April 30th- RE Upper
Standing Press
2x8 130
1x7 130- Missed #8 just short of lockout
DB Bench
1x10 90’s
1x8 90’s
1x6 90’s
Wide Pullups
2x5
2x4
1x3
Plate Loaded Pulldown
3x10 2 Plates 1/4
BB Skulls To Chin
1x10 105
1x9 105
1x8 105
DB Pinwheel Curls
3x10 50’s
May 1st- Skwatts
Today went really well I feel. It feels great to be back squatting consistently again, it was just too stressful to do them often toward the end of Magnusson/Ortmayer. Sets of 8 for squats blow, so I figure it is a good idea for me to do them.
Back Squat
Warmup
3x8 295 -Plus 20 lbs PR for 3x8
Lately I have really started getting into Pink Floyd, it was funny because right when I racked my second set, the gym radio started playing Comfortably Numb, which was so appropriate. I realized I needed to just go numb and forget about the pain for the last set. Also, David Gilmour is a fucking beast on that song, it is one of my favorites.
Leg Press (Total Plates)
1x10 4 Plates
1x10 6 Plates
1x10 8 Plates
1x10 10 Plates
1x5 12 Plates
Plate Loaded Straight Leg Calf Raise
1x10 4 Plates
1x10 6 Plates
5x10 8 Plates
Abdominal Circuit
A. 3x15 Reverse Crunches
B. Planks
May 3- ME Bench
Floor Press (3 Count Pause)
1x10 135
1x5 155
1x5 185
1x5 205
1x3 225
1x1 245
1x1 265
1x1 285 10 lbs PR
-Still had quite a bit left in the tank, Next time I get to this movement I will push for 300 plus.
1x5 225
Neutral Grip Incline DB Bench
3x10 70’s
Wide Grip BB Rows
3x10 225
BB Shrugs
3x10 335
Fat Gripz BB Curls
1x10 95
2x5 95
Drop FG
1x1 135 10 lbs PR -Not strict by anyones standards, but I got it.
Overhead Rope Tricep Extension
3xSome 60
I have been feeling stronger lately, hopefully I can get a bench PR at some point soon, it has been since the end of 2009.
Things are looking damn solid in here, great work!
May 5th- Deadlift
Today went well, pulling from this height really torches my lower back.
Mid-Shin Deadlift
4x4 325
1x2 375
1x2 415 10 lbs PR from this height.
“Powercleans”
1x5 135
1x3 155
1x1 185
1x1 205
1x1 215 10 lbs PR
Plate Loaded Low Row
2x10 2 Plates Per Side
1x15 2 PPS
Seated Calf Raise For Time
2x1 Minute 2 Plates & 25
I had to hurry things up a bit, I had a final to take at 4:30.
[quote]mrodock wrote:
Things are looking damn solid in here, great work![/quote]
Just trying to catch up with you man!
May 7- RE Upper… Kinda
Well this sucked. I had to work at my new job today 12-6:30, I always train in the afternoon. I got home from work at about 6:45, lied around for a while, ate some dinner, and left for the gym at about 8:15, thinking they closed at either 10 or 11, WRONG! They close at 8:45, I got there at 8:30, but went in anyway. I basically ran between doing push presses and pullups (screw warmups).
A. Push Press
1x20 45
1x8 135
1x6 135
1x1 175
1x1 185 Baseline PR
1x0 205 -I may have been good for this had I not been out of breath and exhausted.
B. Pullups
5xFailure
At this point the nice (and cute) girl working had to kick me out. I went home, decided to break into our room that is reserved for some random guy who is moving in soon so I could use the underside of his bed, which is still elevated from the guy who moved out. There is a cross bar that I knew would work for inverted rows but his is the only one elevated enough to do them.
A. Pushups
1x20, 10, 9
B. Inverted Rows
3x10
All in all, learned a lesson about going to the gym late, got a passable workout in, and was out of breath the entire time so thats my cardio for the week (when you are as fat as I am anything is a good cardio workout). At least it was the least important workout of the week that got screwed up and I still got some decent work in.
P.S. An exciting note is they recently expanded the student weight room and some genius who works there decided to get a glute-ham bench! It is kind of a weird one, it has rotating knee pads, but I am excited to try it out either tomorrow or early next week regardless.
[quote]VikingsAD28 wrote:
[quote]mrodock wrote:
Things are looking damn solid in here, great work![/quote]
Just trying to catch up with you man![/quote]
I’ll try to give you a moving target
May 8th- Squats
I got behind on updates, so I am not sure on all my warmup sets for this session.
Back Squat
Warmup
1x5 315
1x1 355
1x1 385
This squat was really slow, considering my PR is 405.
Front Squat
2x8 205
1x5 205
Leg Press Calf Raises
3x20 Some
Floor Ab Circuit
Planks and Reverse Crunches
May 10th- ME Bench
Incline Bench
Worked up to current PR, 245, it was a lot faster than before.
Neutral Grip DB Incline
3x10 75
Reverse Grip BB Rows
3x10 185 -Never tried these, they were definitely different.
BB Shrugs (Straps)
3x10 365 PR, if those are allowed on shrugs.
BB Curls
1x10 45
1x10 85
1x10 95
1x5 115 4 rep PR
Overhead Rope Extension
3xsome 68?
May 12th- Deadlift
Mid-Shin Deads
4x4 345
1x2 395
1x2 435 20 lbs PR
“Power Cleans”
1x5 135
1x3 155
1x1 185
1x1 205
2x0 225 -Couldn’t quite get there.
DB Rows
1x10 60
1x10 100
1x11 140
Seated Calf Raises
2x1 Minute 2 Plates +35
Next week I am plan to work up to a max on the mid shin deadlift.
May 14- RE Upper
Push Press
5x3 155 -These were fairly easy, I just started doing push presses, the push definitely adds a lot of weight to how much I can press.
DB Bench
1x10 90’s
1x9 90’s
1x6 90’s
Lat Pulldown
3x10 140
Seated Cable Rows Close Neutral Grip
3x10 140
Went easy on both of these back exercises and really concentrated on contracting my lats and retracting my shoulder blades. I am trying to improve my ability to feel my lats working, I know it sounds ghey but I know it will help me in the long run.
Straight Bar Pushdowns
2x10 70
1x13 70
DB Pinwheels
3x10 55
Delt Triad (15 Lateral Raises, 15 Front Raises, 15 Overhead Presses, no rest)
3x45 20’s -These fucking killed.
May 15- Squats
Today went alright. I feel like my back squat has taken a hit because of how little I have been focusing on it lately, I am trying to get back to having some heavier weights on my back.
Squat
2x5 135
1x5 225
1x5 275
1x3 315
1x1 365
1x1 395
1x15 225 -I was feeling saucy and decided to pump out some reps with 225, I pussed out at 15, next week I will try for at least 20.
Leg Press
1x10 6 Plates
1x10 8
1x10 10
1x5 12
Leg Press Toe Press
2x20 6 Plates
1x30 6
Pulldown Abs
3x10 120
Really solid squat. You’ll get it back and then some in no time.
May 17- ME Bench
I was a bit pressed for time today because I had work at 2, I got all the work in, I just had to alternate the rows and dips.
2 Board Press
1x10 135
1x5 185
1x5 205
1x3 225
Add 2 board
1x1 245
1x1 275
1x1 295
1x1 315 10 lbs PR -Still room to move up.
Dips
3x8 BW
2x5 BW
Reverse Grip BB Rows
3x10 205
BB Shrugs (Straps)
3x10 375
BB Curls
1x10 45
1x10 85
1x10 95
1x6 115 1 Rep PR
Overhead Tricep Rope Extension
3xSome 67
May 19- Deadlift
Huge day, I was very excited afterwards.
Mid Shin Deadlift
1x10 135
1x5 225
1x5 275
1x3 315
1x1 365
1x1 405
1x1 425
1x1 465 30 lbs PR -This was my goal for the day but it flew up so, onward and upward.
1x1 485 50 lbs PR -This felt strong too, big PR!
1x0 495 -Made the jump for 5 plates and it didn’t budge, I think I could have hit this had I gone for it before 485.
“Power Cleans”
1x5 135
1x3 155
1x1 185
1x1 205
1x0 225 -Missed it again this week, I wanted to hit 2 plates before moving on from this movement, too bad. I don’t really care about them enough to actually train this lift to get better, so I am going to just get my squat and deadlift up and it will fly up next time.
DB Rows
1x10 60
1x10 100
1x10 140
Seated Calf Raises
1x50 2 Plates
May 21st- RE Upper
Push Press
5x3 160
1x10 135
DB Bench
1x8 90’s
1x6 90’s
1x5 90’s
Lat Pulldown
3x10 160
Neutral Grip Seated Cable Rows
3x10 160
Straight Bar Cable Pushdowns
3x10 85
Pinwheel Curls
3x10 60’s
Facepulls
3x15 Some
May 23rd- Squats
Well today was shitty. Usually I squat on Saturdays but I wasn’t feeling the best, I was feeling lazy so I put it off until today (Sunday). Well I felt weak as piss for some reason.
Back Squat
2x5 135
1x5 185
1x5 225
1x5 275
1x2 315
1x3 335
1x1 365 -This was slow as hell, I had to grind out about 90% of my max, felt like shit.
1x10 225 -This was supposed to be 15+ but I felt like a little girl.
Leg Press
1x10 6 Plates
1x10 8
Rest Pause with 10 Plates
10,5,5
After this I was feeling like crap, felt weak and unmotivated so I called it a day.
Solid lifting in here, you toasted that squat and dead, keep it up man
[quote]Raw Meat wrote:
Solid lifting in here, you toasted that squat and dead, keep it up man [/quote]
Thanks bud! Also, thanks for stopping by.