[quote]SSC wrote:
[quote]165StateChamp wrote:
Pretty awesome day. Benching was strong and my shoulders felt decent. They’ve been really bothering me doing every day activities. I like where things are going. [/quote]
Well, you should. You’re killing it every workout, despite any aches or pains. I do wish 5/3/1 was as successful for me as it was for you. Bah. W/e w/e some kind of excuse about my lower back I don’t care blah.
Prick.[/quote]
lol
Tuesday, March 27th, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
320 X 5 @ 65%
370 X 5 @ 75%
420 X 5 @ 85%
Barbell Rows:
135 X 10
185 X 10
205 X 7
220 X 5
Incline Dumbbell Rows:
80’s X 2 X 10
85’s X 2 X 7
Underhand Lat Pulldowns:
120 X 10
150 X 10
170 X 8
180 X 6
Face-away Pulldowns:
90 X 4 X 10
Barbell Curls:
65 X 10
70 X 10
75 X 10
80 X 8
Overhead Cable Curls:
80 X 4 X 10
Good day! Deadlifts were fast even with my tweaked left hammy acting up. I think I’ll drop barbell rows for right now and do some other type of row. I feel pretty motivated…I know I need to hit the books more and I’m going to do that.
[quote]VikingsAD28 wrote:
Damn it man, slow down. If you start benching over 300 I won’t have anything left to hold over you.[/quote]
Lol, you are stronger than me in literally everything. Plz go.
[quote]SSC wrote:
Well, you should. You’re killing it every workout, despite any aches or pains. I do wish 5/3/1 was as successful for me as it was for you. Bah. W/e w/e some kind of excuse about my lower back I don’t care blah.
Prick.[/quote]
Hahaha thanks man. I’m hoping I can keep my injury-free streak going through 2012. If we can both stay healthy I know we can make some crazy progress.
Thursday, March 29th, 2012
Shoulders/Calves/Abs
RC Work
BB Incline:
Bar X 8
135 X 3
150 X 5 @ 65%
175 X 5 @ 75%
195 X 8 @ 85%
DB Lateral Raises:
30’s X 15
40’s X 10
45’s X 10
50’s X 8 + 4 partials
Bentover Rear Delt Raises:
35’s X 15
45’s X 10
50’s X 10
55’s X 6
Band Pullaparts:
Purple X 5 X 30
BB Shrugs:
135 X 10
225 X 10
315 X 10
365 X 8
Standing Abs:
110 X 4 X 30
Decent day. I didn’t get optimal sleep and my shoulders were killing me all the way through laterals but I added a rep compared to the last time I did this weight on inclines. I’m going to switch out delt isolation exercises.
Saturday, March 31st, 2012
Arms/Abs
RC Work
CG Bench Press:
135 X 10
190 X 8
220 X 6
220 X 6
Alternating DB Curls:
30’s X 10
40’s X 8
45’s X 6
45’s X 5
Incline DB Extensions:
30’s X 2 X 10
35’s X 8
35’s X 7
Preacher Hammer Curls:
30’s X 12
35’s X 12
40’s X 12
45’s X 6
V-Bar Pushdowns:
120 X 10
150 X 10
180 X 10
200 X 10
BB Drag Curls:
65 X 2 X 10
70 X 2 X 10
Good stuff. I skipped yesterday because I was up late studying. Today went pretty well. Close-grips felt strong.
How close is your CG?
[quote]spar4tee wrote:
How close is your CG?[/quote]
I go thumbs half-way on the smooth. Numbers still suck regardless of where they are though. lol
Monday, April 2nd, 2012
Chest/Shoulders/Triceps
RC Work
Bench:
Bar X 8
135 X 8
195 X 3 @ 70%
225 X 3 @ 80%
250 X 7 @ 90%
Reverse-grip Bench:
200 X 2 X 8
205 X 6
205 X 5
Dips:
20+BW X 10
30+BW X 8
40+BW X 6
65+BW X 4
Seated Rear Delt Raises:
40’s X 2 X 12
45’s X 2 X 8
Seated Lateral Raises:
40’s X 2 X 10
45’s X 2 X 7
Cordova Extensions:
50 X 4 X 15
Straight Bar Pushdowns:
130 X 10
150 X 10
160 X 10
170 X 10
Great progress being made! Last time I had 250 on the bar I only did 5 reps and that was with lighter sets preceding. My left shoulder is still a bit crummy but I’m happy with where things are going. I’m finding that having a ‘whatever I want to eat day’ on Sundays isn’t hindering me body composition-wise and is helping me with weight gain and strength levels.
Tuesday, March 3rd, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
345 X 3 @ 70%
395 X 3 @ 80%
445 X 3 @ 90%
Incline Dumbbell Rows:
80’s X 2 X 8
85’s X 2 X 8
Underhand Lat Pulldowns:
120 X 10
150 X 10
170 X 10
180 X 6
HS Rows:
180 X 4 X 8
Face-away Pulldowns:
100 X 4 X 10
Barbell Curls:
65 X 10
70 X 10
75 X 10
80 X 9
Overhead Cable Curls:
90 X 4 X 10
My sleep was very interrupted last night so for the first time IN MY LIFE I had an energy shot. I tried Worx Energy: Extra Strength and while I’m not quite sure it did anything I know I had a good performance on deadlifts. Good day overall really. Now time for me to kill studying so I can kill my O Chem exam tomorrow!
Thursday, April 5th, 2012
Shoulders/Calves/Abs
RC Work
BB Incline:
Bar X 8
135 X 3
160 X 3 @ 70%
185 X 3 @ 80%
205 X 7 @ 90%
Machine Lateral Raises:
80 X 15
95 X 10
110 X 10
125 X 8+2 partials
Machine Rear Delts:
65 X 10
80 X 10
95 X 10
110 X 8+2 partials
Band Pullaparts w/1 second hold & stretch:
Purple X 5 X 10
BB Shrugs/Band Row Superset:
135 X 10/Green X 12
225 X 10/Green X 12
315 X 10/Green X 12
365 X 10/Green X 12
Standing Abs:
120 X 4 X 30
Good day on inclines, I added two reps to my best with 205. I didn’t get much sleep last night so I downed a Lo-Carb Monster to make up for it. I can already feel the addiction. not srs. My AC joints on both sides, but especially the right, were absolutely killing me after inclines. I don’t know what I’m going to do. I think it’s related to tight traps and neglecting band work for the back. I’m going to throw some stretching and band work back in.
Saturday, April 7th, 2012
Legs/Arms
Front Squat:
135 X 5
235 X 3 @ 70%
270 X 3 @ 80%
300 X 3 @ 90%
Barbell RDL’s:
135 X 8
225 X 8
275 X 8
345 X 7
CG Bench Press:
135 X 10
185 X 8
205 X 6
225 X 6
Alternating DB Curls:
30’s X 10
40’s X 8
45’s X 5
45’s X 4
Straight Bar Pushdowns:
100 X 15
130 X 15
160 X 15
190 X 12
220 X 3
Rope Hammer Curls:
100 X 2 X 12
120 X 2 X 6
I went out drinking after work and had a few too many but this session went surprisingly well. Arm work after leg work was awesome.
Keep chipping away
Mirin yo front skwatz
Monday, April 9th, 2012
Chest/Shoulders/Triceps
RC Work
Bench:
Bar X 8
135 X 8
210 X 5 @ 75%
240 X 3 @ 85%
265 X 4 @ 95%
Reverse-grip Bench:
200 X 2 X 8
205 X 2 X 6
Dips:
20+BW X 10
30+BW X 8
40+BW X 6
70+BW X 4
Seated Rear Delt Raises:
40’s X 2 X 12
45’s X 2 X 10
Seated Lateral Raises:
40’s X 2 X 10
45’s X 2 X 9
Cordova Extensions:
50 X 4 X 15
Straight Bar Pushdowns:
140 X 10
160 X 10
170 X 10
180 X 10
Today was good but didn’t go exactly how I had wanted. I would have gotten a fifth rep on the top set but the spotter started helping as the rep speed slowed down. It was my fault for not making it clear that I didn’t want that. Shoulders are feeling more healthy at least and reverse-grip has made some progress. Mondays (Bench) and Tuesdays (Deadlift) are the days I’m liking the most lately.
[quote]spar4tee wrote:
Keep chipping away[/quote]
Will do brothaman.
[quote]bigmac73nh wrote:
Mirin yo front skwatz[/quote]
Thanks brobro.
Tuesday, April 10th, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
315 X 3
370 X 5 @ 75%
420 X 3 @ 85%
470 X 1 @ 95%
Incline Dumbbell Rows:
85’s X 4 X 10
Underhand Lat Pulldowns:
120 X 10
150 X 10
170 X 7
180 X 5
HS Rows:
190 X 4 X 8
Face-away Pulldowns:
100 X 4 X 12
Barbell Curls:
65 X 10
70 X 10
75 X 10
80 X 7
Overhead Cable Curls:
100 X 4 X 10
Good day for deadlifts, average day for accessories. The pulls were really fast and strong and my form has tightened up quite a bit. I regressed on a lot of the other exercises though.
Nice deadlifting, whats your PR?
[quote]165StateChamp wrote:
Good day for deadlifts, average day for accessories. The pulls were really fast and strong and my form has tightened up quite a bit. I regressed on a lot of the other exercises though. [/quote]
505 is right around the corner, it would seem!
Thursday, April 12th, 2012
Shoulders/Calves/Abs
RC Work
BB Incline:
Bar X 8
135 X 3
175 X 5 @ 75%
195 X 3 @ 85%
220 X 3 @ 95%
Machine Lateral Raises:
80 X 15
95 X 10
110 X 10
125 X 8+2 partials
Machine Rear Delts:
65 X 15
80 X 10
95 X 10
110 X 10
Face-pulls:
50 X 4 X 10
Band Pullaparts w/1 second hold & stretch:
Purple X 5 X 10
BB Shrugs/Band Row Superset:
135 X 10/Green X 12
225 X 10/Green X 12
315 X 10/Green X 12
370 X 10/Green X 12
Standing Abs:
120 X 4 X 30
Man, that left shoulder of mine is killing me. I think it affected my performance on inclines as 220 X 3 is way worse than 215 X 5 (my top set on my last 1-rep day). Texted bugeishaAD and he told me to deload and do my mobility/prehab work which is the smart, obvious answer. I will be doing that for the next week or two and see how that works for me.
[quote]VikingsAD28 wrote:
Nice deadlifting, whats your PR?[/quote]
465 conventional in March 2010. lololol. Feels bad. I guess I PR’d this week, whoo!
[quote]grettiron wrote:
505 is right around the corner, it would seem![/quote]
Hopefully! I would love to finally have a lift over 5 plates again.