May 5 2009
Legs
Front Squat 2x5, 1x3///195pd
Good Morning 165pd//3r
Leg Press 360pd///7r
Hyperextensions 25pd//( not sure ) (Stretch)
Leg Extension 90pd// (not sure) (Stretch)
Calf Raises Standing 100pd//(5ish reps)
Front Squat: Very difficult. Keep weight until you can do all three sets at 5 reps.
Good Morning: regressed in reps because my posterior chain was definitely more fatigued from the two added work sets in front squat.
Leg Press: Hard set, keep weight here.
Hyperext and Leg Exte: hard stretch sets. went to failure, but didn’t keep track of reps.
Calf Raises:I’m thinking of moving these up in my workout. I’m so blasted by the end of leg day I think my intensity isn’t enough to do an honest-to-goodness DC style calf raise exercise. Probably after front squat.
May 7 2009
Shoulders and Triceps
Barbell Overhead Press 120pd, 105pd//5r, 5r
Machine Dips (My way) 100pd//9r, 7r
Straight Bar Pushdown/Pulldown 110pd//9r, 7r
Barbell Shrugs 185, 205, 185pd///9r, 7r, 7r
Dips Between Benches 1x10r, 1x8r
Weird Shoulder Exercise 30pd, 25pd//6r, 6r
Lean Away Cable Raises 40pd//8r (Stretch)
Overhead Tricep Extension (W grip) 100pd//6r (Stretch)
I didn’t bring my straps with me, fuck. So I didn’t work forearms and I could use as much weight on my Barbell Shrugs
Good workout overall.
May 9, 2009
Back
Rack Pulls 305pd//3x6r
Lat Pulldown 137.5pd, 100pd//12r, 8r
Barbell Bent Over Rows 165pd//6r
Cable Horizontal Rows 110pd///8 DC reps
Stu’s Exercise 90pd///8r
Lat Pulldown 125pd// 6r (Stretch)
Rack Pulls: Very hard, felt nausea after the first straight set. Go down to 3x5 and up the weight.
Lat PUlldown: Had a sudden burst of progression today. I’ve noticed that that’s how I progress. I’ll often not be able to progress on a movement for like 3-4 workouts, then out of the blue get a huge spurt of progression. Think I’ll up the weight to 150pd.
Barbell Bent Over rows: Good set, keep the weight there.
Cable Horizontal Rows: At this point in the workout, I was trashed, only pure will was keeping me going, so I couldn’t do shit on this exercise.
Stu’s Exercise: Got some quality reps, didn’t push it too hard.
Lat Pulldown: I think I’ll switch this to my stretch exercise, because I can get more load on the stretch than Stu’s Exercise.
Great nauseating workout.
May 10 2009
Chest and Biceps
DB Bench Press 85pd, 75pd///5r, 4r
Chest Dominant Dips 16 DC RP
Cable Crossovers 15pd each///6r
Preacher Curls 65pd//55pd///7r, 9r
Cable Straight Bar Curl 90pd///9r
Incline DB Curls 25pd///5 r
Skullcrushers 80pd, 65pd///8r, 11r
May 12, 2009
Shoulders and Triceps
DB Shoulder Press 60pd, 50pd//6r, 8r
Machine Dips 110pd, 90pd///6r, 7ish reps
Straight Bar Pushdown/Pulldown 110pd, 90pd///8r, 9r
Barbell Shrugs (straps) 225pd///6r
Heavy Barbell Hold 185pd/// 2 holds
Dip between benches 1x12, 1x8
Lean Away Cable Raises 40pd///2x8ish (Stretch)
Overhead Triceps Extension 90pd//6r (Stretch)
DB Shoulder Press: Switched these out instead of barbell presses, I think I’ll keep them.
[quote]That One Guy wrote:
I didn’t bring my straps with me, fuck. So I didn’t work forearms and I could use as much weight on my Barbell Shrugs[/quote]
I’ve never used straps. I was under the impression they take a lot of the tension off your forearms and make it easier on your grip, thus not working them as much as you would without (but then again you can use more weight with straps).
Just curious really, as I wouldn’t be totally opposed to using them if I didn’t think my grip strength would start to fall behind.
Also, I read what you said about Left 4 Dead. Fucking awesome game, I LOVED it for about a week. Then I took it out to play some COD and haven’t put it back in. I agree with what you say about there being no story, but it’s still fun as hell. Just a shame you have to play it in hour long portions.
[quote]w00tage wrote:
That One Guy wrote:
I didn’t bring my straps with me, fuck. So I didn’t work forearms and I could use as much weight on my Barbell Shrugs
I’ve never used straps. I was under the impression they take a lot of the tension off your forearms and make it easier on your grip, thus not working them as much as you would without (but then again you can use more weight with straps).
Just curious really, as I wouldn’t be totally opposed to using them if I didn’t think my grip strength would start to fall behind.
Also, I read what you said about Left 4 Dead. Fucking awesome game, I LOVED it for about a week. Then I took it out to play some COD and haven’t put it back in. I agree with what you say about there being no story, but it’s still fun as hell. Just a shame you have to play it in hour long portions.[/quote]
Yeah I know, in hindsight I could’ve trained forearms that day, but without straps it limits my trap workout because I can’t use as much weight for shrugs, so I just didn’t bother with that part of the workout. I’m gonna start hitting my grip harder, because someday I wanna do strongman competitions.
Yeah, I wanna get back into Left 4 Dead because I have this thing for the whole zombie apocalypse stories. I haven’t played it in months so it’ll be like new again.
May 14, 2009
Legs
Front Squat 2x5, 1x2 195pd
Good Mornings 135pd///5r
Leg Press 380pd//5r
Hyperextensions (Stretch)
Leg Extensions (Stretch)
Legs June 15
Box Back Squat 285pd 4x3
Leg Press 270pd 2x6-10
Standing Calve Raises 140 pd4x6-10
Back June 18 2009
Deadlift 295pd 3x3 325pd 2x1 275pd 1x6 1x3
Lat Pulldown 130pd 1x10 140pd 2x6-10 120 1x8
Face Pull 70pd 1x10 60pd 4x10-12
Barbell Weighted Holds 185pd 4 sets
DB Rows 65,55,45pd 3x13-15r
Incline Smith Bench 90,70,50pd 3x13-15r
Ez Bar Curl 65,55,45pd 3x13-15r
Standing Calve Raise 140,130,110pd 3x13-15r
Seated Dumbell Press 55, 45, 35pd 3x13-15r Missed rep range on all, keep weight.
Close Grip Floor Press 115, 115, 95pd 3x13-15r
Back Box Squat 225,205,185pd 3x13-15r
Weighted Ab Pulldowns 80, 90pd 1x10, 1x6r
8: 30AM June 23
Flat Bench Press 155, 155, 135pd 3x8-10 Up the weight
Lat Pulldown 140, 140, 120pd 3x8-10 Up the weight
Db Curls 35, 30, 25pd 3x8-10
Didn’t have time for calves but It would’ve been seated calve raises.
June 24 11:30 AM
Military Press 100, 90, 80pd 3x8-10r
Skullcrushers (behind head) 85, 75, 65pd 3x8-10r
Leg Press 270, 270, 250pd 3x8-10r
Deadlift 275, 275, 275pd 2x5-7 1x3r*
DB Bench 80pd 1x6*
Machine Curls 60,50,40pd 2x5-7 1x9r Up weight.
Seated Calve Raises 120pd 2x6-8r 90pd 3x8-10r
On Deadlift, I let my form get loose and felt uncomfortable stress on my low back during the first set. I never really was able to push it as hard after that. Next time, don’t get loose with form, this exercise is too dangerous for that.
DB Bench I also got loose with my form, today I just wasn’t all there. When I sat back with the 80’s, my left arm went out to the side and I had to pull the DB back into position. After the set, my shoulder hurt so I think I tweaked it. I stopped while I was ahead and started icing it as soon as I got home.
I don’t like doing seated calves for low reps…so I won’t be doing them in standard BBB recommendations.
June 28
DB Rows 65,55,45,40pd 4x13-15
Incline Smith Press 100,90,75,50pd 4x13-15
Ez Bar Curl 65,55,45,40pd 4x13-15
Standing Calve Raise 150,140,130,120 4x13-15
June 29 1;30
Seated Db Shoulder Press 55, 45, 35, 30pd 4x13-15r
CG Floor Press 135, 115, 90, 90pd 4x13-15r
Back Box Squat 225, 205, 185, 185 4x13-15r
Weighted Ab Pulldown 90, 80pd 2x8-10r
June 26th workout
Upright Rows Cable Rope 130pd 3x5-7
Reverse Smith Bench 135, 115, 90 3x5-7
One Legged Press 90pd 3x5-7
No Abs today
June 30 8:00AM
Lat Pulldown 150, 140, 140, 130pd 4x8-10r
Flat Bench Press 175, 155, 155, 135pd 4x8-10r
Concentration Curls 35,30,25,20pd 4x8-10r
Leg Press Calves 270 3x8-10r
Ran out of time so I had to drop a set for calves. Set PRs on Lat P and Bench.
July 1 6:40PM
Military Press 115, 115, 105, 95pd 4x8-10r
Skullcrushers 85, 75, 75, 65pd 4x8-10r
Leg Press 340, 340, 360, 360pd 4x8-10r
Incline Situps 25pd 3x8-10r
July 2nd workout
Deadlift 275pdx4 4x5-7r
DB Bench Press 80, 80, 70, 70pd 4x5-7r
Standing Ez bar curl 85, 85, 65, 65 4x5-7r
Seated Calve Raises 90 3x10-12
My grip is holding me back too much on my deadlift…I suppose I’ll have to start using straps and just do extra grip work to get my grip to catch up. I can go up 5 pounds on my DB BP. I had to do standing curls instead of machine curls because I bruised my elbow pretty bad and it would be aggravated by the seat.