10/10/10
Military Press 3x145 PR
Shoulder Circuit 3 rounds
Seated Calves enough
Arm Circuit 3 rounds
Today turned into a shoulder day without that intention. Starting to record my food intake and adjust accordingly for fat loss.
10/11/10
Deadlift 3x315, 3x335, 3x355, 3x365, 3x385, 3x405, 4x425
BB Row 3x185, 3x205, 3x225, 3x245, 3x265, 3x275
EZ Curl 3x55, 3x65, 3x75, 3x85, 3x95, 3x105
a. Pullups 10, 8, 6
b. DB Row 10x60, 10x65, 8x70
c. DB Curl 10x25, 10x30, 7x30
Great session. All rest times, except between exercises, were sub 80 seconds. By the time I got to the giant set, I was tired, but I went really hard and fast on it. Session had great density.
10/12/10
HE Squat nothing to speak of
Flat DB Bench 4x95
Chest Pumpage
Some jogging
Hip hurt from PT test this morning and I was pretty tired, so stopped squats before I hurt myself. DB Bench was decent, getting into the heavier weights. Going to start jogging more
10/13/10
Push Press 3x160
Ground Rows 5x315(vid)
Standing Calves a lot
Decent enough. Legs felt dead after PT test and running yesterday.
10/14/10
Back Squat 3x345
Trap Bar DL(high handles) 3x405, 1x455, 1x495, 1x545
BB Shrugs 10x315, 7x405
10 min. cardio
Squats felt great. Setup on my back was great and found my groove pretty well. Haven’t ever really done trap bar dl, so I guess that counts as a pr. 495 was ridiculously easy and the 545 wasn’t really bad at all. I think doing 5plates+ is going to help me mentally as well as physically. I will probably be keeping that movement in rotation.
On a different note, I have to either a. lose weight or b. get a bigger neck, due to military height/weight requirements. I’ve decided to do both. One of the focuses of my training now will be to lose fat and get a 20+inch neck. This will be the year of leanness and trap explosion.
10/15/10
BB Rows(more upright) 5x365
PL Bench 1x235, 1x245, 1x255 PR, 6x225 PR
EZ Curl 8x85 PR
Bicep Pumpage
Neck Stuff
Rows were so-so. Bench was awesome. 255 felt pretty light, and the 225 set was crazy. I was expecting 3-4, but I’ll take progress whenever it comes.
10/16/10
Deadlift 1x405, 1x455, 1x485 PR
Dips 3x+55, 3x+65, 2x+70, 10xBW
Lat Pulldown 4 sets
a. Standing Calves 3 sets
b. 1Arm RG Pushdown 3 sets
455 was really tough. I focused on the 485 set, visualizing it, and it happened very easily. A focused mind is more powerful than any source of fear.
10/17/10
Machine Hack(Quad Emp.) 8x4pps
Leg Ext. a lot
Flat DB Bench 6x95 PR
Chest Pumpage a lot
Shoulder Stuff enough
DB Shrugs(Long hold at top) 3x15
2 rep pr on db bench. Felt good about that. I think I might need to reassess and change my leg training, I feel like they aren’t progressing nearly as well as the rest of my body. Trap explosion is coming along well.
This weight loss better not ruin your chances at the 275 bench race 
[quote]ashylarryku wrote:
This weight loss better not ruin your chances at the 275 bench race :)[/quote]
Oh, trust me it won’t. The 255 I hit the other day was really easy. Your weight loss better not affect you either, I want some competition.
[quote]mmatt wrote:
[quote]ashylarryku wrote:
This weight loss better not ruin your chances at the 275 bench race :)[/quote]
Oh, trust me it won’t. The 255 I hit the other day was really easy. Your weight loss better not affect you either, I want some competition. [/quote]
255?! Damn you. I hit 245 for 1 but spotter had to help on the second. This was after 2 PRs on military, a PR on incline, and also 240 X 2 on flat. I’m excited to see what I can do when starting fresh with flat
I’m doing a competition at my school on November 13th so I plane on going for it then. We’ll see how it goes! Just to give you an idea of when you need to hit it lol
Good luck in your comp. I’m considering doing a meet in the spring. I bet you’ll do pretty well at the comp.
10/18/10
UH BB Row(strict) 5x225, 6x245, 12+6x185
OH Lat Pulldown(strict) 7x140, 10+5x90
BB Curl 6x85, 8+5x65
EZ Bar Curl 6x75
BB Shrugs 24x315
Overall pretty good. Felt everything where it needed to be felt. Back feels wrecked from doing less weight and stricter form. Biceps continue to be harder to feel than they should.
10/19/10
Standing Military Press(wide grip) 5x115, 5x125, 6x135
DB Front Raise 10x25, 8x35, 8x35, 8x40
Flat DB Bench 5x55, 5x70, 5x85, 4x100
Cable COs 12x30, 12x45, 12x45, 9x60
CGBP 5x155, 5x185, 3x200, 3x210
Rope Pushdown 12x45, 12x60, 2x10x60
Everything went pretty well. Triceps were exhausted by the time I got to CGBP, and it showed. Also, pecs were so tight and tired by that point, they affected my CG. Being a volume whore is pretty fun.
10/20/10
Leg Press 10x4pps, 10x5pps, 14x6pps
Leg Ext. 12x80, 12x90, 12x100, 12x110
RDLs 5x225, 5x275, 6x315
Leg Curl 12x70, 11x90, 8x90
Was really short on time today. Also, energy wasn’t terribly high. Pushed it really hard and fast for the 25 or so minutes I was in today. On another note, destroyed my accounting test last night, as well as microecon.
10/22/10
Rack Pulls(Right below knee) 5x455, 5x495, 6x545
Lat Pulldown 12x90, 12x100, 11x110, 10x120
DB Rows 10x70, 10x80
Cable Hor. Rows 10x100, 11x140
BB Curl 7x85
DB Curl 10x20, 10x25, 10x30, 8x35
HS Traps 15x1pps, 15x2pps, 15x3pps
Probably more volume than I’ve ever done. The rack pulls, especially the 545 set, felt great. I felt everything in my back working against the weight. The db rows were not doing good things for my lower back, i.e. pain in a bad way, so I stopped. Overall, very pleased with today’s session.
10/23/10
Standing Military Press(wide grip) 6x140
DB Side Raises 12x10, 12x15, 10x20, 9x25
Flat BB Bench 4x230
Cable Flys 15x30, 13x45, 10x45, 8x45
Rope Pushdowns 16x75, 10x90, 9x90, 7x90
OH DB Ext. 12x45, 11x50, 9x55, 8x55
Think everything went really well today. Good increase on bench and military. Finally feel like my tris, chest, and shoulders are starting to grow. I need to get a tape measure or something and start recording progress in other ways besides visually and strength.
beast mode!!!
[quote]Ct. Rockula wrote:
beast mode!!![/quote]
Thanks man
10/24/10
Back Squat 3x275, 3x315, 2x365(vid)
SSB Squat 5x225, 2x265, 5x265
Hack Machine 10x1pps, 10x2pps, 10x2.25pps, 10x3pps
Leg Ext. 10x90, 10x110, 10x130, 11x150
Standing Calves 10x70, 10x90, 10x110, 9x130
My squat is really god awful. I’m not sure exactly how to correct it. I’m strongly considering dropping it altogether, and using other leg exercises as my main movement. Was dog tired after this.