11/7/2008 - Fri - Back/Bi
A: DB Rows: w/u, 85x10, 100x12, 115x11, 120x11, x11
B1: DB Conc. Curl: 40x7, x7, x7, 45x4 + 40x4, 45x5 + 40x3
B2: Incl. Rev. DB Row: 55x10, 60x10, 65x10, x10, 70x9
C1: Seated Cable Row (V-Att): 190x25, 197.5(max)x23, x21, x21
C2: P/W Curl: 55x5, x6, 60x5, x5
D1: Seated Alt. DB Curl: 40x7+3+3(rp), 40x8+4+2, 45x5+3+2, 40x5+3+2, (15x10+10+10 exhaust)
D2: Lat P/D Mach: 200x9, x8, x7
Biceps-- exhausted the little f’ers.
SAT - OFF
11/9/2008 - SUN - Chest/Triceps
A: Inc. DB Press: w/u, 75x10, 85x7+1partial, 90x4, 85x7, 90x4, 85x5, 85x6
B: Dip Machine (assist): BW-55x7*, x7, x7
C1: Inc. DB Tri-ext: 35x8, 35x6+2Neg, 40x7+3N, 40x5+2N
C2: Cable X-Over: (30x2)x12, (40x2)x10, (50x2)x8, (50x2)x10+3+2
D1: Close Grip Smith Bench: 70x12, 140x6, x5, 90x8
D2: Rope Tri. Ext (1Arm): 60x6+2N, 50x4+4N, " "
Haven’t done dips in awhile because of shoulder. The pain is somewhere around the right pec/delt insertion. I can’t figure it out. It feels like it’s there but I also feel it at the top of the middle delt/trap. Can’t figure it out-- weirdest thing.
11/10/2008 - Mon - Legs/Posterior
Squats: 135x10, 225x8, x8, 295x6(Rep PR), 335x4 (Rep PR, maybe weight PR-- have to check)
Deadlift(sumo): 135x10, 225x5, 295x4, 335x1, x2 (rep PR), x1, x3 (rep PR!)
Leg Press: 3pps x 15, 4pps x 15, 5pps x 13, 6pps x 7 + 7 BW squat, x8, 4pps x 10 + 10 BWsq
Calf Raises (on leg press): 4pps x 20, x15, x16, x18, x10
I forget if I’ve gotten 335# for squat or not-- need to look back in notes. Definitely a rep PR, though! 
[quote]SteelyD wrote:
11/10/2008 - Mon - Legs/Posterior
Squats: 135x10, 225x8, x8, 295x6(Rep PR), 335x4 (Rep PR, maybe weight PR-- have to check)
Deadlift(sumo): 135x10, 225x5, 295x4, 335x1, x2 (rep PR), x1, x3 (rep PR!)
Leg Press: 3pps x 15, 4pps x 15, 5pps x 13, 6pps x 7 + 7 BW squat, x8, 4pps x 10 + 10 BWsq
Calf Raises (on leg press): 4pps x 20, x15, x16, x18, x10
I forget if I’ve gotten 335# for squat or not-- need to look back in notes. Definitely a rep PR, though! ;)[/quote]
Congrats on the PRs Steely!
[quote]SteelyD wrote:
11/10/2008 - Mon - Legs/Posterior
I forget if I’ve gotten 335# for squat or not-- need to look back in notes. Definitely a rep PR, though! ;)[/quote]
Forgetting things is a sign of…
Good going on the sqauts.
I forget if I’ve gotten 335# for squat or not-- need to look back in notes. Definitely a rep PR, though!
Congrats!
A squat PR and a DL PR in the same session! Whatever you are doing seems to be working.
Making the transition from fat loss to muscle building seems to have agreed with you.
Good to see that the sumo DL is helping you set some PR.
Thanks guys! I just finished going back through and 335# for 4 is a weight PR squat and a rep PR.
I thought about putting more weight on, but decided against it because I really wanted to deadlift. In my haze I was thinking that 365 was my number for squat, but that’s my DL PR and I wanted some energy for the deads.
Amazing how much of this is mental.
mday-
I’m convinced it’s the food
I’ve been taking the squats and deads extremely slowly, probably much slower than I need to. In my heart of hearts, I think I could add that 4th plate to both. I’m just gun shy about the back, so I’ll just take 10# here and there in the coming weeks.
I think the walkouts are helping the squats and I’m definitely more comfortable with the sumos.
I can hardly walk this morning. I went into the basement for some towels and almost did a header right down… LMAO!
Great stuff, SteelyD.
Slow and steady is always the better approach especially for “natural” lifters.
Keep up with the food…
Squat Monster I said and Squat Monster I meant.
You got double bodyweight in you for sure.
Congrads on the squats.
Excellent Work!
11/11/2008 - Tue - Biceptuals
A: Conc. Curl: wu, 40x8, x7, 45x5, 40x7
B: Seated Alt. Curl: 45x6, 40x9+2+2, 45x5+2+2, x5, x5, 40x9+2+2+10partial
C: EZ P.Curl: 50x8, 60x8, 70x8, x7, 80x3+50x8, 70x6
D: Standing Wide Grip EZ Curl(against wall): 50x6, x6+1+1, x8
E: 1arm Cable Curl: 30x12+9, 30x6, x6
F: Static Curl Walk: (25x2)x280’, (30x2), (30x2)x140’
wtg on the prs
11/13/2008 - Thurs - Back (lite)
A: Lat P/D Mach: wu, 180x10, 200x8, 200x10
B: BO BB Row* (rev grip): 135x10, 135x10, 155x9, x10
C: DB Row: 90x11, 100x11, 125x8
I went higher reps and really felt my back working and I’m sore today, so I think the change up worked. I may pursue these yet again but go with the higher angle and higher reps.
Squat monster is Right,
I just read through the bulk of you log…
you are kicking some big ass, 4plates is
so close…you can do it.
PS your Italian Kitchen thread was superb
kmc
Hey thank kmcnyc! Now that you mention it, I need to add another recipe to that thread sometime!
[quote]SteelyD wrote:
11/13/2008 - Thurs - Back (lite)
A: Lat P/D Mach: wu, 180x10, 200x8, 200x10
B: BO BB Row* (rev grip): 135x10, 135x10, 155x9, x10
C: DB Row: 90x11, 100x11, 125x8
I went higher reps and really felt my back working and I’m sore today, so I think the change up worked. I may pursue these yet again but go with the higher angle and higher reps.[/quote]
No wonder you feel your back - that seems like a lot of volume on the rows.
What do you get out of the reverse grip for the BO-BB row?
The lat machine is going to have some cross over with the rows, and soldog is right, you are really hitting the rows.
[quote]soldog wrote:
What do you get out of the reverse grip for the BO-BB row?
[/quote]
A lot of pain! (ba-dum, PA!)
A few things.
It’s a change up from the other rowing movements in terms of grip, so there’s variety.
I think it adds a little more bicep action into the movement. I’ve read that, and anecdotally from the feel of the movement, I believe it’s true.
With the higher angle that I did them with, it felt a little better.
On business this week in the trash pit known as “Delaware”. Took Mon and Tuesday off (well, early AM treadmill 35 min @ 3.5mph).
My shoulder has been really aching for the past 2 weeks, so I’m going to get that checked out in the coming week or so. Maybe the few off days this week will do me good.
The pain is weird. Any pressing from horizontal to decline (and dips), I get some shooting pain in the front and top of my right shoulder. Ironically, incline and shoulder presses are fine.
Also have to dial in the diet starting this week. Not a full ‘cut’, but maybe maintainance calories or just under for a few weeks.
I say that following a visit to the immortal “Jim’s Steaks” South Street in Philly (ie one of the big 3 great cheesesteak places ever). Got one wit’ mushroom and provolone. Was gonna get one wit’ wiz, but couldn’t do it
Hadn’t had one from there in about 20 years. Oh, the drunken memories of my youth…