Sumo Deadlifts
65lbs x 10
135lbs x 10
225lbs x 5
315lbs x 5
315lbs x 5
315lbs x 5
315lbs x 5
Single Leg Calve Rasies
200lbs x 10
200lbs x 10
200lbs x 5
Seated Calve Raises
1 plate x 12
1 plate x 12
1 plate x 12
Prone Leg Curls
135lbs x 6
135lbs x 6
135lbs x 6
I decided to go easier on the deadlifts today, after not doing them for a while I decided to go heavy enough that it was hard but not push it, what with all the back problems I had with over doing it. The legs are still sore and tight as hell from Tuesday so overall I didn’t want to go balls out because I also have a history of hamstring problems (I pulled them a number of times back in my hockey days)
Back Squats
50lbs x 15
135lbs x 10
225lbs x 6
275lbs x 3
315lbs x 1
365lbs x 1
315lbs x 1
Hack Squat Machine (plates per side)
2 plates x 15
3 plates x 12
4 plates x 8
4 plates x 5
Leg Extensions
150lbs x 12
150lbs x 12
165lbs x 12
Standing Calve Raises (Toes In)
260lbs x 15
300lbs x 15
360lbs x 12
400lbs x 12
440lbs x 10
Went in with one water bottle, came out with none. I dropped a damn 45lb plate on it, which flattened it and sent my protein, BCAA, Glutamine mix flying everywhere. Took me so long to clean up my mess too. But god damnit anyway it felt good to squat 365lbs and go parallel to the floor. That hack squat machine… so deceptive. It looks easy, but shit fucking hell it hurts.
Hammer Strength Seated Chest Press
1 plate x 13
2 plates x 10
2 plates + 25 x 6
3 plates x 4
3 plates x 3
Dumbbell Bench Press
70lbs x 10
80lbs x 10
90lbs x 8
90lbs x 5
Single Arm Lateral Raises
40lbs x 12
45lbs x 12
45lbs x 10
Thumbs Up Lateral Raises
25lbs x 12
25lbs x 12
30lbs x 6
Cable Rope Pushdowns
60lbs x 12
60lbs x 10
60lbs x 7
Went balls out today, felt good. I also decided to change up my training style from a bodypart split to a legs, push, pull set up. I’ve been doing it the other way for so long, I felt like I needed a change to maybe light the fire under my ass.
Pullups
1 set of 10
1 set of 8
1 set of 6
1 set of 5
Overhand Barbell Rows
135lbs x 15
225lbs x 10
275lbs x 6
315lbs x 2
315lbs x 4
315lbs x 2
V-Grip Cable Rows
165lbs x 12
180lbs x 12
180lbs x 10
HS Machine Rows
1 plate + 35lbs x 12
2 plates x 12
2 plates + 25lbs x 11
Barbell Curls
70lbs x 12
80lbs x 10
80lbs x 7
Alternating Hammer Curls
35lbs x 20
40lbs x 20
45lbs x 20
I’m slowly starting to see my strength come back, feels nice. I’m not used to this push/ pull thing though, I gotta figure out how to set up my program.
Sumo Deadlifts
135lbs x 12
225lbs x 5
315lbs x 3
405lbs x 1
405lbs x 1
315lbs x 1
Leg Press (plates per side)
4 plates x 12
5 plates x 10
5 plates x 7
5 plates x 6
Calve Raises (toes out)
360lbs x 12
400lbs x 12
400lbs x 12
440lbs x 11
So glad I finally did a 405lb deadlift again, 500 by Christmas! Problem is, I forgot about my prone leg curls, I remembered about it as I was half way home. Shit.
Some dude that looked like, but was not Dave Tate was there today, kept watching me… Must have been impressed by my amazing hamstring development… Yeah that’s right.
Seated Barbell Presses
Bar x 20
95lbs x 12
115lbs x 8
135lbs x 6
145lbs x 4
Seated Dumbbell Presses
60lbs x 12
65lbs x 12
75lbs x 4
Incline Dumbbell Flies
30lbs x 12
35lbs x 12
35lbs x 8
Cable Flies
60lbs x 8
60lbs x 10
60lbs x 9
EZ Cable Pushdowns
70lbs x 12
80lbs x 12
90lbs x 12
100lbs x 5
Single Arm Rope Pushdowns
20lbs x 12
20lbs x 10
30lbs x 6
It was extremely had doing the cable and dumbbell flies today, every single time around the 6th to 8th rep my chest would cramp up, like a really strong charlie horse feeling. I’d fight through it but then it would just cease. I stretched the hell out of my chest and it got a bit better but it was still there. Just gotta make the stretching more routine.
Back Squats
45lbs x 15
135lbs x 12
225lbs x 8
315lbs x 1
365lbs x 1
375lbs x 1
315lbs x 1
Hack Squat Machine (plates per side)
3 plates x 12
4 plates x 12
4 plates x 7
Leg Extensions
150lbs x 12
150lbs x 12
165lbs x 12
165lbs x 12
Standing Calve Raises
360lbs x 12
400lbs x 12
440lbs x 12
460lbs x 12
375lbs now, almost back at 405!
Those were the hardest 12 reps of leg extensions at the end though. I realize that it says 12,12, 12 and it looks like I was just coasting, but each rep after 7-8 was just brutal, same thing with the calve raises…
Reverse Grip Barbell Rows
135lbs x 15
225lbs x 12
275lbs x 6
275lbs x 6
275lbs x 6
Lat Pulldowns
150lbs x 12
165lbs x 9
165lbs x 8
One Armed HS High Rows
2 plates x 10
2 plates x 10
2 plates + 10lbs x 8
2 plates + 10lbs x 7
Alternating Dumbbell Curls
35lbs x 20
40lbs x 16
40lbs x 16
40lbs x 14
Hammer Curls
30lbs x 9
30lbs x 8
30lbs x 7
Well at least this time I know it’s called a high row, instead of whatever I wrote down last week. I’m still working out on figuring how to work out my two ‘pull’ days. It should be a couple weeks before I figure out what I really want to do, but even then my workouts always change a bit.
Seated Dumbbell Presses
35lbs x 15
50lbs x 12
60lbs x 10
70lbs x 7
70lbs x 6
Lateral Dumbbell Raises - Thumbs Down
30lbs x 12
35lbs x 10
35lbs x 10
Single Arm Front Raises
30lbs x 10
30lbs x 10
30lbs x 10
Incline Dumbbell Flies
35lbs x 12
35lbs x 12
35lbs x 12
Close Grip Bench Press
135lbs x 12
135lbs x 12
155lbs x 9
Cable Rope Pushdowns
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 7
Wow, worst front raises ever. My right side could do them without much effort, but the left side started struggling after the 6th rep every single time. I guess I gotta even them up there! Close grip bench press was tougher than I expected after everything else I had already done, but it’s something I need to keep in my arsenal… I just have to possibly find a better place for it.
Sumo Deadlifts
135lbs x 10
225lbs x 8
315lbs x 3
405lbs x 1
Back Squats
135lbs x 20
185lbs x 17
185lbs x 11
Calve Raises
360lbs x 12
400lbs x 12
440lbs x 12
440lbs x 7
It looks short, but it sure as hell doesn’t feel short. Even at the low weight that I used, doing squats for reps after deadlifts feels like playing a losing game of ro-shambo with satan himself. Holy shit.
High Rows
1 plate x 12
2 plates x 12
2 plates + 25lbs x 12
3 plates x 8
3 plates x 7
V-Grip Pulldowns
150lbs x 8
165lbs x 6
165lbs x 7
Seated Machine Shrugs
3 plates x 12
3 plates + 25lbs x 6
3 plates + 25lbs x 4
3 plates x 9
Cross Chest Dumbbell Curls
30lbs x 12
35lbs x 12
40lbs x 10
Machine Preacher Curls
2 plates x 6
2 plates x 5
1 plate + 25lbs x 6
1 plate x 11
Been eating a lot more, making sure to get at least 300g of protein a day. It shows though, the workouts have a lot more intensity to them. It feels great.
Back Squats
45lbs x 20
135lbs x 10
225lbs x 6
315lbs x 3
315lbs x 3
225lbs x 12
Hack Squat Machine
3 plates x 20
4 plates x 11
4 plates x 9
Leg Extensions
150lbs x 12
150lbs x 11
150lbs x 12
Man, the hack squats are absolutely brutal. After those I feel completely wasted of all energy, following up with the leg extensions feels like murder… Sweet, loving, self induced murder… Of the quads.
Barbell Rows
45lbs x 20
135lbs x 15
185lbs x 12
225lbs x 12
275lbs x 6
275lbs x 8
225lbs x 12
High Rows (plates per side)
2 plates x 12
2 plates + 25lbs x 12
3 plates x 6
3 plates x 5
Chest Supported Rows
2 plates x 8
2 plates x 6
2 plates x 5
Dumbbell Curls
30lbs x 12
35lbs x 12
40lbs x 6
40lbs x 5
Cross Chest Curls - Single Arm
30lbs x 12
30lbs x 12
30lbs x 10
I don’t think I’ll be doing alternating dumbbell curls anymore, the dual curls just felt so much better, the arms felt like they were gonna explode! The chest supported rows are also great, a lot harder than I thought it would be. Good stuff, will use again.
Sumo Deadlifts
45lbs x 20
135lbs x 12
225lbs x 6
315lbs x 5
405lbs x 2
405lbs x 1
315lbs x 2
315lbs x 1
Back Squats
135lbs x 25
185lbs x 12
185lbs x 15
Standing Calve Raises
400lbs x 12
440lbs x 12
480lbs x 9
That was another short but extremely grueling workout, but I feel absolutely fucking amazing, despite the fact I keeled over and almost puked 3 or 4 times. Doing 405lbs for deadlifts twice felt pretty good too.
Sumo Deadlifts
45lbs x 20
135lbs x 12
225lbs x 6
315lbs x 5
405lbs x 2
405lbs x 1
315lbs x 2
315lbs x 1
Back Squats
135lbs x 25
185lbs x 12
185lbs x 15
Standing Calve Raises
400lbs x 12
440lbs x 12
480lbs x 9
That was another short but extremely grueling workout, but I feel absolutely fucking amazing, despite the fact I keeled over and almost puked 3 or 4 times. Doing 405lbs for deadlifts twice felt pretty good too.
Guns N’ Roses - Paradise City[/quote]
Good work on the deads! Is this your first time pulling 405?
Seated Dumbbell Presses
35lbs x 15
50lbs x 12
60lbs x 10
70lbs x 8
70lbs x 6
Lateral Dumbbell Raise - Thumbs Down
25lbs x 12
30lbs x 12
35lbs x 12
35lbs x 9
Lateral Dumbbell Raise - Thumbs Up
25lbs x 10
30lbs x 10
30lbs x 9
Incline Dumbbell Flies
30lbs x 15
40lbs x 10
40lbs x 10
40lbs x 8
40lbs x 7
Close Grip Bench Press
135lbs x 12
155lbs x 12
155lbs x 7
Seated Dips - plates per side
2 plates x 12
2 plates + 25lbs x 8
2 plates + 25lbs x 6
whup - No this isn’t the first time I pulled 405, I went up to 500lbs in the winter-spring but then I just couldn’t get up there again after hurting my back. So I’m on my way up again.