Blacklabel's Log

Training Training Logs
41

7-14-10

Bench:
barx
135x
165x1x5
195x2x4
230x3x3

DB fly: 15x3x10

Squat:
barx2x10
135x2x5
195x1x5
230x2x4
belt
270x3x3

Dips: 3x8

GM: 95x3x10

Weights were pretty easy today, so this workout only took about an hour. But this is the conditioning week, so its to be expected.

Im worried about squats… they were really easy today, didnt struggle a bit. But my left knee has been botherin my latley, and I think its due to me not sitting back enough, causing my knees to go over my toes. Ill film my next workout, so yall can judge for yourselves.

Week 1 starts saturday!

42

[quote]Nikki9591 wrote:
Good workout, not good that you’re not sleeping.

Go nap.[/quote]

Thanks!

Been workin on the sleep issue and I think im back to normal… gotta stop pulling all nighters.

43

[quote]BlackLabel wrote:

[quote]Nikki9591 wrote:
Good workout, not good that you’re not sleeping.

Go nap.[/quote]

Thanks!

Been workin on the sleep issue and I think im back to normal… gotta stop pulling all nighters.[/quote]

What are you doing all night, hmm?

Can’t wait to see the squat vid, you’ll be ‘plenty hot’ to see in action.

44

[quote]Nikki9591 wrote:

[quote]BlackLabel wrote:

[quote]Nikki9591 wrote:
Good workout, not good that you’re not sleeping.

Go nap.[/quote]

Thanks!

Been workin on the sleep issue and I think im back to normal… gotta stop pulling all nighters.[/quote]

What are you doing all night, hmm?

Can’t wait to see the squat vid, you’ll be ‘plenty hot’ to see in action.[/quote]

Me and my bros usually hit the gay bars…

45

MOAR Curls…

46

[quote]ALKoHoLiK wrote:
MOAR Curls…[/quote]

Shouldnt you be squatting right about now?

47

Ayo when is the next time where hitting up Club Lust to go hit on some sexy Sexy Latinos?

48

7-17-10

Sheiko: W1D1

Bench:
180x1x4
195x1x3
230x2x3
245x4x3 (75%)

Squat:
195x1x5
230x1x5
270x4x5 (70%)

Bench:
180x1x4
210x2x4
230x4x4 (70%)

DB fly: 15x5x10

GM: 115x5x5

Not to bad, took about 3 hours… but that’s about it. Filmed the squats, might put them up if I have time.

49

Get ready for weeks of fried shins from the volume of Sheiko. Strong lifting man, keep it up!

50

[quote]Efeguwewe wrote:
Get ready for weeks of fried shins from the volume of Sheiko. Strong lifting man, keep it up![/quote]

Haha thanks for the tip man, ill have to break out some tape and my American flag pants.

51

[quote]BlackLabel wrote:

Shouldnt you be squatting right about now?[/quote]

Lol yeah but I’m procrastinating.

Great job on Shieko. I am also going to start shieko after smolov, however trying to find a way around the “to the knees” and the rack pulls as I find full rom just a much better option.

Oh and please dear god bring out those American pants…

52

7-19-10

Deadlift
135
225
260x1x3
315x2x5
365x2x3
390x3x3

Bench:
bar
135
180x1x5
210x1x5
230x4x4

Dip: 5x8

Rack Pull: (top of shin)
135
225
260x1x3
315x2x4
365x2x3

Didn’t have time for lunges. I am not used to that much volume for deadlifts at all, I am so use to warming up and then going all out on one set. Very tuff day.

Bench was pretty easy though, no complaints.

53

[quote]ALKoHoLiK wrote:

[quote]BlackLabel wrote:

Shouldnt you be squatting right about now?[/quote]

Lol yeah but I’m procrastinating.

Great job on Shieko. I am also going to start shieko after smolov, however trying to find a way around the “to the knees” and the rack pulls as I find full rom just a much better option.

Oh and please dear god bring out those American pants…[/quote]

Thanks dude!

If you can handle smolov and sheiko back to back I say go for it. Buck youd have to be fucking crazy! lol

54

7-21-10

Bench:
bar
135
160x1x5
195x1x4
230x1x4
245x1x3
260x2x2
275x1x2
260x2x2
245x1x3
210x1x5
180x1x5

DB fly: 10x5x10 - Dont have dumbells, just using plates.

Squat:
bar
135
195x1x5
230x2x3
belt
270x2x3
290x4x3

Dip: 3x8- suppose to be 5x8, but they were hurtin my shoulders.

Gm: 115x5x5

I fucked shit up today… GET OUTTA MY KITCHEN!

Knees been botherin me a bit, gonna have to keep an eye on it.

55

Nice work, man. Good to see you posting again

56

[quote]whup wrote:
Nice work, man. Good to see you posting again[/quote]

Thanks alot bro.

57

7-22-10

Threw some shot today, been workin on my spin and it’s comin along nice. Top throw was around 47’. Hopefully I can get someone to tape me and ill be able to get some vids up.

58

7-24-10

W2D1

Squat:
195x1x4
230x1x4
270x2x3
310x4x2

Bench:
165x1x3
195x1x3
230x1x3
260x4x2

Squat:
210x1x3
250x1x3
290x3x3

DB fly: 5x10

Dip: 3x8- suppose to do 5 sets, but I decided against it.

GM: 115x3x5

Did things a little diffrently today, was suppose to do assistance between bench and squat but I didnt wanna wait 15 mins and get tightened back up. So instead I just did Squat/bench/squat/assistance and it worked out pretty well. I dont think it matters much anyway, I think the assistance is in the middle to give us a break inbetween squats.

Anywho, besides the knee aching a bit, today was great. Got some vids of my squat and bench that ill be up pretty soon. Form is definitly improving with the squats IMO, but you guys can be the judge.

59
60

[quote]BlackLabel wrote:

Very nice editing on the video.