Wednesday August 4
1 Serving Anaconda
Shoulder Warmup
Muscle Clean Push Press
115 X 12
115 X 12
115 X 12
115 X 8
115 X 10
Military Press
115 X 12
95 X 12
95 X 15
95 X 13
HS shoulder press
(unilateral)
25 X 8
35 X 15
40 X 15
45 X 20
Standing ITY raise
10 X 10,10,10
10 X 10,10,10
8 X 10,10,10
HS Preacher Curl
70 X 15
Tricep Bench
135 X 8
185 X 6
155 X 8
155 X 9
Tricep kick back
40 X 8
30 X 8
30 X 8
Triceps Push down (EZ bar)
130 X 16
130 X 16
*The Hammer strength shoulder press was causing pain in my right elbow. Uncertain of the origin but worked through it anyway.
Also my lats are insanely sore from the Hammer Strength pull down which is a lot different than a regular pull down.
Thursday August 5
1 serving Anaconda
Shoulder warm up
Bench
95 X 8
185 X 5
205 X 3
225 X 1
245 X 3
245 X 3
245 X 3
245 X 3
225 X 1
185 X 15
Incline DB press
80 X 4 (weird bench)
80 X 6
80 X 7
DB flyes
35 X 8
35 X 10
35 X 10
Incline Smith *rest pause 20 seconds
140+bar X 8,8,7
HS Incline Press (unilateral)
35 X 10
35 X 10
HS Wide Chest
110 X 16
180 X 10
200 X 10
HS Front Pull Down
100 X 10
100 X 10
120 X 8
120 X 8
HS Standing Shrugs
180 X 16
180 X 16
230 X 15
230 X 15
Row Machine (Life fit)
120 x 10
120 X 10
120 X 10
Rack Pulls (knee height with he thick bar)
225 X 8
225 X 8
225 X 10
NOTE: The bench for bench press is a hammer strength bench. I find the bench is too low to the ground, its not long enough, the pegs are either too high so that I have to unset my shoulders to unrack or else too low so that my arms are at 90 degree angles and I have to bench it up just to unrack. Also, while my eyes are under the bar, part of my head is coming off the bench. I want or think its just a matter of getting used to it but the bench just feels too foreign and I cant get the right leverage.
A guy benching next to me told me that I was benching wrong. That I’m not supposed to have an arch in my back. My back is supposed to be flat.
On a different note, the HS wide chest seemed really effective.
Friday August 6
1 Serving Anaconda
Shoulder warm up
stretch
Attemp Glute activation test - fail miserably
Squat
95 X 8
205 X 5
235 X 3
275 X 1
305 X 1
295 X 2
225 X 6
hack Squat
90 X 4
180 X 7
180 X 6
DB lunges
40 X 15
40 X 15
45 X 16
45 X 16
One leg glute bridge with foot on bench
3,5,5
What’s your glute activation test?
I finally did some glute-activation exercises for my last leg day. Typical 10 minute cardio, jump squats, spidermans, DB/KB swings, goblet squats, front/reverse lunges and leg kickbacks; not in that order.
First time I really felt it in my hams/glutes when squatting.
Worst workout log ever! Who the fuck is this Andrew guy? Why doesnt he post workouts anymore? Does he still train? WTF!
Yes. This is a terrible workout log. I work at Goodlife so I can still train thank god/me. Just no time to update. So the question is … should I start a new one?
My big three lifts all took a dip for a while. Everything is back up to previous 1RM again except for bench. I’ll go ahead and order my next batch of Biotest but wait until I hit 295 again on the bench before I get to dig in.
I want to ask people if I’m doing anything wrong but I cant on account that by not keeping my workout log updated there is no record.
bitch
[quote]bonerjams98 wrote:
bitch[/quote]
I WILL KILL YOU DEAD! Smiley face.
First a quick story: Once upon a time I was deadlifting today. After a set of 430lb X 4 reps the 6’6" legs of a sparrow with AIDs personal trainer (TMuscle member class of '05) Came hollered over:
TAKE THE SAND OUT OF YOUR VAGINA AND DO TEN REPS WITH THAT!
A 30 minute deadlift challenge between us will is forth coming.
We’re pals though. Lots of T-muscle inside jokes and lulz.
Now on the the workout!
Shoulder warmup.
1/2 serving Anaconda
1 full serving Anaconda
The Buckeye routine based on a 475lb 1RM
310 X 8 (65%)
350 X 6 (72.5%)
380 X 4 (80%)
405 X 3 (85%)
430 X 2 (90%)
440 X 1 (92.5%)
355 X 4 (75%)
*All numbers were rounded up to the nearest plate.
Pull-ups
8,4,4,4,2,4,4
Hammer Strength Behind neck pull down
140 X 6
140 X 10
September 16
Shoulder warmup
1 Serving Anaconda
105 X 8
145 X 8
235 X 5
255 X 5
255 X 6
Flat DB Press
70 X 11
70 X 5 (fast)
Incline DB press
80 X 12
80 X 10
85 X 10
HS Wide Chest
270 X 6
270 X 4
270 X 2
180 X 6
Pullups 4
Pushups 15
Pullups 4
Pushups 15
Pec Deck
210 X 6
210 X 6
Damn Pushups hurt like hell after a chest workout. I also did some other random pullups and tricep work just walking around at work.
[quote]andrew_live wrote:
Worst workout log ever! Who the fuck is this Andrew guy? Why doesnt he post workouts anymore? [/quote]
gawd i fuckin hate this dude
nah, jk brah
September 17
1 Serving Assault (Shame on me)
Shoulder w/u
Stretch
Squat
145 X 8
275 X 5
235 X 1
265 X 1
305 X 1 (shallow)
330 X 1
335 X 1 (NEW PR)
Sumo Dead
235 X 6
325 X 4 (bad form)
325 X 3 (bad form)
235 X 6
235 X 4
Leg Press
568 X 15
658 X 5
838 X 10
728 X 15
Db lunges Walking
50 X 12
50 X 16
50 X 20
HS Leg Extension
45 X 60
Stepmill
29 floors in 5:00 minutes
Full Stretch
Shoulder warmup
Squat Jumps 10, 10
Special Glute Test
3 each side
3 each side
Foam Roll for 15 min
Seated 90/90 stretch 30 sec
First of all: I subcumbed to peer pressure and tried a pre workout sup called Assault. FUCK! It sucked dick. Second: I had extreme trouble with the sumo deadlift. I almost cant to it without using my back too much. Third: All the extra stretching and rolling I did after wards seemed to make difference the next day.
Nice squatting Drew! You should get video of your sumo, Dixie knows a thing or two and there’s a ton of guys around here that do so I’m sure you could get some pointers.
September 20
Shoulder w/u
Bench Press
105 x 8
155 X 5
195 X 3
235 X 1
255 X 8
285 X 1
255 X 5
Incline Db Press
90 X 5
85 X 6
Flat DB Press
100 X 3
50 X 15
HS Incline Press
160 X 10
210 X 7
210 X 7
80 X 8 unilateral
Tricep Rope Extension
100 X 10
Decline Skull Crushers
70 X 10
70 X 10
Tricep Push down (EZ Bar)
0-X-1-4 Tempo
100 X 15
110 X 15
100 X 15
[quote]inkaddict wrote:
Nice squatting Drew! You should get video of your sumo, Dixie knows a thing or two and there’s a ton of guys around here that do so I’m sure you could get some pointers.[/quote]
Thanks. Sumo Deadlift videos to follow.
September 21
Shoulder w/u
Deadlift
135 X 8
275 X 5
325 X 3
365 X 1
425 X 1
470 - fail
405 X 1
21’s with 90lbs
Pullups: 4, 4, 4, 4, 4, 4, 4
It was a shit workout for various reasons. Sick, no breakfast, tired, didnt stretch, in a hurry to be ready for work, found out I have AIDs. You know, typical shit day.
[quote]andrew_live wrote:
It was a shit workout for various reasons. Sick, no breakfast, tired, didnt stretch, in a hurry to be ready for work, found out I have AIDs. You know, typical shit day.[/quote]
??
Heh, you’re just joking… right?
[quote]Nikki9591 wrote:
[quote]andrew_live wrote:
It was a shit workout for various reasons. Sick, no breakfast, tired, didnt stretch, in a hurry to be ready for work, found out I have AIDs. You know, typical shit day.[/quote]
??
Heh, you’re just joking… right?[/quote]
[quote]andrew_live wrote:
found out I have AIDs. You know, typical shit day.[/quote]
Don’t worry bro, happens to the best of us. Hydrate, that shit will go away on it own.
[quote]DixiesFinest wrote:
[quote]Nikki9591 wrote:
[quote]andrew_live wrote:
It was a shit workout for various reasons. Sick, no breakfast, tired, didnt stretch, in a hurry to be ready for work, found out I have AIDs. You know, typical shit day.[/quote]
??
Heh, you’re just joking… right?[/quote]
[/quote]
Don’t facepalm me Little Boy.
People really will just throw news like that in a sentence.