12/27/08 Bench Assist
Light Bench
135x8
185x8
225x6
225x6
Military Press
95x8
135x5
155x5
175x5
Pullup
Bx6
Bx6
Bx6
Bent Pitcher Raise
20x15
20x15
HS Preacher Curl
70x10
80x11+3+3 (rest-pause)
Did the curls DC style for shits and giggles. Then, like a good physique athlete, I stretched my biceps to tolerance.
To complete my brief foray into the bodybuilding realm, I oiled up, popped out of a giant cake, and was fellated by my septuagenarian benefactor.
(kidding)
[quote]Ramo wrote:
(kidding)[/quote]
Kidding about what, the pull-ups?
[quote]mrodock wrote:
Ramo wrote:
(kidding)
Kidding about what, the pull-ups?[/quote]
Yup. I may have kipped on a rep or two. The rest of the entry is accurate.
I love bodybuilding.
12/30/08 Deadlift
Light Squat
135x5
185x5
225x5
275x5
Deadlift
135x5
225x5
315x5
365x5
395x5
430x5
Long Pull
345x5
345x5
Pull Through
140x15
140x15
140x15
Wheel (Pause at full extension)
Bx12
Bx12
Doing what needs to be done…
12/31/08 Bench
Bench
135x8
185x5
225x5
245x5
265x5
Bench (paused)
245x5
245x5
IDBP
75x10
85x7+3+2=12 rest paused
HS Low Row
225x8
275x8
315x6
315x6
Pushdown
A couple sets
More rest pause on the accessory stuff…I attempted to do my pushdowns rest pause style, so I did something like 11, then 3 or 4, then I forgot I was rest pausing so I walked away. A minute later, I realized I forgot to finish the set, so I went back and did a few more reps. I will not be taking home the Olympia this year.
Also, happy New Year to the three or four of you who read this thing.
And seriously, thanks to all who’ve offered advice/comments, on here and via PM. It really is appreciated.
Let’s all crush some PRs in '09!
[quote]Ramo wrote:
Also, happy New Year to the three or four of you who read this thing.
And seriously, thanks to all who’ve offered advice/comments, on here and via PM. It really is appreciated.
Let’s all crush some PRs in '09![/quote]
I think there are more than 3 or 4 reading this.
Happy new year, brother.
Yeah, we’re reading this 
Good log.
Happy New Years.
1/3/09 Squat
I have felt deathly ill the last two days, and actually considered pushing things a day back. After some thought, I decided to ignore it and train. So…
Squat
135x5
185x5
225x5
275x5
315x3
345x3
365x3
385x5
Pause Squat
325x3
325x3
Bulgarian Squat
Bx25
Bx25
Leg Curl
90x8
110x18+6+5=29rp
Saxon Sidebend
12x6
15x6
15x6
Spent about 3.5 hours in the gym all told, at least half of it bullshitting.
1/6/09 Deadlift
My illness persists, but life and training must go forward.
Deadlift
135x5
225x5
315x3
365x3
405x3
425x3
455x5
Long Pull
385x3
385x3
385x3
Pull Through
150x15
150x15
Wheel
Bx15
Bx15
Mark Dugdale (professional bodybuilder) was at the gym tonight filming a DVD. Very quiet and respectful, you hardly noticed he was there. Nice guy.
[quote]Ramo wrote:
1/6/09 Deadlift
My illness persists, but life and training must go forward.
[/quote] Get better soon, brother [quote]
Deadlift
135x5
225x5
315x3
365x3
405x3
425x3
455x5
Long Pull
385x3
385x3
385x3
Pull Through
150x15
150x15
Wheel
Bx15
Bx15
Mark Dugdale (professional bodybuilder) was at the gym tonight filming a DVD. Very quiet and respectful, you hardly noticed he was there. Nice guy.[/quote]
In case you watched him a little:
Did he put up any interesting numbers?
[quote]Ramo wrote:
1/6/09 Deadlift
My illness persists, but life and training must go forward.
Deadlift
135x5
225x5
315x3
365x3
405x3
425x3
455x5
Long Pull
385x3
385x3
385x3
Pull Through
150x15
150x15
Wheel
Bx15
Bx15
[/quote]
I hope I can do this some day while feeling like death.
[quote]Cephalic_Carnage wrote:
Get better soon, brother
In case you watched him a little:
Did he put up any interesting numbers? [/quote]
Thank you. All he was doing were some leg presses, leg extensions, and some quad stretches. His quads are very big.
I don’t know what an impressive leg press would be but there were a fair number of plates on the machine.
[quote]mrodock wrote:
Ramo wrote:
1/6/09 Deadlift
My illness persists, but life and training must go forward.
Deadlift
135x5
225x5
315x3
365x3
405x3
425x3
455x5
Long Pull
385x3
385x3
385x3
Pull Through
150x15
150x15
Wheel
Bx15
Bx15
I hope I can do this some day while feeling like death.
[/quote]
It was not pleasant and perhaps not wise. Mind over matter…if you don’t mind, it doesn’t matter.
I feel a trifle better today and am heading in to bench. Hopefully my zeal will not backfire. I think it was a mild flu and is on the upswing…could be wrong.
1/7/09 Bench
Bench
135x5
185x5
205x5
225x5
245x3
265x3
285x3
2 Board Press
285x3
295x3
305x3
DB French Press
25x8
35x10
45x4
35x12
…obviously I do not know what I’m doing with these. I learned quickly that the 45s were too heavy, I will use manageable weight and a controlled, steady cadence
Apex Row
190x12
200x12
210x10
210x10
Shoulder Horn
10x25
10x25
So do you get 1 or 2 days off now?
[quote]mrodock wrote:
So do you get 1 or 2 days off now?[/quote]
2 days…Squats are always on Saturday.
I moved benching up to today b/c I didn’t do bench assistance on Sunday on account of my malady. Also b/c i was itching to train.
[quote]Ramo wrote:
1/7/09 Bench
Bench
135x5
185x5
205x5
225x5
245x3
265x3
285x3
2 Board Press
285x3
295x3
305x3
DB French Press
25x8
35x10
45x4
35x12
…obviously I do not know what I’m doing with these. I learned quickly that the 45s were too heavy, I will use manageable weight and a controlled, steady cadence
[/quote] Start wearing elbow neoprenes if you aren’t already, or you’re gonna end up hating yourself once you reach the 80’s… Probably before that.
Were you just looking for a new tricep assistance exercise?
If so, there are a couple of relatively unknown but way more elbow-friendly (and easier to progress on)alternatives.
[quote]
Apex Row
190x12
200x12
210x10
210x10
Shoulder Horn
10x25
10x25[/quote]
[quote]Cephalic_Carnage wrote:
Ramo wrote:
1/7/09 Bench
Bench
135x5
185x5
205x5
225x5
245x3
265x3
285x3
2 Board Press
285x3
295x3
305x3
DB French Press
25x8
35x10
45x4
35x12
…obviously I do not know what I’m doing with these. I learned quickly that the 45s were too heavy, I will use manageable weight and a controlled, steady cadence
Start wearing elbow neoprenes if you aren’t already, or you’re gonna end up hating yourself once you reach the 80’s… Probably before that.
Were you just looking for a new tricep assistance exercise?
If so, there are a couple of relatively unknown but way more elbow-friendly (and easier to progress on)alternatives.
Apex Row
190x12
200x12
210x10
210x10
Shoulder Horn
10x25
10x25
[/quote]
Ceph:
Yeah, specifically I wanted something lighter with a deep stretch at the bottom to go after the heavy work. I’m all ears. Even with a pair of 45s, my elbows were not altogether enthusiastic…what do you have in mind?
Also, I could have probably done a dozen reps with the 45s with my right arm, but the left triceps is a lot weaker. At the last meet I did, I missed my third bench press b/c the left arm couldn’t lock out…so I’d like something unilateral.
Thanks much for help.
[quote]Ramo wrote:
Ceph:
Yeah, specifically I wanted something lighter with a deep stretch at the bottom to go after the heavy work. I’m all ears. Even with a pair of 45s, my elbows were not altogether enthusiastic…what do you have in mind?
Also, I could have probably done a dozen reps with the 45s with my right arm, but the left triceps is a lot weaker. At the last meet I did, I missed my third bench press b/c the left arm couldn’t lock out…so I’d like something unilateral.
Thanks much for help.[/quote]
Here are two of maraudermeat (chris drummond)'s favs:
neutral grip DB presses (check his youtube channel “rawelite” for vids of how he does them, elbow position etc), in case you don’t mind another pressing exercise
rolling db extensions on the floor (easier on the elbows than skulls, though I wouldn’t go too low in reps…)
My favs:
-PJR Pullover/Press (no elbow strain whatsoever).
Not a regular DB Pullover…
They’re imo the best long-head exercise out there and again: Pain-free elbows!
I’d go 10+ reps though due to the stretch. You may not feel much the day you do them… But the days after your tris will be sore to the touch…
Offers some neat progression.
Here’s what pjr has to say on them:
http://www.intensemuscle.com/196808-post49.html
-Scott Extensions (I don’t use these as much, but they are easier on the elbows than skulls): http://www.larryscott.com/bio/newsletter/97summer_2.cfm
Heavy presses (other than free-weight CGP’s):
-In-Human style smith CGP
-DC style Smith Wide Reverse-Grip Bench (not gripping the bar tightly with all fingers, different grip and that’s important!)
This one’s probably the best overall tricep exercise…
If you learn how to do them right then you pretty much have an exercise without any actual sticking points in the ROM…
These 2 have the advantage of a) heavy weight for reps and great progression and b) you can press towards your feet and up in the smith to get much more out of the movements than you would normally if you were to do them free-weight (and your shoulders wouldn’t be so heavily involved).
If you want, I can look for some vids and explain the last two exercises…