OHP Today
OHP
Bar x 5
55 x 5
65 x 3
70 x 5
85 x 5
95 x 5 4 (pr, lol)
Bent Over DB Row
80 x 10
85 x 8
90 x 6
95 x 6
100 x 6
DB Bench
50s x 10
50s x 10
50s x 10
50s x 10
50s x 10
Dips
BW x 5
BW x 5
BW x 5
A1
Skull Crushers
75 x 8
75 x 8
75 x 8
75 x 7
A2
Scapular Retractions
10
10
10
10
10
Really enjoyed today’s workout.
I’m wanting to get back into keeping a daily food log, so here’s what it’s been so far today.
Meal 1: 2 oz greek yogurt
Meal 2: 1 Pepperoni Pizza, 2 Turkey Subs, 1 Plate of Salad
Meal 3: 2 Double Cheese Burgers, 1 slice of cake (lol)
Lift
Meal 4: Protein shake
Meal 5: Half Pound Bacon/Onion Ring Cheese burger w/ fries + mozzarella sticks + 2 slices of pie.
DEEEAAAADDDLIIIFFFFTTTTTTTT DAY
So much fun.
Deadlift
135 x 5
185 x 5
205 x 3
205 x 5
225 x 5
255 x 5 + 15 LOL (calculates out to a 1RM of 425. DOES NOT MAKE COMPUTE)
Good Mornings
115 x 10
115 x 10
115 x 10
135 x 10
135 x 10
DB Lunges
65 x 5/leg
65 x 5/leg
65 x 5/leg
65 x 5/leg
65 x 5/leg
Leg Raises
BW x 10
BW X 10
BW x 10
BW x 10
BW x 10
Scapular Retractions
x10
xRan out of time at the end of the workout and the gym closed
October 17th, 2011
Bench
75 x 5
95 x 5
115 x 3
135 x 5
145 x 5
165 x 5 4
Neutral Grip Pull-Ups
BW x 8
BW x 5
BW x 5
BW x 5
BW x 5
DB Bench
50s x 10
50s x 10
50s x 10
50s x 10
50s x 9
Standing DB Curls
35 x 8
35 x 8
40 x 8
40 x 8
Week 2
-Seeing no reduction in strength. Definitely an increase as this continues.
Squat
95 x 5
135 x 5
155 x 5
185 x 3
205 x 3
235 x 3 + 7 (pr awww jeahhhh)
Leg Press
4pps x 8
4pps 25ps x 8
4pps 35ps x 8
5pps x 8
5pps 10ps x 8
GHR
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
Leg Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Calf Raises
3pps x 10
4pps x 10
5pps x 10
5pps x 10
5pps 25ps x 7
Scapular Retractions
BW x 10
BW x 10
External Rotations
30 x 20 (then the gym closed)
OHP Day
Forgot my 5/3/1 sheet and accidentally pressed 5 lbs more on my top set and got in considerably less reps than I should have. Whoops, lol.
OHP
45 x 5
65 x 5
70 x 3
85 x 3
95 x 3
105 x 3 + 1 (balls.)
DB Rows
85 x 10
90 x 8
95 x 6
100 x 4
105 x 4
Pull-Ups (these felt awesome)
BW x 7
BW x 6
BW x 5
BW x 5
BW x 6
BW x 6
BW x 5
High-Incline Bench
50 x 8
50 x 8
50 x 8
50 x 8
External Rotations
30 x 15
30 x 15
30 x 15
Scap Retractions
10
10
12
12
12
Deadlift day today. Had a great time. Set a new pr. Classes are going wonderfully. Dominating chem homework and totally prepared for this test. Have a 96.7% in math. Life is good.
Deadlifts
135 x 5
155 x 5
185 x 3
215 x 3
245 x 3
275 x 16 (pr ROFL. works out to a 1RM of 446 HAHAHAHA)
Good Mornings
135 x 10
155 x 10
185 x 10
175 x 10
175 x 10
BB Shrugs (severely limited by grip here)
135 x 8
225 x 6
225 x 6
275 x 3 + 2 + 1
Leg Raises
15
15
15
15
Bench Day. Meh, lol.
Bench
75 x 5
95 x 5
115 x 3
135 x 3
155 x 3
175 x 6 (progress has stagnated at this weight. idk if 5/3/1 is good for my bench since it’s so low. w/e, i’ll still finish out the program and stick with it for 2 more months before making a decision.)
Neutral Grip Pulls
7
4
DB Bench
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Standing Bicep Curls
35 x 8
40 x 8
45 x 8
50 x 6 (loose-ish form)
External Rotations
30 x 20
30 x 20
30 x 20
Squats
95 x 5
135 x 5
155 x 3
185 x 5
220 x 3
250 x 9 (aww jeah pr [former: 245 x 5])
Leg Press
4pps x 10
4pps x 10
4.5pps x 10
4.5pps x 10
5pps x 10
GHR
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
Leg Raise
10
10
10
10
10
Calf Raise
4pps x 10
4pps x 10
4pps x 10
4pps x 10
4pps x 10
Good progress, suh.
P.S. Nice legs.
OHP Day Today. Blarharahraghrghargharghar.
Cleans
Bar x 8
95 x 6
Power Cleans Jerks
115 x 3
135 x 3
145 x 1
155 x 1
165 x 1
170 x 1
185 x 1
195 x 0 (had 0 power on the clean. turned into a full clean atg squat and was wrecked for the jerk)
195 x 0 (same as above)
195 x 0 (couldn’t get under the bar fast enough and it fucked with my left wrist)
High Incline DB Press
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
Pull-Ups
5
5
4
5
4
External Rotations
30 x 20
30 x 20
30 x 20
[quote]isaidgoodday wrote:
Good progress, suh.
P.S. Nice legs. [/quote]
ty for motivation, suh
Deadlift
Bar x 10 (testing the waters with a sprained wrist)
135 x 5
155 x 5
185 x 3
205 x 5
250 x 3
295 x 6 (pr + 1)
(hands started bleeding so I decided not to do goodmornings and stick to something where I wouldn’t spread my blood everywhere)
Leg Raises
10
10
10
10
10
GHR
15
15
15
15
15
Overall, a splendid workout considering I had low blood supplies, a drained CNS, and I was starving.
Last night was ridiculous. I ended up demolishing my left wrist/palm/elbow/leg/chest/ankle with my lady’s friend’s longboard because the trucks were tuned wayyyyy too loosely for the speeds that I’m used to riding at so the board’s speed wobble was terrible. It pitched me forward as I was riding down a hill and I barrel rolled off of the board and ended up using the momentum to stand back up on my feet but not before I had slid and rolled hard on the pavement. At least my corduroys are 500% more hipster now.
I’m just glad that I still have my face and my penis, to be honest. And a not broken wrist. This accident could have been so much worse in so many ways. What’s funny is that I was 100% sober. Haven’t had a drink since summer vacation.
However, I’m not going to be working any pressing movements for two weeks while I let my left wrist heal. The ROM is limited quite a bit, lol.
Just to clarify, I was certainly wrapped in gauze and tape when I was lifting:
You can see where I started bleeding on my top set.
http://img696.imageshack.us/img696/8188/lefthandq.jpg
http://img600.imageshack.us/img600/619/righthand.jpg
Waiting for left wrist’s sprain to heal before I resume training ;_;
Did some legs yesterday after deload week.
Still can’t squat due to a lack of mobility without pain in left wrist.
Leg Press
1pps x 12
3pps x 8
4pps x 3
5pps x 5
5.5pps x 5
6.1pps x 2 (overestimated my leg pressing abilities here)
3pps x 12
3pps x 12
3pps x 12
3pps x 12
3pps x 12
GHR
45 x 10
45 x 10
45 x 10
45 x 10
55 x 15
Hanging Leg Raise
10
10
10
10
10
Calf Raises
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10
My legs haven’t hurt this bad in ages, rofl.
Deadlifts
135 x 8
165 x 5
190 x 3
205 x 5
240 x 5
275 x 10
Lost 6 reps compared to last time dl’ing 275+ (on week 2). Balls. In retrospect I feel like I could have gone for more but I set myself a limit for 10 in my head which held me back (I think).
Back Extensions
160 x 10
170 x 10
170 x 10
170 x 10
180 x 10
Pull-Ups (wrist hurt)
5
5
2 (ow)
Lying Leg Curls
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Leg Raises
10
10
10
10
15
Could have been better. W/e.
Leg Work Capacity DAyyyyyy
FFffuuuuuuuuuuuuuuuuuuuuuuuuu
LEg Press
1pps x 12
3pps x 5
4pps x 3
5pps x 3
5.5pps x 3
5.5pps x 3 0
3pps x 12
3pps x 12
3pps x 12
3pps x 12
3pps x 12
A1
Leg Raises
10
10
10
10
10
A2
GHR
45 x 18
55 x 18
55 x 18
This entire workout was completed in under 20 minutes. I nearly puked. Had to lie down outside on the grass for 10 minutes before getting up to leave
