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Runty
12-04-2007, 09:39 PM
Decided to delete the original information here and use this first spot to post my PRs as they come along.

deadlift 285(12.11.08)
squat 255(12.15.08)
bench 240(12.16.08)



Goals for 24th birthday(08.21.09) are as follows:

bench 315
squat 365
dead 405
c'n'j BW
snatch 3/4BW

Runty
12-04-2007, 09:53 PM
Tuesday 12/04/07

Started with the Day #2 plan just to jump right into things.

5 minute warmup row
Squats
45x8
135x5
155x5
175x5
185x5
195x5

LegPress
230+sledx8
250+sledx8
250+sledx8

Leg Curls
100x15
100x15
100x15

EZ Curl(broke wrist in fight a while back and straight BB still hurts)
70+bar x5
70+bar x5
70+bar x5
70+bar x5
70+bar x4

Hammer Curls
35lb DBs x8
35lb DBs x8
37.5lb DBs x8

Workout felt great today. Since I've never done a 5x5 setup before I kinda just worked up to the weight that felt good. Planning on keeping the squats at 195 for a full 5x5 next week. Also how much does a EZcurl bar and the sleds on the leg press usually weigh? As far as I know it was a standard size EZcurl bar and the leg press is like the ones I've seen in most pictures. I'll remember the exact model next time at the gym.

Runty
12-06-2007, 03:34 PM
Thursday 12.06.07
10min warmup basketball
Pullups
BWx7
BW+10x5
BW+10x5
BW+10x5
Bw+10x5
BW+10x4

Lat Pulldowns
100x6
137.5x8
125x8
112.5x8

MilitaryPress
65x8
85x5
100x5
100x5
100x5
100x5

Arnold press
25lb DBs x7
35x8
35x8
37.5x8

Calf raises(on leg press machine)
6plates x3x8

Today was supposed to be standing calf day and wasn't sure exactly where or how to do them. Just figured straight legged was all that mattered. Is that correct? All in all it was a good workout and I'm really liking the BGB and 5x5 setup. Feels like I'm really hitting different areas harder than full body workouts. (obviously) :thumbup:

BigCorey75
12-06-2007, 04:33 PM
let me be the first to post in yer jernl...lol


u got a good base man, your still young (my age) and just keep working and never give up


workouts look good man, no complaint here

Runty
12-07-2007, 08:36 PM
Friday 12.07.07
10 minute basketball warmup
RDLs
45x10
135 5x5

Goodmornings
45x10
95x5
105 4x5

Leg Extensions
100x12
167.5x12
167.5x12

Dips
BWx7
BW+25 4x5

Cable Pulldowns
80x10
90x10
100x10

Decline Crunches
BWx10
BW+10 2x12
Leg raisesx20

For some reason didn't really feel the RDLs and GMs in my hams as much as I thought I would. Must be just cause low weights. I have a rather weak lower core. Crunches were lower cause I did them wrong last time. Can really feel the lats/back from yesterday. Ah well, on to the weekend!!

Coke
12-09-2007, 10:12 AM
Good luck with your plans bro, doing fine so far.

Runty
12-09-2007, 09:42 PM
Thanks for the support guys. Can't wait to hit the gym tomorrow.

Runty
12-10-2007, 03:41 PM
Monday 12.10.2007

10 minute Basketball warmup

Rack Pulls
135x8
225x6
275x5x5

Bent Barbell Rows
45x8
95x8
115x8
135x8

Flat Barbell Bench
45x8
135x6
185x5
195x4x5

Incline DB press
55lb dbs x3x8

Seated Calf Raise
2 plates x 3x10

Shrugs
135x10
185x10

Did some stretching after for the first time in a while. Been reading about foam rolling and thought it would be a good idea to start doing some. Hamstrings and calves seem to stay tighter as of late.

Edit: Forgot to add the shrugs I did at the end, the soreness reminded me this morning though.

Coke
12-11-2007, 05:55 AM
Nice sets for the chest and back guy.

Runty
12-11-2007, 01:47 PM
Tuesday 12.11.07

15 minute warmup BBall

Squats
Bar x8
135x6
195 5x5

Leg Press
6plates +sled 3x8

Leg Curls
100 3x8

Curls w/ EZcurl bar
bar x 8
70+bar 5x5

Hammer Curls
35lb DBs 3x8

Weighted Decline Crunches
BW+10 x 10
BW+25 2x10

Leg Raises on pull up tower
about 30 alternating extended and bent legs

Hamstring were still tight from Friday so apparently the RDLs and GMs did the job, heh. Loving the specialized days of BGB so far, that swull feeling after doing tons of the same muscle feels great. Still not exactly sure if I'm doing the crunches right because I feel it more in the muscle that raises the leg in front then in my abs. The iliacus or something I think. Ah well, on to snowblowing this friggin sleet storm we're getting in Milwaukee. Yay.

Runty
12-13-2007, 03:54 PM
Thursday 12.13.07

15 minute basketball warmup

Wide Grip PullUps
BW x7
BW+10 x5
BW+12.5 x5
BW+12.5 x5
BW+12.5 x5
BW+12.5 x4.5

Lat Pull Downs
100x6
137.5x8
125x8
125x8

Military Press
45x8
95x5
105x5x5

Arnold Press
35lb DB 3x8

Calf Raises on Leg Press
8plates x8
8plates x8
10plates x8

Had a good workout. Right shoulder kinda hurts from doing the wide grip pull ups. I think I might move my hands into the flat part of the bar for a bit while then lats build up. Stupid weak posterior everything :(

Coke
12-14-2007, 06:02 AM
Fine effort for both days man.

Runty
12-14-2007, 08:58 PM
Thanks CoCoa, appreciate the support.

Friday 12.14.07

15minute basketball

RDLs
45x8
95x6
135x5
185x4x5

GMs
45x8
95x8
115x8
125x8

Leg Extensions
150x12
200x12
200x12

Dips
BWx8
BW+30 5x5

Cable Pulldowns
100x3x8

Abs (too tired to count most of the reps for abs)
25lb decline crunches
leg raises on pullup tower
Sideways cable pull? (look up later)
Hold 55lb db at side and tip (look up later)

Raised the weight a bit on the RDLs and GMs. I think last week was harder on the hammies just because it was the first time I really attacked just them.

Was completely racked today, woke up 630am and had class/study groups for finals from 7-7pm. Did so much math today it was hard to keep track of the reps/weights. Cannot wait for semester to be over!!

EDIT: figured I should start adding weight to keep it logged as well. 183 today

Coke
12-15-2007, 08:40 AM
Doing fine dude, on the mark to make a great transformation by next summer.

Runty
12-16-2007, 08:57 PM
CoCoa- thanks pal, and getting it done for next summer is pretty high on the motivation list. Thinking about bulking till like feb/march then cutting a bit.

Runty
12-17-2007, 04:11 PM
Monday 12.17.07
wt. 183.5 lbs
10 minute bball warmup

Rack Pulls
135x8
225x6
285x4x5
275x5

Bent Barbell rows
45x8
135x4x5
140x5

Flat Barbell Benchpress
45x8
135x8
195x5x5 ^ next week

Incline DB Press
55x3x8 ^ next week

Seated Calves
100x3x8

I'm totally spent from exams so I messed up and accidently did a 5x5 with the bent row instead of a 3x8. Decided that I'm gonna start going for max once a month near the first of every month from now on. Not sure if that's too often but that gives me enough time to figure it out. Ordered a foam roller yesterday so that we'll be something new to try. Also the rack pulls didn't really hit my traps like I thought they would. It's only the second time doing them but I think I might be letting my shoulders hang too much. Gonna investigate.

Runty
12-18-2007, 09:27 PM
Tuesday 12.18.07
wt 182.5 pwo
10 minute bball warmup ( was like 1/2" inch away from dunking 2x)

Squats
45x8
135x8
185x5
205x5x5 ^ next week 215

Leg Press
135ps x8
160ps 2x8 ^ next week 180

Leg Curls
110x3x8 ^ next week 120

EZbar curls ( finally figured out the bar weighs 25lbs, deet dah dee.)
100x5x5 ^ next week 105

Hammer DB curls
37.5 x 3x8 ^ next week 40

Abs (saw an article on here bout ab thrashing looked interesting )
Woodchops 70 2x10
Side Raises 55 2x10 each side
Decline crunches bw+17.5 x 12
Leg Raises on tower 20 straight leg, 20 bent

Had an awesome workout today. Probably one my best ever. Completed all my lifts which was really rewarding seeing as how I moved them all up from last week. This means my gains are right on track. Woot. First time I've ever done anything with 200 lbs and it was 5 times. Gives me a ton of motivation for the Christmas break. btw, that ab thrashing really worked me over. I need some extra core work so I think i'll do that whenever I work the abs.

Coke
12-19-2007, 05:50 AM
Looking great, on a roll in here.

Runty
12-20-2007, 04:18 PM
Thanks Coke.

Thursday 12.20.07
wt 183.5 pwo

I feel like an idiot. I went to gym straight from last exam today and forgot what last weeks weights were and did pretty much the exact same workout as last week. Bummer

Pullups (moved in to regular grip width)
BW x 8
BW+20x5
BW+20x5
BW+20x5
BW+20x4
BW+10x4

Lat Pulldowns(again, moved grip to reg width)
137.5 x8
125 x2x8

Military Press
45x10
105x5x5

Arnold Press
35x2x8
37.5x8

Calf Raises on Leg Press
4pps x 2x10
5pps x 10

Could kind of tell I wasn't pushing myself as hard as I should seeing as how I completed all my 5x5s and 3x8s. Basically wasted a week of vertical push/pull. Oh well, still better than nothing right? Shoulder was still a bit tender but nothing like after wide grips. I did some reading and found out that its hell on most peoples RCs. Good thing I did too cause it woulda got nasty fast.

Runty
12-21-2007, 08:21 PM
Friday 12.21.07
wt 187 pwo ?? (gained 3 lbs in a day, and weighed myself 3 times to make sure)

15 min bball warmup

RDLs
45x8
135x6
205x5x5

GMs
45x8
125x8
135x2x8

Leg Extensions
212.5 3x12

Dips
BWx8
bw+35 x5x5

Cable pulldowns
100x8
90 2x8

Abs
Woodchops 70 2x10
Side raises 65lb 2x10
Weighted crunches bw+20 2x10
Leg Raises 2x15

Shrugs
85lb DB 2x12 or so

Went out drinking last night so that may explain the extra weight? Real tired after today, exams are finished and i'm physically and mentally exhausted right now.

North
12-21-2007, 08:23 PM
way to keep moving everything up man

Coke
12-22-2007, 06:37 AM
... exams are finished and i'm physically and mentally exhausted right now.

Payin the cost, that's super...good past couple of efforts bro.

Runty
12-23-2007, 12:56 PM
Thanks for the support north and coke.
Had to move my workouts up a day this week because the gym closes on christmas.

Sunday 12.23.07
wt 185 pwo

15 minute bball warmup

Rack Pulls (had to lower the wieght cause i realised i was letting shoulders hang too much)
45x8
135x5
185x5
225 3x5
245 2x5

Bent Barbell row^ next week
135x8
145x2x8

Flat Barbell bench ^next week
45x8
135x5
185x5
200x5x5

Incline db bench ^next week
60x3x8

seated calf raise
110x3x10

Db shrugs
80 2xfailure
55 2xfailure

Some guy told me that wide grip rows would activate more back muscles but I have a feeling as with all wide grip that it will mess up my sore shoulder even more. I think i'll have to look into that. All in all great day, first time i've benched 200 and it was for 25 times. WooooooooT!1

Coke
12-23-2007, 03:55 PM
Session is looking real nice guy.

Runty
12-24-2007, 10:12 AM
Monday 12.24.07 MERRY CHRISTMAS EVE!!!!!!
wt 186 pwo
10 minute bball warmup

Squats
45x5
135x8
185x5
215x5x5 (was gming a bit out the hole on the last few, gonna stay same for next week)

Leg press
3pps 3x8 (forgot to check weights on the way out today was supposed to try 4.)

Leg Curls
120x12
120x2x10

EZcurl standing curls
105x5
105x4
100x3x5

Hammer DB curls
40 x 8
40 x 2x7

Abs
Leg raises 2x 10 extended then 10 bent knee
weighted crunch bw+20 x10
woodchops 80 2x10 each side
side raises, 55 2x12 each side

Shoulder still sore after workouts, gonna really start doing RC exercises. Get to pig out today though for christmas dinner!!! woot. 2 days off will be nice.

Coke
12-26-2007, 05:44 AM
Solid sets for the legs and biceps, pretty good ab work too.

Runty
01-14-2008, 04:57 PM
Appreciate the support coke.

01.14.08
wt 184 pwo

10 minutes of slow-mo basketball (bad ankle)

Rack Pulls
95x15
135x14
185x12
205x12

Bent BB row
45x12
95x14
115x12

Flat BB Bench
45x14
95x12
135x10
185x8
190x5
190x5

Incline DB Press
40x12
45x10

Random Ab Work
Leg Raises
Side Raises
Planks
Decline crunches, weighted/unweighted

Seated Calf Raises
1pps x2x10


Finally!!! Got back into the gym for real. Lost 2 pounds though and probably got weaker. Back around christmas my shoulder finally was giving me enough problems that I decided to take 2 weeks off. Well I did and the saturday before the week back, I rolled my ankle like a fool. I tried to go to the gym once in the middle of the week but rack pulls aren't any fun on a sore ankle. Calf raises hurt a bit on the bad ankle. Shoulder felt a bit better but only time will tell if it acts up tonight. REAL excited for squats tomorrow, hopefully my ankle will give me full ROM. Oh yeah, weights were low and volume was high just to get a feel for the shoulder and get back into the swing of things. (like a DE day?) I dunno...

Runty
01-15-2008, 10:21 PM
01.15.08
wt 183 pwo :(

8 minute jog

Leg press (cause a guy was doing squats in cage)
2pps x 12 to kill time

Squats
95x10
135x10
185x5
185x5
195x3x5

Leg Press
3pps x 8
4pps x 8
4pps x 5

Leg Curl (forgot the weight)
~130x3x10

EZ Bar Curls
bar x 15
75x10
85x6
95x4x5

Shrugs
135 to failure (~20)
225 to failure (~7)
245 to failure (~6)

DB Hammer curls
30x8
40x8
40x7

Numbers and reps were all over the place again as I'm sort of getting back into the swing of things. I can tell my shoulder isn't all the way better because I could feel it when I was bracing the heavy sets of squats. Feels better than a month ago though. Have a feeling that it was just sore from doing wide grip weighted pullups and wide grip lat pulldowns. We'll see Thursday when I do pullups and military presses.

Runty
01-18-2008, 06:06 PM
01.17.08 forgot to post yesterday

3/4 mile jog warmup

BW chinups (shoulder not 100% yet)
11
7
6
5
5
4 .... weak weak weak, i know not even weighted...

Lat pulldowns
87.5x12
100x8
112.5x8
112.5x6

Military Press
bar x 14
65x8
85x5
95x5
100x3x5

Arnie Press
32.5x8
35 x 2x8

Abs and Calves
Forgot the numbers but it was basically my regular ab and calves workout.

Coke
01-19-2008, 07:19 PM
Kept yourself on track pretty good this past week bro.

Runty
01-23-2008, 12:11 AM
Thanks for the input Coke, it feels real good to be back on track.

I forgot to post my workout from last Friday and can't remember the numbers. (my buddy from Ireland came in town and we drank... a lot). Also didn't have time right after working out to post my Monday routine so I'll get it as close as I can remember

01.21.08
wt 184 pwo

3/4 mile jog

Rack Pulls
45x10
135x8
185x8
225x5
245x5x5

Bent Rows
45x8
95x8
135x3x8

Flat BB Bench
45x15
95x12
135x8
185x5
200x2x5
195x2x5

Low Incline DB press
45x5
60x3x8

Seated Calves
50 per side x3x12

Abs
Leg Raises 2x20
Woodchops 70x10
Side Raises 55x2x12
Wght Crunch 20x15
Planks, 2x1minute

Gonna start using chalk for the flat bench. hands were slipping at the 200 and it was close enough for 5 reps as is.


01.22.08
wt 182.5 pwo ($#%^@$!!!!!)
3/4 mile jog

Squats
45x10
95x8
135x8
185x5
205x5x5

Leg press
3pps x8
4pps x8
4pps x7
4pps x7

Leg Curls
120x2x12
120x8

EZbar curls
25x10
75x8
95x4x5
95x4.5 (so close to completing last rep)

Hammer curls
32.5x8
40x8
40x7

Shrugs
45x14
135x12
225x2x12

Grip?
held 315 to failure x 2

Almost stomped my scale out today when it said 182.5 three times. I'm so glad to be getting back to school this week and get my sleeping/eating/lifting back on track to gain another 20 lbs this semester. F-it, I'm making another steak before I go to sleep right now!!

Coke
01-23-2008, 05:55 AM
Nice training for both days man.

Runty
01-24-2008, 10:18 PM
Thanks Coke. Going full steam ahead now.

01.24.08
wt 184 pwo
3/4 mile jog

Pullups
BWx11
BWx7.5
BWx5
BWx5
BWx4
BWx3
BWx10 (did jump pullups for these)

Lat pulldowns
112x3x10

Military Press
45x10
65x8
95x2x5
105x3x5

Arnold Press
40x3x8

Calf raises on Leg Press
4pps x3x12

Abs
Weighted decline crunches 20lbs x 15
Planks w/ 25 on back to failure
Side Raises 65 x 12
Woodchops 80x2x14

Ah... the sore shoulder has returned. I'm hoping that if I keep doing my RC exercises that it will eventually go away but I'm giving it until early February and then getting it checked out if it hasn't gone away. Back it school and I'm already eating an extra meal or two a day. Calories = mine :drooling:

Runty
01-25-2008, 05:15 PM
01.25.08
wt 185 pwo
3/4 mile jog warmup

RDLs
45x12
95x10
135x8
185x5
210x5x5

Goodmornings
45x10
95x8
135x8
140x2x8

Leg Extensions
225x3x12

Dips
BWx13
BW+25x3x5
BW+30x5
BWx13

Cable Pulldowns
90x3x10

Shrugs
45x20
135x12
185x10
145x10

Thrilled when i saw my weight back up 185 so quickly. I'm gonna try to find a replacement exercise for dips because they seem to be the only exercise left in my routine that really irritates my right shoulder. It's a bummer, but I'd rather have my shoulder than be able to do dips. Hopefully it will strengthen up quickly and so I can keep doing them.

Coke
01-26-2008, 08:01 AM
Fine back-to-back efforts bro.

Runty
01-28-2008, 09:58 PM
Gracias senor Coke

01.28.08
wt 184 pwo

.8 mile jog warmup (my cardio is so very lacking, I was bright red from this session)

Rack Pulls
bar x 10
135x10
185x8
225x5
255x5x5 ^265 next week

Bent Rows
95x10
140x2x8
140x7

Seated Calves (benches were in use so i did em' in the mean time)
100x2x12
110x10

Flat BB bench press
bar x 14
95x8
135x8
185x5
200x5x5 (woot!!) ^205 next week

Low Incline DB Press
30x8
60x3x8 (was going to up it but somebody had the 65's) ^65 next week

Weighted Crunches
22.5x2x15
planks w/ 25lb plate x2 to failure
75lb side raises x2x10

Best workout in weeks. Hit all my weights and reps except 1 bent row but it was up from last week so it's all good. Probably because this is the first time I worked out with chalk. It really lets you take focus off holding the bar and concentrate on form and power. Have to be real sneaky with it though because my gym is a "health club" with the no chalk rule. Managed to pick up a bag from REI that has a little cloth bag so it stays inside the ziplock and on my hands mostly. Chalk FTW!

Coke
01-29-2008, 06:06 AM
Super session overall man.

Runty
01-29-2008, 04:34 PM
Thanks Coke. Haven't moved up weights in a bit so it feels good to be progressing again.

01.29.08
wt 184 pwo
8 minute jog warmup

Squats
bar x10
95x10
135x8
185x5
210x5x5 (GMing a bit on the last set so gonna stay here for another week)

Leg Press
2pps x10
4ppsx3x8 ^add 5lb per side next week

Leg Curls
130x2x12
130x9

EZbar Curls
45x10
65x10
100x4x5
100x3

Hammer DB curls
40x3x8 (last few of the last set used a bit too much back so biceps stay same for week)

Shrugs
45x20
135x12
185x8
225x6
(grip work) held 275 to failure, then held 285 to failure
135x8

So close to getting that squat up to 2pps. It just looks and feels so much more uniform using only 45's. Used some chalk during the squats and it even helped me keep my form on them. The bar wouldn't want to roll down as much as I could control the rotation better with my hands. Weights gonna be flying up from now on.

Runty
01-31-2008, 05:45 PM
01.31.08
wt 185 pwo
.6 mile quick jog warmup

Pullups
BWx10
BWx9
BWx7
BWx5
BWx5
BWx4 (need to rest a bit longer between sets, these burn me out quick for some reason)

Lat Pulldowns
50x12
125x2x8
125x9 ^132.5 next week

Military Press
45x15
65x10
95x6
110x5
115x4x5 ^120 next week

Arnold Press
45x8
40x8
40x6 -40 next week

Abs
Weighted Crunches 25lb x2x15
planks w/ 25lb 2x60s
Hanging Leg Raises 1x8

Calves (Leg Press Machine)
2pps x15
4pps x3x12 ^4 45's and 1 10 next week

Shoulder feeling pretty good post work out and it didn't really hurt at all during the workout either. I think as long as I stick with the close to regular grip width it should eventually go away. Was surprised to see my weight up to 185 because I hardly ate anything today.

Coke
02-01-2008, 06:11 AM
Looking tight for both days guy, keep it up.

Runty
02-01-2008, 08:05 PM
Appreciate the support as always coke.

02.01.08
wt 186.5 pwo
4 minute jog warmup (just got done shoveling and went to the gym so I was good to go)

RDLs
45x10
95x10
135x8
185x5
215x5x5 ^225 next week, (2pps, yay)

GMs
45x12
95x8
135x3x8 ^145 next week(went down cause I tweaked my back shoveling)

Leg Extensions
237.5x2x12
237.5x10 -237.5 next week

CGBP Superset with shrugs (195x3x8)
45x10
95x8
135x5
145x5x5 ^165 next week.

Cable Pulldowns
100x3x10 ^110 next week

Shrugs with 85lb DB
1x10

So I switched dips out for CGBP but I'm not exactly sure what I was doing. My grip was half on/half off the knurled part and I kept my elbows tucked in by my sides. I was bringing the bar down to my lower ribs/upper abdomen. Gonna use a bit more weight next time cause it wasn't exactly a struggle to get the 5x5.

Coke
02-04-2008, 05:58 AM
Damn dude, that's a pretty good effort - keep it up.

Runty
02-04-2008, 07:22 PM
Will do coke. Today's effort was even better. Moohahaha.

02.04.08
wt 187 pwo
5 minute jog warmup

Rack pulls
45x8
95x8
135x8
185x5
225x5
265x5x5 ^275 next week, skip bar warmups

Bent BB Rows
45x8
95x8
140x3x8 (kind of sloppy form, need to bend further, lower to 135)

Flat BB Bench
45x8
95x8
135x8
185x5
205x5x5 ^210 next week (moved up 2 weeks in a row, zing!)

Low Incline DB Bench
65x3x8 ^70 next week (moved up here as well, go chest go)

Seated Calf Raises
110x3x10

Abs
25lb weighted crunches 2x15
25lb planks 2x60s

This was a great lift, had a huge high leaving the gym. Kinda jolted my shoulder on the first bench with 205 though because I was nervous of how heavy it was gonna be. Flew down real fast and sorta bounced it out of my shoulders. Hopefully no long term pain. Can't wait for squats tomorrow and try to hit all new numbers there. WOO . Oh yeah, weight is back up to the highest I had it before as well. Great day.

Coke
02-05-2008, 05:53 AM
No doubt, real nice day in the gym guy.

killxswitch
02-05-2008, 07:46 AM
Good job on your progress, looking forward to seeing how your squats go. Congrats on the weight gain too.

Runty
02-05-2008, 05:39 PM
Thanks guys. If I can keep up the current rate of strength/weight gain, I might hit my goals way earlier than planned.

02.05.08
wt 185 pwo (down 2 again, wtf?)
10 minute basketball warmup

Squats
45x10
95x8
135x8
185x5
215x5x5 ^220 next week (decided to up it from last week anyway, form held up)

Leg Press
2pps x8
4pps+5 x3x8 ^4pps+10 next week

Leg Curls
140x2x12
140x8

EZbar curls
25x8
65x10
100x5x5 ^105 next week (finally got the full 5x5 w/ 100)

Hammer DB curls
40x3x8 ^45 next week

Shrugs
45x10
135x8
195x3x8 ^200 next workout (decided to do 3x8's for shrugs and start progressing more regularly)

Squats were a surprise. Was going to keep the weight at 210 again but decided since yesterday was such a good workout I went for it. Form held up good on everything but the very last rep, bit of a GM but not to bad. The leg press felt insane on my quads for some reason today. Felt a cramp coming on the last set. Starting a 3x8 on shrug days, the sets/reps were all over the place before and it wasn't the greatest form doing 250 or whatever.

Coke
02-07-2008, 05:41 AM
Raising up real smoothly dude, props.

Runty
02-07-2008, 10:44 AM
As always, thanks for the support.

02.07.08
wt 187 pwo
2 mile bike warmup

Pullups
BWx10
BWx9
BWx7
BWx7
BWx6.5 ^next week, warmup on lat pulldowns, then add 10lbs for 5x5

Lat Pulldowns
137.5x3x8 ^150 next week

Military Press
45x10
95x8
120x5x5 ^125 next week

Arnold Press
40x3x8 ^45 next week

Calf raises on the Leg press
2pps x10
4p+10lbs per side x2x10
4p+25lbs per side x10 -same for next week

Abs
Decline crunches bw+30x2x15
Planks w/ 35 2xfailure (did em away from the clock so i couldn't see time)

Glad my weights are moving up in my upper body as fast as my lower body. Was worried my legs might blow up quicker. Can still feel a bit of soreness in my shoulder doing the overhead pressing but it's gone down significantly. Planks work the **** outta my core, should have been doing these years ago...

Coke
02-08-2008, 05:20 AM
Fine job throughout bro.

Runty
02-08-2008, 03:58 PM
Good looking out coke. Thanks

02.08.08
wt 185.5 pwo
15 minute basketball

RDLs
45x8
95x8
135x6
185x5
225x5 ^235 next week

GMs
45x8
95x8
145x3x8 ^150 next week

Leg Extensions
250x3x10 ^262.5 next week

CGBP
45x8
95x8
135x5
145x5x5 ^155 next week (was bring them down to abs, not chest last week)

Shrugs
135x10
205x3x8 ^215 next week

Rope Pulldowns
110x3x10 ^120 next week

All in all a good workout. FINALLY saw a guy doing deadlifts today that knew what he was doing. Had a good talk with him while doing RDLs and he watched my form to make sure my back wasn't rounding and such. Got some good info. He was doing some kind of german volume training where he was doing 275x10x10 with a minute rest between sets. Strongman cardio or something I guess.

Coke
02-09-2008, 06:20 PM
I'm sure you got come compliments along the way these past few months, you've put on some solid pounds.

Runty
02-11-2008, 11:22 PM
You're right about that Coke, definitely turned a few heads and friends that haven't seen me in a year or so get that "damn son!" look. Really keeps the motivation high.

02.11.08
wt 187 pwo
.65 mile warmup walk/jog

Rack Pulls
95x8
135x8
185x5
225x5
275x5x5 ^285 next week

Bent BB Rows
45x8
95x8
135x3x8 ^140 next week, stayed all the way bent this time

Flat BB Bench
45x10
95x8
135x8
185x5
210x5x5 -210 next week, the very last rep I needed just the slightest help from spotter

Low Incline DB press
70x8
70x7
70x6

Seated Calf Raises
115x3x10 ^120 next week

Abs
decline crunches bw+32.5x2x15
planks w/ 35lb 2xfailure

Well, my benching hotstreak came to an end. Gotta keep the same weights again for the DB incline and flat BB. I could probably move up the flat BB but it was really close on the last rep, and I want to be able to do it legit w/ no spot. Need to incorporate some side raises more on the abs too, seems like the middle is getting harder/stronger, but the sides are missing/flabby.

Coke
02-12-2008, 06:11 AM
Fine chest and back day guy.

Runty
02-12-2008, 10:27 PM
Thanks Coke. Was kind of disappointed that I missed a few weights but such is life. Gotta miss eventually, or we'd all be benching 700 lbs in 2 years.

02.12.08
wt 185.5 pwo
15 minute basketball warmup

Squats
45x8
95x8
135x6
185x5
220x5x5 -220 next week, hit the 5x5 but the form was iffy on the last set

Leg Press
2pps x 10
4pps+10x8
4pps+10x5
4pps+10x6 -4pps+10 next week

Leg Curls
150x2x10
150x2x6 -150 next week, (decided to drop reps down to 10 for hypertrophy)

EZbar Curls
bar x10
65x8
105x3x5
105x2x4 -105 next week

DB Hammer curls
45x8
45x7
45x6 -45 next week

Shrugs
45 x10
135x8
205x3x8 ^215 next week

Something was quirky in my left hip today. I think it might have been from my rack pull stance yesterday. Left my running shoes on for some reason and didn't feel that stable. Hopefully nothing serious and I'm definitely going to pick up some chuck's this week. So close to that 2pps squat but I don't wanna blow a leg out getting there.

Coke
02-13-2008, 05:49 AM
Good session overall man.

Runty
02-14-2008, 01:33 PM
Appreciate ya stoppin in Coke.

02.14.08
wt 187.5 pwo -PR
15 minute basketball warmup

Pullups (did 50lb lat pulldowns for warmup)
BWx5
BW+15x5x5 ^BW+20 next week

Lat Pulldowns
150x3x8 ^162.5 next week

Military Press
45x8
85x8
125x5x5 ^130 next week

Arnold DB Press
45x3x8 ^50 next week

Abs
35lb planks 2x40sec
BW side planks 1x both sides

Calf Raises on leg press
2pps x10
4pps+25x3x10

Abs
Decline situps BW+35x2x15 ^37.5 next week

Hit all my weights again today, which is always sweet. Kinda tweaked my wrist a bit doing the arnold presses but hopefully nothing serious. We'll see how it feels tomorrow when doing close grip benches for tris.

Runty
02-16-2008, 02:26 AM
02.15.08
wt 187 pwo
15 minute bball warmup

RDLs
95x8
135x8
185x5
235x5x5

GMs
45x8
95x8
150x3x8

Leg Extensions
50x20
262.5x2x10
262.5x8

CGBP
45x8
95x8
155x1x5
155x1x4 (seemed like a lot of pressure in my shoulder, gonna try replacing these)

Shrugs
135x8
225x2x8
225x6

Cable Pushdowns
120x2x10
120x7

Shoulder felt like it was getting hit way to hard doing the close grips. Need to read up some more on those. Thinking about trying dips again, but need to find another tricep isolation. This week seems like it might be the end of my hardcore newbie gains. Still feel like i'll be able to up the weight at least every 2 weeks for most exercises and I need to eat more. Still trying to put on about another 30-40 pounds so I guess if the pounds keep coming on me, they will still keep coming on the bar.

Coke
02-16-2008, 08:16 AM
Nice back-to-back workouts bro.

Runty
02-18-2008, 10:24 PM
Thanks for the support coke.

02.18.08
wt 187 pwo
25 minute basketball warmup

Rack Pulls
95x8
135x8
185x6
225x5
275x1x5
285x1x5
305x3x5 -315 next week

Bent BB Rows
45x8
95x8
140x3x8 ^145 next week

Flat BB Bench
45x10
95x10
135x8
185x5
210x5x5 ^215 next week
255 5sec negative x2

Low Incline DB press
22.5x10
70x8
70x2x7

Seated Calf Raises
90x8
120x3x10

Abs
Planks w/ 35x2x40seconds
Decline crunches 37.5x2x15

So I decided to switch to a mixed grip today instead of using the hook grip. I didn't really have a problem pain wise on my thumbs, but they are starting to get really thick and rough calasusses. That and the area around the actual calasus is dry peeling skin. Not the most appealing to me and this girl I'm seeing is totally grossed out by it. Mixed grip felt weird as hell but I know, it's supposed to for a few sessions. Tried it both ways every other set and I'm thinking I'll probably switch off each set as long as I use it. Rack pulls went up like nothing today. Also, had a friend of mine at the gym help me with some negatives to get used to heavier weights. Those things fried my shoulders for like 2 minutes at least.

Coke
02-19-2008, 06:18 AM
Good deal on the mixed grip, I personally don't like 'em.

Rusty
02-19-2008, 06:56 AM
Embrace the calluses Runty!

Nice work in here.

How close are your hands on the CGBP? Are you elbows slightly tucked or are you flaring them out even at the bottom?

Runty
02-19-2008, 07:07 PM
Coke - It seemed to be easier on the hands but the twisting is really weird. What grip do you use?

Rusty - My hands are pretty close on the CGBP. I think only my pinkie was off the smooth part in the middle. I was trying to keep my elbows as tucked as possible, but I could only keep them tucked when I brought the bar down to my abs. If I was coming down to my pecs, it seemed like my lats would squish out and make the elbows flare.

02.19.08
wt 187 pwo
10 min walk warmup

Squats
95x8
135x8
185x5
220x5x5 ^225 next week

Leg Press
2pps x8
4pps+10lb x3x8

Leg Curls
70x8
150x2x10
150x6

EZbar curls
25x12
65x8
105x5
105x2x4
15x2x3

Hammer DB curls
45x8
45x6
45x5

Shrugs
135x8
225x8

Not sure what happened but I became extremely exhausted when I started doing curls. Sort of lost motivation because of it and then let my mind start wandering. Tried doing shrugs with the mixed grip and it felt REALLY unnatural. Thinking about bringing in my straps for shrugs. For a bit of extra grip training I'll probably just load up a bar and hold it. Pulling up on my shoulders with the arm turned like it is during mixed grip messes with my shoulder.

Coke
02-20-2008, 06:12 AM
I always use the conventional overhanded grip and with straps on heavy duty movements.

Good day for hitting them legs, biceps and traps up.

Runty
02-21-2008, 05:49 PM
Coke- Thanks man. I have some straps lying around somewhere that I might start using for trap work. Going to try and stick with mixed grip on the DLs for forearm work, but I just can't imagine the shrugs feeling good w/ a mixed grip.

02.21.08
wt 190 pwo!!!!!!!!!!!!!!!
8 minute walk/jog

Pullups
(75lb warmup on lat pulldowns)
BW+20 3x5
BW+20 2x4 -stay at BW+20 next week

Lat Pulldowns
162.5x2x8
162.5x1x7 -stay at 162.5 next week

Miltary Presses
45x15
95x8
130x5x5 ^135 next week

Arnold Presses
50x2x8
50x1x6 -50 next week

Calf Raises on leg press
2pps x10
4pps+25x10
4pps+35x2x10 ^5pps next week

Abs
decline crunches BW+40x2x15
planks+35 1x55s 1x40s
side raises 65x15 70x15

All in all a good workout today. Goofed my shoulder up a little bit again during bench. I think the negatives were a bit much. Finally hit weight of 190. This was a huge accomplishment for me seeing as how I was stalled at 185-187 forever. Might be a bit of water weight, but I've been eating like a madman lately. And I dont care either, the scale said 190. :evillaugh:

Going to do a lighter weight dynamic effort week next week to give my shoulder a break again. Damn thing still won't cooperate fully. Doesn't hurt during or after lifting, but sore when I lean or sleep on it sometimes. Was doing some body weight squats with my heals on some low dumbbells and decided I think I'm gonna give some Oly shoes a try. I've always been more drawn to the way Oly lifters go ATG with the close stance like they have. Only problem is my traps are still pretty girlie and I'll have to get used to a higher bar placement.

Coke
02-22-2008, 05:47 AM
Way to go, up to 190lbs now.

Runty
02-22-2008, 04:43 PM
Coke- It was sweet while it lasted, weighed in at 188.5 pwo today. (insert the sad wa-wa-waaaa sound here)

2.22.08
wt 188.5 pwo BOOOOOO!
1/2 mile walk/jog warmup (gonna start using the new concept 2 they got at the gym)

RDLs
45x10
135x8
185x4
245x5x5 -stay at 245, feeling like my form is a bit weird w/ mixed grip

GMs
45x10
95x8
135x5
155x3x8 ^160 next week

Leg Extensions
75x10
262.5x3x10 -stay at 262.5, wasn't really controlling it all the way down

Cable Pushdowns
50x10
120x2x10
120x9 -stay at 120 again

Shrugs
80x10
135x8
225x2x8
235x8 -stay at 235

Plate Pinches
2xFailure (gonna do them in front of the clock next time so I can try to increase time each workout)

RDLs form seems a bit goofy now that I switched to mixed grip. I'd like to try switching the over/under hands on each set, but when my right hand is the under, it seems to twist my whole upper body. Going to start doing a bit more grip work so I can concentrate on my from more while DLing.

Rusty
02-22-2008, 05:03 PM
Great work Runty, 200lbs is just around the corner!

Coke
02-23-2008, 04:06 PM
Nice workout effort man.

TVS
02-25-2008, 07:18 PM
Awesome gains in such little time, Im am inspired. Dont give up at 200 though!

Runty
02-25-2008, 09:02 PM
Thanks guys. The support really helps me keep moving the weight up. Rusty, that quote you have from Rhodes is great. Can't weight to not be a woman any more, haha.

02.25.08
wt 190 pwo
8min row warmup

Rack Pulls
95x10
135x10
185x3x10

Bent BB Rows
45x10
85x10
95x3x10

Flat BB Bench
45x15
95x10
135x3x10

Low Incline DB Bench
40x3x10

Seated Calf Raises
70x3x10

Abs
BW planks and side planks 1x30s
Flutter Kicks 1x25
Hanging Leg raises 2x8
Decline Crunches BW+20 1x15

Planning on taking it a bit easy this week. Doing a sort of dynamic effort week. Focusing on really strict form and trying to move the weights really fast and with explosion at the bottom. Felt pretty good to just keep the blood moving. Well I've been doing some research for the last week or so about weightlifting shoes and looks like spending a crap ton on AdiStars is the recommended route. They are supposed to be the most comfortable and last pretty long. Going to switch up squat form a bit and start doing front squats on QUAD day instead of the leg press machine. Trying to move to as much free weight as possible. Need to find out where and when to start doing some cleans to help with my explosiveness for dunking.

Runty
02-26-2008, 09:54 PM
02.26.08
wt 190.5 pwo
8min walk/jog warmup

ATG Squats (put 5's under my heels)
45x10
95x10
135x3x10

Front Squats
45x10
95x3x10

Leg Curls
80x3x10

EZbar Curls
25x10
65x3x10

Hammer DB Curls
27.5x3x10

Shrugs
45x10
135x10
205x8
185x2x8

Tried out the new squat form today and it's definitely a bit different. Used some 5lb plates under my heels to see how it would feel to have oly shoes and I could really get low. Could definitely feel it a bunch more in my quads after the back/front squats. First time I've ever tried front squats so my wrist flexibility sucks. These seem like they make your core work really hard to stabilize. Found out I'm getting like $950 back from taxes so I feel like getting some Oly shoes will be my treat to me for gaining 30lbs.

Runty
02-29-2008, 08:37 PM
Forgot to post workout yesterday.

02.28.08
wt 190
10min basketball warmup

(warmup on lat pulldowns)
Pullups
BWx5x5

Lat Pulldowns
87.5x3x10

Military Press
45x8
85x3x10

Arnold Press
27.5x3x10

Abs
BW planks and leg raises

Calf Raises on leg press
3pps x3x10

02.29.08
wt 190
shoveled driveway for warmup

RDLs
45x10
95x10
135x3x10

GMs
45x10
95x3x10

Shrugs
135x8
225x3x8

Leg Extensions
162.5x3x10

Cable Pushdowns
80x3x10

Shoulder is feeling better after the light week. Hopefully it doesn't jacked up again next week. Going to try and work some more Oly lifts into my workout. Might try to switch rack pulls/rows out with power cleans. Been doing some reading on Oly lifts and they really help people's verticals. I can dunk like 1 in 25 tries now and with another 2-3 inches I should be able to throw down every time.

Coke
03-01-2008, 08:35 PM
Glad to hear the shoulder is clearing up ok...lifts are looking good, keep it up.

Runty
03-03-2008, 11:43 PM
Thanks Coke. The shoulder seems to be getting a bit better, but I've decided to have it looked at anyways. Apparently the sports rehab clinic next to the gym I go to has a free checkup policy. I'm going to go and see what they have to say about it.

03.03.08
wt 190.5 pwo
12min bball warmup

Rack Pulls
45x8
135x8
185x4
225x3
275x2
315x2x5
295x3x5

Bent BB Rows
45x10
95x6
145x2x8
135x8

Seated Calf Raises
70x10
120x3x10

Flat BB Bench
45x12
95x8
135x5
185x3
205x4x5
135xBurnout

Low Incline DB Press
70x8
70x7

Abs
Hanging Leg Raises 2x10ish
Decline Crunches BW+40x2x15

So I've decided that the Monday workout is my least favorite. It seems like rack pulls only help my grip because I never feel them in my lats/traps really. Bent rows are alright but not my favorite and Flat BB bench just irritates my shoulder.

Planning on switching some of my lifts over to Oly lifting slowly but surely. Powercleans will probably replace rack pulls/rows.

Runty
03-07-2008, 02:12 AM
ROUGH last few days for midterms.

02.04.08
wt, not sure
8min walk workout

ATG squat
185x5x5

Front Squat
135x3x8

Leg Curls
150x3x10

Shrugs
135x8
225x8

Hang Jump Shrugs
245x2x6

Short workout, didn't really remember what happened tonight as I was doing a crap load of math work. Numbers all get mushed into my head cause I stayed up all night. Weeeeee.e...e..

Coke
03-07-2008, 06:40 AM
ROUGH last few days for midterms...

Keep hanging tough while getting your education man, I know you've got a lot on the plate.

Runty
03-08-2008, 05:05 PM
Thanks for the support Coke.

03.08.08
wt 190 pwo
basketball warmup

Pullups
BW+20x2x5
BW 3x5

Lat pulldowns
162.5x2x8
162.5x6

Military Press
135x3x5
135x3
Push Press 135x5

Arnold Press
50x2x8
50x7

Shrugs
135x8
225x8

Jump Shrugs
275x10

Jump shrugs were too heavy, back feels all sore post workout. Like they were compressing my core too much. Hopefully it goes away. Missed my Hamstring day workout due to school. Bummer.

Coke
03-10-2008, 05:54 AM
Fine sets for the back and shoulders bro.

Runty
03-12-2008, 03:18 PM
Thanks cokoa

03.11.08
wt 190
45 minute bball

ATG Back squats
45x8
95x3

Front Squats
45x1

Shrugs
45x8
135x8
225x2x8

Jump Shrugs
225x8

****ing left knee was blowing out or something. Felt like my knee cap was going to blow off when I was getting to around parallel or lower. I think its because I was practicing them last week with my shoes on and plates under the heels. Was trying to see how it would feel to do atg squats with oly shoes. Only thing is, I think with the 5's under my feet I was actually putting a lot of push through my toes. Still going to get the shoes seeing as I took my shoes off later and placed some dumbells (heel on the handles of 3's) at home and made sure to keep the weight on my heels. Felt much better. Stupid knees, stupid shoulder, stupid body being a pussy while I'm trying to get hyuuge.

Coke
03-13-2008, 06:05 AM
Stupid knees, stupid shoulder, stupid body being a pussy while I'm trying to get hyuuge.

Just paying the price or the cost to be boss bro, lol - ;)

Runty
03-13-2008, 05:47 PM
Haha. I like that Coke, "Paying the cost to be boss".

03.13.08
wt 191
10 min basketball, 5 min incline walk

Pullups
BWx8
BWx8
BWx6
BWx6
BWx8

Lat Pulldowns
167.5x8
150x7.5
150x7

Military Press
45x11
95x5
115x2
135x2x5
135x2x4
135x2

Arnold Press
50x8
50x7

Hanging Leg Raises
3x15ish

Calf Raises on Leg Press
2pps x10
4pps x2x10

Decline Crunches
bw+40x15
bw+30x12

I finally realized that my breathing is totally off while doing pullups. I basically hold my breath for the first 5-6 and that is why they have been so inconsistent. Been working on racking the bar on my shoulders a bit more to increase wrist flexibility and get ready to start learning cleans. Probably ordering the shoes this weekend. Still want the Adistars. SO expensive though.

Runty
03-15-2008, 07:34 PM
Well, I managed to sabotage myself again. Was shooting around playing basketball for a warmup and got pressured into a 3vs3 game I didn't really want to play. Had running shoes on and ended up rolling my ankle when some clumsy old man tangled himself up with me. Don't think the roll was too bad, but I was going to send out an order for some lifting shoes that probably will sit around for a month before I can put anything over bodyweight on my foot. LAMECAKES!!

Coke
03-17-2008, 05:57 AM
Wow man, ***** be happening at times.

Runty
03-31-2008, 06:10 AM
Well spring break is over and I can finally get my training back on track. Got some new Oly shoes coming either today or tomorrow and my grippers came over the weekend. Got a trainer and a #1 from CoC. Going to start posting my grip training on here as well because I figured it makes sense to keep the log all together.

03.31.08

Grip Training

Left hand: Trainer 1x7, 1x7, 1x6, white extensor 3x10
Right hand: Trainer 3x10, white extensor 3x10


Hopefully will have a chance to get to the gym tonight but I might just wait till my shoes arrive. Probably lost a bunch of weight this week from not eating enough and over drinking a few nights. Going to start weighing myself once a week as well instead of daily. Might be more excited about "overall" progress than gaining .125 lbs a day.

Coke
04-01-2008, 05:04 AM
Seeing you get started with the grippers is sweet.

Runty
04-01-2008, 11:04 PM
Thanks Coke! I'm hoping to gain some strength and hopefully some size in my hands/forearms. Right now when I go to shake a real man's hand they totally eclipse my little lady-boy fingers.

04.01.08

Grip training

left Tx5, Tx5, Tx5miss, WHITEx3x10
right Tx10, Tx10, Tx10, #1x1miss, WHITEx3x10


damn my left hand is lagging bad. Couldn't even get the damn thing to touch on the last set of 5. I wonder if I should hold off on the right hand a bit until the left catches up. Forgot that it was just yesterday I did first workout. Going to do grip on T, TH, Sat. Shoes came today and didn't ****ing fit. Waited forever and got the Adistars and I just noticed 2 days ago that there is a new Do-Win for 90$ cheaper. Going to get the Rogue black shoe when I return the Adistars. Sunuva! #$%!@ *sits down and waits another month to start Oly lifting*

Runty
04-03-2008, 05:13 PM
04.03.08
basketball warmup
few hyperextension warmups

Deadlifts
45x15
115x8
135x5
185x3
225x3x3 I got weak fast. Although the strength might be there, I just got tired as this being one of 2 workouts in the last 3-4 weeks.

Shoulder Rehab:
bent rows
face pulls
pushups
external rotations

Grip training:
Static holds to failure
225; 275; 275; 295
Plate pinches to failure; x2

All the shoulder stuff was done with really light weight and tons of reps. Talked to this friend of mine's mom and it turns out she's in getting inducted into some sports physio "hall of fame". Yeah, apparently they have that. She's going to take a look at my shoulder this weekend and see if any of my movements are bad or there is any imbalances in strength. Can't wait to get this damn thing looked at and I'm sorta mad I waited this long to finally get serious about fixing it.

On a lighter note, my newer new shoes for Oly got shipped today. Getting these slick looking Rogue's(slick as far as Oly shoes are concerned) for $90 cheaper than the Adistar.
http://www.roguefitness.com/catalog/images/roguedowin.png

Runty
04-08-2008, 09:43 PM
Sat Grip training
Left Tx5+5miss, Tx4+6miss, Tx4+6miss WHITEx3x10
Right Tx10, Tx10, Tx10 1x1miss WHITEx3x10


Today Grip Training
Left Tx5+5miss, Tx5+5miss, Tx5+5miss WHITEx3x10
Right Tx10, Tx10, Tx10 1x1miss WHITEx3x10

Moving up to the green extensor band next time to see how hard it is. Going to wait till I can get the left hand closing the Trainer 8 times before I start going hard at the 1 with right. I know there is going to be some imbalance, but I want as little as possible.

On a side note, these damn weightlifting shoes are taking forever. Roguefitness.com sent me an email last thursday that said "shipped" and the UPS tracking thing still only says "billed" like 5 days later. THe adistars were way to big so I ordered a whole size smaller in these, they better ****ing fit.

Runty
04-11-2008, 12:40 PM
Grip Training

Left Tx7+3miss, Tx8+2miss, Tx10, 1xmiss GREENx3x10
Right Tx10, Tx10, Tx10, 1x2 GREENx3x10

hard to judge if its a full open on the bands, so i'll just do greens until they get easy to go all the way.

Turns out the shipping on the shoes was just the billing order to the distributor. Going to take till next Monday for shoes. So impatient. Been like a month since I ordered my first pair, sent back, ordered the second and been waiting. Really discouraging.

Coke
04-13-2008, 11:12 AM
Way to keep up with them grippers dude.

Runty
04-13-2008, 10:52 PM
Thanks Coke. Feels like the strength in my left arm is progressing really fast. Plus grip training is really fun.

04.13.08
Grip trainer

Left Tx10, Tx8+2miss, Tx7+3miss, 1x1miss GREENx3x10
Right Tx10, Tx10, Tx10, 1x2+1miss GREENx3x10

Shoes should be arriving tomorrow. Have been slacking really badly in the gym lately. Only been there about 2 times in the last 2 weeks and the workouts were so half assed they weren't worth posting. Need to get back on track and get my strength back.

Runty
04-14-2008, 11:26 PM
Okie dokie. Shoes cames, they fit and they make deep squatting easy as hell. Time to get the journal back up and running and get back at it again.

04/14/08
Warmup:
10 minute walk 4.5 pace/9 incline

ATG Squats
45x12
95x10
115x10
125x6
135x5

Front Squats
45x10
95x10
115x6
125x3

Hanging Leg Raises
2x12

Shrugs
45x10
135x10
225x10

Hang High Pulls?
225x2x5

Static Hold
315x3xfailure

Plate Pinches
2xfailure

EDIT:
Walking Lunges
carrying 35's 8 per leg x 2 then farmers walk back to start

Some rotator cuff work at the end. Going super deep on the squats really hit my quads. Even with that light of a weight and not having worked out in a while my legs are exhausted. I've officially turned into a wuss again. Hopefully the strength returns quick.

Coke
04-15-2008, 05:50 AM
Glad you got them shoes...damn good workout effort.

Runty
04-20-2008, 01:40 AM
Thanks Coke. I'm glad I finally got the shoe situation squared away as well.

4/17/08
Warmup
12min walk-run 5.0 pace / 9 incline
BW hypers x 20

Deadlifts
45x15
95x5
135x4
175x3
195x4x5

Power Cleans
45x5
135x3

Bent Rows
13x2x8

4/19/08
25min basketball

Grippers
Left Tx10, Tx10, Tx9+miss, 1x1miss GREENx3x10
Right Tx10, Tx10, Tx10, 1x1+1miss GREENx3x10

Grippers are coming along nicely. Left hand almost got a full 3x10 on the trainer. Tweaked my back a little doing the deadlifts on thursday so I'm going to back down the weight for the next session or two. Hopefully squats today won't aggravate it too much. Power clean form needs quite a bit of work. One step at a time though. Have no idea where my weight is at right now. Haven't weighed in a while. Still haven't talked to my friend's mom about the shoulder either, it's top priority this week.

Runty
04-21-2008, 09:44 PM
04/21/08
Weight: 189.2
Warmup
12min walk 3.5pace, incline up to 12.0
Hypers 2x15
Shoulder/RC exercises

Front Squats
45x10
95x6
115x4
135x5
155x4x5 ^165 next session

Back Squats atg
155x2x8

Shrugs
45x10
135x8
225x2x8

Hang High Pulls
225x2x5 ^lower to 175 (too heavy for explosiveness)

Static Holds
315x3xFailure

Plate Pinches
2xFailure
superset with
Hanging Leg Raises
2x8

Walking Lunges
2x10 w/ 40's

Planks
2xFailure w/ 35

Stretched for 10min

Feels so damn good to be back in the swing of things. Been doing some RC exercises to the get the shoulder back in action, but I have a feeling it's going to be awhile. Need to work on flexibility in the bottom of the squat. Ankles mostly.

Dirk Pitt
04-22-2008, 11:40 PM
Damn dude, you have made some SICK ASS gains. Keep it up for sure. If you want another grip strength exercise just hang from the pullup bar until failure. I used to know a guy that did this all the time and he could crack walnuts between his thumb and forefinger. Also, you might want to check out wannabebig.com/article.php?articleid=265 for your shoulders. (It wont let me post links because I dont have a high enough post count, even though I do but for some reason it is keeping my post count at 0 so I had to **** up the url). I set the adjustable cable machine to elbow height and then do the arm inward and arm outward rotations that are pictured in the article with super light weight, I use 10lbs, and it keeps my rotator cuff problems at bay. I always do a few sets of those before any shoulder intensive exercise like bench or pull ups to get the RC's warmed up. The article also shows how to do those same exercises with DBs on a bench, but I find it MUCH easier to use the adjustable cable machine.

Coke
04-23-2008, 05:57 AM
Sessions are looking solid bro...appear to be finding a whole new groove.

Runty
04-23-2008, 04:22 PM
Thanks for stopping in Dirk and Coke. I'm definitely getting back on track, guess you could say I'm coming out of my winter hibernation/bit of a depression. Usually around February and March I really start to get sick of winter and the lack of outdoor activity up here in WI. Dirk, I've got that article bookmarked as well as a few others with similar stretches/exercises. Thanks for the heads up though. Also, those hanging to failure things are pretty much like static holds I'd imagine. I usually just load the barbell with like 315 or so and hold it till my hands give out.

04/23/08
Grip Training
Left Tx3x10, 1x1+1miss, 1x1miss, GREEN 3x10
Right Tx3x10, 1x5, 1x4, GREEN 3x10

Runty
04-24-2008, 04:05 PM
04/24/08
Warmup
12min walk 4.0pace/9incline
Internal/External rotations 2x16 each w/ 10 lbs
Hypers 2x20

Deadlifts
45x15
115x5
135x3
155x1
175x5x5

SLDLs
205x2x8

Bent Rows
135x3x8

Rope Pushdowns
60x1x12
80x2x10

BB Curls
60x3x8

As it turns out my form hasn't been so great on my deadlifts. Since I started off doing rackpulls and RDLs I've never really had to pull the weight off the floor that much. Had a guy who knows whats up at the gym watch my form today and he said my back was rounding a bit. I'm not sure if it's because my back is weaker than I thought or my hamstrings are too tight. I've been stretching like crazy lately to be able to get the olympic lifts started. Lowered the weight and am going to work my way back up. I feel like a beginner again doing such low weights on the squats and deads. Benching and OH pressing is officially out until my shoulder rehabs. Decided to do some lame curls/pushdowns to keep the muscle on my bi/tris while I weight to get back into pressing and pullups.

Dirk Pitt
04-24-2008, 06:54 PM
Hey man, dont get all bummed out. Just get your form problems fixed and work your way back up. You will be up to the heavy **** again soon enough. Taking the time now to fix your form will pay off down the road and will be way better than rounding your back with a bent bar and throwing out a disk. I totally hear you on the end of winter man, I am so glad it's been nice out, and I finally got out and got a good hike in today. Of course winter will probably not give up quite so easily, and there will probably be a nice spring dump of a foot or 3 of snow before summer arrives where I am. ****ing spring in colorado, it will be 70 one day, then snow a few feet the next day, and be 65 the day after that.

Runty
04-26-2008, 08:23 PM
Thanks for the reassurance Dirk. I know once my form gets better the weight will come back quick enough. Hopefully my posture will improve a little bit as well now that I'm working the back more than the front.

04/26/08
Grip Training
Left Tx3x10, 1x1miss GREENx3x10
Right Tx3x10, 1x5+1miss, 1x1+1miss GREENx3x10

Just got my tax return back so I'm getting a few jump stretch bands for some extra shoulder rehab work. Going to start doing some terminal knee extensions as well to help get my knees strong for Oly squats. Rather have healthy knees my whole life than hyuuge quads. Also planning a trip to Colorado when schools out. Gives me something to look forward too.

Runty
04-27-2008, 09:21 PM
04/27/08
wt. 189.2 (on the rise again)
Warmup
15min walk, 3.5-4speed, increase incline 1 every minute
2x15 hypers
arm swings, front/side raises with 5lbs

Front Squats
45x12
95x6
125x3
135x2
165x5x5 ^175 next workout

Back Squats atg
165x3x8 ^175 next workout

Shrugs
45x8
135x8
225x3x8

Hanging Leg Raises
2x10

Walking Lunges
40lbs 2x8 each leg

Planks
35lb plate 2xfailure

All in all a good workout. Wrists are getting better and holding the bar in the rack position, although the last few reps on the last sets puts a lot of pressure on the wrist. Can feel the strength coming back and my form feels better and better each workout.

Coke
04-28-2008, 06:12 AM
Effort is very nice guy.

Runty
04-28-2008, 10:34 PM
Appreciate the encouragement as always Coke.

GREAT NEWS TODAY!!!! I GOT MY SHOULDER LOOKED AT!!! FINALLY! Pretty good news too. No major damage, just a bit of inflammation and some imbalances. Turns out the serratus anterior and lats are a bit weak and the teres minor is too tight. This basically means that shoulder blade follows my humerus too much when I move it up or forward. That's why any pressing has been pissing it off so much. Got a few exercises, stretches, and re-educating movements to practice to get it back in shape. Bands should come on Wednesday and rehab begins!

No workout, just really excited to hear my shoulder wasn't in as bad shape as I thought.

Runty
04-29-2008, 09:38 PM
04/29/08
wt 187.5?
Warmup
15min walk 4.0pace/+1 incline per minute
Hypers 2x15
Arm circles w/ 2.5lbs

Deadlifts
45x12
95x6
115x5
135x4
175x6x5

Bent Rows
115x3x8

SLDLs
205x3x9

Shrugs
135x8
225x3x8

Static Holds
315x3xFailure

Plate Pinches
2xFailure

Pullovers
20x2x20

New scale I have broke, and the old one says I'm 2lbs lighter. Lame. Going to just use the old one again and use that as the gauge. I'll weigh my self at the gym on a nice balance they have and see if mine is high or low. Did some pullovers to help stretch my ribs and abs, need to work on my posture to help my rehab. Shoulder felt good today. Bands come tomorrow and if all goes well I might be back OH pressing in 2 months! Woo.

Coke
04-30-2008, 06:20 AM
Good hearing you're not so bad off man...fine workout session.

Dirk Pitt
04-30-2008, 03:18 PM
Great news about the shoulder! Nice workout yesterday too.

Runty
05-01-2008, 08:34 PM
Coke- Tell me about it, big chip off the shoulder. Thanks for the support.

Dirk- Thanks man. The workouts are getting more and more intense as I get back into things here.

05/01/08
Warmup
15min walk pace 4.0/+1 incline per min
1x20 hypers
20ish front/side raises with 5lbs.

Front Squats
45x15
95x7
135x3
155x1
175x5x5 ^180 next workout

Back Squats atg
175x3x8 ^180 next workout

Hypers
bw+25x2x10

BB curls
60x3x8
superset w/
Cable Pushdowns
70x12
100x2x10

Knees have been crackling quite a bit when I get to the bottom of my squats. Seems like it's innocent because no pain from it, but it still weirds me out. I think it may have to due with some hamstring flexibility issues. Been working on stretching/foam rolling whenever I can(which is becoming more and more often) to keep the DOMS at bay and get more flexible. It's insane how many stretches you can do with those jump stretch bands. Watched an hour or so of Dick Hartzel's videos and found some good stretches that might keep me from rolling my ankle so much too.

Indifference
05-01-2008, 09:09 PM
Hey man I just browsed through the journal! Looking pretty solid in here. Seems everyone has shoulder issues nowadays, good to hear yours don't require the knife! I can vouch for PT helping a bad shoulder, helped me out a lot. Keep a close eye on that knee. I know it seems innocent enough when it doesnt hurt, but some of the worst cases of tendonitis come from crackling noises (my shoulder for one). Keep up the solid work in here bro!

Keith
05-01-2008, 09:12 PM
Good stuff in here, man! Good news about the shoulder, too. That can never be fun if it's serious. I'll be stopping by here more often.

Coke
05-02-2008, 06:12 AM
Looks nice bro.

Dirk Pitt
05-03-2008, 12:11 AM
Looks nice bro.
^^ What he said

Runty
05-03-2008, 12:56 AM
Hey man I just browsed through the journal! Looking pretty solid in here. Seems everyone has shoulder issues nowadays, good to hear yours don't require the knife! I can vouch for PT helping a bad shoulder, helped me out a lot. Keep a close eye on that knee. I know it seems innocent enough when it doesnt hurt, but some of the worst cases of tendonitis come from crackling noises (my shoulder for one). Keep up the solid work in here bro!

Yeah, shoulders are a bitch. Never really knew how complex they are, but it was always healthy so I guess I just took them for granite. Good heads up on the crackling, I think my hamstrings are a bit inflexible so I'm going to go down till right before the crack and see if I can slowly work it out.


Good stuff in here, man! Good news about the shoulder, too. That can never be fun if it's serious. I'll be stopping by here more often.

Thanks man. Appreciate you stopping in and glad to have ya!


Looks nice bro.

Thanks Coke


^^ What he said

Thanks Dirk. You from CO right? I think I might be taking a vacation to Boulder and camping in Moab, UT when schools out. Got some sisters who live out there.

05/03/08 in the AM
Grip Training
Left Tx3x10, 1x1+1miss, 1x2miss GREENx3x10
Right Tx3x10, 1x10, 1x3+1miss GREENx3x10

REAL surprised that I got 10 on the #1 with my right hand. Strength is definitely get back up quick. Starting to see some veins in my forearms when they are warmed up too.

dblockspky
05-03-2008, 06:34 AM
Good work dude. How many times could you close the gripper the first time you got it?

Runty
05-05-2008, 09:01 PM
Thanks dblockspky. I first ordered the #1 and could only close it once with my right hand, and none with my left. I ordered the trainer so I could work/warmup better with a couple reps. I also have a ****ty Everlast brand one from dunhams that I close like 30 times to warmup for the real CoC. I had not been doing any heavy lifting for quite awhile though so my strength was lacking. Came back pretty quick though, and now I'm hoping to improve it.

Forgot to post Saturday's workout.
05/03/08
Warmup
20min basketball
1x20 hypers

Powercleans
45x10
115x6x3

Deadlifts
165x3x5

Bent Rows
45x8
135x3x8

Shrugs
135x8
225x3x8

Planks
BW+35x2xFailure

So I'm convinced my hamstrings are tight as hell. They are causing me to round my back in the lower portion of the deadlift. I can barely setup correctly and any heavy weight immediately blows form. Also haven't been pinching my shoulder blades together as well as I need too. Still relatively new to full ROM deadlifts so I'll have to work back up with good form. I have no idea how I didn't hurt myself pulling the 245x5 max back in December. I'm also sick of the hexagonal plates at my gym, and since I plan to start doing lots of pulling, I'm starting to look for a new gym. There is a Crossfit gym for 50/month but it's like 35 minutes away. Shins getting battered when putting down the hex plates, and I have to either waste energy putting the bar back in the right spot, or regrip and reposition my feet. Total rhythm killer.

Dirk Pitt
05-05-2008, 10:09 PM
Nice workout. Glad to hear your grip strength is coming back. Yes I do live in CO, I am in a small town about 20mi west of Colorado Springs. Kiaran and ddegroff (sp?) live in the denver area, which is pretty close to boulder. If you are in Co let me know and maybe we can all get together somewhere. I dont know the boulder / denver area very well but if you want to come to the springs I know lots of places for sightseeing / hiking / camping / mtn biking (and a good place to rent a bike) if you are down.

Indifference
05-05-2008, 11:09 PM
Solid lifting runty! I hear you on the hamstring tightness. After years of perpetual sitting on my ass, my hamstrings are always tight. They can really blow your form on squats for sure and pulling I imagine as well. Lately ive been incorporating some daily stretches to help loosen mine up to help with some depth issues. It has definitely helped and if you want to work on your flexibility I would definitely suggest it! Also 35 isnt too far of a drive compared to what alot of the pro guys do, but Ive never used hex plates so I dont know how bad they suck (but it sounds like they do alot). Keep up the solid work in here buddy!

Runty
05-08-2008, 08:19 PM
Dirk - Thanks man. Starting to plan the trip out a bit and probably going camping down in Moab, UT for a bit in the beginning. Might be visiting some friends in Breckenridge to so I'll try to figure out if I can fit it in a workout or something.

Indifference - Thanks bud. Started doing the hamstring stretches as well. Spent do long in front of the TV and computer. They are so tight all the time. They were so tight today I couldn't even hardly do squats.

05/08/08

Edit: Grip Training
Left Tx3x10, 1x2miss, 1x2miss, YELLOW 3x10
Right Tx3x10, 1x6+1miss, 1x3+1miss YELLOW 3x10

Went to workout today and just had nothing in me. Sleep schedule has been real messed up lately. Stayed up for like 40 hrs writing a last minute paper then studying for a test I forgot I had. Not to mention a 11 hr day of classes in there. After sleeping for like 11hrs last night my back was sore and legs/hips were super tight. Tried doing squats and just kept rounding over and leaning onto my toes to much. Still pretty fatigued so I got frustrated real quick and decided it best to leave before I got hurt. Fixed my squeaky serpentine belt on my car though so I can drive with windows open without getting annoyed as hell now though, woo woo.

Dirk Pitt
05-08-2008, 11:11 PM
Good decision leaving before you hurt something. Some days the workouts just don't want to happen. Glad you got your belt fixed, squeaky belts SUCK.

Coke
05-10-2008, 08:19 AM
Props on the enormous time spent studying for that test and the school classes.

Runty
05-12-2008, 10:04 PM
Dirk - I know. That day was one of those days. Where you get so mad at the weight you just want to grip it and rip it no matter how bad form gets. Gotta draw the line there and chill out.

Coke - Thanks man. This is the first time in college finals have taken a toll like this. Sleep is all over, brain just seems to quit on me at certain points of studying and my workouts are suffering. Only 1 more week though and I'm on vacation, climbing in the mountains and sleeping under the stars.

05/12/08
weighed in at 186
Warmup
3/4 jog
Crossfit warmup

Powercleans
45x8
115x2x3

Hang Powercleans
115x4x3

Deadlifts
115x5
165x4x5

Shrugs
45x8
135x8
225x3x8

Static Holds
225xfailure
315x2xfailure
225xfailure

Seated Cable Rows
100x12
130x8

So I'm slowly but surely determining my major weaknesses and it's turning out to be just about everything in posterior chain except my calves. Going to start pulling twice a week. Been working on my shoulder and it seems to be getting better. Basketball is out. Never really figured it out, but my arm is above shoulder height a LOT more in basketball than any set/rep scheme of presses. Did the crossfit warmup for the first time today and liked it. Really gets all the muscles groups ready to go. Also made me realize how weak I've gotten. Could only do 6 pullups and 6-7 dips. Shoulder held up in the dips though which is a big turning point. Going to be trying light benching next week.

Dirk Pitt
05-13-2008, 12:03 AM
Nice workout. Glad to see you know what your weaknesses are and have a plan to improve them. Too many people ignore their weaknesses and only focus on making their strengths better.

Coke
05-13-2008, 05:56 AM
Good deal man, them static holds will do much to help with your grip training in the future.

Runty
05-14-2008, 11:53 PM
Dirk - Appreciate the support. I saw a quote once, forgot who it was from, but it was about how champions work on their weaknesses first instead of their strengths. I've always had the "only strong as the weakest link" mentality.

Coke - You ain't lying. Doing those static holds with 315 makes doing my work sets feel like air. Anytime I do anything over loaded like that, it tricks my muscles into thinking the work is twice as easy.

05/14/08
Grip Training
Left Tx2x10, Tx6, 1x10, 1x6+2miss, Tx10 YELLOWx3x10
Rigt Tx2x10, Tx6, 1x3+2miss, 1x2+2miss Tx10 YELLOWx3x10

Pissed that my left was so weak. Kind of felt like my arms weren't warmed up that well because I had been sitting around and then just decided to hit the grippers. The trainer is getting easy as hell already. Hopefully the #1 will be easy as hell is short order.

Runty
05-15-2008, 11:21 PM
05/15/08
Crossfit warmup

Front Squats
45x15
95x8
115x6
135x5
155x3x8

ATG squats
185x4x5
135x8

Some pullovers and RC stuff

Bench
45x2x15

Stretched out really good today before squatting and the knee popping/clicking was much less frequent. The crossfit warmup definitely gets me going faster and is way more fun than walking and/or running. First time back on the bench in quite awhile and nothing was hurting doing just the bar. Hopefully I'll be back benching and OH pressing soon. My arms got super weak. Can hardly do the BW dips and pullups rx'd in the CF warmup.

Dirk Pitt
05-16-2008, 01:16 AM
Nice leg day. Glad to hear you will be pressing again soon bro!

Coke
05-16-2008, 05:53 AM
Props on the workout man.

Indifference
05-17-2008, 01:57 PM
Nice leg day man. So hopefully the added stretching and the warmup will loosen up your legs so the popping is less frequent. Keep it up big guy!

Runty
05-17-2008, 03:41 PM
Dirk - Coke - Indifference: Thanks guys. Appreciate the support as always.

05/17/08
wt 190.5 after a big shake
Crossfit warmup 3 rounds 15 reps (only went 10 on pullups/dips)

Powercleans
45x10
115x5x3

Hang powercleans
115x2x3

Deadlifts
185x3x5

Bent BB Rows
45x8
95x8
135x2x8

Shrugs
135x8
225x2x8

Was going to try doing some OH press but I was pretty tired from the pulling. Planning on going back on BGB split when I get back from Colorado. Need to modify it a bit to figure out where and when I want to some work on the Oly lifts. Need to work on my form a bit while doing the powercleans as well. I'm not repositioning my feet properly after the pull. Need to get wider and angled out more so I can have a softer landing on the rack. My shoulders are bruised as hell from monday/saturday sessions of practice. Hoping to get one more good leg day in before vacation but I have finals all week this week.

Runty
05-19-2008, 12:56 AM
Got this off Ripptoe's q&a section, might try to modify it for BGB.


The Olympic lifts are complex movements that require lots of practice, and that means that you need to do each lift at least twice/week, prolly more. How about this:

Monday: Snatch volume, squat 1s or 2s, press, chins

Tuesday: Clean & Jerk volume, snatch light, front squat

Thursday: Snatch medium, clean medium, jerk from rack, bench

Friday: Snatch and Clean & Jerk heavy singles, squat 5s, deadlift 5s/RDLs

Coke
05-19-2008, 06:02 AM
Good luck with the finals and with modifying your efforts.

Runty
05-21-2008, 12:06 AM
Cocoa - Thanks for wishing me luck on the finals. Chemistry tomorrow and lord knows I need all the help I can get.

05/20/08
crossfit warmup 3 rounds (10 pullups/dips again)

ATG squats
45x12
95x8
135x4
185x2
195x5x5

Front Squats
135x3x8

Snatch grip Shrugs
45x8
135x8
225x3x8

OH Press
45x2x15

Planks
bw+35x2 to failure

Workout felt great today. The squat weight is getting back up their as I've been working on my form. I've figured out some of the knee cracking is coming from letting the bar get to far back on my heels. Need to have it stay right over the middle. Squats weren't ALL the way down today, but they were well below parallel. Hamstrings tightness is getting better but I still have some "buttwink" or whatever at the bottom. Where your back rounds real quick at the bottom but then straightens out again. LAST FINAL TOMORROW AND THEN IM HITTING THE ROAD!!! Can't wait to be camping in the desert. Woo

Dirk Pitt
05-21-2008, 12:58 AM
Nice job man. Way to workout during finals week, finals suck and it takes a lot of dedication to make time to hit the gym when there is so much studying to do. Have fun camping bro!

Indifference
05-21-2008, 01:10 PM
Ditto on what Dirk said! Solid last two sessios bro. GL on the chemistry final, I start physics tomorrow (stupid core bull****). Sounds like youve got an awesome trip planned out and I hope you enjoy it man! Have a good one!

Kiaran
05-22-2008, 10:29 PM
Hey, man. Just read through your journal here. Looks like you've had a rough time with pain in the shoulder and other areas as well. How did the shoes end up working out for you? Congrats on the weight gain thus far. It ain't easy, I know. Have a good trip, we'll be here when you get back.

Runty
06-10-2008, 02:10 AM
Well gentlemen and ladies, I'm back from vacation and finally back in the gym.

Dirk - Indifference - Kiaran - THanks for the support while I was away guys. Always appreciated.

06/09/08
crossfit warmup 3 rounds 15 reps

Power Cleans
45x10
115x1x5
135x2x5

Hang Power Cleans
135x2x5

Bench Press
45x10
75x8
95x6
115x5
135x3x5

I feel like I've taken enough time off the shoulder to start restrengthening it. (side note: restrengthening is a weird looking word) Read some stuff that coach Rippetoe posted and I liked his mentality of rehabbing by doing the exercises you'll be using later. Finally put some weight back on the bench press and everything feels fine.

The vacation was ****ing awesome. Backpacked 3.5miles into back country in the needles district of the Canyonlands down near Moab, UT. Did a 10 mile hike around the area the next day and then hiked back out on the final day. So gorgeous, the sunrises/sets were unreal. Did a day hike up in Rocky Mountain National park and got some free samples from the New Belgium brewery. Next day saw Death Cab for Cutie at Red Rocks. That ampetheatre is insane. On the final day just chilled poolside at my sisters apartment complex and then grilled out at a buddies in the mountains. Only ****ty part was the drive home. The car we were in started misfiring because my friend had never changed his spark plugs or cables. We had to go 65ish the whole way back which adds like 3 hours to the trip. Then the battery died in Illinois when we stopped for breakfast and had to get jumped in a torrential downpour. Took 30 minutes to find someone willing to help in that weather. So we drove back from around Rockford DRENCHED.

Had so much fun, I'm moving to Boulder for the rest of summer in 2 weeks. Yeah, it's addicting out there.

Coke
06-10-2008, 07:27 AM
Glad to see you back after a super vacation dude.

Indifference
06-10-2008, 03:55 PM
Glad you had fun man, sounds like a great time. Also sounds like youve got a solid plan on the lifting front as well. Good to have you back bro!

Runty
06-11-2008, 01:37 AM
Coke - Indifference - It's good to be back. The break was nice but I'm finding myself more and more in love with weight training. And the strength/size that comes with it.

06/10/08
CFwarmup 3 rounds 15 reps

ATG Squats
45x10
95x8
135x6
185x3
205x5x5

Front Squats
135x3x8

Well the strength came back rather quickly but my endurance isn't back yet. Get tired as all getup for the last few sets. Dizziness and all that dandy stuff. Gotta keep working on my flexibility because I think my hammies pull my right knee weird when deep in the hole. Cracks more than I'd like it too and I'm noticing more cracking just doing daily activities.

Coke
06-11-2008, 06:00 AM
Way to concentrate on the squat movement bro.

Keith
06-11-2008, 08:27 AM
I don't think your knee cracking has to do with your hamstring flexibility. Have you ever considered knee wraps or even tensor bandages for added support?

Dirk Pitt
06-12-2008, 07:17 PM
Glad you are able to start benching again. Workouts look pretty good for having some time off. It's cool you are moving to boulder in a couple weeks, we need to get together sometime and get a beer.

Indifference
06-12-2008, 08:37 PM
Good squats bro. Dont worry your endurance will come back. Thats just your body saying it enjoyed the vacation hehe. You gonna be lifting out in boulder or what?

Runty
09-03-2008, 09:37 PM
Well I'm finally back from Colorado and just started back up into a new university. Finally got accepted to the mechanical engineering program at UW-Milwaukee. Had a blast out west and saw all kinds of music. Basically fell completely off track from weightlifting which blows but I'm ready to get back at it. Only got to the gym twice out there so I have not idea where my numbers are right now. Just weighed myself earlier and I'm down to a pathetic 170.5 pounds. Way too much drinking/smoking/not sleeping enough or eating and other party related bull****. Signed back up for my gym membership earlier this week and plan to start lifting within a few days. Kind of hectic with starting school and whatnot right now. Back at the folks house for a bit so groceries are free again. BULK TIME!

Runty
10-05-2008, 02:31 AM
Alrighty. School is in full swing, been working out somewhat regularly to get my base strength and cardiovascular conditioning back. Still don't weigh anything but not for long. Gonna hit the iron hard on Monday. Shoulder feels good, knees still crackling and whatnot but I got a appointment with a doc to figure that out. Best part is a buddy of mine finally realized I've had the right idea all along as in going to start training as well. Hopefully he is serious, would really be beneficial for both of us to have help motivating.

Did the last few weeks with 3-4 times a week of this.
Run 1.5mile
Xfit warmup x3 (15 reps per round of OHS, Sampson Stretch, Situps, Back Extensions, Pullups, Dips)
wt; 170 and going up!

Coke
10-06-2008, 05:01 AM
Wish you well while earning your engineering degree...also, hope that new training partner can hang tough.

Runty
10-06-2008, 08:20 PM
Thanks coke. Engineering classes are way tougher than the basic math/sciences i was taking before. Gonna need all the help I can get.

mon 10.06.08
9 minute jog

crossfit warmup

Bent Rows
45x8
95x3
115x2
135x3x5

Flat Bench
45x10
95x5
145x3x5

Taking it light to start back in. Felt good to be back to barbells.

Runty
10-09-2008, 10:46 PM
Tues 10.07.08

crossfit warmup

Highbar Back Squats
45x10
95x8
115x5
135x2
155x5x3

Need to work my flexibility back to where it was. Squats felt really weird.

Keith
10-10-2008, 02:41 AM
You still workout?

Runty
10-13-2008, 10:50 PM
Keith- Yeah, had a bit of an off summer. Got a little too crazy out in Colorado and undid a lot of what had been done last winter. Getting back on track though and refocusing. Just started up again last week.

Mon 10.13.08 wt-170.5
cfw x 3

Barbell Rows
45x8
95x5
115x3
135x5x5

Flat Bench
45x10
95x5
115x3
135x5x5

Coke
10-14-2008, 06:46 AM
Been steady with the sessions man, good job.

Runty
10-14-2008, 08:40 PM
Thanks Coke. Appreciate the support as always.

Tues 10.14.08
modified warmup

Back Squat
95x8x2
115x6
135x5x5

RDLs
45x8
95x3x8

Snatch Grip Shrugs
185x3x8

Decided that doing the crossfit warmup everyday isn't exactly what I needed. Just read through some articles about dynamic warmups and decided that a brisk walk/light jog for a few minutes followed a scaled down version of the xfit warmup will do. Gets me warmed up enough and then I do a few dynamic stretches to loosen up a little more. My legs and back have really tightened up and I noticed it a lot in my hips/glutes a lot while trying to go super deep on the squats and RDLs

More stretching. More foam rolling. More foodz.

Runty
10-16-2008, 08:36 PM
Thurs 10.16.08
warmup

5sets x10 pullups

Standing OH press
45x10
65x5
85x3
95x5x5

OH press felt good, struggled but got the full 5x5. This is the movement that used to give my shoulders a bit of a pain but they seem fine so far.

Runty
10-17-2008, 09:35 PM
Fri 10.17.08
warmup

Deadlifts
45x8
115x6
125x3
165x2
185x5x5

Front squats
45x10
115x3x7

Coke
10-18-2008, 07:02 PM
On a roll these days guy...glad to hear the shoulder pain has subsided.

Runty
10-20-2008, 08:23 PM
Gracias senor coke. So far so good on the shoulder and I've decided to ease my way back into benching at the same rate as my rows. I read somewhere that about a 1:1 ratio was the best for balance and decided I'd rather have a strong back/traps than chest/arms for now(don't have either yet though)

mon 10.20.08
warmup wt 170

barbell rows
45x10
95x5
115x3
135x2
140x5x5

flat bench
45x10
95x5
115x3
135x2
140x5x5

Runty
10-23-2008, 11:58 AM
Forgot to post the tuesday workout.

Tues 10.21.08
warmup

Squats
45x10
95x5x2
115x3
135x2
145x5x5

GMs
45x8
95x3x8

Shrugs
45x10
135x8
205x3x8

Runty
10-23-2008, 08:05 PM
Thurs 10.23.08
warmup (decided to cut the xfit rounds down to 2 to save time and do a bit of more body part specific dynamic stuff depending on the day)

Pullups
10x6
(couple of kips towards the last sets, want to get 10x5 strict and start adding weight)

Standing OH press
45x10
75x5
85x3
95x2
100x5x5

Workouts going good so far, weight seems to be going up gradually and since I have a training partner now he has been able to help make a few form corrections. One huge one was that I wasn't staying tight enough on the squats resulting in some lower back rounding that might have been contributing to knee crackling. Hopefully it will fizzle out and disappear sooner than later.

Coke
10-24-2008, 06:17 AM
...workouts going good so far...

No kidding bro, doing damn good.

Runty
10-24-2008, 07:25 PM
Coke- Thanks pal, appreciate it.

Friday 10.24.08
warmup

DLs
45x10
65x5
115x5
165x2
175x5x5 (lowered 10lbs because I found out my lower back was rounding a bit)

Front Squats
45x8
95x5
115x3
125x5x5

Shrugs
135x8
205x2x8

Screwed up and forgot that I was supposed to do the a 3x8 on the front squats but oh well, might keep it this way. More weight gets moved.

Need to get consistent on shrugs. Adding them to squat/dl days. Switching everything to 5x5s as well

Runty
10-27-2008, 08:27 PM
mon 10.27.08
warmup

Squats
45x10
95x5
115x3
135x2
150x5x5

GMs
45x8
95x5
105x5x5

Shrugs
45x8
135x8
225x5x5

Good workout. Struggled to find the right width in my squat stance for some reason today. Have a feeling I need to stretch my hips better somehow and work on my ankle flexibility. Yup.

Runty
10-28-2008, 08:10 PM
tues 10.28.08
warmup

Bent Rows
45x10
95x5
125x3
135x2
145x5x5

Flat Bench
45x10
95x5
115x3
135x2
145x5x5

Hanging Leg Raises
~5x7

Didn't count the leg raises. Shrugs on mon/thurs and abs on tues/fri from now on. Just a bit more on the side won't hurt i guess.

My back was stiff as hell doing the rows because I ddin't keep it straight yesterday doing the GMs. Gotta watch that, higher weights will wreck me.

Coke
10-29-2008, 06:04 AM
Have you have found a groove or what, lol - looks nice dude.

Runty
10-30-2008, 08:37 PM
Cocoa- I think it's finally falling back into place. Only thing I'm still figuring out is my knee while squatting. It's looking like I'm going to be only front squatting until I get my flexibility/form back down. Got a free consultation coming too from a sports doc that should get it squared away.

thurs 10.30.08
warmup

DLs
45x10
115x5
145x3
165x2
185x5x5
225x1

Front Squats
45x8
95x5
115x3
125x2
130x5x5

Hang Cleans
95x5

Hang High Pulls
135x3

Shrugs
135x2x8

Played around a bit today. Tried 225x1 and it was easy as hell. Makes me want to just the weight up on DLs, but I'm sticking to the linear plane. Front squats felt way better and no popping or clicking on my right knee. Been wrapping them using ace bandages lately and it seems to be helping. Need to find some ACE brand sleeves, all the neoprene stuff I've tried is too think and bunches up behind the knee when I get low.

Coke
11-01-2008, 04:14 PM
Leg presses are another alternative for leg work too, that's all my former training partner used to do for legs to good affect...fine effort man.

Runty
11-01-2008, 04:41 PM
Coke, that's true. I feel like leg pressing might put the same weird pressure on my knee. Although it might not because the slight difference between front/back squatting is enough to make it bearable. I'll give it a shot next leg day.

fri 10.31.08
warmup

Pullups
10x6

OH press
45x8
65x5
85x3
95x2
105x5x5

Fell on my elbow hard as **** playing basketball again for the first time in forever. Pickup games will be the end of me, I swear.

Runty
11-02-2008, 08:23 PM
sat 10.1.08

grippers

Left: T 3x10, #1 3misses
Right: T 3x10, #1 3x1 ,

both extensors Wx3x10

Coke
11-03-2008, 05:26 AM
Way to hang out with the grippers, like them shoulder presses too.

Runty
11-03-2008, 08:00 PM
Thanks man, forgot how much fun the grippers are. Feels cool just crushing them together. Can't wait to move up a number or two.

mon 11.03.08
warmup

front squats
45x8
95x5
115x3
125x2
135x5x5

SLDLs/RDLs(not sure what exactly the difference is yet)
45x8
95x5
115x3
125x2
135x2x5
155x4x5

Hanging Leg Raises
9xStraight
6xStraight
8xBent

Got some new knee sleeves, they are amazing. Only 2 or 3 pops/cracks today. Front squats are hopefully going to stretch me out for a bit while I work on back squat form. Things are on the up and up!

Runty
11-04-2008, 08:08 PM
tues 11.04.08 (election day)
warmup

barbell rows
45x10
95x5
115x3
135x2
150x5x5

flat barbell bench
45x10
95x5
115x3
135x2
155x5x5
185x3
205x1

Decided to see what I had left and turns out my strength came back faster than I expected. Going to up my 5x5 to 175 next week.

Coke
11-05-2008, 06:13 AM
Fine efforts back-to-back man, clearly on the up and up - ;)

Runty
11-06-2008, 03:19 AM
Coke- Yup getting it back together in the gym finally, need to use some of that determination and motivation in school now.

weds 11.05.08
grippers

right T 3x10; #1 1x6(2) 1x2(2)
left T 3x10; #1 1x1(2) 1x(2)

both extensors G 3x10

Going up to 12 reps on the sets next time. Need more base strength to overcome the gap between the Trainer and the #1.

Runty
11-06-2008, 10:21 PM
thurs 11.06.08
warmup

DLs
45x10
115x6
155x4
185x2x5
195x4x5

Front Squats
45x10
115x5
140x3x5

Hanging Leg Raises
2x10straight

Lower back was shot after the DLs. Looking for a 5x5 on the fronts but it wasn't happening. Feels like I still have a very slight lower back round at the very lowest point.

Runty
11-07-2008, 07:43 PM
fri 11.07.08
warmup

Pullups
10x6

OH press
45x10
65x5
85x3
95x2
105x5x5

Hang Power Clean
105x5
115x3x3

Strained bicep lifting a cast iron stove twice.

Runty
11-11-2008, 07:50 PM
Too tore up from this weekends hijinx to workout monday. All days are moved back 1.

tues 11.11.08
warmup

barbell row
45x10
95x5
115x3
135x2
155x5x5

flat barbell bench
45x10
115x5
135x3
155x2
175x5x5

hanging leg raises
10x2 straight

Good stuff.

Runty
11-13-2008, 09:39 PM
thurs 11.13.08
warmup

front squats
45x10
95x5
115x3
135x2
145x5x5

romanian dls
45x10
115x5
135x3
155x2
165x5x5

pullups w/ 15lbs
5x5

Started weighting pullups again. The looks people give you is great.

Runty
11-18-2008, 07:03 PM
mon 11.17.08
warmup

front squats
45x10
95x5
115x3
135x2
150x5x5

romanian dls
45x10
115x5
135x3
155x2
170x5x5

hang power cleans
95x2x5

hanging leg raises
10x straight
6x straight
4x bent

Runty
11-18-2008, 11:22 PM
tues 11.18.08
warmup

barbell rows
45x10
95x5
115x3
135x2
155x5x5

flat barbell bench
45x10
95x5
115x3
135x2
160x5x5

barbell shrugs
45x10
135x6
225x5
245x3x5
(315 static hold for grip)

Finally remembered to start doing some light pullovers and dead hangs to deload the ribs/back after my workouts. Went to the doc yesterday and found out I have minor case of crepitus in my right knee. Tight hamstrings are pulling my kneecap against my femur wierd, but nothing permanent which was relieving.

Coke
11-19-2008, 06:02 AM
Nice to see you on the move this way man.

Runty
11-20-2008, 03:38 AM
Coke-Thanks dude, it really feels like things are a roll permanently again. Got clearance on the knee and up until I missed my deadlift workout last week, hadn't missed one yet so I'm doing good that way.

thurs 11.20.08

grippers
Right; T 3x12: #1 1x7(2), 1x7(1)
Left ; T 3x12; #1 1x(3), 1x(3)

both extensors G 3x10

Can't even close the #1 with my left tonight, lame.

Runty
11-21-2008, 12:23 AM
thurs 11.20.08 part II
warmup

deadlifts
45x10
115x6
155x4
165x3
185x2
195x3x5
200x2x5

powercleans
115x5x3

front squats
115x3x8

deads felt great today. been stretching my hams a lot lately so i think the lower back rounding is going away. Also felt like i was activating my lats and traps much better so the weight flew up. Going to start with 200 next week and see if i can go higher.

Coke
11-22-2008, 07:02 PM
Good deal on the deads and all bro.

Runty
11-23-2008, 07:21 PM
Coke - Thanks partnah.

fri 11.21.08
warmup

pullups w/ 20lbs
5x5

OH press
45x10
75x5
95x3
105x2
115x5x5

Hitting weights for weeks straight. Decided to stop weighing myself everyday again and just make sure I eat nonstop.

Runty
11-25-2008, 01:59 AM
mon 11.24.08
warmup

atg squats
45x10
95x5
135x3
155x2
175x5x5

front squats
115x3x8

romanian dls
45x10
115x5
135x3
155x2
175x5x5

first time doing back squats in a while. felt fine on the knees and i'm going to switch back to doing them on mon for a 5x5. fronts for quad accessory

Runty
11-25-2008, 09:29 PM
tues 11.25.08
warmup

barbell rows
45x10
95x5
115x3
135x2
160x5x5

flat barbell bench
45x10
95x5
135x3
155x2
165x5
170x4x5

shrugs
45x10
135x8
225x5
250x3x5

static hold
295 to failure x1

Definitely noticing more back strength/size this bulk than last time.

Coke
11-26-2008, 06:25 AM
...Definitely noticing more back strength/size this bulk than last time.

That's a good sign...solid effort(s) guy.

Runty
12-02-2008, 01:17 AM
Coke - Indeed it is. I think the last time I bulked I never did actual deadlifts, and rarely RDLs and rack pulls that I never got the development in the lower/mid back.

mon 12.01.08
warmup

back squats
45x10
115x5
155x3
175x2
185x5x5

front squats
120x2x8

romanian dls
120x6
155x3
175x2
185x3x5

Inadequate eating and poor sleep left me short on energy towards the end of the workout. Also was running out of time as the gym closed, so next week I gotta redo the front squats for 3 sets, and the rdls for 5 sets.

Runty
12-03-2008, 03:06 AM
tues 12.02.08
warmup

bent barbell rows
45x10
115x5
135x3
155x2
165x5x5

flat barbell bench
45x10
115x5
135x3
155x2
175x5x5

hang cleans
45x6
115x5x3

incline db press
40x8
55x2x8

Decided I'm back to the point to throw in a few more exercises. More explosive/isolation stuff and get some dumbells into the mix to keep things even.

New routine is as follows:

Mon:
5x5 squats
5x5 romanian dls
3x8 front squats
3x8 barbell curls

Tues:
5x5 bent barbell rows
5x5 flat barbell bench
5x3 hang cleans
3x8 incline db press

Thurs:
5x5 deadlifts
5x3 power cleans
5x5 front squats
3x8 dips

Fri:
5x5 OH press
5x5 pullups
3x8 arnold press
3x8 lat pulldowns

might sub something else in for lat pulldowns, cause they are really lame. we'll see how it goes.

Runty
12-04-2008, 02:28 AM
wed 12.03.08
warmup

hiit on the erg
40sec high, 80sec low
for 6reps

felt bored so i decided to go up and do some hiit on the erg for the first time in forever, damn i got winded fast!

Runty
12-04-2008, 04:25 PM
Wouldn't ya know that doing that hiit on top of the rows the day before really tired out my lower back. I think I tweaked something going all crazy on the rower during the intense parts so now I think I have to push my workouts back a day. I hate missing days. especially deadlifts.

Runty
12-05-2008, 10:36 AM
fri 12.05.08
warmup

deads
45x10
115x5
145x3
165x2
200x5x5

powercleans
135x5x3

db lunges
40x2x8

hanging leg raises
2x10
1x8.5

Can really tell I'm actually developing back strength now, working on hamstring flexibility has made staying tight in the bottom of the deadlift so much easier. tried a few overhead shrugs today, might try to work those in somwhere.

Runty
12-06-2008, 02:14 PM
sat 12.06.08
warmup

oh press
45x10
85x5
95x3
115x2
125x4x5
125x2+3push presses

pullups w/ 25lbs
5x5

arnold presses
40x3x8

lat pulldowns
162.5x3x8

started adding in the 3x8's for accessory. arnold presses really hit my delts hard which is good because i feel like they've been lagging.

Coke
12-06-2008, 06:21 PM
Not skipping a beat dude, doing great.

Runty
12-09-2008, 03:10 AM
Coke- yup. things are really back on a roll again. form is staying good as the weight goes up and no pains so far.

mon 12.08.08
warmup

back squats
45x10
115x5
155x3
175x2
195x5x5

romanian dls
45x10
115x5
155x3
175x2
185x5x5

front squats
120x3x8

barbell curls
45x10
65x5
85x3x5

barbell curls were hurting my wrist, and are really lame. either going to switch to dumbells or drop them completely.

Runty
12-10-2008, 12:40 PM
tues 12.09.08
warmup

bent barbell rows
45x10
115x5
135x3
155x2
170x5x5

flat barbell bench
45x10
135x5
155x3
175x2
185x5x5

hang power cleans
45x6
125x5x3

incline db press
55x8
60x2x8

feel like my hang/power clean form is starting to improve due to better catching in the rack postion

Coke
12-11-2008, 05:53 AM
Nice job for both days man.

Kiaran
12-11-2008, 10:44 AM
Strong sets of rows, bro. You start pushing the limits of that deadlift and squat and everything will really take off for you. What are the current goals? Good to see you around again anyway.

Runty
12-11-2008, 04:41 PM
Thanks for the encouragement fellas. Focusing on the big compounds, mainly squats and deads, have really done wonders for my strength/size. My back is really getting stronger this time around and it helps with my posture throughout the whole day.

thurs 12.11.08
warmup

deadlifts
45x10
115x6
165x3
185x3
215x5x5
265x1
285x1 PR by a ****load.

power cleans
135x3x3

db lunges
40x3x8

hanging leg raises
2x10
1x9.5

Never maxed my deadlift before and signed up for the race to 500 thread the other day. Well my old max was 205x5 so I entered that as my current and when I saw the 205 on the list of others it made me really want to test my 1RM. Apparently i need to start adding more weight per week on the deadlift cause it really came along quickly.

Runty
12-12-2008, 04:31 PM
fri 12.12.08 weighed in at 186#
warmup

oh press
45x10
65x5
95x3
115x2
125x5x5

pullups w/ 30lbs
5x5 (only add 2.5 next week)

arnold press
45x3x8

lat pulldowns
100x5
175x2x8
175x6.5

Coke
12-14-2008, 07:03 AM
Stepping to it very nicely bro.

Runty
12-15-2008, 01:40 PM
Thanks coke. As of lately the pounds are flying on and flying up.

mon 12.15.08
warmup

squats
45x10
95x6
135x4
185x2
205x5
225x1
245x1
255x1 PR
205x4x5

romanian dls
45x10
135x5
165x3
185x2
190x5x5

front squats
125x3x8

db curls
20x8
40x2x5

Wrist was sore from wrestling over the weekend so I skpped most of the curls. ****ing boxers got caught on my leg on my first working set of squats and split wide open in while I was in the hole. Almost fell on my ass.

Kiaran
12-15-2008, 06:19 PM
That must have been pretty ****in funny, man. Squats are definitely on the move, nice work! Nice deadlift with the 285 as well. Almost to the big 3pps on that ****. I didn't even know there was a Race-to-500 going on. OH Pressing was definitely impressive as well there. I definitely cannot do that right now. Any trouble with the lower back at all?

Runty
12-16-2008, 05:11 PM
Thanks K. Progress has definitely been steady as of late. Finally got my actual 1RM maxes and they were all higher than expected. Lower back is for sure my weakest area and has been a bit shady lately especially after maxing the deadlift. I'm going on vacation after finals this week though so I'm going to be taking a week or so off and only be skiing two days. Hopefully it will be good as new when I get home.

tues 12.16.08
warmup

bent barbell rows
45x10
115x5
135x3
155x2
175x4x5
175x4 (lower back had enough)

flat barbell bench
45x10
135x5
165x3
185x2
205x1
225x1 PR
240x1 PR

hang power cleans
45x10
130x5x3

incline db press
60x3x8

So all my 1RM have been established, although I feel like I could have gone higher on my squat. Was only hoping for 225 on the bench today but it flew up. Decided to go for more and just barely got 240, didn't want to take any chances and get hurt before skiing. Time for a well deserved deload. Also going to try to get some comparison pictures up from this bulk. Decided that after I lost all the weight, might as well track it a bit better this time around.

Coke
12-17-2008, 06:27 AM
Very impressive in here lately guy.

Runty
12-31-2008, 01:03 AM
Finally getting back at it after my vacation to Colorado and the holiday week.

tues 12.30.08
warmup

back squats
45x10
135x5
165x3
185x2
205x3x5
215x5
215x3

romanian deadlifts
135x6
155x3
190x5x5

front squats
135x5

db curls
27.5x8
40x3x8

Don't think I lost too much strength being away so long, but I did start to fatigue a bit earlier. Going up to 215 on the squats was probably not a great idea because I got tired and couldn't finish the 2nd set. 215 next week should be fine though.

Runty
01-04-2009, 03:29 AM
friday 01.02.09
warmup

oh press
45x10
75x5
95x3
115x2
125x4x5

pullups w/ 30lbs
4x5
1x4

arnold presses
25x8
50x8
50x2x6

lat pulldowns
175x2x8
175x7

Need to get the consistancy back that I had before break. Got a few good workouts in but haven't deadlifted in forever. Back on track this monday I hope.

Coke
01-05-2009, 03:46 AM
Effort looks good, no doubt you're on the right track.

Runty
01-06-2009, 12:41 AM
Coke - Holiday party mode is over and it's back to food and weights until school starts. Thanks man.

mon 01.05.09
warmup
EDIT: weight is down to 181# again

back squats
45x10
135x5
185x3
205x2
215x5x5

romanian deadlifts
135x5
185x5
195x5x5

front squats
135x3x8

db curls
25x8
45x2x8
45x7

overhead shrugs(tried em out, didn't like em)
45x10
95x8

1-sided farmer's walk
80xFailure

Decided I could use a bit more trap work and my obliques seem to be lagging so 1 sided farmer's walk seems like the best route. Going to decide if I want to keep them on this day or move them somewhere else.

Runty
01-07-2009, 12:36 AM
tues 01.06.08
warmup

bent barbell rows
45x10
115x5
135x3
155x2
175x3x5
155x2x5

flat barbell bench
45x10
135x5
165x3
175x2
190x5x5

hang power cleans
45x10
95x3
115x3
135x5x3

incline db bench
30x8
60x3x8

farmer's walk w/ 85's
down 'n back x3

Down and back for the farmer's walk is about 200ft total. FOund a nice little path that is perfect. Decided I'm going to do both 1-handed and 2-handed farmer's walks. One on tues and the other fri. Going to try a different approach to the bent rows too. I can't seem to keep my arch tight for a full five reps w/o breathing so I'm going to set the pins to where my arms hang and try resetting my back/breath between reps. I know it takes some of the work out of the back but i'll be able to go heavier and with much better form.

Coke
01-07-2009, 05:37 AM
Nice job back-to-back, liking them farmer's walks.

Runty
01-09-2009, 02:08 AM
Coke - As always, thanks for the support. I feel like farmer's walks are going to be key to getting that thick neck/upper back look.

thurs 01.08.09
warmup

oh press
45x10
95x5
115x3
125x2
125x5x5

pullups w/ 32.5lbs
5x5

arnold press
22.5x8
50x8
50x6

lat pulldowns
87.5x8
187.5x8
187.5x6

Forgot to look up the weights so I just winged it for the most part. Back was sore from 2hrs of chipping ice and doing some awkward plumbing so by the time I got to arnold presses fatigue set in. Decided not to risk it so I just took it easy on the accessory lifts.

Runty
01-14-2009, 05:26 AM
tues 01.13.08
warmup

back squats
45x10
135x5
165x3
185x2
205x5x5

romanian deadlifts
135x5
165x3
185x2
200x5x5

front squats
140x3x8

db curls
22.5x8
45x2x8
45x6

Lower back has been sore lately do to drinking and passing out on people's couches last weekend and not getting enough sleep. Thought I'd go easy and lower back to 205 for the squats. Thinking about working my way up to 225x5x5 for my atg oly squats then switching back to wider PL stance for some hip work.

Coke
01-14-2009, 06:07 AM
Solid training man, no doubt you'll be stepping up on your squats.

Runty
01-15-2009, 04:44 AM
Coke- Squats are both my favorite and least favorite exercise. I'm really trying to get really good at the them by going heavy but there is nothing worse than DOMS in the legs, hah.

weds 01.14.08
warmup

bent barbell rows
45x10
115x5
135x3
155x2
165x5
155x5x5
165x3

flat barbell bench
45x10
135x5
165x3
185x2
195x5x5

2-handed farmer's walk w/ 90's
down 'n back x3

incline db press
32.5x8
65x3x8

Between the back being a tad sore still and switching form on the bent rows had to play around a bit with the weight. Really felt the rows in towards the center of my upper back where the lats meet the traps. Decided to reset between reps on the 2nd lowest pin and as flexibility increases work down to the ground. Pumped about going back to 200lbs for the bench 5x5 next week.

Coke
01-16-2009, 05:45 AM
Way to control things with the 5 x 5 on the benching and rows.

Runty
01-20-2009, 02:13 AM
Cocoa- Thanks, i feel like the new method for rows is really going to help my back strength/development.

Too bad I got my wisdom teeth pulled last friday and I can't eat solid food very well. Been making shakes as much as I can handle it but I'm getting slightly depressed not being able to eat solid food OR LIFT! Can't do any heavy lifting until the sockets heal and the bottom one doesn't look like that's happening anytime soon. Should of just kept the damn things in...

Coke
01-20-2009, 05:55 AM
Good deal you got that **** taken care of now rather than putting it off longer...drink more shakes guy.

Runty
01-27-2009, 09:58 PM
Well I'm finally almost back on track eating wise and just started back up using bars/plates for training again. Down to 179.5lbs and i'm not happy about it. My strength is shot too from not working out and today didn't eat the best. Real shiesty workout.

tues 1.27.09
warmup

back squats
45x10
135x5
165x3
175x3x5

bench press
45x10
135x3x8

So lame, I'm getting really discouraged with my progress over the winter break and need to get back on track or i'm going to cry. hah

Coke
01-29-2009, 04:42 AM
Just keep getting the sessions in, there's no other way around it if you want to raise up or even maintain bro.

Runty
03-30-2009, 06:54 PM
Alrighty. Starting this sucker back up. Tweaked my back a while ago falling on some ice so my training slipped even more out of hand. Last 2 weeks i've been going to the gym to just get all the muscles and joints used to load. Doing basically the crossfit warmup of 3x15's and then a few medium weight(light for what i used to do) 3x5's.

These numbers suck but hopefully they will bounce back like they usually do.

mon 3.30.09
warmup

back squats
45x10
115x5
135x3
155x5x5

romanian deadlifts
45x10
115x5
135x3x5

hanging leg raises
2x10

I've realized that after i hurt my back, my lower back and hips/hams were a real weak spot. Needing to take extra care with form while working back up. Weight is at 176.5 today. pathetic. Off to Qdoba right now!

Runty
03-31-2009, 05:18 PM
tues 3.31.09
warmup

bent barbell rows
45x10
105x5
135x3
140x5x5

flat barbell bench
45x10
115x5
135x3
165x5x5

farmers walk
90x3(~150ft)

basketball cooldown
Decided i'm not as good at basketball too make it worth the effort right now. Need to save the cals for bulking back up. Plus I don't have high tops so it's just risky with my track record.

Coke
04-01-2009, 06:08 AM
Nice seeing you back on the move in here man.

Runty
04-03-2009, 06:35 PM
Thanks Coke. Good to have ya back.

thurs 4.2.09
warmup

deadlifts
45x10
115x5
135x3
145x5x5

front squats
45x10
95x5
105x3x5

hanging leg raises
2x10

fri 4.3.09
warmup

standing oh press
45x10
65x5
85x3
95x2
100x5x5

pullups bw+25
5x5
1x4

farmers walk
3x90 up' n' down

tried some shrugs but didn't have any racks open so my back was shot and didn't feel like deadlifting up the weight.

Runty
04-06-2009, 08:43 PM
mon 4.6.09
warmup 10,8

back squats
45x10
115x5
135x3
155x2
165x5x5

romanian deadlifts
45x10
115x5
135x5
145x5x5

hanging leg raises
2x10

good to be back working out consistently. gonna start running(sprints maybe) and skipping rope to get my calves up for basketball

Coke
04-07-2009, 06:03 AM
All is well for you now dude, doing great.

Runty
04-08-2009, 01:23 AM
Coke- Indeed. Plans are to keep it this way too.

tues 4.7.09
warmup

bent barbell rows
45x10
95x5
125x3
135x2
145x5x5

flat barbell bench
45x10
115x5
135x3
160x2
170x5x5

farmers walk
3x 90 up' n' down

jump rope
4 minutes

Think I might throw in a 2x6 of heavy shrugs after the farmers walk just to really nail the traps. I can really feel my forearms getting hammered already though. I like jumping rope too although its awkward, but i think i'll have more fun with it than running anyways.

Coke
04-08-2009, 06:08 AM
Shrugging right after farmers walks will be killer...fine session overall.

Runty
04-10-2009, 01:00 AM
Coke- Yea we'll see how it works out, maybe just do farmers walk one day and shrugs the opposite.

thurs 4.9.09
warmup

deadlifts
45x10
115x5
135x3
145x2
155x5x5

front squats
45x10
95x5
105x3
115x5x5

hanging leg raises
2x10

15min jump rope.

Ended up buying one of those plastic speed ropes, extremely painful learning curve. Welts all up my arms, shins and one on my back. Got a few double unders though so I'm getting it down fast. Cardio is terrible right now as I'm finding out.

Runty
04-15-2009, 08:25 PM
tues 4.14.09
warmup

back squats
45x10
115x5
135x4
155x2
170x5x5

romanian deadlifts
45x10
115x5
135x3
150x5x5

Runty
04-16-2009, 01:41 AM
wed 4.15.09
warmup

flat barbell bench
45x10
115x5
135x3
155x2
175x5x5

bent barbell row
45x10
95x5
115x3
135x2
150x5x5

wide grip shrugs
45x10
135x5
165x3
185x5x5

gonna alternate between shrugs and farmers walks so i do a few of both each week.

Runty
04-17-2009, 05:25 PM
fri 4.17.09
warmup

deadlifts
45x10
115x5
135x3
155x2
165x5x5

front squats
95x7
115x5
125x5x5

hanging leg raises
2x10

strength is coming back, and my back feels better again now that it's got some conditioning. gonna start adding 10 per week on the DLs until they get back well ahead of the bench.

Coke
04-18-2009, 07:09 AM
..strength is coming back..

No doubt...got a nice flow going with the training too.

Runty
04-21-2009, 01:14 AM
Coke- Yeah i can really tell that my back is getting better. I don't know if I never had great form before or I increased flexibility somehow but i can really feel the core holding together better doing deads and squats. Little more hamstring with the hamstrings and some better hip rotation and i'll be going ATF in no time.

mon 4.20.09
warmup

back squats
45x10
115x5
135x3
160x2
175x5x5

romanian deadlifts
45x10
115x5
135x3
155x5x5

hanging leg raises
2x10ish(had to cheat on a few of the last reps so i'm staying at 10)

Runty
04-22-2009, 12:00 AM
tues 4.21.09 E:weight is back at 183 as well
warmup

flat barbell bench
45x10
135x5
155x3
175x1
180x5x5

bent barbell rows
45x10
105x5
135x3
145x2
155x5x5

incline db bench
25x8
55x3x8

1arm db rows (bench assisted)
55x3x8

wide grip shrugs
45x10
135x5
155x2
185x1
190x5x5

decided strength is back enough to start adding in the 3x8's for a little extra after the main barbell movements again. keep this day like this. add leg press on back squat day. add pullthroughs on deadlift day, and add lat pulldowns and arnold presses on oh press day.

Coke
04-22-2009, 06:15 AM
weight is back at 183 as well


Great news bro!!

Runty
04-23-2009, 11:58 PM
Great news indeed Coke. 184 today but that was after slamming a huge shake. Oh well, if it's in my belly it counts right?

thurs 4.23.09
warmup

deadlifts
45x10
115x5
135x3
155x2
175x5x5

front squats
45x10
95x5
115x3
125x2
135x5x5

pullthroughs (didn't really know what i was doing here)
100x3x8

hanging leg raises
2x10

switched up my warmup a bit after watching some of Defranco's dynamic warmups. Works great. Also don't really know wtf I'm doing with pullthroughs. Seems like a really awkward movement so i gotta watch some video to see whats up. If I can't get it, I'm changing to wide stance GMs for added hip/ham work.

edit: well it looks like i was doing them right, maybe need a bit wider stance. i've heard nothing but good things about them so i'll try em for a while. Gonna skip the leg press on squat day and do lunges instead as well. Maybe widestance GMs can go on that day too. So many good exercises to do but can't get them all at once.

Runty
04-27-2009, 06:03 PM
fri 4.24.09
warmup

oh press
45x10
75x5
95x3
105x2
115x5x5

pullups w/ 30lbs
5x5

arnold press
22.5x8
45x3x8

lat pulldowns
100x8
175x3x8

farmers walk
95x2 lengths.

Runty
04-27-2009, 11:11 PM
mon 4.27.09
warmup

back squats
45x10
115x6
135x4
155x1
180x5x5

romanian deadlifts
45x10
115x5
135x2
165x5x5

dumbbell lunges
30x2x8

hanging leg raises
2x10

forgot how much lunges hit your glutes, especially after squats and romanian dls. good though, i need posterior work. Also video taped a few squats and realized the tightness wasn't what i thought it was. little lower back rounding at the bottom. gotta work on that. and flexibliy

Coke
04-28-2009, 06:03 AM
On a roll dude, nice.

Runty
04-29-2009, 01:02 AM
On a roll dude, nice.
Like butta on roll!

tues 4.28.09
warmup

flat barbell bench
45x10
135x5
155x3
175x2
185x5x5

bent barbell rows
45x10
95x5
135x3
155x2
160x5x5

incline dumbbell bench
30x8
60x3x8

1arm db rows (bench assisted)
30x8
60x3x8

shrugs
45x10
135x5
165x3
185x2
195x4x5

Things are still going good. Watched some videos of sensei's squat rx about lower back rounding and can see where the improvement needs to be made. Also planning on switching to either db shrugs or some other movement. Maybe just go back to farmers 2x a week again. Seem to build more practical strenght.

Runty
05-12-2009, 06:18 PM
So last week was a bit of a deload. Kind of sick with stomach virus and lost like 4lbs in the beginning of the week. Was hoping it was mostly water weight but eating was tough. Should bounce back fast i hope. just went light the last two days. Yesterdays workout was pretty weak for some reason. Woke up really early and worked out really late. Also thought about switching to front squats instead of backsquats to work on Oly lift form, but halfway through decided I need the hip/ham work.

Mon 5.11.09
warmup

front squats
45x10
95x5
115x3
135x3x5

back squats
135x2x5
155x2x5

GMs
45x10
65x5
85x3x8

db lunges
30x2x6

Pretty weak workout, couldn't decide what I wanted to do and was rather tired after long day. After taking those videos a while ago where my squat wasn't engaging my hips and glutes right, I'm starting to realize that i have really really weak posterior everything. Back to square one basically, very frustrating.

Runty
05-12-2009, 09:28 PM
tues 5.12.09
warmup

flat barbell bench
45x10
115x5
135x3
165x2
185x5
190x4x5

bent barbell rows
45x10
95x5
115x3
135x2
165x5
145x2x5
155x5 (go 160 again next week)

incline db bench
30x8
60x3x8

1arm db rows, bench assisted
32.5x8
65x3x8

db shrugs
45x8
85x2x8
65x8

Strength felt good but my numbers were all over the place on the bent rows and shrugs. Back was a little sore and hips were tight so it didn't feel right at first rowing. Got warmed up a bit better and the last few sets were good. My hips really make rowing harder and I feel like if i could hold my balance and arch better it would make improving the uppper back easier.

Runty
05-13-2009, 09:44 PM
wed 5.13.09
warmup

barbell complex (the bear)
85x7x5 with basically a minute or less between sets.

5 rounds of
10 30" box jumps superset with 8 pushups

with just enough rest to get them done

Wow, i'm in pretty bad shape cardio wise. Gotta get my conditioning back up for summer sports.

edit: bear is power clean, front squat, push press, back squat, push press.

Coke
05-14-2009, 07:07 AM
Sessions are looking solid, bet you are at least in the 195-200 range these days.

Runty
05-14-2009, 05:11 PM
bet you are at least in the 195-200 range these days.

I wish. That stomach virus set me back 4-5lbs so i'm around 187 right now. Hoping that the weight comes back quickly from it but not gonna count on it. Still on the rise though, which is all i can ask for.

5.14.09
warmup

deadlifts
45x10
135x5
155x3
185x2
195x5x4

front squats
45x10
95x5
115x3
135x5x5

pullthroughs
110x3x8

Decided I've been over doing it on my lower back. Been sore lately and not like DOMS sore. Decided to lower the reps on the DL sets which made a huge difference even just dropping 1 rep. Really made sure to arch my back and could tell that my hips/lower back were doing the work this time. Got the hang of the pullthroughs a little bit better so I could really feel those in my hips and back as well. Woot!

Runty
05-15-2009, 11:51 PM
fri 5.15.09
warmu

overhead press
45x10
75x5
95x3
115x2
120x5x5

pullups w/ 32.5lbs
2x5
3x4

arnold press
22.5x8
45x3x8

lat pulldowns
100x8
187.5x7
180x2x8

farmer walk w/ 95's
2 lengths

Lat pulldowns were a bit off cause I couldn't find the 5lbs attachment to the pulleys to micro load. Found it after the first set.

Coke
05-16-2009, 09:13 AM
Hoping that the weight comes back quickly from it but not gonna count on it. Still on the rise though, which is all i can ask for.


Slower but leaner weight gains are better anyways imo

Runty
05-20-2009, 02:12 AM
Coke, I definitely agree about the slow leaner bulking. Plus I've always been more of a beanpole so I'd turn into a wierd looking skinny-fat guy if I didn't go slow.

tues 5.19.09
warmup

back squats
45x10
95x5
115x3
135x2
165x5x5

goodmornings
45x10
65x5
85x3
100x5x5

lunges w/ 25's
3x8

hanging leg raises
2x10
1x6

back still sore again after squatting. Went to a slightly higher depth to make sure I was arching hard but I obviously still have form issues. Getting really frustrating because I've been doing a lot more stretching and mobility work. Should be able to keep a damn arch. Gotta take more videos...

Runty
05-20-2009, 08:46 PM
wed 5.20.09
warmup

flat barbell bench
45x10
115x5
135x3
165x2
185x1
195x5x5

bent barbell rows
45x10
95x5
115x3
135x2
155x5x5

incline db press
32.5x8
65x2x8
65x7

1arm db row (bench assisted)
35x8
70x3x8

Hips/lower back are still my weakest part. hard for me to support myself doing the rows without setting the bar on the jhooks mid set. sucks.

Runty
05-23-2009, 12:15 AM
fri 5.22.09
warmup

deadlifts
45x10
95x5
135x3
185x2
195x1
205x5x4

front squats
45x10
95x5
115x3
140x5x5

pullthroughs
110x3x10

decided to bump the reps to 10 for the pullthroughs, cause after deads and fronts my back is tired, don't want to over do it, but still want the volume.