[quote]mrodock wrote:
For motivation:
Thanks man, Coan is always a good choice.
For motivation I also love videos along this vein.-
It makes you realize you don’t have any good excuses.
September 8th- Press
Press
1x5 130
1x3 145
1x2 160
Pull Ups
50 Reps
Dips
50 Reps -I have improved substantially on dips and pull ups lately, its a good feeling.
Tricep Pushdowns, Straight Bar
1x10 70
1x10 85
1x5 100
DB Pinwheels
3x10 65s
Fun training session, worked my ass off.
Training’s looking pretty good. Now let’s gooooo Saints!! 
[quote]novaeer wrote:
Training’s looking pretty good. Now let’s gooooo Saints!! ;-)[/quote]
If I knew you personally I would say fuck you, instead I will say I disagree with your sentiment.
Neither team looked particularly good in that game, they will both get better as the season goes on, especially the Vikings. I am confident about the rest of the year.
Thank God there isn’t a BCS poll in the pros.
September 10th- Deadlift
Workout went alright today, I was hungry and light headed, that was my fault. Also, my upper back, chest, and arms were all still sore from Wednesday’s workout, one of the glories of a restrictive diet.
Deadlift
1x5 325
1x3 365
1x3 410 -Third rep was a bit tough, but I feel like my deadlift is holding on with the diet. I am getting better with deadlifting for reps, it was a struggle to get back into at first.
Lying Leg Curls
1x10 85
1x10 100
1x10 115
1x5 130
1x12 85
Facepulls
3x20 50 -My upper back was still real sore from pull ups on Wednesday, so I didn’t want to do another heavy upper back exercises.
Ab Wheels
3x10
[quote]VikingsAD28 wrote:
If I knew you personally I would say fuck you, instead I will say I disagree with your sentiment.
Neither team looked particularly good in that game, they will both get better as the season goes on, especially the Vikings. I am confident about the rest of the year.
Thank God there isn’t a BCS poll in the pros. [/quote]
I was just joshing with you. I don’t have a favorite team in the NFL and really enjoy watching AD run the ball. NFL seasons are a long slog and dropping the first game isn’t a biggie. I think Favre and Co. will be better.
September 13th- Bench
I thought about taking a deload week but I didn’t feel like I trained hard enough to deserve it, so I started a new wave with these maxes.
Bench 295
Squat 375
Press 175
Deadlift 440
Bench
1x5 190
1x5 220
1x8 250 -Not a PR but not bad.
Incline Bench
1x10 95
1x10 135
1x10 155 +1 Rep from last week
1x2 185 -No spotter so I didn’t push it.
BB Rows
1x10 135
1x10 185
1x10 225
1x10 245
Lying BB Skull Crushers
3x10 95 -I hadn’t done these for a while, I forgot how much different they feel from cable tricep movements.
Tricep Rope Pushdowns
2x25 50
DB Upright Rows
3x20 25s
September 15th- Squat
Today was day 2 of my new diet. The very low carb diet I was on worked very well for a while, but it was time for a change. I was constantly tired, feeling like shit, and it made training more difficult than it already is.
So I made a the jump to a carb cycling style diet, based off of Shelby Starnes’s e-books and articles. It is not that big of a jump from what I was doing.
I had originally thought about doing carb cycling from the beginning. I knew I wasn’t ready to do that much work in terms of food prep, but now I have been doing it for a while and am ready to take on the extra work with having to cook my carbs as well as my protein.
So I layed out my diet with 3 low carb days on non-training days, 3 med carb days, and 1 high carb day, which will be my deadlift day. I plan on running the magnusson/ortmayer deadlift program again as I got great results last time and I think with having a high carb day that day it will be very possible to do on the diet.
Now, after ALL THAT, I squatted today, morning weight was 246 something so I am down about another pound.
Squat
1x5 245
1x5 280
1x5 320
-Ugly I know.
The squats that is, the guy in the blue reminds me of a young, white Denzel Washington.
DB Lunges
2x10 /side 40s -I really didn’t want to do these today but I couldn’t think of an excuse not to, so I did them anyway.
Leg Press
2x15 405
1x10 405 -This was killer, I just notate the weights like its a barbell.
Leg Extensions
2x25 85
After this workout I almost fell trying to walk down the stairs my legs were so tired.
September 17th- Press
I got 2 mini bands and 2 monster mini bands so I have been doing some extra work for my triceps, shoulders and rear delts at home to get some extra work in that isn’t too stressful. I like the extra workouts, I think they will help me add some size as well as keep my shoulders healthy.
Press
1x5 115
1x5 130
1x3+2 push press 150 -I couldn’t get all 5 reps so I push pressed the last 2 just to get the reps in, Ill finish the cycle and reduce the max for the next one.
Pullups
50 Reps
Dips
50 Reps
Fat Gripz BB Curls
1x10 45
1x10 65
1x10 95 -No fat grips.
1x15 65
Overhead Tricep Extensions
3xSome 60
September 19th- DEADLIFTS
High carb day today, which is awesome. Even better that eating a bunch of carbs is not eating so much goddamn protein. I have been eating 360+ grams of protein everyday since starting this diet, it is nice to step it down to 240 for a day.
Today was the first week of the Magnusson/Ortmayer sequel, pretty excited about it. If everything goes according to plan I will pull 500 in 3 months.
Deadlift
4x4 325
2x2 375
1x8 325
Shrugs (Straps)
3x20 315
Decline Sit Ups
1x15
1x12
1x8 -My abs got tired 
wah.
Seated Calf Raises
2x 1 minutes 2 plates +25
September 20th- Bench
I have some other stuff in my life right now related to work and school that have been getting to me a bit so I was a bit off today, on bench I just hit the required reps.
Bench
1x3 205
1x3 235
1x3 265 -Didn’t feel horrible, just not that strong today.
DB Incline
1x10 40s
1x10 60s
1x12 70s
Close-Neutral Grip Lat Pulldown
1x10 100
1x10 120
1x10 140
1x10 160
1x6 180 -I just wanted to do this exercise as something different.
One Arm, DB, Preacher, Hammer Curls
3x10 25 -Hungry4more suggested these in a thread so I tried them out, really liked them.
Cable EZ Bar Curls
2x20 30
Hitting the prescribed reps was a good idea. I know when I have stupid shit going on in my personal life, putting up shitty numbers only makes it worse.
[quote]BlackLabel wrote:
Hitting the prescribed reps was a good idea. I know when I have stupid shit going on in my personal life, putting up shitty numbers only makes it worse.[/quote]
Thanks, I agree. I probably could have gotten 1-2 more reps but what was the point? I still would have felt weak and pissed off, so I just threw in the towel and hit the reps, called it a day.
September 22nd- Squats
I haven’t been feeling well the past few days. Last night when I got off work at 10 instead of eating my last meal I just had shot of Nyquil and passed the fuck out. Today I woke up feeling like shit again, I still brought my gym clothes with me to school, I wasn’t sure if I was going to.
I was tired, hungry, sick, I had plenty of excuses to not go to the gym today or half ass it, but I am pretty damn happy with myself. Obviously I went, I wasn’t sure if I was going to be strong enough to hit the reps on squat today but I figured I would try.
Squat
1x3 265
1x3 300
1x3 340 -Strongest I have felt on squats for a while. My gym is full of mirrors so squatting in front of a mirror is unavoidable, I always just stare myself in the eye when I squat. Today I saw something in my eyes that I hadn’t seen in a while, I felt unstoppably determined. Even though it wasn’t that big of a weight or even a PR, I still feel really good about today, it was a huge mental victory.
After that I figured I could quit and no one would blame me, but I said fuck it and kept going.
Walking DB Lunges
2x10 /side 45s
Leg Press
3x15 405 -Leg press PR, ghey.
Today was just huge for me, I actually felt way less sick when I left the gym. I have realized that I have a lot more in me then I give myself credit for and I need to lay it all out there so I can become as strong as I want to be.
September 24th- Press
Press
1x3 120
1x3 140
1x2+1 160 -Had to push press the last rep, next week I will probably test my max next week and then reset.
Dips
50 Reps -6 sets
Pull Ups
50 Reps -7 sets
Getting my sets down to 6 and 7 is a HUGE improvement. When I first started going for total reps it took 10+ sets.
FG BB Curls
1x10 45
1x10 65
1x6 85
1x5 85
1x15 65
Monster Mini Band Piston Pushdown
2x A lot. This is just a pump exercise, my elbow was a bit irritated after dips so these were good.
Leaning Lateral Raises
3x20 20
September 26th- Deadlift
Today went well, my morning weight was around 244, feeling really good. Also another big step was when I put on my belt to deadlift today I used the smallest hole on my belt and it was relatively comfortable. Before I started the diet I was using the 4th hole, a full 3 inch difference.
Deadlift
4x4 325
add belt
1x2 375
1x2 420
subtract belt
1x8 325
I am not going to bullshit you, the 420x2 was tough. I will be immensely pleased if I can make it the entire program while on a fat loss diet. One thing I have going for me is that I have locked every deadlift I attempted off of the floor since January, I have no plans on breaking this streak.
BB Shrugs (Straps)
3x20 325
Steep Decline Situps
1x15
1x12
1x10 -I had to cheat a bit on this set, I suck at these.
Seated Calf Raise -Paused every rep at a full stretch, double pop at the top of every rep.
1x12 45
1x12 70
1x12 80
1x12 90
1x12 100
1x12 110
1x20 70
Mini Band Pull Aparts
3x20 -I actually haven’t done this yet, I am about to do these as soon as I stop typing.
[quote]VikingsAD28 wrote:
I am not going to bullshit you, the 420x2 was tough. I will be immensely pleased if I can make it the entire program while on a fat loss diet. One thing I have going for me is that I have locked every deadlift I attempted off of the floor since January, I have no plans on breaking this streak.
[/quote]
A good amount of stubborness can get you far. Simply refusing to fail might be all you need in spite of cutting.
[quote]mrodock wrote:
[quote]VikingsAD28 wrote:
I am not going to bullshit you, the 420x2 was tough. I will be immensely pleased if I can make it the entire program while on a fat loss diet. One thing I have going for me is that I have locked every deadlift I attempted off of the floor since January, I have no plans on breaking this streak.
[/quote]
A good amount of stubborness can get you far. Simply refusing to fail might be all you need in spite of cutting.[/quote]
Thanks man, I agree.
September 27th- Bench
Today was kinda shitty. I decided to try and hit a heavy single, but that just failed miserably.
Bench
1x5 220
1x3 250
1x1 280
1x0 300 -It wasn’t close.
I have lost a decent amount of weight and thickness so obviously my bench might take a hit, we will see in the long run, this could have just been a bad day due to deadlifting yesterday.
Medium Grip, Band, High Incline Bench
All weights are bar weight +mini band.
1x10 45
1x10 95
1x6 135
1x5 135
1x8 115
1x10 95 -This is was first time ever pressing against bands so I just wanted to get a feel for it.
I have no idea what the tension was but I set it up in a way that bands never fully deloaded. The tension at the top was tough, it was a different experience having to grind out the final few inches when I am so used to the top quarter being a smoke show.
Anyway I really liked the feel of these and will do them for a while, I think they will be especially helpful for my overhead press, I used the same grip width as my overhead and the band tension hit me right in the area my overhead press stalls.
Close Neutral Grip Pulldowns
1x10 100
1x10 120
1x10 140
1x10 160 -I didn’t even try 180, my back was still smoked from deads yesterday.
One Arm, DB, Preacher, Hammer Curls
3x10 25
Straight Bar Tricep Pushdowns
1x10 50
1x10 70
1x10 80
1x6 100
DB Upright Rows
3x20 25s
September 29th- Squats
Another awesome fun day of squatting!
Squat
1x5 280
1x3 320
1x1 355 -Felt strong, probably could have gotten a second.
DB Walking Lunges
2x10/side 50s -Fuck this exercise, but it works.
Leg Press
1x20 405
2x15 405
A1) Leg Press Calves
3x20 315
A2) Standing One Leg Calf Raise
3x10/side BW
Medicine Ball Rollout
3x5 12 lbs medicine ball -These are done like ab wheel rollouts, except with a medicine ball, way harder.