doing a double today dead/back/bi then tonight ill do a a.d.d. workout
deads 275x5x10 50 these killed me i havent done high rep deads in 6-8 weeks.
chins 10lbsx5xfail 43
preacher 100x4x8 28! first set 10, then 9, then i dont know what happened i just just blown out. Got my stuff and left may just skip night workout and take the next couple days off. today is wednesday i should get back in the gym monday. Next week ill retest my squat to see what if any improvements i made and the following week ill start my smolov intense cycle.
I SPENT XMAS WITH MY MOMS SIDE OF THE FAMILY, I WAS REALLY NICE SEEING EVERYONE SINCE I NOW LIVE 1200 MILES AWAY. I WAS ALSO NICE HAVING ALL THE FOD I WANT TO EAT, I THINK OF THE PAST 3 DAYS I PUT ON 4 LBS, IT IS A LITTLE DISHEARTNENING DOING IT THOUGH BECAUSE IT APPEARS TO ALL BE GOING TO MY STOMACH. THOUGH ALL I GOT WAS POSITIVE COMMENTS FROM MY FAMILY ABOUT HOW I LOOKED, MOST OF THEM HAVENT SEEN ME SINCE EARLY AUGUST AND THAT WAS 20 LBS AGO. MY BODY DOES FEEL RESTED AND A LOT BETTER THAN IT DID JUST A WEEK AGO. I AM CONSIDERING GOING IN TO LIFT TODAY WHEN I GET HOME, I HAVE THE ITCH TO LIFT AND I GOT TWO NEW WORKOUT SHIRTS AND A PAIR OF FAT GRIPZ TO TRY OUT. I AM PRETTY HAPPY ABOUT EVERYTHING THAT HAPPENED THIS WEEK I SUPPOSE IF I HAD ANY COMPLAINT IT WOULD BE THE WEATHER, IT WASN?T SNOWY OR ANYHTING JUST COLD. I LIVE IN TUCSON WHERE THE WINTER IS 50- MID 60?S AND I SPENT THE WHOLE TIME IN PORTLAND, OREGON WHERE IT DIDN?T GET WARMER THAN 35. I KNOW SOME GOT MULTIPLE FEET OF SNOW, BUT SHIT GOING FROM ONE DAY HAVING 55 TO 35 IS QUITE A KICK IN THE ASS. I SAW SOMETHING THAT WAS PRETTY FUNNY AS I WALKING THROUGH THE AIRPORT I SAW IN ONE OF THE AIRPORT MAGAZINE STORES THEY HAD A PENTHOUSE. I COULDN?T BELIEVE THAT THEY WOULD SELL PORN AT THE AIRPORT, IM ALL FOR PORN DON?T GET ME WRONG. BESIDES TNATION,ESPN, AND MY SCHOOLS HOME PAGE PORN SITES ARE MY MOST VISITED. BUT CAN YOU IMAGINE SITTING NEXT TO SOMEONE ON A FLIGHT AND THEY ARE READING A PENTHOUSE? I THINK IT WOULD BE ONE OF THE MOST UNCOMFORTABLE SITUATIONS.
WELL ON ANOTHER NOTE I FOUND OUT MY MOM IS GETTING ONE OF THOSE STOMACH SURGERIES, NOT THE LAPBAND ONE. BUT IT SHOULD BE GOOD, SHES NOT ?WHATS EATING GILBERT GRAPE? MOM HUGE, BUT SHES PROBABLY 5?6?? 250LBS SO PRETTY LARGE, IM GLAD SHE IS GETTING IT THOUGH I WOULD MUCH RATHER IT BE DONE IN THE EXERCISE/DIET FASHION, I SUPPOSE IT IS STILL A SET IN THE RIGHT DIRECTION. MOST OF MY FAMILY HAS WEIGHT ISSUES, AND AT 5?11?? 220 IM ONE OF THE LIGHTEST, ONE OF MY UNLCES IS WELL ON HIS WAY IF NOT THEIR TO 350LBS.
ok this is my first workout in 4 days and my first using fat gripz and shit my forearms are dead
today was back/bi
deads 135x8 fg, 185x5 fg, 235x2 fg, 235x5 w/out, 285x3 w/out, 335x1 w/out, 135x10 fg
bb curls 45x5 fg, 65x5 fg, 85x5 fg, 95x5 fg, 105x3x2 fg, 65x20 w/out
lat pd 135x5 fg, 150x5 fg, 165x2x5 fg, 210x3x10 w/out
preacher 80x8,6,8 fg, 100x4 w/out
life fitness seated rows superset
inner grip w/ fg 105x3x10 30 followed by
wide grip w/out 105x15,11,4
db curls fg 25x3x15 45
fm rows w/out 40x3x20 60
holy shit i am exhausted
going to lift in an hr or 2 i feel good, forearms arent sore, but they truly feel tired. I really like the fat gripz i think ill use them for a couple things today, not sure what though. It’s chest/tri/ and im going to do a couple sets up to 225 on squat to get my used to squatting again.
i think my routine will look like
db incline
db flat
cbcgbp- may use fat gripz for the lighter weights?
flies, usually ill do pec deck, but might do db flies, or cable flies w/ fat gripz
dips or cb french press
squats probably 135,185,225.
then wednesday im going to do a squat only workout trying to build up to a new max. Then on thrusday itll be back/bi no deads and friday shoulder/tri. take sat off, and depening on feel ill start intense on sunday or monday
[quote]bonerjams98 wrote:
going to lift in an hr or 2 i feel good, forearms arent sore, but they truly feel tired. I really like the fat gripz i think ill use them for a couple things today, not sure what though. It’s chest/tri/ and im going to do a couple sets up to 225 on squat to get my used to squatting again.
i think my routine will look like
db incline
db flat
cbcgbp- may use fat gripz for the lighter weights?
flies, usually ill do pec deck, but might do db flies, or cable flies w/ fat gripz
dips or cb french press
squats probably 135,185,225.
then wednesday im going to do a squat only workout trying to build up to a new max. Then on thrusday itll be back/bi no deads and friday shoulder/tri. take sat off, and depening on feel ill start intense on sunday or monday [/quote]
just noticed my days are messed up, tuesday will be squat only wednesday ill be back/bi, thursday is shoulder/tri. friday off for sure might do a sat even lift or a sun morn lift
shit i forgot to add at the gym yesterday evening i weighed in at 222.4 the heaviest ive ever been, im definitely soft right out but still leaner than what i was at 212 last winter the pants i wore last year at this weight arent as tight as they were the year prior.
I forgot that today is national bench day, so i did my shoulders/tri workout instead.
military 105x3, 125x1, 145x1, 160x3, 175x0 again! 95x30,15 i lower the bar to my chin everytime and on the 2nd rep of 160 i lost it and lowered it to chest and that totally screwed me up. If that didnt happen i think i could have had 4-5 reps, oh well. I wont be maxing again for at least another month hopefully the time off from heavy will be good for me.
H/S behind neck press 140x3x10 w/ FG 29
cbcgbp 62.5x3x10 30 raising to 70lbs
lat raise 25x3x15 45 w/ FG
Dips 3x15 45
squats 135x5, 185x3, 225x3, 275x1 felt good, 275 was a deep squat mixed with a good morning.
i may have hit a speed bump, yesterday when i did squats i reaggravated a knee injury i sustained during smolov. I figured it only came to be because of the volume of 4 days/wk squatting, and im a little considered about doing the intense version of smolov 3x’s a week.
I took today off so tomorrow is the trial run, im going to do some squats with my back/bi workout and if the knee is still in as much pain as it is today ill consider dropping the smolov for 5/3/1. I think doing squats just once a week will be fine enough, because for whatever reason my knee isnt bothered during deads.
oh well, im about to go to sleep. On the new year ill take some emasurements as i do at the start of a new month, but I am not exicted to see what i have accomplished because i can tell that ive increased size in my stomach, and probably my waist. Arms seem to be a bit larger, shoulders about the same. Ill know for sure in 48 hours or so.
back/bi well mostly bi
chins bwx5xfail 54 was going to do weighted but forgot belt at home
bb curls 45x5 fg, 75x5 fg, 95x5 fg, 105x2x3 fg, 115x3 w/out, 65x21 fg then 3 reps w/out fg
lat pd 150x5 fg, 165x5 fg, 210x5 w/out, 240x5 w/out 180x7 w/out
preacher 90x3x8,5,8 w/ fg
[quote]bonerjams98 wrote:
back/bi well mostly bi
chins bwx5xfail 54 was going to do weighted but forgot belt at home
bb curls 45x5 fg, 75x5 fg, 95x5 fg, 105x2x3 fg, 115x3 w/out, 65x21 fg then 3 reps w/out fg
lat pd 150x5 fg, 165x5 fg, 210x5 w/out, 240x5 w/out 180x7 w/out
preacher 90x3x8,5,8 w/ fg [/quote]
forgot to add i did 25x3x15 fg db curls
tomorrow ill be doing chest/tri/squats. Hopefully ill have time, i think they are closing early for new years, I dont think ill be partying might just call it a lazy night.
After reading your logs, it looks like you stack your Bench and Military days often times one right after the other. It seems to me that one of those two days is going to suffer. If you feel your Shoulders and Tris stop responding to your training, you may want to try following an Upper Body day with a Squat or Dead Lift day. I would think that your rear chain would be thankful for the rest as well.
Lastly, I think your back would benefit more from doing one row or pull movement in three of the lift days you have a week instead of a day for just “Back”. Working the Back can be extremely taxing, making the rowing or pulling lifts at the latter portion of the training day suffer. You may find that you feel more fresh and strong when getting through just one back lift for the day.
Also, your Squat and Deads reek havoc on your back with out any more need for back specific lifts (with the exception of rehab or lagging or weak muscle groups). Not having a back day could aid your Deads and Squats as well.
I’m nobody. Just an observation.
[quote]Monster Boy wrote:
After reading your logs, it looks like you stack your Bench and Military days often times one right after the other. It seems to me that one of those two days is going to suffer. If you feel your Shoulders and Tris stop responding to your training, you may want to try following an Upper Body day with a Squat or Dead Lift day. I would think that your rear chain would be thankful for the rest as well.
Lastly, I think your back would benefit more from doing one row or pull movement in three of the lift days you have a week instead of a day for just “Back”. Working the Back can be extremely taxing, making the rowing or pulling lifts at the latter portion of the training day suffer. You may find that you feel more fresh and strong when getting through just one back lift for the day.
Also, your Squat and Deads reek havoc on your back with out any more need for back specific lifts (with the exception of rehab or lagging or weak muscle groups). Not having a back day could aid your Deads and Squats as well.
I’m nobody. Just an observation.[/quote]
thanks for the input, its always nice having someone else give their 2cents. Didnt really realize the amount of pulling i was doing until you mentioned it. Luckily sat or sun is the start of a new routine. Ill critique and make some changes. What you said does make sense, at first my back/shoulder strength was going through the roof i assume because of the extra volume but they have since stalled i didnt even think about chaning up the volume. thanks again.
Last workout of the year!
weighed in at 222.2 and on august 14th i was 194, but that was after 1 week on a liquid diet, and no lifting. I say that because within 10-14 days i was up to 205. But still thats 17 lbs or so. Since 8/31 to now 12/31 ive added:
1/2in to both arms- not happy about that
1 1/2 in to my shoulders
1 1/2 in to my chest
2 1/2 to each leg
sadly a decent amount to my stomach, but only about 1 in to my waist
est 1rm
+10 bench- I havent changed the numbers in 2 months because i havent done any bb benching in that time
+41 squat
+62 dead
+22 military
chest/tri
db incline 80x5x10 46
db flat 80x5x10 37 meh, not happy but oh well
cbcgbp 70 per side x3x10 23 smoked the first 2 sets and dumped it on the 3rd
peck deck 105x4x8 28
my game plan for jan is to keep my weight between 220-225 but hopefully drop some size from stomach and waist. But i guess that is the goal of everyone
Good work. I commend you on your training focus. great progress. happy new year.
first day of smolov intense cycle- this is a 3 day per wk squat for 4 weeks. Ive added a back workout and as long as all goes as planned Im going to do a 3 on 1 off 1 on 1 off and repeat
squat 3x195, 4x225, 3x4x255, 5x255
military 125x5x10 45 last 8-10 reps consisted a lot of push press
upright rows 125x3x12 36
lat raise 30x3x15 45 fg
squat press 180x2x33,15
tomorrow is back/bi
pull ups 5x10lbsxfail 40
chins 5x10lbsxfail 41
preacher curls 90x4x9 fg 34 110x3 w/out
bb rows 185x4x10 40
bb curls 65x3x15 fg 35
seated rows 135x10 fg, 150x10 fg, 165x8 fg, 180x8 w/out
my legs are pretty sore not sure if ill be able to do squats tomorrow if not ill hold it off until tuesday
legs are really sore, ill do squats tomorrow (hopefully) and do the chest work today. I think im going to raise the db incline from 80 to either 85 or 90. oh well, big gulps
Today my legs are still a little sore nothing too bad, I think the 3 days of doms was because the first 2 days of it i had about 8 hrs of sleep. Anyways i worked through it and my legs are pretty tired right now but they should be fine tomorrow.
squats 3x180, 3x210, 4x240, 3x3x270 these were slow, 2x5x255 flew up
db incline 90x4x8 8,7,6,5 i felt i had more in me, but i havent gone above 85 over the past few months so next week should be a lot better
db flat 90x4x8 8,7,6,5 same deal felt like i had more
dips 3x10 30 raising this to 15 reps next week.