Military Press/Dips
Seated Military Press:
5 @ Bar
5 @ 95
5 @ 135
5 @ 155
2 X 3 @ 185
5 @ 155
5 @ 135
Dips:
10 @ BW
2 X 5 @ BW + 45
5 @ BW + 70
2 X 5 @ BW + 90 (PR)
Cable Triceps Extension:
10 @ 70
Finisher: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 @ 50, 60, 70, 80, 90, 100, 110, 120, 130, 140
DB Scarecrows:
3 X 5 @ 15s
Military press didn’t feel terribly strong today although I hit 185 X 3 on two sets. I’m happy with the way my dips are progressing though.
Back from an unintentional 3 day break. I had to study a lot. Tried to work on form mostly.
Deadlift
Deadlift:
10 @ 135
8 @ 225
5 @ 225
5 @ 275
5 @ 365
3 @ 365
6 @ 225 Stiff-Legged
5 @ 135 Stiff-Legged
Decline Bench:
10 @ 135
5 @ 225
5 @ 275
20 @ 185
I didn’t feel very strong today. I need to get my volume back up so I can break my PR’s.
I’m not really keeping up with nutrition. I’m mainly tossing hash browns and rice into my face with some meat.
Random
DB Bench (weight = per hand):
10 @ 50
10 @ 75
5 @ 100
3 X 5 @ 120 (some PR)
Hanging Leg Raise:
3 X 10
DB Curls:
2 X 5 Incline + 5 Concentration @ 35 per side
Short workout. Got a PR, although I don’t remember how significant. I’ve written a general outline for a plan:
Sunday: GPP, Mobility, etc.
Monday: Max Effort Lower Body (week 1: Deadlift, week 2: Squat)
Tuesday: Mobility, Pull-ups, Calves, Arms
Wednesday: Max Effort Upper Body (week 1: Bench, week 2: Rows/Military Press)
Thursday: Dynamic Effort Lower Body (week 1: Squat, week 2: Deadlift)
Friday: Off
Saturday: Dynamic Effort Upper Body (week 1: Rows/Military Press, week 2: Bench)
Again, this is just general and doesn’t include all of the exercises included in the plan. There are 2 alternating weeks in the plan. I may use the Repetition Method on my GPP/Mobility days as well and on my last set on dynamic days.
D.E. Squat
Squat:
3 X 6 @ 135 + Calves Raise at Top
5 @ 225
3, 4, 5, 6, 7, 6, 5, 4, 3 @ 275
10 @ 135
EZ Skullcrushers:
10 @ 50 + Bar
7 @ 70 + Bar
10 @ 50 + Bar
EZ Standing Curls:
3 X 5 @ 70 + Bar
That was a great workout because of the squats, but my elbows didn’t feel good during the skullcrushers. I tried to rest as little as possible between squat sets which ended up being 30-60 seconds. It felt great to push myself hard again.
I’ll be out of town until Sunday.
Been sick
So, I’ve been sick since 2 or 3 days after my last entry and my last time at the gym. I don’t know what I have had but it sucks. I was bed ridden all last week and this week I’ve gotten better but I’m still coughing up a lung or three. At least I have been doing a lot of ab work, huh?
Tonight’s workout consisted of light weight and a lot of coughing.
Bench:
2 X 10 @ 135
10 @ 185
5 @ 225
12 @ 225
5 @ 225
10 @ 185
10 @ 135
Cable Triceps Push-down:
10 @ 70
5 @ 80, 90, 100, 90, 80
10 @ 70
Not much else to say. I’m just goin easy until I feel better.
Back at It. Full Body Machine Day
HS Wide Chest Iso-lateral Press:
10 @ 90
10 @ 180
10 @ 230
10 @ 270
8 @ 295
2 X 5 @ 360
8 @ 295
10 @ 230 (can’t remember if I actually did this set)
Cable Low Row:
10 @ 100 Neutral
10 @ 120 Neutral
10 @ 120 Pronated
8 @ 140 Pronated
8 @ 140 (5 Supinated, 3 Pronated)
10 @ 120 Neutral
Leg Extension:
10 @ 110, 130, 150, 170, 190, 210
Smith Machine Calf Raise (no deficit, only plates counted as weight):
10 @ 180
10 @ 270
10 @ 360
10 @ 360
20 @ 270
15 @ 180
45 Degree Hyperextension:
3 X 10 @ BW + 75
Okay, I’m back on track now. I feel 100% better. I hit chest, back, quads, calves, and hamstrings. The point of today’s workout was to do some damage all over because I haven’t been doing anything for 2 weeks straight (Friday and Saturday I played football and volleyball though). For the next 5-6 weeks, I will probably be incorporating machines into my sessions 2-3 days a week although they will be split between upper body and lower body.
After those weeks, I’ll be starting my first powerlifting phase for the year. So, the focus over the next few weeks will be hypertrophy and dynamic/explosive lifting. I’m bumping up the volume and hopefully heavy weight won’t be an issue even though I’ve been sick.
Shoulders/Biceps
Seated Military Press:
10 @ Bar
10 @ 115
2 X 8 @ 135 (shoulder really doesn’t feel up for this)
EZ Bar Standing Curls:
2 X 8 @ 50 + Bar; Narrow, Wide
2 X 8 @ 70 + Bar; Narrow, Wide
2 X 8 @ 50 + Bar; Narrow, Wide
Mini Band Pull-Aparts:
3 X 15
Plank:
2 X 30 seconds; Middle, Left, Right
This workout was cut short because of shoulder pain. Not much I could do about that unless I thought about it prior to today. Which I didn’t.
Back and Grip
I was going to do box squat today, but neither of the racks were available at any time.
HS Iso-Lateral High Row:
10 @ 90
10 @ 180
8 @ 235
5 X 5 @ 270
EZ Bar Pullover:
3 X 5 @ 50 + Bar
Behind the Back Wrist Flexion w/ Straight Bar:
3 X 10 @ 70 + Bar
Narrow/Neutral Grip Eccentric Lat Pulldown:
2 X 15 Second Eccentric @ 120
2 X 15 " " @ 140
Not exactly the workout I had planned, but I got to there and did something, even if it was almost nothing.
I have 5 exams and 3 projects next week, so unfortunately I don’t know what’s going to happen workout-wise.
Box Squat
Full Squat:
Bar Work
10 @ 135
Box Squat:
10 @ 225
10 @ 275
5 @ 315
3 @ 365
10 @ 315
12 @ 275
Full Squat:
10 @ 135
45 Degree Hyperextension:
3 X 10 @ 75
This was a lot better than yesterday. The gym was nearly empty (I guess because of tornado warnings) and I grabbed a rack right away. I’m surprised at how weak I was on the 365 set when I got 10 reps at 315 the set after. It was fun though.
Bench/Accessory/Grip
Floor Press:
10 @ 135
10 @ 185
5 @ 225
6 X 5 @ 275 (5 sets were done Glute Bridge Style)
Shrugs:
12 @ 225
6 X 275
5 X 275
6 X 275
5 X 275
10 X 225
Dumbbell Bench:
10 @ 85s
10 @ 100s
6 @ 100s (failed 7th rep, had to pause and adjust on 5th because the weight was in a bad position in my left hand)
DB Farmer’s Walk (100/hand):
4 X ~30 feet
Okay, I’ve gotten past 2 of my 5 exams (3 are on Friday, all stats), so I should be back on track for gym starting now minus a couple days next week potentially for finals.
I’m going to start doing more shrugs to help me increase my grip for deadlift.
Machine Back
HS Iso-Lateral High Row (weight = total):
10 @ 90
10 @ 180
8 @ 230
5 @ 270
5 X 3 @ 320, 340, 360, 340, 320 (Alternating hands, 3 reps per hand per set)
5 @ 270
Narrow Neutral Grip Lat Pulldown:
5 @ 120 Tempo=30X
2 @ 140 15 Second Eccentric
5 @ 120 Tempo=30X
5 @ 100 Towel Grip
10 @ 100 Towel Grip
Towel Facepull:
3 X 10 @ 100
Mini-Band Straight Arm Pull-Apart (Doubled over, mostly isometric contraction):
2 X 5
Deadlift/Some Accessory
Deadlift:
10 @ 135 Conventional, from mid-shin
10 @ 135 Sumo, The rest=Full ROM
10 @ 225 Sumo
5 @ 275 Conv.
5 X 5 @ 315 Sumo
BB Glute Bridge:
3 X 10 @ 225
Pec Deck:
10 @ 160
10 @ 205
8 @ 235
6 @ 250
4 @ 265
2 @ 280
10 @ 295 (My right anterior delt was bothering me, so I took it easy until that set)
Cable Rope Facepull:
20 @ 70
3 X 10 @ 100 Tempo: 301
Plank:
60 Seconds Middle
30 Seconds/Side
Some mobility stuff + stretching.
I had a good time with this workout. I need to start doing more volume work for my deadlift. My usual routine is to do about 12 reps total above 275, just working up to a 1RM. Obviously a bad way of doing it, but that’s what I just do. So, I’m going to do more 5 X 5 and stuff like that.
Stability/Leg Press
Started doing bench but my shoulders did feel up for it. Instead I did some other shoulder stuff.
Bench:
10 @ 135
5 @ 225
Corner Barbell Press (Per side. Only plates counted):
10 @ 45
3 X 8 @ 90
One Arm Snatch:
5 @ Bar
5 @ 65
1 @ 95
HS Chest Press:
15 @ 90 Still just doesn’t feel good, moving on.
Leg Press (Only plates counted, weight = both sides, total):
10 @ 180
10 @ 270
10 @ 450
5 @ 540
5 @ 630
5 @ 720
5 @ 630
5 @ 540
Cable Rope Facepull:
2 X 15
Stretch + Cool Down
I think I had the problem with my shoulder because I’ve only done 2 bench workouts since I was sick. So, I’m still not recovered completely from the other day. I’m happy with the leg press sets though. I haven’t done that in almost two years now.
By the way, here’s the reasoning for how I’m training:
I think I happened to get into lifting the correct way. I began doing parkour (free running) and I lost weight and got excited about being in shape. So, my parents got me into the gym, but I didn’t trust free weights or think they were that good. So, I spent most of my time on the HammerStrength machines and setting a base for myself. My dad finally talked me into doing some bench press with him and I fell in love with it/free weights.
So, parkour helped with explosive jumping/pulling and confidence, machine work built a strong base to work with and readied my body to connect all of these movements together, and finally free weights became part of the routine and eventually took over. Now, the reason I’m taking a step back into the machine world is to focus on building that base back up now that I think I’ve reached my peak with the base that I already had. Let’s see how it works out in a couple weeks.
Back to daily things
Motivation (Low, Medium, High): Medium
Nutrition (Poor, Okay, Good, Great): Okay
Quote: “Performance, and performance alone, dictates the predator in any food chain.”
SEAL Team saying
Music (what I was listening to during the workout): The Veer Union
Bench/Arms
Decline Bench:
15 @ 135
10 @ 185
10 @ 225
2 X 5 @ 275
10 @ 225
DB Bench:
8,6,6,5 @ 100s
Cable Triceps Pushdown:
5 @ 60 Unilateral
8 @ 50 Unilateral
8 @ 100 Bilateral
8 @ 100 Bilateral
7 @ 100 Bilateral
EZ Bar Curls:
10 @ 50 + Bar
5 @ 70 + Bar
4 X 5 @ 50 + Bar w/ Towels to Create Neutral Grip. Feels great (read: horrible) on your forearms and biceps.
I feel weak for some reason. I’m going to try more explosive work and volume on everything.
I didn’t and possibly won’t have a spotter for a while because my workout partner kinda bailed on me. Confidence on bench is down.
-Motivation: Low
-Nutrition: Good
-Quote:
“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”
-Music: The Classic Crime
Deadlift
Deadlift:
10 @ 135
5 @ 225
5 @ 275
5 X 5 @ 335
Cable Voyer Shrugs (Weight=Per Side):
4 X 12 @ 100
Cable Lateral Raise Angled Posteriorly:
3 X 10 @ 30
Cable Crunches:
3 X 15 @ 100, 130, 150
The 5x5 deadlift was a challenge. Last time I deadlifted I did 315 5x5. I’m going to add 10-20 pounds to my 5x5 every week or so for as long as I can and see what happens. I think that will help me get ready for my powerlifting phase.
Motivation: High
Nutrition: Great, had a breakfast of hash browns, eggs, bacon, flank steak, pineapple, and a protein shake (130g protein) and another protein shakes post-workout. Already 202g protein today. Om nom nom.
Quote: “We are limited but we can push back the borders of our limitations” -Stephen R. Covey
Music: Demon Hunter
Bench
Bench:
10 @ 135
8 @ 225
7 X 3 @ 275
One Arm Row:
2 X 5 @ 120
Kroc Row:
2 X 10 @ 120 (PR! …first time doing these)
HS Wide Press (Total plate weight):
10 @ 90
10 @ 180
10 @ 270
5 @ 360
8 @ 270
I’m happy with this workout considering my last bench attempt was terrible. Got 21 reps at 275 in and it wasn’t difficult. I like the Kroc rows too, I’ll probably start doing them more often and as grip work.
Motivation: Medium
Nutrition: Okay
Music: Demon Hunter
Quote: “The other night I went to a fight and a hockey game broke out.” -Rodney Dangerfield
Back and Shoulders
One Arm Row:
10 @ 70
5 @ 100
Kroc Row:
5, 6, 7, 8, 10 @ 130 (I’ll say my PR is 10 @ 130)
Overhead Lumberjack Press:
2 X 10 @ 60 (Holy shit)
Cable Lateral Raises:
5 @ 25 or 50, I can’t tell because of the “Weight is per handle” thing, doesn’t make sense. Just tell me how much I’m lifting. (Seated, for shits 'n gigs)
3 X 10 @ 25 or 50, seemed harder than the 30 I did the other day. Also, I’m at home, so I used a different gym.
HS Lat Pulldown:
10 @ 90
5 X 5 @ 180
Seated Goodmorning:
10 @ 135
5 @ 185
5 @ 225
10 @ 185
10 @ 135
Plank:
2 X 30/30/30 seconds Middle/Left/Right
I wish I had one of those loadable dumbbells, because Kroc rows are definitely growing on me fast and I don’t have any heavier dumbbells. Lumberjack presses, not so much. Maybe I was doing something wrong, but it just hurt my shoulders.
Motivation: Medium-High
Nutrition: Good
Music: My Zune is dead, and I forgot my power cord at school. So, I used my dad’s mp3 player. Pearl Jam, Dishwalla, Blue Oyster Cult, Red Hot Chili Peppers, Stevie Ray Vaughn were the main ones.
Quote: " I’m a great believer in luck and I find the harder I work, the more I have of it." Thomas Jefferson
Bench/Accessory
Bench:
10 @ 135
8 @ 225
4 @ 275
5 @ 275
8 @ 275
5 @ 275
4 @ 275
10 @ 140 (DBs)
Lumberjack Corner Press:
10 @ 45
Scarecrows:
2 X 5 @ 12/hand
Cable External Rotation Isolation:
10 @ 15
Reverse/Forward Pec Deck Superset:
12 @ 130/205
12 @ 145/235
12/10 @ 160/265
Straight Bar Skullcrusher/Cable Triceps Pushdown Superset:
10 @ 80/115
5/10 @ 80/115
My shoulders were killing me the entire time after benching. Not injured or anything, they just felt very weak and inflamed. That’s why I just took it easy after that. But I am happy about the 8 reps at 275, I haven’t done that in a long time. Most likely squat or deadlift tomorrow.
Motivation: High, until my shoulders started hurting.
Nutrition: Good
Music: Mom’s mp3 player today; 3 Doors Down, Red, Muse, Atreyu
Quote: “Pain is inevitable. Suffering is optional.”
-M. Kathleen Casey
Deadlift/Back/Grip/Ouch
Deadlift:
2 X 5 @ 135 Romanian
2 X 5 @ 225 Conv, Sumo
5 @ 315
5 X 5 @ 355
5 @ 225
Kroc Rows:
10 @ 105
3 X 10 @ 120
I only did two exercises but damn it was tough. I’m surprised my grip was still with me at the end of the Kroc rows. I’m very happy with the 5 X 5 @ 355 though. According to my plan, I’m going to attempt a 5 X 5 @ 375 in the next week or so.
I may as well continue to go up in weight before I start a powerlifting phase. I’ll probably attempt the 375 one more time if I don’t get it next week, if I don’t get it the 2nd week, I’ll deload and begin the power phase. Either way, great workout today!
Motivation: High
Nutrition: Good
Music: A Day to Remember
Quote: “Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” -Mark Twain
