6-15-09
225lb deadliftx21,15,9 and pushupsx42,30,18 for time
Time: 4:30
6-17-09
95lb Thrusters x10x10 and situps x10x20 for time
Time: 15:45
6-20-09
Bench Press: 240x1,2,3,4,5,1,2,3,4,5 30sec rest between sets
Bent over BB Rows: 185x3x8 & 205x8,6,4,2 30 seconds rest
Explosive pushups x10,8,6,4,2 superset w/ Chinups x10,8,6,4,2 For time
7/13/09
Bench Press: 265x7,2,1 RP
Seated Shoulder Press: 175x8,5,3 RP
Skull Crushers: 95x 8,6,3 RP
Rack Deadlift: 405x4, 365x 7
Trying to get back into some DoggCrapp. It worked extremely well for me last time i ran it. I gained about 20 solid pounds in 8 weeks. Hopefully i can do that again. After running it through once, I’m going to see whether I’m able to cut with DC too. Tomorrow Biceps, forearms and legs.
7/15/09
Alternating DB Curls: 40’s by 11,5,4 RP
Straight Bar Reverse Curl: 65x13 SS
Seated Calf Raises: 90x 8
Squats: 315x6, 275x8
Leg Extension: 190x12x5x3
Hanging Leg Raises: 2x20
Today’s workout went fairly well. Everything felt really good. Squats are weak right now, I’m still recovering from another meniscus tear so this is the first time i’ve squatted in about 9 weeks. I’m sure everything will go up at least 10 lbs next time, squats may be closer to 30 or 40lbs.
7/20/09
Incline DB Press: 85’sx 18 RP
Seated Military Press: 135x20 RP
Smith close grip bench press: 225x20 RP
Wide Grip Chin ups: 1x16 SS
Deadlifts: 365x7, 315x10 SS
Today’s workout went pretty well. Next time all my weights should increase, as well as the reps. I’ll probably add at least 20lbs to my wide grip chins.
7/22/09
Barbell curls: 95x16 RP
Forearm Curls: 105x17 SS
Standing Calf Raise Machine: 180x8 DC style
Lying Single Leg Curls: 65x15 RP
Hack Squat Machine: 275x8, 225x20
Today i felt pretty weak everywhere. I think its from the lack of sleep. Next time around all these numbers will shoot up considerably.
7/27/09
Incline bench Press: 205x18 RP
Standing Shoulder Press: 115x 15 RP
Dips: 45x10 SS w/ 2 second pause at bottom
Lat Pull Downs: 235x17 RP
Cable Rows: 200x12 SS
Hanging Leg Raises: 35
Lats felt really worked today. i gave them a good stretch between each rep of pull downs, and really squeezed at the bottom of each rep. My shoulder press should come up pretty quick since its starting so low. Dips also felt pretty good today. I was getting a nice burn in my tri’s and a nice stretch in my pecs at the bottom of each rep. Next workout every lift should go up between 10 and 20 pounds with little problems.
8/3/09
Bench Press: 265x8 SS spotter walked off… wtf
Last Time: 265x7,2,1
Seated Machine Shoulder Press: 185x10,5,5 RP
Last TIme: 175x8,5,3
Skull Crushers: 100,8,7,5 RP
Last Time: 95x8,6,3
Rack Deadlift: 495x3, 405x8
Last Time: 405x4, 365x7
Well today i felt really weak when i grabbed the weights, but all my lifts went up. Skull crushers really bothered my elbows this week, thats never happened before. I think next time i should be able to go up on every lift. i gotta get that bench press up. i’d love to be repping 300 by the time i get done blasting. We’ll see how that turns out though.
OK, so a short explanation why all my lifts suck now. A few days after my last workout, i dislocated my right shoulder AGAIN (15th time), and now all my presses have gone to complete shit. My max for ten reps has gone from 265 down to 225 in just a matter of a few short weeks. I’m hoping that i’ll be able to get all my lifts back up soon. Because i’m tired of being weak. I want to be a BEAST!
9/21/09
Bench Press: 225x5,235x5,245x5
Standing Military PRess: 115x5,135x5,155x1,1,1
Close Grip Bench lockouts: 275x3,295x3,315x3,335x3
Grip work: 10 miutes
9/22/09
Rack Deadlifts: 405x3, 425x3, 445x3,3
Chin ups: 3x10
Cable Rows: 200x9
Incline Curls: 25’s x3x8
Grip Work: 10 minutes
9/24/09
Skipped leg day, knee was hurting pretty good today. I’ll make up for this in intensity next week.
9/26/09
Bench Press: 225x3,235x3,245x3,255x3,3
Cable Flies: 42.5/side x12
Standing Shoulder Press: 115x3, 125x3, 135x3, 145x3, 155x3
Close Grip Lockouts: 275x3, 295x3,315x3,335x3
Tricep Ext: 160x16
Grip Work; 10 minutes
11/3/09
Bench Press: 205x3,215x3,220x3,225x3,230x3,230x3,235x3,235x3 and 205x5x5
Military Press: 115x5x5
I expected my chest to be pretty sore from all the volume from bench, but i’m actually feeling pretty good today. Next week, pending that I Bodybuilder still hasnt come out, i will be following CT’s “what I’m doing now” routine that he posted. I’ll be working out 3 times a day, but instead of working out 3 days on, 1 day off, i will be taking every other day off. This should help me keep from developing too much neural fatigue, since i can’t afford many of the supplements to prevent it right now.
11/5/ 09
1st session:
Chin ups: bwx3, 10lbx3, 15x3, 20x3, 25x3, 30x3, 35x3, 35x3 & bwx5x5
2nd Session:
Bent Over rows: 185x3, 205x3, 215x3, 215x3, 220x3, 225x3, 225x3, 225x3, & 205x5
Face-pulls: 115x8x3
So, i’m definitely alot weaker than i was a year ago. I’m really gonna get back into the lifting game though. I should put on a solid 10-15 pounds over the next 8 weeks. Next time around i should be able to beat all these numbers pretty easy. I tried upright rows before trying face pulls, but my shoulders couldnt handle them. I’ll probably switch these for dead lifts or rack deadlifts anyway.
I woke up with some crazy DOMS this morning in my lats. Its pretty awesome, since i never get sore in my lats. and chest is still pretty sore from my last chest workout. I really need to get some Power Drive. I felt really run down last night, and i shouldnt be this tired, because i’ve been getting plenty of sleep.