17/05/11
Front Squats - 3 with 114lbs
3 with 128lbs
5 with 145lbs i think my form was off on last rep. tried genie hand position.
DB Step up - 22lbs 8/8/8/8/8 added one set
Smith Standing Calf Raises - 176lbs 12/12/12/12/8 added one set
Front Squat iso Holds - dang forgot about it.
Hanging Leg Raise - 12/12/12/12
dropped neck training it’s a pain in the ass not having the right equip, till i get some decent stuff i’m dropping it.
No neck harness?
[quote]solidkhalid wrote:
No neck harness?[/quote]
no =( Impossible to find in Brazil, really thinking about importing one from USA
Just went yesterday to my old gym and it went thorough a BIG REFORM it’s huge now.
I’m coming back today there, there are powerracks!!!
The jiu jitsu team is really strong from Barbosa Jiu Jitsu
We have former k-1 max competitor Marfio Canoletti with Muay Thai
And my headcoach as Karate, MMA and wrestling instructor.
They also have a powerlifting team, i’m definitely raise money to be able to train with team.
19/05/11
Press - 5 with 101lbs
3 with 114lbs
6 with 128lbs awesome PR.
Scarecrows - 13lbs 10/10/10/10/10 better form today, much more controlled.
Facepull - 20lbs 12/12/12/12 decided to lower the weight, stop being a dumb-ass and stimulate the muscle not the tendonitis.
Cosgrove evil 8 complex - 45lbs
I’m getting a taste for my new favorite healthy food THE BROCOBEEF A LA KAISER!
Excited for your fight in April man! Holy shit!!!
20/05/11
Deadlift - 5 with 211lbs
3 with 242lbs
5 with 268lbs PR!!
Pendlay Rows - 135lbs 10/10/8/8
bent knee good morning - 88lbs 8/8/8
DB Curl - 31lbs 8/8/8/6 wow, nice pr.
Assisted Pullups - 11lbs 5/5/5/2 last one was bw
[quote]solidkhalid wrote:
Excited for your fight in August man! Holy shit!!![/quote]
me too, i corrected it for you =)
weight at 220.6 waist at 42.9 inches
lost 0.4 inches.
Nice PR’s brother.
How are your legs positioned during the good mornings?
And yes, I fucked up. I meant August!
[quote]solidkhalid wrote:
Nice PR’s brother.
How are your legs positioned during the good mornings?
And yes, I fucked up. I meant August![/quote]
straight, shoulder width.
thanks for the strength man.
22/05/11
band extensions - 80
bench press - 5 with 141lbs
3 with 158lbs
5 with 180lbs well, not a progress, but better than only 1 rep.
5x10 - 88lbs right elbow flared up on last set. i guess i’ll slightly lower the volume next workout.
Pushups - 12/8 flared up again, cut short on pushups.
tried some band extensions afterwards, but it was on fire again, so i decided to finally add some hiit in my program.
HIIT - Eliptical 8 bursts
24/05/11
Front Squats - 5 with 119lbs
3 with 136lbs
3 with 154lbs* i think i dropped to fast on the last rep.
DB Step up - 22lbs 10/8/8/8/8 good form and pump
Front Squats - 4x10 with 88lbs i just got inspired by reading raise the bar of dave tate and my mouth went through the roof
Smith Standing Calf Raises - 176lbs 12/12/12/12 forgot about the last set
Tried doing incline situps in place of leg raises and felt a pain not on my back but a little lower, like on my butt. fuck. I loath abs while training squats, i think i will change it to a separate day or on press day.
fuck eating clean, i ate white rice at all meals yesterday!
26/05/11
Decided to do a deload week.
Press - 5 with 57lbs
5 with 70lbs
5 with 84lbs
Scarecrows - 13lbs 10/10/10
Facepull - 20lbs 12/12/12
Decline Situps - BW 10/10/10/10 pushed abs to press day. still felt a little back pain on the last set, i may have messed my form on squat day doing something.
27/05/11
Deadlift - 5 with 114lbs
5 with 145lbs
5 with 171lbs
bent knee good morning - 88lbs 8/8
Pendlay Rows - 135lbs 10/10
DB Curl - 31lbs 8/8
Assisted Pullups - 11lbs 5/5 gonna go for neutral grip only from now on, i felt my right elbow even with this reduced workload.
great nutrition today.
just extracted my wisdow tooth, i guess i have an excuse to ice cream today. Only back to train on monday =(
[quote]kaisermetal wrote:
weight at 220.6 waist at 42.9 inches
lost 0.4 inches.[/quote]
weight at 218.6
lost 2 pounds on a week finally =)
30/05/11
band extensions - 80
bench press - 5 with 79lbs
5 with 97lbs
5 with 114lbs
3x10 - 97lbs
Pushups - 12/8
HIIT - Eliptical 8 bursts
cool now they have one of those rowing cardio machines for handicaps, gonna do some cardio tomorrow with it.
