Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
30’s X 10
BONEZ217 Lateral Raises:
30 X 10
40 X 9 - Wasn’t getting a good feel.
Nautilus Lateral Raise:
50 X 10
65 X 10
80 X 10
95 X 10 - My left collarbone felt a little funny, but I got a good pump from this.
Dumbbell Shrugs:
60’s X 10
70’s X 10
85’s X 10
95’s X 10
80’s X 15 - There was only one 90 lb dumbbell and 100 lb dumbbell. WTF.
Bent-over Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
35’s X 10
40’s X 10 - Great.
Face Pulls:
60 X 10
90 X 10
100 X 10
110 X 10
120 X 10 - Trying to get my mid traps to activate.
EZ Bar French Press:
45 X 10
50 X 10
55 X 10
60 X 10
70 X 10 - Elbows were tight and popping. I may have a fix for this.
Triceps V-Grip Pushdown:
60 X 10
90 X 10
120 X 10
150 X 10
160 X 10 - Sort of pointless. I get almost no feel from this.
Single Arm Reverse Pushdown:
30 X 10
40 X 10
40 X 10
40 X 10 - Dismal.
EZ Bar Curl:
45 X 10
50 X 10
55 X 10
60 X 8
60 X 7 - Well, at least I didn’t regress from all those weeks ago.
KPipe Cable Curls:
30 X 10
40 X 10
40 X 10
50 X 10
50 X 10 - I might have gone a little too heavy but it was still good.
I weighed in at 187.4 lbs again. It’s sort of frustrating. I don’t want to drop anymore. At the very least, I’m still leaning out. My popping elbows are getting annoying. I think I might do rope work and contraction exercises first like Shelby Starnes recommends in this log post: http://asp.elitefts.com/qa/training-logs.asp?qid=126913&tid=163
I’d like to do this type of bodybuilding work more regularly. We’ll see how it goes.
Military Press:
45 X 5
100 X 5 @ 65%
115 X 5 @ 75%
130 X 5 @ 85%
Dips:
BW X 14
BW X 14
BW X 14
BW X 14 - Tough last set. I’ll add a set next week.
V-Grip Lat Pulldowns:
60 X 10
90 X 10
120 X 10
140 X 10
140 X 8 - Loose form on the last set. I’m not sure I like this exercise. We’ll progress and see.
Rolling Dumbbell Extensions:
30’s X 10
30’s X 10
30’s X 8
30’s X 5
30’s X 4
30’s X 4 - Dips took effect. I’ll try to up the third set. I cut off the set when my left arm failed.
Military press was tough. I had to hang clean the first set and that may have taken an effect. I’m just bullshitting. That had no effect. I’m just not that strong. I’ll keep trying to get the minimum or higher as this cycle continues. My weight is at 186.6 lbs. I am dangerously close to being where I was after my meet, but weaker. That would be awful.
Sumo Deadlift:
133 X 5
223 X 5
283 X 5 @ 65%
328 X 5 @ 75%
373 X 5 @ 85% - Nice and fast. My left glute is a little sleepy and twinges when I lockout.
Dumbbell Lunges:
50’s X 10
50’s X 10
50’s X 10
50’s X 5 - I thought this was hard. Probably because I jumped 10 lbs from last week.
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10 - One of the S&C lifts I have to learn. I can feel my hamstrings flex, but I’m not moving WEIGHT.
Hyperextensions:
44+BW X 15
44+BW X 15
44+BW X 15
44+BW X 15 - Murder on the low back. This machine sets me up well…
Decline Bench Sit-ups:
44+BW X 10
44+BW X 10
44+BW X 10
44+BW X 10
44+BW X 10 - Abs were pulling again. I’ll try to bump up.
I’ve been trying to eat a lot more, and last night I spent two hours at the cafe cramming in food. I had at least a pound of brisket, a large plate of salad, two large tacos and two chargrilled Chikfila chicken sandwiches. It was a lot of food. Today I’m on schedule to eat seven times. I don’t think I can do another two hour cafeteria session as I already did an hour long at 11 AM this morning and felt like puking. I still feel like puking. I’ll smash something down though. On the bright side, my weight was up to 187.6 lbs today. That’s a lot of shit in my colon. Literally. lol.
Bench:
45 X 5
135 X 5
160 X 5 @ 65%
190 X 5 @ 75%
215 X 5 @ 85% - I messed up and set a 250 max instead of 255. Then I did 160 instead of 165. It still works.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
10+1pps X 10
25+1pps X 10
35+1pps X 10
2pps X 6 - A little backtracking here.
Dumbbell Row:
50’s X 10
60’s X 10
70’s X 10
75’s X 10
80’s X 8 - I did these leaned on a rack instead of on a bench. They’re not as comfortable.
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
60 X 10
65 X 10
65 X 10 - Great! No elbow pain and a terrific pump.
I fucked up my projected bench max. I set it at 250 instead of 255. It’s not a big deal because it ended up at about the same numbers for this week. Next week, it would have been a problem. Bench was pretty easy. I’m a little annoyed with the rows and the incline, but that will improve. Bodyweight was 190 lbs today. I’m still lean.
Squat:
135 X 6
225 X 6
315 X 6
315 X 6
315 X 6 - I was a little too bent over on the second set apparently but I fixed it for the third.
Step-ups (High box):
40’s X 5
40’s X 5
40’s X 5
40’s X 5
40’s X 5 - 45’s next week or I’ll bump up the reps.
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10 - Took it easy on these.
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10 - My abs felt better. My obliques are really sore now.
I worked in with the baseball guys on their ‘competition day’. They did three sets of a 75 yard knock-off Prowler push with 70 lbs loaded followed with a 75 yard sled pull loaded with 70 lbs. This was in the Everest Training Center. I worked in on the last one because one of the teams was missing a guy. The push was really easy, but the pull was awful. My quads completely locked up and it absolutely blew. The massive pump continued into my squat workout which is why it was hard to hit depth. I still did though. I’m not sure where the weight is at as I forgot to check. I’ll be heading to Dallas this weekend for OU-UT weekend, so I will not be doing Weak Points day.
Military Press:
45 X 5
105 X 3 @ 70%
120 X 3 @ 80%
135 X 4 @ 90% - This was all I had.
Dips:
BW X 14
BW X 14
BW X 14
BW X 14
BW X 14
V-Grip Lat Pulldowns:
70 X 10
100 X 10
120 X 10
130 X 10
130 X 10 - Loose form on the last set again.
Rolling Dumbbell Extensions:
30’s X 10
30’s X 10
30’s X 10
30’s X 9
30’s X 6
30’s X 5
30’s X 5 - There was progression here. I added two punishment sets. We’ll see how that helps next week.
My bodyweight was 188 lbs which is awesome as I am quite lean and still gaining. I didn’t eat completely clean over the weekend, but if I cheated I tried to make sure it was P+C or P+F only. I wish I’d gotten more fiber. lol. The weekend was a lot of fun.
Sumo Deadlift:
133 X 5
223 X 5
308 X 3 @ 70%
348 X 3 @ 80%
393 X 3 @ 90% - Fast enough. Had a slight tweak going up my calf on the first rep of the last set.
Dumbbell Lunges:
50’s X 10
50’s X 10
50’s X 10
50’s X 10 - I’ll try to get 5 sets next week.
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10 - Might switch this to one-leg to make it harder.
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12 - 15 rep sets next.
Decline Bench Sit-ups:
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12 - 15 rep sets next.
I weighed in at 188.4 lbs today. Decent day today. Nothing much to speak on. Moving on.
legs and back are looking pretty big to me man, nice job. Are you still experiencing crappy workouts? Seems like you bounced back from the strength/weight loss before
Bench:
45 X 5
135 X 5
180 X 3 @ 70%
205 X 3 @ 80%
230 X 3 @ 90% - Everything was easy. 230 felt heavy in my hands but moved fast.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
10+1pps X 10
25+1pps X 10
35+1pps X 10
2pps X 7 - A bit disappointing.
Dumbbell Row:
60’s X 10
70’s X 10
75’s X 10
80’s X 10
80’s X 10 - Cheated on the last set a fair bit.
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
65 X 7 - Great pump. I’ll push the reps on the last set.
I weighed in at 189.5 lbs today. It’s a great feeling. I’m still lean and gaining again. I’d like to keep this up. This is probably how things would have gone if I hadn’t worried about calories during my cut to make 165.
In other news, I got into a verbal altercation with a 25-year old graduate assistant at my internship. He’s the S&C coach for the OU baseball team and has interned with Mike Boyle so he pretty much thinks he’s hot shit. He has that ‘Alpha Male’ complex, so whenever he’s around a bunch of guys he feels the need to prove his manhood. The two people he likes to bust on are Adam, an Olympic alternate in Discus who is 6’2", 270 lbs and me. Today, he out of the blue asked me to balance on my knees on a stability ball. I tried and felt my groin start to pull so I said I couldn’t. He started dogging me so I asked if he could squat 475 lbs. He can’t, so he essentially called me a liar by saying he’d only seen me squat 225 with ‘shitty mechanics’ (L-O-Fucking-L at shitty mechanics. My squat form is decent). He escalated things. I escalated things. I said I wasn’t a circus seal doing tricks on a ball. More crap was talked. He threatened to kick me out of the gym so I could not come back. I shut up and walked away contemplating putting his head through a window.
My lesson for today? Sometimes you just have to deal with assholes.
[quote]parsley wrote:
legs and back are looking pretty big to me man, nice job. Are you still experiencing crappy workouts? Seems like you bounced back from the strength/weight loss before[/quote]
Thanks man. I noticed you left out my front shot as looking big…I can read between the lines haha. I have a lot of work to do, but definitely a ton there. My workouts have improved since I started eating larger amounts of clean food. I just don’t think I was eating enough. Also, I changed training environments and that’s been helpful.
[quote]parsley wrote:
legs and back are looking pretty big to me man, nice job. Are you still experiencing crappy workouts? Seems like you bounced back from the strength/weight loss before[/quote]
Thanks man. I noticed you left out my front shot as looking big…I can read between the lines haha. I have a lot of work to do, but definitely a ton there. My workouts have improved since I started eating larger amounts of clean food. I just don’t think I was eating enough. Also, I changed training environments and that’s been helpful. [/quote]
lol no offense intended, i didn’t completely mean it like that, but when i saw the pictures i thought thick back big legs, but your front didn’t necessarily pop out to me, not to say i know anything since I’m 15 and battling my way back up to 150 lol
Squat:
135 X 6
225 X 6
325 X 6
325 X 6
325 X 6 - Fast enough. I felt it a little too much in my lower back.
Step-ups (High box):
60’s X 5
60’s X 5
60’s X 5
60’s X 5
60’s X 5 - Wow. I didn’t realize I had bumped the weight up this much. They were easy though.
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10 - Last two sets with plate held on face.
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10 - First set with plate on face.
An hour later…
Power Clean:
89 X a bazillion
I had the internship at 3 PM so I gunned through the trunk work as fast as I could. My lower back is a little uncomfortable right now because I didn’t get the chance to foam roll so everything is very tight. After I finished helping out with the Rowing team, Nancy, an S & C coach, and I took about an hour and ran through the workouts for the next month and brushed me up on my power clean form. I’d never done a power clean before, so I did about a gazillion of them trying to get it done. It’ll take some work =) I’m surprised at how flexible I still am though. I weighed in at 189.9 lbs today. I’ll bump squats to 335 X 6 next week.
Fuck that guy. I say next time your in the weightroom and hes there, go heavy and announce it to everyone that your doing so.[/quote]
Ha “Fuck that guy”. That’s my mentality completely. I’ve been trying to lift heavy when he’s there, but he always has a reason to leave. Weird…guess that makes him the bitch.
Also, I’ve been keeping up with your log. Good shit on the ten rep set deadlift PR. I would’ve said something but you already had enough people complimenting you and I’m just that jelly. lol.
[quote]parsley wrote:
legs and back are looking pretty big to me man, nice job. Are you still experiencing crappy workouts? Seems like you bounced back from the strength/weight loss before[/quote]
Thanks man. I noticed you left out my front shot as looking big…I can read between the lines haha. I have a lot of work to do, but definitely a ton there. My workouts have improved since I started eating larger amounts of clean food. I just don’t think I was eating enough. Also, I changed training environments and that’s been helpful. [/quote]
lol no offense intended, i didn’t completely mean it like that, but when i saw the pictures i thought thick back big legs, but your front didn’t necessarily pop out to me, not to say i know anything since I’m 15 and battling my way back up to 150 lol[/quote]
Ha no problem man, that’s just something I need to work on. My arms definitely lag from the front because I do not do much bicep work and I need more shoulder width. It’ll come with time =) Personally, I don’t think you need to be a specific size to spot weaknesses on a physique…unlike what others on this site might think. lol. Keep fighting the good fight!
Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
35’s X 8 - A little body english. I’ll clean that up and bump up the reps.
Nautilus Lateral Raise:
65 X 10
80 X 10
95 X 10
95 X 8 - The top of my shoulder feels awkward doing this, but there’s a great pump. I’ll bump up the reps.
Dumbbell Shrugs:
70’s X 10
75’s X 10
80’s X 10
85’s X 10
95’s X 10 - I’ll do more sets with 95’s next week.
Bent-over Dumbbell Lateral Raises:
30’s X 10
35’s X 10
40’s X 10
40’s X 10
45’s X 10
Face Pulls:
70 X 10
90 X 10
110 X 10
120 X 10
120 X 10
Triceps Rope Pushdown:
60 X 10
90 X 10
110 X 10
110 X 10
110 X 10 - Sort of felt this in the middle and lateral head.
Single Arm Reverse Pushdown:
30 X 10
40 X 10
50 X 10
60 X 10
60 X 10
EZ Bar French Press:
45 X 10
50 X 10
55 X 10
60 X 10
65 X 10 - My elbows still popped and my poundages were lower. I am so smart.
Dumbbell Preacher Curl:
20’s X 10
30’s X 10
30’s X 6
30’s X 6
30’s X 5
30’s X 5 - I suck at bicep work so hard. I’ll just start at 20’s and do linear progression.
KPipe Cable Curls:
30 X 10
40 X 10
50 X 10
50 X 10
50 X 10 - Great pump.
I weighed in at 190.0 lbs. It’s sweet. My weight will drop a bit over the weekend as I go low carb but it’s all good. Feeling good, lifting good.
Military Press:
45 X 5
115 X 5 @ 75%
130 X 3 @ 85%
145 X 2 @ 95% - Stumbled backwards after the 1st rep. Took a few breaths and pushed out the last one.
Dips:
BW X 15
BW X 15
BW X 15
BW X 10
BW X 15 - Four sets of 15 during the deload week.
HS Weight Stack High Row:
80 X 10
120 X 10
120 X 10
140 X 7
60 X 10 - One-armed on the last set. I preferred doing it that way.
Rolling Dumbbell Extensions:
30’s X 10
30’s X 10
30’s X 10
30’s X 8
30’s X 5
My bodyweight was 188 lbs for the second Monday in a row. I’d like to say it’s stabilizing but I don’t want to jinx anything =)
Sumo Deadlift:
133 X 5
223 X 5
328 X 3 @ 75%
373 X 3 @ 85%
418 X 1 @ 95% - Belted for the last set. Everything was fast. My shin scab exploded on the second work set.
Dumbbell Lunges:
50’s X 10
50’s X 10
50’s X 10
50’s X 10
50’s X 10 - I took about a 3 minute break after the 4th set. The pump I get in my teardrop is ridiculous.
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10 - Last set was single-leg. That is hard!
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10 - Low back hasn’t been feeling the greatest since last squat session so I took it easy.
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Kept this even with the hyperextensions. Even these can be stressful on the lower back at times.
I weighed in at 188.0 lbs again today. I don’t want to pull an Akuma01 and ramble on for fifteen lines so that’s it until Thursday.
Bench:
45 X 5
135 X 5
190 X 5 @ 75%
215 X 3 @ 85%
240 X 2 @ 95% - Elbows flared on the last rep of 240, so I didn’t go for a third.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
10+1pps X 10
25+1pps X 10
35+1pps X 10
2pps X 10 - Finally.
Dizenzo Rows:
100 X 10
80 X 10
80 X 10
80 X 10
80 X 10
80 X 10 - Great squeeze on these in the lower lats and midback. I dropped the weight so I could squeeze more.
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
65 X 10 - Took a short break after rows to work on my Olympic lifting form. 10 minutes long?
I weighed in at 187.5 lbs today which is two pounds lighter than last week. There are a few reasons. I didn’t have work today so I woke up later and skipped a meal. I was a little behind on my water. Also, I’ve been stressing a little bit about a new girl I met recently. Don’t make fun of me!