7/26/10
Deads.
Worked up to 500X1, then did 500X7. 6 touch and go, then a long ass rest to rep 7. I seriously thought I was gonna loose my lunch after 6, but somehow kept it down. I was hoping for 10, but this wasw 1 more than the last time I repped out 500, so I will have to settle for it. PS, deadlifting sucks.
Pendley rows.
225X5
315X5
405X5
First time doing these. form tips/comments/concerns on them from you guys who do them more often would be appreciated.
Blast strap pull ups:
Narrow setting for 3X5
Ultra wide setting for 3X5
I am really liking these as rotation at the top portion of the movement is possible.
Jump rope, v-ups, Band G.M. someXsome
Dove,
This is definitely one log I’ll be following. I can only hope to get my numbers up that high one day! I think I’m going to have to start recording my sessions for my log. Seems like a good idea. Now, it’s time for me to put in work. Thanks for the motivation!
[quote]Beast27195 wrote:
Dove,
This is definitely one log I’ll be following. I can only hope to get my numbers up that high one day! I think I’m going to have to start recording my sessions for my log. Seems like a good idea. Now, it’s time for me to put in work. Thanks for the motivation![/quote]
Thanks for the kind words and you are very welcome. Yes, the video part of this is very helpfull. Given that most of the time I train alone, I have noticed things through the video that I never would have otherwise.
If I recall correctly, aren’t you on deployement now? How is the training situation in the rather unsavory parts of the world?
7/28/10
M.P. night.
Worked up to 245X7
I forgot to fucking breath during my first few reps, and realized it when rep 4 went up slow as hell. Crap. Next time breathing will be remembered and maybe an extra rep or 2 will be had.
DB seated M.P.
125sX12 R.P. X3
Ok with the first 12, as I think the best I had done before was only 10. Only getting 3 after the rest pause kind of bothers me, but oh well, maybe I just didn’t take as long of a R.P. as I did the last time I did these. I never have anybody to time them so I am really just guessing.
Bent over rear delt fly/lat. raise hybrid
75X8
85X8
110X8
Left hand was rather sweaty by the time I got to it. I may start doing each arm as its own independant set.
Behind the back cable raises:
someXsome
rope tri push down:
someXsome. I was a bit to tired to give a good effort on any heavy movement, and I wasa having trouble keeping my lunch down again. No more pizza buffet binges mid afternoon on lifting days.
7/30/10
SQUUUUUUUUUUUAAAAAAAAAAAAAATTTTSSSSS:
Worked up to 500X5
I need to make sure my depth is more consistent, as some reps went deeper than others. I also felt like I lost some upper back tightness. Eh, shit to work on. Hopefully I will have these high bar squats better than my low bars were pretty soon.
SLDL: Stayed light with these and pretty much everything else for the rest of the session.
135X5
225X5
315X5
Standing calf raises: someXsome
SIngle leg Leg press: 2X8 each leg, no rest between sets.
Cable ab pull downs: The stack(it says 200LBs but I have my doubts) 3X20.
Also, we lift heavy iron, we need some heavy metal in this place. Nothing will make you want to rip some SMF’s head off like a song about… ripping some dudes head off:
Man you’re a beast, serious training you got going on, keep it going.
[quote]DeltaOne wrote:
Man you’re a beast, serious training you got going on, keep it going. [/quote]
Many thanks for the kind words dude.
Keep it up hos, I will definitely be following this.
Inspiration.
[quote]DixiesFinest wrote:
Keep it up hos, I will definitely be following this.
Inspiration.[/quote]
Thanks man.
Looking very strong, will definitely be keeping up with this.
[quote]Hanksman wrote:
Looking very strong, will definitely be keeping up with this.[/quote]
Thanks dude. I will try not to dissapoint.
I did a couple sets of those rear delt lateral raise fly thingamajigs you created. I approve. Worked my shoulder/upper back in a whole new way.
[quote]DixiesFinest wrote:
I did a couple sets of those rear delt lateral raise fly thingamajigs you created. I approve. Worked my shoulder/upper back in a whole new way.[/quote]
Yeah, those things hit the rear delt pretty well, and you will likely get a bit of trap and rhomboid involved as well, depending on the angle you go with. I doubt that I can claim credit for them though, as they are really a variant of something Cephalic_Carnage talked about, and I am sure I saw something similar to them on youtube somewhere from somebody, but I cannot for the life of me recal the name. Meh, they work, so I guess themjigs or whatchacallits works just fine for them. Thanks for the approval!
[quote]DoveofWar08 wrote:
[quote]DixiesFinest wrote:
I did a couple sets of those rear delt lateral raise fly thingamajigs you created. I approve. Worked my shoulder/upper back in a whole new way.[/quote]
Yeah, those things hit the rear delt pretty well, and you will likely get a bit of trap and rhomboid involved as well, depending on the angle you go with. I doubt that I can claim credit for them though, as they are really a variant of something Cephalic_Carnage talked about, and I am sure I saw something similar to them on youtube somewhere from somebody, but I cannot for the life of me recal the name. Meh, they work, so I guess themjigs or whatchacallits works just fine for them. Thanks for the approval![/quote]
Interesting point, “thingamajig” is recognized as a legitimate word. Spell check does not catch it.
8/1/10
Bench. Ok, so when I got to the gym, it was me, 1 of the trainers who could not leave the front desk, and two anorexic midgets. I swear, if I grabbed both of these dudes and mashed them together they might have made 240LBs total. So, it was DB bench.
DB bench:
50sX15
75sX10
100sX5
125sX5
140sX5
161.2sX5
181.2sX2
161.2sX6
140sX11
This was pretty shitty. Just felt off that night for some unknown reason. Fell short of PRs on both attempts. Looking at the video, it seems like I got off balance on the bench somehow. Eh, fuck it.
Dips:
BDWx10
+100 5X5
Dips felt ok, and I really just wanted to get a little more volume in with some heavyish weight. Heavy for me, I suck at bodyweight movements.
Fat grip seated hammer curls:
50sX5 each arm for 3 sets.
Tri mechanical drop set:
Ok, so the stack says its 150LBs. Sure, maybe. Anyway I got to thinking and tried an experiment. It went like this: Started by doing what I call “Meat power push downs”, the one where you lean over the bar so that your forearms are in line with the bar when you press. Did 15 of those, then got more upright into what is a “normal” tri press down, did 15 of those, same weight, then went straight verticle torso with a good bend in my knees and did tri press downs in front of my head. Ok, this is a clusterfuck to explain in text and I should have just videoed the damn things. I like these from the pump perspective and that they seemed to hit the entire tricep at once. I did 3 sets of them, 15 reps each way.
Oh, and more metal for smashing fucking weights. Despite the round of funk, gotta stay motivated:
Ninny, thanks for catching that. Reading comprehension fail on my part.
8/3/10
Start of deload week. I will mostly be making an apperances in the gym this week doing some speed work and lighter higher volume auxillary stuff.
Deads:
135X10
225X5
315X5
405X5
Add EFS short black bands:
135X3
225X3
Pull-ups:
7X5 with varying grip placement
Cable rows. I felt dirty after doing these:
3X20
45 degree back raises:
someXsome
called it a night.
EDIT: Some of the music from tonight:
hey now, I like my cable rows
8/6/10
Took some days off and got shit done at the office. Went to the park, and did some sprints and sled drags.
Uneven ground sprints: X3
Sled sprints over uneven ground with 40LBs of chain: X3
Wierd looks from all the “normal” people in the park: Xalot.
8/8/10
Squats: Using bands for this cycle.
BarX10
Bar + EFS grey bandsX5
135+G.B. X5
225+G.B.X3
315+G.B.X3
405+G.B.X1
455+G.B.X1
475+G.B.x1
EDIT: skip to about 4 min in for the action, unless you are kinda creepy and like hearing me grunt while I wrap my knees.
weight will be upped next week.
Black band G.M.: 3X10
seated calf raises: 3X10
paused Hacks: +180X5
+270X3 felt a wierd twinge in my right knee here and called the lift done.
V-ups, suitcase crunches, jump rope someXsome
Done.
8/9/10
World bench night: I benched, with a competant spotter:
BarX15
Bar+EFS minibandsX5
135+MBX 5
225+MBX 3
275+MBX 1
315+MBX 1
350+MBX 1
365+MBX 1
Skip to 3 min. in for the action, unless you want to listen to me and old dude shoot the shit.
Paused DB bench:
140sX5
140sX5
Dips:
BDW 3X10
seated Phatt hammers: 65s 3X6
Band Bicep curls and Tri presses someXsome
Good starting point for the Miniband bench I think.
Some metal from tonight since I forgot last time:
[quote]DixiesFinest wrote:
hey now, I like my cable rows[/quote]
Lol. I ment no offense. It just felt kinda weird to be doing rows without a barbell/dumbbell in my hand(s).
