1/15/12
XXXtra Recovery Workout
-Bench
45x4x10
-Squat onto Bench (Didn’t want to set up the boxes just to put em away. Serves the same purpose in opening up my hips and getting blood going anyway.)
45x4x10
-Mini band Pushdownsx50
-Mini Band Hamstring Curlsx25 each leg
-BB Complex x 3 goes
Deadliftx6
Powercleanx6
Front Squatx6
Push Pressx6
Pendlay Rowx6
Good lil’ recovery workout can’t wait for tomorrow.
1/16/12
Accumulation Week 3
ME Lower
-Conventional 2" deficit deadlifts
65x2x5
115x5
135x5
170x5
200x3
225x3 -easy
250x3 -OK
275x3 - Add belt and harder
300x1 -(Good. +35lb PR. Got a video will post up as soon as I figure it out how to. Go for 315x1 Next.)
275x1 -Backed off and hit an easy single just to get my 3 >90%.
-DB RDL
25x12
60x20,20,15,5 (get 25-25-10 next.)
-Band GM’s
Lightx45,35,20 (get 50,40,10 next)
-Pulldown Abs
25x12
50x30,30 (get 55x25=20-15 next.)
Amazing workout. Will post video as soon as I figure it out.
1/16/12
FIRST VIDEO! Lol.
Haha easy pull. Might want to think about getting a bigger piece of wood because it looks like you aren’t having the best balance because of the toes over the edge of the wood lol
[quote]arramzy wrote:
Haha easy pull. Might want to think about getting a bigger piece of wood because it looks like you aren’t having the best balance because of the toes over the edge of the wood lol[/quote]
Thanks man, it looks easier than it felt on video. You can tell it was hard when I walk away half-dazed. And yeah I could only find 2 boards I need to find a 3rd one around the house or something. Wasn’t that unstable though.
Just went through your log. I used to make progress like that until I took an arrow to the knee. But seriously, how much weight have you gained for you to put on 20lbs PRs workouts after workouts.
[quote]Macmade wrote:
Just went through your log. I used to make progress like that until I took an arrow to the knee. But seriously, how much weight have you gained for you to put on 20lbs PRs workouts after workouts. [/quote]
LOL skyrim jokes. I checked this morning I’m only at 163 so 3 lbs in like 3weeks. I’ve got a food log if anyone wants me to put it up again. I stopped because I always ate the same shit anyway. Plus I’m starting to grow a beard so all my gainz are problyz from thatz bro.
Lol in all seriousness I think conjugate is responding well with me. The extra workouts are making my motor units really good at benching and squatting. I’m literally squatting and benching 4x a week each at least depending on my ME. Thanks for stopping in.
[quote]PlainPat wrote:
[quote]Macmade wrote:
Just went through your log. I used to make progress like that until I took an arrow to the knee. But seriously, how much weight have you gained for you to put on 20lbs PRs workouts after workouts. [/quote]
LOL skyrim jokes. I checked this morning I’m only at 163 so 3 lbs in like 3weeks. I’ve got a food log if anyone wants me to put it up again. I stopped because I always ate the same shit anyway. Plus I’m starting to grow a beard so all my gainz are problyz from thatz bro.
Lol in all seriousness I think conjugate is responding well with me. The extra workouts are making my motor units really good at benching and squatting. I’m literally squatting and benching 4x a week each at least depending on my ME. Thanks for stopping in. [/quote]
aha I’m growing a beard too, the beard definitely has something to do with strength gains
[quote]XArena wrote:
[quote]PlainPat wrote:
[quote]Macmade wrote:
Just went through your log. I used to make progress like that until I took an arrow to the knee. But seriously, how much weight have you gained for you to put on 20lbs PRs workouts after workouts. [/quote]
LOL skyrim jokes. I checked this morning I’m only at 163 so 3 lbs in like 3weeks. I’ve got a food log if anyone wants me to put it up again. I stopped because I always ate the same shit anyway. Plus I’m starting to grow a beard so all my gainz are problyz from thatz bro.
Lol in all seriousness I think conjugate is responding well with me. The extra workouts are making my motor units really good at benching and squatting. I’m literally squatting and benching 4x a week each at least depending on my ME. Thanks for stopping in. [/quote]
aha I’m growing a beard too, the beard definitely has something to do with strength gains
[/quote]
Same! I’m growing out the mustache/goatee combo right now. Can’t wait to see how it turns out in another few months. This is going to be epic.
CS
[quote]CSEagles1694 wrote:
[quote]XArena wrote:
[quote]PlainPat wrote:
[quote]Macmade wrote:
Just went through your log. I used to make progress like that until I took an arrow to the knee. But seriously, how much weight have you gained for you to put on 20lbs PRs workouts after workouts. [/quote]
LOL skyrim jokes. I checked this morning I’m only at 163 so 3 lbs in like 3weeks. I’ve got a food log if anyone wants me to put it up again. I stopped because I always ate the same shit anyway. Plus I’m starting to grow a beard so all my gainz are problyz from thatz bro.
Lol in all seriousness I think conjugate is responding well with me. The extra workouts are making my motor units really good at benching and squatting. I’m literally squatting and benching 4x a week each at least depending on my ME. Thanks for stopping in. [/quote]
aha I’m growing a beard too, the beard definitely has something to do with strength gains
[/quote]
Same! I’m growing out the mustache/goatee combo right now. Can’t wait to see how it turns out in another few months. This is going to be epic.
CS
[/quote]
Lol beards all around.
1/17/12
XXXtra Recovery
-Box Squat onto 12"
45x4x10
-Bench
45x4x10
-Tricep Pushdowns
Choked Minix50
-Hammy Curls
Choked minix25 each leg
-BB Complex w/ 65 lbsx3
Deadliftx7
Hang clean x7
Front Squatx7
Push Pressx7
Pendlays x7
Hamstrings feel a bit raw today but not too bad. Excited to do some ME upper tomorrow not sure what I want my ME to be yet. Either Close grip, 1 board, 1 board close grip, or low incline.
1/17/12
Fuck physics midterms. That will be all.
[quote]PlainPat wrote:
1/17/12
Fuck physics midterms. That will be all.[/quote]
Does your teacher suck? That’s the only excuse I’ll accept.
[quote]spar4tee wrote:
[quote]PlainPat wrote:
1/17/12
Fuck physics midterms. That will be all.[/quote]
Does your teacher suck? That’s the only excuse I’ll accept.[/quote]
Yeah hes like an old vietnam veteran who has flash backs during class and can’t hear. He doesn’t even has a physics degree he majored in buisness. The only thing I know for this test is F=ma and thats because of westside.
1/18/12
ME Upper
-2 Board Press Pinky on Rings 3RM (Starting without the boards)
45x2x5
70x5
85x5
100x5
115x3
135x3 (Easy as hell. fast too.)
150x3 (Added the 2 boards here. +1 REP PR)
160x3 (+10 lb PR on all pressing ever.)
165x2 (+15lb PR on all pressing. Looking to put up 170x3 next week.)
-Floor Rolling DB Extensions SS Choked mini band pushdownsx25 each set
10x12
25x15,15,15,15 (Get 20,20,20 next)
-DB Front raise
5x10
15x25,20,15 (get 25,25,10 next.)
-Bent DB Rows (More like kroc rows today.)
30x12
60x30,20,10 (Get 65x20,15,15,10 or something similar next time.)
-Seated Face Pulls
15x12
35x20,15,25 (Lol get 25,25,10 next.)
Good workout got a video of the 165x2 coming up soon.
Liking these PRs. Keep it up.
1/18/12
165x2 2 Board Press Pinky on Rings
[quote]spar4tee wrote:
Liking these PRs. Keep it up.[/quote]
Thanks man, I’m liking em too haha. I gotta stop in on your log more often, and will do.
1/19/12
DE Lower from fucking hell
-Box Squat onto 10"
45x2x5
80x5
115x3
135x12x2 (Ok got sets 3, 9, and 12 on video coming up. To say the least these sucked. The 10’ Box along with not keeping my back tight enough/chest up =back rounding terribly. Didn’t feel awful during the sets but looked bad on video. Just something else to work on. Speed was good though.
-Conventional 2in. Deficit Deadlift
115x3
135x2
170x12x1 (Easy and fast.)
-Pull throughs
25x12
50x20,20,10,10,10,10 (get 20,20,20 next. These sucked, needed to get more of a squeeze out of them.)
-SSB GM’s from pins at 9holes showing
80x10
95x20,20,10,10 (OK switch to straight bar. These are fucking crazy hard. And my half-rack set up makes it near impossible to do without to straight bar.)
-DB Side Bends
40x30,15,15 (get 30,20,10 next.)
-Hammy curls
Minix20 each leg
Lightx30,20 (Using both legs)
2 Mini’s x30 (using both legs.)
Alright so after this I was fucking exhausted. Felt like god struck me down this session because I had to do it a day early. Whatever gonna kill this shit next week. Gotta work on getting my form up to par because back rounding = a no no.
1/19/12
3rd set
9th set
12th set
Deads set 3
