May 16th, 2009
Close Grip Bench Press
Bar (various grips) x whatever
125lbs x 12
175lbs x 8
195lbs x 6
215lbs x 6
215lbs x 5
235lbs x 4
Rope Pushdowns
62.5lbs x 12
62.5lbs x 12
62.5lbs x 12
62.5lbs x 10
Chinups
1 set of 6
3 sets of 4
last set = 7 sec hold
EZ Bar Cheat Curls
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 4
Single Arm Machine Preacher Curls
50lbs x 12
50lbs x 12
50lbs x 11
K so now I’m staying home, and I didn’t need to go the gym at 9am on Saturday but I felt great while there. It was mostly empty, and I was just flying through with good intensity.
I think I’m gonna go back to bed.
Probably not though.
10min treadmill intervals
30 on 30 off
level 9
20min low intensity biking
I was just bored, I ate a big nasty pizza last night and felt like doing something today.
May 17th, 2009
Barbell Bench Press
Bar x whatever
135lbs x 12
135lbs x 12
225lbs x 6
275lbs x 3
275lbs x 3
225lbs x 8
225lbs x 9 (last spotted)
Incline Smith Press - Thick Bar
185lbs x 11
185lbs x 10
185lbs x 9
185lbs x 5
Dumbbell Flies
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 9
Lateral Dumbbell Raises
30lbs x 12
30lbs x 12
30lbs x 12
35lbs x 12
Man, my bench SUCKS lately. Good thing today’s article is about it, what awesome timing!
–
Slaughter - Fly To The Angels
May 18th, 2009
Back Squats
Bar x 16
135lbs x 10
225lbs x 6
275lbs x 2
315lbs x 1
365lbs x 1
405lbs x 1
315lbs x 1
315lbs x 1
Close Stance Leg Press
4 plates x 12
4 plates + 25 x 12
5 plates x 12
5 plates x 10
5 plates x 11
Prone Leg Curls
125lbs x 12
125lbs x 12
125lbs x 11
125lbs x 7
I’m pretty sure that 405lb squat was the best squat I’ve ever done. After yesterday’s poor performance on the bench press I felt like going heavy today. Not only was it the most awesome 405lb squat I’ve ever done, but I got nice and low on it too, then when pushing up I let out a yell loud enough that it was probably heard throughout the whole mall that my gym is located in… NOT THAT I CARE
Queen - The Show Must Go On
May 20th, 2009
Wide Grip Pullups
1 set of 8
2 sets of 6
1 set of 5
Shoulder Width Parallel Pullups
1 set of 4
1 set of 5
2 sets of 4
Parallel Chinups
2 sets of 6
2 sets of 5
Shoulder Width Pulldowns
120lbs x 12
140lbs x 12
140lbs x 12
160lbs x 12
V-Grip Cable Rows
120lbs x 12
140lbs x 12
260lbs x 3
260lbs x 4
Skid Row - I Remember You
May 21st, 2009
Clean & Jerks
135lbs x 2
185lbs x 1
205lbs x 1
225lbs x 1
225lbs x 1
225lbs x 1 (failed)
205lbs x 1
205lbs x 1
Alternating Dumbbell Snatches
90lbs x 4
90lbs x 4
Lateral Dumbbell Raises
30lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12
Skid Row - I Remember You (again)
May 22nd, 2009
Deadlifts
135lbs x 10
225lbs x 5
315lbs x 5
375lbs x 1
405lbs x 1
405lbs x 1
405lbs x 1
Single Leg Back Extensions
25lbs x 12
25lbs x 12
25lbs x 12
35lbs x 12
Behind The Back Smith Shrugs
315lbs x 10
315lbs x 6
375lbs x 6
375bs x 5
May 23rd, 2009
[quote]Drill # 1: Track Intervals
This is pretty straightforward, and is great for those who are trying to lose fat in a hurry. Find a standard 400-meter track at your local high school, and walk one lap to get your body warmed up.
Once you reach the straightaway, just hammer it with everything you’ve got for the next 100 meters. When you reach the turn, you can put on the brakes and walk the rest of the way around the track. Repeat for a total of 5 sprints, vomit, then go home.[/quote]
I did that, no vomiting though.
Close Grip Bench
Bar x 20
135lbs x 12
185lbs x 12
205lbs x 10
225lbs x 6
245lbs x 4
Rope Pushdowns
62.5lbs x 12
62.5lbs x 12
67.5lbs x 10
Chinups
2 sets of 6
1 set of 5
EZ Bar Cheat Curls
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 5
Hammer Grip Dumbbell Curls
35lbs x 12
35lbs x 12
35lbs x 10
Machine Preacher Curls - Single Arm
50lbs x 12
50lbs x 11
So I applied the lessons of Dave Tate into my close grip benching today and did WAY better than I did last time. I made sure everything was tight and pushed myself right into the bench. It was awesome and I can’t wait until Monday to try it with a regular bench press.
Motley Crue - Home Sweet Home
May 25th, 2009
Bench Press
Bar x 20
135lbs x 10
185lbs x 8
225lbs x 6
275lbs x 1
275lbs x 2
225lbs x 7
225lbs x 6
Incline Smith Bench
185lbs x 12
205lbs x 11
225lbs x 7
245lbs x 5
Machine Flies
145lbs x 12
160lbs x 12
175lbs x 12
190lbs x 8
EZ Bar Extensions
115lbs x 7
115lbs x 6
115lbs x 8
115lbs x 7
Rope Pushdowns
60lbs x 12
65lbs x 12
70lbs x 12
So today I tried Tate’s advice, and let me say it was a bitch and a half. I couldn’t move anything, it just felt weird as hell but I’m gonna keep at it. I’ve been always doing it with smith presses but I’m not used to it with the bench. Gotta keep on truckin’
Lamb of God - Redneck
May 26th, 2009
Back Squats
Bar x 15
135lbs x 10
225lbs x 10
275lbs x 2
315lbs x 1
365lbs x 1
405lbs x 1
315lbs x 1
275lbs x 2
Leg Press
6 plates x 6
6 plates x 10
6 plates x 7
Dumbbell Lunges
60lbs x 18
60lbs x 18
Prone Leg Curls
110lbs x 12
125lbs x 12
140lbs x 7
Oooooooooohhhhhhhhhhhh
so sore!
Motley Crue - Too Fast For Love
May 27th, 2009
Wide Grip Pullups
4 sets of 6
Shoulder Width Parallel Pullups
1 set of 6
1 set of 5
1 set of 7
1 set of 6
Close Grip Parallel Chinups
1 set of 7
1 set of 6
1 set of 9
1 set of 7
Wide Grip Pulldowns (Focus on pulling out)
140lbs x 12
140lbs x 12
140lbs x 12
V-Grip Grows
140lbs x 12
140lbs x 12
140lbs x 12
Worked on pulling the bar apart on the pulldowns like I saw in the article yesterday. It felt amazing! It felt like I was actually using muscles that before were being ignored, it will be a staple part of my workout from now on.
Judas Priest - Metal Gods
May 28th, 2009
Clean & Jerks
135lbs x 2
185lbs x 1
205lbs x 1
225lbs x 1
235lbs x 1
225lbs x 1
Smith Shoulder Presses
135lbs x 10
135lbs x 12
135lbs x 12
135lbs x 7
Lateral Dumbbell Raises
35lbs x 12
35lbs x 12
40lbs x 10
Rope Face Pulls
70lbs x 12
75lbs x 12
80lbs x 10
Behind The Back Smith Shrugs
315lbs x 12
365lbs x 12
385lbs x 8
405lbs x 6
405lbs x 6
Sepultura - Orgasmatron
May 29th, 2009
Deadlifts
Bar x 15
135lbs x 8
225lbs x 5
315lbs x 3
365lbs x 1
405lbs x 1
425lbs x 1
430lbs x 1
405lbs x 1
315lbs x 5
315lbs x 5
Back Extensions
4 sets of 12 + 45lbs
I finally went back beyond 405lbs! I’m so happy, I had a mental block for a while… It felt like I was scared to go back up beyond 405lbs. I’m glad I did, and I did it with good form and I’m writing this with zero back pain. I’ll be going back up to 500lbs, but I’ll be taking it slower this time. Gotta train with the brain, not ego!
Anthrax - Indians
May 30th, 2009
Close Grip Bench Press
Bar x whatever
135lbs x 12
185lbs x 10
225lbs x 8
245lbs x 4
250lbs x 4
255lbs x 3
EZ Bar Extensions
115lbs x 12
125lbs x 10
135lbs x 7
Chinups
1 set of 10
1 set of 8
1 set of 7
EZ Bar Curls
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 6
Machine Preacher Curls
50lbs x 12
55lbs x 9
55lbs x 10
55lbs x 10
Hammer Curls
35lbs x 10
35lbs x 10
35lbs x 10
Wrist Curls
100lbs x 12
100lbs x 12
100lbs x 10
Good workout today, but on a cooler note there was a guy visiting from just south of Chicago in my gym for the weekend. I talked to him for a bit, but it was cool cuz there was the respect for a fellow serious lifter even though I was 8 years younger and not nearly as muscular as him. Dude should be moving here eventually, which is cool cuz I need some inspiration.
Whitesnake - Here I Go Again
[quote]Ct. Rockula wrote:
PICK IT UP BRO!!
LETS DO THIS[/quote]
AIN’T NUTHIN BUT A PEANUT!
WOOOOOOOYEAAAAH!
Treadmill
10min warmup - 3.5
10min interval runs 30on30off - 9.0 to 10.0
Following that, did some stretches. Pretty crazy sunday! Ooooh yeaaah!
June 1st, 2009
Bench Press
Bar x whatever
135lbs x 12
185lbs x 10
205lbs x 10
225lbs x 6
245lbs x 3
275lbs x 1
285lbs x 1 (failed)
285lbs x 1
Incline Smith Press
205lbs x 10
225lbs x 6
225lbs x 7
Pec Fly Machine
190lbs x 12
200lbs x 10
205lbs x 8
190lbs x 9
EZ Bar Extensions
115lbs x 11
135lbs x 6
135lbs x 7
135lbs x 6
Cable Rope Pushdowns
52.5lbs x 12
57.5lbs x 12
62.5lbs x 12
67.5lbs x 11
67.5lbs x 9
Okay, so I’m trying to change my routine a bit there. I WANT to take thursdays off, and work my arms into my chest and back days. Problem is, I enjoy being at the gym (because it’s fun and I have nothing else to do after work) so much I’ll probably just abandon the idea and go in anyways. I’m just saying, that’s what I want and I believe I should do… but I probably won’t… Just so you guys know that.
On the bench form, I’m getting a little bit better. It’s still not great but I’m starting to get a bit used to it, though it will take more time for full adjustment. Umm, my triceps are sore as shit… Uh what else. Yeah, I think I’m taking a week off of the gym in the last week of June/ first week of July as it’s my birthday and I’m probably gonna get that black rattlesnake tattoo that I’ve wanted for a long time.
Naglfar - Vittra
[quote]Rattler wrote:
June 1st, 2009
Naglfar - Vittra[/quote]
Okay, you lost me on that one. Never heard of them. Care to share a link to your favorite song of theirs?
As far as the routine, I’m the same way. I try to schedule less time in the gym and end up spending just as much if not more in there.
Hey, if you like it, then keep at it. Do what makes you happy. That’s how you stay successful with this stuff anyway.