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Posted: Tue Dec 02, 2008 8:49 pm
DB Arnold press
3x40 full press
8x40 just the Arnold part
3x35 full press
8x35 just the Arnold part
7x30 full press
5x30 just the Arnold part
My bench stinks, and wasting my shoulders fist didn't help. Oh well, after I attach my shoulders for the next few weeks I'll move on to bench. Plus I've been slacking on my rows, so I'm not stressing benching less.
Posted: Thu Dec 04, 2008 9:21 pm
stress = high
BB Bent over rows
I was waiting on to idiots to finish SRC's. One awesome bloke was super setting bench and squat rack curls, using both of the only two bars in the gym that ends spin. UGH, what a jack ass.
There is no way my max is only 335lbs. I'm just not normally this angry. If I was, I'm sure I could pull quite a bit more. That guy, and Kpj are right, it's in my head, and were I train. Christ I'm in the top tier of strength in this place in every lift other than bench. THAT IS BAD, because I'm not strong yet. Other than bench, I am at the bottom of the top tier of lifters in my gym. That is pi$$ poor IMO.
Knew I forgot something.
5xBW + 25
4xBW + 25
2.5xBW + 25
If I go upstairs and don't weigh 190lbs (5 pounds more than last week) I'm drvng back to the gym and grinding out 3.5 more reps.
One arm Cable rows
DB Bent Over Rows
Was planning on hitting my shoulders again tonight, but I just didn't have anything left without eating more. But now that I ate, I want to go back and press some weight. God today is aggravating.
Posted: Sat Dec 06, 2008 3:41 pm
So I did gain 5lbs... 190 now...
Standing Shoulder press
DB Arnold Press
8x40 full press
8x40 just the Arnold part
7x35 full press
7x35 just the Arnold part
6x30 full press
6x30 just the Arnold part
I do these with speed and limited rest between sets
DB Lateral Raises
Finally a good weekend workout.
Posted: Tue Dec 09, 2008 8:43 pm
135xa lot (straight leg)
Should have pushed through the strain. Should have grown a set and got all 5. Next time...
This was not on purpose. I will be damned if I didn't get all 15 reps, even if it took me 15 sets.
One armed Cable Machine Rows
I'm ok with today. My Glutes could have used used another day off I think.
Posted: Sat Dec 13, 2008 10:04 pm
Had to go to a different gym, ice storm knocked out power at my normal gym.
I don't know what happened, not enough breakfast I believe
This gym was awful... Just like my workout
Posted: Tue Dec 16, 2008 9:01 pm
135x10 or sp
missed lockout on the 5th rep, grip was failing.
(knee height to lockout)
I like these, but I can see them leading to being ultra tired. Good stuff.
This whole perverting the Russian Squat technique for chins is going to be a good challenge. The 6x3 was a pretty good challenge today, so 3 times a week for 6 weeks, is going to be intense. We'll see how long I last.
One Arm Cable Row
95x5 each arm
100x5 each arm
Bent over DB row
85x5 each arm
90x5 each arm
Pretty happy with today.
Posted: Thu Dec 18, 2008 9:31 pm
Diet stunk today. Not nearly enough calories...
bailed on the third... It has to be a lack of calories. I'm so not wanting to deload, so I'll just try 295 one more time...
I messed up. Was only supposed to do 6x2 last time. Oh well. I am certainly not looking forward to 6x5 day. My lats are screaming right now. So I'm thinking this might have been a good choice for me. After the second set my body told me I hadn't eaten enough, the hunger was crazy.
My erectors hate me by the way. So I sat down.
The bench at my gym is awkward. You have to reach really far back to get the bar, and it is uncomfortable for me. Ugh.
My shoulders still hurt from shoveling yesterday.
I was damned if I didn't get 135 over my head some way, any way tonight.
Standing Tricep Extension
Figure maybe these are part of what's holding back my bench. Or the fact that I haven't been benching... Ha ha.
Standing calf raise
Wow, writing this down I must have looked ridiculous. I was all over the place. Oh man. You would think I was on drugs or something. But Still don't look as bad as the Tool quarter squating 245 and looking around all impressed with himself. At least he is squatting though.
I didn't get strong anywhere, but I also ate a stupid low amount of food. I drank a lot of caffeine, which stifles my hunger. I was at a client today, so food isn't always easy to come by.
Posted: Tue Dec 23, 2008 9:58 pm
High Stress today. It stinks when I can't funnel my stress into anger to lift more. Stress is awful, but it's great when I can channel it. Today was not the day.
285x5 (I was able to rip these like my grandmother was there)
315x5 (There was a good 30-40 seconds between reps 4 & 5)
I forgot Stu's weight progression, I'll have to check and see how close I was...
I found I have to alternate my grip at 315. I can pull it, but my grip can't hold. I was hoping to avoid alternating, just don't like it, but outside of straps its the only option. I would rather work my grip strength than use straps, but I don't want to limit progress by being stubborn.
More on these later...
So... Due to ridiculous amounts of snow, and shoveling it has been 5 days between workouts. With the holidays coming, it will be at least 4 days before I get back. The Russian thing perversion just isn't gonna work right now. I'll try again in January. But until then I guess I'll just chin 6x3 every workout, and see where that gets me.
Don't know why I haven't been doing these all along. They certainly make my traps feel more activated and worked than shrugs. I still have a problem splitting my feet on the catch though when the weight gets heavier.
Posted: Sun Dec 28, 2008 2:05 pm
My diet has stunk the last 5 days or so...
I was in no way, by any stretch of the imagination ready for 20 reps. I could have done it with more weight, but good god. I wasn't even fully recovered until roughly half way through chins, and even then I was smoked.
What is amazing is how when warming up 135 feels almost heavy, but after 285 feels like I was doing body weight reps.
Standing DB Press
The 4th rep on a few sets was pretty weak, but I'm counting them, because... well... because I want to.
Incline DB Bench
Didn't bother my anterior Delt. SWEET!
Posted: Fri Jan 02, 2009 3:21 pm
If I was angry, I feel I could have gotten it up. Also I was very mindful of form, because my middle back has felt weird since Christmas. My grandparents chairs are too tall for their table, and sitting in them for 6 hours gave me a weird feeling in what seems like my spine, about 6 or 8 inches up from my tail bone. It doesn't hurt, just feels weird. So I was very conscious of my form on the DL.
This is at a BW of 197, weighed myself when I got home. I would say at least 5 LBS is lunch and waste & water drank at the gym. BUT, I'm going to be proud of myself and say I weight 197 for a few days!!!
Single arm Cable rows
Curls *GASP* for the girls
Cable Lat Pulldowns
Posted: Fri Jan 02, 2009 3:49 pm
Results v. Stated Goals
200% of BW (was 180 at the time) = 360lbs
186% of 9/30/08 BW
Goal missed by:
I'm okay with that, and know if my schedule for the last 2 or 3 weeks wasn't' a mess I would have been closer.
175% of BW (was 180 at the time) = 315lbs
169% of 9/30/08 BW
Goal missed by
I didn't come anywhere near this, not even close. SOOOO.....
I'm not even going to write it down...
8 from dead hang to chest @ BW of roughly 195lbs at the time
I'm ok with that. Going to keep grinding.
Goals for 1/01/09 - 5/1/09
Tax season starts January 6th. Which means 320-350 hours of overtime, OVERTIME, in the next 15-16 weeks. My nights available to train will be Wednesday, Friday & Sunday. Assuming all goes to plan & my wife doesn't get mad, I plan to lift those three days a week until May 1st, and reevaluate my goals.
16-18 hour workdays and crappy takeout for lunch and diner 3 nights a week is a great time for a bulk. A filthy, unadulterated, torrid bulk.
My goal is to gain at LEAST 20lbs with a minimum 1:1 ratio of fat to lean mass. Crazy you say? Yes... And I'm beyond excited to explain the fact I want to gain fat too to everyone.
My wife, and this blows my mind because she is just as shallow and superficial as I am, finds me more attractive when I'm carrying around more body fat than I am now. Plus from what I've read, muscle grows well under a layer of fat. *evil laughter*
So... I'm going to eat like a cow, and up my rep ranges to 6+. I figure as long as I don't drop in weight too much to get in 10 reps, I can work hypertrophy and still retain my strength gains. So I'll basically work up to ten reps and then up the weight. It will be slower strength gains, but the next few weeks will be about size.
The lack of sleep will be a killer, and I doubt I will make it to the gym much after March, but we'll see. Maybe the lifting will make tax season a bit easier.
Posted: Tue Jan 06, 2009 9:32 pm
So my max is 305...
185 for 20 reps was a long shot. I might have been able to grind out 2 more, but I was about to start dry heaving.
Incline DB Bench
I left early. Promised my son I would play a level on Xbox with him before he went to bed. He will always come first.
Posted: Tue Jan 06, 2009 9:37 pm
Oh, Almost forgot...
I got one of those "bodyfat" scales...
For goal tracking purposes, I was 193lbs @ 15% Sunday morning, post shower, pre breakfast. Totally empty.
Posted: Fri Jan 09, 2009 8:29 am
Last night's workout
One arm cable rows
Hammer Strenght Lat Pulldowns
90 per side x 10
115 per side x 10
135 per side x 10
Posted: Sun Jan 11, 2009 3:13 pm
193.3lbs @ 15.6%
BB standing Press
barx15 or so in front
barx15 or so in back of head
Just to warm up...
Incline DB bench
flat DB bench
Standing DB Press
Seated Hammer Strength dips
275x4 (bailed on he 5th)
God it feels weird squatting last. I just wanted to use my energy for chest and shoulders first...