Molikeye

Did a quick workout at home. Not too sure how much my barbell weighs, as it is only a standard bb, so the weights are strictly what’s on the bar and not including the bb.

ME Upper Body

Length: 60 min

CG Bench
40 x 10
100 x 10
160 x 4
180 x 4
195 x 2 x 3
200 x 2 x 3
205 x 2

The second sets of both the 195 and 200 felt easier than the first. Saved one in the tank with 205.

Underhand BB Row + Dips
140 x 12 + 15
140 x 12 + 15
140 x 12 + 15

Shoulder Tri-Set:
Front Raise + Lateral Raise + Rev. Fly
15 x 2 x 8
15 x 5

DB Curls + Pushups
15 x 12 + 15
15 x 12 + 15
15 x 12 + 12

I ended with a good pump in the shoulders and arms.

Worked out with my buddy yesterday in a bodybuilding gym. There were a couple of chicks there that were twice my size with voices a few octaves lower then my own. Scary!

DE Lower

Dynamic Squats @ 55% RM
45 x 10
95 x 6
135 x 4
185 x 2
205 x 12 x 2

Standing Military
45 x 8
75 x 6
95 x 4
115 x 4
145 x 4
155 x 2

I knew these weren’t going to be happening due to my workout on Thursday.

Deadlifts
275 x 4
315 x 2
345 x 1
365 x 5 —> Est. 1 RM = 426 lbs

First 3 reps felt solid, the fourth started getting sketchy, then on the fifth the bar rolled about 2 inches away from me due to the plates not being circular (what shape are they, dadecagons or something?). It was a grind with bad form, anyways. Had it been closer, it would have been a lot easier.

Forgot:
Friday, July 27
Weight: 182.2 lbs

DE Upper Body

Dynamic Bench + 5 Pullups (50 total)
45 x 10
95 x 10
135 x 8 x 3

Rack Lockouts + 5 Chinups (15 total)
225 x 4
245 x 2
245 x 1

BB Rows
135 x 10
185 x 3 x 8

Low Incline DB Press
75 x 5
85 x 4
95 x 4

Not a good day - lack of sleep, lack of food, lack of motivation, new gym I’ve never been too, yadda yadda yadda. Everything felt stupidly heavy. Also somewhat tweaked my left shoulder the day before, though I have no idea how that happened. I think I’m ready for a deload of sorts.

Boom. Took Monday off to rest, and came back energized and hungry for a workout today.

ME Upper Body

Length: ~80 min

Bench + 5 Pullups / set (50 total)
45 x 15
95 x 10
135 x 6
165 x 5
185 x 4
205 x 3
225 x 2
235 x 1
245 x 5 —> Est. 1 RM = 286 lbs
250 x 4
225 x 5

Fuck yeah, these felt ON today. My goal was for 4 reps @ 245, but they felt so solid that the 5th was just begging to be done. Kept my tightness on these as well, which was something that I was having trouble with before, and it made a huge difference. I decided to just rep out with 225 afterwards for my last working set, but I was already gassed.

Standing Rev. Fly
30 x 3 x 12

1 Arm DB Row
90 x 2 x 10
95 x 10

Skull Crushers
115 x 3 x 6

CG Chinups
BW x 8
BW x 6
BW x 4

Focused on “curling” the bar to my chin, rather than just pulling my chin to the bar, to make my biceps work harder. Mission accomplished.

Concentraction Curls
25 x 8
25 x 6
25 x 5

Curls for the girls.

Now to play the waiting game for Friday, where I will hopefully achieve my deadlift goal of an estimated max of 435 lbs. I’m already visualizing it being done, just gotta make it happen now.

WHAM BAM THANK YOU MA’AM!

Weight: 180.2 lbs

DE Lower Body

Length: ~70 min

DE Squat @ 60% RM
45 x 10
95 x 8
135 x 6
185 x 4
220 x 12 x 2

Standing Military
45 x 10
75 x 8
95 x 6
115 x 4
135 x 2
145 x 2
155 x 4 —> Est 1 RM = 176 lbs
160 x 2

Lost tightness on the last set after the 2nd rep, but I doubt I wouldn’t have been able to get a 3rd anyways.

Deadlifts
275 x 4
315 x 2
345 x 1
365 x 6 —> Est. 1 RM = 438 lbs

BOOM, HEADSHOT. Well, I got my goal that I set for myself about 5 months early. Time to update the first page.

I did a little circuit at the end of my workout, as a means to start getting a bit more into shape. I am going to start doing these at the end of my lower body workouts, starting with only two rounds to start.

Deadlift @ 50% RM x 10 reps
Bench @ 50% RM x 10 reps
CG Chin Ups x 10 reps
Dips x 10 reps

Unfortunately I couldn’t even do 10 chin ups, haha. Averaged about 2:18.

I decided to start doing 5/3/1 for powerlifting, and hope to run it for about 6 cycles until next February. I’m following my own custom template of 5 total exercises per workout; 1 primary exercise, 3 compound assistance exercises and 1 isolation-type exercise. I may make Squat day an exception and do less leg work and focus more on core training instead, though I will have to see.

I will try to periodize the assistance exercises somewhat, starting with higher volume/lower intensity in the first week, moderate volume/moderate intensity in the second week, and finally low volume/high intensity in the third week. Week four will be a deload with moderate volume/low intensity.

For my primary exercises (Military, Squat, Bench, Deadlift), I may do 1 heavy single (90 - 95% of my 1RM)/exercise/cycle. Week one I will work up to a heavy single in both the Military and Deadlift, and in week three I will do the same for my Squat and Bench. I will try this for my first cycle, and if it doesn’t kill me I may try doing a two heavy singles/exercise/cycle and see how that feels.

I’ll also try to keep doing the whole-body circuits at the end of my Squat and Deadlift days for my conditioning work.

My training maxes are:
Military: 160 lbs
Squats: 330 lbs
Bench: 255 lbs
Deads: 395 lbs

So without further a-doo-doo:

C1, W1, D1

Length: ~65 min

Military
45 x 10
75 x 8
95 x 2 x 6
110 x 3
130 x 3
145 x 6 —> Est. 1 RM = 174 lbs
155 x 1
165 x 1

Chinups
BW x 3 x 8

Flat DB Press
70 x 8
75 x 8
80 x 8

Weighted Dips
25 x 8
45 x 3 x 8

Seated Face Pulls
4th Plate x 4 x 10

I took some 1MR I’ve had for a few months for today’s workout in an attempt to help boost my squat numbers. It’s been open for about 4 months, and starting to crustify, so I think it’s time to finish it off. I love, and hate, taking preworkouts because they give me awesome workouts but leave me feeling like a “smashed bag of assholes”* (best expression ever).

C1, W1, D2

Length: ~55 min

Squats
45 x 10
95 x 8
135 x 8
185 x 5
230 x 3
265 x 3
295 x 9 —> Est. 1 RM = 383 lbs

FML did I grind this SOBs out.

Romanian Deadlifts
275 x 3 x 8

Did these with a double overhand grip.

Seated Ham Curls
170 x 3 x 12

Weighted Situp
25 x 2 x 10
25 x 6

Held the weight plate on top of my head. Very hard.

Hanging Leg Raises
BW x 3 x 10

Circuit x 2
Avg. Time: 2:11
Best Time: 2:01

Still couldn’t do all 10 chinups. It also took about 15 minutes after the last circuit before I could properly function without the fear of fainting or throwing up.

It’s been 2 hours since the end of the workout and I’m still sweating. Damn you 1MR.

    • Expression trademarked by STB

Where do you live in alberta

I’m about 45 minutes northwest of Edmonton, outside a little tiny town called Onoway. It’s not the most exciting place to be, but this summer we had a murder and last weekend we had a microburst that tore the roof of the highschool. It’s more attention than we are used too.

C1, W1, D3

Length: ~55 min

Bench
45 x 15
95 x 10
135 x 2 x 8
165 x 5
180 x 3
205 x 3
230 x 6 —> Est. 1 RM = 276 lbs

1 rep short of what I wanted, but I blame that on not getting into the proper mindset.

Pullups
BW x 3 x 8

Low Incline DB Press
80 x 3 x 8

CG Bench
185 x 8
185 x 5
165 x 8

Standing Rev. Fly
30 x 3 x 10

Work was long and very tiresome so I wasn’t even looking forward to this workout. Saturday is deadlifts and back, so I’ll try to get my head on straight for that.

So pretty much butt fuck now where. Are you guys atleast on the map

[quote]prodiboy wrote:
So pretty much butt fuck now where. Are you guys atleast on the map[/quote]

Yupper! There are even road signs that can lead you here! gasp

Weight (Aug. 10th): 181.6 lbs

Took 1MR again today.

C1, W1, D4

Length: ~ 70min

Deadlift
135 x 2 x 5
185 x 2 x 5
225 x 5
280 x 3
320 x 3
365 x 5 —> Kept 1 in the tank. Form started to slip on the 4th rep.
385 x 1
405 x 1

405 felt real heavy, though whether it was because I was gassed from the 365 set or that this weight is a mental fucker-upper on its own since I’ve been wanting to pull it for some time, I can’t say. Probably a bit of both. Regardless, I got it up, locked it out, and paused at the top.

Pendlay Row
155 x 2 x 8
155 x 7

1 Arm DB Row
90 x 3 x 8

I really put emphasis on pulling it up, squeezing my upper back, then squeezing my elbow into my hip to engage the lower lats. Felt awesome.

CG Chin Up
BW x 2 x 8
BW x 7

“Curl the bar to your chin” Got a nice bicep pump out of these.

BB Curl
75 x 3 x 8

Did two rounds of a new circuit at the end (dubbed Circuit B):

Squat: ~ 50% RM x 10 reps
Bench: ~ 50% RM x 10 reps
BB Row: Same weight as bench x 10 reps
Dips: bodyweight x 10 reps

Avg. Time: 1:48
Best Time: 1:45

C1, W2, D1

Length: ~55 min

Military
45 x 10
75 x 2 x 8
95 x 2 x 3
105 x 5
120 x 5
135 x 8 —> Est. 1 RM = 171 lbs

Couldn’t lock out the last rep.

Weighted Chinups
BW x 5
25 x 3 x 6

Flat DB Press
90 x 3 x 6

Weighted Dips
70 x 3 x 6

Seated Face Pulls
5th Plate x 3 x 10

C1, W2, D2

Length: ~65 min

Squats
45 x 10
95 x 8
135 x 2 x 5
185 x 2 x 3
225 x 5
255 x 5
295 x 11 —> Est. 1 RM = 403 lbs

We’ll see next week how accurate that is when I do heavy singles.

Romanian Deadlifts
305 x 3 x 6

First set was double overhand, and I almost lost it on the last rep. These killed me.

Seated Leg Curls
170 x 3 x 12

Could barely walk afterwards.

Weighted Situps
25 x 2 x 10
25 x 8

Hanging Leg Raise
BW x 3 x 10

And that was it. The squats and romanians destroyed me, and I was almost feeling sick doing the ab exercises, so I did not do the circuit at the end.

I increased my squat training max by 10 lbs because I’m hitting reps waaaay higher than what I should be, in my opinion. I know my legs respond really well to higher rep ranges, but this is a bit ridiculous (and ridiculously exhausting).

I’ve also been thinking a lot about how to best structure the heavy singles and rep schemes for the assistance exercises. I’m thinking of something along these lines:

Week 1: 3/3/3+ Primary, 3x8 Assistance
Week 2: 5/5/5+ Primary, 3x6 Assistance
Week 3: 5/3/1 & heavy singles on all primary lifts, 2x8 Assistance
Week 4: Deload, 2x6 Assistance

My reasoning behind this is that the first two weeks are meant to build up strength by going all out on the last sets of the primary lifts and increasing intensity on the assistance. Week 3, after the heavy singles, it doesn’t make any sense to kill myself further by doing heavy assistance. Instead, I’ll take out volume and lower the intensity to get a pump and that’s it since the heavy singles will have been enough. My deload week is still a deload, but with relatively heavier weights on the assistance at a lower volume to keep it somewhat challenging.

I don’t know, this probably means dick-all in the long run, but I tend to obsessively think about these things quite a bit :confused:

C1, W2, D3

Length: ~55 min

Bench
45 x 15
95 x 10
135 x 2 x 5
165 x 5
190 x 5
215 x 10 —> Est. 1 RM = 287 lbs

Also did 10 pushups inbetween my warm up sets, for a total of 50.

Weighted Pullup
BW x 5
25 x 3 x 6

Incline DB Press
90 x 3 x 6

CG Bench
205 x 2 x 6
205 x 5

Standing Rev. Fly
30 x 3 x 10

Overall, a good workout.

C1, W2, D4

Yesterday’s Weight: 180.0 lbs

Length: ~70 min

Deadlifts
135 x 2 x 5
185 x 2 x 5
225 x 2 x 5
265 x 5
305 x 5
345 x 7 —> Est. 1 RM = 425 lbs

I had the 8th rep off the floor, but it would have been a life or death situation to try to lock it out so I opted not to. I gotta start doing more upper back strengthening; I find as I get more fatiqued, my upper back tends to round.

Pendlay Row
165 x 3 x 6

1 Arm DB Row
95 x 3 x 6

Weighted CG Chinups
25 x 2 x 6
25 x 5

BB Curls
85 x 3 x 6

Next week is heavy singles week, which I’m excited about. I’m thinking of shooting for around 105% of my training maxes, and will try my best to get them on film. After my session I spent a good 40 minutes stretching out my posterior chain pretty thoroughly so I’m good to go for squats on Tuesday. I also stretched out my wrists doing front squat holds with the bar with the hopes that one day I can learn how to do power cleans; my wrists are inflexible and weak thanks to suffering from carpal tunnel a few years ago :(.

Rest days are the longest, and hardest, days to get through. I have a hard time sitting around doing nothing all day, so I’m going to hit the gym for a light, full body session so I don’t feel so useless. While I wait for the B-Vitamins to kick in, I figure I will write about myself to give everyone who is interested in my log a peak into who I am.

The beginning of my journey to athleticism begain in kindergarten, after watching my very first Bruce Lee movie, Enter the Dragon. That movie lead, to the very first time that I can remember, to my desire of having a desireable physique. It also sparked my interest in martial arts.

So in first grade, my parents signed me up to a local Karate class in our local village (maybe it was more of a hamlet at that time?). It was twice a week, and we worked hard. I hit it with a gusto and energy that only a 6 year old, over-eager youth with unlimited enthusiasm could summon. I trained, and loved it. It also inspired me to do my own workouts just about every night at home: push-ups with differing hand positions, wall-squats, and a helluva lotta crunches and situps.

Now in my youth, I was a skinny kid. My older sister would, almost on a weekly basis, taunt me with “oh skinny mosquito! Come and suck my blood!”, to which I would fight her and lose. Everytime. But with the nightly workouts and lack of body fat, I was a skinny kid with atleast a half decent set of abs.

Now I stayted in Karate for approximately 3 years, and that was that. It really conditioned me, physically and mentally, and I have to say that I think those 3 years under the tutelage of my sensei really taught me the importance of self-discipline. In fact, I credit my athletic successes with the values I’ve developed from this time period.

Fast foreward a few years: in 6th grade I took up Tae Kwon Do, with the same gusto I had for Karate but with the discipline to boot. I progressed quickly, and along with my sister and our best-friend neighbors, we were the cream of the class: we helped teach, we put on the best show when sparring, and we were the guinea pigs for our instructors. I entered my first competition 3 years later, to which I tied for 3rd place. I sparred once, against the guy who later won the tournament, and had a bullshit loss. Despite scoring direct hits that would knock him on his ass, the judges would “never see it”. This gave Tae Kwon Do a sour taste in my mouth, and I quit a few months afterwards.

Right afterwards, I got into school sports for a while. I played volleyball for a year, basketball for 2, and track & field for 3. I never excelled at any of these, but stayed, more or less, fairly mediocore. I may have had potential for the 100m dash in track, I was one of the fastest kids in our area and helped lead our 4x100m relay team to provincials in our last year, but I did not have my heart into it.

This took place in the 9th grade. A year later, a few months before my 17th birthday, I discovered footbag. Now I’ve always kicked a hacky sack around and was half decent at it, but footbag was different. Footbag was hard. Footbag was creative. Footbag required focus, dedication, and commitment. And best of all, I was naturally pretty good at it in the beginning. I quickly became the best “hacky sacker” in school, and was starting to feel I found something that I wouldn’t be just mediocore in. From the time I started landing my first tricks, I knew I had it in me to be not just good, but damn good. The only thing stopping me was myself. I was my own limitation. From the first month to the last years, I pushed myself beyond physical pain, mental ups and downs, bad weather, you name it. I was going to be the best.

It would just cost me my health.

To be continued…

C1, W3, D1

Length: ~55 min

Military
45 x 10
75 x 2 x 5
95 x 2 x 5
120 x 5
135 x 3
150 x 1
160 x 1
170 x 1

These actually felt heavy today. 170 was a grinder, but nothing too too bad. It is also the most weight I’ve ever overhead pressed, so a PR.

Chinups
BW x 8
25 x 6
45 x 4

Flat DB Press
80 x 8
90 x 6 → Paused
100 x 4 → Paused

Weighted Dips
45 x 8
70 x 6
90 x 4

Seated Face Pulls
6th Plate x 3 x 10

I actually really liked the descending pyramid scheme of the reps for my assistance. I may just keep doing these on my heavy weeks.

C1, W3, D2

Length: ~75 min

Squats
45 x 10
95 x 2 x 5
135 x 2 x 5
185 x 5
225 x 5
255 x 5
290 x 3
325 x 1
340 x 1
355 x 1
365 x 1

On 355 I somehow really effed up my left shoulder. 365 felt pretty good, I was able to stay pretty tight which made it feel easier than the 355 set. I guess this is another PR since I changed up my squat stance. This guy is happy.

Romanian Deads
275 x 8 → Overhand grip
295 x 6 → Overhand grip
315 x 4

Seated Leg Curls
170 x 3 x 12

Hanging Leg Raise
BW x 3 x 10

Seated Cable Crunches
9th Plate x 2 x 10
9th x 7

These last two exercises were supersetted.

Aside from whatever the eff happened to my shoulder, it was a good workout. I’m icing it as I type this, and will ice it more tonight and perhaps tomorrow so it is a-okay for heavy bench day.

It was the summer of '02. I was a youthful, highly-motivated teenager with an unquenchable desire to be the best I could be.

Now, I understand that footbag isn’t exactly a widely popular sport in the Olympics. Hell, I’ve had people think it was all about kicking other people in the crotch, or a hybrid of soccer and river-dancing. Whatever the case, and so that you have a really good idea of what footbag is, here is a video on youtube somebody uploaded of me:

For the first year or so, I played everyday, perhaps 2 hours a day (“school and homework can make like Michael Jackson and beat it” was my train of thought at the time), rain or shine. After about a year and a half of this sort of blind, ambitious devotion, however, I gradually started accumulating injuries. First it was shin splints for a few months, then it eventually escallated to severe knee pains (later, I would diagnose it as jumper’s knee). It got to the point where I could barely walk at times, the pain would be so great. I started stretching, taking joint supplements, hot-tubbing more frequently, whatever I could do, and it helped, but not help completely . Regardless, I kept at it obsessively. I started to learn that there was “playing”, and there was “training” (much in the same sense as somebody who only goes to the gym because their friend is going, and in comparison to somebody following an Ed Coan Bench program who is trying to peak for a meet). It took me about 2.5 years to have this epiphany on my own, and while I was starting to make a name of myself hitting single big tricks, I wasn’t really turning any heads.

Time to make the mental switch, and turn on the afterburners.

Instead of playing, I began training with a vengence. I also began hitting up competitions and festivals around the country and northern USA. I travelled to the biggest annual juggling festival in Seattle one year, drove to Missoula on a few occassions, and flew to Winnipeg on more than just a few occassions; I kinda went anywhere I could afford to go and I met some great people along the way. In 2007, I decided to enter myself into the world championships sponsered by Disney World in Orlando, Florida.

That, my friends, was an experience.

C1, W3, D3

Length: ~80 min

Bench
45 x 10
95 x 5
135 x 2 x 5
165 x 2 x 5
190 x 5
215 x 3
240 x 1
255 x 1
265 x 1
275 x 1

Initially I had trouble getting my shoulders set up to keep my upper back tight, but by the time 215 rolled around I was able to get back into the groove. 275 felt really good, though looking at the video my ass comes off the bench slightly. Definitely something to work on in the future. I also did pushups inbetween my warm up sets, for a total of 50.

Pullups
BW x 8
25 x 6
45 x 4

Low Incline DB Press
80 x 8
90 x 6
100 x 4

CG Bench
185 x 8
205 x 5
215 x 3

My triceps were fried from the heavy pressing.

Standing Rev. Fly
30 x 3 x 10

Overall, a really good workout. Out of all my heavy singles this week, this one was the one I was most uncertain about, so I’m really happy with the outcome. My left shoulder felt relatively good as well, so that’s a bonus.