Today was vitamin and minerals day, the following things were purchased.
2 bottles of Omega 3 tabs. 1000mg fish oil tabs, 500mg Omega3 per tab
2 bottles of Vitamin D
1 bottle of Multi Vits
The Omega3 (been using for well over a year) and Multis I’m going to take in the morning right after I eat breakfast and again before bed. The VitD I’ll bring to work and take 2 tabs (400IU each) around 9 and again at 4 before I leave.
After all the things I’ve been hearing about VitD lately, I figured I’d go and get some and was pleasantly surprised to see that it was cheap as hell.
Back Squats
45lbs x 15
135lbs x 12
225lbs x 6
275lbs x 4
315lbs x 1
365lbs x 1
365lbs x 1
Hack Squat Machine - Plates Per Side
3 plates x 12
4 plates x 12
4 plates x 9
Leg Extensions
150lbs x 12
150lbs x 12
150lbs x 12
150lbs x 12
150lbs x 9
Seated Calve Raises - Plates Per Side
2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 10
Not sure what it was, but today I was just roaring with energy. I felt like punching every weight in the face, and then mocking it after, then shitting in it because I’m a shit disturber (pun)
Maybe it’s the vits, maybe it’s the VitD, maybe it’s because I went to bed at 10:30. Maybe it’s all three.
Barbell Rows
45lbs x 30
45lbs x 30
135lbs x 12
225lbs x 8
275lbs x 4
315lbs x 2
315lbs x 2
V-Grip Pulldowns
165lbs x 12
165lbs x 9
165lbs x 6
High Rows - Plates Per Side
2 plates x 12
2 plates + 25lbs x 8
2 plates + 25lbs x 9
2 plates + 35lbs x 7
2 plates + 35lbs x 6
Dumbbell Curls
35lbs x 10
35lbs x 8
35lbs x 8
40lbs x 5
Close Grip EZ Bar Preacher Curls
65lbs x 8
65lbs x 6
65lbs x 5
65lbs x 4
65lbs x 4
Tough day today, was pretty tired but I still brought it all out. I see my arms slowly changing shape, but it’s still my weakest part. Might not be able to get in to the gym tomorrow because I may have a 12+ hour shift. No matter though, Friday will bring epic deadlifts.
Sumo Deadlifts
65lbs x 12
135lbs x 12
225lbs x 5
315lbs x 3
405lbs x 1
425lbs x 1
Back Squats
135lbs x 30
135lbs x 25
135lbs x 18
135lbs x 16
Standing Calve Raise Machine
400lbs x 12
440lbs x 8
440lbs x 8
I’m cheesed I missed yesterday, but after a 12.5 hour shift starting at 7:30am I just couldn’t make it in. I was sleeping by 9, felt awesome though. Went in today, still kind of tired from the day before but I nailed the deadlifts hard. The 425lb felt tough, but went up fairly smoothly. I’m going to leave it there for a bit to make sure my form is dead on before moving up in weight, I don’t need any more problems like last year. The squats for reps were absolutely brutal, as were the odd sounds I was making after struggling to keep them going on the last 2 sets, at one point I swore I was going to pass out. All being said, good day!
Seated Dumbbell Presses
35lbs x 16
45lbs x 12
55lbs x 12
60lbs x 10
70lbs x 8
70lbs x 4
HS Shoulder Press (Plates Per Side)
25lbs x 16
1 plate x 12
1 plate + 10lbs x 12
1 plate + 10lbs x 12
1 plate + 10lbs x 10
Lateral Dumbbell Raises
35lbs x 10
40lbs x 8
40lbs x 6
35lbs x 9
Dip Machine (Plates Per Side)
2 plates x 12
2 plates + 25lbs x 8
2 plates + 25lbs x 5
Quick one today. I tried the HS Press for the first time, it was a bit awkward but I got used to it quickly. Definitely feels good on the shoulders though, will be using that again for sure.
Back Squats
45lbs x 15
135lbs x 10
225lbs x 6
315lbs x 1
385lbs x 1
Leg Extensions
150lbs x 12
165lbs x 12
180lbs x 12
195lbs x 9
Prone Leg Curls
90lbs x 12
105lbs x 12
120lbs x 10
Seated Calve Raises (plates per side)
2 plates x 15
2 plates x 13
2 plates x 10
2 plates x 12
I had a pretty bad headache today, I managed to fight it through the squats but I avoided other big movements today because of it. It bothered me during the rest of the workout, but not nearly to the same extent as it did with the squats.
HS Chest Press
1 plate x 15
1 plate x 12
1 plate + 25lbs x 12
2 plates x 10
2 plates + 25lbs x 5
3 plates x 2
3 plates x 1
Incline Dumbbell Press
60lbs x 12
70lbs x 12
80lbs x 10
90lbs x 6
Lateral Dumbbell Raises
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 9
Single Arm Cable Lateral Raises
15lbs x 10
15lbs x 10
15lbs x 10
HS Dip (plates per side)
2 plates x 12
2 plates x 12
2 plates x 11
2 plates x 8
I had so much energy today, and I was so pissed off too. It just felt fantastic. I didn’t even have a bad day or anything, I was just furiously angry at everything. Usually the incline press with the dumbbells is a lot tougher than it felt today, but I just went ballistic and refused to do lower weights with that. The breaks were short as well the whole time. Come the end of the dips though, I was pretty tired. I guess I made up for yesterday’s trek of averageness.
Barbell Rows
65lbs x 20
135lbs x 15
135lbs x 12
225lbs x 8
275lbs x 6
275lbs x 7
Dumbell Rows
100lbs x 10
100lbs x 10
100lbs x 8
HS High Rows
2 plates x 12
2 plates + 25lbs x 12
3 plates x 9
3 plates x 7
Dumbell Curls
40lbs x 12
40lbs x 8
40lbs x 6
40lbs x 5
EZ Bar Preacher Curls
45lbs x 8
55lbs x 8
65lbs x 6
75lbs x 3
75lbs x 3
Ahh, intensity… Wonderful it is. Some days, you just want to tear the weights to shreds and today was that day. Definitely going to keep this up, deadlifts tomorrow.
Sumo Deadlifts
135lbs x 15
135lbs x 10
225lbs x 6
315lbs x 3
405lbs x 1
455lbs x 1
405lbs x 1
Leg Press - Plates Per Side
4 plates x 15
4 plates x 15
4 plates x 15
4 plates x 12
Standing Calve Raise Machine
400lbs x 12
440lbs x 12
480lbs x 9
520lbs x 7
Working my way up on the deadlifts again. The 455lb lift wasn’t the best form I’ve ever had, but it was a far cry from what hurt me last year. I have to force myself to NOT move up in weight until my form is proper, it’s just so hard to not add the plates. Felt good though, definitely nice to be near 5 plates again.
HS Shoulder Press
No weights x 20
25lbs x 15
1 plate x 12
1 plate + 10lbs x 12
1 plate + 20lbs x 8
1 plate + 25lbs x 9
1 plate + 30lbs x 8
1 plate + 35lbs x 7
Lateral Dumbbell Raises
30lbs x 12
35lbs x 10
35lbs x 9
35lbs x 7
Incline Dumbbell Flies
35lbs x 12
40lbs x 12
45lbs x 9
45lbs x 7
Close Grip Bench Press
135lbs x 12
155lbs x 9
155lbs x 6
155lbs x 8
HS Dips
2 plates x 12
2 plates + 25lbs x 8
2 plates + 25lbs x 8
2 plates + 25lbs x 6
Flat Dumbbell Press
35lbs x 20
50lbs x 15
60lbs x 12
70lbs x 12
80lbs x 10
80lbs x 7
Incline HS Press
1 plate x 12
1 plate + 10lbs x 8
1 plate + 10lbs x 9
1 plate + 10lbs x 7
Standing Cable Chest Press
50lbs x 12
50lbs x 12
50lbs x 11
50lbs x 9
Lateral Dumbbell Raise
30lbs x 12
30lbs x 12
30lbs x 12
35lbs x 9
35lbs x 8
Single Arm Lateral Cable Raise
10lbs x 10
10lbs x 9
10lbs x 8
I was planning to go to the gym on Sunday, but after doing indoor skydiving on Saturday, followed by a night of partying in Niagara it just didn’t really happen. That being said, skydiving is exhausting, and my legs are sore as hell as I limped around work all day. So worth it though!
The cable chest press I saw in today’s article is a lot harder than it looks at first, and I really enjoyed doing it. My chest was just flowing with blood and it felt great!
Lastly, it’s been brought to my attention (that I already kind of knew) that my legs are way too big for my body. While it doesn’t bother me too much, it does look a bit odd. My legs have always grown a lot faster than my upper body, possibly due to my career as a hockey goaltender. I’m thinking about cutting legs down to just once a week for a bit. I don’t know really. I think my legs are could also have the size because those workouts are just so much more intense, there’s just nothing like squatting as much weight as possible, and pulling with all your life on the deadlifts… Upper body just doesn’t have that awesomeness to it
Underhand Barbell Rows
45lbs x 30
135lbs x 15
185lbs x 12
225lbs x 10
225lbs x 10
275lbs x 5
275lbs x 4
Chest Supported Rows -Parallel Grip
1 plate x 12
1 plate + 25lbs x 12
1 plate + 25lbs x 10
1 plate + 25lbs x 9
HS High Row
2 plates x 12
2 plates + 25lbs x 12
3 plates x 10
3 plates x 9
HS Iso Row
1 plate x 12
1 plate + 10lbs x 12
1 plate + 20lbs x 12
1 plate + 30lbs x 9
I’m still tinkering around with my back setup until I find what works out best. So far, I’ve found that a lot of machine work really feels better throughout the whole training session. We’ll see what happens.
Nice numbers, how is the deadlift feeling? Do you feel that 500 is far off? What are you weighing in at now? I’ve followed your log for a while now, haven’t posted though, so thought I’d give you some love seeing as things have quietened down a bit lately.
[quote]nick.down.under wrote:
Nice numbers, how is the deadlift feeling? Do you feel that 500 is far off? What are you weighing in at now? I’ve followed your log for a while now, haven’t posted though, so thought I’d give you some love seeing as things have quietened down a bit lately.[/quote]
500 shouldn’t be too far off, but I really don’t wanna push it. I’m scared to hurt myself again, which totally screwed me for a long time.
I’m not sure how much I weigh actually, I haven’t found a scale in a while. I assume somewhere between 250 and 260. I’ve been eating more heavily, I would rate my diet as above average to good. I got lots of good food, however I don’t know how well my timing is with what I eat. Too often I find myself mowing down on fruits while I’m sitting here before I go to bed.
And yeah, not enough people are replying, makes me sad. Thanks for the post!
Sumo Deadlifts
45lbs x 20
135lbs x 12
225lbs x 6
315lbs x 3
405lbs x 1
475lbs x 1 (failed)
455lbs x 1
315lbs x 3
Front Squats
135lbs x 12
135lbs x 9
135lbs x 7
Leg Extensions
150lbs x 12
165lbs x 12
180lbs x 10
180lbs x 10
I’m too angry. I find that once I start my first few sets something takes over me and I get absolutely furious, at least it helps with the lifting… aside from front squats that is. I wanna punch front squats in the face, if they had a face…
