[quote]JaseHxC wrote:
Nice to see someone else on this site keeping the edge, stay true brother. Great lifts too![/quote]
Thanks man, it is great to hear from someone else. Stay true as well and keep on lifting like an animal.
-Matt
I took today and yesterday off for some needed rest. Will be back at it tomorrow.
Hit Shoulders and Bi’s today
Was aiming to hit a hard triple on standing strict press today, here is how it went
Standing Strict Press
bar x 15
95 x 10
135 x 8
155 x 5
165 x 3
175 x 3
185 x 3<—PR
Hammer Strength Press(weight listed is for one side)
2 45’s x 10
2 45’s x 10
2 45’s plus 25 x 10
2 45’s x 10
Sword Pulls
Bar x 12 each arm
bar + 10 x 11
same x 11
same x 10
Barbell Curls
bar x 10
65 x 10
75 x 8
95 x 5
115 x 3 drop set to 95 and then 65 and then the bar
Rope cable curls
3 or 4 sets idk how much weight
Calves(seated straight leg)
5 sets until they felt like they were gonna burst
Well I took yesterday off and last night I couldnt sleep for while because I was dry heaving for about 2 hours. Anyways i woke up early for work and then was let out early so I hit up the gym earlier than normal. Today’s plan was to hit a single on squats and then hit some upper back and I was a little concerned with not feeling to well. well my body proved me wrong…
Squats
bar x 10
135 x 8
225 x 5
225 x 4
275 x 3
315 x 3
355 x 1
385 x 1
415 x 1<–PR
435 x 1<–PR
445 x 1<–PR
This ws pretty much it, I felt extremely fatigued after those squats and i was still not feeling well so i decided to hold off on upper back accessory work. I am super happy about the new PR and plan to hit bench tomorrow along with tris. Hopefully I will be feeling much better.
Today I hit bench and tris, here is how it went…
Bench
bar x some
95 x 8
135 x 5
185 x 5
225 x 3
255 x 3
255 x 3
255 x 3
275 x 1
275 x 1
275 x 1
225 x 3
Incline Db Press
75s x 10
75s x 13
95s x 7
JM Press
Bar x 10
75 x 15
95 x 15
115 x 12
115 x 12
Overhead triceps extension with rope
3 sets of 15 reps
^cant remember the weight used but it doesnt really matter because I just wanted to get the blood flowing.
Overall it was a good day, I felt like I should have had a little more in me on bench but I have been working on form as of late and I wasnt near my absolute max although the sets with 275 were not easy so to say. I plan on taking 3 days off and getting back at it on Tuesday with some deadlifts.
i decided to hit the gym today rather than tomorrow
Deadlifts
135 x 8
225 x 6
275 x 3
315 x 3
315 x 2
365 x 3
365 x 3
405 x 1
455 x 1<–PR!!!(i missed this 2 weeks ago so I was so excited to get this)
315 x 6
GHR
BW x 6
monster mini band x 10
monster mini x 10
2 monter minis x 5 then drop to bw x 9 more
Dynamnic Bench
I did 8 sets of 3 reps with a doubled monster mini and 135 on the bar. I think i could have gone a little lighter but it still felt great.
Yesterday 7-26-2011
i had messed up my left shoulder about 4 days prior so I decided to skip shoulders and hit bi’s, abs, and calves.
I basically did 4 supersets of 2 types of curls and then did an additional 4 sets of 1 arm preacher curl.
Then I did a bunch of sets of seated straight leg calves, and about 6 sets for abs. Quick session and now have 2 days planned off. My shoulder needs the rest but it feels fine when a bench but anything overhead bothers it. We will see what happens
Squats and Upper Back today
Back Squat
bar x 10
135 x 8
135 x 8
225 x 5
225 x 5
275 x 3
315 x 2(at this point I felt like crap and i wanted to hit 345 for 3 sets of 5 reps today so i bumped it down to 335)
335 x 5
335 x 5(this set felt much faster than the first one so i decided to give it my all on the third set)
335 x 13<—big ass PR
Hack Squat
3 sets of 10 reps with 1 plate per side. i was so wiped at this point
DB Rows
40’s x 10ea.
80’s x 10ea.
90’s x 24ea.
Close grip Pull downs
4 sets of 10-15 reps
Well what started out as a bad day turned into a great one. I have to give a bug thanks to my training partner to helping me push through it today.
Yesterday went as follows…
Bench Press
bar x some
135 x 8
135 x 8(added a yoga block for a board due to forgetting our boards at home. it was probably equivalent to a 2board)
135 x 8
225 x 5
275 x 3
315 x 2
335 x 1
355 x 1(i needed a spot to get it off the board, but it was “minimal”)
315 x 1
Hammer Strength flat press
3 sets of 12 reps with a 45 and a doubled up black band
JM Press supersetted with cable tricep kickbacks
just a lot of reps, not a lot of weight. did about 5 super sets
So yesterday my training partner and I decided to do some conditioning. We pushed and pulled his car a good amount of times until our quads were seriously pumped and we were gasping for air.
Today went as follows
Wide grip deadlifts off of a 6" box
135 x 5 for 3 sets
225 x 5 for 3 sets
315 x 5
365 x 5
405 x 3
365 x 7
Goodmorning with monster mini bands
bar plus bands x 12 for 2 sets
95 x 10 for 2 sets
135 x 8
^ my 3rd set was with my moderate squating stance and the last 2 sets were with a wide stance
Dynamic bench press
185 x 8 sets of 3 reps
and pumped up my calves
Here was today’s workout…
Squat
bar x 10
135 x 5
135 x 5
225 x 5
225 x 5
275 x 3
315 x 3
375 x 3
405 x 3<–PR
435 x 2<–PR
Note on Squats: I moved my stance out wider from my normal moderate stance. this felt very good, still broke parallel on all sets. really felt it in my glutes and hamstrings. YAY!
GHR
5 sets of 10 reps with BW
Close grip v-bar pull ups
2 sets of 10 reps
Kroc Rows
95 x 23reps per arm
then went back again to pullups
Close grip v-bar pull ups
2 sets of 10 reps
bench day!!!
bar x some
135 x 5
135 x 5
185 x 5
225 x 5
225 x 3
255 x 3
285 x 1
300 x 2<–PR
Flat DB bench press
75 x 10
75 x 10
85 x 10
85 x 9
About 3 to 4 sets of tricep pushdowns
Did 4 sets of 25 press on the seated calf raise with a 45 on each side
I wasnt planning on going to the gym today but my partner wanted to go so we decided to do some deadlifts before our deload actually starts.
Deads
135 x 5
225 x 5
315 x 1
275 x 3
275 x 2
275 x 2
345 x 3
415 x 1 for six sets, for a total of six singles
this was pretty much it, felt so drained and so did my partner. he just missed pullin 6 plates a side, just watching him get ready to pull made my heart race.
yesterday went down as so…
went into the gym to do a quick shoulders and biceps session, but sort of wanted to bench when i got to the gym so we decided to bench and then do a little shoulders and biceps.
Bench
bar x some
135 x 5
135 x 5
185 x 5
225 x 3
225 x 3
275 x 3
305 x 1
225 x 12
Standing press supersetted with side raises with 25’s for 10 reps and 6 reps of ab wheel
95 x 10reps this superset was completed four times
cable preacher curls with fat gripz
did about 5 sets of this, got a crazy pump
Squats today and we went to a different gym so we could use bands on a power rack to do reverse band squats.
Reverse Band Squats with monster mini and mini band on each side
225 x 8
315 x 8
405 x 5
455 x 3
455 x 3
495 x 3
525 x 1
565 x 1
405 x 10
2 sets of lunges for 10 reps per leg with 45 pounds in each hand
2 sets of leg curls
2 sets of 8 pull ups
A lot of straight leg calf work
I was very happy with the squatting but barely had any energy after that
so on tuesday i went in and did a lot of lat work along with triceps and very high rep shrugs. didnt record anything specific but i was beat from the combo of monday and tuesday. was going to take all the way through friday off but decided to go tonight and pull, here is how it went…
deadlift
I did a lot of warmup sets with added band resistance and some without. just got me feeling explosive for the night, working sets went as follows
315 x 3
355 x 2
405 x 1(this could have been for two reps, not sure)
460 x 1<–PR
275 x 10
goodmornings
95 x 10
135 x 10
155 x 8
185 x 8
DB RDL’s
85’s x 10
110’s x 7
75’s x 12
Preacher curls with cable, just got a small pump, my shoulder started to really bother me. fuck unhealthy shoulders
hit shoulders today…
standing 1-arm db press
30 x 12
40 x 10
50 x 8
60 x 5
70 x 4
80 x 5
80 x 6
80 x 5
seated cable press(weight is in each hand)
30 x 15
30 x 20
40 x 10
bent over db raises
dont really remember but went heavy and a lot of reps, crazy pump. about 5 sets or so with a long drop set
then calves
today went in to squat
bar x 10
135 x 10
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
375 x 2
405 x 3
435 x 1
465 x 1<–PRed and decided to go for more
485 x 1<–PR
405 x 5
then went and pushed and pulled a car for added volume and conditioning
today went as follows…
bench press
bar x 10
95 x 10
135 x 8
185 x 5
185 x 5
225 x 5(this set and everything that follows was off of a 1-board)
255 x 3
275 x 3
295 x 1
315 x 1
320 x 1
330 x 1
Incline DB Press
80’s x 13
90’s x 6
Walked on an incline for 15 minutes.
Very happy today, first time I ever weighed 200lbs first thing in the morning!!!
deadlifted today
deads
135 x 8
225 x 5
315 x 3
365 x 3
405 x 3
405 x 3
405 x 5
hip thrusts
135 x 10
185 x 10
225 x 10
255 x 10
255 x 10
Flat Tate Presses super setted with Lat Pull downs
40’s x 10
40’s x 10
40’s x 10
40’s x 10
40’s x 20 all sets were super setted with lat pull downs at 120lbs. for sets of 12 reps.