Flat Bench/Deadlift Accessory
Bench:
10 @ 135
10 @ 225
5 @ 275
5 @ 255
2 @ 295
2 @ 295 (Okay, I had 335 on the bar, but my mom was too scared to spot me, so she got some big dude to do it; he didn’t know how to spot and helped me a whole lot, so I’m calling it 295)
4 @ 275 (Same thing as before, but 315 was on the bar)
5 @ 225 (By myself, lol)
10 @ 135
Hyperextension:
12, 10, 8 @ BW + 65
Glute Bridge:
10 @ 135
10 @ 225
5 @ 315
Facepull:
3 X 20 @ 60
Cable Crunch (Lower back pump; I just wanted to do some quick antagonist work to relieve it):
10 @ 100
Good enough workout for going at 11am, considering I usually go at 8pm. My lower back is so tight though.
Protein: 100g so far. Edit: 180g
Nutrition: Too early, good so far.
Motivation: Okay
Random Quote: “Life is not living, but living in health.” ~ Martial
Squat Maintenance
Squat
10 @ 135
10 @ 225
4 @ 315 (too heavy for today)
5 X 5 @ 275 (pretty easy, weight moved slowly though)
10 @ 135 (from pins at bottom)
Unilateral Lateral Raise + Hold at Top:
10 @ 30 (each side)
Unilateral Kettlebell Style Front Raises w/ DB + Hold at Top:
12 @ 50 (each side)
Random deltoid stuff. I feel like I need to widen up my shoulders a bit for aesthetic purposes. Obviously I didn’t do enough to do that, but I predict I’ll be adding more soon. I also need to have more squat maintenance days that include DE so that I don’t lose explosiveness. Gotta go foam roll.
Protein: 180g
Nutrition: Good
Motivation: Poor
The breakfast casserole sounds awesome.
How many meals do you get out of that?
[quote]exskinnybones wrote:
The breakfast casserole sounds awesome.
How many meals do you get out of that?[/quote]
I just finished eating it yesterday after about a week. It depends on the portion size though. But I’d have to guess I got about 10-15 meals out of it. All for about $20.
Deadlift Day
Warm-up: Did an hour of prehab work before I went to the gym. 10 overhead squats with the bar at the gym to check mobility.
Deadlift:
10 @ 135
10 @ 225 (feelin’ tha powa!)
8 @ 275
5 @ 315
2 @ 365
1 @ 455 (Probably too large of a weight jump, but it felt so easy. Yes…)
1 @ 475 (…YES…)
1 @ 485 (YES!!! +10 lb. PR!)
2 @ 405
10 @ 225
Push-ups:
10 Decline Plyometric
20 Hands Close
I am now 20 lbs. away from deadlift goal. God I love deadlift.
Protein: 204 so far. I’m hungry though. Oh wait, I made slow cooker ribs yesterday. 
Make that 230g.
Nutrition: Great
Motivation: Great
Random Joke: “Q: What do you get if you cross a dyslexic, an atheist and an insomniac? A: Someone who lays awake at night wondering if there is a dog.”
Man some impressive lifts bro!
[quote]Diluted56 wrote:
Man some impressive lifts bro![/quote]
Thank ya, thank ya!
Douchebag Day
Flat Bench:
10 @ 135
10 @ 225
5 @ 275
2 @ 315
2 @ 295
5 @ 275
10 @ 225
Facepull:
15 @ 60
15 @ 80
10 @ 90
10 @ 100
Curls + Spotter Iso-Hold and Release:
7 @ 75
6 @ 75
Cheat Curls:
10 @ 95
Minus the facepulls, this was a total d-bag day. Bench, curl, get out. haha
Plus, I was tired from squats and deads.
Protein: 200g
Nutrition: Okay
Motivation: Okay
Random Quote: “I don’t care who you are, there is always progress somewhere waiting to be made.” -Me.
Squat Day
Squat:
10 @ 135
8 @ 225
6 @ 315
1 @ 365 (was going to go for a ME day but my knees weren’t into that)
6 @ 315
6 @ 315
6 @ 315
10 @ 135 (from pins, starting at bottom)
Pallof Press:
10 @ 70
10 @ 100
I don’t think I have hit a 4 X 6 on squat before, so I guess that’s a PR for me. It felt easy compared to my last squat day. I’m tired though.
Protein: 164g so far. Going to eat more soon.
Nutrition: Poor. Most came from shakes.
Motivation: Good.
Random Quote: “That’s a hyooge bitch!” -Guy in the background in Deuce Bigalow
Oh noes, I can’t see my abz
…but seriously, I was incredibly lazy for the past two days. Today especially though. I’m feeling sluggish as hell and I weigh more than I ever have in my life at 210, which I know isn’t much. A lot of it has been muscle, but a lot (in my eyes) has been fat. It’s something that I’m not particularly enjoying. So I’ll be doing a hard cut at the beginning of 2010 to see if I can get down to 8% or less, something I’ve never done.
As a result of feeling sluggish, I felt like getting my heart pumping with some complexes/supersets.
Tonight:
Strict Overhead Press/ Bent-Over Row/ Clean:
8/10/10 X 2 sets @ 135
Front Squat/ Good Morning:
10/10 X 3 sets @ 135, 185, 135
Suitcase Deadlift:
2 X 5 @ 135 each side
One-Arm Deadlift:
5 @ 135 each side
Bent-Over Row:
10 @ 135
Cable Rope Crunches:
100 @ 20
140 @ 20
160 @ 20 (full stack)
160 @ 15
Plank, no rest:
30 seconds, middle
30, left side
30, right side
30, middle
That was a fun session. Sometimes it’s nice to not go so heavy.
Protein: 190g
Nutrition: Okay
Motivation: Okay
Back, Bench
One-Arm DB Rows (all each side):
10 @ 50
5 @ 100
5, 6, 7, 8, 5 @ 120 (PR. Previous=5X5)
Bench (odd programming, I’m working on explosive form):
10 @ 135
8 @ 225
3, 3, 4 @ 275
4 X 3 @ 225
20 @ 135
Rack Pulls (random really):
10 @ 135
8 @ 225
3 @ 315
10 @ 135
I had to push myself pretty hard psychologically to get to the gym tonight. Not from a lack of motivation, but I had just finished writing an English paper on the tones and word usage of Abraham Lincoln and Margaret Fuller. So that was boring. lol
Protein: 202g
Nutrition: Good
Motivation: Good
Random Quote: “A ship in harbor is safe, but that’s not what ships are built for.” John A. Shedd
Box Squat/Back Accessory
Full Squat:
10 @ 135
Box Squat (just above parallel):
10 @ 135
10 @ 225
5 @ 315
5 X 3 @ 365
10 @ 315
Full Squat:
10 @ 135
Cable Low Row:
3 X 8 @ 140
Face Pull:
3 X 15 @ 80, 100, 120
I went to the gym early today because I’ll be busy tonight and I didn’t want to skip a day since I may not be able to go to the gym over the next 4 days because of Thanksgiving things. I used a wider stance than I am used to for squatting just to get a different stimulus.
Protein: 91g so far. Negligible fact at 2:30pm though.
Nutrition: Good
Motivation: Good
Bench
Bench:
10 @ 135
8 @ 225
5 @ 275
3 @ 295
5 @ 275
2 @ 275
8 @ 225 (Close grip)
15 @ 135
Inverted Row:
10 @ Bodyweight
10 @ BW
8 @ BW + 45
8 @ BW + 45
Cable Triceps Pushdown:
10 @ 70
10 @ 85
10 @ 100
Random Complex with 135:
10 Kelso Shrugs
5 Overhead Presses
10 Squats
10 Good Mornings
10 Underhand Rows
10 Kelso Shrugs
10 Vertical Jumps
Yeah, it got random. I probably won’t have anything to post for the next couple of days, so happy Thanksgiving!
Protein: Nowhere close to what I need.
Nutrition: Poor
Motivation: Okay
Was Going to Be DE Deadlift
Deadlift:
2 X 10 @ 135
8 @ 225
5 @ 315
2 @ 365
1 @ 405
1 @ 455
1 @ 475
3 @ 315
5 @ 225
DB Concentration Curls:
8 @ 40
EZ Bar Curls:
5 @ 85 (Preacher, Wide Grip)
5 @ 85 (Standing, Narrow)
5 @ 85 (Preacher, Narrow)
5 @ 85 (Standing, Wide)
Pinwheel DB Curls:
10 @ 40
Push-ups:
2 X 20 @ BW
Stretch + Mobility
So, I was planning on a DE deadlift day, but the knurling on the bar was killing me using just 315. I used a bunch of chalk, but it still got through. I guess it was a new bar. Oh well, I pushed through for some decent singles.
Protein: Edit 210g
Nutrition: Okay
Motivation: Good
Random Quote: “I love Thanksgiving turkey… it’s the only time in Los Angeles that you see natural breasts.” -Arnold Schwarzenegger
Decline Bench
Decline:
10 @ 135
8 @ 225
3 @ 275
3 @ 275
7 @ 295 (+3 rep PR)
1 @ 345 (I had never gotten this completely by myself before)
1 @ 365 (+20 lb PR!)
3 @ 295
15 @ 225
10 @ 135
DB Flies:
6 @ 45 Incline
6 @ 45 Flat
Hyperextension Hold + DB Row:
4 X 6 @ 120 (total)
I was feeling explosive as hell today on bench. A 3-rep PR with 295 and basically 2 more 1RM PRs = Awesome. I was beginning to think my bench goal was unattainable by the end of the year, but now that I’ve moved 365, I know I can get it on flat bench.
Protein: 185g, may eat more.
Nutrition: Good
Motivation: Great
Random Quote: “When anyone tells me I can’t do anything, I’m just not listening any more” -Florence Griffith Joyner
Squat Day
Squat:
8 @ 45 Overhead
10 @ 135
8 @ 225
5 @ 295
3 @ 335
2 @ 365
1 @ 385
1 @ 405
3 @ 315
One-Arm Row:
4 X 6 @ 120
Good session, nothing special. I am surprised I hit 405 again though. Deadlift tomorrow most likely!
Protein: 183g but I have yet to eat my final meal.
Nutrition: Good for not having a breakfast.
Motivation: Good
Deadlift
I don’t even have any numbers for the log today. I just wanted to record that I wasn’t feeling it today, so I worked on my form and tried to figure out how to fix it.
Protein: Probably 150g
Nutrition: Poor
Motivation: Poor
Sorry for the slow update. My internet has been down (still is) and I am working on a lab computer at my apt. complex.
Thursday:
Back
BB Bent Row from Pins (Alternating Overhand and Underhand):
10 @ 135
10 @ 135
5 X 5 @ 225
Pull/Chin-Up:
5 X 5 (Pull, pull, pull, towel chin, towel chin)
HS Iso-Lateral Row:
10 @ 180
5 X 5 @ 270, 270, 320, 270, 270
10 @ 180
Dips:
4 X 10
Edit: Standing EZ-Bar Curls:
7,7,5 @ 95
Friday:
Bench
Bench from Pins:
10 @ 135
5 X 5 @ 225
DB Bench:
4 X 7 @ 95s
Ab work
The last few days have been crazy.
Sunday:
Deadlift
2 X 10 @ 135
2 X 5 @ 225
5 @ 315
1 @ 405
1 @ 455
0 @ 495 (got about halfway up, I doubt I warmed up/activated my CNS well enough)
10 @ 225
Bench:
10 @ 135
5 @ 225
5 X 3 @ 275
30 @ 135
Protein: 305g
Nutrition: Good, would have been great if I didn’t have the Arby’s chicken sandwiches at 1 AM.
Motivation: Okay
Exam week. Yay.
More Deadlift
Warm-up
Deadlift:
10 @ 135
8 @ 225
2 X 5 @ 315
3 @ 405
2 @ 405
2 X 1 @ 455 (missed 3rd attempt)
3 X 3 @ 315
10 @ 135
EZ Skullcrushers:
2 X 5 @ 95 (elbow hurts)
EZ Overhead Triceps Extension:
3 X 8 @ 95
EZ Standing Curls:
5 X 5 @ 95
Cable Crunches:
2 X 20 @ 100, 120
Facepulls:
3 X 12 @ 70, 90, 100
I received my Alpha-GPC and Power Drive today (after a long wait) and took both at the prescribed times. I donâ??t know if there was any real affect. Iâ??ll probably try the A-GPC by itself next time.
This week has been crazy. My sleep schedule and everything is so screwed up because of exams. Iâ??m going home Saturday for the Christmas break, so Iâ??ll have the internet back until I visit family for a couple weeks. I donâ??t know if Iâ??ll be able to get on here during that time. Weâ??ll see.
Protein: >200g
Nutrition: Good
Motivation: Good
Bench Day
Bench:
10 @ 135
10 @ 225
5 X 5 @ 275 (I think that’s the first time I’ve gotten that)
8 @ 225
Straight Bar Triceps Pushdown:
10 @ 90 OH, 10 @ 90 UH
10 @ 110 OH, 10 @ 110 UH
10 @ 130
DB Kettle Bell Style Front Raise/Swing (unilateral, each arm):
10 @ 50
2 X 10 @ 60
Cable Crunch:
3 X 12 @ 90, 120, 140
Cable Core Rotation (each side):
2 X 10 @ 60
Random/Cool Down with 135:
10 Bent Over Row
5 Overhead Press
5 Good Morning
Apparently Alpha-GPC worked pretty well this time. The 5X5 felt pretty easy.
Protein: 203g
Nutrition: Good
Motivation: Good
Random Quote: “The brain is a wonderful organ, it starts working the moment you wake up and doesn’t stop until you get to school” -Robert Frost