3.3.7
Sick of AGVT Training
Front Squat
45x5
95x5
135x1
155x1
185x1
225x1
255x1 ← PR
270x1
280x1
Sumo SLDL
185x5
225x17
L&C Leg Press
180x10
270x20
Leg Press Calf Raises
270x15
Wrecked. I could really push myself today because Monstah Lobstah was there to spot me. He spahted mistah cahh.
3.5.7
Bench Day
Barxbazillion
85x5
115x3
145x3
175x3
205x3
235x5
235x3
DB Press
35x10
55x10x2
Pullups
BWx12
BWx8
DB Rows
85x12
DB Cubans
12x12x1
Trained with the new dude today and still don’t know his name.lol. I’ll find out when I talk to him tomorrow.
We had a pretty decent workout considering he was pressed for time and I’ve discovered that my bench sucks yet again so I’ll be hammering that for awhile.
I got a meeting with my dad later so I gotta go nap so I’m conscious.
3.6.7
RAW!!! Paused Box Squats (16 inch box)
Barxgazillion
95x6
135x6
185x6
225x6
275x6
275x6
Platform Conv. Deads (standing on 45’s)
315x3
315x3
315x3
Shrugs
135x15
225x15
275x15
225x12
Light Band Leg Curls
15 x 2 sets
Light Band Adductors/Abductors
10 x 2 sets
Taught Mikey how to squat today. He sucks but that’ll change. We are oging to train again on Thursday. I don’t think he understands my humor. He takes almost everything I say wrong. It’s kinda funny.
I don’t know if I like training with this guy yet.
Anyhoo. Nobody said anything about my box except for Monstah Lobstah and he said it was ugly. Screw him. I think I wanna cover it in something so It doesn’t splinter off wood pieces at me in a fit of rage!
Lacquer or skateboard grip tape? Not sure which one I wanna use yet. I looked like a lumberjack though when I left. I was carrying a wood box and my shirt was covered in wood dust and chalk. Not to mention I have a full beard and should be wearing flannel. It’s too hot for flannel.
3-8-7
Too busy to go to the gym workout.
Hex DB Pushups + Renegade Rows + Quad Walks + Shrugs + Military Press
Used 20 pound DB’s did 6 pushups, did 6 renegade rows on each side, quad walked 40 feet, shrugged 6 reps, and military pressed for 6 reps.
1 minute rest
Haven’t done quad walks since HS wrestling and first time with weight. My front delts and core was on fire.
3.9.7
SQ/DL
Box Squats (16 inch box)
Barxgorgonzillion
95x6
135x6
185x4
235x4
255x4
280x4
300x4 ← Inzer Lever Belt
315x4
Sumo Speed Pulls
225x2x6
Narrow Lat Pulldown Abs
80x6x2
Wide Lat Pulldown Abs
40x15x2
Felt like shittttt today. I was coughing up everything under the sun and it was covered in a nice greeny gooey goo.
315 felt easy and light on my back which is a huge plus. 375x2 is the highest I’ve ever gone without a suit. I used wraps on that day too. I don’t feel too far off from that now.
Joey did good too. He got 185x4 pretty easily and went up to 225 and got a pretty easy single. Saw Fredy today too. He’s got his first MMA fight tomorrrow and he was relaxin’ in the hot tub dropping a couple pounds for tomorrow. Fat Fredy is going to have to change his nickname here soon. He’s lost like 20 pounds not eating so shitty.
Weighed 191 today.
3.12.7
Bench Day
Incline BB Bench
Barxsome
95xsomemore
135x6
155x6
185x5
205x4
Flat BB Bench
135x10
185x6x2
Hammer Strength Incline Machine
180x8
180x8
180x6
BB Rows
135x10x3
Hammer Strength Behind the Neck Pulldowns
140x8x2
Total WTF workout today. I had no intention of doing three different chest exercises but Joe was all pumped up for some reason and felt like leaving his mark on every fucking machine in the gym. I managed to get a pretty nasty pump doing all this crap too.
Joe mentioned looking at inzer bench shirts online and I told him he isn’t ready for one yet. That kind of pissed him off because he’s stronger than me but his form and coordination on everything sucks ass. A bench shirt would manhandle him.
I’m taking tomorrow and wednesday off. I’ll be enjoying myself out on the beach at the family condo thing. Should be fun. My girlfriend and I have it all to ourselves today through thursday. It’s going to be B.A.
3.12.7
Bench Day
Incline BB Bench
Barxsome
95xsomemore
135x6
155x6
185x5
205x4
Flat BB Bench
135x10
185x6x2
Hammer Strength Incline Machine
180x8
180x8
180x6
BB Rows
135x10x3
Hammer Strength Behind the Neck Pulldowns
140x8x2
Total WTF workout today. I had no intention of doing three different chest exercises but Joe was all pumped up for some reason and felt like leaving his mark on every fucking machine in the gym. I managed to get a pretty nasty pump doing all this crap too.
Joe mentioned looking at inzer bench shirts online and I told him he isn’t ready for one yet. That kind of pissed him off because he’s stronger than me but his form and coordination on everything sucks ass. A bench shirt would manhandle him.
I’m taking tomorrow and wednesday off. I’ll be enjoying myself out on the beach at the family condo thing. Should be fun. My girlfriend and I have it all to ourselves today through thursday. It’s going to be B.A.
3.15.7
Squat Day
Box Squats (14 inch box)
barxsome
135xa few
185x3
225x2
265x2 <-Belt
295x2
315x2
330x2
345x2 <-2nd one was a bent over grinder
Sumo SLDL
225x20
LC Leg Press
180x34
Calf Raises
180x25
Spread Eagle Situps
10x15
10x15
Decline Situps
25
2 inches of depth makes a nasty difference. Today was definitely a MAX MAX day. I’ll take it easy next leg day.
3.16.7
Bench Assistance
Close Grip Pulldowns
160x6x3
Flat DB Bench
40x8
65x10x2
HS Iso Low Row
1 Plate x 10
2 Plates x 8
2 Plates + 35 x 6
Plate Front Raises
35x12x3
Hammer Curls
40x8x2
1 Arm Band Face Pulls + Band Pullaparts
Purple x some x a few sets
Band Pushdowns
Purple x 50
3.18.7
Shirt Bench Day
Bench
95x5
135x5
185x5
Inzer DD
225x3
245x3
255x3
Incline DB Press
30x8
50x8
Chins
8
6
6
Mid Pin Rack Lockouts (9th Pin)
135x8
225x5
245x2
Tricep Pressdowns
whatever x something
Trained at 8 AM this morning which was awesome. There was a total of 7 people in the whole place when we left. Was kinda tired considering I didn’t get home from work till 1 last night but I was somewhat alive in there.
Bench when very well. I haven’t been in my double denim for close to 16 months now and i liked it a lot. It fits me like a t-shirt now instead of a sweater. I’ve put on a lot of muscle in that time period. The arms are much tighter now but the chest could probably use an adjustment. It’s older than shit and I may just get a new one if I decide on it.
I tried out using a Metal Militia groove which made a hell of a difference in the shirt. I actually touched with 255 on the last rep. That makes me happy.
I am never doing anotherincline movement after my main exercise again. The incline DB work pissed my shoulder off nasty!
3.19.7
Deads and Back @ Gucci gym
Usually I use the word gucci for stuff I really like but this place fucking sucks for deadlifting. They’ve got heavier DB’s and a brand new rack and nice benches nice knurling on the bars but they’ve got octagonal plates. What the fuck is wrong with circles god damn it!! You can’t do more than one rep while deadlifting WTF?
Sumo Deads w/ gay ass plates
135x1
185x1
225x1
275x1
315x1
365x1
405x1
425x1
425x1
425x1
HS Iso Low Row (each side)
1 plate x15
2 plate x12
3 plate x8
3 plate x8
Weird Pullover Machine
255x6x3
Biangular Pulldown
140x6x3
45 Degree Back Raise medicine ball throws
15 reps
15 reps
45 Degree Back Raise Hypers
45x12
90x6
Awesome workout today. I was feelin’ really skrong and motivated. Too bad the plates are retarded. I kinda like doing back and deadlifting together. When I first trained at Titanium Barbell we did it that way. I miss it. I may make this my home gym and go to the other place for deadlifting. We’ll see.
3.21.7
Benchalicious
DE Bench (all three grips)
135x9x3
DB Rows
55x10
85x8x2
Triceps Death (High Pin Lockouts)
135x5
185x5
225x5
245x5
275x5
295x5
315x2
Pushups
BWx10
BW+x25x10
BW+45x8
BW+45x8
Awesome. I was actually quick today. Probably the first time in my whole life which was cool. I also figured out a new way to get my arch higher and harder. I found a way to flex my traps and kind of “walk” another inch or two up. it worked pretty well but I keep letting myself get flattened out after the first rep. Anyone got any idears?
First time trying triceps death and I like it. Big Brazil and I got some funky looks doing them. two guys actually came up and asked us what we were doing. I out did him by 60 pounds too. Finally something that I’m stronger than him at…above the waist that is.
Pushups sucked and we finished up just when the vikings showed up. Stupid fuckers.
I hate European footballers.
Sup man. Nice log. I am about the same size as you (strength is definitely a lot less though). I have weighed around 200 lbs since i hit puberty and am about 5’ 11", have never been fat but always had some flab. Also, I’ve gone to the gym on and off since I was in high school (I am 24 now). My question is - do you include any cardio in your workouts? I am looking to finally get that six-pack that I’ve never had but always been semi close to, and have finally quit smoking cigs so I can include cardio if need be. Any tips on how to get started?
I have the knowledge of the gym and nutrition and all that from reading/going to the gym, I just haven’t ever been consistent in practice since cigarettes/alcohol have always gotten in the way after a month or so. Just looking for a direction to start out in. Thanks.
I guess to clarify, I would ideally like to be around 215lbs and lean obviously sometime in the future…but as for now, starting out lifting (AGAIN), should I cut or bulk up?
All I can say is this. Bulk. Powerlifting has been the best route for me to gain my size. Bulk up to 240 and cut down.
It’ll work well. What I do is bulk to the top of a weight class and cut down to the lower weight class and then bulk again.
I did 198 first and came down to 181 then 220 from there and came down to 198 ish right now I’m working on 240
How many calories you eat a day when bulking?
3200-3600 depending on how much work i do during the day.
Training days I get about 3600
Obviously less on off days.
3.23.7
Free Squat
Barx8
95x5x2
135x5x2
185x5x2
225x5x2
275x3x2
315x3x2
Conventional Rack Pulls
135x8
225x2
315x2
405x2
495x2
545x1
Band Pullthroughs
Purple x 5 sets of 10-12
Called it a day. I went trail riding yesterday and fell about 18 feet on a steep grade into gravel and into some bushes. Needless to say. I did not want to train today. I was feeding off the footballers today. So I had some motivation.
3.25.7
Bench Dizzle
Bench
Barx5x2
95x5x2
135x5x2
185x5x2
-Inzer DD-
225x3
255x3
275x2
Chins
6
5
5
5
5
Reverse Light Band Bench
225x5
275x5
295x5
Hammer Curls sw/ BTB Wrist Curls
25x10/80x10 x 6
Joe’s dumbass showed up super late so I started without him and did too many work sets before I got the shirt on. Oh fucking well. My bodyweight was at 195 today which is 6 pounds up from last week and so I didn’t touch any weight today.
All the shirted reps were easy but I lead too much with my elbows on the last rep and it flopped on me. Joe caught it nicely though. Luckily.
I need to figure out a way to do reverse bands differently. Today I choked them from the top of the 8 ft rack which was much too high. The bands took 85 pounds off the bottom of the movement but only 65 at the top. I want it to be 85 at the bottom and nothing at the top. I’m thinking about setting the pins at the 7 ft level and going from there. I can always choke them off more. Basically I’m just trying to not have to drop some cash on average bands.
Knees felt good today. I think I’m all healed up from the fall. Chris and I are going again next thursday so I’ll try not to die this time.
3.27.7
Conventional Rack Pulls
225x5
315x3
365x1
405x1
455x1
495x1
545x10 ← FUCK YOU BRIAN!!
585x5
Squat
135x5x5
Hypers
BWx20x2
Ghetto Reverse Hypers
BWx15x2
I had some serious motivation problems today but I still managed to murderer the rack pulls. Brian can officially suck my cock.
Not even sure why I did squats.
I definitely set off the lunk alarm. 
3.28.7
Bench
Barxgazillion
95x5
135x5
185x5
225x7 REP PR
Decline Close Grip
135x8
185x8
Doubled Reverse Band Bench (6th pin, minis)
135x8
185x5
225x5
275x3
275x2
DB Rows
80x20
Lat Pulldowns
120x8
120x8
120x6
Crazy ass workout today. Joe hit his first 315 today. I hit a rep PR on the 225 too. Kinda fun.
I hate wide grip declines.
I love reverse band bench.
Reverse band bench is much more effective the way we did it today. I would expect about 95 pounds taken off the bottom and about 45 taken off the top. i’ll take a 50 pound difference. I think we will try reverse doubled purples next week. Joe really has to work his lockout and so do I so it works.
I have to buy a 12 ft 2x6 here soon.