Bench Day:
12/26/2012
Bench:
45 10x
135 5x
185 5x
225 5x
275 2x
295 5x
295 5x Good ol’ bench press.
Incline:
225 5x
230 5x
Paused Close Grip Feet Up:
225 5x
225 5x
DB Floor Press:
85’s 10x
85’s 10x
Dips:
90lbs 10x
45lbs 15x
45lbs 15x
BW 15x
Curls:
110 10x
110 8x
Jettison:
95lbs + mini band 12x
95lbs 6x
Miniband 15x
Did tons of prowler pushes with 3 plates.
Deadlift Day:
12/28/2012
Deadlifts:
135 5x
225 5x
315 3x
405 1x
455 1x
495 1x I really wasn’t feeling deadlifts today. Or anything really. I was feeling exhausted. So I just worked up to a moderately difficult single.
Pullups:
7 sets of 10
Face Pulls:
Lots
That’s it. I promise to do actual upper back work next time.
BTW if you have a smartphone check out the “Coach’s Eye” app. My friend showed it to me, and filmed my 495 deadlift with it. Fucking cool as shit. You can go frame by frame and draw on it and all sorts of stuff. It’s amazing for breaking down form.
Press Day:
12/29/2012
Press:
45 10x
135 5x
155 3x
165 4x
165 4x Well fuck.
Side Raises:
30 10x
35 10x
30 10x
Close Grip Bench:
225 8x
225 10x This felt like a billion fucking pounds.
Dips:
BW 20x
BW 20x
Pushdowns:
couple sets of 20
EZ Bar Curls:
60lbs 10x
70lbs 10x
70lbx 10x I tried doing all of these extremely slowly and thinking about contracting my bicep like a bodybuilder would. There was a lot of time under tension, and it felt hard I guess. I was trying to discover what they mean by “mind muscle connection”.
My lifting has been lame lately. I will ramp the intensity back up.
[quote]csulli wrote:
Here’s a gift from an old friend. FUCKING MEAD![/quote]
Danish mead! I would never thought that was available in the states. Small world I guess.
[quote]samoth2 wrote:
[quote]csulli wrote:
Here’s a gift from an old friend. FUCKING MEAD![/quote]
Danish mead! I would never thought that was available in the states. Small world I guess.[/quote]
I wish I were a viking.
12/31/2012:
Squat Day
Squats:
45 10x
135 5x
225 5x
275 3x
315 1x
335 5x
335 5x Boom. Making progress on squats. I’ve still got a long way to go with my form, and probably a good bit of weight to get out of technique improvements, but I have also made a ton of progress with how I perform my squats, and I think it definitely shows.
Leg Press:
5pps 10x
5pps 10x
Box Jumps:
several sets of 5, box about waist height
Lunges:
One set down and back across the gym w/ 30’s in hand
Did a plank for some amount of time
several trips of alligator crawls with a 45 for some more abs
some decline situps holding a bar over me; 3 or 4 sets of 10 there I think
10 kettlebell swings with 90lbs
Hyperextensions:
3 sets of 15
Bench Day:
1/2/2013
Bench:
45 10x
135 5x
225 5x
275 2x
300 5x
300 5x My dear lady bench press; you always treat me right.
I went a bit light on the rest of the workout. The holidays really caught up with me, and I was feeling like death warmed over. That’s what a week and a half of vacation time and staying up till 3am getting drunk with your friends and not eating nearly as well as you had been will do to you. In fact I’m surprised I got all my reps at the required weight on bench. Bench press never does me wrong.
Close Grip:
225 8x
225 8x
Dips:
BW 50x
BW 30x
BW 20x Suck it dips. Set of 50 and 100 total over 3 sets.
Straight Bar Skullcrushers:
70 15x
70 12x
Light Band Pushdowns:
3 sets of around 20
I had to choke up quite a bit on the band to get the tension right. I love these though; I can’t believe I’ve never used them before. They pumped my triceps like nothing I’ve ever done.
I LOVE YOUR DOG!!!
I wonder if your dog and my dog would be friends if they met each other?
Was Kirby named after that annoying pink thing from the video games?
[quote]Spock81 wrote:
Was Kirby named after that annoying pink thing from the video games?[/quote]
Yes, yes he was 
Deadlift Day:
1/4/2013
Deadlifts:
135 5x
225 5x
315 3x
405 1x
495 1x Wanted to do a double, but my inner hamstring area was still feeling fucked up from squats. Especially the right one. I was sort of treading the line between soreness and injury. I need to drop down and do some 3’s on deadlift next week. I stalled out my progress by trying to go too fast.
Atlas Stones:
240 2x
Deficit Deadlifts:
315 5x
401 1x Very easy; I just wanted to see how these felt. I’ve never tried deficits before, and I really liked them. Gonna be adding these in for sure.
DB Rows:
110 10x
110 10x
T-Bar Rows:
3 plates 10x
4 plates 8x
Set of 15 pullups
I did a few cleans with 135 just for fun. Also did a few muscle snatches with 135. I actually can’t do a normal snatch lol.
Press Day:
1/6/2013
Press:
45 10x
95 10x
135 5x
165 5x
165 5x
Side Raises:
30’s 10x
30’s 10x
30’s 10x
Close Grip Inclines:
165 8x
165 8x
Dips:
BW 40x
Superset 1:
Rope Pushdowns & Cable Curls
3 sets of 10
fourth set dropset of 10’s with 4 drops
Superset 2:
Hammer Curls & Reverse Grip Pushdowns
3 sets of 10
fourth set dropset of 10’s with 2 drops on curls and 3 on triceps
Superset 3:
Machine Curls & Decline Skullcrushers
3 sets of 10 for triceps; 8 for curls
fourth set dropset of 10’s with 2 drops
Decline Situps Holding Barbell:
3 sets of 10
Decline Situps:
2 sets of 20
Hanging Leg Raises:
2 sets of 10
Did like 10 minutes of eliptical. That thing is so weird.
Elipticals are indeed weird. It feels like you are going backwards, though your limbs are moving forwards… when in fact you are doing neither… #Creepyskimachine
hurhur
Squat Day:
1/7/2013
Squat:
45 10x
135 5x
225 5x
275 2x
315 1x
335 4x
315 4x Man I wasn’t feelin it today obviously. That’s quite a bit worse than last week.
Hyperextensions:
2 sets of 20
Zydrunas Press:
45 5x
95 5x
135 5x
135 5x This exercise is absurd lol.
One Arm Dumbell Clean and Press:
75lbs for about 15 reps with each arm. Just sort of did this for time. I’ll be Derek Poundstone by next week.
mmmkay
Bench Day:
1/9/2013
Bench:
45 10x
135 5x
185 5x
225 5x
275 3x
315 3x
315 3x First week of 3’s so the weight was easy. Good thing too cuz my muscles felt like shit.
Close Grip Bench:
275 3x
275 3x
Incline Bench:
225 3x
225 3x Just did a couple token sets of this.
Fatgrip Dumbbell Clean and Jerk: (trying to simulate circus dumbbell)
85 for 2 reps with each arm
100 for 3 sets of 2 with each arm
Push-ups:
4 sets of 25 been a long time since I’ve done just push-ups.
Band Pushdown:
3 sets of 20
Did a set of 5 DB curls w/ 60’s
Did 2 sets of 25 tire flips with some tire that I dunno how much it weighs, but it was too light… which is why I had to do sets of 25.
I’m bouncing my bench reps too much. Also I keep forgetting to do abs.
Bonus Day:
1/10/2013
I sorta just went to the gym out of boredom.
Push Press:
45 5x
95 5x
135 5x
185 5x Shoulders hurt a lot.
225 1.5x Started to do a couple of these, but I stopped. Things were starting to feel dangerous in my shoulders since I benched just yesterday, and I’ve done overhead stuff like 3 days this week already. I really want to improve my pressing strength, but this was overdoing it.
Skullcrushers:
110 10x
110 8x Can’t overtrain triceps!
Rope Pushdowns:
Did like 3 sets that were basically time under tension lol.
Ab Roller:
2 sets of 10
Decline Situps:
2 sets of 30
Think I did a few pullups just for fun.
Overall this almost certainly did more harm than good. Nice.
I like the feeling the day after from that
[quote]spar4tee wrote:
I like the feeling the day after from that[/quote]
Pfft. Yeah right, like the son of hulk ever had a bad workout.
Deadlift Day:
1/11/2013
Deadlift:
135 5x
225 5x
315 3x
405 1x
475 2x
475 2x I was really wanting to get two sets of three. Very badly. I threw a little powerlifter tantrum hurled my belt into the wall even. I’m gettin frustrated with the number of consecutive workouts that haven’t lived up to my expectations. I’m not gonna deload though, fuck that.
4" Deficit Deadlifts:
405 3x
405 3x Actually I was sorta pleased with these. This is the first time I’ve ever really done deficits.
Did 5 sets of 10 pullups.
Did a set of 10 hyperextensions with an average band for resistance.
Did 2 more sets of 20 hyperextensions without resistance (band was a pain in the ass to get situated.)
Did 2 or 3 sets of 15 T-Bar Rows with pretty light weight.
I’m going to make an effort to eat a lot better and get a legitimate amount of protein in my diet and see if that helps my lifting not go to crap like it seems apt to do.