Awesome sesh at the gym
Deadlift
135x5
225x5
315x3
405x2
475x1
495x1
505x1 PR!
505xFail
OHP
175xfail
145x3
155x3x3
Cable Golf swings
110x7 each sidex3
Tumminello Submissio Complex + Suitcase carries
45lbsx3x3/100x7each side
Crap start at the beginning but made up for it in the end.
5/9/12
Deadlift
135x5
225x5
315xdidn’t even try
Back was aching a bit and i felt like i was going to pull something awful so I ended up ditching the deadlifts.
Sad day indeed.
incline bench press:
135x5
225x3(normal grip) 225x1 (close grip)repeat 3x
weighted pull ups
45lbsx5x5
strict OHP
135x5
155x3
175x3
185x1
The next sets were combined with some explosive pullups
185x1/Pullup x3
185x3(not strict, went past nose for the concentric portion)
135x7/Pullups x3
135x7Pullups x3
foam roll my achin back. Then peace.
wsup, good day at the gym.
5/13/12
Front squats
135x5
225x5
Anderson front squats
315x3
335x1
335x1
345x1 PR
375x0
weighted pullups
60lbsx5x5
5/14
Powerclean
135x5
225x4
245x2
255x1PR
Single leg Romanians
225x3(each leg)x3
OHP
135x5
155x3
165x3
175x0
sprint on treadmill
hang leg raises side crunches ax choppers
BWx5/BWx5/140x3 X3
alright, a quicky here
5/15/12
Front squat
135x5
225x5
255x3
275x1
295x1
295x1PR
DB Rows
100x21 each side 3x
supersetted with
DB press
35 lbs x1
hanging leg raises/cable ax chops
bwX10/140x3 each side
Hello, I am posting in your log so you don’t have to feel like you are talking to yourself 
spock, because of you, it’s echoing a little bit less in this log
5/17/12
front squat
135x5
225x3
245x3
255x3
275x1
225x3
Overhead Press
135x5 (strict)
155x3
175xfail
175x3(to the nose)
175x3
175x3
Weighted pullups
60x3x5
landmines/suitcase carries
45x7each side/100x10 each side
45x7/100x10
70x7/100x10
70x7/100x10
TOday’s workout
Deadlift
135x5
225x5
315x3
405x3
495x1
545x0
Hammer preacher curls
45x14
90x7
90x7
90x7
90x4
90x3
hanging leg raises/hanging side leg raises
BWx7/BWx7(each side) x3
yup. can’t wait for tomorrow’s session
5/20/12
Single leg split squat
135x5
185x5
205x5
225x5x2
felt like I was about to get a hernia on the second to last set of these, hurt like a mofo
Hammer strength incline leg press
I worked 5 sets of 10 up to
900~lbs x21 which was a killer
Landmines
70lbsx7x3
Suitcase carries
100lbsx7x7
alright here’s today’s workout, no PR’s but a good day over all
5/21/12
Bike for 4 mins
Bench
135x5x2
225x5x2
275x2x4
Hammer Strength Lat pulldowns
45x7
90x7
135x7
180x5x5
Hanging leg raises
BWx14x3
Submission Complex
45x3x3
seems like I need more volume but work is taking up most of my time and energy. Excuse, i know.
quick on today, got a workout in during lunch break
5/22/12
front squat
135x5
225x5
265x3
275x2
295x1 PR? i’m not even keeping track right now, doubt you guys and gals are too
295xfail
Hammer strength incline leg press
300~x7
600~x7
700~x21
900~x21
These felt great
OHP/pullups
135x7/BWx10 X 3 w 30 sec rest between sets
done and back to work. gotta love it.
happy memorial day weekend T-Nation ers
I got two workouts in this weekend and here are some highlights
Squat
365x3
365x2
365x2
Repeat cycle for 3 sets
Bulgarian Split squats
225x5x3
245x3
had some overhead presses in there at 155lbs
Some normal abwork but on the ab crunch machine, i hit 140lbs for 3 sets of 5 and I can really feel it.
The weight is going back down and I’m starting to see results again. I think the last plateau that I hit last time was because I was not getting enough carbs in my diet. I’m incorporating carbs peri-workout and I can definitely feel a difference in my workouts. More energy and stamina to push harder.
Enjoy the rest of your holiday weekend. I’m gonna get some bbqin and beer guzzlin in right about now
eggs. gotta love em.
I’ve been eating a shit ton (9 per day) of eggs for several days now and am feeling great. I can bust out a workout and keep pushing harder and harder. I’ve come to realize that I am a fairly modest guy. After recolleting my workout today, i actually hit a PR!
7/10/12
bike 3 mins at 90%% intensity.
Incline BP
135x10
135x10
225x5
275x3 PR
275x1
225x7
225x5
135x14
DB Flyes/Seated rows/Tricep pushdowns
40lbs(each hand)x7/190x7/80x7
40x7/190x10/80x7
40x7/220x10/80x7
40x7/220x10/80x7
Row machine
1500 meters in 5 minutes
bicep curs
70lbsx10x3
incline treadmil walk
Max incline for 4 mins
Max incline sprint (8.4mph) for 30 seconds
max incline walk for 3 mins
max incline sprint for 20 secs
max incline walk for 2 mins
Foam roll the shit out of my hamstrings.
TO fill you in, i’ve been perusing my area for steep hills and found the nastiest, longest, dirtiest, tallest hill in the area. it’s about 500meters up at about a 5-8% grade throughout. I’ve ran (walked) this hill and also did several hill sprints the past week. My goal is to get proficient at climbing this muthasucka by the end of the month. Hamstrings are killing me though. Peace out tnaition
today was a quick one
warmup: incline treadmill 3 mins
…not much of a warmup but hey i’m young so eff it
front squat
135x5 atg
225x5x5 atg…i guess you can count this as a PR
Pullups/Cable suitcase carries
BWx10/190x7 each side
(BWx5+legs piked out/190x7)x4
BWx21/190x7 Pullup PR
and then treadmill for 8 minutes
full incline sprints for 15-25xSeconds with 40 sec walk in between x5…gotta do more of these.
bounced.
Good day. I can not wait for hill day which is coming up this weekend. Unusual since it’s so painful but shit, pushing your limits is fun.
aight, i keep working out but not being too faithful to this log. Oh well, still awesome times in the gym right now. Some highlight:
DB rows
100x10x5 no rest between sets
incline BP
275x1
Hammer strength rows
180lbs each arm x10x3
Hill sprints
x7
oh yeah, if i keep doing these, i feel that i might just cut some weight.
Hammer strength Leg press
1000x21x3
been eating a whole lot of bacon and eggs. idk if this is good for my body but, my soul is feelin pretty healthy right now.
Sup T-Nation suckers.
worked out today
nothing special except
Front Squat (ATBBC) 275x1
Magic. It was definitely legit and I Used some visualization before the lift to assist me. Mind over matter definitely.
1/1/12
Deadlift
225x5x2
315x3x2
405x3
405x1
455x1
405x2
315x5
315x10
Sprints for two rounds on treadmill
sprint outside 300 meters x 4
Colder than hell outside. happy new year all you tnation suckers.
1/2/2013
warmup on bike 1 mile
incline leg press
270 x10x2
360 x10
605x 10
750 x10
840 x10
930 x10x2
calf raises 840x14x2
bench
135x10x2
225x5
225x3 close grip
275x1x3
225x3
225x2 close grip
135x10
135x10 close grip
seated cable rows
155x10
250x7
225x7
210x7
195x7
170x7
155x7
Single arm seated dumbell press
70 lbs x5 each side
(shoulder was getting a little bit wobble here so i stopped and did some back)
Hammer strength r9ws
90lbs (each side) x10
Front squat
135x5
205x3x4
135x5x2
135lbs x10x3
Single leg romanian deadlift with barbell
135x5x2 each side
Run in the freezing cold for about 15 minutes
300 meters x8
Stretch and eat.
Whew, mishmash of stuff here. There was no purpose to my workout but to get some reps in all across the board. Great feeling.
T-Nationers. i’ve been busy working 2 jobs so i haven’t had time to keep up this log. Until now, Strength hasn’t waned that much but has also not gone up. BF has stayed the same. I guess i was in a pretty long maintenance phase. It’s much warmer here in California so I can really start sprinting and hill runs once again. For the past two weeks, I’ve just been lifting semi-heavy and hitting the rowing machine and treadmill on an incline.
Here’s a sampling of some of the stuff that i’ve been doing the past 2 months.
front squat
275x1 (not ATG) and with belt…strength went down but i’m sure it’s because i’m not training my core as hard.
265x1 ATG (with belt) felt really good
Deadlift
405…just maintaining this lift. the eccentric portion of the lift has me effed over since my gym is run by an old fogey who doesn’t like the sound of clanging weights. I don’t drop it, but i don’t lower it REALLY slow. I’ll just perform this lift when this guy isn’t around.
Pull-ups.
55lbs DB between legs X5, drop DB then perform 10 BW pullups for 3 sets
i can do 21 push ups like it’s nothing and it feels like i can go on forever
Push-press
225x1 seemed reeallly easy last time i should get this one up.
OHP
155x5. I should also work on getting these up.
Meadows Rows
100x7, 75x7, 50x7 for 3 sets. with 21 pushups between each set.
Dragon flag
BWx7 for 3 sets
hanging leg raises and side raises
3 sets of 7 for each side (front, left, right) with 21 pushups in between.
F*#*(@#@!
I typed a whole schpeel about what i’ve been up to these past two months as far as training and life. I’m feeling lazy. here’s the bullet points:
-2 jobs
-60-80 hours a week
-Increasing work capacity (in da gym and on teh yob)
-Rowing machine 500m sprints X4. 1:40 average
-treadmill max incline 9.1 mph intervals of 30sec x4
-Meadows rows drop set 100#x7, 75#x7, 50#x7 with 21 push ups between each arm. 3 sets.
-OHP: 155x3 x3
-Push Press: 225x1. Last time felt easy. I can definitely do more.
-DL: 405x1. Eff the gym i’m at, the wont even tolerate me slowly lowering this heavy ass weight, because of the sound…old fogeys. so i Don’t really go as heavy as I used to. Anyway, I’ll deadlift tomorrow at night when no one gives a sheeet.
-Front squat: 275x1 (not ATG, with belt) 265x1 (ATG, with belt.)
-Incline BP, 225x5 Close grip X3
-Dragon Flags, BWx7x3
-Pull ups, 55#DB between legs X5, drop to BW x10 for 3 sets.
-Back Squat 315x3
-Power clean 225 245. both easy. Would do more but it looks ridiculous doing this exercise in a narrow corridor. Also dangerous.
I’ve been on that rowing hype for the last two weeks. hmm. can I pull a sub 1:25 500m? i’ll see after i get some rest. This is a groove i’ve been greasing for the past two weeks.
Groves i should be greasing:
Front squat, Back squat. OHP, and push press. Maybe overhead squat…
I know. it kinda seems like i’m doing a crossfit workout but i’ve been training this way for the past 5 years before “X-fit” became popular. No i’m not a workout hipster.
Peace out tnation.
hmm, thought i’d get a drunken work out in. Inspired by Frank Yang obviously.
Had too much wine during a dinner because my associate had a point when he said “we only live once”
Well, I took that advice to heart and did a drunken work out, because…yolo motherfuckers.
Here are the results.
Anderson Squat:
135x5
225x1x7
275x1 (W/belt) had to put the safety’s up a little bit and also elevated my feet so that when I got under the bar, my hips were not too far past or above parallel.
225x1x3…
These got weaker than my past PR. I’ll have to get these back up to 315 again.
OHP/pullup combo
135x5x1/45lbs DBx5 bwx10
155x3x2/45lbs DBx5 bwx10
175x2x1
185x1x2
Pullup/Pushup combo
(45lbs DBx5 BWx10/BW x21) X3
Row for 500 meters.
yeah. maybe this was dumb, but i learned that I can’t generate as much power when slightly tipsy than when completely sober as evidenced by the weak Anderson squats. (i forgot to mention that I failed on about 2 sets of these.)
Gnight, tnation fools
2/28/2013
Yo I got two workouts in today.
A.m.
DL
135x7
225x7
315x5
405x1x4
These are starting to feel really weak. But I do have to remember that I’ve been squatting heavy for the past consecutive days.
Stiff legged dl.
315x5x3
OHP
Drop set.
155x5, 135x5, 115x5
(175x3, 155x3, 135x5, 115x5 )x2
Overhead holds? with bar X3 trying to grove in the overhead press pattern into my brain…
Overhead squat w/ bar
7x3
Tuminello submission complex x3
P.m.
Incline BP
135x7x2
225x5
225x3x2
135x7 close grip
B.o rows plus 21 pushups
125x10
(160x10, BW pushups)x4
(185x10, BW pushups)x2
Drop set 10 reps each weight: 185, 160, 125, 80, 25
Rowing machine: 4 sets of 500m sprints. Averaged 1:30 cuz there was thi cute girl doing hip thrusts right next to me for the entire set. nice.
Treadmill max incline 25-30 sec intervals at 9.1 mph. X4
I think I’m addicted to the gym. Is there a problem here? When I don’t go, I feel anxious and nervous and fidgety. I might need to switch things up and go for a run outside.