nov 30
bench press
135 x 5
155 x 5
175 x 12
OH Press
90 x 5
105 x 5
120 x 7
Incline Dumbbell press
35 x 3s10
Batwings
35 x 3s10
Face Pulls
70 x 3s10
Leg Raises
3s5
Lateral Raises
15 x 3s10
Dec 3.
Deadlift
175 x 5
205 x 5
225 x 8
felt weak as F today. sh!t.
Good mornings
65 x 3s8
Leg Curls
47.5 x 8
35 x 2s8
Leg Raises
3s8
Crunches
3s8
will be cheering for bisping in the fight tonight, although i am a fan of miller too. so i don’t really care who wins.
Dec 5.
Kroc Rows.
65 x 5
75 x 5
85 x 14
Lat Pulldowns
85 x 5
97.5 x 5
110 x 10
ghetto tbar rows
50 x 10
75 x 3s10
Meadows Rows
50 x 3s10
wow my left hand grip really sucked on these
BB Pullovers
45 x 3s10
Bicep Curls
55 x 4s10
the narrow grip was really aggravating my elbow tendinitis, so i switched to wide grip seemed to help.
Reverse bicep curls (w/ wrist ext)
45 x 3s10
Dec. 13 a week! since my last workout.
During this week i’ve had bronchitis, and i gave my 2 weeks notice on my job.
Moving next monday.
This fall has been a bit of a bust for me training wise, I think over all i’ve gotten weaker.
I’m going to do a dan john program for 6 weeks before heading back into 5/3/1 or something.
the plan is called “even easier strength” I’m doing the simplest version of it.
Basically, “For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep, in fact, never even get close to struggling. Go as light as you need to go and don?t go over ten reps for any of the movements in a workout. It is going to seem easy. When the weights feel light, simply add more weight.”
The five lifts i chose are
bench press,
front squat,
snatch grip deadlift,
straight arm pull downs
Pull ups.
Today I did
bench
95 x 10
135 x 10
185 x 5
185 x 5
Front Squat
45 x 10
135 x 5
135 x 5
Snatch grip deadlift
135 x 5
135 x 5
185 x 5
185 x 5
Straight Arm Pull Downs
60 x 10
60 x 10
70 x 5
70 x 5
80 x 5
80 x 5
Pull Ups
bodyweight x 5
bodyweight x 5
had some post workout cheese cake. (2000 calories worth).
and leucine… that should fix everything right?
dec 14
bench press
45 x 10
95 x 10
135 x 10
185 x 5
185 x 5
snatch grip deadlift,
45 x 10
95 x 5
135 x 5
185 x 5
185 x 5
front squat,
45 x 10
95 x 10
135 x 5
135 x 5
straight arm pull downs
40 x 10
60 x 10
80 x 5
80 x 5
Pull ups
2 sets of 5
Leg raises
6
dec 16
bench press,
45 x 10
135 x 10
195 x 5
195 x 5
front squat
45 x 10
135 x 5
185 x 5
back squat 225 x 5
snatch grip deadlift
45 x 10
135 x 5
185 x 5
225 x 5
Deadlifts
225 x 5
275 x 3
315 x 1
365 x 1 (PR… woo!)
straight arm pull downs
50 x 10
70 x 10
90 x 5
90 x 5
Pull ups.
5
5
hanging Leg Raises (feet to bar)
7
dec 18
bench press
45 x10
95 x10
135 x10
195 x 5
195 x 5
front squat
45 x 10
95 x 10
135 x 5
185 x 5
185 x 5
snatch grip deadlift
didn’t do.
straight arm pull downs
50 x 10
70 x 10
90 x 5
90 x 5
Pull ups
2 sets of 5
moving across the country tomorrow. will be 3 days of driving.
Nice log 
And great routine! Would be fun to see some videos
[quote]VikingStrong wrote:
Nice log And great routine! Would be fun to see some videos [/quote]
Thanks man! might do a video in the next little while…
If only my numbers where in kilo’s instead of pounds then i’d be strong! lol.
Finished my drive across canada 4am on tuesday night. So that was about 41 hours straight of driving ( had about 4 hours sleep in there divided between various rest stops). Needless to say i was pretty tired yesterday. Gym was closed early for holidays, so I did a brief workout on the bowflex…
Dec 21
“bench press” (bowflex)
100(bowflex pounds lol) x 10
160 x 5
200 x 5
200 x 5
“Stiff legged deadlifts” (bowflex)
310 x 10
310 x 10
310 x 10
straight arm pull downs (bowflex)
50 x 10
70 x 10
70 x 10
Pull Ups
5
3
of course the bowflex resistance is kind of weird, so the numbers don’t mean much.
still the bowflex does really hit some stabilizers.
Dec 22
got my new gym membership today.
Bench Press
45 x 10
135 x 10
185 x 5
185 x 5
Front Squats
45 x 10
135 x 5
185 x 5
185 x 5
Should probably be doing more weight, but still fighting the urge to lean forward with 185, especially onthe last few reps.
Snatch Grip Deadlift (from box)
135 x 10
185 x 5
185 x 5
Straight Arm Pulldowns
50 x 10
70 x 10
90 x 5
90 x 5
Pull Ups
5
3
been struggling with the pull ups.
hopefully just cause of the increased weight on the straight arm pull downs.
or just tired at the end of the workout?
Dec. 23
bench press.
45 x 10
135 x 10
195 x 5
195 x 5
(feeling lighter)
Snatch grip deadlifts (from box)
a bit stiff from yesterday (because of adding the box)
135 x 8
185 x 6
185 x 6
front squats
135 x 8
185 x 4
185 x 4
really struggled with these today.
pulls ups
6
3
2
straight arm lat pull downs
50 x 10
70 x 5
70 x 5
70 x 5
actually everything after front squats was a struggle
tricep pushdowns
70 x 10
70 x 10
70 x 10 10 partials
hanging leg raises
6
6
swiss ball ab crunch
2 sets of 10
dec. 24
christmas eve slacker workout.
overhead press.
45 x 18
95 x 10
115 x 8
115 x 6
dumbell rows
50 x 8
65 x 8
80 x 14
bicep curls (partial)
55 x 10
55 x 10
65 x 6
45 x 10
cable curls (ez bar)
50 x 10 slow
50 x 10
reverse cable curls
40 x 10
Dec. 26
Bench press
45 x 10
135 x 5
185 x 3
225 x 3 (PR, pretty stoked about this, i think i could have done 20lbs more but i had no spotter)
Front Squat
45 x 10
135 x 5
185 x 3
205 x 2
Snatch Grip Deadlift (from box)
45 x 10
135 x 5
185 x 3
205 x 3
255 x 2 (pr for this lift but really only cause i never do snatch grips, or from box)
Straight Arm pull downs
50 x 10
70 x 10
90 x 5
90 x 5
Pull Ups
5,
3
3
6 (weight assist)
Hanging leg raises
6
6
3
Swiss ball Ab crunches
10
10
To Look Freakin’ Awesome.
Arm size: Current: 14.75" Goal: 17" +2.25"
Calf size: Current: 15.25" Goal: 17" +1.75"
Neck Size: Current: 16.75" Goal: 17" +.25"
Waist size: Current: 36.5" Goal: 31" -5.5"
Shoulder size (based on goal waist) Current: 49" Goal: 50.15" +1.15"
Thigh size: Current 24.5" Goal: 26" +1.5"
Forearm size: Current: 12.25" Goal: 12.5" +.25"
Need to lose quite a bit of waist size (according to reeves formula my goal waist should be 30" but I’ve never been that small) and the upper arms seem to be lagging behind quit a bit. The rest seem to be on the way.
Dec 27
still pretty stiff from the workout yesterday, so I broke protocol and just kinda dicked around with some stuff today. Still put in a pretty hard session.
Power Cleans
135, x 3 singles
185 x 1
185 x failure
did some high pulls with 185 x 3
135 x 3
135 x 1 with x 3 military press
135 x 1 with x 3 military press
155 x 1 with military press
155 x 1 with push press
155 x 3 singles
Front Squats
155 x 2
135 x 6
135 x 6
Pullups/chin ups
did 4 sets alternating with
cable biceps curls
80 x 10, x 10 , x10
cable w/rope handle hammer curls
60 x 10
40 x 6
behind back wrist curls
85 x 20, x 15 , x15 (failure)
Sitting wrist curls
65 x 8, 45 x 10, 45 x 6 (cramping)
swiss ball crunches
2 sets of 20
1 set of 10
Dec 28
various plank work.
Bench Press
135 x 5
185 x 5
185 x 6
foam rolling around.
was going to do deadlifts, but some old guy was doing shrugs in the squat curl rack.
so i settle on some db rows to keep me busy
DB rows
55 x 5
55 x 5
65 x 5
65 x 5
80 x 5
100 x 5
80 x 5
65 x 5
Triceps push downs
70 x 10
90 x 10
90 x 10
90 x 5 10 partials
squat curl rack finally free, did some deads
deadlift
135 x 5
225 x 5
315 x 2
315 x 1
fore-arms on fire.
back extensions
x10
25 x 10
x10
going out of town for 4 days. will probably do bodyweight work.
dec. 31
bench press
45 x 10
135 x 5
205 x 5
205 x 5
overhead press
135 x 5
135 x 3
snatch grip deadlift (from box)
135 x 5
225 x 3
225 x 3
225 x 3
overhead press
135 x 3
ez bar curls
35 x 10
65 x 8
65 x 10
65 x 8
65 x 8
sitting wrist curls
85 x 10
85 x 8
85 x 4
A1) behind back wrist curls
85 x 10
85 x 10
85 x 10
85 x 10
85 x 4
A2) reverse curls with wrist extension
45 x 10
45 x 10
45 x 10
45 x 6
cable hammer curls with rope
60 x 10
40 x 10
20 x 10
40 x 10
60 x 8
40 x 5
20 x 5
Jan 1.
1 km run - slight uphill.
1 hill sprint (very uphill.