Box Squat
135x alot
185x6
225x5
245x5
265x5
285x3
Military press
95x6
105x6
115x6
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
DB Bench
4x70
4x75
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.
Erick's Log
Moderators: Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward
stress = high
BB Bent over rows
10x95
10x115
8x135
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.
DL
185x8
225x6
265x5
285x5
305x5
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$$ poor IMO.
EDIT:
Shrugs
10x275
9x295
8x315
Knew I forgot something.
END EDIT
Chins
5xBW + 25
4xBW + 25
2.5xBW + 25
If I go upstairs and don't weigh 190lbs (5 pounds more than last week) I'm drvng back to the gym and grinding out 3.5 more reps.
One arm Cable rows
5x85 Left
5x85 Right
5x100 Left
5x100 Right
DB Bent Over Rows
5x75 R&L
5x85 R&L
Was planning on hitting my shoulders again tonight, but I just didn't have anything left without eating more. But now that I ate, I want to go back and press some weight. God today is aggravating.
BB Bent over rows
10x95
10x115
8x135
I was waiting on to idiots to finish SRC's. One awesome bloke was super setting bench and squat rack curls, using both of the only two bars in the gym that ends spin. UGH, what a jack ass.
DL
185x8
225x6
265x5
285x5
305x5
There is no way my max is only 335lbs. I'm just not normally this angry. If I was, I'm sure I could pull quite a bit more. That guy, and Kpj are right, it's in my head, and were I train. Christ I'm in the top tier of strength in this place in every lift other than bench. THAT IS BAD, because I'm not strong yet. Other than bench, I am at the bottom of the top tier of lifters in my gym. That is pi$$ poor IMO.
EDIT:
Shrugs
10x275
9x295
8x315
Knew I forgot something.
END EDIT
Chins
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
5x85 Left
5x85 Right
5x100 Left
5x100 Right
DB Bent Over Rows
5x75 R&L
5x85 R&L
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.
So I did gain 5lbs... 190 now... 
So excited...
Box Squats
135xa lot
185x9
225x5
245x5
265x5
285x5
Standing Shoulder press
105x7
115x6
125x3
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
15x8
20x8
Dips
8x BW
Finally a good weekend workout.
So excited...Box Squats
135xa lot
185x9
225x5
245x5
265x5
285x5
Standing Shoulder press
105x7
115x6
125x3
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
15x8
20x8
Dips
8x BW
Finally a good weekend workout.
Deadlift
135xa lot (straight leg)
185x8
225x6
275x5
295x5
315x3
Should have pushed through the strain. Should have grown a set and got all 5. Next time...
Shrugs
275x10
295x10
315x10
Chins
5xbw +25
4xbw +25
3xbw +25
2xbw +25
1xbw +25
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
85x5 R&L
90x5 R&L
95x5 R&L
I'm ok with today. My Glutes could have used used another day off I think.
135xa lot (straight leg)
185x8
225x6
275x5
295x5
315x3
Should have pushed through the strain. Should have grown a set and got all 5. Next time...
Shrugs
275x10
295x10
315x10
Chins
5xbw +25
4xbw +25
3xbw +25
2xbw +25
1xbw +25
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
85x5 R&L
90x5 R&L
95x5 R&L
I'm ok with today. My Glutes could have used used another day off I think.
Had to go to a different gym, ice storm knocked out power at my normal gym.
Squat
135x alot
185x8
225x6
275x5
295x2
225x5
I don't know what happened, not enough breakfast I believe
Press
115x6
125x5
135x1
Arnold Press
40x8
45x6
Lateral Raise
15x10
20x10
Bench
70x5
75x5
This gym was awful... Just like my workout
Squat
135x alot
185x8
225x6
275x5
295x2
225x5
I don't know what happened, not enough breakfast I believe
Press
115x6
125x5
135x1
Arnold Press
40x8
45x6
Lateral Raise
15x10
20x10
Bench
70x5
75x5
This gym was awful... Just like my workout
deadlift
135x10 or sp
185x10
225x8
275x5
295x5
315x5
missed lockout on the 5th rep, grip was failing.
shrugs
315x10
335x8
345x6
Rack Pulls
(knee height to lockout)
345x3
355x3
365x3
I like these, but I can see them leading to being ultra tired. Good stuff.
Chins
6x3 BW+25
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.
135x10 or sp
185x10
225x8
275x5
295x5
315x5
missed lockout on the 5th rep, grip was failing.
shrugs
315x10
335x8
345x6
Rack Pulls
(knee height to lockout)
345x3
355x3
365x3
I like these, but I can see them leading to being ultra tired. Good stuff.
Chins
6x3 BW+25
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.
Diet stunk today. Not nearly enough calories...
Squat
135x10
185x8
225x5
265x5
295x2
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...
Chins
6x3 BW+25
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.
Standing Press
115x5
125x5
My erectors hate me by the way. So I sat down.
Sitting Press
95x6
115x5
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.
Front Squats
135x5
185x3
Jerk
135x3
I was damned if I didn't get 135 over my head some way, any way tonight.
Standing Tricep Extension
45x10
50x10
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
205x10
205x10
220x8
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.
Man...
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.
Squat
135x10
185x8
225x5
265x5
295x2
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...
Chins
6x3 BW+25
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.
Standing Press
115x5
125x5
My erectors hate me by the way. So I sat down.
Sitting Press
95x6
115x5
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.
Front Squats
135x5
185x3
Jerk
135x3
I was damned if I didn't get 135 over my head some way, any way tonight.
Standing Tricep Extension
45x10
50x10
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
205x10
205x10
220x8
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.
Man...
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.
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.
Deadlift
135x10
185x10
225x6
255x5
285x5 (I was able to rip these like my grandmother was there)
315x5 (There was a good 30-40 seconds between reps 4 & 5)
315x3
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.
Shrugs
335x8
355x6
375x6
More on these later...
Chins
6x3 +30
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.
Hang Cleans
135x6
145x5
155x5
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.
Deadlift
135x10
185x10
225x6
255x5
285x5 (I was able to rip these like my grandmother was there)
315x5 (There was a good 30-40 seconds between reps 4 & 5)
315x3
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.
Shrugs
335x8
355x6
375x6
More on these later...
Chins
6x3 +30
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.
Hang Cleans
135x6
145x5
155x5
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.
My diet has stunk the last 5 days or so...
Squats
135x10
225x10
255x5
285x5
135x20
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 Press
95x5
115x3
Standing DB Press
40x6
45x5
50x5
Chins
6x4 BW+25
The 4th rep on a few sets was pretty weak, but I'm counting them, because... well... because I want to.
Incline DB Bench
50x9
55x8
60x7
Didn't bother my anterior Delt. SWEET!
Squats
135x10
225x10
255x5
285x5
135x20
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 Press
95x5
115x3
Standing DB Press
40x6
45x5
50x5
Chins
6x4 BW+25
The 4th rep on a few sets was pretty weak, but I'm counting them, because... well... because I want to.
Incline DB Bench
50x9
55x8
60x7
Didn't bother my anterior Delt. SWEET!
DL
135x10
185x10
225x6
275x5
315x3
335x1
355x0
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.
Hang Cleans
135x6
145x6
155x6
chins
8x BW
3x3 BW+25
8x BW
2x4 BW
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
95x8 R&L
100x7 R&L
105x6 R&L
Curls *GASP* for the girls
40x9
50x7
Cable Lat Pulldowns
135x8
140x8
145x8
135x10
185x10
225x6
275x5
315x3
335x1
355x0
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.
Hang Cleans
135x6
145x6
155x6
chins
8x BW
3x3 BW+25
8x BW
2x4 BW
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
95x8 R&L
100x7 R&L
105x6 R&L
Curls *GASP* for the girls
40x9
50x7
Cable Lat Pulldowns
135x8
140x8
145x8
Results v. Stated Goals
DL Goal:
200% of BW (was 180 at the time) = 360lbs
DL Actual:
335lbs
186% of 9/30/08 BW
Goal missed by:
25lbs
14%
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.
Squat Goal:
175% of BW (was 180 at the time) = 315lbs
EDIT;
Squat Actual:
305Lbs
169% of 9/30/08 BW
Goal missed by
10Lbs
roughly 6%
Bench Goal:
I didn't come anywhere near this, not even close. SOOOO.....
I'm not even going to write it down...
Chins Goal:
ALOT
Chins Actual
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.
DL Goal:
200% of BW (was 180 at the time) = 360lbs
DL Actual:
335lbs
186% of 9/30/08 BW
Goal missed by:
25lbs
14%
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.
Squat Goal:
175% of BW (was 180 at the time) = 315lbs
EDIT;
Squat Actual:
305Lbs
169% of 9/30/08 BW
Goal missed by
10Lbs
roughly 6%
Bench Goal:
I didn't come anywhere near this, not even close. SOOOO.....
I'm not even going to write it down...
Chins Goal:
ALOT
Chins Actual
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.
Last edited by nygmen on Tue Jan 06, 2009 9:35 pm, edited 1 time in total.
Sqauts
135x10
185x8
225x5
275x2
295x1
305x0
305x1
185x15
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.
DB Press
45x9
50x7
55x3
Incline DB Bench
55x6
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.
135x10
185x8
225x5
275x2
295x1
305x0
305x1
185x15
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.
DB Press
45x9
50x7
55x3
Incline DB Bench
55x6
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.
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
40x12
50x10
55x8
60x8
flat DB bench
60x8
65x8
70x5
Lateral raises
20x8
25x8
Standing DB Press
40x3
30x8
35x8
40x6
Seated Hammer Strength dips
140x10
160x10
180x10
Squats
135x10
185x10
225x10
275x4 (bailed on he 5th)
185x20
God it feels weird squatting last. I just wanted to use my energy for chest and shoulders first...
BB standing Press
barx15 or so in front
barx15 or so in back of head
Just to warm up...
Incline DB bench
40x12
50x10
55x8
60x8
flat DB bench
60x8
65x8
70x5
Lateral raises
20x8
25x8
Standing DB Press
40x3
30x8
35x8
40x6
Seated Hammer Strength dips
140x10
160x10
180x10
Squats
135x10
185x10
225x10
275x4 (bailed on he 5th)
185x20
God it feels weird squatting last. I just wanted to use my energy for chest and shoulders first...