[quote]bugeishaAD wrote:
Sorry to hear about the 'boys. You have jack3d arms though, so if I were in your shoes, I wouldn’t really care ha.
Solid training as always.[/quote]
Dude your arms look much improved in that posing vid you just posted. Your physique is really coming together.
1/20/12 - Back
Can’t really remember all of this, but I did chins, bb rows, bb shrugs, and one arm cable rows. It was decent and I was sore all weekend. I’m thinking the cable rows were the culprit, since they were new and I could feel a massive contraction on every rep, almost like a bad cramp. I like.
1/23/12 - Bench
Raw - 275,295,315x6; 315x2x3 paused
Inc DB - 100x10,8,8
Pec Minor Dips - 3 sets
I had zero energy after the main lift, which went quite well so I can’t really complain.
Grinding away…
1/24/2012 - Squat
Raw Squat - worked up to 455x1
Pause Squat - 325x3, 345x3
DL - 315x2, 365x2x2
Ab Pulldown/Calf Raise - 3 sets
1/25/12 - gunnnnzzz
Rope Ext SS w/Hammer Curls - a million sets
Pretty much just alternated the two until it was time to go back to work. No idea how many. Arms were swolled, elbows didn’t hurt (much). Solid.
New LoG came out today. It is completely unspectacular on my first listen-thru.
Better:
1/26/12 - Shoulders
Laterals and DB Cleans - nothing crazy
1/27/12 - Back
Chins - 4x10
Iso Row - 270x4x8
One Arm Cable Row - 3x12
Wide Grip Iso Row with Elbows Flared - 200x3x10
1/30/12 - Bench
Raw - 275,295x6, 315x9.875 (FFFFFFFFFFFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU)
Paused - 315x2x3
Incline DB - 100x3x10
Pec Minor Dip - BWx3x15
Goal was 10 reps with 315. I would have had it but lost the groove and pushed too much towards my feet on the 10th rep. The bar was too far out of my power path and I didn’t have enough to lock it out. Stalled about 3" from lockout. Pretty certain I will get it soon.
1/31/12 - Arms
Blah. Losing enthusiasm for this with sore elbows.
2/1/12 - Squat/DL
Raw Squat - 135x2x5, 225x5, 275x3, 315x3, 365x1, 405x1, 435x3
Pause Squat - 335x3, 365x3
Raw DL - 315x3, 365x3, 405x3
2/2/12 - Shoulders
LI LR - 40x5x12
LR - 40x4x12 (partials on last set)
Concept II - 2x500m
Going to start working some conditioning back into the mix on Tuesdays and Thursdays, plus maybe some on weekends. Did the first 500 in 2:10 and the second in 1:49. It was fun. Maybe not the smartest thing to do the day before back tomorrow but I doubt it will affect me too much.
2/3/12 - Back
Chins - 3x10
NG Iso Row - worked up to 290x2x8
One Hand Cable Row - 3x12
Rope Pulldown - 3x10
WG Iso Row - 4 sets
DB Clean - 3x10
I’m going to be changing up my training slightly to accommodate the increase in conditioning work. It will look something like this:
M - BP/MP, Arms
T - Conditioning
W - Squat/DL, Legs, Abs
R - Shoulder Iso Work, Conditioning
F - Back
Sa - Conditioning or Off
Su - Off
Conditioning will be the rower, battling ropes, Prowler, or whatever else I think of that seems fun/sadistic.
Back day is going to change a little as well:
Snatch from blocks - bunch of sets
Ring Chins - bunch of reps
WG Iso Row - some
Meadows Row - some
DB Row - some
BB Shrugs - heavy
Regarding the above, thanks man. Day by day!
Numbers looking solid. f u with that almost 10 rep w/ 315 bench. Want to get back there.
[quote]bugeishaAD wrote:
Regarding the above, thanks man. Day by day!
Numbers looking solid. f u with that almost 10 rep w/ 315 bench. Want to get back there.[/quote]
I want to get back there too. Real close right now.
2/6/2012 - BP/MP, Arms
Raw Bench - 275,295x8, 315x7, 315x2x2 paused (loooooooooooong pause)
Standing Military - 185x5, 205x5 - ugh
CG Floor Press - 225x4x6
-alt with-
EZ Curl - 105x4x6
Band Tricep Pulldown - Purple x2x20
-alt with-
Hammer Curl - 45x12,15
Nice pump from all this. Lost tightness on rep 6 with 315, so 7th rep was a bitch and I racked it. Pauses on the paused bench were a full one-one thousand PRESS. Fucking hard as hell.
Going to do a light bench day next week with chains to give the pec/delt area some rest. Hit the MP hard instead.
Already pumped for deadlifts on Wednesday. Gimme more.
2/7/2012 - Conditioning Fun
Rower - 500m sprint
Battling Ropes - 2 rounds = SMOKED
Pushup/TRX Rows - 2 supersets
I am out of shape. I don’t really have the hang of the battling ropes either, and therefore forgot to breathe pretty much at all the whole time. My arms were so full of blood and lactate after round 2 I could barely move them. Pushups and TRX rows felt ridiculously hard after that.
Fun stuff.
2/8/2012 - DL
DL w/Crain suit - 135x5; 225,315x3; 405,495,565,605x1 - 5 lb PR
Beasted that pull
2/10/12 - Back
Power Snatch from blocks - 155x5x3
Ring Chins - 4 sets
WG Iso Row - 3 sets
NG Iso Row - 3 sets
Shrug - 3x15
2/13/12 - Bench/MP
Raw Bench - 285,305,325x5; 325x2x3 paused
MP - 175,195x5, 215x2 (LOL, tris failing hard)
CG Floor Press - bunch of sets
EZ Curl - bunch of sets
Band Tricep Pulldown - Reg Mini for 2x10
Hammer Curl - 50x2x12
I have to travel to Utah for business next week. I was bummed because I thought there weren’t any gyms near where we are going, but then I found out today that we aren’t staying near the job site, and there is a Gold’s 5 min from the hotel. Sweet.
2/15/2012 - Squat/DL
Raw Squat - 135x5,3; 225,275,315,365x3; 405,435x1; 465x2
Paused Squats - 365,385x3
DL - 225,315,365,405x3
Calf Raise and Ab Pulldown - 3 sets of each
Everything felt awesome today. Squats were grooving, deadlifts were flying, and the paused squats were solid. Good session.
2/17/12 - Back
Power Snatch from Blocks - worked up to 155x4x3
Ring Chins - 35 reps
WG Iso Row - 5 sets
NG Iso Row - 4 sets
BB Shrug - worked up to 495x2x12
2/21/12 BP/MP
Raw BP 285,305,325x6
Paused BP 325x2x3
MP 175,195,215x6
CG Floor Press 225x3x6
-alt with
EZ Curl 115x3x6
Rear Delt Machine
LR Machine
Trained at Gold’s in Logan,UT.
2/23/12 - SQ/DL/back shit show
Raw Squat - worked up to 485x1 miserable grinder; 385x3 paused miserable grinders
DL - 315x3, 365x2x3 holy fuck this felt like a million lbs
back stuff (weights don’t matter since it was an away gym) - chins, cable row, shrugs, blah blah blah, then nearly died.
Did this one at 6am after a 12 hour graveyard shift. Was tired, but still got the work done.
2/27/12 - BP/MP
Raw BP - 135x5, 185,225x3, 255x1, 285x7, 305x7, 325x7
Paused BP - 325x3,2
MP - 185x5, 205x5, 225x3
Floor Pullover and Press - 95,115x8, 135x2x6
-alt with-
EZ Curl - 65,85x8, 105x2x8
Dip - 45x10,8,6
-alt with-
Log Curl - 105x3x10
BW - 241 this morning