions: 15010
Standing Calves: 14017 180*13
notes: FINALLY!!! I got the front squats down thanks to a lot of the help I got here. Wow…I didn’t really do anything else for my quads because I want to see how wrecked my quads are tomorrow. (note: They’re destroyed today! My hips too!). Actually I don’t really have anything else I can think of for quads besides these and leg extensions. There’s no hack squat machine in my gym, and I can’t do them with a BB because my ass is too big and I catch it with the bar when I try to do them that way. Didn’t want to attempt running after this. The calf presses felt good too. Good times
October 23 2008 Back, Hamstrings, Biceps
BB DL: 4051 4351 NEW PR! 4051 3153
BB Good Mornings: 1358 1356
Pullups: 453 452
DB Rows: 1204
DB Curls: 506
DB Shrugs: 75*17
notes: WHOOOOO new DL record! I was listening to Tractor from Monster magnet after the 405 attempt and totally got pumped up.
I dunno why, I usually don’t get THAT into the music I’m listening to but I felt like ripping something’s head off today while I was listening to it. I kept the rest of the workout heavy and low rep. I’m exhausted!
October 27, 2008 Chest/Triceps
BB Flat: 2257 2451 270X (spotter pulled it up before I had a chance to try) 2252
DB Incline: 805 758 7010
DB Flat: 953 856 808
BB Decline: 18510 2255
DB Flat (one arm): 4510
BB Closegrip BP: 1359 155*6
Running: 15 minutes / 1.5 miles
notes: Good session…Not sure if I would’ve had the 270 if the guy hadn’t pulled up so fast. Rest of session was good.
October 28, 2008 Legs
BB Squats: 2451 2751 2951 2253
BB Front Squats: 1555 1754 1952
Seated Calves: 13512 16010 1857
Leg Extensions: 100*15
Running: 15 minutes / 1.5 miles
Sauna: 20 minutes
notes: I was saving my energy for front squats, want to focus on the form of them the next few weeks. Decent session. Still getting used to keeping proper posture. Running is good. I’m going to run more tomorrow. Trying to get ripped for Halloween.
