[quote]Spidey22 wrote:
[quote]PlainPat wrote:
11/30/14
? bw
AT golds
A) Seated Press
175x3 - Erased my old pr from last week because that was closer to a high incline. Also, might switch to a standing strict press just so it can be consistent no matter what equipment im on.
[/quote]
Try to get good at Push Press with me plz[/quote]
we can both do push press, but when i video it and you see that in reality im doing split jerks youre gonna be upset
12/2/14
? BW
At golds
DEADLIFT
A)Deadlift
135x8
225x5
275x3
315x1
365x1
405x1
425x8 -+belt best Ive done in awhile. plus on commercial gym bar so.
B) Deficit SLDL
(315x10)x2
C) T- Bar Rows 3x8-10
D) Pulldowns 3x12-15
E) CSR 3x12-15
12/4/14
at golds
? bw
BENCH
A) Bench
45x12
95x8
135x5,3
155x3
(185x3)x10 - fast
B) Wide Grip
(225x7)x3 -PR
C) Incline
(155x8)x4 - easy throwing them around basically
D) DB Incline
40x15
50x12
60x16- better
E) OH Extensions
20x12
25x10
30x12 - pr
F) Pushdowns
20x20
35x20
50x22 - pr
12/6/14
? BW
At universal
REP SQUAT
A) Squat
45x12
135x8
185x5
225x2
275x1
315x1
335x9 -+Belt had at least 2 more in me. PR big time
B) Pause Squat
(295x8)x2 - sort of pr. first time doing 8-10 but not really a pr cause i did 315x6x2 the last time
C) High Bar Squat
(245x10)x3 - again first time doing 8-10. might be light compared to 295x6x2 but by the end i was gassed
D) Leg Extensions 3x12-15
E) LEg Curls 3x12-15
F) Back Extensions 3x12-15
my legs are already weak right now
12/9/14
? bw
At golds
PRESS
A) Standing Press
45x12
65x8
95x3
115x1
135x10 - PR deffinetely best strict oh ive ever done
B) Standing BTN Press
(115x8)x4- PR
C) DB Front Raise 3x10-12
D) DB Lat Raise 3x12-15
E) DB Hammer Curls 3x10-12
F) DB Curls 3x12-15
Def is here.
12/12/14
? bw
AT universal
HEAVY DEAD
A) Deadlift
135x8,5,3,2
185x5
225x3
275x1
315x1
365x1
405x1
455x1
500x1 -+belt ok after like no sleep last few nights and getting sick
B) Deficit Deadlifts
(405x3)x4 - beltless good stuff
C) T-Bar Row
105x10
115x8
130x11 - PR
D) Pulldowns
100x15
120x12
140x15 - PR
E) CSR
8x15
9x12
10x16 - PR
goals for next 3 weeks
Heavy stuff
squat 375x3
Bench 260x3
Dead 500x2
Press 165x3
Rep stuff
Squat 345x8
Bench 235x7
Dead 430x8
Press 145x8
11/14/14
? bw
W4D1C1
At home
BENCH
A) Bench
45x12,8
95x8
135x5
155x3
185x1
225x1
235x9 -+Wraps +3 rep PR… beat my goal for this wave
B) Wide-Grip Bench
(205x10)x4 - PR pretty easy… tons of volume
C) Incline Bench
(155x10)x3 -PR again pretty easy
D) DB Incline 0x0 - no dumbells at home
E) OH extensions 3x8-12
F) Pushdowns 3x15-20
had an absolute shit squat day the other day, not worth mentioning. didn’t hit my goal for that at all, not even close 
but today went well
12/18/14
198.4 BW
At home
REP PRESS
A) Standing strict Overhead Press
45x10
65x8
95x5
115x3
135x1
145x9 -+wraps +10lbs -1 rep pr over literally last session. Hit over my goal for this wave by 1 rep so that’s really good. happy about that.
B) Standing BTN Press
(115x9)x4 -+1 rep PR
C) BB Front Raise 3x10-12
D) DB Lat Raise 3x10-15
E) DB Hammers 3x10-12
F) DB Curls 3x12-15
good session overall. really pushed food hard the day before and it showed.
two days of training incoming…
12/20/14
?Bw
At home
SPEED PULLS
A) Deadlift
135x8,5
185x5
225x3
275x1
(315x1)x10 - extremely fast even compared to last time
B) Deficit SLDL
(325x8)x3 - PR and easy
C) T-Bar Row
115x10
125x8
135x11 - pr
D) Pulldowns
105x15
125x12
145x9 - lot harder on the home cable system I was on but it was work
this made my core, lats, and hammies sore as fuck the next two days
12/22/14
? bw
At home
HEAVY BENCH
A) Bench
45x12
95x8
135x5
155x1
185x1
225x1
260x3 -PR at bw… also my goal for this cycle hit
B) Wide-Grip Bench
(235x5)x3 -PR
C) Incline Bench
(190x5)x3 - pr as well
D) Pushdowns
+35x20
+45x15
+55x21 - pr
stopped here. I skipped some stuff on this day and held back on the bench volume because I had terrible sleep+nutrition last two days consecutively. SO I just hit what I needed to then went to eat
Did some good pressing today…
12/27/14
? bw (its low, been travelling last few days for Christmas with the girlfriend and such and not eating like I need to be)
At home
PRESS
A) Overhead Press
45x12
65x8
95x5
110x3
125x3
140x12 - big PR last time was 145x9… felt good about this. I have a video, I Really need to take them lower so I worked on that with some backdown sets
(110x8)x4 - these all went low and were good.
B) Shrugs 3x12-15
C) EZ Front Raise 3x10-12
D) DB CUrls 5x12-15
E) Pushdowns 1x100
12/28/14
? bw
At home
DEADLIFT
A) Deadlift
135x8,3,1
185x5,1
225x3
275x1
315x1
335x3
380x3
430x8 - PR +belt
455x3 - PR at this bw and on the stiff bar at home… and fatigued… very pleased +belt
(335x5)x4 -no belt SLDL deficit
B) Pulldowns 5x10-12
C) Ab Rollouts 2x8-12 (sore as fuck, had planned more)
Notes:
-Would usually do more back work but I was sore coming into this so hit the main work and very little accessories
12/30/14
? BW
At home
BENCH
A) Bench Press
45x12
95x8
135x5
155x3
185x3
210x3
240x9 - +wraps PR feels good mane.jpg
(160x10)x5 - did these Wide grip, paused
B) Pull-ups 50 total reps
C) OH Extensions 5x10-12 (next time do dips)
Squat Friday I think is the time Ill be able to
1/2/14
? BW
At home
SQUAT
A) Squat
45x12
135x8
185x5
225x1
255x3
290x3
330x9 -+belt
(225x10)x5 - supposed to be 220, but just used 225 whatever. High Bar’d these.
B) BB Row 3x10-12- next time, do T-bars. Just didn’t feel like setting them up today.
C) Rollouts 3x12
Notes:
-My Squat was 5 lbs off my PR but I drove back/forth 250 miles to gf’s yesterday/today and had slept on a couch last night… so considering that im happy with this session.
1/3/15
? bw
At home
PRESS
A) Press
45x12
65x8
95x5
115x3
130x3
150x10 - PR
(100x10)x5 - 3 sets BTN, 2 sets normal press
—hour break while I drove friend home due to snow issues–
B) Weighted Pullups 3x6-8
C) PUshdowns 3x15-20
done.
1/4/15
Logging my 30 mins of cardio today…
Also taking a shot at logging macros although I usually eat like this normally and this is just recording it down daily
My daily goals are
P- 300g
Carbs- 500g
Fat- 100g
today I hit
p- 328g
c- 493g
F- 113g
SO overshot pro and fats a bit, but I also ate ground turkey twice if I did one of chicken instead would’ve probably made it. Also, I do eat veggies btw but I find no purpose in recording them
100 fat and 500 carbs…in b4 You make Golden Corral fit
[quote]chobbs wrote:
100 fat and 500 carbs…in b4 You make Golden Corral fit[/quote]
This is just how I have been eating last 2 months has been working well for me, and if I track it then later when I want to drop some weight I can adjust it.
Also, golden corral sucks I hate it
1/5/15
206.2 BW - Goal is a lb a week until 220 then hold there for awhile and get back to 198 better than before
At home
DEADLIFT
A) Deadlift
135x8,3,1,1
185x5
225x3
275x1,1
315x1
335x3
380x3 - for some reason this felt like it was stapled to the floor
430x9 -+Belt +1 rep PR
(285x10)x5 -SLDL Deficit no belt
OK so the plan was shrugs and abs as well but anything after the deadlift hell I went through would’ve been beating a dead horse so I cut it here and felt good with the amount of work I put in.
[quote]PlainPat wrote:
OK so the plan was shrugs and abs as well but anything after the deadlift hell I went through would’ve been beating a dead horse so I cut it here and felt good with the amount of work I put in.
[/quote]
Should’ve at least did some ab work in my opinion. I know how you feel though.
