[quote]GruntOrama wrote:
[quote]CSEagles1694 wrote:
Damn. Last night was crazy. Went over to a friend’s house for his surprise birthday party and it turned into an alcohol-fueled rage - which his mother allowed. And she mixed us drinks. Fuck yeah? Fuck yeah. Good thing today’s only cardio haha.
CS[/quote]
Did you bang her?[/quote]
Unfortunately not. But she was a MILF.
CS
Monday, March 12, 2012 - Bench Clinic Day
Warm up
PVC roll
Lots of stretching
Shoulder dislocates
Shoulder tractioning
Flat Bench
Sets 1-2 - 45x12
Set 3 - 135x5
Set 4 - 185x3
Set 5 - 205x1
Set 6 - 225x1
Sets 7-8 - 245x5* +10 lb PR.
NOTES: These were pretty easy. Went up without a problem. Speed was good and technique was solid. I can really feel the leg drive coming into play now that I bench with flat feet.
2x5x195* +10 lb PR.
NOTES: Easy. Keep getting stronger.
2x5x195* +10 lb PR.
Dips - 3x12xBW
Pushdowns - 3x12x80
Overhead Extensions - 3x12x65
NOTES: This was hell. Absolute hell.
5x6
NOTES: These were kinda hard since my triceps were already fried and my back was tired from benching, but I still got all the reps.
ENDING NOTES: Another 3 PR night. I put on a clinic. Ed was commenting on how I’m starting to show signs of being strong haha. We’re getting there. Can’t wait to see what my bench is at the end of the cycle.
CS
[quote]CSEagles1694 wrote:
[quote]GruntOrama wrote:
[quote]CSEagles1694 wrote:
Damn. Last night was crazy. Went over to a friend’s house for his surprise birthday party and it turned into an alcohol-fueled rage - which his mother allowed. And she mixed us drinks. Fuck yeah? Fuck yeah. Good thing today’s only cardio haha.
CS[/quote]
Did you bang her?[/quote]
Unfortunately not. But she was a MILF.
CS[/quote]
I like where this log is going.
Serious though, good benching progress.
[quote]jake_j_m wrote:
[quote]CSEagles1694 wrote:
[quote]GruntOrama wrote:
[quote]CSEagles1694 wrote:
Damn. Last night was crazy. Went over to a friend’s house for his surprise birthday party and it turned into an alcohol-fueled rage - which his mother allowed. And she mixed us drinks. Fuck yeah? Fuck yeah. Good thing today’s only cardio haha.
CS[/quote]
Did you bang her?[/quote]
Unfortunately not. But she was a MILF.
CS[/quote]
I like where this log is going.
Serious though, good benching progress.
[/quote]
Haha, thanks.
CS
Trying to figure out how the fuck I’m going to fit lifting, conditioning, speed work, and my job all into one week. This is going to be hell.
CS
Wednesday, March 14, 2012 - Squat Day
Warm up
5 minutes stationary bike
PVC roll everything
Lots of stretching
Shoulder work
Back Squats
Set 1 - 135x5
Set 2 - 185x5
Set 3 - 225x3
Set 4 - 275x1
Set 5 - 310x1
Sets 6-7 - 340x3* +10 & +1 rep PR.
NOTES: First set kinda sucked. The first two reps of the first set were solid. Last rep was just ugly. I lost tightness, knees shot forward and in - fuck. The second set was solid. First rep was perfect. Second rep I cut about an inch high, and third rep was spot on. Things are finally starting to move along. Going for 350x3 nest week, which will be huge for me.
Set 1 - 135x5
Set 2 - 225x3
Set 3 - 275x1
Sets 4-6 - 315x5* +15 lb PR.
NOTES: Ed told me to go based on feel. If 315 was easy for the first 3, then go for 5, so I did. Last set was kinda slow since I was tired, but I banged the reps out. Not too shabby.
Bent Over Rows - 3x8x185
Lat Pull-downs - 3x10x140
Low Cable Rows - 3x8x120
ENDING NOTES: I was fucking gassed after the back work. Definitely a killer workout. Finally got all the reps on my squats this week. Ed was telling me that keeping everything tight at the same time is just a matter of practice and time. I hope he’s right. Got shoulders on Friday.
CS
[quote]CSEagles1694 wrote:
[quote]jake_j_m wrote:
[quote]CSEagles1694 wrote:
[quote]GruntOrama wrote:
[quote]CSEagles1694 wrote:
Damn. Last night was crazy. Went over to a friend’s house for his surprise birthday party and it turned into an alcohol-fueled rage - which his mother allowed. And she mixed us drinks. Fuck yeah? Fuck yeah. Good thing today’s only cardio haha.
CS[/quote]
Did you bang her?[/quote]
Unfortunately not. But she was a MILF.
CS[/quote]
I like where this log is going.
Serious though, good benching progress.
[/quote]
Haha, thanks.
CS[/quote]
x2
MILFS, Ed Coan, and PRs…
Best log evarz
[quote]CSEagles1694 wrote:
Ed was telling me that keeping everything tight at the same time is just a matter of practice and time. I hope he’s right.[/quote]
He is :). You’ll get there man. Just keep chipping away. Keeping tight is partially mental … essentially fighting the weight every inch of the way.
Friday, March 16, 2012 - Shoulder Day
Warm up
PVC roll everything
Shoulder dislocates
Band stretching
Rotator cuff
Standing Overhead Press
Sets 1-3 - 45x8
Set 4 - 75x5
Set 5 - 95x3
Set 6 - 115x1 (added belt and wraps)
Set 7 - 135x1
Sets 8-9 - 155x5* +10 lb PR.
NOTES: First set was tough, second set was easy. I think it was just adding the chalk on my second set that made the difference. Chalk puts you in a different state of mind, I guess. Whatever - I’ll take a PR.
3x12x20s
NOTES: Nice and strict; these were easy.
3x12x15s
NOTES: Easy.
3x12x85
Set 1 - 135x12
Set 2 - 225x12
Set 3 - 275x12
Set 5 - 295x12
Set 6 - 315x12
NOTES: Easier than last week. Gonna bump my sets up 10 lbs next week.
3x12x90s
ENDING NOTES: Overall, it was a pretty damn good workout. Hit all the reps and got a good pump out it. Got back and biceps tomorrow.
CS
Nice OHP progress, good job.
Might start chalking up for every top set for dat mental edge!
Saturday, March 17, 2012 - Back and Biceps
Warm up
PVC roll everything
Shoulder work
Band-assisted Pull-ups
5x6
Set 1 - 40x15
Set 2 - 50x15
Set 3 - 60x15
Set 1 - 50x12
Set 2 - 60x12
Set 3 - 70x12
3x12x50
3x12x20s
3x12x50
3x12x60
ENDING NOTES: Pretty good workout. Bis were pretty sore today, so work was done. Backed off on the back work given the amount of volume we did on Wednesday.
Also, probably not going to Quads for a while since I have to focus on school :(. We’ll see how it all works out.
CS
Monday, March 19, 2012 - Bench Day
Warm up
PVC roll
Lots of stretching
Flat Bench Press
Sets 1-3 - 45x15
Set 4 - 95x5
Set 5 - 115x5
Set 6 - 135x5
Set 7 - 185x3
Set 8 - 215x1
Set 9 - 235x1
Sets 10-11 - 255x3* +20 lb & +1 rep PR.
NOTES: Moved down to threes today. I had to go to my commercial gym, so I didn’t have that same mindset as when I’m at Quads, so I dropped the reps and got 'em all. Looking for 265x3 next week.
2x3x205* PR. Not sure by how much, but I’ve never done it. These were easy.
Set 1 - 135x5
Set 2 - 170x1
Sets 3-4 - 205x3* PR.
NOTES: Easy. I was good for 2 more.
3x15x60 (each side)
Extensions - 3x15x20s
Pushdowns - 3x12x50
ENDING NOTES: Can’t go to Quads for a while. I talked to Ed on the phone and he told me just to keep following the program and to take care of what I need to.
CS
PR’s everywhere and I was only gone for a few days, nice.
[quote]SamMcLoughin wrote:
PR’s everywhere and I was only gone for a few days, nice.[/quote]
Why thank you, good sir.
CS
Funniest thing that I’ve watched in a long time.
CS
[quote]CSEagles1694 wrote:
Funniest thing that I’ve watched in a long time.
CS[/quote]
I appreciated that
Friday, March 23, 2012 - Squat Day
Warm up
5 minutes stationary bike
PVC roll everything (soooo good)
Lots of stretching
Back Squats
Set 1 - 45x8
Set 2 - 135x5
Set 3 - 185x3 (added belt)
Set 4 - 225x3
Set 5 - 260x1
Set 6 - 290x1
Set 7 - 320x1
Sets 8-9 - 350x3* +10 lb PR. All about dem gaynze.
NOTES: First set was a bit high on the last two reps and my upper back was starting to round. Second set - absolutely killed it. Buried all three reps and stood right up with it. Last rep was a bit slow (as was my descent on the reps), but I got them all, nonetheless. I also took my stance out about another 2" just to fuck around with it, and I found that I could stay tight easier. Hello, new squat stance. So happy with these.
Set 1 - 135x5
Set 2 - 225x3
Set 3 - 275x1
Sets 4-5 - 325x3* +10 lb PR.
NOTES: Easy. Got all three and could’ve gone for five. No belt, no wraps, no bullshit. Just a bar and some chalk.
2x20x585
NOTES: Because I fucking felt like it.
Lat Pull-downs - 3x12x50
Low Rows - 3x12x60
ENDING NOTES: Overall, great night. This workout is about two days late considering that I had work the past two nights and couldn’t get to the gym. I guess it was for the better seeing as how I just murdered everything. Great night. Shoulders and biceps tomorrow and possibly some late-night cardio.
CS
Strong squatting man. Be cool to see a video sometime for sure
[quote]jake_j_m wrote:
Strong squatting man. Be cool to see a video sometime for sure[/quote]
I was considering it tonight, but I wasn’t focused on getting a video, just on getting the lift, if you know what I mean. But, once I start moving into heavy singles for my main sets, I’ll definitely get a video.
CS