Maple Syrup Strength (littlesleeper)

Training Training Logs
61

07/04/2016
A.M.
Standing Single Leg Curl
20lbs x 8reps
20x12
20x10
20x8 - - followed by 25 partial reps to finish

Banded Back Squats
225lbs + Blue Bands (Doubled) x 6reps
225+x6
225+x6
225+x6

BB Front Rack Reverse Lunge
135lbs x 16 total reps (8 each leg)
185 x 16 total

Leg Extensions
100lbs x 10 reps (2 sec squeeze at peak)
90x15
80x20reps + 15 partials

DB Stiff Legged Deadlift
100lbs x 15
100x15

Standing Calf Raise/Dorsiflexion
185 x 30
135 x 20
After each set performed dorsiflexion holds and stretches.

Notes

Good workout, I had a good pump in my entire lower body. Definitely a different feeling than I get when I"m sticking with rep schemes under 5reps. Going to stick to this program for a bit and give my CNS a break.

P.M.
I usually work out after work, but this morning I was up early so I went ahead and did it. I just had to do something so I went outside (beautiful day) and performed just a quick 10 minute circuit to get the sweat rolling.
Circuit 4x
10 Clean + OHP of a Culligan Bottle of Water
20m Fire Hydrant Carry (2x Bear Hug, 2x Shoulder and Walk)
10 Tractor Tire Flips
Rest <1m Repeat

It wasnā€™t much, but I didnā€™t want it to interfere with this new program Iā€™m trying. It was enough to be out of breath and sweat, so Iā€™ll chalk it up as successful.

62

07/05/2016

BB Slight Decline Bench Press
135 x 10
185 x 8
185 x 8
205 x 8
185 x 8

I was making sure to hold the bottom position about an inch off my chest then exploding up and really focusing on activating the pecs for this exercise. I was walking around the weight room with double dā€™s after this chest pump.

Blue Banded (Doubled) Bench Press
185 + Bands x 4
135 + x 5
155 + x 5
165 + x 5
155 + x 5

Again with this exercise I was focusing on explosiveness and really feeling the pecs.

Slight Incline BB Bench
185 x 6
185 x 6
185 x 6

These reps were very slow constant tension reps. From about 2" off my chest to 3/4 lockout. Good pump.

Ladder Pushups (Hands on Bench/Flat/Feet on Bench)
25/8/10
26/9/9

That moment you reach the point where you can no longer force out a single pushupā€¦good times

DB Side Lat Raise
10lbs x 11reps
20 x 12
20 x 12
20 x12

Cage Press
45lbs x 6 reps
135 x 5
155 x 5
165 x 4**
165 x 5

**This was the first time Iā€™ve ever tried cage presses. MUCH more difficult for me than OHP. When youā€™re pushing against the rack you not only have the additional friction of the rack but by pushing in the diagonal plane not all of your energy is being put into moving the weight vertically. You are forced to really engage your core to brace yourself against the horizontal force you are applying. For the first set of 165lbs (when I noticed the weight starting to feel heavy), I really focused on taking a deep breath and bracing my core. I got to the 4th rep and an all too familiar feeling came over meā€¦Iā€™m going down! Knees buckled, vision went about 80% black and bar came down on the pins. I actually didnā€™t hit the floor as I was still hanging onto the barbell, so that was a good thing. I was so worried about bracing I was holding my breath through all four reps! I will know for next time to put a little more thought into my breathing for this movement. I figured I would share the experience with anyone who might find it interesting/entertaining!

Rear Delt Swings (Facing into Incline Bench)
10lbs x 60 reps
5lbs x 30 reps
3lbs x 10 reps
All these were done back to back to backā€¦big time pump! I havenā€™t felt a pump like this in awhile, and Iā€™m addicted.

Hit one more set just to pump the muscle again.

5lbs x 30reps

1 Like
63

07/06/2016
One Arm BB Row
45 x 12
70 x 12
95 x 8
105 x 8
115 x 8
115 x 8
115 x 8
115 x 8

Bent Over BB Row - Pulling Against Rack
135 x 6
185 x 6
185 x 6
185 x 6
185 x 6
Similar to how you would perform a cage pressā€¦but rowing. Set the bar on pins below knees and row the bar up and back against the rack. These were supposed to be smith machine rows, but this was my variation of it, and I think Iā€™ll be doing these again. I really felt the lats engage on these.

DB Pullovers
35 x 8
40 x 8
40 x 8
40 x 8
40 x 8
I made sure to really focus on keeping constant tension throughout the entire range of motion. I love this exercise, definitely need to keep these in my program!

DB Shrug
60 x 12
60 x 12
60 x 12
3 second hold at the top

Conventional Deadlift - Explosive
225 x 3
315 x 3
365 x 3
365 x 3
315 x 3

58mins total workout time.

64

07/08/2016
I was out of town for this workout, which actually worked out well as the gym I went to had a shoulder machine press that was called for in this workout.

Machine Press/Band Shoulder Dislocates
60 x 8
90 x 10 / 8
120 x 12 / 8
120 x 12 / 8
120 x 12 / 8
120 x 12 / 8

Pec Minor Dip/Band Shoulder Dislocates
8/8
10/8
10/8
10/8
Pec minor dips are kind of like a reverse shrug I suppose. Arms remain locked out, but you lift your body by flexing your pecs. First time doing these, not sure I was completely doing them right as my pecs werenā€™t going to be the first to give on the movement.

DB Bent-Over Side Lat Raise/Hang and Swings
10lbs x 20/ 10 x 25
10 x 15 / 10 x 20
10 x 15 / 10 x 20
10 x 15 / 10 x 20
Holy rear lats. Rear lats are definitely a weakness of mine, this program is really hitting them hard and Iā€™m loving it. Expecting to see some relatively quick gains as they have been severely neglected for quite some time.

1 Like
65

07/11/2016

Standing Single Leg Curl
20lbs x 10reps
20x10
20x10
20x0 - - followed by 25 partial reps to finish

Banded Back Squats
45lbs + Blue Bands (Doubled) x 6reps
135+x6
225+x6
245+x6
245+x6
245+x6

BB Front Rack Reverse Lunge
185lbs x 16 total reps (8 each leg)
185 x 16 total

Oh man, these reverse lunges took it out of me today. I was shaking walking out of the squat rack to record these setsā€¦love it!

Leg Extensions
100lbs x 10 reps (2 sec squeeze at peak)
90x12
70x20reps + 15 partials

Quads were blasted from reverse lunges, had to take micro breaks throughout these sets in order to crank out a sufficient number of reps.

BB Stiff Legged Deadlift
185bs x 15
185 x 15

Although this wasnā€™t much weight, I was keeping a constant tension throughout the exercise and I can honestly say the burn was felt. Sweat dripping at this point, great workoutā€¦

Standing Calf Raise/Dorsiflexion
185 x 15
185 x 10
After each set performed dorsiflexion holds and stretches.

There wasnā€™t much left in the tank for calves, but got them pumped full of blood and called erā€™ a day.

66

07/13/2016

BB Slight Decline Bench Press
135 x 8
185 x 8
205 x 8
205 x 8
185 x 8

Flat Bench Press - As Explosive as Possible
185 x 5
205 x 5
225 x 5
225 x 5 ā†’ lost a little explosiveness on this set, dropped 20lbs
205 x 5
205 x 5

Slight Incline BB Bench
185 x 6
185 x 6
185 x 6

Ladder Pushups (Hands on Bench/Flat/Feet on Bench)
20/10/8
22/12/10

DB Side Lat Raise
10lbs x 10reps
20 x 10
20 x 12
20 x 12
20 x 12

Cage Press
45lbs x 6 reps
135 x 5
155 x 5
165 x 4.5 ā†’ failed the 5th rep, dropped weight for volume
135 x 5
135 x 5

Rear Delt Swings (Facing into Incline Bench)
10lbs x 60 reps
5lbs x 30 reps
3lbs x 10 reps
10lbs x 30reps

67

07/12/2016

One Arm BB Row
45 x 10
70 x 8
95 x 8
120 x 8
120 x 8
120 x 8
120 x 8

Bent Over BB Row - Pulling Against Rack
135 x 6
185 x 6
185 x 6
185 x 6
185 x 6

DB Pullovers
40 x 15
40 x 15
40 x 15
40 x 15

DB Shrug
60 x 12
60 x 12
60 x 12
3 second hold at the top

Conventional Deadlift - Explosive
225 x 3
315 x 3
365 x 3
365 x 3
315 x 3

Workout took 55mins. Yesterdayā€™s workout took 1hr.

68

07/15/2016

Seated Barbell Shoulder Press/Band Shoulder Dislocates
45 x 8
95 x 12 / 8
115 x 12 / 8
115 x 12 / 8
115 x 12 / 8
115 x 12 / 8

Pec Minor Dip/Band Shoulder Dislocates
12/8
12/8
12/8
12/8

DB Bent-Over Side Lat Raise/Hang and Swings
10lbs x 15/ 10 x 20
10 x 15 / 10 x 20
10 x 15 / 10 x 20
10 x 15 / 10 x 20

Spider Crawl/Shoulder Dislocates with Band
45secs/8
45secs/8
45secs/8
45secs/8

Total workout time - 55mins

69

07/17/2016

Rope Pushdown/Dumbbell Curl
70 x 12 / 35 x 12
60 x 12 / 35 x 12
60 x 12 / 20 x 12
50 x 12 / 20 x 12

Barbell Curl/Dips
45 x 12 / B.W. x 10
55 x 10 / B.W. x 10
65 x 8 / B.W. x 10
65 x 8 / B.W. x 10

Decline BB Tricep Extensions/Hammer Curl
75 x 15 / 20 x 15
75 x 15 / 20 x 15
75 x 15 / 20 x 15
75 x 15 / 20 x 15

Notes
My arms have never been considered a strong suit for me, as they seem to always make it to the bottom of my priority list for my training. At the end of todayā€™s workout Iā€™m sure the pump added a full inch to them! Iā€™m really enjoying this program and looking forward to starting week 3 tomorrow when some of the exercises change.

70

07/18/2016
Weighed in this morning at 204.8lbs. Iā€™m going to try and hit 199.9lbs just to reach a decent level of leanness before attempting to put on some quality mass again. Why 199.9lbs? Because it has been awhile since Iā€™ve been under 200lbs, at the beginning of 2015 I was in the 185-190lb range at a similar leanness. I think over the last year and a half I have put on 5-10lbs of lean mass, which to me seems unrealistically high, but that is what my body and scale are telling me!

Leg Curls
20lbs x 12
30 x 10
36 x 8
36 x 8 drop 30 x 10 drop 20 x 12

SSB Banded Squats
going to calc the weight using the bar as 45lbs even though it is a hair more, because my gym math is decent
45lbs + blue mini bands x 6
135 x 6
225 x 6
245 x 6
245 x 6
245 x 6

Front-Foot Elevated Split Squat
45 x 8
135 x 8
185 x 8
135 x 8
135 x 8
My unilateral balance wasnā€™t stellar, this really got the sweat pouring with having to brace for a fairly extended period of time.

1.5 Barbell Hack Squat
I had actually never done these before. If you arenā€™t familiar with what Iā€™m talking about take a look here.
These were AMAZING. I actually fell over on my 4th set because my quads gave out. I may have found a new favourite to target my quads. I was pulling bar from the ground to the top position, down halfway, then back to the top and down to the ground for 1 rep (if that makes sense to anyone other than meā€¦). Lots of time under tension, and really gave my quads a good pump.
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5

BB Stiff Legged DL
225 x 15
225 x 15
Whew, the last set of 15 was definitely a grind. Wearing pretty thin as Iā€™m nearing the end of this workout!

Standing Cald Raise/Dorsiflexion
185 x 25 (with 10sec holds every 10 reps) / 30
185 x 20 / 20
185 x 15 / 20

The total workout probably ran me around the 1hr 30min mark or longer. This was completed over 2.5hrs ago and Iā€™m still sweatingā€¦

This was just after I finished doing my calf raises at the end of the workoutā€¦I think I better drink some water.

1836Ɨ3264 605 KB

2 Likes
71

The Barbell Hack Squat looks painful! Iā€™ll absolutely be trying that one. How tall are you?

72

Just a shorty, 5ā€™9" on a tall day.

1 Like
73

Me too! I was just curious because of you talking about your weight. Did you see my profile picture? Maybe not as nice as yours.

74

Nice, was that from this year? Your shotgun looks a lot nicer than mine, mine is just an old hand-me-down Ithica 2 3/4" 12ga semi. It did the trick though!

Yes, Iā€™m definitely very heavy for my weight! 5ā€™8" or 5ā€™9" at over 200lbs, but I swear Iā€™m not that fat!

1 Like
75

That was from this year! I like Ithica and it definitely got it done. Do you hunt from a blind or use calls?

haha Iā€™m sure your not fat. In the video you look strong. Heck I feel fat but am working on it.

1 Like
76

We do a little of both, that day it was raining so we were camped out in blinds.

1 Like
77

I bet itā€™s beautiful where your from! Sorry to take up your log on hunting talk :turkey: I just enjoy it a lot.

1 Like
78

07/19/2016

Slight Decline Bench
45 x 8
135 x 10
185 x 8
205 x 8
205 x 8
205 x 8

Reverse Band Bench
225 x 8
315 x 5
365 x 5
365 x 5
365 x 5
365 x 5

Slight Incline Bench Press
135 x 7
205 x 7
205 x 6
205 x 6

Stretch Pushup (between benches)
50lb weighted vest x 10
50lb weighted vest x 10
BW x 15
BW x 15

DB Rear Side Lat Raise
10lbs x 20 reps
10lbs x 20 reps
10lbs x 20 reps

Face Pull with band (red mini)
15, 15, 15

Cage Press
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

07/21/2016

Meadows Row
45 x 10
70 x 10
95 x 10
120 x 8
120 x 8
120 x 8

Banded Machine Row
80lbs + Red Mini Bands x 12
120+ x 8
130+ x 8
130+ x 8
130+ x 8

Wide Grip Pull Up (Forehead to bar, deep stretch at bottom
3 sets of 8reps

Dumbbell Shrug
Due to my limited supply of dumbbells I used a 60lb in one hand and 40lb in the other, switching after the 6th rep.
60&40 x 12 (3 sec hold at top)
60&40 x 12 (3 sec hold at top)
60&40 x 12 (3 sec hold at top)

Conventional Deadlift
135 x 3
225 x 3
315 x 3
405 x 1
475 x 1
525 x 1
565 x 0 (would have been 10lb PR, didnā€™t break the floor)
315 x 3

This was supposed to be dynamic/explosive sets of 3, but it has been awhile since Iā€™ve put a lot of weight on the deadlift. 525lbs, went up decent, so I gave 565 a go, and not a chance.

Finished the session with some abs:
Av Wheel Rollout/Hanging Leg Raise
10/10
10/10
10/10

79

@Aragorn, I didnā€™t want to continue posting my questions in npcaldwellā€™s thread, but was just wondering what your recommendations were for those two supplements.

I have a selection of 25mg or 50mg for Zinc and 50-250mg for Magnesium. 50mg Zinc and 250mg of Mg would suffice to assist me in quality sleep?

I admit my wife and I typically watch a show together right before bed as our way of unwinding at the end of the day, so that screen time is likely inhibiting the release of melatonin.

Thanks!

80

hey! no problem. I already replied to npcā€™s thread, but baiscally bith of those are ok doses. I prefer 50 mg and 250 mg but really its personal. Its hard to overdose on zinc of magnesium lol. Basically theres no harm in the higher doses.

EDITā€“one show isnt usually an issue. Being wound up before bed is much more deleterious to your sleep than watching a damn show! Itā€™s usually when it extends into longer time periods that it becomes a problem (there is a reason casinos always feel like ā€œday timeā€ inside)