2-21-2011
Squat
5 x 135
5 x 165
3 x 200
5 x 215
5 x 250
5 x 290—> 11 reps
Military Press
5 x 65
5 x 80
3 x 95
3 x 115
3 x 130
3 x 145—> 10 reps
Front Squat supersetted with Bentover Raises, Side Raises, Front Raises
145 x 8 10 reps for each movement with 15s
165 x 5 10 reps for each movement with 17.5s
205 x 5 10 reps for each movement with 20s
235 x 3 then dropped to 135 x 8 (^all of these were done consecutively^)
[quote]tiktokz1 wrote:
I’m surprised to find a fellow Rhode Islander logging on t nation.(Felt like i was the only one) Keep up the good work man. [/quote]
Thanks a lot man, where do you train? Not too much of a selection as far as noncommercial gyms go.
I train at the warwick YMCA, not exactly a “hardcore” gym but it’s doing the job for now. Like you said not much of a selection.
[quote]tiktokz1 wrote:
I train at the warwick YMCA, not exactly a “hardcore” gym but it’s doing the job for now. Like you said not much of a selection. [/quote]
Nice, I started out at the what used to be the World Gym right near the YMCA, but now in the Summers I train at BodyFit in Coventry. I like the place, because it isn’t too pricey (100$ for the summer) and it is a better training environment than most gyms. I go to school up in Massachusetts so that is why I only train at home in the summer.
Again, thanks for checking in and keep up the hard work.
2-23-2011
Deadlift
5 x 150
5 x 180
3 x 220
3 x 260
3 x 295
3 x 330—> 8 reps
Pull-Ups
8,7,6,7 reps
Felt like crap today so decided to do the minimum as far as assistance goes.
2-25-2011
Bench
5 x 105
5 x 130
3 x 155
3 x 180
3 x 210
3 x 235—> 7 reps, last rep was tough
BB Floor Press
5 x 135
3 x 185
1 x 225
1 x 245
1 x 265–> failed, but it was due to bad form. I did not stay tight at the bottom.
1 x 265–> got it! and it went up smooth. PR
20 x 135 super setted with Dips BW x 10
15 x 115 BW x 9
15 x 95 BW x 6
BW x 10
Flies supersetted with Push-ups
32.5s x 10 BW x 10
30s x 14 BW x 10
Then a huge ass drop set of DB curls
2-27-2011
Squat
5 x 140
5 x 170
3 x 205
3 x 240
3 x 275
3 x 305—> 10 Reps
Military Press
5 x 65
5 x 80
3 x 100
5 x 120
3 x 135
1 x 155—> 6 reps
Front Squats supersetted with BentOverRaises, SideRaises, FrontRaises
135 x 8 15s x 10
175 x 5 17.5s x 10
135 x 8 20s x 10
135 x 8 then switched to back squat ans got another 8 reps
3-2-2011
Deadlift
5 x 150
5 x 185
3 x 220
5 x 275
3 x 315
1+ x 350—> 7 reps
Pull-Ups
8,8,8,8,8 reps
DB Rows
80s x 8 each
80s x 8 each
100s x 6 each
125s x 5 each
100s x 6 each
80s x 8 each
80s x 8 each
Hammer Curls
3 sets of 10 reps with 32.5s
3-4-2011
Mead Ball Slams
14pound ball
4 sets of 5 reps
Bench
5 x 105
5 x 130
3 x 155
5 x 195
3 x 220
1+ x 245—> 5 reps
10 x 165
DB Bench
65s x 10
70s x 10
70s x 10
Dips
BW x 10
BW x 10
BW x 10
DB Skulls
32.5s x 10
32.5s x 10
32.5s x 10
AB Wheel
5,5,5,5,5 reps
Flyes plus Push-ups
35s x 8 BW x 10
35s x 8 BW x 10
I was joking man. No offense. Just thought I’d let you know…you prolly dont care either way. I hang out with a few sxe type guys and always tease them. …I meant no harm, just a little jabbing at you.
=)
Alright I have still been lifting I just not had to time to post in this due to being a full time student while also having a demanding job. I have been getting stronger as of late while also doing a little bit of a recomp. I kind of dropped 5/3/1 for the time being due to it is just easier for me to go into the gym an auto regulate my workouts mainly using ramping methods according to CT.
In the fall I was a soft 200 pounds, and over my winter break I dropped a little weight and maintained for a while at 195-196 lbs. As of last night I weighed 191.2lbs. I am noticeably much leaner and my strength has maintained if not increased over the past 1.5 months. I have been pretty much been following the Anabolic Diet with all out cheat days on the weekends pretty much. I mam sure that I could have much more progress over this period of time if I ate much more “clean” sources of food, but that is difficult when I cannot control what the dining hall will be serving on a daily basis. I plan on to start posting back in here on a regular basis once I get out of school. I plan to lean out a bit more once I am home from school because I can control my diet much more when I am home (thank God for my mother who likes to cook and supports my endeavors). Once I hit a desired level of leaness,
I will slowly start to attempt to gain some weight while remaining as lean as I can. Once I hit a weight that I get stuck at probably around 200lbs. I am going to try to force myself to over eat until i reach 210 (this will probably be in the fall) and I will try to maintain that weight for quite sometime. This is a long post but mainly for myself in order to write my goals and plans down somewhere where they will not get lost. I also will be taking part in a push/pull meet on Saturday which is raising money for charity here on my campus. Derek Poundstone will be making an appearance to hangout and just be the absolute MAN that he is. I am looking forward to at least benching 285, and pulling 435. My previous maxes are 275 and 416 and this was about a month ago so we will see what happens. That is all for now, hopefully I will post back on saturday evening with some new PR’s under my belt.
[quote]Ct. Rockula wrote:
I was joking man. No offense. Just thought I’d let you know…you prolly dont care either way. I hang out with a few sxe type guys and always tease them. …I meant no harm, just a little jabbing at you.
=)[/quote]
Sorry Ct. I was probably in a pissed off mood that night. It can be tough to understand some people’s tone over the internet. LIFT STRONG
So I hit 285 on bench and 440 on deadlift at the meet on May 7th. It was an awesome environment.
So I may decide to run 5/3/1 not quite sure, but I started anyways. It all depends on my work schdual once I am home from school.
May 9th, 2011
SQUAT
5 x 150
5 x 185
3 x 220
5 x 240
5 x 275
5 x 315-----> 8 reps
10 x 185
10 x 185
10 x 185
10 x 185
10 x 185
Leg Curls
115 for 10 then 20 partials
115 for 10 then 10 partials
Cable Crunches
2 sets 10,15 reps
5-11-2011
Bench
5 x 105
5 x 135
3 x 155
5 x 170
5 x 195
5 x 220—> 11 reps
10 x 135
Incline DB Press
10 x 70s
10 x 80s
8 x 85s
Flat Flyes
10 x 30s
10 x 35s
Rear Delt Bent Over Raises ss with Lateral Raises
15 x 25s 10 x 20s
12 x 27.5s 10 x 20s
Then later in the afternoon
Sled drags, forwards backwards and sled pushes for pressing muscles
Ab Wheel - 4 sets
Farmers Walk(100 ft) with 110’s 3 sets
A few pull-ups
5-12-2011
Went to the gym to do some Biceps with my buddy.
Barbell Curls
15 x bar
10 x bar
10 x 65
10 x 75
8 x 80
10 x 80
5 x 90
4 x 90
Close Grip Pull downs with supinated grip and sitting upright
7 x 100
8 x 130
8 x 150
7 x 190 2 reps were forced
4 x 4 dropped to 110 for 5 reps
5-13-2011
Deadlift
5 x 160
5 x 200
3 x 240
5 x 260
5 x 300
5 x 340— only got 5 reps, this felt very heavy. it was also beltless so this could have made a difference.
I was not able to get to the gym on Saturday or Sunday due to the gym being closed.
Then on 5-16-2011
Back and Bi’s
Pull-up super setted with Pull Downs
10 140 x 8
8 140 x 8
8 120 x 8
Barbell Rows
135 x 12
155 x 10
185 x 6 3 more reps underhand grip
155 x 10 4 Pendlay rows with 135
135 x 8
1- Arm Pull Downs with held contraction at bottom
20 x 8
35 x 8
35 x 8
42.5 x 8
Then about 8-10 sets of Biceps
Then did some forearm curls
about 5 sets with the last one being a drop set
The start of my pre-meet training. 14 weeks out i beleive
5-23-2011
Bench Press
Bar x some
115 x 5
135 x 5
155 x 3 plus 8 pull ups
175 x 5 plus 8 pull ups
190 x 5 plus 8 pull ups
220 x 7-----> felt pretty heavy (got eleven reps with this a few weeks ago but didn’t go to complete failure today) dropped it to 185 and got 5 more reps and then dropped it to 165 and got another five reps
Flat DB Bench press
65s x 10
70s x 8
80s x 8
95s x 6
65s x 10
T-Bar Row on machine thing(not with a barbell)
45 pound plate x 12
Two 45 pound plates x 10 reps
two 45 pound plates plus a 5 pound plate x 8
same as above plus a 25 pound plate x 6
same as above x 8
Tricep Push Downs
40lbs
20 reps, 15 reps, 20 reps, 15 reps
Face Pulls
25lbs
15 reps, 20 reps, 15 reps, 12 reps
Standing Calf machine
2 sets
5-24-2011
Squat
135 x 5
175 x 5
205 x 3
235 x 5
275 x 5
315 x 7—> this was no where near failure, but i felt like my performance would have dropped if i continued.
205 x 20
Straight leg calf machine
3 sets leading up to a 4th big drop set with the machine maxed out
Hack-Squat Machine
135 x 10
185 x 10 for 3 sets
Seated Hamstring curls
4 sets of 10
and a 5th long ass set of 20 reps with heavy weight, took rests when needed to get 20 reps.
Leg Raises in Roman Chair
4 sets of 10(abs were cramping up)
training today went as follows:
7-16-2011
Goodmornings
bar x some
95 x 5
135 x 5
135 x 5
185 x 5
185 x 5
185 x 5
205 x 5
225 x 5
DB RDL’s
100’s x 8
100’s + monster mini band x 8
120’s x 5(grip failed on 5th rep)
120’s x 8(used straps)
Hammer Strength Flat Press
5 sets of 10 reps with a 45 and a 25 on each side plus a doubled monster mini
Kneeling Cable Crunches
3 sets of a bunch of reps
Good day, went in as an unplanned day and it turned out quite well. going to take a few days off, been hitting it hard as of late and feel like my lower back, hips, and knees need it. should be back at it on tuesday hitting shoulders and bi’s
Nice to see someone else on this site keeping the edge, stay true brother. Great lifts too!