upper
handcuffs x 10 x 2
rear delts DB standing 10 x 20 x 2
flat db bench 1-count contraction, 1-count stretch
15 x 10
30 x 10
50 x 10
75 x 10
100 x 20 (loose form)
50 x 10 x 4 (tight form)
Deadstop Smith ROws
1pps x 10
2pps x 10
2.5pps x 10
DB Rows Braced on low incline bench
100 x 10 x 5 sets
A1
Bicep Curl Palms Up
10 x 10
15 x 10
20 x 10
25 x 10
30 x 9
25 x 8
20 x 8 x 3 sets
A2
Rope Pushdowns Tricepppp
70 x 10
110 x 10 x 5 sets
90 x 10 x 3 sets
likin the ahms supasett
legs on saturday deload
DL sumo
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
A1
Rack DL lowest setting
225 x 5 x 2
275 x 5
315 x 5 x 2
A2
Leg Curl Seated
115 x 10
135 x 10
160 x 10
170 x 10
170 x 8
Went a bit too hard on the rack DLs errector set is sore lol
Tuesday
Upper deload
handcuffs x 10 x 2
pullaparts x 20 x 2
light tricep pushdowns x 20 x 2
bench to manpon
135 x 10
235 x 20 narrow
235 x 20 wide grip
Pullups wide, neutral, chin
1/1/1
2/2/2
3/3/3
4/4/4
DE upper
handcuffs x 10 x 3
pullaparts mini x 20 x 3
DE Bench Press
135 x 3
add short average bands on second lowest pin setting
135 x 3 x 2
185 x 3 x 7
205 x 3 x 6
1.5 rep lat pulldowns
80 x 10
140 x 10 x 2
DB row relatively strict
100 x 10 x 6 sets
Tricep Extension on bench
20 x 10
35 x 10
40 x 10
50 x 7
Fat Gripz hammer curls seated
15 x 10
30 x 10
35 x 10
45 x 10 no fatties
A1
Cordova Extensions
60 x 10 x 6 sets
A2
Alt DB curls w/ 5 count neg
35 x 5
45 x 5
55 x 5 x 3 sets
45 x 5
facepulls cable
100 x 20 x 2 sets
100 x 10 x 4 sets
peaceout
feelsprettygoodman.bitmap
sunday
DL up to 405 x 1
low back feelin meh
monday
bench
365 x 3
Lower
low back is still feeling meh so I took it eazy
bodyweight: 241.6 upon waking
Leg Ext (1-count on top, 4 count negative)
75 x 30
100 x 30
120 x 30 (burrn)
Fire Hydrants
BW x 20
BB Squat Paused below parallel
135 x 6
185 x 6
225 x 6 just not feeling awesome
A1
Lunge same leg
30 x 10 (L/R)
40 x 10 (L/R)
50 x 10 (L/R)
A2
Leg Press Low shoulder width stance, no lockout 3-count negatives
2pps x 20
3pps x 20
4pps x 20
Quad stretch and peaceout.
I’ve been doing somewhat of a CBL diet, not super strict, but fasting until noon-2PM and eating for 6-8 hours for maintenance. I’m not sure if cutting out my FMC is hurting my recovery.
upper
feelin pretty good
handcuffs x 10 x 3
Pullaprts x 20 x 3
Flat DB Press semi-neutral grip (1-count on top, bottom and squeeeeeeeze the whole time)
15 x 10
40 x 10
60 x 10
70 x 10
100 x 10 (form was fine but wasn’t feeling the chest working as hard)
70 x 10, 9, 9
Standing Overhead Press (LOL i’m weak on these especially with my chest/shoulders pumped) very little rest between sets
95 x 10 x 2
95 x 5 x 4
Lying tricep ext on bench DBs
15 x 10
25 x 10
35 x 10
45 x 8
A1 Lateral Raise Seated Muy Stricto
20 x 10 x 4
A2 45 plate raise
45 x 20 x 4
little rest between the two maybe 20-30 seconds
1.5 reps pulldowns
80 x 10
100 x 10
120 x 10
130 x 10
130 x 6/6/6/6/6 (20 sec between sets)
Deadstop DB Rows with opp. leg and arm on bench
50 x 10
70 x 10
100 x 10 (hard dude to the big ROM with long legs and shortish arms)
1.5 reps Preacher DB Curl
10 x 10
15 x 10
20 x 10 x 3
20 x 7
20 x 6
Fat Gripz Hammer Curls Paused on top
15 x 10
25 x 10
35 x 10/8/7/7
Getting swole.
saturday
lower
leg curl seated
100 x 10
130 x 10
150 x 10
170 x 10 x 2
190 x 10
170 x 10
Rack Pull lowest pin setting doh strapped up
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 (shut it down after this due to low back feeling meh)
Band Resisted Back Extensions (elite light band)
BW x 10 x 3
BW reverse hypers on a ball
BW x 10 x 3
15 degree incline walking @ 3.5 mph x 10 minutes
Monday
Upper
handcuffs x 10 x 3
pullaprts x 10 x 3
tricep pushdowns light x 20 x 3
reverse band wide grip bench (36" grip)
135 x 5
185 x 2
225 x 2
275 x 2
315 x 2
375 x 2
425 x 0.9 (got a little too low on my belly and stalled with elbows at 90 for 10 seconds)
425 x not even close
325 x 12
Underhand BB rows
135 x 10
185 x 10
225 x 10
275 x 10 x 2
225 x 10
Peaceout.
do you have any actual back issues? Didnt read through all of ur log but i noticed the past few sessions you are noting the lower back feeling meh, just thought id check as someone with terrible back bullshit. If the lunges and split squats feel good…id work the shit outta them and maybe stick to a DE effort style on squats/deads, if you dont have an injury, you might just need a lil decompression time from super heavy weights, being that you are a fucking tank.
Solid shit in here.
bignate: thanks man, I appreciate your comments. Back issues suck.
I haven’t had to deal with anything serious since dealing with stress fractures in L4-L5. I really only added squats back in 2009 and DLs in 2011. Even now I have to make sure I have: solid form, adequately stretched out hams/quads/hip flexors, and need to allow for my low back muscles to recover more so than other groups.
I think I’ll take a week or two off of any heavy spine loading and reevaluate.
[quote]deat wrote:
bignate: thanks man, I appreciate your comments. Back issues suck.
I haven’t had to deal with anything serious since dealing with stress fractures in L4-L5. I really only added squats back in 2009 and DLs in 2011. Even now I have to make sure I have: solid form, adequately stretched out hams/quads/hip flexors, and need to allow for my low back muscles to recover more so than other groups.
I think I’ll take a week or two off of any heavy spine loading and reevaluate. [/quote]
good luck man, backs a bitch, sounds like we have similar things to keep in mind, the worst for me is thinking long term, knowing that taking a week off of heavy shit, can be the difference between still functioning when im older rather than a few extra pounds now.
[quote]bignate wrote:
long term, knowing that taking a week off of heavy shit, can be the difference between still functioning when im older rather than a few extra pounds now. [/quote]
the truth
Monday
legs
did sum stuff
Tuesday
upper
lifted da waits
Get that back better bud. I treat way too many people who didn’t back off when they had the chance, and that shit gets ugly down the road.
Nate’s right though, you look like a damn tank.
[quote]wiggles wrote:
Get that back better bud. I treat way too many people who didn’t back off when they had the chance, and that shit gets ugly down the road.
Nate’s right though, you look like a damn tank.[/quote]
Thanks Wiggles. I appreciate the advice and compliments.
Vacation
Cake pr
Upper
Extensive warmup
Bench against doubled mini bands on 90lb DBS
285 'x 1
335 x 1
Ext rot, pulls parts face pulls
lower deload
fire hydrants
bw x 20 x 2 sets
Hip Thrusts
BW x 20 x 2 sets
Single Leg SDL
BW x 10 x 3 sets
Leg Ext
100 x 30
130 x 30
140 x 20 x 2 sets (barely got last set
140 x 13
DB Lunge
5 x 10 continuous reps each leg
15 x 10
25 x 10
Iso Split Squat Holds
100 x 30 seconds x 2 sets
Felt like throwing up so waited a bit and since it was a deload called it good.
Push
handcuffs x 10 x 3
pullaparts x 10 x 3
dynamic bench with feet up on aerobics steps
45 x 20
135 x 3 x 2
add short light elitefts bands
135 x 3
185 x 3 x 10 (different grips, powerful)
Seated Military Press
135 x 10 x 4 sets
Gigante set Meadows Laterals/Regular Laterals/glass raises
35 x 10, 40 x 10, 45 x 10/ 15 x 10, 20 x 10, 25 x 10/ 15 x 10, 10 x 10
35 x 10, 40 x 8/ 15 x 10, 20 x 10 (loose form)/10 x 10, 12 x 10
Rope Tricep Extensions (1-count hold on first ten reps then a 10-second hold on top)_
90 x 10 10 sec x 6 sets
lower
fire hydrants x 20 x 2 sets
leg curl bridges with towels on wood floor
BW x 12 x 4 sets (last set was crazy hard)
Leg Press against doubled up heavy and average bands elitefts less than 30 sec between all sets
1pp x 10
2pps x 6
3pps x 6
4pps x 6 x 4 sets
2pps x 6
Four rounds of each continuous
A1
Standing calf raise on plates
50 x 20
A2
Goblet Squat
50 x 20
A3
Jump rope x 50
A4
Back extension
BW x 12
upper
handcuffs x 10 x 2 sets
bench
135 x 5
225 x 1
275 x 1
225 with 25 lb plate earings danglin wif elite mini band short doubled x 5 x 3 sets
225 with 25 lb plate earings with 10 lb plate earings wif elite monster mini short x 3 reps
Cable Row waist level pulley
60 lbs x 20 reps x 3 sets (squeeeeeeezin lat x 20 reps = lat cramping)
Strict DB row on supported w/ knee and hand on bench
30 x 10
50 x 10
75 x 10
85 x 10
90 x 10
95 x 10
100 x 10 (got a lil looser with low back english so called it good)
Machine Row
110 x 10/10/10/10 (partial high, ""low, ""neutral, full range neutral)
130 x 10/10/10
140 x 10/10/10
Paused Hammer Curls Strict w/ fat gripz
15 x 10
25 x 10
30 x 10 x 2 sets
25 x 10 x 3 sets (pump city)
Seated Incline Curls myo reps
25 x 5/5/5/5/5/4/4
Bicep stretch DC style
BB Row finished (fat gripz/wide/underhand/regular/fatgrips)
135 x 50 reps continous
hi
