You better pick things up if you are going to make that 1700 lbs total next year. 
[quote]VikingsAD28 wrote:
You better pick things up if you are going to make that 1700 lbs total next year. ;)[/quote]
No idea what you’re talking about. I’m a bodybuilder. Goal is IFBB pro card by next year. No clue what all this ‘totaling’ mess is. English, bro. Try it.
You natty bro?
Tuesday, August 9th, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
185 X 5
225 X 5
275 X 5
315 X 5
345 X 5
Barbell Rows:
135 X 4 X 8
1-Arm Pulldown:
80 X 2 X 15
100 X 2 X 10
Straight Arm Pulldown:
40 X 20
50 X 20
60 X 20
Barbell Curls:
85 X 4 X 5
65 X 10
Cable Kpipe Curls:
40 X 2 X 10
50 X 2 X 10
Band Lat Stretch: Green for 1:30
DC Biceps Stretch: 20’s for 1:30
I went straight from the pool to lifting. It wasn’t ideal but it didn’t hurt things. Deadlifts were tougher than I wanted and exercise selection was different. Decent day.
[quote]VikingsAD28 wrote:
You natty bro?[/quote]
Not for long! jk not srs…maybe srs…
Wednesday, August 10th, 2011
AM - 60 min fasted walking
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
125 X 3 @ 70%
140 X 3 @ 80%
160 X 9 @ 90%
Dumbbell Lateral Raises:
25’s X 10
30’s X 10
35’s X 10
40’s X 8
45’s X 6
BONEZ217 Lateral Raises:
30 X 2 X 15
40 X 10
20 X 20
Dumbbell Rear Delt Raises:
40’s X 2 X 10
45’s X 2 X 10
Facepulls:
80 X 30
Band Pullaparts:
Purple X 4 X 25
Lying External Rotations:
2.5 X 3 X 15
Dumbbell Shrugs:
100’s X 20
Hanging Knee Raises:
BW X 4 X 10
Standing Abs:
100 X 4 X 10
I had to train fasted today. I was a bit rushed so I couldn’t do stretches. Inclines were awesome and it was a decent, fast-paced session in general.
Thursday, August 11th, 2011
Legs
Front Squat:
135 X 5
185 X 5
225 X 5
235 X 5
Barbell RDL’s:
135 X 8
185 X 8
225 X 6
235 X 6
Leg Press:
3pps X 20
4pps X 20
5pps X 12
6pps X 6
Lying Leg Curls:
50 X 20
60 X 20
70 X 15
80 X 10
Hyperextensions:
25+BW X 2 X 10
I really really really wanted to tack on a set of 100 rep leg extensions to the end of my workout but I had to split. I finally figured out I don’t have to double overhand my RDL’s so grip is no longer going to be an issue on that. lol. I threw a few partials on at the end of my last set of leg curls and they were murder. I love this bodybuilding mindset of completely killing yourself on leg day!!! Early morning flight to Charleston, SC tomorrow, beaches and then a four day cruise directly after that. Hopefully the females will be mirin Hotel workouts until I get back to OU!
Vacation was fun and now I’m back at OU. I’m really missing the food I had on the cruise =( I’m not fatter and I actually feel a bit more muscular as well. I trained a bit and did an Arms day, Chest/Shoulders/Triceps day, Back/Biceps day, Shoulders day and another Arms day. I mostly did a lot of stuff with dumbbells and did a lot of forced reps, slow negatives, drop sets and the like because I was training with my brother. Nothing like a good training partner! I’ll be back on my grind tomorrow. I can’t wait!
Monday, August 22nd, 2011
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 6
180 X 5 @ 75%
215 X 3 @ 85%
250 X 0
240 X 1 @ 95%
Close-grip Bench:
145 X 10
155 X 10
165 X 10
170 X 6
Dumbbell Flies:
30’s X 5 X 10
Dumbbell Laterals:
25’s X 5 X 15
Band Pushdowns:
Purple X 5 X 15
Deadstop Barbell Skullcrushers:
70 X 2 X 8
70 X 2 X 6
Band Pull-aparts:
Purple X 4 X 25
Lying External Rotations:
2.5 X 3 X 15
DC Chest Stretch: 35’s for 1:30
DC Triceps Stretch: 25’s for 1:30
I completely messed up my 5/3/1 numbers and misloaded on my single as well. I’m so sad I barely missed 250. I’m so weak right now =( I did get the number I was supposed to though. I lifted with a partner and it was great. Good intensity on the skullcrushers especially. I’ll be resetting bench regardless.
Tuesday, August 23rd, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
275 X 5
315 X 5
355 X 5
1-Arm Dumbbell Rows:
90’s X 2 X 8
100’s X 2 X 6
Lat Pulldown:
100 X 15
120 X 10
140 X 8
150 X 6
Seated 1-Arm Cable Row:
60 X 2 X 10
70 X 2 X 10
Barbell Curls:
85 X 4 X 5
65 X 10
Cable Kpipe Curls:
40 X 15
50 X 15
60 X 10
Band Lat Stretch: Green for 1:30
DC Biceps Stretch: 25’s for 1:30
Deadlifts felt super easy today especially compared to the last time I did them. I’ve still been having chronic lower back pain (about a 4 on a scale of 1-10) but it doesn’t seem to be affecting me negatively. I’ve been lifting with some great partners and they’ve been awesome motivators. Dumbbell rows were limited by grip which was frustrating but other than that today was awesome. Fantastic pump. I’m hungry, figuratively and literally. I need to EAT!
Thursday, August 25th, 2011
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
150 X 5 @ 85%
160 X 3 @ 90%
170 X 6 @ 95%
Dumbbell Lateral Raises:
25’s X 15
30’s X 15
35’s X 12
40’s X 10
45’s X 8
BONEZ217 Lateral Raises:
40 X 2 X 15
50 X 8
30 X 25
Dumbbell Rear Delt Raises:
40’s X 2 X 10
45’s X 2 X 10
Facepulls:
120 X 30
Band Pullaparts:
Purple X 4 X 25
Dumbbell Shrugs:
100’s X 2 X 20
Seated Calf Raises:
70 X 4 X 10
Lifting went pretty good. I’m clearly unable to follow 5/3/1 percentages because I’m an idiot who can’t do math. lol. I went too heavy today but it worked out fine anyways. Lateral raises were really awesome. I forgot to do abs but I think I’ll skip them this week and then bring them in next. Legs tomorrow, already a bit nervous.
Friday, August 26th, 2011
Legs
Front Squat:
135 X 5
185 X 5
225 X 5
245 X 5
Barbell RDL’s:
135 X 8
185 X 8
225 X 6
245 X 6
Leg Press:
3pps X 20
4pps X 10
Lying Leg Curls:
80 X 20
95 X 6
80 X ? → 65 X ? → 50 X ? → 35 X ?
Leg Extensions:
50 X 30
80 X 100
Hyperextensions:
25+BW X 2 X 10
Today was an abortion of a day. I had to train on just a poptart and a small shake because of some business I have to take care of. The leg press I used was really awkward and felt terrible on my knees so I had to drop it and move on. I sucked on leg curls. Leg extensions made me want to kill myself which is a good thing. Then I failed at DC stretches because I forgot how to do them. Also, I puked. Overall I had a crappy day weights wise but my quads are pumped and painful.
Saturday, August 27th, 2011
Arms/Calves/Abs
Cambered Bar Tricep Extensions:
80 X 20
100 X 20
120 X 15
140 X 10
150 X 10
Skullcrushers:
65 X 4 X 8
1-Arm Overhead Dumbbell Extensions:
20’s X 3 X 8
25’s X 7
Cross Body Hammer Curls:
25’s X 15
30’s X 15
35’s X 12
40’s X 10
45’s X 5
Dumbbell Preacher Curls:
25’s X 2 X 15
30’s X 2 X 10
Low Cable Curls:
70 X 10
80 X 10
90 X 10
100 X 10
DC Bicep Stretch: 30’s for 1:00
Seated Calf Raises w/ 20 second stretch:
90 X 4 X 10
I get pumps in my triceps but I really don’t feel them working. Either way, I still made some progress on weights. Bicep work was awesome. The stretch was so painful! Calf work also felt pretty good but I’m still getting that annoying pain in my arches while doing it. Good day regardless.
Sid and I were just hanging out, wrestling with out shirts off, you know just straight guy stuff. Anyway he took this pic and wanted me to post it.
[quote]VikingsAD28 wrote:
Sid and I were just hanging out, wrestling with out shirts off, you know just straight guy stuff. Anyway he took this pic and wanted me to post it.[/quote]
Dude, no first names on the internet! What’s wrong with you?!
Thanks brah, mainly wanted it posted to show that my delts are really improving. The picture is completely cold and I haven’t trained shoulders since Thursday. I’m also nursing a bellyful of food so my abs aren’t as hawt as usual. Don’t hate pleaseeeeee.
look who it is! You’re log has been quite the journey huh? (yes I did actually read through it all.)
Looking good in the recent pic. you look pretty thick and much more tan than your last pic. wrestling without your shirts on? lolol
I’ll be following.
[quote]VikingsAD28 wrote:
Sid and I were just hanging out, wrestling with out shirts off, you know just straight guy stuff. Anyway he took this pic and wanted me to post it.[/quote]
You know what? Fuck you and your sick tan!
But seriously, I’ve lurked this log from time to time. The drama with the GA was a trip. Good lifting, brother.
Monday, August 29th, 2011
Chest/Shoulders/Triceps
Lying External Rotations:
2.5 X 3 X 15
Bench:
Bar X 8
135 X 6
155 X 5 @ 65%
180 X 5 @ 75%
205 X 7 @ 85%
Close-grip Bench:
145 X 10
155 X 9
165 X 6
170 X 5
Dumbbell Flies:
30’s X 5 X 10
DC Chest Stretch: 35’s for 1:30
Dumbbell Laterals:
30’s X 5 X 10
Band Pushdowns:
Purple X 5 X 15
Deadstop Barbell Skullcrushers:
70 X 2 X 8
70 X 7
70 X 5
DC Triceps Stretch: 25’s for 1:30
Band Pull-aparts:
Purple X 4 X 25
I had to train on a shake and a Poptart again because I’m still job searching. My strength felt a bit off and I wasn’t pumping up as well as usual but I just have to deal with it for the next few weeks. Pressing was fairly crappy. I can’t wait until I can settle into my routine completely.
[quote]gregron wrote:
look who it is! You’re log has been quite the journey huh? (yes I did actually read through it all.)
Looking good in the recent pic. you look pretty thick and much more tan than your last pic. wrestling without your shirts on? lolol
I’ll be following.[/quote]
It really has been! I hardly accomplished any of the goals I first set out to when I made this log (win state in football, win state in powerlifting, various powerlifting goals) but I think I’ve gotten a lot of good work done. I’ll be sad when I max this thread out.
Thanks man, glad to hear it. Me and Cody are actually in different states right now but once I get home I’ll be sure to lat drop him with our pants off.
Whoops, I meant shirts off.
[quote]HeavyTriple wrote:
[quote]VikingsAD28 wrote:
Sid and I were just hanging out, wrestling with out shirts off, you know just straight guy stuff. Anyway he took this pic and wanted me to post it.[/quote]
You know what? Fuck you and your sick tan!
But seriously, I’ve lurked this log from time to time. The drama with the GA was a trip. Good lifting, brother.[/quote]
Lol, I spent some time out in Charleston, SC and on a cruise. I’m sure y’all get a lot of sun out in Kentucky.
Yeah, those were crazy times. Looking back, I could have handled it better but I don’t mind not working there anymore. It really helped me focus on what I need to do with my life.