Ok so I quit posting in my other log simply because I lost track of time and the fact that I am really not a true powerlifter and it was in the strength sports section.
Hopefully this one will stick.
2/20/08
Deadlifts, no straps, (first time with right hand under)
140x3
230x3
320x5
370x1
410x1
430x1
pull-ups/chin ups
mex6
mex10
mex8
snatch grip deadlifts
230x3
250x3
270x3
310x1
power cleans (havent done this for a year)
140x3
190x3
230x0(miss)
230x0(miss again.)
230x0(miss yet again)
230x1(got it! finally)
incline sit ups
1x50
1x25
1x15
-super setted with-
ab machine
35lbs.x25
35x15
35x12
ok…so the whole sticking to the log thing didnt last too long lol.
but im coming back. after all keeping a log is important so here we go.
fyi im 19 about 220 pounds about 18% bodyfat been lifting around 5 years. Im also an athlete. My lifting goals vary. Im going to make my mind on that eventually.
today.
Squat
140x10
230x3
280x3
300x3
320x5
leg press
495x15
495x15
495x15
standing calf raise
180x20
180x12
180x8
back raisses with 10 pound medicine ball
25
20
20
seated calf rasies 2 plates 3 sets to failure.
low (12"?) box squats
140x3
230x1
250x1
280x1
march 8
conjugated abs into my routine (did a set of crunches or leg lifts after every set)
Seated dumbbell overhead press
50’sX10
70’sX10
80’sX12
95’sX7 (PR)
80’sX10
Seated smith press
140x15
185x6
185x6
cable rear delt cross-overs
20x15
30x10
30x10
shoulder pre-hab raises (not sure of real name)
10sx10
10sx10
10sx10
side lateral raises
20’sx15
20’s12
so sunday i did arms. I dont remember the exact workout on acount of working out with my dad who does some crazy arm routines.
I DO remember I PR’s on tricep extentions 100 pound dumbellx20 reps.
My triceps are sore but my biceps are not.
as always.
[quote]bealedozer wrote:
march 8
conjugated abs into my routine (did a set of crunches or leg lifts after every set)
Seated dumbbell overhead press
50’sX10
70’sX10
80’sX12
95’sX7 (PR)
80’sX10
Seated smith press
140x15
185x6
185x6
cable rear delt cross-overs
20x15
30x10
30x10
shoulder pre-hab raises (not sure of real name)
10sx10
10sx10
10sx10
side lateral raises
20’sx15
20’s12
[/quote]
What happened to your shoulder?
Nice shoulder presses.
What sport do you play?
i ripped it wrestling.
I wrestle for mercer university.
I do MMA in my spare time and i MIGHT take up power lifting.
I decided to add an additional day for chest each week until my bench starts to go up again as its ben real stagnent.
touch press (bench press with a pause)
135x15
225x5
275x3
295x2
315x1
225x12
flat dumbell bench
80sx15
90sx10
100sx4
incline dumbell press
70sx10
70sx12
70sx16
rear delt cable flys
30x10
30x10
30x10
dips
mex10
mex15
mex20
closed grip benchpress
135x15
light ab work at the end for the hell of it.
OK…i havent posted shit…again. One more again. lol.
3/24 arms.
A1 straight bar curls
75x15
85x12
95x8
115x6
125x4
A2 ss with skull crushers
110 pounds by 5 sets of 6-10
B1 standing db curls
40sx8
45sx8
50sx8
B2 rope tricep extentions
50x15
100x15
100x15
C1 bicep preacher curl machine
120x10
120x10
120x10
C2 tricep machine…only way to describe it
100x15
100x15
100x15
abs.
D reverse curls
70x10
70x10
3/26/08
Back.
Neutral grip pull downs
160x15
170x12
180x10
200x8
t-bar row
2 platesx15
2 platesx12
3 platesx10
3 platesx10
cable reverse flies
30x15
30x15
30x15
back extentions
3 sets dry of 15
abs.
3 sets of 30 hanging leg raises (10 side 10 front 10 side) super setted with cable crunches with 120 pounds for 3 sets of 15.
nice. felt good today. ate clean. maybe not enough protien but good otherwise.
3/27/08
military press
100x10
140x10
150x8
160x6
180x3
dumbell side laterals
20x15
25x15
30x12
Seated dumbell press (ss) cable upright rows
60sx10 100x10
60sx10 100x10
60sx10 100x10
quick today. i got impatient and went to workout before i had to leave for school today. which casued a time restraint.
Food was good until dinner. had some mexican i shouldnt have eaten. other then that really good day eating.
[quote]bealedozer wrote:
Ok so I quit posting in my other log simply because I lost track of time and the fact that I am really not a true powerlifter and it was in the strength sports section.
Hopefully this one will stick.
2/20/08
Deadlifts, no straps, (first time with right hand under)
140x3
230x3
320x5
370x1
410x1
430x1
pull-ups/chin ups
mex6
mex10
mex8
snatch grip deadlifts
230x3
250x3
270x3
310x1
power cleans (havent done this for a year)
140x3
190x3
230x0(miss)
230x0(miss again.)
230x0(miss yet again)
230x1(got it! finally)
incline sit ups
1x50
1x25
1x15
-super setted with-
ab machine
35lbs.x25
35x15
35x12[/quote]
I can’t imagine how sore your back must be after two deadlift variations and powercleans. Why do you do power cleans? Why not hang cleans, or off blocks? I say this becuase of all pulling your getting from the deadlifts.
otherwise…keep up the good work
[quote]wicked08 wrote:
bealedozer wrote:
Ok so I quit posting in my other log simply because I lost track of time and the fact that I am really not a true powerlifter and it was in the strength sports section.
Hopefully this one will stick.
2/20/08
Deadlifts, no straps, (first time with right hand under)
140x3
230x3
320x5
370x1
410x1
430x1
pull-ups/chin ups
mex6
mex10
mex8
snatch grip deadlifts
230x3
250x3
270x3
310x1
power cleans (havent done this for a year)
140x3
190x3
230x0(miss)
230x0(miss again.)
230x0(miss yet again)
230x1(got it! finally)
incline sit ups
1x50
1x25
1x15
-super setted with-
ab machine
35lbs.x25
35x15
35x12
I can’t imagine how sore your back must be after two deadlift variations and powercleans. Why do you do power cleans? Why not hang cleans, or off blocks? I say this becuase of all pulling your getting from the deadlifts.
otherwise…keep up the good work[/quote]
i hadnt done it in a long while. And really felt like it.
3/28
bodybuilder squats. normal stance.
50x10
140x10
230x10
230x10
250x10
250x10
260x10
leg press
8 platesx15
10 platesx15
10 platesx15
romanian dumbell deadlift
40sx15
40sx15
40sx15
60x15
leg ext.
100x10
100x10
100x10
3/31/08
dumbell benchpress
60sx10
70sx10
80sx10
85sx10
85sx10
85sx10
incline barbell press (controlled)
135x10
135x10
135x10
135x15
135x12
cable cross overs
20x15
30x15
40x15
40x15
40x15
high standing cable flys (chin level)
40x8
30x10
30x10
light ab work.
april 1 2008
arm day…honestly it was so hectic i cant remember what i did but i did PR on dumbbell triceps extensions with a 130 for 8 reps.
peace
april 15
chest
dumbell bench press
60sx10
90sx10
90sx10
90sx10
incline dumbell press
70sx10
70sx10
70sx10
70sx10
75sx10
75sx10
cable cross overs
40x20
50x15
50x12
crunches 2 sets of 50 under controle.
notes
so im weighing in around 225 pretty consistantly. not sure of my bf but id say 20-22 is a good guess.
im trying to pack on a lot more muscle. like when i hit around 240 I think i’ll cut. maybe i’ll bulk all summer and then cut up for the new school year. Im still young it would be nice to have abs in college and attract some women. lol.
april 16 i think
barbell curls
80x12
105x12
80x12
SS with
skull crushers
110x8
110x6
110x6
hammer curls
50sx8
55sx8
tricep dumbell seated behind the head extentions
100x15
100x15
100x15+5 forced reps.
tricep cable pushdowns
120x15
120x15
120x15+5forced reps
machine preacher curl
110x12
110x10
110x10
SS with
tricep extention machine
80x15
100x12
100x10
notes. I hadnt had an honest arm workout in a while so it was pretty ruff on me.