6/13/12 - Squat
Squat (JM 10s wave week 3) - 345x16
Obviously I turned into a complete pussy (or was I always one?) at the end. Should have got 20.
BB Hip Thrust - 135,185,225x10 - I’ve never experienced a pump in my glutes before. Crazy and painful.
Leg Curl - 5x10
Decline Dragon Flag - 4x10
Standing CR - 5x12
Ab Pulldown - 4x10
Feeling fucking incredible right now for pretty much every session. Hip didn’t bother me at all. Modifying my technique for the high rep stuff (not sitting back hardly at all, knees way forward) helps, though it does make my squats look awful.
MP today (skipping deload and going straight into first week of 8s wave). Can’t wait.
6/13/12 - MP
MP (JM 8s wave week 1) - 145x4x8, 145x12
LR Machine - 4x15
Rear Delt Machine - 4x12
DB LR Swing - 40x2x12 12
Holy fuck am I glad to be done with the 10s wave. That shit was awful, especially for squats. Awful in a good way of course LOL. It’s amazing how much easier 5x8 is compared to 5x10, even with (slightly) heavier weight. I imagine the 5 and 3 waves will be like walking through the Pearly Gates. Loving JM so far.
BW was 226 this morning.
For my 4000th post, a little Arch Enemy:
[quote]Steel Nation wrote:
For my 4000th post, a little Arch Enemy:
Arch Enemy - Leader of the Rats - YouTube [/quote]
6/15/12 - Back
Ring Chins - BWx4x5, BWx10
DB Row w/straps - 145x18
Machine Row - 5x10
Face Pull - 5x15
Bicep tendon is getting a little dinged up, kept it short today.
6/18/12 - BP
BP - 315,345,365x2
Inc DB Press - 90x5x10
DB Curl - 30,40x8, 50x3x8
EZ Pullover Ext - 75,95x8, 115x8,8,9
Rev BB Curl - 70x4x10, 70x12
Dead Stop Dips - BWx4x10, BWx6
interesting log. I bet you will bench 405 soon. good luck
It’s 97 degrees here. Feels like 10000% humidity. 5x8 squats scheduled for tonight with 315. The gym has no AC. Going to be miserable.
Can’t fucking wait.
[quote]CircaThursday wrote:
interesting log. I bet you will bench 405 soon. good luck[/quote]
Thanks bud. Goal is to hit it on 7/2.
6/20/12 - Squat
Squat (JM 8s wave week 1) - 305x4x8, 305x10 - had way more in the tank but that’s kinda the idea
BB Hip Thrust - 225,245,265x10
Leg Curl - 5x10
Decline Reverse Crunch - 5x10
Calf Raise - 5x12
Ab Pulldown - 5x10
Smoked. Crushed. Destroyed. First 2 sets of squats were awful. Got in the groove/rhythm on third set and never lost it. Quads got pounded though. Hell, everything below my nipples hurts right now.
6/21/12 - MP
MP - 165x2x8, 165x12
LR Machine - 4x12
Rear Delt Machine - 4x13
CS DB LR Swing - 2x10 10
Solid work considering I am completely fucking exhausted today. Probably woke up a dozen times last night with horrible leg cramps, despite putting down a half gallon of Gatorade and probably another quart of water, which of course caused me to get up twice during the night to piss.
Back today. Bicep tendon still a little tender so I’ll be keeping it short again. There won’t be much to report, so here’s a tasty little song to keep the log going.
Awwwwwwwwwwwwwe fuck yeeeeeeeeeeaaaaaaaaaaah!
6/22/12 - Back
This was much more productive than I anticipated, so I will record it.
DB Row w/out straps - 80,100,120x10, 145x15
WG Pulldown - 5x10
Machine Row - 5x10
DB Shrug - 145x2x40 sec
Rope Ext - 5x10
Inc DB Curl - 3x10
I’m finding that using a much smaller ROM on the majority of back/lat exercises is really the ticket for hammering the target muscles. Seriously, the ROM on the pulldowns and machine rows was probably 12" total, and my lats were screaming. Using a full ROM would have fatigued my biceps a lot more. With the shorter ROM, the lats were under constant tension the entire set, and it showed.
The other advantage of the wide grip pulldown is that it lets me take some strain off of the bicep tendon. Naturally though, being the fucking moron assclown that I am, I undid that good by doing the incline DB curls. Those are a no-no for me right now, even though it took me 3 sets to figure it out.
The timed sets of shrugs are goddamned brutal. I’m probably getting at least 40 reps in the allotted time, including some holds at the top (more like the middle by the time I’m forced to do that though).
Main lesson for today:
There might be something to all this TUT nonsense after all…
6/25/12 - BP
BP - 315,355x1, 385x2 (all-time PR; vid is coming)
Inc DB Press - 100x5x8
DB Curl - 30,40x8, 50x8,8,7
EZ Pullover Ext - 85,105x8, 125x3x8
Rev BB Curl - 80x5x8
Dead Stop Dip - 1 chain around neck x4x10, 1x8
6/27/12 - Squat
Squat (JM 8s wave week 2) - 345x2x8, 345x10
These went just like last week; first set was shitty, next two were solid. Holy shit I’m glad to be almost done with the high rep waves.
BB Hip Thrust - 225,275,305,335x6, 365x10 - getting into the groove on these now, hence the weight bump
Leg Curl - 5x10
Decline Dragon Flag - 4x10
Calf Raise - 5x12
Ab Pulldown - 5x8
6/28/12 - MP
MP (JM 8s wave week 3) - 185x15 - I think this is like a 5 rep PR or something. Doesn’t really surprise me because of the change in technique.
Machine LR - 4x13
Machine Rear Delt - 4x14
DB LR + Swing - 40x15+12,12+10
Sick fucking pump today. I know I keep saying I need to take pics, but it is such a pain in the ass I’ve been putting it off for weeks now. I seriously do need to take some though LOL. Maybe tomorrow after back. The gym has pretty good lighting so maybe I won’t look too shitty.
I don’t really think I look all that different than the pics I posted at the beginning of the log though, so fuck me I guess.
I double-posted because this forum format is the worst on the internet.
So here is some metal:
IT’S ABOUT MOTHERFUCKING TIME
