i thought you where trying to lean up?
[quote]Kerley wrote:
i thought you where trying to lean up?[/quote]
i my basically leaning up until the weight loss started to negatively affect my weights and it took about 18-20lbs for that to happen. As of right now im at 25lbs lost, from 230 to 205. Im going to up my carbs and see if that helps out, personally id rather be fairly lean with a slight stomach and be able to lift heavy shit than have abs and lose strength.
right now im done 25 lbs on my incline bench and 35 off my squat and my squat sucked before losing that strength so that was a solid kick to the balls.
went to an all you can eat buffet after the gym today
had 5 bowls of ice cream
1 plate of mac n cheese
3 slices of prime rib
4 dinner rolls
3 bowls of fruit salad
tons of mashed taters with gravy
and about 4 slices of honey baked ham
shoulders
standing military press 105x3, 135x5, 155x3, 175x1, 135x9, 95x20
hs shoulder press 140x5, 190x3, 210x1, 160x7, 140x8
leaning db lr 35x8, 40x8, 50x12
db lr 30x12, 35x12, 40x10
pin lr 105x5, 150x5, 120x10
bw chins 1x15
incarin shoulder press 120x8, 130x8, 100x10
bicpes 45x5, 55x3, 65x5, 55x8
cb curl 25x5, 35x5, 45x3, 40x5, 25x7
preacher plate loaded 45x8, 70x5, 95x5, 105x3, 70x7, 45x7
i start a new routine tomorrow, shibby
front squats- (first time trying them) 135x5, 155x5, 165x5, 175x5, 185x5, 205x1, 135x5
closed stance leg press 180x10, 270x10, 320x10, 370x10, 400x5, 180x10
narrow stance hack 139x19, 180x10, 200x10, 220x10, 90x10
leg ext 180x10, 210x10, 225x10, 250x8, 135x5
standing calf 180x15, 205x15, 230x15, 255x15, 280x15
sit ups
stationary bike 8 mins- stopped because quads were worn out.
first time on front squats felt weird, liked them so far
never really done hack squats im going to keep on working with them, numbers arent great but ill keep plugging away.
front delts are killing me right now, the bar was digging into my left delt during front squats
chest/shoulders
db incline 70x12, 75x8, 85x4, 70x10, 60x10
hs decline 180x10, 270x10, 325x5, 340x5, 270x10
hs shoulder press 130x5, 150x5, 170x5, 190x1, 130x7
db lr 30x10 35x10, 40x10, 50x5 ss 25x5
pec fly 150x15 180x8, 105x10
rope pd 50x15, 70x10, 90x4, 40x15
im going to combine my last two workouts since btoh of which i did in about 35 mins total
squats 135x8, 185x5, 225x5, 265x1 285x1, 305x1, 225x5 15 mins
chins 25x5 45x5, 70x3, 90x2 25x10
tbar rows 90x10, 135x10, 160x10, 185x10, 210x5
kroc rows 85x25
db pinwheel 50x8, 60x8, 70x6
db flat 70x10, 80x10, 90x5x 100x3 85x6
smith incline 155x8, 175x5, 195x, 205x1, 215x2, 155x10
smith military 105x5, 125x5, 145x5, 155x5, 105x10
cable lr 10x10, 15x10, 17.5x8 10x12, 7.5x15
dips bwx3 46 reps
vbar pressdowns 50x10, 60x10, 70x10, 80x10, 90x5, 100x4, 120x1
1.5 mi jog and 5 mins stationary bike. My cardio sucks.
wide grip pull ups 10,9,9,10,6
lpd180x8, 190x6, 200x6, 160x8, 140x8
wide grip seated rows 150x8, 130x12, 120x12, 180x6
Hammer strength pull overs tri sets 140x12, 100x8, 60x50
cb curl 20x5, 30x5, 409x5, 50x3, 30x15
plate preacher 45x10, 70x8, 90x8, 110x5, 70x10
src 65x15, 75x12, 85x9, 45x10
romans 135x10, 185x10, 225x5, 275x5, 325x5, 375x2, 225x5
good morning 95x10, 115x10, 135x8, 145x5, 95x10
decline situps 3 sets of 30
leg curls 90x15, 120x12, 150x10, 180x3
ran out of time to do calf raises.
chest/shoulders tomorrow.
standing bb military 95x10, 115x5, 135x3, 155x3, 95x10
seated db lr 35x12, 40x12, 45x12, 50x6 ss 25x6
bb flat 135x15, 185x8- left shoulder was giving out 155x15, 175x10, 135x15
standing calf 90x15, 180x15, 270x15, 360x8
hs incline 180x10, 230x8, 250x3, 190x15, 140x15
jm press 140x8, 160x8, 180x6, 140x8
cbcgbp 45x12,10
I stopped by your log to check out the 5/3/1 (as i’m soon starting my own 531 cycle) to gather inspiration for the next 6 mnts of training. Had nice and slow progression with 531 in the past.
and what a reading! my lunchbreak went by all to fast.
keep up the good work man!
rack pulls 225x8, 315x5, 3653, 415x1, 415x2, 365x3, 315x15, 225x20
seated cable rows 180x10, 200x5, 220x5, 250x6, tri set 220x7, 180x5, 120x5
cb curls 25x10, 30x10, 35x6, 25x10
db pinwheel 50x10, 60x8, 70x5, 40x5, 25x5
db incline 75x12, 85x5, ds 90x12 50x8 40x8
hs decline 180x15, 230x15, 270x8, ss 300x5 180x10
hs shoulder 90x12, 110x12, 130x8, 90x12
db lr 20x15, 25x12, 30x12, ss 35x12 15x8
wt chins bw x 5, 25x5, 45x5, 70x3, 100x2, 70x2, 45x5 bw x 8
tbar 135x10, 160x10, 185x10, 210x5, 135x15
kroc 100x20, 80x15
hs low rows 180x10, 270x10, 300x4, ss 270x7 180x7
plate preacher curls 70x10, 80x10, 90x10, 100x6, 45x10
upright bike 12 mins/3 miles total
decline sit ups
tomorrow is legs
front squats 135x5, 155x3, 175x5, 195x1- I then switched to smith 105x5, 155x5, 175x5, 195x1, 215x1,1 155x3
close stance leg press 180x10, 270x10, 360x8, 450x5, 270x10, 180x15
close stance hack 180x10, 270x8, 320x5, 180x8, 90x10
seated calf 45x15, 90x15, 135x10, 145x10, 90x15
decline sit ups 5x20
leg ext 135x10, 165x10, 195x10, 225x10, 255x8 ss 90x4, 75x5
upright bike 8 mins
how tired are you after these workouts? I’m thinking I’ll start using my log again as well.
Oh yeah, how high do you stick the pins for that 415# rack pull?
[quote]andrew_live wrote:
how tired are you after these workouts? I’m thinking I’ll start using my log again as well.
Oh yeah, how high do you stick the pins for that 415# rack pull?[/quote]
I usually feel pretty good after my workouts, ive always done high volume .
I set the pin on the lowest position. But my gym has 2 racks and one of them the lowest pin is an inch or so below the knee and the other one the lowest pin is just above knee
[quote]andrew_live wrote:
how tired are you after these workouts? I’m thinking I’ll start using my log again as well.
Oh yeah, how high do you stick the pins for that 415# rack pull?[/quote]
so i guess to answer your question I can do 415 for both, i can get 435 and maybe as high as 450 up but my grip goes.
Personally i love keeping a log, i like it because if i start struggling on a lift like deads i can look back and see what i was doing when my dead was going up and go back to doing that. I never realized but heavy romans really helped out my dead. Since then ive dropped deads and am sticking with romans for the next couple of weeks.