Anytime's Father and Son Workout Log

Training Logs
81

June 13
Push light weight
Bench
95 x 10
115 x 10
135 x 10
165 x 10
185 x 10
165 x 10
135 x 10
DB shoulder press
40 x 10
50 x 10
50 x 10
Close Grip
95 x 10
95 x 10
95 x 10
Tricep circuit
Press downs----------triangle pushups
3 sets 20 reps---------3 sets 20 reps

Hungover Saturday so i took her easy, focus on the pump and short rest periods.

Thanks a lot barbedwired! I’ll have to look into those because standing in socks on ply wood kinda looks silly ha ha

Sorry I didn’t get to call you Sunday old man! Had to help a friend move early…I’ll call you tonight!
And yeah I know dad. I’ve always squatted bare foot with no belt and set my hips back! And it’s built my hips and ass strong but I always get bent over and it puts a lot of stress on my back! I’m going to stick to doing front Squats and box Squats. Maybe every now and again try Squats with the ply wood and see how my strength feels, also make sure my knees stay healthy!

82

[quote]AnytimeJake wrote:
T3hPwnisher, I found a local lifting supply store about 6mths ago, and I bought a bunch of speciality bars for the guys, farmer’s walk handle’s, swiss bar, saftey squat bar, couple different styles of trap bar, as well as some pretty nice Oly bars with different stiffness, the ends are colour coded to let you know. Anyway the brand is ‘‘Extreme monkey’’, I’ve never heard of it before, the stuff is ridiculously cheap to buy, but decent quality. The swiss bar pictured above cost me 150$, saftey squat bar was 150$, and the farmer walk handles were 80$ each. These are all solid bars with no bearings, so there’s not much to go wrong, and I’d have no problem recommending them for a home gym, I’ve had no problem at my commercial gym. Brandon actually had 650lbs on the Oly bar the other day for box squats. Anyway thought It was worth mentioning. Before anyone gets excited these aren’t FTS quality bars, but they hold weight, and get the job done !
[/quote]

Sounds like a great find. I’m a cheap gear whore, haha. A lot of these small companies make great gear if you’re just willing to give them a chance. They just don’t have a name to stand behind, but I figure there are only so many ways to make a bar. Looks like you got some great deals.

83

I wish you were closer, so we could train more together, I’ve yet to have a kid I couldn’t get to squat 450-500 with one full year of no nonsense training. All this stuff people focus on now is just keeping them weak, and small, I’ve got kids that can’t squat 315 talking about how they’re quads are over powering they’re hams, or some other such nonsense.

To much thinking, and not enough lifting ! Not to mention the bag full of goodies guys carry into the gym with them now days, stuff to make lifting easier, get the fuck out of here, lifting is hard, embrace that, stop making excuses, and buying trinkets to help you lift weight. Put the work in, bust some blood vessels in your eyes under the bar !

Big squat plan

Mon
Squat 10 sets @ 80%, keeping a rep or 2 in the tank on each set, don’t worry about adding weight to the bar until you can get 10x10 with a weight you were getting 10x3 with, work brutally hard.
secondary exercises are RDL’s or Dimmel’s super-setted with leg curls, 5 x 8-12
accessory exercises are weighted ab work, strong fuckin abs

Thur, or Fri
heavy deads, 5x5 or 8x3, alternated week to week with box squats
box squats, use 100lbs more than Mon. set the box height so you can get 8x5, and work on lowering the box height over time.
secondary exercise are front squats, 5 x 6-8
accessory work, leg press super-setted with leg ext. lots of reps, sets of 20-50, but still heavy on leg press ( rest pause)

This routine will get 500 on your back, but nobody will do it nowadays, because common wisdom says it’s too hard, it’ll burn out your CNS, your low back will get tired from over training. Any wonder why a 315lb squat draws a crowd nowdays, and 20yrs ago 500lb squats were the norm, because now everyone’s looking for the easier way.

Clint if you want to get brutally strong, train to get brutally strong. If you want to look like an underwear model ( witch is fine ) than train to look like an underwear model. The problem is everyone says they want one thing, but trains to get the other

Lift big
Eat big
Sleep big
Stop worrying about all the stupid little details. Later
Love ya , and miss ya !

84

Hey, before I log in todays workout, just wanted to say that my little rant yesterday about squatting, and getting strong in general. Anyway it had very little to do with anyone here including my son Clint, I spend my days in a commercial gym trying to get trough to people, and somtimes it makes me a little nuts, everyone nowdays thinks they know it all thanks to the internet, nobody wants to here what I have to say about good ol fashion heavy basic training, putting work in with lots of volume on moves that matter, and less time on nonsense.

I don’t know what I’m talking about, Ben Paulski recommends pre-exhaustion, with his Z-39 program, and anything more than one heavy set of a move is cutting into your recovery. This is the shit I here daily, from kids that aren’t even squatting they’re own body weight,l ya they got it figured out, and I don’t know what I’m talking about. So nothing personal to anyone here, both Clint, and Wire are following pretty sense-able progams, and I wasn’t ranting about either of you two. It’s just that I can’t get too upset at my club, because stupid routines or not these peoiple pay my mortgage, so I blow off steam here sometime, sorry if I offended anyone ! Now for todays workout

85

Tues, June 16/15-------------------------Riding the bench coach----------------------------------------

Standing Log press ( cleaned from floor)-----------------------parallel grip chins
MT (65) x 30------------------------------------------150x20
155x9----------------------------------------------mex11
155x8---------------------------------------------mex10
155x7---------------------------------------------mex9
155x6---------------------------------------------mex8
155x5--------------------------------------------mex7
155x4--------------------------------------------mex6
155x3--------------------------------------------mex5 ( tough SS, went fairly quick)

Bench-----------------------------------Rev bench ( wide grip low cable row)
135x20----------------------------------120x20
225x10---------------------------------150x15
275x5-----------------------------------180x15
315x4-----------------------------------200x15 ( low back getting tired)
295x7-----------------------------------245x15 ( switched to chest supported machine)
275x10 ( PR )-------------------------245x15
255x16----------------------------------245x15

Big finish !

Skull crusher----------HS military--------dips-------TRX-Skull crusher + push-ups
115x20--------------------140x20---------mex20-----------mex15 + 20

did circut 3 times, although reps fell off quite a bit each time !

Where to start, still love the standing log press, doing the reverse ladder on both press, and pull-ups was one of the most manly supersets I’ve ever done, I tried to keep a fairly quick pace, and my torso blew up like the Michelin man. Getting stronger at benching following military, shoulder’s are the weak link for me in the bench, so this is good. I really wanted 315x5 but couldn’t quite get it,l I did get 275x10 on the way back down, and I’ve never been able to do this on a back off set before, so good times. Last but not least was my big finish, I make these up on a workout to workout basis, this one was awesome my tri’s and front delts were fried. later !

86

June 15
Pull light
Deadlift straight grip—chins
135 x 10----------------------Bw x 10
185 x 10----------------------Bw x 10
225 x 10----------------------BWx10
275 x 10----------------------BWx10
295 x 10----------------------BWx10
275 x 10----------------------BWX10

Cable Row
100 x 10
120 x 10
140 x 10

Lat pull down---------barbell curls
100 x 10-----------------65 x 10
120 x 10 ----------------65 x 10
140 x 10-----------------65x10

Ha ha old man I’ve been dealing with your rants since I was ten! I understand where your coming from, just trying out different things. Everyone is built different, and there is no one right way to lift. I’m enjoying the program I’m running right now but I think in the winter when I start bulking heavier I’ll try that squat routine for sure! Off all day wenesday! I’ll call you around lunch

87

Nice work guys!

Jake that 275 x 10 set was no easy task!

Same for Clint 295 x 10 set on deads.

No offense taken Jake. I get the rant completely. At work we have so many summer help guys quit…they see the money and come…but quickly leave when the workload and hours become a reality. We’ve labeled as simple as this…"today’s kids are afraid to pick up a shovel ".

88

Wed, June 17/15------------------------------------------SQUATTIN ANGRY -------------------------------------------

SS-Squat-----------------------preacher curl-----------------------knees to elbow
135x10----------------------------85x10--------------------------------mex10
225x10---------------------------85x10---------------------------------mex10
275x5-----------------------------85x10--------------------------------mex10
275x5-----------------------------85x10--------------------------------mex10
275x5----------------------------85x10--------------------------------mex10
275x5----------------------------85x10--------------------------------mex10
275x5---------------------------85x10--------------------------------mex10
275x5---------------------------85x10---------------------------------mex10
275x5---------------------------85x10---------------------------------mex10
275x5---------------------------85x10--------------------------------mex10
275x5---------------------------85x10--------------------------------mex10

DB upright row + Shrug---------------------------rear delt machine
60x20 + 20-------------------------------------------125x20
80x12 + 15-------------------------------------------140x17
60x failure---------------------------------------------125x failure

Had my first court appearance for driving without a license, because of my past, and who I am they are seeking much jail time. I decided to squat away my anger, I was only taking 2min rest after each circuit, thought I’d keep going until I couldn’t get a set of five. I was so pissed off I could have kept getting sets of five all day long, so I eventually gave up got a little trap pump, and went for lunch.

I’m logging this workout the day after, and I happen to be real fuckin sore by the way. Later !

89

Tuesday June 16
Legs high reps
Front Squat
Bar x 10
95 x 10
135 x 10
135 x 10
135 x 10
135 x 10
Leg Ext--------hanging leg raises
60 x 20---------Bw x 10
70 x 20---------Bw x 10
70 x 20---------Bw x 10
80 x 10---------Bw x 10

Nice easy pump day, Legs were still sore from the day before! I try and post my workouts when I can. I have two more I’ll post tomorrow.
Shitty to hear dad, I hope you just get weekends!
Keep me posted, talk soon! Love ya miss ya later lol

90

Fri June 19-----------------------------------------Inclined to press----------------------------------------------------------------------

Incline--------------------------wide grip, pull-up / pull down
135x10-----------------------------150x20
185x5-------------------------------mex10
225x4-------------------------------150x20
205x7-------------------------------mex10
185x9-------------------------------150x20
165x11------------------------------mex10
155–135xfailure------------------150x25

Y-T-I-side laterals----------------------weighted dips
25x10-10-10-10-------------------------+45x15
25x40---------------------------------------+90x15
25x40-----------(drop set)–135x11–90x7–45x9–mex8 ( 35 total reps )

Big finish

plate raise-----press down— HS military----TRX skull crusher—push-up
45x20-------------150x25----------90x20-------------mex20-------------mex20

did circut 3 times

Good times, I’m back throwing around 2plts on incline, thats been awhile. On the dips I had my knew young trainer / mentor Dan around today, in fact Gym was empty besides me, brandon, and Dan ( summer time lull ) So anyways decided to have some fun with a triple drop on the weighted dips while I had help. Started with 3plts did as many as possible, dropped a plate and kept going, and so on untill I ended up with 35 total reps, Nice ! Later

Keep up the good work Clint, it’s Sat, and Dusty’s pickin me up to go to Grandpa’s house to re-build his back deck for Father’s day. The decks been fallin down for years, and he was planning to ply-wood over the top this summer, so Dusty and I are splittin the cost, and just going to build him a new deck. It’s 6am and I’m waiting for Dusty to pick me up, been years since I’ve been up this early it seems. Have Great Day Boy !

91

Wed
Push Heavy
Bench
Bar x 10
95 x 5
115 x 5
135 x 5
185 x 3
205 x 3
225 x 3
225 x 3
225 x 3
DB shoulder press
50 x 5
60 x 5
70 x 5
Close Grip
95 x 5
135 x 5
185 x 5
205 x 5
Tricep circuit
Rope ext--------triangle pushups
70 x 10-----------20 reps
70 x 10 - - - - - - 20 reps
70 x 10-------------20 reps

92

Thursday
Pull heavy
Sumo Deads-----chins
135 x 5---------------Bw x 10
185 x 3---------------25 x 5
225 x 1---------------35 x 5
275 x 1---------------45 x 5
315 x 1---------------45 x 5
395 x 1---------------45 x 5
Cable Rows
120 x 5
140 x 5
180 x 5
Lat pull down--------------barbell curls
120 x 5-------------------------70 x 12
140 x 5-------------------------70 x 12
160 x 5 ------------------------70 x 12

starting to love the Sumo more then the standard dead lift! My Sumo still isn’t as strong tho.

93

Friday
Legs heavy
Squats
95 x 5
135 x 5
185 x 5
205 x 5
225 x 5
185 x 5 paused reps
weighted step ups
60 x 10
60x10
60x10
Dip bar leg raises
Bw x 10
Bw x 10
Bw x 10

Squats are feeling great!
I want a 315 squat by the end of august!

94

Sun, june 20/ 15-------------------------------------------father’s Day ( me day)-------------------------------------

taking the day off, it’s Sun my big day for the week, and my heavy leg day, but we ripped apart the old deck yesterday, and built a new one all in one day. This combined with the steady pounding I’ve been doing in the gym last couple months has me feeling pretty tired and old, my low back especially is a little tired this morning, so deads, box squats, and farmer’s step-ups that I had planned for today, ''AHH JUST NOT FEELIN IT ! ‘’ I’m not going to upset my scheduled, so I’ll just take today off, and do my regular upper body day on Tues, lower body Wed, and carry on as usual. Next Sunday I’ll be ready to tear some shit up !

Happy father’s day to all, later

95

Tues, June 23-----------------------------------------Log Jamb-----------------------------------------

Log press--------------------------------------parallel grip pull-ups
MTx20-----------------------------------150x20
155x9-------------------------------------mex9
155x8-------------------------------------mex8
155x7-------------------------------------mex7
155x7-------------------------------------mex7
155x7-------------------------------------mex7
155x7------------------------------------mex7
155x6------------------------------------mex6
155x5-------------------------------------mex5

bench------------------------------cable rear lateral + cable row ( standing 2 handles)
225x10-----------------------------------50x10 + 20
275x5------------------------------------50x10 + 20
295x5-----------------------------------50x10 + 20
295x4 ( had to stop, and sign a new member, 15min couldn’t get back into benching )

Big finish

skull crusher-----HS military-----BW dips------TRX headcavers+pushups
115x20-------------140x20---------mex17----------mex15 + 20

Did this circut 3 times with diminishing reps, great pump, chest, tri’s, and delts !

On the log press I kept a decent pace, mabey 30sec tops between any set for the whole 18 sets, I would do as many as I could on the log press, then match it on pull-ups, I was able to go real slow and controlled on the pull-ups, since I could do alot more if I wanted. Last time I just counted down from max set to tripple, but today I decided to do 8 sets, and go for as many reps as possible on each set. The bar weighs 65, so this is just a pair of 45s, and I’m going to stay at this weight untill I can bang off 8x10 on both press + pull-up, it’s a real manly feeling superset, and it blows up my upper body.

I was going to do a reverse ladder on the bench with 295, but someone showed up, and wanted to join the gym, and by the time I got back to my workout I couldn’t get back into the bench, and just set up my body weight circut to wrap things up. This happens all the time I just don’t talk about it, but a 1 hr workout can take 3 hrs some days with signing member’s, giving advice, and answering phones. I just figure nobody here wants to here me complain about such things. Poor me I was at work getting paid to train today when my workout got interrupted with someone wanting to give me money to join my gym, Ya not so much, but it is anoying :slight_smile: Later !

96

Wed June 24/15--------------------------------------boxed in-----------------------------------------------

Box squats ( parallel )-------------standing abs ( cable )--------------seated calf machine
135x20----------------------100x20-------------------------90x15
225x10----------------------120x10-------------------------90x15
315x5------------------------130x10-------------------------90x15
365x3x5---------------------140x3x10----------------------90x3x15
315x3x5----------------------130x3x10----------------------90x3x15

front squat-----------------reverse preacher—to—preacher curl
135x10----------------------75x8 + 8 ( front squat bothered knee switched to manta ray)
135x10-----------------------75x8 +8
135x10-------------------------75x8 +8

Big finish !

leg ext.--------leg curl------bent row–to—dimmel deads—to—kirk row—to—shrug
95x25-----------80x20----------185x15 + 15 + 8 + 12

Nice, did circuit 4 times, and went to eat. Later !

97

Monday
Push light
HS chest press
50 x 10
70 x 10
90 x 10
110 x 10
Drop set from there
DB shoulder press
50 x 10
60 x 10
60 x 10
Close Grip
95 x 10
135 x 10
165 x 10
Triangle pushups on ball
Bw x 20----3 sets

Tried Doing the medicine ball pushups! Hits your triceps hard. Nice change up

98

WOW ! Thursday morning, on paper yesterdays workout doesn’t lool any different than any of my other workouts, but I’m fuckin wrecked this morning. My lower back is beat to fuck, and my whole thigh all the way round top to bottom is sore, as well as my upper back. I’m finaly handling some weight on my back for a decent range of motion, and I’m feeling it today boy !

I couldn’t do any leg training what so ever the whole 9mths I was in jail, than when I got out in Dec. I had to go easy until I saw the surgeon in March, since then I’ve been training as hard and heavy as I could, and I’m finaly getting somewhere. I’m kind of depressed that my ass isn’t sore though, on Saturday when we built my old man’s deck my tool belt I’ve had for 20yrs kept falling down, because I don’t have an ass any more. So I don’t understand why my ass isn’t sore today, but I guess that will come. I believe 405 separates the men from the boys, and I won’t rest until I get back too 405x5 for full squat, still got a ways to go, but 365 felt good yesterday, and those bent row–to— dimel’s really wasted my back.

One last thing I’m having a hard time isolating quads, ussually I front squat after my deads or box squats, but they have been really bothering my left knee, leg press feels good while I’m doing them, but then the next day my knee feels real weird ( not right ) So I think I’m going to try and get strong with this stupid manta ray for sets of 8-12 after my main move, it’s a whole different move for me since I ussualy squat with bar down on m,y rear delts. The manta ray puts the weight high up on my neck, and I really feel it in my quads. Blah blah blah. later !

99

Tuesday
Pull light
Deadlift
135 x 10
185 x 10
225 x 10
315 x 10
315 x 6 (10 second pause between reps)
Cable Rows
120 x 10
140 x 10
140 x 10
Chinups--------preacher---------cable curls
Bw x 10---------65 x 10------------70 x 12
Bw x 10---------65 x 10-------------70 x 12
Bw x 10---------65 x 10-------------70 x 12

100

Fri, Junes 26/15-----------------------------Over Dipped---------------------------------------------

Incline press ( from pins)----------------------wide grip pull-ups
135x10---------------------------mex10
185x5----------------------------mex10
225x4----------------------------mex10 ( stuck at 225x4 for 4 fuckin weeks)
205x7---------------------------mex9
205x6---------------------------mex8
205x5---------------------------mex7
205x4---------------------------mex7
205x3--------------------------mex7

Y-T-I + side lateral--------------------weighted dips
25x10-10-10-10----------------------- +45x15
30x40------------------------------------- +90x15
35x32 ( 8s )----------------------------- +135x9
30x40------------------------------------ +90x18
25x40------------------------------------ +45x26 + some half reps

Big finish !

DB curls---------press downs-----HS military-----TRX skulls + pushups
40s x25-------------150x30------------110x25---------mex20 + 20

did circut 3 times, tinkerd with weight and reps a bit, loven these for tri’s and front delts

I really want 225x5 on these inclines, could probably get it if I wasn’t working off pins, but thats the way I like to set these up. It makes the first one a bitch, then stay tight, and pause for a sec on the rest. The way I do things I can’t move up in weight until I can get 5 clean reps with a weight, so I’ll give these another 2 weeks and if I can’t get them moving I’ll switch back to 75 degree instead of 45 degree with the same set-up, and work that for awhile. Dips are feelin real strong considering they’re my second exercise, and I’m doing them supersetted with Y-T-I + side, which nukes my rear, and side delts right before I walk over to the dip station. I’m going to keep plugging away with the routine until I can get 135x15, than maybe switch in something else.

On the Y-T-I’s if your not doing these you need your head read, I read about them for years, and thought they sounded stupid, some corrective type shit, ya not so much, there’s a reason every great coach talks about these. They work your rear delts, and upper back support muscle’s like nothing else. every single person I’ve shown these becomes addicted. I do them seated off the end of a bench, bent over with my chest on my thighs, then after I’ve done 10 Y’s, 10 T’s, and 10 I’s I sit up and get 10 seated regular side laterals for 40 total reps. These are my favorite accessory movement now, taking number one spot from face pulls, that’s how good they are. Look them up boy, later !