Sumo Deadlift:
133 X 5
178 X 5 @ 40%
223 X 5 @ 50%
268 X 5 @ 60% - Double overhand grip for all of them.
Dumbbell Lunges:
55’s X 10
55’s X 10
55’s X 10
55’s X 7 - I was really off for all of these. I didn’t push the last set.
Physioball Leg Curl:
BW X 10
BW X 10
BW X 10
BW X 10
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - Plate on face.
Physioball Reverse Crunches:
BW X 10
BW X 10
BW X 10 - I got a good stretch in the abs but these hyperextended my lower back a little too much.
I weighed in at 189.3 lbs after two 11 oz Gatorade shakes. I’m definitely up a few pounds from yesterday. I had a big cheat meal consisting of three 1/3 lb Ciabatta bread fried egg hamburgers, a large plate of salad and a large bowl of ice cream. Today was a decent deload day.
Bench:
45 X 5
135 X 5
180 X 2 @ 70%
210 X 2 @ 80%
235 X 3 @ 90% - I didn’t pause the last two reps of 235. I probably could have.
Dumbbell Incline Bench Press:
50’s X 10
60’s X 10
65’s X 10
70’s X 5
70’s X 4 - Even worse than last week.
Dizenzo Rows:
100 X 10
100 X 10
100 X 10
100 X 10
100 X 10
Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10 - Barely got the last set so I just called it.
I weighed in at 189 lbs. I had to rush through my session to help coach some of the athletes. Today was surprisingly decent. I’m hoping for good things tomorrow.
Squat:
135 X 6
225 X 6
315 X 4
385 X 4
385 X 4 - The squats felt good, but more on this later.
Step-ups (High box):
70’s X 5
70’s X 5
70’s X 5
70’s X 5
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
Decline Bench Sit-ups:
45+BW X 12
45+BW X 12
45+BW X 12 - Plate held on face. The last few reps were tough.
I weighed in at 189 lbs. The weight gain has been good for my lifts. I felt strong on my squat sets today. Unfortunately, I had a nose bleed on my first set of squat. I mopped it up and then hit my second set and got it easily. However, my blood pressure squirted blood out of my nose and all over the floor in front of me. Still, I mopped it up and got ready for the third set. However, I just didn’t have it in me to hit the weight for two more sets. I had the strength but today was not my day. I will call this a deload and then destroy this weight next week. My colleagues at the weightroom now think I’m a retard for even attempting a second set. lol.
Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
30’s X 10
35’s X 9
Nautilus Lateral Raise:
50 X 10
65 X 10
80 X 10
95 X 8
95 X 5 - 10 second negative on the last rep
Dumbbell Shrugs:
75’s X 10
85’s X 10
95’s X 10
100’s X 10
100’s X 8 - Lost my grip with my left hand so I called the set.
Bent-over Dumbbell Lateral Raises:
35’s X 10
40’s X 10
45’s X 10
50’s X 10
50’s X 10 - I blew off what I had planned for today. lol.
Face Pulls:
90 X 10
100 X 10
110 X 10
120 X 10
130 X 10
Smith Machine Super-wide grip Reverse Bench Press:
135 X 10
155 X 10
155 X 10
155 X 10
155 X 10 - I had trouble setting up and didn’t get a real feel for it. I did get a weird pump in my triceps.
Tricep Rope Pushdown:
Some X 5 sets X 10 - I had to use an awful cable station.
Tomahawks:
30 X 10
40 X 10
40 X 10
50 X 10
50 X 10 - I stole this from Akuma01 but eliminated the twist. I felt these well enough in the lateral head.
Dumbbell Preacher Curl:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 9 - Significant improvement here.
KPipe Cable Curls:
50 X 10
50 X 10
50 X 10
50 X 10
60 X 10
I weighed in at 188 lbs. I tried out a few new movements here, and I think I’ll be scrapping the SWGRB press in favor of the Inhuman press. It’s a little more user friendly and is better for my level of development.
No actual lifting today because my upper trap and neck area is still very tight and painful. I can’t push my head back without pain so I see no need to push anything right now. All I’ve done today is light manual neck work, stretching, lacrosse ball rolling and ibuprofen popping. I’m hoping for a better Wednesday or Thursday.
Squat:
135 X 6
225 X 6
315 X 4
385 X 4
385 X 4
385 X 4
385 X 4 - Pretty easy reps. Took longish rest breaks.
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12 - Did these on the glute ham raise.
Decline Bench Sit-ups:
45+BW X 12
45+BW X 12
45+BW X 12 - Plate held on face. The decline on this bench wasn’t as steep.
I puked after squats so I decided to skip step-ups. I weighed in at 191.3 lbs after a postworkout meal of turkey and sweet potatoes. Speaking of which, my cheat meal yesterday turned into a cheat day and I ballooned from 187.3 lbs in the morning to a peak weight of 195.3 lbs. It was awesome. Today I was back to 190.7 lbs in the morning and the rest should float off over the weekend. It’s amazing how the human body works. Anyway, I’m back in Omaha so I lifted in my high school weightroom. It was a blast and I enjoyed seeing everyone. I’ve gotten a lot of comments about my shoulder width so Weak Points day must really be working.
Also, I didn’t bench yesterday. So that’s a grand total of two sessions this week. I feel like Jim Wendler. lol
Superset:
Band W’s/Band Pullaparts/Overhead Band Pullaparts: 3X6
Military Press:
45 X 5
105 X 5 @ 65%
120 X 5 @ 75%
135 X 4 @ 85% - Took it easy and didn’t push for another rep. The last was probably all I had.
Dips:
17+BW X 10
17+BW X 10
17+BW X 10
17+BW X 10
17+BW X 10 - I threw on one of the weight vests. That was what it weighed. It really wasn’t that hard at all.
Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5 - Fast and easy.
Overhead Dumbbell Tricep Extension:
70 X 10
70 X 10
75 X 4
70 X 4 - I went too heavy. This was ego driven.
I lifted at the Switzer Center today which is something I don’t usually do for military press. My right shoulder has been hurting so I wanted to take advantage of the facilities and do some band work to help it out. I weighed in at 186.3 lbs. I’m pretty sure I have some type of stomach bug because I was unable to eat Saturday or Sunday because of a severe lack of appetite, and today I puked up my entire breakfast. I haven’t been able to slam the food the way I like. Oh well, I’ll get over it. It’s deadlift day tomorrow and I’m sure I’ll dominate that, even with some weightloss.
Thanks boss, I’m trying to get somewhere decent. I guess I’m getting closer. What do you think of the whole Akuma01 thing, if you follow that stuff?[/quote]
Sumo Deadlift:
133 X 5
223 X 5
303 X 5 @ 65%
353 X 5 @ 75%
398 X 5 @ 85% - I belted up for the top set. I did not feel good doing these, but they moved well.
Dumbbell Lunges:
55’s X 10
55’s X 10
55’s X 10
55’s X 3 - Felt nauseous. Called it.
Physioball Leg Curl:
BW X 8
BW X 8
BW X 8
BW X 8
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
Decline Bench Sit-ups:
45+BW X 12
45+BW X 12
45+BW X 12 - Plate on face.
I weighed in at 185.4 lbs. This is honestly depressing. I feel pretty shitty and I’m constantly nauseous. It was difficult forcing myself through today’s workout. I dry heaved a couple times and barely kept myself from losing the contents of my stomach. I hope I feel better within the next few days so I can start eating again.
Thanks boss, I’m trying to get somewhere decent. I guess I’m getting closer. What do you think of the whole Akuma01 thing, if you follow that stuff?[/quote]
Nope, what is that?[/quote]
It’s basically the gossip on T-Nation. Akuma01 is the guy that posted a bunch of crap about his huge lifting numbers and then when he posted video it was all half reps. Basically, everyone viewed him as the second coming of Professor X until some of the less nice people on the site decided to be dicks to him. Now he’s throwing a hissy fit. It’s all the rage in the Bodybuilding Forum. lol.
Thanks boss, I’m trying to get somewhere decent. I guess I’m getting closer. What do you think of the whole Akuma01 thing, if you follow that stuff?[/quote]
Nope, what is that?[/quote]
It’s basically the gossip on T-Nation. Akuma01 is the guy that posted a bunch of crap about his huge lifting numbers and then when he posted video it was all half reps. Basically, everyone viewed him as the second coming of Professor X until some of the less nice people on the site decided to be dicks to him. Now he’s throwing a hissy fit. It’s all the rage in the Bodybuilding Forum. lol. [/quote]
Where is this happening, lol i could not find the thread(s). I’m just looking to see the vids, im curious to what weight he’s putting up. Are you talking about the military press and bench videos or does he have squat and deadlift vids too?
Thanks boss, I’m trying to get somewhere decent. I guess I’m getting closer. What do you think of the whole Akuma01 thing, if you follow that stuff?[/quote]
Nope, what is that?[/quote]
It’s basically the gossip on T-Nation. Akuma01 is the guy that posted a bunch of crap about his huge lifting numbers and then when he posted video it was all half reps. Basically, everyone viewed him as the second coming of Professor X until some of the less nice people on the site decided to be dicks to him. Now he’s throwing a hissy fit. It’s all the rage in the Bodybuilding Forum. lol. [/quote]
Where is this happening, lol i could not find the thread(s). I’m just looking to see the vids, im curious to what weight he’s putting up. Are you talking about the military press and bench videos or does he have squat and deadlift vids too?[/quote]
Those guys are dicks about it, but they do have points. And yes, I’m talking about the military press and bench videos. I never really believe any of the stuff from him because his numbers don’t really match up with someone having a lot of size. His body part threads were interesting and informative though.
Bench:
45 X 5
135 X 5
195 X 5 @ 75%
220 X 3 @ 85%
245 X 2 @ 95% - I had trouble unracking 245. I didn’t pause the last rep.
Superset:
Band W’s/Band Pullaparts/Overhead Band Pullaparts: 3X6
Dumbbell Incline Bench Press:
50’s X 10
55’s X 10
60’s X 10
65’s X 10
65’s X 4 - I’m using smaller jumps and 45 second rest breaks. I’m just going for a pump.
Dizenzo Rows:
100 X 10
100 X 10
100 X 10
100 X 10
100 X 10 - I’ll move this up.
I had to help out with the goddamn novice rowers so twenty minutes later…
Dead-stop Barbell Skullcrushers:
55 X 10
65 X 10
65 X 10
75 X 10
75 X 7 - My right elbow was killing me because of the break.
I weighed in at 188.3 lbs! My appetite has been back lately and I’ve been feeling about 95 percent. I didn’t get much sleep last night because of a fire alarm but I still did alright. I’m going to go kill some wings right now and then eat again in a few.
Squat:
135 X 6
225 X 6
315 X 4
395 X 4
395 X 4
395 X 4 - Bar moved slowly after the third rep each set. On the last set, the bar rolled down my back but I
395 X 4 pushed through it. It was uncomfortable though!
Step-ups (High box):
70’s X 5
70’s X 5
70’s X 5
70’s X 5
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
Decline Bench Sit-ups:
45+BW X 12
45+BW X 10
45+BW X 6 - Plate held on face. I was tired and in a rush to get to work.
I weighed in at 188.3 lbs. I had a spotter while squatting today who was awesome. He didn’t touch me and gave me a lot of encouragement. It really took me back to the high school days. lol. I was a little bit more bent over than I’d like to be, but I’ll try to improve that. This was the first time squatting in my new Nike Frees and they were average. They shifted a little bit and pushed me on my toes. I’ll have to adjust to that in the future. Anyways, next week I finally belt up for 4x4 with 405!
Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
30’s X 10
35’s X 10 - I’ve stalled on this one. I’m going to scrap it for a while.
Nautilus Lateral Raise:
50 X 10
65 X 10
80 X 10
95 X 10
110 X 7 - 10 second negative on the last rep. This felt great.
Dumbbell Shrugs:
75’s X 10
80’s X 10
90’s X 10
100’s X 10
100’s X 10
Bent-over Dumbbell Lateral Raises:
35’s X 10
40’s X 10
45’s X 10
50’s X 10
50’s X 9 - Form was not very tight here.
Face Pulls:
90 X 10
100 X 10
110 X 10
90 X 10
90 X 10 - My left shoulder was hurting during these, and I felt it better with lighter weight.
Inhuman Press:
135 X 10
135 X 10
185 X 6
185 X 6 - I set up with my ass of the bench. I couldn’t get a great feel for these. Felt it a lot in my chest.
Tricep Rope Pushdown:
90 X 10
100 X 10
110 X 10
120 X 10
120 X 10 - Kept the focus on the lateral head.
Tomahawks:
30 X 10
40 X 10
40 X 10
30 X 10
30 X 10 - Lateral head was fatigued so these for a struggle. Sticking with straight sets at 40.
Dumbbell Preacher Curl:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10
KPipe Cable Curls:
50 X 10
50 X 10
50 X 10
60 X 10
50 X 10 - 60 was too heavy to squeeze.
I weighed in at 188.6 lbs. I need to get a better feel for the Inhuman Press because I really want a tricep power move. I pounded eight M&M cookies with my postworkout shake because they had been sitting in the fridge and now I don’t feel very good which is totally understandable. lol.