Rattler's Road to 300lbs

Training Training Logs
541

December 30th, 2009

Barbell Rows
45lbs x 20
135lbs x 12
135lbs x 12
225lbs x 8
225lbs x 8
225lbs x 8
225lbs x 8

Dumbbell Rows
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

HS Iso Row - Single Arm
3 plates x 8
4 plates x 6
4 plates x 6
4 plates x 6

Low Rope Rows
75lbs x 15
75lbs x 15
75lbs x 15

Wide Grip Pulldowns
135lbs x 12
135lbs x 12
135lbs x 12

Just kinda taking it easy for the rest of week, I’m really not into killing it until the new year. I’ll start it up come monday, nice and heavy as usual.

542

December 31st, 2009

Rack Pulls - Knee Height
135lbs x 12
135lbs x 12
225lbs x 8x
315lbs x 5
405lbs x 2
495lbs x 1
585lbs x 1 ( failed)
585lbs x 1 ( failed)
495lbs x 1
405lbs x 5

Single Leg Back Extensions
3 sets of 12
1 set of 10

Seated Calve Raises
2 plates x 20
2 plates x 20
2 plates x 14

Standing Machine Calve Raises
500lbs x 10
500lbs x 10
500lbs x 7

543

January 2nd, 2010

Close Grip Bench Press
135lbs x 12
135lbs x 12
135lbs x 12
185lbs x 10
225lbs x 6
225lbs x 6
225lbs x 6
245lbs x 3

Dips
3 sets of 12
1 set of 9

Incline Barbell Extension
60lbs x 16
80lbs x 12
80lbs x 10
80lbs x 10

Cable Rope Pushdowns
70lbs x 12
70lbs x 12
70lbs x 11
70lbs x 7

EZ Bar Cheat Curls
25lbs x 15
75lbs x 8
115lbs x 6
135lbs x 4
135lbs x 4
135lbs x 3
115lbs x 6
115lbs x 5

HS Preacher Curl
1 plate + 25lbs x 10
1 plate + 25lbs x 8
1 plate + 25lbs x 8
1 plate + 25lbs x 8

Alternating Hammer Curls
35lbs x 16
40lbs x 16
45lbs x 16

Reverse EZ Bar Preacher Curls
45lbs x 12
45lbs x 12
45lbs x 12

Ah, the first workout of the year. It wasn’t too shabby, I’m somewhat pleased with today. I noticed that with the 115lb curls the first few reps are less cheat than they used to be, which is progress! My weakest part is still my forearms, which I really need to work on more. I really need to make sure I do those from now on, I can’t keep skimping out.

Other notable things include some New Years Resolutioners who were in today. Though my gym is the last place most people would go, it’s very cheap so… yeah. Some people looked completely out of place, grown men who usually would be full of themselves walk in with no confidence and no idea what to do. No women though, and that’s a damn shame.

544

January 4th, 2010

Dumbbell Bench Press
40lbs x 15
60lbs x 12
80lbs x 8
100lbs x 6
100lbs x 6
100lbs x 6

Incline Smith Press - Partials
135lbs x 16
155lbs x 10
175lbs x 10
185lbs x 10

Cable Flies
40lbs x 16
40lbs x 16
40lbs x 12
40lbs x 10

Single Arm Front Dumbbell Raises
25lbs x 12
30lbs x 10
30lbs x 10

Lateral Dumbbell Raises
40lbs x 10
40lbs x 10
40lbs x 10
35lbs x 10
35lbs x 8

Yay for new diet, the extra energy I had come gym time was great. I even halved the amount of caffeine I usually took because of it. My new diet is very simple, I’m cutting out refined carbs as much as possible, because they’re shit. So, basically I had a lot of veggies, peas and various beans. Those were my carbs, added in with my meals were just various forms of meat (turkey, chicken, beef, sausages) whatever. For the calories I usually got from pasta I replaced with some fattier stuff like some creamy sauces (but nothing crazy bad) for some added taste. The difference it made in how I felt throughout the day was phenomenal, but fan of this! What I’m not a fan of is preparing everything, but hell that’s life.

I’ve also refined my pre and during workout shakes. My pre workout shake which I take when I leave work is:
OJ
Milk
water
Peanut Butter
Olive Oil
1 scoop of whey

It’s not much of anything in there, it’s just to kinda get me ready for the onslaught! The entire shake comes out to about 600ml after being blended.

My shake during my workout is much more simple:
250ml OJ
1 medium to large banana
2 scoops of whey
water

Okay, so it’s still nothing special, but it’s kept me going right until the end instead of fading out after some 45minutes.

So it’s NYR time… My gym is kinda garbage (that’s why I like it though). Today I saw the most bizarre thing, something I never thought I would see before… Have you ever seen somebody do squats in the standing calve raise machine? Neither have I, until today. I actually started laughing when I saw that, then I farted by mistake… Damn beans

545

January 5th, 2010

Box Squats
135lbs x 12
225lbs x 10
315lbs x 6
405lbs x 4
405lbs x 2
315lbs x 5

Front Squats
135lbs x 8
135lbs x 8
135lbs x 8

Leg Press
5 plates x 12
5 plates x 10
5 plates x 5

Leg Extensions
135lbs x 12
135lbs x 12
135lbs x 9

Day two of eating well is still good! Bloated like crazy though, damn beans.

546

[quote]Rattler wrote:
Day two of eating well is still good! Bloated like crazy though, damn beans. [/quote]

if you keep eating them, does the gas eventually go away? i love beans, but damn they are little gas generators.

547

January 6th, 2010

Reverse Grip Barbell Rows
135lbs x 15
135lbs x 15
225lbs x 12
275lbs x 6
275lbs x 6
275lbs x 6
315lbs x 3

Dumbbell Rows
100lbs x 10
100lbs x 10
100lbs x 10

HS ISO Row - Single Arm
3 plates x 8
4 plates x 6
4 plates x 6
4 plates x 6

Low Rope Rows
75lbs x 15
75lbs x 15
75lbs x 12

Lat Pulldowns
135lbs x 12
135lbs x 12
135lbs x 12

Okay, it doesn’t look good, however I did all of it in less than an hour. It’s almost 10 now and I’m falling asleep!

As for the gas, I hope so. It’s not too bad atm, I take more cals from fat right now. The beans are more of a filler to keep me content than anything. So it’s more like 1 can of mixed beans divided throughout a day, instead of all at once. It seems to help

548

January 8th, 2010

Sumo Deadlifts
135lbs x 6
135lbs x 6
225lbs x 6
315lbs x 5
405lbs x 1
315lbs x 5

Rack Pulls - Just Below Knee
405lbs x 3
405lbs x 3
405lbs x 3
315lbs x 6
315lbs x 6

Single Leg Back Extensions
3 sets of 10 (per leg)

Seated Shrug Machine
2 plates x 10
2 plates x 10
2 plates x 10
2 plates x 10

Standing Calve Raise Machine
500lbs x 10
500lbs x 10
500lbs x 10

I cheated a bit on my diet today, I fell asleep at 6:30 last night and didn’t wake up until 7:00 this morning. I only made two meals through the day, so I ate some pasta. Could be worse :stuck_out_tongue:

Deadlifts are hard after you haven’t done them in a few months, felt good though. I wish my gym had longer barbells though, I can’t go as sumo as I would like to without dropping the plates on my toes, which would probably hurt more than I would like to imagine.

Lastly, sexy cougars on the treadmill = epic win

549

January 9th, 2010

Close Grip Bench Press
135lbs x 12
135lbs x 12
135lbs x 12
185lbs x 12
225lbs x 6
225lbs x 6
225lbs x 6

Dips
4 sets of 12

Incline Barbell Extensions
70lbs x 12
80lbs x 12
80lbs x 12

Cable Rope Pushdowns
70lbs x 12
70lbs x 12
70lbs x 11
70lbs x 11

Cheat Curls
75lbs x 10
115lbs x 6
115lbs x 6
115lbs x 6
-washroom break-
115lbs x 6

HS Preacher Curl
1 plate + 25lbs x 10
1 plate + 25lbs x 8
1 plate + 25lbs x 8
1 plate + 25lbs x 8

Alternating Hammer Curls
35lbs x 16
40lbs x 16
45lbs x 16
45lbs x 16

Reverse Grip Preacher EZ Bar Curl
45lbs x 12
45lbs x 12
45lbs x 12

Barbell Wrist Curls
75lbs x 12
75lbs x 15
75lbs x 15
75lbs x 13
75lbs x 13

It was a weird day today, I couldn’t really push myself all out. I hurt my elbow a few days ago at work, nothing really bad it just feels odd so I didn’t feel like putting too much stress on er today.

Also, I got pulled over for the first time ever at 4am last night and I had a cop following me for a 3 blocks today so I was all paranoid. I didn’t do anything wrong, I know he was just checking things out… Just felt odd, and it wouldn’t leave my mind.

Anywho, I’m not sure if I AM leaner or not, but I do feel much better even after a week of improved eating. I just gotta make sure to keep er’ goin’ into week 2.

550

January 11th, 2010

Box Squats
135lbs x 10
135lbs x 10
225lbs x 6
225lbs x 6
315lbs x 6
405lbs x 9
435lbs x 3
405lbs x 2
315lbs x 8
315lbs x 3

Leg Press
4 plates x 15
4 plates x 11
4 plates x 11

Leg Extension
135lbs x 12
135lbs x 12
135lbs x 12

Seated Calve Raises
1 plate x 16
1 plate x 16
1 plate x 16

Standing Calve Raise Machine
560lbs x 8
560lbs x 8
560lbs x 5

What an awesome start to the week, two PRs in one day. Boy am I a happy happy man. Unfortunately, those early PRs just drained me almost entirely. By the time I hit the leg press I was already slowing down, by that third set I was pretty much done and practically dragging my ass to the leg extension. Whatever, it’s worth it

551

January 12th, 2010

Dumbbell Bench Press
45lbs x 12
45lbs x 12
70lbs x 8
90lbs x 6
100lbs x 6
100lbs x 6
100lbs x 6

Incline Smith Partials
155lbs x 12
155lbs x 12
185lbs x 10
205lbs x 6
205lbs x 5

Cable Flies
40lbs x 16
40lbs x 15
45lbs x 15
50lbs x 11

Single Arm Front Raises
25lbs x 10
25lbs x 10
25lbs x 10

Lateral Dumbbell Raises
40lbs x 10
40lbs x 10
40lbs x 8
45lbs x 6
45lbs x 6

Single Arm Lateral Cable Raises
15lbs x 12
15lbs x 12
20lbs x 12

552

January 13, 2010

Reverse Grip Barbell Rows
135lbs x 12
135lbs x 12
135lbs x 12
225lbs x 8
225lbs x 8
275lbs x 4
275lbs x 4
275lbs x 5

Single Arm HS Iso Row
3 plates x 8
4 plates x 8
4 plates x 8
4 plates x 6

V-Grip Pulldowns
150lbs x 11
150lbs x 12
165lbs x 10

Low Rope Rows
75lbs x 15
75lbs x 14
75lbs x 11

Dumbbell Rows
75lbs x 6
75lbs x 6
85lbs x 6
85lbs x 6

Today was more about fire and intensity than anything, I’m furious from work and I just wanted to go home. So I made every rep count, I did them with speed and every rep was done right. I finished in around an hour, out of breath and ready to go to sleep.

553

January 15th, 2010

Wide Stance Deadlifts (Not sumo)
135lbs x 10
135lbs x 10
225lbs x 6
315lbs x 2
315lbs x 1
405lbs x 1
405lbs x 1

Rack Pulls - Knee Level
405lbs x 2
405lbs x 4
405lbs x 6
495lbs x 1
495lbs x 1 (failed)
405lbs x 2

Single Leg Back Extensions
3 sets of 10

HS Shrug
2 plates x 12
3 plates x 12
4 plates x 8
4 plates x 7

554

January 16th, 2010

Close Grip Bench Press
135lbs x 15
135lbs x 10
185lbs x 10
225lbs x 6
245lbs x 6
245lbs x 5
225lbs x 6

Dips
3 sets of 15
1 set of 10

Incline Barbell Extensions
80lbs x 12
90lbs x 12
90lbs x 8

Cable Rope Pushdowns
70lbs x 12
80lbs x 12
80lbs x 11
80lbs x 7

EZ Bar Cheat Curls
75lbs x 8
115lbs x 6
135lbs x 4
135lbs x 4
135lbs x 3
115lbs x 4

HS Preacher Curl
1 plate + 25lbs x 8
1 plate + 25lbs x 9
1 plate + 25lbs x 5
1 plate + 25lbs x 6

Alternating Hammer Curls
35lbs x 20
40lbs x 20
45lbs x 16

Reverse Grip EZ Bar Preacher Curl
45lbs x 12
55lbs x 7
45lbs x 8

Barbell Wrist Curls
90lbs x 12
90lbs x 10
90lbs x 7

Static Dumbbell Holds
100lbs for 28sec
100lbs for 19sec

Today was just FUN! My arms swelled up so I looked slightly more jacked, I was flying through my workout with vicious intensity, I curled 135lbs for reps which was awesome possum as well. My forearms felt like they were going to explode, today was a blast. Andrew WK (don’t laugh) in the car certainly helps!

555

January 18th, 2010

Box Squats
135lbs x 10
135lbs x 10
225lbs x 6
315lbs x 6
405lbs x 4
315lbs x 9
315lbs x 6

Leg Press
4 plates x 15
4 plates x 12
3 plates x 12

Standing Calve Raise Machine
400lbs x 15
400lbs x 16
400lbs x 15

Short day today, I’ve been kinda sick for the last two days. I feel like garbage today, but I went in anyways. My lack of energy was quite apparent as I fizzled out right after the squats. I’m not entirely upset about it, but it’s still frustrating.

556

January 19th, 2010

HS Seated Chest Press
Empty x 25
25lbs x 12
1 plate x 12
1 plate + 25lbs x 12
1 plate + 35lbs x 10
2 plates x 6
2 plates x 6

Incline Smith Press - Partials
155lbs x 12
185lbs x 12
205lbs x 11
225lbs x 7

Cable Flies
40lbs x 18
40lbs x 15
40lbs x 12
40lbs x 15

Lateral Dumbbell Raises
35lbs x 12
40lbs x 10
40lbs x 10
35lbs x 10
35lbs x 9

Single Arm Lateral Cable Raises
15lbs x 12
15lbs x 12
15lbs x 12

Still sick, just coasting through my workout again. Nothing to report…

557

January 20th, 2010

Reverse Grip Rows
135lbs x 15
135lbs x 15
135lbs x 15
225lbs x 8
225lbs x 8
225lbs x 10
225lbs x 9

HS Single Arm Iso Row
3 plates x 12
3 plates x 12
3 plates x 12

Parallel Grip Pulldown
145lbs x 12
145lbs x 12
145lbs x 15
145lbs x 11

V Grip Rows
120lbs x 15
120lbs x 15
135lbs x 15

Still takin’ it easy. I like the parallel grip pulldowns, I’ll be using those instead of the regular wide grips for now.

Anybody have some low carb high fat meal-shake recommendations? I’m getting bored of mine and if you got anything good, I’d love to hear it.

558

[quote]Rattler wrote:
Anybody have some low carb high fat meal-shake recommendations? I’m getting bored of mine and if you got anything good, I’d love to hear it.[/quote]

dunno if “good” is the word, but just today i tried blending 4 hard boiled eggs with water to get some fat/protein down easily. didn’t taste too bad and i bet with some other flavors in there it would work… haha better than blended raw eggs.

coconut milk is pretty high-fat and tasty, fwiw.

559

[quote]grettiron wrote:

[quote]Rattler wrote:
Anybody have some low carb high fat meal-shake recommendations? I’m getting bored of mine and if you got anything good, I’d love to hear it.[/quote]

dunno if “good” is the word, but just today i tried blending 4 hard boiled eggs with water to get some fat/protein down easily. didn’t taste too bad and i bet with some other flavors in there it would work… haha better than blended raw eggs.

coconut milk is pretty high-fat and tasty, fwiw.[/quote]

That sounds absolutely disgusting, I can’t even explain the disgust there! But hey, if you can down that then… All the more to ya!

I tried adding cream to my shakes, it makes it taste awesome and it’s high fat low carb cals which is good. I’m just trying to think up what I can blend in there besides peanut butter, oils, creams and so on. It’s a hard knocks life I tell ya.

560

I recently added pasteurized egg whites to my shakes. Tastes good, high protein