June 2 – ME Upper
Today was just one of those days that I figured I’d get kicked in the teeth and people would laugh me out of the gym. I’ve been having some rough days at work and I didn’t really eat a whole lot today so I wasn’t expecting much out of todays workout.
Wide Lat Pulldowns
4 sets with light weight
Floor Press (1 sec pause)
bar x5
bar x5
135 x5
135 x5
185 x3
225 x3
275 x3 (felt like garbage)
315 x1
340 x1 (figured I’d go for a cheap 5 lb PR) +5lb PR
350 x1 (got it – but it was slowww) + 15lb PR
355 x1 (caught some good advice by one of the guys there – smoked it) +20lb PR
365 x0 (CLOSE – too tired by this point)
Close Grip Floor Press
225 x20
225 x15
Chest Supported Row
2 plates x20
3 plates x12
3 plates x12
3 plates + 25 x8
3 plates + 25 x8
Front DB Raises
25lbs x12
25lbs x12
25lbs x12
25lbs x12
Band Tricep Pushdowns
Average Band x15
Average Band x15
Average Band x15
Average Band x15
Hammer Curls
45x12
45x12
Today was awesome. Everything felt good and hit some PRs. I hit my touch and go flat bench PR on a floor press with a 1 second pause – I’m pretty geeked about this.
June 3 – DE Lower
DE Box Squats
225 x2
225 x2
225 x2
275 x2
275 x2
275 x2
315 x2
315 x2
315 x2
Deadlift
315x1
315x1
315x1
405x1
405x1
405x1
405x1
405x1
Reverse Hypers
70 + Monster Mini x15
105 + Monster Mini x12
105 + Monster Mini x12
105 + Monster Mini x12
GHR
BW x15
BW x15
Decline Abs
BW x20
BW + 10lb on forehead x15
BW + 25lb on forehead x12
DONE.
Monday June 6 – ME Squat
This was supposed to be DE bench but my back is on fire. I spent Saturday out on Lake Cumberland (in southern KY) drinking beer and being obnoxious. I figure the sun would only shine on the parts of my body that I could put sunscreen on myself. I figured wrong. My back is on fire. I’ve done nothing but drink fluids for the past 72 hours and I’m still constantly thirsty.
SSB Couch Cushion
135x3
225x3
275x1
315x1 (easier than last time)
225x16 (screw you shitty squat)
Sumo Rack Pulls (Pin 3)
315x1
405x1
495x1
545x1
Regular Pin Pills (Pin 3)
585x1
635x0 – I had no business even attempting this after this past weekend. This was dumb.
GHR
2x12
Ab Roller x afew sets
Went home and wasn’t even hungry, so I didn’t eat. Whatever.
Tuesday June 7 – DE Bench
Back felt better today
Flat Bench
135 + 1 heavy ass chain / side x3
135 + 1 heavy ass chain / side x3
135 + 1 heavy ass chain / side x3
135 + 1 heavy ass chain / side x3
135 + 1 heavy ass chain / side x3
135 + 1 heavy ass chain / side x3
135 + 2 heavy ass chains / side x8 (close grip)
Close Grip Incline
225x11
Tons of Lat Work
Front DB Shoulder Raises
25x12
25x12
25x12
25x12
Hammer Curls
45x12
45x12
45x10
Ran the prowler 6 times.
Thursday June 9 – ME Bench
I had a bit of road rage today. I was about to off myself while waiting in traffic on the way to the gym. Seriously, I was so pissed & irrational that I almost took a bite out of my steering wheel. I left my apartment at 4:45 and didn’t get to the gym (a 20 minute drive most days) until 6.
Close Grip Incline w/ Band Suspended Kettlebells
I think we had a 22kg and a 16kg bell on each side?
bar + 22kg x 3
bar + 38kg (22kg + 16kg) x3
95 + 38kg x1
135 + 38kg x1
155 + 38kg x1
175 + 38kg x0 :*(
Didn’t realize this until just now but the 155 + kettlebells was 322 lbs which is a 17 lb PR (despite the wobbly ass kettlebell). I hope that’s right.
Flat Kettlebell Bench
bar + 38kg x15
bar + 38kg x14
Deadstop Tricep Extensions
95x12
95x12
Front DB Raises
25 x12
25 x12
25 x12
Lat Pulldowns (various handles)
3 sets of 12
Chest Supported ROw
2 plates x15
2 plates + mini band x12
3 plates + mini band x6
4 Prowler sprints and I’m about to puke. I forgot my lunch at home this morning so I ate out at a greasy sandwich shop. I could feel the salt coming out of my pores. Gross
I did all of this in less than an hour
Took Friday and the rest of this weekend off. I didn’t have a chance to get into any gyms, due to a rehearsal / dinner, a funeral, a wedding, and a college graduation all within 72 hours.
Training today was crazy. My training partner was all jacked up on something so after our DE sets we basically just ran around the gym doing dropsets / supersets. I’m just going to put what I remember
Monday 6/13 – DE Bench
Flat Bench
Bar w/ Doubled Chains 9x3
Close Grip w/ 3 chains per side x14 (I believe my PR was 12 reps here?)
Chest Supported Row
3 sets w/ 115 pounds I think?
Then 1 drop set 115 / 90 back to 115 for 30 total reps (this sucked a lot of ass)
Tricep Pushdowns (w/ EliteFTS Monster Mini)
50 + band tension x12
50 + band tension x12
50 + band tension x12
Machine Curls (one huge dropset)
50x10
40x10
30x10
50x10 (yeah that was 40 total reps in that set)
I’m sure I’m missing some stuff but it was nuts. We did all of this in about 35 minutes.
I seem to be hitting bench PRs every training session now, I want to take a stab at 365 here in the next couple of weeks to see what happens.
Tuesday June 14 – ME Lower
First off I got bored today at work, and fired off this gem:
http://asp.elitefts.com/qa/default.asp?qid=147836&tid=
I crack myself up.
Here went my training:
Pin Pulls (pin 3)
135x1
225x1
315x1 (felt like shit)
315x1
405x1
495x1
585x1
615x1 (10lb pr)
635x1 (30lb pr)
Have video, PM me if you want to see it.
Good Mornings w/ Cambered Bar
135x10
135 + greens x10
185 + greens x10
225 + greens x12
Reverse Hyper Extension
140 x15
140 + mini x12
140 + mini x12
140 + mini x12
GHR
BW x10
BW x3 (just plain cashed out)
Belt Squat (wasn’t gonna do these but some others guys were so I hopped on)
2 sets – no clue how much weight
45 Degree Hyperextension
bw x20
bw + green x20
Prowler Sprints
2 plates x2
3 plates x2
4 plates x2
Great training session, hit a few PRs hit a few good sets everything feels strong. I didn’t think to hit my lats today, I’ll probably go in tomorrow and finish up abs and lats.
Thursday June 16 – ME Bench
Chest Supported Row
2 plates x20
2 plates x20
Medium Grip Floor Press w/ Doubled Chains (hopefully this image works)
bar x3
bar + single chain x5
bar + double chains x5
95 + doubled chains x3
135 + doubled chains x3
185 + doubled chains x3
205 + doubled chains x1
225 + doubled chains x1
235 + doubled chains x1
255 + doubled chains x1
265 + doubled chains x1
I don’t remember the last time we did these, but I’m pretty sure this is a 30lb + PR. I was thinking about taking 275 but opted against it.
Bamboo Bar with Hanging Chains
1 suspended, 1 hanging x20
2 hanging x10
DB Extensions
30x20
30x16
Chest Supported Row
2 plates x20
3 plates x15
4 plates x8
DB Front Raises
25 x a billion
Been having a rough time at work, rough time with finances, haven’t been sleeping well. All of this doesn’t matter when you hit a few PRs in the gym. My back is in a knot from the rack pulls earlier this week.
One more picture – this is the 635 rack pull from a few days ago
June 17 – DE Lower (except not really)
We had a bigger crew than normal tonight… and everybody else wanted to pull heavy. So I decided to go along with it despite the fact that I am still store from Tuesday.
Reverse Band (EliteFTS Strong) from the Floor
The way the bands were setup, it took ~135 off the floor and 0 at the top
225x3
315x1
405x1
495x1
585x1
675x1
705x1 (may or may not have locked it out depending on who you talk to, some said I did some said I didn’t)
I’m not too sure how much this translates to a raw deadlift but it’s good to feel the weight and know what 705 feels like in my hands. I tied for last in the group, Dan hit 705… Jerry, Jeremiah and Jared all hit 725.
After this I was dizzy and felt like napping so I called it quits.
I’ve trained two days in a row. Both times I’ve been worthless. The past couple weeks of stress, not enough sleep, shitty eating and hard training have caught up with me and I have some kind of chest infection. So in lieu of any training updates I submit to you this video:
Thursday June 23 ME Bench
Trained like a pansy again today. I just don’t have my mojo back yet.
Flat Bench w/ Hanging Chains off Manpon
bar x3
bar + chains x3
95 + chains x3
135 + chains x3
185 + chains x3
205 + chains x1
225 + chains x1
245 + chains x1
275 + chains x0
265 + chains x1
I think the chains weigh 50-60 pounds each. The way they were setup, they didn’t touch the ground so the full weight of them were hanging on the bar.
Did a few more sets of light stuff and bounced.
Friday June 24 ME Lower
Box Squat - Straight Bar
bar x10
bar x10
135x3
225x3
add loose Metal briefs
315x2
405x2
take off briefs, add Leviathon (straps down)
495x2
545x1 (shitty rep)
add knee wraps
545x1
I got this suit about a month ago and haven’t put it on – was itching to try it so I threw it on tonight. For the life of me I couldn’t get the briefs and the suit on, so I just went suit only. This was the first time I ever put any suit on – I have a new respect for geared lifters. The weight wasn’t so heavy that I was struggling with it, but the pressure of the suit made my face feel like it was going to explode. This was without the straps up or briefs on.
Pin Pull (pin #4)
245x3
335x3
425x1
515x1
605x1
655x1
700x1
I usually pull from pin 3 but the guys I was training with wanted to go pin 4. I’m not too sure about how much this carries over to a raw deadlift but I beat my pin 3 PR by 65 pounds so I’m guessing not much.
Reverse Hyper
140x12
140x7 (started doing them right – ouch)
Shrugs
425x15
Today felt good, was happy to try on the suit.
Monday June 27 – DE Bench
Wide Grip Pulldowns
3 sets of 12
DE Bench
185 8x3 about 30 seconds rest between sets
Crazy Bell Bench
I forget how much weight … doesn’t really matter
Barbell Tricep Extensions
95x15
95x12
95x8
95x8
95x8
Front DB Raises
30x10
30x10
Looking back at my log I’ve been missing lots of tricep work, I’m really going to start pushing it coming up towards my next meet.
June 28 – DE Squat
I don’t even want to remember this training session. The guys I was with changed this to kind of an RE day, instead of DE work we just did a few squats of medium-ish squats in the 2-3 range.
I worked up to my usual pathetic 3 plates to a box for 3 sets of 3. But it did feel easy though.
We did some speed pulls which felt slow as shit.
After that I bullshat for about 40 minutes and then did about 6 rounds of the prowler.
June 30 – ME Bench
My shoulders & triceps were bothering me today so I took it kind of easy.
Reverse Band (Blue) Bench w/ Fat Bar
135x20 (just trying to loosen up)
135x10
225x5
315x3
365x1
405x1
425x1
455x0 (crushed – should’ve went 435 / 445)
Add Slingshot
455x1 (smoke show)
Close Grip Incline
225x12
Tricep Pushdowns 3x15
Cashed out here. I’ve been preparing to move all week so there’s been a couple of late nights spent packing, getting stuff together, etc. I think today I was just exhausted and beat up so I’m not too worried about it. I think the Incline Barbell Tricep Extensions on Monday did some good because my triceps have had severe DOMs ever since, which is pretty rare.
I’m gonna take the weekend off to move and I’ll be back at it on Monday
Independence Day – DE Bench
Wide Grip Pulldowns
4 sets of 12 reps
Flat Bench Chains Only 8x3
Close Grip Bench 225x16 (PR tie)
DB Skullcrushers
30x15
30x15
30x15
Face Pulls
50x15
50x15
70x15
Good day back
June 5th – ME Squat
Cambered Bar Safety Squat Bar to Box
barx10
barx10
135x6
225x3
315x1
365x1 (tie PR)
375x1 +10lb PR
385x1 +20lb PR
Good Mornings w/ Cambered SSB
225x10
275x8
2 sets of Reverse Hypers
2 sets of decline abs
My right knee and hip were bothering me. Despite this I set a 20lb PR. I’m sore as shit and beat up because I picked July 4th weekend to uproot my life and relocate it.
[quote]theuofh wrote:
Where’d you move to?[/quote]
Still in Columbus – moved about 4 miles away to a nicer place with my fiance. We’ve been together 6 years and we’ve been living together about 5 days. Everyday she doesn’t kill me is a PR.
July 6 – ME Bench
Floor Press straight weight
135x5
185x3
225x3
275x1
315x1
330x1 incredibly slow
Incline Skullcrushers
bar x12
65 x12
75 x12
85 x12
Hammer Curls
35x10
40x10
45x10
I am exhausted from yesterdays workout. I think I got carried away with the good mornings and they took more out of me than I wanted. I missed my PR today by 25 pounds. I guess you’ll have days like that.
