[quote]andrew_live wrote:
How I write my stuff down between sets.[/quote]
I recommend that you try writing left to right instead of top to bottom. Should make things a lot more readable.
Cheers!
[quote]Eli B wrote:
[quote]andrew_live wrote:
How I write my stuff down between sets.[/quote]
I recommend that you try writing left to right instead of top to bottom. Should make things a lot more readable.
Cheers![/quote]
Maybe…We’ll try. Now to catch up on one weeks worth of training log entries…FUUUUUUU
Sunday July 25
Warm up:
A1) 10 Jumping jacks
A2) 10 Seal Jacks
3 sets no rest
B) 50 pogo jumps
3 sets with 20 seconds rest
C1) 10 BW squats
C2) 10 push ups
C3) 10 ankle grabs situps
3 sets with 30 seconds rest
stretch
soft ball rolling
shoulder warmup
BW pullups
5,4,3,2,1,2,3,4,5
Squat
185 X 5
185 X 5
185 X 5
185 X 5
185 X 5
ITY raises
10 X 10,10,10
8 X 10,10,10
5 X 10,10,10
EZ bar reverse curl
65 X 5
65 X 6
65 X 7
I just wanted to work on a few things. Took it easy and didnt go to failure on anything.
Monday July 26
1 Serving ANACONDA
Warm up
A1) 10 Jumping jacks
A2) 10 Seal Jacks
3 sets no rest
Shoulder warmup
1 Serving ANACONDA
Shoulder Warmup
95 X 8 (warm up)
185 X 5 (warm up)
205 X 3 (warm up)
225 X 1 (warm up)
Bench (Week 9 of rep increase program)
235 X 7
235 X 7
235 X 7
235 X 7
305 - 1 (Negative)
210 X AMRAP = 12
Incline DB press
85 X 4
90 X 4
85 X 6
Bench Press (partials Chest to half way with feet on bench)
135 X 10
135 X 20
135 X 15 (wide grip)
Db press with 10 second pause @ top and bottom
50 X 9
50 X 9
Pec Flye Machine
150 X 12 (wide)
210 X 12 (reg)
210 X 12 "
195 X 12"
180 X 20 "
BW pullups
5
Tuesday July 27
1 Serving ANACONDA
Shoulder w/u
Deadlift
135 X 8
275 X 5
315 X 3
365 X 1
415 X 1 (no straps)
465 X 1
475-miss @ half way, just above my knees
475-fail @ ground
Db Kroc Row
110 X 20
110 X 15
Rack Pull
135 X 10 225 X 8
315 X 8
315 X 8
BW pullups 5,4
Smith machine Shrugs
180 X 15
180 X 15
180 X 15
Damn. I thought that deadlift would go up. Wait till next Tuesday and redo it.
Thursday July 29
1 Serving Anaconda
Shoulder warm up
Bench (last day of week 9 of the rep increase program)
95 X 8 (warm up)
185 X 5 (warm up)
205 X 3 (warm up)
225 X 1 (warm up)
235 X 7
235 X 7
235 X 7
235 X 7
305 - 1 (Negative)
210 X AMRAP = 12
Db incline press
85 X 4
90 X 4
95 X 3
80 X 6
Db flyes
40 X 8
30 X 12
30 X 12
30 X 12
Smith incline press (pause sets with 20 second rest)
140 X 8,8,8
Pec Flye Machine
225 X 12
225 X 12
210 x 12
195 X 12
180 X 14
Db incline press
70 X 7
Muscle clean push press
115 X 10
115 X 10
115 X 10
115 X 10 (straps)
Military Press
115 X 10
95 X 14
95 X 10
The muscle clean push press is just brutal on my forearms. The whole movement is like one giant forearm curl.
Friday July 30
1 Serving ANACONDA
Stretch
Squats
115 X 8
225 X 5
275 X 3
295 X 1
315 - fail
315 -fail
315 box X 5
225 X 10
225 X 5
eccentric GHR
5
Lunges DB
70 X 4
60 X 10
60 X 10
60 X 10
60 X 10
Cable Pull Through
130 X 6
DB swings
30 X 10
50 X 10
Step ups DB
70 X 8
DB Lunges
40 X 10
Good mornings
135 X 6
115 X 10
115 X 10
BW back extension
16
I was focusing on trying to improve my glutes for locking out my deadlift. I was going to a hips below knee depth for squats. I weigh too much/too weak for eccentric GHR
Having lots of trouble with my squats. Cant get help at my gym since everyone there thinks your only supposed to down to a 45 degree. Their ass’ are over a foot above where they should be going. Videos to come so I can get some help.
Saturday July 31
1 Serving Anaconda
Shoulder warm up
Muscle Clean Push Press
115 X 12
115 X 12
115 X 12
115 X 12
Military Press
115 X 12
115 X 12
95 X 12
95 X 12
One arm DB Press
30 X 15
30 X 15
25 X 20
25 X 15
ITYs
12 X 10,10,10
10 X 10,10,10
8 X 10,10,10
Close Grip Bench
185 X 6
185 X 6
155 X 6
155 X 6
155 X 6
Triceps kick Back
25 X 6
30 X 6
30 X 6
30 X 6
30 X 6
Tricep Front Rope Extension
100 X 6
100 X 6
100 X 6
100 X 6
100 X 6
Tricep Push Down (bar)
100 X 25
Once again those Muscle Cleans make my forearms so swollen. My friend even noticed the swell and said I looked like Popeye 
Would have been funny if it didnt hurt so much. Later on I couldnt even close my fist all the way.
^that was a joke. And a hilarious one. Correct responses include rofl lol lmao etc.
Dude, your work outs are so long.
^^Shut up, they’re fine.
^Is you paprazzi?
Yes my workouts are long but now that I’ve been using Anaconda I just feel like I have to push myself further. Even so, when I look back through my log I dont see anything that I’d be willing to cut out. Especially for the one long shoulder workout. i havent done a deloading week in a while. Do either of you 9Raven/Nikki) use deload weeks?
My routines are long, it doesn’t matter. I like a lot of shit and have a lot of goals.
Anyway, if it’s been a while and you train close to your 1RM for exercises, you should definetely do a deload week.
Monday Aug 2
Alpha-GPC
Banana
Warm up
A1) 10 Jumping Jacks
A2) 10 seal Jacks
3 sets no rest
B) 50 pogo jumps
3 sets with 20seconds rest
C1) 10 BW squats
C2) 10 pushups
C3) 10 ankle grab sit ups
3 sets with 30 seconds rest
Shoulder warmup
Stretch
1Serving ANACONDA
Bench Press
95 X 8
175 X 5
205 X 3
235 X 1
265 X 1
295 X 1 PR 10lbs
300-fail
300-fail
240 X 3
240 X 3
240 X 3
240 X 3
265 X 1
180 X AMRAP=19
Incline Db Press
90 X 4
95 X 3
90 X 5
Flat DB press with 5 sec pause at bottom
60 X 7
60 X 8
[quote]Nikki9591 wrote:
My routines are long, it doesn’t matter. I like a lot of shit and have a lot of goals. [/quote]
I’m definitely the same in that respect. I think that if I was to give up leg training I would make mad gains for upper body but my goals are spread across my body and every week a little more shines through. If anything I want to feel the iron longer, lift more and get more out of myself.
[quote]
Anyway, if it’s been a while and you train close to your 1RM for exercises, you should definitely do a deload week. [/quote]
True, true and true. Suppose sometime this month would be good. That or else I can hop on a 30 day program now that I’m done The Rep Increase Program. After 30 days I can retest. Take a deload week and then retest again. So many options. Its so exciting!
5/3/1 has a deload week every forth week, which is nice to come back after with the following week, increasing the weights a little. You could benefit from having a little deload time every once in a while.
Oh, and nice log dude, you train like an animal!
Tuesday August 3
First workout at new gym (Goodlife Fitness). Thicker bars and all Hammer strength machines.
1 Serving Anaconda
Stretch
Sqaut Jumps
Deadlift
135 X 8
285 X 5 (belt)
335 X 3 (belt)
385 X 1 (belt straps)
425 X 1 (belt straps)
475 - fail
475 - fail
Kroc Row
90 X 25
4 hour break (paper work to secure new job)
100 X 20
90 X 20
Iso Lateral Front Lat Pull down
90 X 12
140 X 8
140 X 8
140 X 8
HS T-row
80 X 8
80 X 10
80 X 12
Iso Lat High row
180 X 10
230 X 10
180 X 8
140 X 12
Rack pulls (no straps)
315 X 8
315 X 5
315 X 4
Ab machine #1
100 X 12
100 X 12
140 X 10
Ab super set
A1) 50 Crunches
A2) 50 Reverse Crunches
4 sets
HS Shrugs
230 X 12
230 X 10
Expecting my lifts to go down while I get used to the new gym and the thicker bars. I just feel awkward working out on carpeted floors using rubber weights, hexagon handled DBs and short fat Olympic bars.
On the plus side: Hammer strength rules, fat bars equals better grip development, carpets and rubber mean less dropping noise. Also its worth noting that Goodlife plays real music instead of the offensively boring music the Y played.
There is also more things to look at…
My new gym has a lot of Hammer Strength too, didn’t really play with them too much though. Not yet at least.
Your gym sounds a lot like my new one, they have rubber plates and floors. I like the flooring, not so much the plates. But they are nicer to handle in a way.
When my gym played Closer by Nine Inch Nails, I knew that I’d fall in love haha
More to the topic, you’re a strong dude.
[quote]Nikki9591 wrote:
My new gym has a lot of Hammer Strength too, didn’t really play with them too much though. Not yet at least.
Your gym sounds a lot like my new one, they have rubber plates and floors. I like the flooring, not so much the plates. But they are nicer to handle in a way.
When my gym played Closer by Nine Inch Nails, I knew that I’d fall in love haha
More to the topic, you’re a strong dude. [/quote]
Not strong enough babe, not strong enough. Also, I have access to the computer that plays the music so you know what that means. Goodbye shitty music. Hello rock and metal. The manager also has a standing ban on country and rap. How awesome is that?
STRONG(ER)…yea!