Goddamn, its good to be back. After a few injuries and some financial fuck-ups I’m online and in the iron room.
I’ve learned my lesson on one thing… Never drink immediately after consuming a full serving of Surge and Metabolic Drive… It seemed like a good idea at the moment, but be warned.
This is for yesterday.
Legs, Calves and Abs
Squat - 3 sets of 8. 185lbs.
Leg Press - 3 sets of 10. 270lbs.
Lunge (with 45lb plate above head) - 3 sets of 12.
Leg Extension - 3 sets of 15. 90lbs.
Romanian Deadlift - 3 sets of 10. 85lbs.
Lying Leg Curl - 3 sets of 15. 90lbs.
Standing Calf Raise - 3 sets of 15. 280lbs.
Seated Calf Raise - 3 sets of 15. 90lbs.
Machine Crunch - 3 sets to Failure (130lbs). 15, 20, 15.
Cable Crunch - 3 sets of 15. Tall Stack (appx. 150lbs).
Slept well, McD’s southern style sandwich for dinner, among other things.
DOMS sucks. I should have gave it a rest today, but meh…
Kicked the coffin nail habit cold today, and drinking more water then before which is a plus.
Easy day today. Good sleep + great breakfast make for good lifts.
Shoulders and Traps
Cable Lateral Raise - 3 sets of 12. 30lbs.
[i]/Superset with[/i]
Cable Bent-over Raise - 3 sets of 12. 30lbs.
Overhead Dumbbell Press -3 sets of 12. 40lbs.
Reverse Machine Flye - 3 sets of 20. 80, 60, 50lbs.
Barbell Shrug - 4 sets, 2 of 6 and 2 of 8. 225lbs (strapped)
Dumbbell Shrug - 3 sets of 8. 100lbs.
Drinks were flowing tonight. Rosemary chicken Ravioli among other good things for dinner.
This one is also for yesterday. I’ve recently discovered Legends of Elder Scrolls: Oblivion for the 360 and now that I’m in and out of employment, that has been a huge chunk of my day (and night).
Back and Biceps
Bent over Barbell Row - 4 sets, 2 of 6 and 2 of 8. 135lbs.
Lat Pulldown - 3 sets of 8. 140lbs.
One Arm Dumbbell Row - 3 sets of 8. 60lbs.
Reverse Grip Pulldown -3 sets of 8. 140lbs.
Incline Dumbbell Curl - 3 sets of 12. 22.5lbs.
[i]/Superset with[/i]
EZ bar curl - 3 sets of 12. 50lbs.
Cable Concentration curl - 3 sets of 15. 45lbs.
And so, my diet has improved.
Not much else.
Yesterday as well.
Chest, Triceps and Abs
Bench Press - 3 sets of 8. 135, 155, 185lbs.
Incline Dumbbell Press - 3 sets of 10. 55, 60, 65lbs.
Incline Dumbbell Flye - 3 sets of 12. 40, 45, 45lbs.
Machine Pec/Deck Flye - 3 sets of 15. 120lbs.
Close Grip Bench Press - 3 sets of 8. 95, 115, 135lbs.
Pressdown (rotate handle) - 3 sets of 10. 80, 85, 85lbs.
Lying Tricep Extension - 3 sets of 12. 50lbs.
Hanging Leg Raise - 3 sets to Failure. 25, 20, 15.
Swiss Ball Crunch - 3 sets to Failure. 45, 45, 40.
Eating better, drinking more water…
Getting kinda boring at this point.
Yesterday.
Shoulders and Traps
Overhead barbell press - 3 sets of 8. 95, 115, 115lbs.
Upright Row - 3 sets of 10. 95lbs.
Lateral Raise - 3 sets of 12. 17.5lbs
Bent-over lateral Raise - 3 sets of 15. 25lbs.
Barbell Shrug - 3 sets of 8. 215lbs.
Dumbbell shrug - 2 sets of 10. 100lbs.
Nothing other then plain ol’ soreness. No more beer, just cans of AriZona.
Late again, this is Fridays.
Back and Biceps
Straight arm pulldown - 3 sets of 15. 110lbs.
[i]/Superset With[/i]
Pull-Up - 3 sets to failure. (Assisted 120lbs) 10, 10, 8.
Seated Cable Row - 3 sets of 12. 90, 100, 110lbs.
Lat Pulldown - 3 sets of 15. 110lbs.
Barbell Curl - 2 sets of 6, 1 set of 8. 70, 80, 80lbs.
Preacher Curl (EZ Bar) - 3 sets of 8. 60lbs.
Alternating Dumbbell Curl - 3 sets of 8. 25, 30, 35lbs.
Been to an awesome air show and had some drinks, but other then that pretty damn clean. Lots of seafood too.
Yesterdays.
Legs and Calves
Barbell Squat - 2 sets of 6, 2 sets of 8. 135, 185, 185, 195lbs.
Smith machine Front squat - 3 sets of 8. 135, 135, 160lbs.
Hack Squat - 3 sets of 8. 180, 180, 250lbs.
Leg Extension - 3 sets of 8. 110lbs
Romanian Deadlift - 3 sets of 8. 80, 80, 90lbs.
Lying leg curl - 3 sets of 8. 110lbs.
Seated calf raise - 3 sets of 20. 115lbs.
[i]/Superset with[/i]
Leg press calf raise - 3 sets of 20. 115lbs.
Semi good eating, though not too concerned about cutting right now.
Two days ago.
Chest, Triceps and Abs
Bench Press - 3 sets of 8. 185, 185, 205lbs.
Incline Dumbbell Press - 3 sets of 10. 55, 65, 70lbs.
Incline dumbbell flye - 3 sets of 12. 50lbs.
Pec/Deck flye - 3 sets of 15. 120, 140, 140lbs.
Close Grip bench press - 3 sets of 8. 115, 135, 135lbs.
Pressdown (rotate handle) - 3 sets of 10. 80lbs.
Lying tricep extension - 3 sets of 12. 60lbs.
Hanging leg raise - 3 sets to failure. 20, 18, and 15.
Swiss ball crunch - 3 sets to failure. 40, 25, and 40.
Getting easier, meh…
Yesterdays.
Shoulders and Traps
Overhead barbell press - 3 sets of 8. 95, 115, 115lbs.
Upright row - 3 sets of 10. 95lbs.
Lateral raise - 3 sets of 12. 25lbs.
Bent over lateral raise - 3 sets of 15. 30lbs.
Barbell shrug - 3 sets of 8. 225, 275, 275lbs.
Dumbbell shrug - 3 sets of 10. 100lbs.
I feel better now.
It’s been a damn long while. I have been training recently on a beginner bb plan, cause as of now thats where I belong. But, its still consequence that I uphold the reasons why I do what I do and come to this forum, let alone this site. I have not forgotten what I am in this instance.
Back, Biceps and Abs
Bent-over barbell row - 4 sets, 8,8,10,12. 135lbs.
One-arm dumbbell row - 4 sets 8,8,10,12. 45lbs.
Incline dumbbell curl - 3 sets, 10,12,15. 22.5lbs.
Machine preacher curl - 3 sets of 12,12,15. 25lbs.
Hanging leg raise - 3 sets of 20.
Swiss ball crunch - 3 sets of 20.
Supplements running low. Been tryin to cut down bf to less then 7%. Thats gonna take me a long while, but whatever.
Eating at 50% cleanliness. every 3 hours or so. Not enough veggies still, but progress is progress. Will warm up inside-out style next week.
Week 3/6
Bench Press focus
Bench Press - 5 sets of 3. 225lbs.
Longpull - 4 sets of 8. 150lbs.
Dumbbell press - 4 sets of 6. 85lbs.
Dips - 4 sets of 6.
Machine Crunch - 2 sets of 8. 150lbs.
Reverse Crunch - 2 sets to failure. 20 reps.
Oblique Crunch - 2 sets to failure. 20 reps.
Double Crunch - 2 sets to failure. 28 reps.
Plank - 2 sets to failure. 1 Minute each.
I bench the Dave Tate way like in the expose article. The abs routine is purely supplementary. good powerlifters have strong core strength so thats why i decided to implement it.
Squat focus
Squat - 6 sets of 3. 225lbs.
Lying leg curl - 4 sets of 6. 120lbs
Leg extension - 4 sets of 6. 150lbs.
Donkey calf raise - 4 sets of 20. 320lbs.
Cable Crunch - 2 sets of 8. Tall Stack
*Hanging knee raise - 2 sets to failure. 3?
Crossover crunch - 2 sets to failure. 25
*Hanging knee twist - 2 sets to faliure. 1
Side plank - 2 sets to failure. 50 seconds.
Some asshole stole the hangers. had to hang by grip strength. Likeweise cardio too.
Elliptical 45:00min, 11/20 interval resisitance. No warmup/cooldown.
Cardio day, since Mon, Wed, Fri and Sat are my lifting days.
Treadmill 27:00min. 3 min warmup @ 3.0inc/4.0mph. Interval at 4.0inc/4.0mph, 4.0inc/8.0 at a ratio of 70sec/30sec for 10 sets.
This is a modified Barr technique. kicked my ass easy enough though.
I actually had a salad with a whole tomato for my 1st dinner, and I am quite satisfied with my current diet progress. though im only 20% of where I want to be with it.
Upper Body Focus
Close-grip Bench Press. 4 sets of 10. 175lbs.
Dumbell Front Shoulder raise. 4 sets of 10. 35lbs.
Incline Bench Press. 4 sets of 10. 165lbs.
Dumbbell shoulder press. 3 sets of 10. 45lbs.
Skullcrushers. 4 sets of 8. 80lbs.
Medicine Ball Chop. 2 sets of 8.
Sizzor Kick. 2 sets to failure. 40 reps.
Standing Oblique cable crunch. 2 sets of 15. 100lbs on the FreeMotion machine.
Decline Medicine ball twist. 2 sets of 20. 7kg
Dragon Flag. 2 sets to fail. 7 so-so ones.
Worked today, was ok tired, not totally exhausted. Ate pretty decent, at about 30% better then usual. BEC, SPK on an 8-grain for morning. Chicken, sauteed onions and provolone on white for lunch. dinner is a mrp.
Deadlift Focus
Deadlift. 4 sets of 8. 275lbs. (with wrist wraps, no belt!)
Leg Curl. 4 sets of 10. 120lbs.
Lunge. 4 sets of 8. 45lbs Plate hoisted above head.
Leg adduction. 2 sets of 8. 130lbs.
Leg abduction. 2 sets of 8. 130lbs.
Lat Pulldowns. 6 sets of 10. 150lbs.
Standing Calf raise. 4 sets of 20. 240lbs.
I was suprised I could lift what I did with the deadlift. No belt or knee wraps, just wrist wraps to keep grip tight. I ate breakfast twice today, 1/2 stack of Fiber One pancakes with real maple goop, and a Turkey, egg, and cheese (SPK) on a 8-grain bagel a half hour later. Shugart suggests eating Bfast twice, so I will take his advice.
Bench Press Focus
Bench Press. 5 sets of 3. 245lbs(!)
Longpull. 4 sets of 8. 170lbs.
Flat bench dumbbell press. 4 sets of 6. 90lbs.
Dips. 4 sets of 6. (no weight)
Machine crunch. 2 sets of 12. 120lbs.
Hanging Knee raise. 2 sets of 15.
Oblique crunch (25lb plate held). 2 sets of 15.
Roman chair russian twist. 2 sets of 12. 5kg m/b.
Dragon Flag. 2 sets to failure. 4, decent form.
I had some weight on the bench today, i’ve never did that much before. Eating was atrocious yesterday, gorged on a fuckin buffet style high-class brunch. Included smoked salmon, rice pudding, oat bran muffin, eggplant rogatini, pasta salad, honeydew mellon, cantaloupe, strawberries and some other shit. Anyways it was a whole lot, couldnt eat for the rest of the day. I may not do that again for a long while, but I do feel stronger today.
Squat Focus
Squat. 6 sets of 3. 225lbs.
Leg curl. 4 sets of 6. 130lbs.
Leg extension. 4 sets of 6. 180lbs.
Standing calf raise. 4 sets of 20. 360lbs.
Crunch. 2 sets of 12.
Sizzor kick. 2 sets of 15.
Standing Oblique Cable crunch. 2 sets of 15. 120lbs.
Decline medicine ball crunch. 2 sets of 15. 5kg m/b.
Plank. 2 sets to failure. 60 seconds.
Kinda tired today, not too much energy. pushed a bit at the end, but starting off was a pain in the ass. it also hurt a bit in my rotator cuff when I loaded 275 on the squat bar. I had my Inzer belt on and shit but by shoulder was hurtin so I dropped it down to two 45’s instead.
Upper Body Focus
Close grip bench press. 4 sets of 10. 185lbs (135 modified)
Dumbbell front shoulder raise. 4 sets of 10. 35lbs.
Incline Bench press. 4 sets of 10. 175lbs. (155 Modified)
Dumbell shoulder press. 3 sets of 10. 50lbs.
Skullcrushers. 4 sets of 8. 90lbs.
Cable crunch. 2 sets of 12. Tall stack.
Swiss ball roll-in (jackknife?). 2 sets of 12.
Crossover crunch. 2 sets of 15.
Lying winshield wipers. 2 sets of 12.
Side Plank. 2 sets to failure. 60 seconds each side.
The ‘winshield wipers’ should have been weighted with a medicine ball or some shit. How the hell can you keep a ball between your feet like that?That shit was falling slipping sliding out of the pocket no matter how hard i squeezed. pissed me off. anyway, I ate like hell today, small meal for morning and (tasty) pastrami hero 7 hours later. hit the gym real exhausted and Im kinda pissed today to begin with, not sure why.
Deadlift focus
Deadlift. 4 sets of 8. 245lbs.
Lying leg curl. 4 sets of 10. 110lbs.
Lunge. 4 sets of 8. 45lb plate hoisted above head.
Shrug. 4 sets of 6. 360lbs.
Bicep curl. 4 sets of 8. 80lbs.
Pulldowns. 6 sets of 10. 140lbs.
standing calf raises. 4 sets of 20. Tall stack.
Ran out of protien. i need to get more for next month, and the next two weeks. I realized im pissed because I keep dropping weight. I did a slower tempo on the negatives, like a 1 second up, 3 seconds down rythem and noticed I was weaker then I thought. I went from 275lb deadlift to 245lbs in a week. I know im doing something wrong, but what?
If anyone but me reads this log, please help. I modified the weight to account for longer negative T.U.T but I dont like the drop by 20lb+ one bit.
Bench Press focus
Bench Press. 5 sets of 3. 245lbs.
Longpull. 4 sets of 8. 170lbs.
Flat bench dumbbell press. 4 sets of 6. 90lbs.
Dips. 4 sets of 6. Ok
Weighted crunch 45lb plate. 2 sets of 10.
Hanging knee raise. 2 sets to failure. 17 reps.
Hip thrust. 2 sets to failure. 15 reps.
Reverse crunch. 2 sets to failure. 15 reps.
Oblique crunch. 2 sets to failure. 15 reps.
I diddnt drop weight today and I did slower negatives, so thats a plus. I had about my body weight in protein today, another plus. I got about one more week on this program until I switch it up to another, then a max-out week followed by a rest week. I am keeping my carbs as low as I possibly can during the day without crashing. One day/change at a time.