11/23/10 P.M.
BB Bench 1x265, 5x225
DB Bench 9x85, 3x100
Got bored and went to the public school gym, and immediately regretted it. Packed fool of weak bros and shitty equipment. Managed to hit 265 on bench and some other stuff. Somewhat made up for this morning’s performance.
11/28/10
Trap Bar Deadlift 5x495
HS Row 3x8x90
Chins 2x8xBW, 1x5xBW
DB Curl 3x8x35
HS Shrugs 3x20x90
Very happy with deadlifts today. Was going for 3, but it was just too good to stop there. I believe taking the break off allowed for this substantial pr.
I know I haven’t posted in forever, but it’s not for lack of training. I plan to get back to posting regularly and hopefully that’ll help my progress. Guess I’ll give a quick update as to where I’m at.
I’ve currently got biceps tendinitis in both arms. This hasn’t stopped me from training, just had to work around some things. I’ve lost roughly 10-15 pounds since I last posted, so I’m weighing about 187lbs now. I was recently offered a non-contractual scholarship by Army ROTC down here at Clemson, so that’s reinforced my need to be a PT stud. Here’s my lifts at the moment:
Squat: 1x405
Deadlift: 1x505, 5x435
Bench: 1x270, 4x240 (really tough with the tendinitis)
Overhead Press: 6x155, 3x175
BB Row: 8x315
Chins: 1x+80, 4x+55
Dips: Haven’t dipped heavy in a while due to arms
And on to today’s training:
1/30/11
Sumo Deadlift 2x405, 1x455
Seated Shoulder Press 6x155
HS Shrugs
DB Side Laterals
First time ever doing sumo deadlifts, and those lifts were pretty easy. I really need to get the form down, and I bet I’ll be pulling 500 in no time.
Good to see you posting again man. Some pretty impressive numbers you’re putting up! Good luck with everything!
[quote]pbclax1 wrote:
Good to see you posting again man. Some pretty impressive numbers you’re putting up! Good luck with everything![/quote]
Thanks man, you’re doing really well for yourself as well
1/31/11
Front Squat 4x255
Barbell Row 12x315
HS Iso Row
Everything felt good today, so I went pretty hard. Immediately after lifting, I played racquetball for an hour and rolled with some friends. Lots of fun and very tiring. Going to sleep like a baby before pt tomorrow
2/1/11
Flat DB Bench 5x100
Inc. BB Bench 8.5x185
HS Chest Press
EZ Bar Curl 8x85
DB Curls
Forearm Stuff
Pressing was fine, nothing special today. First time using heavy dumbbells in a while, the movement pattern should come back quickly. It was awesome to be able to use my biceps again. Nothing spectacular weight, but it’s something. Got a pump and it was definitely a foreign feeling. Hoping for a good deadlift day tomorrow, but I might be too busy with other stuff.
2/2/11
Deadlift 3x475
CG Lat Pulldown
Deadlift was awesome today. Felt really strong and quick. Hoping to pull 3xBW soon.
2/28/11
Dec BB Bench 3x245
Flat DB Bench 15-20ishx70
Cable Flies
Rope Pushdowns
Sorry I haven’t kept up with this at all. School and ROTC are keeping me busy. Trying to go to LTC this summer, so that’s involved a bit of work.
Notes about training:
Weights are down due to weight loss. I’m trying to lean up some. Weighing in around 188 or so in the mornings now. Just going to keep playing it by ear, nothing special.
Sorry to anyone who actually kept up with this, I’ve been busy and haven’t been on the internet as much. Still been lifting, not sure how well it’s been going, but I’ll fill everyone up. I really plan to keep up with my log on here, so if anyone is following, let me know.
Highlights:
Lost even more fat, around 185-187 in the mornings
Conditioning is higher than ever. Want to be a high speed cadet
Looking bigger than ever(might just be from being leaner), strength is about the same however
Spent the last month or so really focused on doing a lot of volume; don’t think it’s for me. I’m going to go back to what I know works for me, heavy weights, high frequency, and low volume.
No real pr’s to speak of, but I haven’t really tried to set any recently
Summary:
I’ve been kinda down and out in terms of strength gains recently, but that’s changing now. Prepare to see some big(for me) weights get tossed.
3/26/11
Mil. Press 5x125, 7x115 Nothing special, getting back into doing these
BB Shrug 10x405, 25x315 Need a bigger neck to keep passing tape test
BB Curl 9x85, 4x105
3/27/11
Parallel Box Squat 5x275 For the hell of it, don’t think I’ll keep with this exercise
BB Bench 6x225 Not hard, nothing special
DB Laterals 5x10
Ab-work
Hill Sprints
3/28/11
Trap Bar Deadlift 3x545 This was pretty good, not sure if it’s a pr, but it might be. Little bit of an aneurysm haha
Chins ?xBW probably around 50 chins in 3 or 4 sets
15 min. Bike
3/29/11
Seated BB Press 3x155 Haven’t done these in a while, so once I relearn the pattern, weights should be increasing
Seated DB Curl 5x55
Flat DB Bench 9x95
15 min. bike
Decent day overall. Slept terribly last night so PT at 0600 was rough.
3/30/11
DB Press 12x55, 8x65, 10x45
DB Side Raises
Flat BB Bench 6x185, 5x195, 4x205
HS Chest
Cable Flies
1-Arm Pushdown
DB OH Ext
Rope Pushdown
Everything, especially the bench was super controlled and slow. Yes, I did do very similar movements yesterday, but starting back on something not stupid. I’ve been eating a lot, guessing somewhere 320+g of protein and probably 4500+ cals. Have a trip with ROTC down to Toccoa, GA tomorrow, so no PT.
3/31/11
BB Row 8x185, 8x205, 8x225, 8x205, 8x185
CG Pulldown 12x80, 12x100, 12x120, 9x140, 11x100
HS Iso Row 45x10, 70x10, 80x10, 90x10
DB Curl 15x15, 25x10, 30x10, 35x8, 25x10
Cable Curl 12x30, 8x45, 11x30
BB Shrug 10x135, 10x225, 10x315, 12x405, 30x315
Really good session considering a really demanding day. Everything felt good, especially the db curls and pulldowns. The last set of shrugs was killer. I feel like I’m looking a lot better/bigger. Also, hunger is increasing, usually a sign of growth for me.
Good to see you postin again man. Nice trap bar pulls
Great to see you posting again buddy! I wanna see these physique pics man, sounds like youre still killing it!
Thanks guys. Pics may come in the future, but I’m still not terribly lean.
4/1/11
Back Squat 6x265, 4x285
Leg Press 7x5.25pps, 5x6pps
RDL 5x315
First time really training legs in a while and I definitely feel it. Competing in a stupid bench competition tomorrow, but I get a shirt out of it.
4/2/11
Did a bench competition today in the school gym. Didn’t prepare or rest for it at all, so I’m happy with the results.
1x215, 1x235, 1x260 Paused PR
Went and lifted right after the comp.
Mil. Press(Triples) 95, 105, 2x115, 2x125, 3x130
Bench(Triples) 165, 175, 185, 195, 200, 2x205, 2x210
DB Press(6’s) 35, 40, 2x45, 2x50
DB Bench(6’s) 55, 60, 65, 2x70
Starting CT’s Push/Hips program. I like how it’s laid out and think it’ll work nicely for what I want to improve. The 6/1 on/off may not happen due to other scheduling, but I’ll be training as much as I can and follow his template.
5/22/11
Starting this back up. Now that summer has arrived, all I do is work and lift. Keeping up with the forums will hopefully give me some type of distraction from the boredom, so chime in if you’re reading. After spending about 3.5 weeks on a very successful fatloss diet, I’m on get big mode again. Currently my appetite is insatiable and I’m consuming at least 6 meals a day. Training is a 2-way split, (Legs,Arms,Calves) + (Chest,Shoulders,Back). Days off will be taken when I must. I’m starting out lighter with weights, but fully expect to see some bigger numbers being hit soon.
Hack Squat 6x315 Don’t know how much the sled weighs, but this is what the weight would be if it was a bar.
Leg Ext. 20, 15, 10
CGBP 5x215 Very controlled. I’m having a really bad biceps tendinitis flair up and didn’t really feel like pushing this.
Rope Pushdown 15, 12, 10
DB Curl 7x40 These should go up very quickly; this wasn’t that tough and I haven’t trained the movement in a while.
Rope Cable Curl 20, 15, 10 This is from the bottom attachment and I feel them really well.
Seated Calves
5/23/11
Seated Shoulder Press 8x160 Felt good. Up 5lbs and 2 reps from 4 days ago. Probably could have grinded another.
DB Side Raises 20,15,10 Decent feeling
Ground Row 7x275 Do these from a dead stop on the ground.
CG Pulldown 20,15,10
HS Chest 7x285 Felt really good. Again this is the weight if it was on a bar; I’m too lazy to do the actual math. All that matters is that it’s increasing.
Machine Fly 4x10
All of my assistance work is usually done ramped. I don’t care too much about what weight I use on it, hence just the reps being listed. I’m amazed I actually wrote in my log for a second day in a row haha. Time to eat my pizza.