Let's Get Serious!

Training Training Logs
101

Sunday, Dec 13

Bench “DE”:
Bar X 8
Bar X 6
Bar + Minis X 5
135+Minis X 3 X 8

DB Rows:
100 X 10 X 4

Incline Bench:
135 X 9 X 3

HS Pull downs:
45 X 20 X 3

Fat DB Tricep Rolling Extensions:
35 X 5 X 4

Tricep Close Grip Pressdowns:
100 X 10 X 3

Happy fun times. Eat Sleep Recover…

102

[quote]bearshark wrote:
I really like those fatgripz[/quote]

Where did you get yours? I wanted to get myself a christmas present, but elitefts is out of stock.

103

[quote]BlackLabel wrote:
Where did you get yours? I wanted to get myself a christmas present, but elitefts is out of stock.

[/quote]

I went to fatgripz.com- i think i paid 39 bucks, shipping included. I really like them for training. I wish I had some better measure of effectiveness, but all I can say is that I like them for accessory and DE work.

Awesome purchase- not a bit of regret.

104

Monday, Dec 14

Squats:
Bar X 8
Bar X 6
135 X 5
225 X 3
275 X 2
315 X 1
345 X 1
365 X 5 PR

Lunges:
95 X 20 yards X 4

Good mornings:
95 X 10 X 5

Crunches:
2 min X 2

Decided to try super light good mornings to work on the lower back/glutes/hams, it felt different. I might go a little heavier next time though.

105

Very impressive PR!

Yeah you might have to go heavier on the good mornings to get much out of them. I’ve found not using a belt gives me some dynamic ab stabilization work as well.

106

Thanks for the info on the fatgripz.

And very nice PR.

107

Mrodock-
Thanks for the input- i was trying 95 for shits and giggles and it was just shit.

Blacklabel-
Get those fatgripz man. it’s good shit.

108

Sunday, Dec 20

“DE” Bench:
135 X 3 X 8

DB Rows:
105 X 10 X 4

Seated Fat Cable rows:
130 X 8 X 4

Fat DB Rolling Tricep Ext:
35 X 6 X 4

HS Lat pulldown:
65 X 10 X 3

Closegrip Pushdowns:
60 X 10 X 5

Happy fun times… eat sleep recover.

109

Monday, Dec 21

Squat “DE”:
Bar X 3
135 X 2
225 X 3
275 X 2
315 X 2 X 8

Front Squats:
135 X 3 X 8

Good Mornings:
185 X 3 X 8

Calves:
105 X 3 X 8

So, in a burst of inspiration from the “perfect rep” video, i decided to do more “DE”-ish work today. 315 is a weight i can do doubles on all day, so i enjoyed the little change of pace. I also recently got a calf tattoo, so it’s still a little scabby and tender in the bottom of the squat.

110

Wednesday, Dec 23
Bench:
Bar X 8
Bar X 6
95 X 4
135 X 3
185 X 3
205 X 2
225 X 6

Chinups:
BW X 50 total

Dips:
BW X 75 total

Cable Crossover:
40 X 15 X 2

Pushups:
BW X 10 X 2

Happy fun day.

111

Thursday, Dec 24

Deadlifts:
135 X 3
135 X 8
225 X 4
315 X 3
365 X 2
415 X 1
455 X fail X 3 (!)
405 X 8 PR

Leg Press:
270 X 8
360 X 6
450 X 5 X 3

DB Shrugs:
55 X 8
95 X 8
120 X 8 X 3

What the frack! 415 felt like easy cheese, and then 455 just would not budge. 405 X 8 is a PR though. very strange. anyway, happy holidays all! i’m going to enjoy some sushi and sunshine here in socal, in the company of beautiful women. oh, the rough life!

112

Sunday, Dec 27

“DE” Bench:

Bar X 5
95 X 5
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 3
195 X 3

Seated Cable Row:
130 X 12 X 4

Tricep Pushdown:
120 X 12 X 4

Standing Cable Pullover:
50 X 10 X 4

Eat, sleep, recover!

113

Monday, Dec 28

Squats:
Bar X 5
135 X 5
225 X 4
275 X 3
295 X 3
315 X 3
335 X 3

Good Mornings:
135 X 10 X 5

Leg Press:
230 X 15 X 4

Easy happy fun times.

114

Monday, Jan 4

Squats:

Bar X 8
135 X 5
225 X 5
275 X 3
295 X 3
315 X 3
335 X 3

Good Mornings:
185 X 6 X 4

BB Lunges:
95 X 20 yds X 4

HS Hamstring Curls:
50 X 12

Easy day. What a long break in between! it involved Vegas is all i have to say, and i lost five pounds.

I suppose i might get a better wilks score that way. Eat sleep recover.

115

Tuesday, Jan 5

Bench:
Bar X 8
Bar X 5
95 X 5
135 X 4
185 X 3
225 X 2
225 X 5

DB Row:
55 X 5
115 X 10
120 X 12

Seated Cable Row:
100 X 15

Neutral Chins:
BW X 10

High Pulls:
135 X 10 X 2

DB Press:
80 X 6
80 X 13

Pushups:
BW X 10 X 3

Happy fun times. Eat, sleep recover!

116

Saturday, Jan 9

Bench “DE”

Fatgripz
Bar X 8
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 3
195 X 3
205 X 3

Seated Cable Row:
130 X 11 X 4

Rolling Tricep Ext.:
30 X 8 X 4

Machine Pullover + Pushups + Close Grip Tricep Pressdown
165+BW+80 X 8 X 3

Felt pretty good on the bench today. Train triceps and do stupid shit, whoo!

117

Monday, Jan 11

Squats:
Bar X 5
135 X 5
225 X 3
275 X 2
315 X 1
335 X 3 X 3

Leg Extensions:
130 X 10 X 5

Lying Leg Curls:
105 X 10 X 5

Easy day. ESR! Also i forgot to log it, but last Friday morning i worked up to 405 X 3 X 3 for sumos and did some leg presses.

118

Wednesday, Jan 13

Bench:
Bar X 8
95 X 5
135 X 4
185 X 3
225 X 1
230 X 4

135 X 10 X 4

Flat DB Bench:
80 X 4 X 5

Chin-ups:
BW X 8 X 5

Lat Pulldowns:
90 X 12 X 4

Didn’t feel that great today. Nonetheless, eat sleep recover and deadlift tomorrow.

119

Thursday, Jan 14

Deadlift:
135 X 5
225 X 5
315 X 3
365 X 2
405 X 3 X 2

Leg Press:
270 X 15 X 3

Felt like a speed day today. Happy fun times.

120

Sunday, Jan 17
“DE” Fat Bench
Bar X 5
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 3
195 X 3

DB Rows:
120 X 10 X 2
135 X 5 X 2

Rolling Tricep Extensions:
20 X 5
30 X 3
35 X 5 X 5

Seated Cable Rows:
100 X 10 X 5

Tricep Pushdowns:
50 X 10 X 5

Felt good during this workout. Going off the grid on Tuesday for about 8 days- San Clemente Island!