No Pain No Gain

Training Training Logs
81

[quote]gregron wrote:

275 is yours for the taking![/quote]

You may be right greg, because I just deadlifted 405 for the first time which is a 40lb PR! FUCKING STOKED! I will have a vid up later tonight when I get home.

6/30/11: LEGS
(warmup) Front Squat 135x3x3
A) Deadlift
135 x 5
225 x 3
275 x 3
335 x 3
375 x 3 (10lb PR)
405 x 2 (30lb PR [40lb PR total])
… got a vid of the 405, honestly I never thought I would be able to deadlift 4 plates per side in my life. How many people have this in them, but look and the mirror and decide they just won’t have the genetics no matter how hard they try? I almost did.

One-leg Leg Press
1.5pps x 8
1.5pps x 7
1.5pps x 7

Lying Ham Curls
115 x 8
115 x 7
115 x 6

Honestly I may have had less than 30secs rest between those LP and Ham Curl sets… I was so jacked up from my lift I lost all sense of time and couldn’t think straight.

(in a year how stupid am I gonna feel for getting this jacked up about a 405lb deadlift? haha)

Abs
Decline Situps
10
(raise decline)
8
7

Normally I’d do 3 more sets of something but I’m going for a bench max tomorrow and don’t want DOMSy abs when I’m arching. Then I have 3 days rest as I’m out of town for 4th…hence all the max attempts. Won’t be working legs for like 6 or 7 days.

82

Motherfuckers!

Action starts at 0:45

83

Fuck, I finally get a 405 deadlift and post it in 3 threads and no one is telling me how strong I am/begging me for nudey pics. WTF?

7/1/11: MAX BENCH ATTEMPT

(warmup) Standing Military Press
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3

A) Bench
135 x 5
185 x 3
225 x 3
255 x 3
275 x 2 (PR 20lb)
Have vid of bench…won’t be up till next week. This was a tough mofo, no way I had a third in me.

B) Dips
bw x 5
45 x 5
70 x 5
drop set 80x4…45x4…bw x 5

C1) DB Shrugs
90 x 8
90 x 7
90 x 9 (cheating) (grip gave out)
fucking grip is progressing way slower than my other strength

C2) DB Laterals
30 x 8
30 x 6…weaksauce
30 x 7e

Out of town for a few days, partyin with a bunch of good friends up in long island. Good way to end a week, with 2 big PRs that also happen to be major strength benchmarks of mine. Have a happy 4th.

84

Attempting an upload from the train…have a good weekend all - YouTube

85

oh shit man. That 405 looked easy! you got the 275 too? Both of those BIG PR’s in back to back workouts? I’m calling roidz/photoshop! hahaha

Good work man. I remember when I first pulled 405. it was an awesome feeling. congrats

86

[quote]gregron wrote:
oh shit man. That 405 looked easy! you got the 275 too? Both of those BIG PR’s in back to back workouts? I’m calling roidz/photoshop! hahaha

Good work man. I remember when I first pulled 405. it was an awesome feeling. congrats[/quote]

Thanks… next up 455/315

87

Double update

Awesome vacation, other than the fact I left my keys and wallet in NY and broke my phone while I was up there (friend pushed me into a pool). Lots of relaxation and good times were had. I even received a lot of comments on my increased size from people who see me relatively frequently, so that was cool.

7/6/11: PULL

(warmup) bb row barx8, 95 x 8
A) Pendlay Rows
135 x 8
145 x 8
145 x 8
145 x 8… on the last set I raised my hips a bit to get a bigger lat stretch at the bottom of the lift - it felt stronger and I felt it in my lats more. Will remember next time.

B1) Pulldowns
150 x 8, 7, 7, 7

B2) DB Rows (leaning on pulldown station)
70 x 9, 8, 8, 7
…still working on feeling these in my rhomboids better. Not quite sure how to do it yet.

C1) Rope Pulls to stomach, squeeze/hold peak contraction
75 x 8, 7, 6

C2) Face Pulls
25 x 8, 7, 7…these felt good

D) BB Curls
80 x 8, 7, 6, 7

E1) Pullovers
145 x 9, 8, 7, 7

E2) Machine Curls (squeeze/hold peak contraction)
70 x 8, 7, 7, 6

7/7/11: LEGS
Crappiest workout of my life. I was so tired, I kept yawning between sets, I don’t even know why. I got a decent amount of sleep last night. Beats me.

(warmup) Power Cleans from floor 3 sets, from hang last set, worked to easy 125x3
A) Front Squats
135 x 3
155 x 3
175 x 3
185 x 3
195 x 3
205 x 3
210 x 3… my eyes closed from exhaustion on the way up and my back took some of the load. Oy.

B) Trap Bar Deads
135 x 5
225 x 5
245 x 5
265 x 5
285 x 4

C) Lying Leg Curls
115 x 9, 7, 8

D) Leg Press
3.5pps x 12… got 28 last week, tells you how I was feeling

No ab work. I wanted to lay down on the floor and go to sleep.

88

7/8/11: PUSH

Awesome day today. Set some PRs, got a badass Rihanna mix going on in Pandora, lotta fun. I had a huge adrenaline rush the first 20mins or so but lost it after my PR in Military Press. Did a couple less sets than I wanted but am trying to listen to my body more.

Also, I think I have forearm tendinitis. It’s this weird shooting pain (not severe but noticeable) down the middle of my forearms… definitely not muscular because it doesn’t hurt doing deads, shrugs or static holds. I dunno what it is but it’s annoying.

Workout:
(warmup) Power Snatch from Hang
really getting the hang of this, being able to initiate the bar with my hips instead of my upper back, and keeping the bar close to my chest as it travels upwards over my head.
75 x 3
85 x 3
95 x 3
105 x 3 (10lb PR)
110 x 3 (5lb PR)
…trying to keep it to 3 sets next time, 5 sets is just too much for a warmup now that I’m going heavier

A) Standing Overhead BB Press
95 x 3
115 x 3
135 x 3
155 x 3
170 x 3 (tied PR, much easier)
185 x 1 (15lb PR)
…I really wanted 3 reps, and I (rightfully) thought 180 would be about the right weight. But I couldn’t resist slapping those 25’s on to reach for a goal I’ve had for a long time. Sorry no vid, busted my phone in a swimming accident last weekend

B) Incline Press
165 x 3
175 x 3
185 x 3
190 x 3
195 x 3

C) Bench
185 x 3
195 x 3
205 x 3
210 x 3
215 x 3
220 x 3

D1) Shrugs (squeeze/hold peak contraction)
235 x 9
235 x 8
235 x 7
235 x 12ish… we’ll call this a “mechanical drop set” because the last few reps had more body english than Shakira on a stage

D2) Machine Lateral Raises
165* x 5
165* x 5
165* x 6
165 x 7 or 8

E) Rope Pulldowns
60 x 9, 8, 7

Have a good weekend, if I don’t meet up with my “acquaintance” tonight I’ll prob hit deads tomorrow

89

[quote]scj119 wrote:
Awesome day today. Set some PRs, got a badass Rihanna mix going on[/quote]

lolz

I listen to some “questionable” music while I lift sometime but damn… hahaha Rihanna’s voice is so annoying!

nice PR’s in here… question:

are you on that ANACONDA Protocol? I saw that big ass nalgene bottle under the bench on that 275 vid.

90

[quote]gregron wrote:

[quote]scj119 wrote:
Awesome day today. Set some PRs, got a badass Rihanna mix going on[/quote]

lolz

I listen to some “questionable” music while I lift sometime but damn… hahaha Rihanna’s voice is so annoying!

nice PR’s in here… question:

are you on that ANACONDA Protocol? I saw that big ass nalgene bottle under the bench on that 275 vid.[/quote]

you like’a the juice, eh?

It’s a bastardized ANACONDA-like thing. Whey hydrolysate, leucine, creatine, maltodextrin and Surge Workout Fuel (I’m addicted to the Biotest flavorings and they cover up the leucine/whey hydro nicely). I hope they’re cool with me posting it – I’ve bought a lot of their stuff over the years.

It’s about 50g protein, 150g carbs.

91

7/11/11: PULL

Quick workout today, the following session took me only about an hour, if that:

Workout:
A) T-bar Rows
45 x 8
90 x 8
135 x 8
145 x 8
145 x 7
135 x 8

B1) Pulldowns (Suppinated grip)
150 x 8
150 x 6
150 x 7

B2) Triangle Grip Pulls to chest
110 x 8
110 x 7
110 x 6

C) Wide grip Chest-supported T-Bar Rows
90 x 7
90 x 7
90 x 6
…mighta done a 4th set, don’t remember

D1) EZ-Bar Preacher Curls
65 x 10
65 x 8
65 x 8
65 x 8

D2) Reverse DB Flyes
15 x 13
20 x 8 (5lb PR)
20 x 10
20 x 9

E1) Straight-Arm Pulldowns
60 x 8 (5lb PR)
60 x 7
60 x 6

E2) Hammer DB Curls
35 x 8
35 x 7
35 x 8

My forearms are on fire. I have tendinitis or inflammation or something.

92

7/12/11: LEGS

Good leg day. I am either working a lot faster or the gym is a lot hotter because I am sweating like a pig in death valley.

Workout:
no more maxes for a while, back to the grind of working sets
(warmup) Hang Cleans
I’m liking these for dead warmups… really helps activate the hip extension movement for me
bar x 3
95 x 3
135 x 3
145 x 3

A) Deads
225 x 5
275 x 3
295 x 3
315 x 3
325 x 3 (straps)
335 x 3 (straps)
345 x 3 (straps)
…straps are pissing me off, they throw off my setup and then my form. I’ma try mixed grip again next dead session, I’d rather pull like that.

B) Iso Leg Press
1.5pps x 10ish x 3… time to up the weight

C) Back Extension
25lb x 15ish
45lb x 8ish x 2

D) Weighted Ab Machine
110 x 11ish
125 x 8ish x 3

a little over an hour, in n out

93

7/13/11: PUSH

Man, I really wanna go for maxes every time, but that’s not sustainable every day. Just have confidence in the high volume/explosive rep training that has already increased my maxes by leaps and bounds, even though I don’t test them often.

Workout
(warmup) Hang Snatch
bar x 5
75 x 3
95 x 3
105 x 3
115 x 3 (5lb PR)
125 x 3 (10lb PR) <15lb total PR>
…recorded a vid but it only showed the waist down, which is kinda a waste of time to show.

A) Standing OHP
95 x 3
105 x 3
120 x 3
130 x 3
140 x 3
150 x 3
155 x 3
160 x 3
165 x 2
135 x 7ish

B) Bench
165 x 3
185 x 3
205 x 3
215 x 3
220 x 3
225 x 3
225 x 3
185 x 7ish

C) Close Grip Bench - first time trying these for tris, liked it way better than dips. Lots of extra sets because I had no idea what weight to use.
bar x 5
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 5

D1) DB Shrugs (1sec squeeze/hold contraction)
90 x 8
90 x 7
90 x 6
90 x 12ish lotsa cheating

D2) DB Lateral Raises
30 x 7
30 x 6
30 x 6
30 x 9ish cheating

Good day.

94

7/14/11: PULL

Been walkin around at 217 all week… nice weight. I want to see that 220 though.

Lotsa DOMS this week too, for whatever reason. Workout today was weird, physically I had energy but my mind was all over the place.

As always with back/biceps…all reps approximate

Workout:
A) Pendlay Rows
warmups
135 x 8
145 x 7
145 x 7
145 x 7

B) Suppinated Grip BB Rows…just fucking around here as nothing I’m doing seems to target my mid back well. These felt ok.
145 x 4
135 x 6
135 x 7
135 x 8

C) Lat Pulldowns
150 x 9
150 x 8
150 x 7
150 x 7

D1) Rope Rows (squeeze/hold contraction)
75 x 7
75 x 7
75 x 8
75 x 8

D2) Face Pulls
25 x 7
25 x 8
25 x 8
25 x 7

E) Wide Grip BB Curls
80 x 8, 7, 7, 8

F1) Pullovers
145 x 9, 7, 7

F2) Machine Curls
70 x 8, 6

95

7/15/11: Legs

Quick update before I head home and get ready for the beach. I’m headed to the outer banks with the fam Sat-Wed to catch some quality vitamin D…err I mean get a tan.

I wanted to totally fry my legs today since I don’t know when I’ll work them again… Next saturday at the earliest.

A) Hang Clean
bar x 3
95 x 3
115 x 3
135 x 3
145 x 3
150 x 3 (PR 5lb)
…got a vid, will try to upload when I get home if my Dad isn’t in town yet. Last couple sets were pretty ugly, I wasn’t feeling these today. Still pretty new to me.

B) Front Squats
135 x 3
155 x 3
175 x 3
195 x 3
205 x 3
215 x 3
220 x 3…called the set after some familiar knee pain

C) Deads
225 x 3
275 x 3
295 x 3
305 x 3
315 x 3
325 x 3
–switched to mixed grip here for the first time in like 10 months, and struggled getting the hang of it. Would prefer mixed grip to straps, just need to get used to it
325x1…335x3…335x2 - something close to those numbers as I fidgeted.

D) Lying Hammy Curls
130 x 8, 7, 7

E) Leg Press Drop Set - first ever drop set, thrashed my quads completely
5pps…4pps…3pps…2pps… about 30 reps total

F) Hanging Leg Raise
4 x 6-8

Off to the beach bitches

96

Horrible Angle but here you go. Nice crotch shot I give the camera for the first 5 seconds.

97

3264×1840 1.77 MB

Been meaning to attach this… this is my “eccentricless leg work” everyday haha. It was a MOTHER today

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7/21/11: PUSH

–attaching pic of the scale before I left for NC. First time hitting 220 on the day I left.

The beach was awesome. Wish I coulda stayed the whole week, but it was worth it nonetheless. I didn’t even burn myself, and I somehow managed to maintain my weight (usually drop several pounds on vacation). Actually, when my brother got there, the first thing he said was “Jesus you look like you got inflated” haha. Even my dad said I looked bigger than when he saw me 5 weeks ago, which I am.

Anyway, I was really anxious to get back in the gym after 5 days off.

Workout:
(warmup) light Push Presses a few sets
A) Standing OHP
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
160 x 3
165 x 3
135 x 6

B) Bench
165 x 3
185 x 3
205 x 3
215 x 3
220 x 3
225 x 3
225 x 3
185 x 9

C) Close Grip Bench
165 x 5
175 x 5
180 x 5
185 x 5
190 x 5

D1) BB Shrugs (1sec squeeze/hold at top)
225 x 10
235 x 9
245 x 8
245 x 14…included vid to show how I rep out the last set with gradually looser form

D2) Machine Lateral Raises
165* x 7
165* x 6
165* x 6
165* x 5

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^^Sweet man! Congrats on hitting 220! onward and upward to 225 huh?

100

[quote]gregron wrote:
^^Sweet man! Congrats on hitting 220! onward and upward to 225 huh?[/quote]

Yeah man… would like to hit 235+ by the end of the year. That’s prob about the time I’ll start leaning out.