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Virtron
10-22-2008, 10:12 PM
Its powerlifting time. Westside Style.

Virtron
10-23-2008, 09:07 AM
Max Effort Squat/DL Day

Concentric Good Mornings - 65x5, 85x5, 95x3, 105x2, 115x1, 125x1, 135x1, 145x1
One Handed Suitcase Deadlifts - 105x3setsx4reps
Hack Squat Machine - 90x3x6
Shrugs - 3x15 - 55,55,60

I am a bit ashamed of admitting this, but I will be honest. 95% of the past few months I have not had a pre-workout meal. I have made gains, but obviously I could've had so much more. Due to the new diet. I got a costco membership and bought tons of food. This morning I had 4 packets of oatmeal with a banana as my pre-workout meal. I forgot to take the anabolic pump, but i'm on day 2. So, I'll take one before lunch and one before dinner. The ALN results and breakfast definitely helped my workout. The exercises I chose before hand were based on the fact that I thought I would die afterwards. I felt like I had a ton of energy left. I felt like I should've done at least one more exercise for legs. Now I know the simple power of a preworkout meal.

Virtron
10-23-2008, 08:03 PM
I went back to the gym at around 6.

Leg Press - warm up... 315x8, 335x8.

Calories for the day - 3100

I don't know where to find 3700 a day?! how do these guys do 8000 when I cant even find 3700?!

Virtron
10-24-2008, 10:15 AM
DE Bench Day
Speed Bench - 6x3 70lb with minibands
Skull Crushers - 45x3setsx15reps
Rear Deltoid Raises - 20x3x15
Lat Pull Downs - 80x2x15 (didnt have time to finish... would have been late for class)
Pushdowns - 45x1x25 until failure

All in all it was a good workout. I felt a little rushed because I left the house late and I had class right after.

Virtron
10-27-2008, 10:08 AM
ME Bench Day
Close Grip Press - worked up to a single of 165. Failed at 170. (it stalled at about two inches above my chest. I think a board press is in need.)
Pushdowns - 70lbx3setsx6reps
Lat Pulldowns - 90x3x10, 100x1x9

I dunno. I got there late today. So, I did what I could. I had to leave one supplementary exercise out. I chose what I needed to work; my lats. Waiting on my Maximus and Opticen.

Virtron
10-29-2008, 09:00 PM
ME Squat/Deadlift Day
Deadlift (Sumo Style)
135x5
165x5
195x3
215x2
225x1
240x2

Good Morning (arched)
3x8@95

Underhand Lat Pulldowns
3x8@120

Cable Rows
3x8@96

SLDL
3x8@105 (need to move up to 115)

I'm trying this Ed Coan routine thing that I found. I woke up with a sore throat. This is the second time I sick in a month. I was pissed off. I figured before I cant breathe I should get this workout in. Still waiting on the Maximus and Opticen. Its been 5 days. I felt good after the workout. I can feel it'll be intense. I'm looking forward to speed days. All right, its off to studying for my Quiz in Radiation Protection. Blegh.

P.S. Will post vids for feedback soon.

Virtron
11-01-2008, 04:30 PM
Speed Deadlift Day
Speed Deadlifts
135x5
165x5
190x8setsx3reps

Good Morning (arched)
3x8@95

Underhand Lat Pulldowns
3x8@120

Cable Rows
3x8@96

SLDL
3x8@115

oh man... now I know why hes the best powerlifter. It seems everything is in the assistance work. wow.

Virtron
11-05-2008, 08:47 PM
Deadlift Day
Deadlift
255x2

Good Morning
95x3x8

SLDL
115x1x8
125x2x8

Underhand Lat Pulldowns
120x3x8

Barbell Rows
I was trying out the weight... 65x3x8 I think 75 will be better.

Virtron
11-08-2008, 11:12 AM
Speed Deadlift Day
Speed Deadlifts
135x5
165x5
205x8setsx3reps

Underhand Lat Pulldowns
3x8@120

Barbell Rows
75x2x8
80x1x8

SLDL
135x1x8
145x2x8
155x1x8

Virtron
11-15-2008, 12:27 PM
Deadlift Day
Deadlift
270x2

Good Morning
105x3x8

SLDL
165x3x8

Underhand Lat Pulldowns
130x3x8

Barbell Rows
85x3x8

I pretty much passed out after this work out. lol.

Virtron
11-21-2008, 09:50 AM
11/19/08

Deadlift - Sumo
worked up to 285x2... I messed up the second rep horribly. So, I went back after 10 seconds or more and did another one the right way. Otherwise, I wouldnt be able to sleep at night.

Speed Deadlift - Sumo
235x5x3

Good mornings
105x3x8

SLDL
155x3x8 for some reason i thought that a plate and a ten was 165. no wonder it was light. blegh.

Rows
95x3x8

Lat Pulldowns
130x3x8

Puke Factor - 9

Virtron
11-29-2008, 08:31 PM
I keep forgetting to post these things.

11/26/08

Deadlift - 255x3x3
Speed Deadlifts - 205x3x3

Good Mornings - 115x3x5

SLDL - 185x3x5

Barbell Rows - 115x3x5

Power Shrugs - 160x3x5

Lat Pulldowns - 140x3x5

Virtron
12-04-2008, 06:34 AM
12/3/08

Deadlift - worked up to 270x2
Speed Deadlifts - 225x3x3

Good Mornings - 115x3x5
SLDL - 185x3x5
Barbell Rows - 115x3x5
Power Shrugs - 170x3x5
Lat Pulldowns - 140x3x5

Standing abs - 80x4x15

Virtron
12-12-2008, 06:20 PM
12/11/08

Deadlift - worked up to 285x2
speed deadlifts - 240x3x3

Good Mornings - 115x2x5
SLDL - 185x2x5
Barbell Rows - 115x2x5
Power Shrugs - 185x2x5
Lat Pulldowns - 145x2x5

Hard...

Virtron
12-17-2008, 09:43 PM
Deadlift - worked up to 300x2 PR!!!!!
Speed Deadlifts - 225xx3x3

Good Mornings - 115x2x5
SLDL - 190x2x5
Barbell Rows - 115x2x5
Power Shrugs - 195x2x5
Lat Pulldowns - 140x2x5

ok... so, because I'm studying for finals these past two weeks. My sleeping sucks. My overall energy is just horrible. That 300 was hard and exhausting. I don't know what to do to get more energy. Also, I'm noticing that my explosiveness off the floor is "meh." The rest of the exercises were hard mainly cause of the lack of energy. I messed up the first two sets of my speed deadlifts cause I couldn't hang on to the weight.

I am happy though that I made my 300. My goal, however, has not been accomplished yet. This was week 8 in the cycle. The goal is 315 in two weeks. We'll see how that works out.

Virtron
05-01-2009, 08:38 PM
After a long hiatus, I have returned to the gym.

My new crazy schedule did not allow me to gym it up the way I used to. Powerlifting was just too mentally exhausting. Its ok though. I just started going back to the gym. So, here is today's routine. (2nd week back at the gym.)

Squats - 5x10 @ 95lbs
Deadlifts - 2x15 @ 115lbs
Hyperextensions - 2x12

Virtron
05-03-2009, 09:54 PM
Today was my Back day.

Awesome workout loved it.

DB Pullover for warm up - 1x8 @35lbs.
Lat Pulldowns - 1x3, 1x6, 1x8
Hammer Strength Row - 1x8, 1x4, 1x3
T-Bar Rows - 1x10, 1x8, 1x6

EatMyWay2TheTop
05-04-2009, 06:24 AM
So how long do you give yourself to add those 25 pounds ?

Virtron
05-05-2009, 08:20 PM
So how long do you give yourself to add those 25 pounds ?

I dunno. I don't necessarily have a time limit. But not like you know a million years. I hope at least 4-5 months.

Virtron
05-05-2009, 08:22 PM
So, today was shoulder day.

I warmed up with 5 sets of 5 reps on the military press with 60 pounds.

Then I hit a 3x12 superset using 10 pounds lateral raise, front raise, and shoulder press. All with 10 lb dumbbells.

I ended with 3x12 reverse flyes using 20 lbs.

Virtron
05-06-2009, 08:23 PM
Incline Press - 1x10 then 2 sets of rest-pause
Hammer Strength Decline Press - 1x10 then 2 sets of rest-pause
Hammer Strength Incline Press - 1x10 then 2 sets of rest-pause

Virtron
05-08-2009, 08:45 AM
All right. So, I read a few threads on here about the hardgainers and what to do if you don't have the opportunity to eat all day long. As a result, last night I made three shakes that I will consume everyday.

Nitrean, oatmeal, and two cups of milk. 45g of protein and about 400 calories.

I had one with breakfast. Another one I'll have with lunch. Then another one at 5 before I hop in the train to go home. I'll try to eat some pre-workout meal. Gym it and then drink my 1000 cal 71g of protein Opticen blend. That should give me 2200 cal just in shakes.

Virtron
05-12-2009, 09:00 PM
Overhead press 3x5 @ 70lb

Then I hit a 3x9 superset using 15 pounds side lateral raise, front raise, and shoulder press. All with 15 lb dumbbells.

I ended with 1x15 reverse flyes using 15 lbs. with partial reps until failure.

EatMyWay2TheTop
05-13-2009, 08:24 AM
So how the weight gain is going ?

Virtron
05-13-2009, 08:55 AM
So how the weight gain is going ?

for some reason not well... http://www.wannabebig.com/forums/showthread.php?p=2139895#post2139895

EatMyWay2TheTop
05-13-2009, 12:30 PM
Stay patient with it and you will do just fine. I've been there before and worked my way up from 110 to 210 so I can tell you first hand it's all about staying commited. Meat, eggs, rice, pasta, milk + compounds movements = results

Virtron
05-13-2009, 01:40 PM
Gained 3 pounds of fat in 3 weeks. Not sure how I feel about that considering when I did BF% 3 weeks ago I was coming off two stomach viruses.

Virtron
05-13-2009, 01:43 PM
Stay patient with it and you will do just fine. I've been there before and worked my way up from 110 to 210 so I can tell you first hand it's all about staying commited. Meat, eggs, rice, pasta, milk + compounds movements = results

You think thats a good idea what about doing with the nitrean with milk 3 times a day and opticen... (its in an earlier post in this thread) Also, just out of curiosity, how long did it take you to gain muscle when you first started out?

Virtron
05-14-2009, 06:26 PM
Wednesday

2 supersets...
Preacher Curls - 8 @ 45lb
Cable Curls - 8 @ 12lb
Chin ups - 4

Then I did a set of 6 with 6 second negatives using a 45 pound barbell.

2 supersets...
Close grip bench press - 8 @ 95lb
Press downs - 8 @ 48lb
Pushups - 5

Then I put the pressdown to 60lb... did a set of 4 reps... dropped it to 48 did a set of 3.... dropped it again to 36 and did like 8 or something.

That was my arms workout.

EatMyWay2TheTop
05-15-2009, 03:21 AM
You think thats a good idea what about doing with the nitrean with milk 3 times a day and opticen... (its in an earlier post in this thread) Also, just out of curiosity, how long did it take you to gain muscle when you first started out?

Can't tell you about those supplements since I don't use them, just some whey that I mix with milk and drink right after each meal. Also don't look too much into bodyfat % at that point.

Virtron
05-15-2009, 08:29 AM
Can't tell you about those supplements since I don't use them, just some whey that I mix with milk and drink right after each meal. Also don't look too much into bodyfat % at that point.

You mean i should just gain period regardless whether its fat or not and then after I reach my goal worry about fat?

Virtron
05-15-2009, 08:48 PM
Good Mornings - 3x8 @ 95lbs (I miss this so much)
Underhand grip Lat Pulldowns - 3x8 @ 120lbs

Virtron
05-16-2009, 11:14 PM
DB Press - 3x8 @ 40lb 1x8 @ 45lb

Barbell Row
95x1x8
100x1x8
105x1x8

Trying out the weight for the row... thought it would be heavy. I think I would even have to go to 110 for next time. I'm doing the DB press for my chest just to have that one pec builder.

Virtron
05-17-2009, 03:07 PM
Conventional Deadift - worked up to a max of 245 lb
SLDL - 3x8 @ 155

Virtron
05-20-2009, 09:24 PM
Squat - 1x20 deathset!! @ 105lbs... definitely gotta move up the weight.
Standing Calves - 3x10 - 135lbs

So that deathset rocked my world.

Virtron
05-22-2009, 06:59 PM
Good Mornings - 105x2x8
115x1x8
Underhand Lat Pulldowns - 135x3x8

Virtron
05-23-2009, 08:31 PM
DB Chest Press - 2x8 @ 45lb - 1x8 @ 50lb
Barbell Row - 115x3x8

Virtron
05-24-2009, 02:57 PM
Deadlift - worked up to max of 255 - PR!
SLDL - 155x1x8 - 160x2x8

Virtron
06-05-2009, 09:11 PM
So, after a weeks vacation in an awesome island called Anguillla, I'm back...

Yesterday I hit a deathset of Squats - 1x20 @ 115. Felt good. Definitely gotta hit 120 next week.

Today...

3x8
SLDL - 160
Good mornings - 95
Underhand grip lat pulldowns - 130

Virtron
06-08-2009, 11:21 AM
6/6/09
DL - 220 x 2
Speed DL - 175x8x3
Rows - 115x3x8

Virtron
06-10-2009, 09:22 PM
Squat - worked up to a 2 rep max - 225

Virtron
06-12-2009, 09:11 PM
Good Mornings - 95x2x8 - 105x1x8
SLDL - 155x1x8 - 160x2x8
Standing Abs - 5x15 @ 72lb

Virtron
06-13-2009, 06:54 PM
Barbell Row - 115x3x8
Underhand Lat Pulldowns - 135x3x8

Practicing power cleans...?

Virtron
06-14-2009, 02:56 PM
Abs were slightly sore from a few days ago...

Conventional Deadlift - 230x2
Speed DL - 8x3@190
Reverse Hypers off a box... no weight... 3x15

Man... why am I slow off the floor?

Virtron
06-21-2009, 08:23 PM
Man I wish I had more time to write in this thing...

Over the past week...
Deadlift - 250x2
SLDL - 160x3x8
Rows - 115x3x8
Good Mornings - 100x3x8
Pulldowns - 130x3x8

I have a cold. Colds are gay.
I feel much stronger this time around... more effective than last time. It seems as though the conventional deadlift is better for me than the sumo. Also, I'm starting to have better awareness of my body... its responding better... I love it. I go to the gym 5 times a week... yet only train the deadlift routine on three or two. So, I think I'll use the other days to do extra work. Nothing too taxing... but definitely do some hamstring work... throw in more ab work on those days... some shoulder work... and i dont have a reverse hyper machine, but I use one of those boxes that people jump onto. I put a pad on it and my legs are about 45 degrees. Meh... we'll see. I know life doesn't work this way, but it seems that some of these kung fu movies are inspirational. I'm referring to the dude that trains extra hard than all the other guys... like in 36 chambers of shaolin. I dunno. I'm not afraid of overtraining anymore. I think I'm not training enough for my beginner level. Its time to turn it up a notch.

Virtron
06-22-2009, 09:01 PM
Pull-Throughs - 84x3x15
Standing Abs - 84x3x8 - 60x1x15
Reverse Hyperextension off a plyo. box - 3x15

Virtron
06-24-2009, 09:01 PM
as i continue to sniffle and cough from my cold and blink my right eye from pink eye... i managed to get to the gym...

pull-throughs for lower back - 72x3 until failure...
Reverse Hyperextensions off a plyo. box - 3x15
Standing Abs - 72x5x15 (give or take a rep from a set or two... my abs were still sore from monday... but i didnt like that ab workout. So, i showed them no mercy today.)

Virtron
06-27-2009, 10:00 AM
I've been sick all week... yet I went to the gym monday and wednesday... thursday and friday were killer... I felt better this morning. God damn flu. Anyway... I figured I have two days left of the week today and tomorrow.

So...

Deadlift - 265x2

Tomorrow will hit those supplemental exercises...

Virtron
06-29-2009, 07:20 PM
I'm feeling better today... thank god. First off, I hate the gym I go to so much. So much overcrowding... I wasn't able to do SLDL at all. I'm annoyed, but I'm learning more acceptance and patience. It seems Powerlifting is teaching me more than I thought it could. Now on to the workout...

3 minute warm up on elliptical. I was feeling really tight and tense.
Good Mornings - 105x3x8
T-bar Rows - 50+barx3x8
Back Raises - 25x3x6
Lat pulldowns - 130x2x8 - 135x1x8

Virtron
07-04-2009, 09:23 AM
7/3/09

Pull-Throughs...
I did a superset of squat pull-throughs and straight leg pull-throughs. 70 for the squat and 40 for the straight leg... can't remember the reps.... all i can remember is the pain... oh yeah!

Virtron
07-05-2009, 01:29 PM
Today, I figured I would start the westside approach once again...

Max Effort Day
Deadlift - worked up to a max of 285 PR!
Glute Ham Raises off the floor - 3x6
Back Raises - worked up to 2 sets of 8 with 50lbs
Standing Abs - 5x15 @72lbs

Definitely happy about my progress. Tomorrow I'll do some upperback work and rehab for the lower back.

Virtron
07-06-2009, 08:01 PM
Chin-Ups - 3x5
Pull-Throughs with the level 2 band... I forget what they're called. Its the one after the purple ones.
Band Good Mornings - no weight... just the level 3 band until failure.

Virtron
07-09-2009, 08:05 AM
7/7/09
Band leg curls - 1 until failure each leg
got rid of my sorenes allowing me to do my dynamic day.

7/8/09
Dynamic Effort Day
Box jumps from 12 inch to 24 inch.... I hope I did those right. Felt good.
Speed Pulls @ 155 - 6x1
Good Morning - 3x5 @ 115 (didnt feel like enough volume)
T-bar Rows - 3x8 @ 95 (with bar weight)
Leg curls - 3x8 @ 70
Abs for a few minutes on the stability ball

Virtron
07-10-2009, 12:02 PM
7/9/09
Last night I had an awesome extra workout...
chin-ups - 3x5
pull-throughs squats with two of the weakest bands... the purples ones... I did 3 sets to failure. I did two sets of straight leg ones for my back.
Band leg curls - 3x15 same purple bands.
I supersetted each exercise. Like a circuit.

It helped in my hamstring recovery from the leg curls I did on wednesday. I think I'll do some pull-throughs today with the cable pully. I had a breakthrough with my bands. I realized that my stance was too close. after widening it, I felt my glutes and hamstrings hard.

Virtron
07-10-2009, 09:17 PM
Another extra workout...
Pull-throughs - 2x20@72 - 2x15@84
chin-ups - 3x5
t-bar rows - 3x8 @ 110lb
stability ball sit-ups

EatMyWay2TheTop
07-11-2009, 04:22 AM
Looking good man

Virtron
07-11-2009, 02:22 PM
Looking good man

Thanks... I was hoping someone was looking over my workouts. I wanna make sure I'm doing it right. Tomorrow is ME day for me. I feel like I can pull 300.

Virtron
07-12-2009, 11:33 AM
I think I should have had a little more carbs before I went to the gym this morning, but it was all right anyway.

Deadlift
135x6
165x4
195x3
225x2
245x1
265x1
275x1
285x1
295x1 PR! (this one went up slowly, but my form was good)
300x1 PR! (this one went up even slower, but for the most part my form was good. the only issue I had was my right pinky wasn't holding it anymore.)

Good Mornings close stance (I did these with my toes elevated on two 10s)
3x8 @ 105

Back Raises
worked up to a 60 pound bar on my back for 3 sets of 4 reps

Modified glute/ham raises
Using the same hyperextension device
3x8

I think I found my new favorite hamstring exercise. my hams were screaming from this. I'll do these more often until I can get a glute/ham raise on my own.

standing abs
3x15 @72

I was so exhausted from the rest of the workout. I couldn't do two more sets of abs. I feel good right now. I had a whole wheat hero with turkey, cheese, lettuce, tomato, and mayo post workout. I'll drink my protein shake in the shower in a bit. I definitely felt the power of truly maxing out on the deadlift today. That took a lot out of me. I'll keep going though. I feel like maxing out on the box squat is in order for the next two weeks. My hamstrings need a lot more work.

Virtron
07-13-2009, 05:57 PM
I woke up this morning sore as hell from the middle of my back all the way down to my calves. Continuing with the extra workout idea...

It was hard to superset today... its a commercial gym... Bally's... it was packed just now.

I started with some.....
Barbell Rows
1x10 2x8 @ 95

I took two 10 plates and used that as my weight for reverse flyes. I probably shouldn't have supersetted them with barbell rows. It made me only get 8 reps for the last two sets. No big deal though. The volume is still maintained.

Pull-Through Squat
2x15 1xfailure (somewhere around 20 reps) @ 84
I think I'm getting stronger. If only that handle wasn't so annoying to hold.

Standing Abs
3x25 @ 60

EatMyWay2TheTop
07-15-2009, 03:40 AM
Nice PR :thumbup:

Virtron
07-15-2009, 09:14 PM
Nice PR :thumbup:

Thanks dude

Virtron
07-15-2009, 09:17 PM
DE Day
I didnt get a chance to work on speed today. Next week.

Back Raises - 3x5 @ 60lb
GHR - 3xsomething (i think it was 10 but at some point I started to hallucinate from the intensity)
Hammer Strength Rows - 1x8 @ 90 and 3x6 @ 140
Pull-Throughs for lower back - 36lb repetition method
Band Leg curls

My knee feels weird =(

Virtron
07-17-2009, 08:10 PM
Elliptical Warm Up for the legs

T-bar rows - 3x10 @ 100
supersetted with 2 sets of side raises with a 45 plate

Standing Abs
1 set due to knee discomfort

GHR
1x11 BW
1x10 10lb
3x8 25lb

I tried to maintain straight legs due to knee discomfort.

Virtron
07-19-2009, 04:55 PM
So today was the first time I did my low box squat since last year. It was great. I asked a friend to spot me that normally doesn't go to my gym. During my last rep he just put his fingers on my chest and pressed slightly. So i don't consider this the full max, but I know what to look forward to next time.

Low Box Squat
warmed up with no weight... then bar weight...
95x5
135x3
155x1
175x1
195x1
205x1
215x1
220x1 (a little assistance)

Regardless, last time I did this I was at 165. So I consider it progress.

Back Raises and GHRs followed...
Back Raises
3x5 @ 60

GHR
3x8 @ 35

I had to run after that. So no abs.

EatMyWay2TheTop
07-20-2009, 03:41 AM
165 to 215-220 sure is progress. I'm sure you'll blast it again next time too.

Virtron
07-22-2009, 09:01 PM
165 to 215-220 sure is progress. I'm sure you'll blast it again next time too.

Yeah I'm hoping for that.

Virtron
07-22-2009, 09:07 PM
Dynamic Day Squat/DL
Below Parallel Box Squat - 6x2 @ 95lb with two purple bands choked to a dumbbell. I choked each band onto a dumbbell and then slid each one onto the bar.
T-bar Rows - 105x3x10
Lat Pulldowns - 120x3x10
Pull-Throughs - 48x1x20, 60x1x20, 72x1x20
Standing Abs - 72x4x15

Felt a little dehydrated after this one...

Virtron
07-25-2009, 09:14 AM
Max Effort Bench Day
(yes, I finally started benching)

Bench Press - worked up to a max of 165... I tried 175 and my hamstring cramped hard so it threw me for a loop.
Pressdowns - the pulley i used had a lat bar, but the pulley itself was torn and kept getting stuck so the weight was much lower... 60x3x8 (note to self... use v-bar pulley)
Rear Deltoids - 25x3x15
Lat Pulldowns - 120x3x10
Standing Abs - 60x3x25
Pressdowns for reps

To be honest.... I havent benched since december... it felt so weird holding the bar above me... It felt as if we were strangers. But hey... gotta do it.

Virtron
07-26-2009, 12:30 PM
7/25/09
Power Shrugs Dumbbells - 60x3x12
T-bar Rows - 105x3x10
Flat Straight Legged Sit-Ups - 5x15

Today (7/26/09) I decided to go for the reactive method.

http://img.photobucket.com/albums/v205/Mimius/noname.jpg
Mini-Band Deadlifts
Barx10
135x5
165x3
195x2
225x1
245x1
275x1 PR
285 - failure

I was dead after this... wow its taxing...
Pull-Throughs Straight Leg - 72x1x20 - 84x3x15
Mini-Band Leg Curls(finally did them in the gym on a bench using the dumbbell rack to choke them onto...) - 3x15

Believe it or not... I was tired to the point that as I'm walking to do leg raises I see a water fountain and go drink water... then I forget about why it is that I went to this part of the gym and just leave. On the way home I realize I forgot lol.

I just had my cup of milk with a scoop of nitrean. Nappy time.

EatMyWay2TheTop
07-26-2009, 12:46 PM
nice back to back workouts

Virtron
07-27-2009, 10:04 AM
nice back to back workouts

thanks its hard fitting it upperback workouts during the week. so, i had to throw it in right before max effort day, but i didn't go too heavy.

Virtron
07-29-2009, 07:55 AM
Ok... so last night I had about 5 nightmares. In other words, I barely slept. Can't remember what they were about at all... I think its because it was too hot in my room. In any case, that **** messed me up this morning. My form was ****ty because of my exhaustion.

Dynamic Effort Day
Box Squats with minibands week 2
barx1x5
105x6x2

Good Mornings (this was a great 4 sets... I was disappointed about the previous one because of my exhaustion my form was ****ty. I can sugar coat it all I want to, but ****ty sums it up best)
95x4x10 (for some reason my execution here was much better... the form was still shaky cause I would get tired quick, but still very nice.)

Band Leg Curls
3x15

I was running late for work. So, I skipped the abs... come to think of it... I think i'll find a secluded area in my office to maybe do a set or two of abs and practice my box squat form. Maybe that way exhaustion wont matter.

Virtron
07-31-2009, 07:21 PM
Max Effort Bench Day
Bench Press
barx1x10
95x1x5
135x1x3
155x1x1
165x1x1
175x1x1 PR

Pressdowns with V-bar
60x1x8
70x2x8
65x1x8 I dropped the weight here because I didnt want to go until failure to 8 reps.

Side Raises for shoulders
10x3x15
I've been thinking about the mass on my shoulders for a while now and I think I need more for better leverage.

Lat Pulldowns wide grip (finally lol)
I feel that I need more lat mass too... my traps are getting bigger and bigger with every week, but the lats need work.
100x3x10
My arms gave out... I'm thinking I'll spend a few weeks doing curls or something... gotta make those arms strong enough to pull that weight down.

Leg Raises
first, i need to rant... Bally's finally put the padding down on the hyperextension machine, but now the ****ing padding on the leg raise machine is so ******ed that my elbow kept sliding off... i had to reposition myself like 3 times per set.
BWx3x15

A good workout. I don't feel too exhausted though... max dl/squat day are a LITTLE more intense than max bench. lol.

Virtron
08-02-2009, 01:12 PM
Max Effort Deadlift/Squat Day

I thought it was about time I learned how to strain hard...

Rack Pulls (bar below knee)
Barx10
135x5
185x5
225x3
255x2
285x1
315x1
335x1
345x1

I never held such weight in my hands. It was intense.

Back Raises
70x3x5

Glute Ham Raises
45x3x10

Standing Abs
72x4-5x15 (i cant remember how many sets it was)

All in all very good workout. I'm not gonna lie though... puke factor: 9!

Virtron
08-03-2009, 04:20 PM
Tricep Pressdowns
75x4x6

Lat Pulldowns
100x4x10

Pull-Throughs
72x2x20
72x1x11

Virtron
08-04-2009, 04:44 PM
extra workout
Upright Row
70x3x10

Leg Raises
3x15

Good Mornings with a miniband for reps... 4 minutes I think...

Virtron
08-05-2009, 07:50 AM
All right first off I have no idea why my shoulders are sore but whatever... it was uncomfortable squatting today.

Dynamic Day
Box Squats with minibands week 3
115x5x2

Good Mornings
100x4x10

EatMyWay2TheTop
08-05-2009, 10:04 AM
nice work there

Virtron
08-07-2009, 10:40 AM
Max Effort Bench Press
DB Press
45x2x10 - 45x1x6

at this point i lost a lot of energy... probably because of my breakfast. =/

Skull Crushers
35x3x10

Side Raises
10x3x10

Lat Pulldowns underhand
120x4x10

Leg Raises
3x15

Clifford Gillmore
08-07-2009, 11:25 AM
I never like DB for max effort, I did it for a 3 week cycle and my bench did not budge. I hope they work for you!

Virtron
08-09-2009, 11:04 AM
I never like DB for max effort, I did it for a 3 week cycle and my bench did not budge. I hope they work for you!

you know what it is... I feel that i could use more mass. I think itll help.

Virtron
08-09-2009, 01:28 PM
max squat day
box squat
barx10
135x5
165x3
195x1
215xfailed

leg press
315x4x8

pull-throughs
70x3x15

standing abs
80x3x8

upright row
70x3x10

honestly i can attribute the failed lift to many things but im not sure what it is...

Virtron
08-11-2009, 09:03 PM
8/11/09
Close Grip Press
115x3x8

Side Raises
10x3x12

Lat pulldowns underhand
130x3x8

Ab work
3 sets.

I drank a pro-slam before this workout... wow. world of difference.

Virtron
08-12-2009, 10:00 AM
So, this morning I had my breakfast way too close to my workout... I was nauseous through out the whole workout. blegh...

Box Jumps onto a 12 inch box holding 20 lb dumbbells.
3x12

RDL
165x3x8

Leg Press
335x3x8

Leg Raises
3x15

Nausea sucks... messed everything up. Its all right though. I think I'll smoke that 215 sunday.

EatMyWay2TheTop
08-12-2009, 12:07 PM
Don't worry you'll nail it real soon

Virtron
08-14-2009, 07:48 PM
What an awesome workout.... I've never been so energized. Amazing.

Max Effort Bench Day
worked up to a 3 rep max of 165lb

Skull Crushers
45x1x10
55x1x8
55x1x8

Hammer Strength Low Row
55x2x10
70x1x10 (each arm separately)

Lat Pulldowns wide grip
105x3x10

Shoulder Press using legs. I did this more for power.
80x2x10
40x1x15

Tricep Pressdowns
35x1x50 maybe more i lost count....

Leg Raises
2x15

The beauty is... all of this was done in 45 minutes. I blazed through this workout. Its 10pm and I dont feel tired. ETS is amazing. wow.

Virtron
08-16-2009, 04:26 PM
Max Effort Squat Day
Box Squat
Barx10
105x5
135x3
155x2
185x1
205x1
215x1
220x1 (only with slight touching from spotter... but again. not a full rep)

I conquered the 215 though.

Back Raises
BWx10
45x5
80x3
80x3

GHR
BWx10
45x3x10

Upright Row
70x3x10

V-crunch machine
2x15

At this point my friend who spots me (whos a master trainer at this gym) went to torture me on his TRX device. Very cool stuff.

EatMyWay2TheTop
08-17-2009, 09:24 AM
Good work on the 215. I read you're from NYC, I spent some time there, mainly in Lower East Side and Williamsburg, great city for sure :thumbup:

Clifford Gillmore
08-17-2009, 01:45 PM
Solid shoulder press!

Virtron
08-17-2009, 08:25 PM
I was working out with my wife today... she wants to get back into tennis, so i put her on a westside for skinny bastards workout... i got sidetracked a little. so the workout was a little all over the place, but it worked out i think.

Repetition Method Day
DB Press - 3 x failure
I used 20s at first but they were too light. I grabbed 35s and did 2 sets of about 15. I think 30s will do fine next time.

Lat Pulldowns
135x3x8 PR (its about time too)

Reverse Flyes with straight arms
10x3x15

Tricep Extensions elbows out seated
45x2x12

Hammer Strength Low Row - one arm at a time
70x3x8

I'm happy with my strength on the rows. It took a while because I was showing my wife certain exercise, basically I had her do DB presses same way I did them, lat pulls and reverse flyes same way, i added side raises for her and then tricep pressdowns... i tried to keep the volume low and the intensity moderate. I'm proud of her. She did a good job. shes 5'3" at 112 lb. I think she'll do well at 118 or so.

Thanks Risk and Eatmyway for the comments.

Virtron
08-19-2009, 08:39 AM
Dynamic Squat/DL Day
I figured I would train box jumps for now.
Box Jumps onto a 14 inch box (i think its 12 or 14 looks more like 14)
25x3x12

at this point I didnt want to be late for work so i started rushing.

Good Mornings
105x2x10 (felt like not enough volume)

Leg Press
385x2x8
405x1x8

I think 405 is appropriate next time.

Pull-Throughs
84x1xfailure (about 20 reps)

Hammer strength Row (small version v-grip)
70x2x8

Running to the shower and to the train station - 100 calories (lol... ok that wasn't funny. -_-)

Virtron
08-21-2009, 11:49 AM
Max Effort Bench Day
Bench Press
Barx8
95x5
115x5
135x4
170x3 PR

Skull crushers
55x3x8

Reverse Flyes
15x3x12 PR

Lat Pulldowns wide grip
100x1x12
110x1x10
100x1x10

weird set...

i did a few power cleans with 80lbs with the press.... like 5. then I did one more and just pressed for 10 reps. a little bit of conditioning... i was in a rush to go home.

Virtron
08-22-2009, 01:22 PM
extra workout

Hammer Strength Low Rows - one arm at a time
70x3x8

Leg Raises
3x15

I did back raises for a few minutes for some prehab. gonna deadlift heavy tomorrow =)

Virtron
08-23-2009, 12:04 PM
Max Effort Deadlift Day

Deadlift
Barx15 (RDL style)
135x5
185x5
225x3
275x1
295x1
315x1
320xfailure ( i should've tried harder lol gave up too quickly )

Leg Press
225x1x8
405x1x8
425x2x8

I'm getting the hand of the leg press more and more with each week. I'm thinking wednesday my weight will go up again.

Back Raises
45x3x8

Decline Straight-Leg Situps
3x8 (no weight yet)

I kept this workout light after that 315 pull. Next week I'm gonna hit that 320 and attempt for more. I skipped the upper back work too. I'll hit that tomorrow with my chest and arms.

Virtron
08-26-2009, 06:45 PM
Box Jumps
worked up to 45x5x5 onto a 12 inch box...
should I use a taller box???

Back Raises
45x3x10 (pfft... i dont even know why i do these with 45s Its annoying finding bars that are scattered all over the gym. 80 must be used again)

Leg Press

Ok I got a weight that I'm comfortable in with doing sets of 8 in.

225x1x8
455x1x8
495x2x8 PR

I think I can hit three sets with this weight. I also think sets of 6 will be better for my goals.

Lat Pulldowns
135x3x8

I declined the sit-up board to the 2nd level. Its about 2ft.
BWx1x12
10x1x12
BWx1x3 (I was done... my back started to arch here... couldnt hold it together)

Great workout. I think I'll have to add another 50 to that leg press do and hit 3 sets of 6 next time. That'll be the weight I'll use for september.

EatMyWay2TheTop
08-27-2009, 10:17 AM
Training's looking good. Nice effort on the leg press :thumbup:

Virtron
08-27-2009, 10:59 AM
Training's looking good. Nice effort on the leg press :thumbup:

thanks i started light about a month ago... i figured i would ease my brain into it. I'm thinking i'll hit sets of 6 with 525 next week, when i can get sets of 8 with that weight i'll increase and go back to sets of six.

Virtron
08-28-2009, 08:28 PM
so today i started my new clinical shift at st. luke's hospital... had to wake up at 6am... took me about an hour and 15 minutes by train to get there... I was exhausted.

I downed a proslam, and it helped, but not as much. Just a few hours of sleep allowed me to bench press 170 once.

Bench Press
worked up to 170x1

Lying Extension
55x3x8 (strange how I'm getting stronger in this exercise but my max rep aint working for me. I'm rotating to floor press next week)

Shoulder work
I did a couple of supersets for rear and side delts... I was about to do a shoulder press but as I do one rep I get this pain in both shoulders. Stopped that really quick. Strange cause doing raises doesn't bother me in any direction...

Lat Pulldowns wide grip
105x3x10

Chinese food =)

Virtron
08-30-2009, 07:38 PM
Deadlift
305x1
320xfail

Pull-throughs
72x3x20

GHR
45x3x8

Don't get me started. 6 hours of sleep... 2-8am.

EatMyWay2TheTop
08-31-2009, 09:11 AM
Lacking sleep sucks. You may want to back down a bit on the deadlift and come back sometimes later to nail it ?

Virtron
09-01-2009, 07:59 AM
Lacking sleep sucks. You may want to back down a bit on the deadlift and come back sometimes later to nail it ?

You know I was thinking about that. I've been replaying that failure since sunday morning... you should've seen my form!! the bar was a good 3 inches away from my shins... my back started to round... i thought to myself.. this is not worth it and dropped it from a few inches off the ground. if I had the energy I could've leaned back and pressed that bar to my shins and it would've went up even with bad form I got it up high enough. I remember when my deadlift was in the 280s I had corrected my form mid-pull that way, but the whole lift took a good 6 seconds. I had the energy then. But sunday morning... I took a nap after that workout.

Virtron
09-02-2009, 08:28 PM
Leg Press
one plate x 12
2 plates x 5
5 plates x 3 sets x 8 reps

Seated Good Mornings
barx8
90x2x8

T-Bar Rows
65x3x8

Lat Pulldowns wide grip
110x3x8

straightlegged sit-ups decline
10x2x15

Its time I got back into good mornings and SLDLs... seeing as how I am going to max out on the good morning this weekend. I figured I would do GM today and do pull-throughs on sunday.

Virtron
09-05-2009, 04:20 PM
Dumbbell Rows
30x1x10
40x1x5
55x2x15

Virtron
09-07-2009, 03:25 PM
9/6/09

Max Effort Day

Good Mornings Close Stance
barx10
95x5
115x5
135x3
155x3
160xfail

Pull-Throughs
72x3x20 (time to move up the weight)

SLDL
(i'm happy do be doing these again. I was inspired by an interview of matt kroczaleski. I'm gonna stop switching too much. I remember what worked for me and its time I went back to those exercises. I'll give the deadlift another try after a squat attempt after a month or so of good mornings)
165x2x8
175x1x8

T-Bar Rows
75x3x8

Lat Pulldowns underhand grip
135x3x8

That was all yesterday.

Today i went out with my wife to the tennis courts. I used to play when I was a kid about 10 years ago. I have some basic understanding of technique. Anyway, she kicked my butt lol. It was a nice active recovery day.

Virtron
09-10-2009, 09:27 AM
I'm starting this once a week cycle this sunday. I figured I'll save the other days for bench work and gpp.

Last night I tried a 225 squat. Worked pretty well. Should've went wider. I maintained good upper back strength.

I hit some pull-throughs for 2 sets of 18 @ 84 pounds. Then I hit 15 reps with 96 pounds. I think I'm done with pull-throughs. I don't like their effect on my knees. I'll try to change my stance and give them one more shot, but the pain they leave me with after is not worth it. I went to do some heavy leg pressing with 5 plates 2 sets of 8 and 2 sets of 13 dumbbell rows with 55 pounds. I figured I'd keep it light and low volume to maintain my strength before sunday. I'm also changing my diet to something more affordable. Maximus once a day and nitrean 3 servings a day.

Virtron
09-13-2009, 05:15 PM
Deadlift Day

Deadlift
270x2

Good Mornings
105x3x8 (gotta move up weight)

SLDL
185x3x8

Hammer Strength Row
70x3x8

Lat Pulldowns underhand grip
130x3x8

Virtron
09-17-2009, 11:55 AM
So, because I can only go to the gym once a week. Hence, the deadlifting program again. The amount of activity does not coincide with the amount of calories... In other words, the belly grows quickly. I'll try to manage mon-wed-fri-sunday again... maybe some gpp work or something. I dunno. This can't do. My weight is increasing more than it should too.

EatMyWay2TheTop
09-17-2009, 12:27 PM
You may try to do light running or jumprope a little if you have no time to go to the gym during the week. Look at the good side of things, that belly you're growing will help you for the bench press and squat.

Virtron
09-18-2009, 06:36 PM
You may try to do light running or jumprope a little if you have no time to go to the gym during the week. Look at the good side of things, that belly you're growing will help you for the bench press and squat.

hahaha... yeah it might be good for the bench and squat... but for the deadlift and bending over it aint too good. plus, it looks kinda weird cause i do have more mass than I ever did but i dont have enough that it balances out... you know what i mean?

EatMyWay2TheTop
09-19-2009, 06:15 AM
Hell yeah I know what u mean...my gut has been out of control for a long time now, and Im just around 210-pounds.

Virtron
09-20-2009, 02:46 PM
Deadlift
135x4
185x3
235x2
275x1
290x2

Speed Pulls
235x6x3

Good Mornings
110x3x8

SLDL
185x2x8
185x1x5 (my grip failed me on this one)

T-bar Rows
70x3x8

Lat Pulldowns
135x3x8

Good workout. My shins are on fire. My form feels better.

Virtron
09-27-2009, 06:57 PM
Deadlift
135x4
185x3
235x2
275x1
305x1

ok so humidity and no chalk or straps equals bar spinning in hands and slipping out.... ive never experienced anything like it.

Speed Pulls
250x3x2 (grip failure...)

Good Mornings
115x3x8

SLDL
185x3xI dunno...... wet hands man... ****ing wet hands


T-bar Rows
70x3x8

Lat Pulldowns
135x3x8

I was pretty angry at this situation.

EatMyWay2TheTop
09-28-2009, 12:38 PM
Get some chalk, it will blow your mind away how much it makes a difference

sharkall2003
09-28-2009, 12:40 PM
Purchase some chalk. It runs about four dollars and works wonders. I just picked some up today and it's awesome.

BTW, nice lifting. Keep lifting hard and eating well and you'll make your goals.

Virtron
09-29-2009, 02:24 PM
Get some chalk, it will blow your mind away how much it makes a difference


Purchase some chalk. It runs about four dollars and works wonders. I just picked some up today and it's awesome.

BTW, nice lifting. Keep lifting hard and eating well and you'll make your goals.

yeah i'm definitely gonna get chalk. do you guys know of any good sites?

Virtron
10-04-2009, 11:42 AM
Blegh... still no chalk. Didnt need it today thank god. I overestimated my strength with this routine.

Deadlift
135x5
185x3
235x3
275x1
305x1
325x1
325xfail

shouldve been two reps... but that 325 was all out. shouldve went for 315x2 today. barely had enough energy for speed sets.

speed pulls
270x1x2
270x1x1
270x1x1

I'm toning it down for next week. dont want to burn out.

Good Mornings
115x3x8

SLDL
185x3x8

T-Bar Rows
70x3x8

Lat Pulldowns
135x2x8

Basically, because I went down to 1 workout a week instead of how i used to have at least 5... my gpp is down...my stomach is out... and this workout fried me.

I got the gourmet nutrition pdf by John Berardi. No more skipping breakfasts and eating dumb. I made a new meal plan for myself that'll provide me with 2760 cals on workout days and 2556 on off days... For sunday, which is deadlift day... I'll have to have a different meal plan all together because my workout is early in the morning. This way I can have more whole foods and less shakes.

In addition, I'm looking for a tire for gpp. My new workout schedule is now.

Sunday - Deadlift Day (ed coans routine)
Monday - Bench Press - 6 work sets of bench press, close-grip, and incline.
Wednesday - shoulder day - 8 work sets of shoulders from every angle.
Friday - Light bench day including heavy tricep work.

i'll be doing 15 minutes of low intensity cardio after each workout. I have at least 10 pounds of fat in my stomach that I can drop.

I let myself get dumb about my program in september. Had I kept up with my workouts and diet like I should've. 325x2 would've been perfect. Thats all I can say about that.

72 Strong
10-04-2009, 10:12 PM
Can I ask where you lift? I'm in Williamsburg and was looking for a spotter twice a week. I saw your previous thread that you were looking for a training partner in Brooklyn.

5'9", 24, 200lbs, 380 paused bench, just getting back into squats and deadlifts

Virtron
10-05-2009, 07:33 PM
Can I ask where you lift? I'm in Williamsburg and was looking for a spotter twice a week. I saw your previous thread that you were looking for a training partner in Brooklyn.

5'9", 24, 200lbs, 380 paused bench, just getting back into squats and deadlifts

I lift in sheepshead bay... what gym are you signed up to?

72 Strong
10-05-2009, 10:05 PM
I lift in sheepshead bay... what gym are you signed up to?

That stinks, you're actually nowhere near me. I lift at Absolute Power and Fitness on Grand St. in Williamsburg. Well, best of luck finding a training partner.

Virtron
10-06-2009, 10:26 AM
That stinks, you're actually nowhere near me. I lift at Absolute Power and Fitness on Grand St. in Williamsburg. Well, best of luck finding a training partner.

Yeah thats really far... I mean if I had a car that would be one thing... but taking the B44 for an hour to lift is not the warm up I have in mind. good luck man.

Virtron
10-12-2009, 09:01 AM
Sunday - Deadlfit Day

Deadlift
280x3x3

Speed Pulls
230x3x3

Shrugs
190x3x5

Good Mornings
125x3x5

SLDL
195x3x5

T-Bar Rows
80x3x5

Lat Pulldowns
150x3x5

Virtron
10-12-2009, 07:08 PM
Bench Press
115x2x10

Close-Grip Press
95x2x10

Incline Dumbbell Press
30x2x10

Virtron
10-16-2009, 09:58 PM
Light Bench
95x2x10

DB Flyes
10x2x10

Pressdowns
50x2x10

barbell Curls
70x3x5

One-legged dumbbell curl
20x2x10

Virtron
10-18-2009, 10:01 PM
Sunday - Deadlfit Day

Deadlift
300x1x2

Speed Pulls
245x3x3

Shrugs
205x3x5

Good Mornings
125x3x5

SLDL
195x3x5

T-Bar Rows
80x3x5

Lat Pulldowns
150x3x5

It felt like I was lifting broomsticks today. Thank you creatine monohydrate by atlarge.

EatMyWay2TheTop
10-19-2009, 11:30 AM
How's training going man ?

Virtron
10-20-2009, 07:48 AM
How's training going man ?

working hard. a few more weeks to my 350lb attempt.

Virtron
10-20-2009, 07:29 PM
monday

bench press
120x2x8

close grip bench press
100x2x8

incline bench press
95x1x8
95x1x6

should've went down to 90lb... heh...

barbell curl
85x3x4
45x2x15
25x1xfailure

Coke
10-21-2009, 08:37 AM
Solid effort(s) Vitron.

Virtron
10-21-2009, 02:23 PM
Shoulder Day

Behind the neck Press
barx5
65x2x10

Side lateral raises
15x2x10

Reverse flyes and front raises superset
15x1x10
15x1x8
15x1x10
15x1x8

Virtron
10-25-2009, 11:29 AM
Deadlift Day week 7

As I near the end of my cycle... my body does not respond well...

Deadlift
315x1x2

All right... the first rep went up slower than I wouldve liked... as I brought it down for the second rep... it began to slip... I had no choice but to put it down and regrip... I did that quickly and pulled up. My form was not as good as I would've liked for that second rep. My grip failed me after a few seconds at the top.

Speed Pulls
265x3x3

Power Shrugs
220x3x5

I forgot that I shouldve stopped at two sets. Regardless, they were good sets.

SLDL
195x3x5

Again one set more than it shouldve been... That wasn't the problem though. The bar ripped my callus open and it started to bleed. I washed it quickly at the fountain... dried my hands and grabbed the bar. I kept going. I was not about to give up.

Good Mornings
This really pissed me off... I didnt mind the burning pain under the callus but now my right wrist began to hurt... I loaded the bar with 125 and did my 2 sets of 5 reps.... I have never been able to get my shoulders flexible enough so that my elbows point down. my forearms are always almost parallel to the floor instead of almost perpendicular... I dont know what to do. I know this had some sort of effect on my wrist. Its not good.

T-Bar Rows
90x2x5

Lat Pulldowns
150x2x5

I dunno man... Next week I attempt 335x2... I dont think 2 reps will be possible. 1 rep will be for sure though.

Virtron
10-27-2009, 08:29 AM
So in preparation for my 335x2 attempt at the deadlift on sunday... I'm eating more than usual. Last night I did some bench work. My callus still hurt, but moving my hands in a tad closer took all the pressure off my wrist and I was fine. If only I couldd do that with squatting. I need a coach or an experienced lifter or something.

Bench Press
barx10
95x5
115x3
135x3
155x5 max

Paused Bench Press
95x2x10

Tricep Pressdowns
50x2x10

Lat Pulldowns Wide Grip
105x3x10

My back is beginning to kill me. I want to work an abwork into my routine somehow.

Virtron
10-30-2009, 06:37 PM
Bench Press
155x4
115x1x6 close-grip
115x2x6 middle finger on ring... trying out a better grip for my form.

JM Presses
30x2x8

Cable Rows
100x2x12

Lat Pulldowns wide grip
105x2x10

ehubbard
10-31-2009, 10:02 AM
My back is beginning to kill me. I want to work an abwork into my routine somehow.

Do ab work every time you train. I would also work in back extensions at least twice a week.

Virtron
10-31-2009, 12:50 PM
Do ab work every time you train. I would also work in back extensions at least twice a week.

thanks for the advice man... Maybe ill see you around when i stop by at the coloseum

Virtron
11-03-2009, 07:58 AM
Sunday I did my deadlift... for some stupid reason I decided to wear a belt. I've never worn it. It felt uncomfortable and unusual. It through me off. I went for my 335 and now I'm in pain. I called up Gene Rychlak and told him to void the check I sent him. I'm not going to compete.

To be honest, I'm not too disappointed. The pressure of the meet was making me rush. I'm addictive as it is, with the meet over my head, I wasn't listening to my body the way I should've been. So, now I'm in pain. I can bench press, but anything that involved flexion of the back is out of the question. I read about bill starr's rehab for lower back pain. So, I'll give it a shot.

ehubbard
11-03-2009, 11:49 AM
Sunday I did my deadlift... for some stupid reason I decided to wear a belt. I've never worn it. It felt uncomfortable and unusual. It through me off. I went for my 335 and now I'm in pain. I called up Gene Rychlak and told him to void the check I sent him. I'm not going to compete.

To be honest, I'm not too disappointed. The pressure of the meet was making me rush. I'm addictive as it is, with the meet over my head, I wasn't listening to my body the way I should've been. So, now I'm in pain. I can bench press, but anything that involved flexion of the back is out of the question. I read about bill starr's rehab for lower back pain. So, I'll give it a shot.

Jan 30, 2009 there is an IPA meet in Newark run by Gene. Start with the belt on loose and get used to it. A new powerlifting belt also needs to be broken in as it is usually very stiff.

Virtron
11-04-2009, 09:01 PM
Jan 30, 2009 there is an IPA meet in Newark run by Gene. Start with the belt on loose and get used to it. A new powerlifting belt also needs to be broken in as it is usually very stiff.

Thats the one I canceled. I dont think I'm ready. =(
I mean maybe after training properly with tony and you guys, I might be. I wouldn't mind believe me. I just don't want to put the pressure on myself using a routine and form that isn't for me.

Virtron
11-04-2009, 09:09 PM
11/4/09

Warmup
Elliptical 5 minutes
Shoulder Circles

Hyperextensions
1x8
1x15

These felt pretty good. No pain. I figured it could help as well as warm up my back for any further exercises.

Behind the neck Press
Barx1x10
65x1x6
95x2x8

Front Raises
15x2x12

Side Raises
20x2x8 (I think 15s wouldve been better)

Rear Delt Machine (half broken)
I managed 2 sets of 15 with whatever ROM the damn thing allowed. I used 60lb.

Leg Raises
2x15 (didnt wanna go to far back so as to not put any pressure on my injury. so, those two sets were enough)

Cable Crunches
108x2x15
120x2x12

I went home after this... ate some stir-fry sirloin and boiled my body at 100F in a tub for 5 minutes. Day 2 of my cold. blegh. I hope I'm feeling better by friday.

Virtron
11-07-2009, 04:55 PM
I think I'm losing sensation in my right leg - starting with the glute. I'm not liking this. I wouldve went to the coliseum gym today had my ride not bailed on me. Anyway... heres my late afternoon workout.

Warm up - elliptical 5 minutes
hip flexor stretch 30 seconds each leg
shoulder circles

Floor Press
barx2x8
65x1x5
95x1x5
115x1x5
135x1x3
145x1x3

I felt like 150 could've been possible, but I thought I should take it easy.

Dumbbell Press
35x3x10

Dumbbell Rows
40x1x15
60x2x10

Lat Pulldowns Underhand Grip
140x2x8

Virtron
11-10-2009, 11:46 AM
11/8/09

My first visit to Colosieum Gym. Going from ballys to this mecca was quite a shock. I warmed up on the elliptical. Did my stretching and hit the reverse hyper. I think I did them kinda wrong, but after watching some videos I have a better idea of how to do them.
Then I just worked on some upper back stuff. I tried to squat, but I felt this pain in my SI joint.

Tuesday (tonight) I'm going to meet up with tony and hopefully get some guidance.

Virtron
11-10-2009, 09:50 PM
I did a workout with Tony today. Thanks again man.

Bench Press
Barx1
95x5
115x5
135x3
155x1
165x1
175x1 (this one was a real grinder... i went too low on my chest)

Speed Bench w/bar
I did a few sets here. Then Tony put a foam roller under my back. The arch definitely helped.

Assistance work

Dumbbell Skull Crushers
15x1x15
25x1x12

Dumbbell Arnold Press
25x2x10

Dips
BWx1x12
BWx1x10

BodyByGamma
11-11-2009, 12:24 AM
I did a workout with Tony today. Thanks again man.

Bench Press
Barx1
95x5
115x5
135x3
155x1
165x1
175x1 (this one was a real grinder... i went too low on my chest)

Speed Bench w/bar
I did a few sets here. Then Tony put a foam roller under my back. The arch definitely helped.

Assistance work

Dumbbell Skull Crushers
15x1x15
25x1x12

Dumbbell Arnold Press
25x2x10

Dips
BWx1x12
BWx1x10

Solid work put in and at least now we know where the problems come in. Some more arch work, some board presses to figure out the ideal placement on your chest and before you know it you will be smashing some prs!

Come down this Saturday I should be there before 2 pm for sure and I will work on some more tech stuff and show you how to toy with some events. Bring your belt, I will figure out how we can break it in for you.

Virtron
11-11-2009, 07:42 AM
Solid work put in and at least now we know where the problems come in. Some more arch work, some board presses to figure out the ideal placement on your chest and before you know it you will be smashing some prs!

Come down this Saturday I should be there before 2 pm for sure and I will work on some more tech stuff and show you how to toy with some events. Bring your belt, I will figure out how we can break it in for you.

my legs are sore from all that tightness haha. I definitely felt more in control with the arch.

Ill get there early on saturday too. The sad thing is that ive been talking it over with my wife and although we both agree its a great idea - its unrealistic. The only day I could actually go is on saturday, but 50 bucks a month for once a week is really expensive unless teddy would be willing to work something out. It sucks cause i finally feel a little more confident.

BodyByGamma
11-11-2009, 06:55 PM
my legs are sore from all that tightness haha. I definitely felt more in control with the arch.

Ill get there early on saturday too. The sad thing is that ive been talking it over with my wife and although we both agree its a great idea - its unrealistic. The only day I could actually go is on saturday, but 50 bucks a month for once a week is really expensive unless teddy would be willing to work something out. It sucks cause i finally feel a little more confident.


You can always just come down on saturday's, or every other saturday for some event trainings and I can take a look at how your lifts progress if anything. The strong man rate is only 10 opposed to regular 20bucks so its not too bad. This Saturday I will take a look at your deadlift and squat and try to prescribe some help.

Virtron
11-11-2009, 09:09 PM
You can always just come down on saturday's, or every other saturday for some event trainings and I can take a look at how your lifts progress if anything. The strong man rate is only 10 opposed to regular 20bucks so its not too bad. This Saturday I will take a look at your deadlift and squat and try to prescribe some help.

That sounds like a plan. How do you mean though 10 bucks? So lets say I go every saturday... Assuming there are 4 saturdays a month... what does that come to? 40? Also, the other thing is, I figure saturday I can come to my max squat/dl day using the box and all those cool bars the gym has - conjugate method and all. What do you think?

One last thing, I dont think I'm ready to deadlift yet. I'm going to stick with reverse hypers. I don't even know what sets my pain off anymore. Somethings that require the back set it off others dont and make it better, but I cant tell what they are. I'm going to see a chiro and find out.

Virtron
11-11-2009, 09:13 PM
Warm up
Elliptical 5 minutes worked harder than usual

Good Mornings
Bar for reps... maybe 30 or more... didnt count.
65 for reps... again over 30.

Hammer Strength Row
45x1x8
70x2x8

Lat Pulldowns underhand grip
135x2x10

Leg extensions
40x2x40reps

Leg Curls
40x1x30reps

Ab crunches
84lbx1x30reps

BodyByGamma
11-11-2009, 10:19 PM
That sounds like a plan. How do you mean though 10 bucks? So lets say I go every saturday... Assuming there are 4 saturdays a month... what does that come to? 40? Also, the other thing is, I figure saturday I can come to my max squat/dl day using the box and all those cool bars the gym has - conjugate method and all. What do you think?

One last thing, I dont think I'm ready to deadlift yet. I'm going to stick with reverse hypers. I don't even know what sets my pain off anymore. Somethings that require the back set it off others dont and make it better, but I cant tell what they are. I'm going to see a chiro and find out.

If your still not sure on pain then take a month off from deadlifts and just hit the re-hab hard. yeah it will come to 40 still pricey but its better then 80. I would definitely utilize all the equipment possible at the gym to get your moneys worth. Hit some reverse hypers, hyper extensions, 45 degress hypers, use a sand bag to add some weight. Try out the foam rollers. TRAIN LIKE A KING!!!!

Virtron
11-12-2009, 09:14 AM
If your still not sure on pain then take a month off from deadlifts and just hit the re-hab hard. yeah it will come to 40 still pricey but its better then 80. I would definitely utilize all the equipment possible at the gym to get your moneys worth. Hit some reverse hypers, hyper extensions, 45 degress hypers, use a sand bag to add some weight. Try out the foam rollers. TRAIN LIKE A KING!!!!

Im gonna see a chiro on monday. In the meantime I'll do the strongman events. If he says I can do certain exercise to rehab other than reverse hypers and such. I'll do them. As soon as I can use my back, you know I'll be under that bar squatting and pulling on that awesome platform. I wanna do it all - Box squats with safety bars, chains, bands, good mornings with camber bars and such. In the meantime, I'll work on my bench on tuesdays at ballys and do speed work on saturdays under your guidance. I appreciate all your help man.

Virtron
11-14-2009, 02:10 PM
Max effort squat day

Box squat
barx10
95x5
120x5
145x5
170x3
190x2
205x1
225x1 PR
235xfail

GHR
had trouble with setting it up and crampinng in my calves but i got it after a while... I kept raising the roller pad to get my legs a little more parallel. i know i did a few sets and near to 10 reps but i cant remember exact numbers.

Reverse hypers
50x1x15
70x2x12
80x1x12

Lat pulldowns underhand grip
125x3x12

ran out of time... Gotta plan better next time.

OGROK
11-14-2009, 03:26 PM
keep up the efforts man

Virtron
11-14-2009, 04:42 PM
keep up the efforts man

thanks dude

BodyByGamma
11-14-2009, 08:53 PM
Sorry I showed up late dude. Nice pr on those box squats!

Virtron
11-15-2009, 11:38 AM
Sorry I showed up late dude. Nice pr on those box squats!

its cool dude. Thanks for the spot man. Ill let you know about next saturday.

Virtron
11-17-2009, 08:59 PM
Warm-Up
Cycling - 3 minutes (fast)

Hip Abductors
20x1x10
60x2x12
30x1xover 40 reps near failure

Piriformis stretch

Good Mornings
Barx1x25

Deadlift from shoes to top of knee
Barx1x15

So, the chiro "readjusted" my SI joint... I dunno whatever. It doesnt feel any better. I'm going back to him one more time. This time I'll be doing hip abductor work right after and some more piriformis stretching. I'll take a one week break from everything from the day I see him. Then I'll do a week of prehab and hit the westside system again. I felt more safe on it. I cant afford this injury **** anymore. I'll take it easy. I have all the time in the world. I sometimes forget about the lifting and focus so much on the result it leads me to this ****. Live and learn.

Virtron
11-19-2009, 01:42 PM
Another visit to the chiro... it seems to be getting better. Maybe this will help after all... I've been taking 10g of fish oil a day and the prescribed motrin 600mg 3 times a day. The swelling is almost gone. In the meantime, I've been plotting my week of prehab before I start westside again. This time I'm going to deload every 4th week. I don't care if it takes me until the summer to pull 405. I'll do it.

Virtron
11-21-2009, 03:09 PM
Flat DB Press
20x1x10
40x1x21
40x1x20

Rear Delt Flyes
15x2x20

Behind the neck Press
Barx1x20

Hammer Strength Rows
45x1x20

Lat Pulldowns underhand grip
105x1x15

Virtron
11-26-2009, 02:49 PM
Warm-Up
Jumping Jacks
After a did some drills from defrancos page. got really warmed up.

So, I figured I would do some unilateral movements.

Suitcase deadlift/squat
40x2x10

Deadlift
135x2x10

Unilateral Seated Hip abduction
10x1x25

45 degree Hyperextension
bwx3x12

Thats pretty much it. Two more days of this and some max effort work will be needed.

Virtron
11-27-2009, 05:00 PM
Warm-up
jumping jacks
1x15
crossover jumping jacks
1x15
defrancos mobility - 4 exercises
wide outs

flat DB press
25x1x10
(someone had the 40s so i grabbed 45s)
45x1x20
45x1x12

face pulls
36x2x15

ab rollout using barbell
(didnt work too well)
1x15

lat pulldown
close overhand grip
105x1x12
underhand grip
165x3x6

i was pressed on time. In retrospect, hang cleans and better ab work wouldve been more useful. Ill take a day off tomorrow. Sunday ill up the volume for squat/dl assistance.

EatMyWay2TheTop
11-29-2009, 10:43 AM
Nice to see you're still training hard out there

Virtron
11-29-2009, 11:48 AM
Nice to see you're still training hard out there

thanks man... i'm still recovering lol.

Virtron
11-29-2009, 11:55 AM
after a light warm-up

Bulgarian Split Squat
25x1x8
40x3x8

Those sets kicked my ass. I dunno if my form was correct though.

Unilateral Seated Hip abduction
10x1x50

DB Rows
60x3x11

Cable Side Bends
60x1x15
72x2x15

I figured I should look back in my journal and beat some rep PRs even if its my a rep.

BodyByGamma
11-29-2009, 06:49 PM
I figured I should look back in my journal and beat some rep PRs even if its my a rep.

YES, great idea, PROGRESSION is key!

Virtron
12-02-2009, 08:16 PM
YES, great idea, PROGRESSION is key!

Thanks man. I'm gonna take it a little easy. I'll stick to weights no higher than 80% on my max effort work. I'm gonna throw in two days of conditioning with sprints. I wanna get the tendons and ligaments strong before I get back to maxing out. How often do you do tire flips? I was thinking of doing some this weekend. Hows your training going?

BodyByGamma
12-02-2009, 08:57 PM
When its warm I flip tires 2-3 times a month depending, when its cold, on weekends when its bearable. I typically **** focus to my powerlifting during the winter. My training has been going ok, C.N.S is a bit beat up, but I get to rest next week, just testing out my maxes for a 2nd cycle of wendlers. Tomorrow m/e squats, and saturday m/e deadlifts and some events, so I should have a nice video coming up this sunday hopefully. Thanks for asking

Virtron
12-03-2009, 07:52 PM
When its warm I flip tires 2-3 times a month depending, when its cold, on weekends when its bearable. I typically **** focus to my powerlifting during the winter. My training has been going ok, C.N.S is a bit beat up, but I get to rest next week, just testing out my maxes for a 2nd cycle of wendlers. Tomorrow m/e squats, and saturday m/e deadlifts and some events, so I should have a nice video coming up this sunday hopefully. Thanks for asking

I'm thinking it'll be warm this weekend :evillaugh: If you're up for it. Lets flip some tires.

Virtron
12-04-2009, 08:30 PM
Repetition Upper Body Day

Warm-Up - shoulder circles, scissors, etc.
Pushups - 1x10 1x5

Flat DB Press (palms in)
40x1x15
40x1x15
40x1x12

I'm not sure why it was THAT difficult but I guess its the volume

Lat Pulldown - Rear delt flyes superset
150x1x8 20x1x10
150x1x8 20x1x10
150x1x7 20x1x10

Side delt raises
10x1x10
15x3x8

DB Shrugs - Hammer Curls superset
45x3x12 25x3x8

Cable Side Bends
72x1x16
72x1x16
72x1x20

Progression =)

Virtron
12-06-2009, 10:15 AM
Well I didn't get a chance to go to coliseum yesterday. I wish I had a car. It would've been a lot easier.

Max Effort Lower Body

Warm-Up
Treadmill 4 minutes
mobility and dynamic stretches 4 minutes

Deadlift
135x5
185x3
225x2x3

I felt like I could've used more volume here. I'll throw in an extra warm up set next time.

Pull-Throughs
It took me a while to get the weight right
96x1x10
108x1x10
120x1x10

Farmers
35x4x40yds
35x1x60yds
35x1x120yds

Definitely need more weight for the farmers

BodyByGamma
12-06-2009, 07:33 PM
Weather was so ugly yesterday. How is you back feeling?

Virtron
12-06-2009, 07:40 PM
Weather was so ugly yesterday. How is you back feeling?

You know its better in the sense that the pain is gone. I know its not the same as it used to be but I think it'll get better as time goes on. I might go for like one more chiro visit but I felt great doing those pulls.

Virtron
12-08-2009, 09:10 PM
Max Effort Upper Body Day

Incline Bench Press
barx1x10
65x1x8
95x1x5
115x1x3
135x1x4

Flat DB Press (forgot that I shouldve only done 2 sets)
40x2x15
40x1x13

Cable Rows - Seated DB Clean Superset
100x1x8
15x1x8
100x1x8
15x1x9
100x1x12
15x1x10

DB Shrugs
50x1x10
50x1x12
50x1x20

Definitely gotta increase the weight on the shrugs

Hammer Curls
25x3x10

Virtron
12-09-2009, 05:48 PM
Dynamic Lower Body Day

Warm-Up

Box jumps and vertical jumps... just messin around.

Bulgarian Split Squat w/ added ROM
this was annoying because I kept losing balance when my right foot was in front.
I used 35s and I did 2 full sets of 8 with my left foot in front. For the right foot it was shakey, i kept falling every 2 or 3 reps. I did a final set of 12 for each leg with 20s. I'll start with 25s next time and work on my balance.

45 Degree Hyperextensions
BWx1x12
10x2x12

Side Bends
84x2x10

Farmers
50x4x40

Virtron
12-12-2009, 10:42 AM
Repetition Upper Body Day

Pushups
1x25
1x18
1x15

Lat Pulldowns - Reverse flyes (i bent my elbows here. i feel more rear delt action that way) superset
150x3x8 - 30x3x10

Side raises
15x4x10

DB Shrugs - Hammer Curls
60x3x12 30x3x8

Virtron
12-12-2009, 04:07 PM
Max Effort Lower Body Day

Rack Pulls at slightly below knee height
95x5
135x5
185x3
225x3
275x3
295x5

Reverse Lunge w/ added ROM
25x2x8
25x1x10

GHR
these were weird... I'm gonna stick with other exercises before I get my hamstrings to a level that they can handle this machine...
bwx3x8

Ab circuit
2 circuits with 2 min rest...
sprinter sit-ups - 1x20 1x10
v-ups - 1x10 1x10
toe touches - 1x10 1x10
hip thrusts - 1x10 1x10

Farmers
85x3x40yds

BodyByGamma
12-13-2009, 01:42 AM
Looking good, just keep up the hard work !

dave1234
12-13-2009, 06:03 AM
Another visit to the chiro... it seems to be getting better. Maybe this will help after all... I've been taking 10g of fish oil a day and the prescribed motrin 600mg 3 times a day. The swelling is almost gone. In the meantime, I've been plotting my week of prehab before I start westside again. This time I'm going to deload every 4th week. I don't care if it takes me until the summer to pull 405. I'll do it.

Nice workout, you sticking to it through adversity I see. Keep it up. Question, was the fish oil part of the treatment for the injury, or just basic stuff that you take?

Virtron
12-14-2009, 08:36 AM
Looking good, just keep up the hard work !

thanks man. i plan on it.


Nice workout, you sticking to it through adversity I see. Keep it up. Question, was the fish oil part of the treatment for the injury, or just basic stuff that you take?

I actually read somewhere that it helps reduce inflammation. I was instructed to take motrin 3x a day to reduce inflammation. So, I took fish oil with it to help out.

Virtron
12-15-2009, 08:16 PM
Max Effort Upper Body Day

Simple Six warm-up

Thick Bar Bench Press
barx8
65x5
95x5
115x5
135x3
150x7 PR (I did not expect this at all, haha. It felt good doing it.)

Flat DB Press
40x1x15
40x1x18 PR

Cable Rows - Seat DB Clean
100x2x10 1x12 - 20x3x8

DB Shrugs
65x2x10
65x1x15

It seems that these are easier than I thought. Its just the grip is tough with them.

Hammer Curls
30x2x8 1x11

I did one set of the barbell complex with a 75lb bar. Not a good idea. I'm gonna stick to adding running twice a week. Good night.

Virtron
12-16-2009, 10:00 PM
Dynamic Lower Body Day

Warm-Up

Vertical Jump - 5x3

Bulgarian Split Squat w/ added ROM
35x3x8 (getting better at these as far as balance is concerned)

Romanian DL standing on a 4 in. platform.
Thick bar - 165x3x8 (I had that bar almost resting on my feet. made sure to get a good stretch out. Thanks Tony for the suggestion.)

Side Bends
84x1x12
84x1x15

I was running out of time. I had to rush home to study for my final. I did manage to get a run in.

1 mile in 10 minutes varying speeds. That run took a lot out of me. My legs are done from all the...leg...work. Its great though. Nothing has ever hit my legs harder than unilateral movements. I'll attempt a 3-5 rep box squat max in a few weeks. In the meantime, I'll stick to rack pulls to get my lower back strength back up. I'm fried and I have more studying to do.

BodyByGamma
12-17-2009, 12:53 AM
Finals suck, they been slowing me down as well. Once there over you will see a big gain in your pr power without a shadow of a doubt.

Virtron
12-17-2009, 01:23 PM
Finals suck, they been slowing me down as well. Once there over you will see a big gain in your pr power without a shadow of a doubt.

I'm done! Took the last one today. I'll let you know about those gains. hehe

Virtron
12-19-2009, 12:05 PM
Max effort lower body day

warm-up
i foam rolled my IT band and my lats. Did quick rollovers to v-outs, mountain climbers and that was it. I had to have a quick workout.

rack pulls
95x5
135x5
185x5
225x3
275x3
295x3
315x3

i paused a fraction of a second after each rep. No chalk in ballys equals slippery grip. I felt pretty good from all the volume. There was no pain while I was doing it, but the SI joint flares up about an hour after. I hate to admit that this might be the end for deadlifting at such high percentages for a little bit. Im still considering finishing my 3 week cycle with rack pulls next week. Ill deload on the 2nd and start with box squating after. In the meantime, NYC has the hospital for special surgery. The best orthopedists in the world are there. Its time to pay one of them a visit. I can only imagine how much an office visit will cost. Anyway, enough ranting.

reverse lunges w/ added rom
30x1x7
30x1x10

i had to go after this. Ill do some core work tonight and pull-throughs tomorrow. Thats all for now.

BodyByGamma
12-19-2009, 09:47 PM
Nice rack pulls, speedy recovery

Virtron
12-22-2009, 10:06 AM
Nice rack pulls, speedy recovery

Thanks man

Virtron
12-23-2009, 09:36 PM
Dynamic Lower Body Day

Warm-UP

Vertical Jump - 3x3

Bulgarian Split squats w/ added ROM
35x2x8
35x1x9

RDL w/ added ROM
165x1x8
165x10 (shouldve done two more reps)

Ab circuit

Virtron
12-25-2009, 08:21 AM
Christmas Eve (12/24/09)

Max Effort Upper Body Day

Warm-Up

Bench Press
barx5
65x5
95x5
115x4
135x3
155x.......... now let me say somethings about this... during my warmup my setup felt like garbage because my pants and the bench were the equivalent of Powerlifting on Ice. For the future I need a belt to reduce the friction....or velcro, lol. All that aside, I did the dumb thing of asking a dumb russian, (i'm russian I know) who was doing 50 rep sets to get pumped up for some typical masha in the club 3 doors down only to wake up in the morning and get kicked out by said masha when hes deflated like a balloon, (enough ranting? not really) to spot me. He first says no thinking that I asked him to bench with me. -_- Anyway, he comes up behind the bench and gets close enough so that his crotch is over my face and I'm like "ok buddy step back so I can get set up" ... I get into my bridge and the second i stop moving he takes that as the cue to throw the bar on me... -_- As I catch the bar, my slippery ass slips... my head goes off the bench and with every rep he guides the bar towards my face (mind you in the piss-poor bridge that I set up the bar would go lower than the notch under my sternum). I mean I gave it my all just to feel that max effort movement... which would've worked if he didn't decide to curl the bar as he was spotting me. I hate ballys. I've made up my mind. Once, I graduate and get this job, I'm investing in a serious gym. Hell, I was even thinking of a 3 month thing at DeFrancos.

Close-grip Bench Press for reps
75x1x15
75x1x20

Cable Rows - Seated DB Cleans
110x2x8 - 15x3x8
110x1x15

DB Shrugs
70x2x10
70x1x15

I got to the gym late. So, right before I started my hammer curls. They closed. Of course, their schedule said 6pm, but since no one there puts the weights back ever. They use 30 minutes to put the weights back so they close at 5:30.

Sorry, for the unusual amount of ranting. I cut down my carbs the last few days to drop some fat. Didn't help much. I'll be doing a quick heavy bulk until the 3rd. When I get back from vacation on the 7th. I'll reassess strength and weight like a ground hog. Either 6 more weeks of bulking or I'll change the diet to maintenance. Happy Holidays!

BodyByGamma
12-25-2009, 02:35 PM
LMFAO @ your story, it happens. Just keep healing up and doing your best. Time, Patience and Consistency go a long way. Happy Holidays!

Virtron
12-25-2009, 06:00 PM
LMFAO @ your story, it happens. Just keep healing up and doing your best. Time, Patience and Consistency go a long way. Happy Holidays!

I hear that. Happy Holidays!

Virtron
12-26-2009, 04:16 PM
Max Effort Lower Body Day

Warm-Up

Rack Pulls
95x5
135x5
185x5
225x5
275x3
295x3
315x4 after 10 seconds or less I did another rep.

Reverse Lunge
30x1x7
30x1x6
30x1x10

RDL w/ added ROM
165x2x8
165x1x13 =)

Ab circuit
sprinter sit-ups, v-ups, toe touches, and hip thrusts...

Virtron
12-28-2009, 07:55 AM
12/28/09

Repetition Upper Body Day

warm-up - t-spine foam roller, lats foam roller, lat stretch, shoulder stretch, pec minor stretch...

Barbell Pushups
2x20 PR
1x21 PR

=D

Lat Pulldowns with seated DB cleans (took the cleans easy this time. def hurt less)
150x2x8 12x1x8
150x1x9 12x1x13

my lat strength hasn't been budging. I think I'll throw in some max effort chin up work.

Side raises
15x4x12 PR

DB shurgs
haha these were nuts, i gotta get my grip right on these things...
75x3x8

JM presses
30x2x8
30x1x15

Goal for next week rep day
- 25 reps for the last set of push-ups
- increase lat strength
- move up to 20s for side raises
- get 3x10 for shrugs
- move up to 35s for JM presses

Virtron
12-30-2009, 11:32 PM
12/30/09

dynamic lower body day

warm-up

vertical jumps - 2x3
depth jumps - 1x3

bulgarian split squat w/ added rom
35x2x8

I think im getting worse at these....

reverse lunge w/ added rom
35x1x8

....but better at these

RDL w/ added rom
175x2x8
175x1x10

Virtron
01-02-2010, 07:07 PM
Max Effort Lower Body Day Deload

warm-up - foam roll IT band, foam roll lats, rollovers to v-outs, mountain climbers, side squats, hip flexor stretch.

Reverse Lunges w/ added ROM
40x2x6
40x1x8

RDL w/added ROM
175x2x8
175x1x12 - this thing finished me.

Virtron
01-10-2010, 11:07 AM
1/9/2010

Max Effort Lower Body Day

warm-up

Squat
barx5
95x5
135x5
185x5

(def had a few more reps in me)

Reverse Lunge w/added ROM
40x3x6

RDL w/added ROM
175x2x8
175x1x13 PR

Virtron
01-10-2010, 03:16 PM
Repetition Upper Body Day

warm-up

Push-ups
1x25
1x15
1x15

Lat Pulldowns with seated DB cleans
150x2x8
150x1x9

15x2x8
15x1x11

DB side raises
20x4x8

DB Shrugs
75x2x8
75x1x12

JM Presses
35x2x8
35x1x10

I'm making progress in my assistance. I think my lat strength is getting slightly better. I'm still considering a pull-up routine for that. Shoulder health has improved as well. I should mention that my back was fine during yesterday's squats. I'm nicely healed up and making progress. I couldn't ask for more.

Virtron
01-13-2010, 09:10 PM
Dynamic Lower Body Day

warm-up

Reverse Lunge w/ added ROM
40x2x6
40x1x8

so, i had to cut it short cause i had my beef tenderloin roasting in the oven... i'm not gonna lie, it was very much worth leaving ballys to eat my roast beef tenderloin sandwich.

Virtron
01-30-2010, 06:58 PM
Keep forgetting to update my journal...

1/23/10
Max Effort Lower Body Day

Rack Pulls
295x1x3

Reverse Lunges w/ added rom
40x2x6
40x1x8

RDL w/ added ROM
180x2x8
180x1x10

Ab circuit - getting better at this x)

1/24/10
Push-ups
3x15

Chin-ups with DB cleans
5x3

15x2x8
15x1x11

DB Shrugs
75x2x8
75x1x12

HI Cardio

1/27/10
Lower Body Day

Reverse Lunge w/ added ROM
40x2x6
40x1x7

RDL w/ added ROM
180x2x8
185x1x10

HI Cardio

1/28/10
Bench Press
barx5
95x5
115x5
135x3
145x7

DB Chest Press
40x2x15

Cable Rows - Seated DB Cleans
120x2x8 15x2x8
120x1x10 15x1x13

DB Shrugs
75x2x8
75x1x12

Ab circuit

HI Cardio

1/30/10
Max Effort Lower Body Day

Warm-Up

Free Squat
barx5
95x5
135x5
185x10 PR x)

Reverse Lunge w/ added ROM
40x2x6
40x1x10 PR

RDL w/ added ROM
185x2x8
185x1x10

Damn good workout.

Virtron
04-03-2010, 01:17 PM
Well, the last few months were difficult. But I think I can make a come back to the gym now. So, I'll start logging.

DB chest press
45x3x14

Chin-up with db clean and side raise superset.
BWx7x3

(for three of the chin-up sets i supersetted with 3 db clean sets using 12 lbs x 8 reps... for the last 4 sets of chin-ups i supersetted with side raises - 15x4x10)

Barbell Shrugs
195x2x8
195x1x10

I was going to save grip work for tomorrow but my gym is closed tomorrow due to easter.

my gym has rubber plates and although i can plate pinch with one hand 2 10s for 30 seconds. 3 10s was really hard. So i ended up doing the following:
3 10s x 2 x 1 (for like 4 second holds - each hand)
3 10s x 2 x timed for 30 second holds two hands I like the two hand pinch a little better. I'll stick with that for now. 2 10s is really light.

Finger curls, overhand grip, i used a 60in bar
52x1x10 i couldve kept going felt really light
82x1x8
82x1x7
82x1x5

so adding a 25 was too much

Reverse Wrist curl
using an ez bar that I could load with plates i put a 5 on each at first...
25x2x5
barx1x10

levering 8lb sledge hammer

Virtron
04-06-2010, 08:06 PM
DB Chest Press
40x1x8
60x1x4
60x1x5
60x1x6

T-Bar Rows w/ db clean
75x3x8 12x2x8 12x1x9

EZ bar curls
65x3x6

skull crushers to the chin
45x3x10

Barbell Complex
RDL, SLDL, Bent Over Row, Hang Cleans, Front Squat, Shoulder Press, and Back Squat using just the bar. 3x8

Virtron
04-07-2010, 09:37 PM
Deadlift
135x1x5
185x1x4
225x1x3
245x1x3

Good Mornings Straight Leg
75x3x10 easy

At this point I searched for a pair of 30s for reverse lunges... some moron was using one to do side raises while holding on to the rack and shaking himself and the rack by doing what looked like a half side clean................... i hate ballys.

Grip Training
Plate Pinch - 2 hands - 4 10s - 3x15s
Finger Curls - 70x3x8
Power wrist curls - 35x3x8
dumbbell Reverse wrist curls - 12x3x8

Bodyweight complex
3x12
body squats, spider-man push-ups, jumping lunges, plant-to-push-up, mountain climbers

Virtron
04-09-2010, 10:44 PM
Grip

Plate Pinch
unilateral - 3 10s 2x5-10 seconds
bilateral - 2 25s 3x15s

Finger Curls
70x1x8
75x1x8
95x1x8

Wrist Curls
35x2x10
35x1x12

Reverse Wrist Curls
15lb ez bar
3x10

Virtron
04-10-2010, 11:16 PM
DB Chest Press
45x2x15
45x1x18

neutral grip chin-ups
bwx6x4

db cleans
12x2x8
12x1x12

side raises
12x4x12

dips
bwx2x10
bwx1x12

Bodyweight complex
3x12

Dumbbell complex
2x10

Virtron
04-13-2010, 08:02 PM
DB Chest Press
40x1x8
55x1x4
65x1x6

T-Bar Rows w/ db clean
75x2x8
75x1x9

15x2x8
15x1x10

Hammer Curls
30x2x8
30x1x10

skull crushers
55x2x8
55x1x10

bodyweight complex
3x12

BodyByGamma
04-13-2010, 08:16 PM
I been neglecting my primal needs to smash weights and pump iron as much as I used to myself these last few months. Keep at it, consistency and progression is all that matters in the big picture. We all have obstacles in are way, just keep pushing forward. Hope life is easing up on you!

Virtron
04-14-2010, 08:19 PM
I been neglecting my primal needs to smash weights and pump iron as much as I used to myself these last few months. Keep at it, consistency and progression is all that matters in the big picture. We all have obstacles in are way, just keep pushing forward. Hope life is easing up on you!

In comparison to last year, i feel like i'm just dragging along...my SI and hip joints are not right... in retrospect, the progression that I made with the deadlift had pretty awful consequences. No pain, thank god. Just strange grinding during things like... sit-ups? not cool. hence, I'm lifting heavy for my upper body but making sure to not go into any single or double range... triples will be my lowest for now. In the meantime, grip training is so awesome! haha. Go my friend..smash weights...smash.

Virtron
04-14-2010, 08:24 PM
Warm-up

Deadlift
135x5
185x5
225x3
245x3

RDL
185x2x8

Grip
Plate Pinch
3 10s x 3 x 10

Finger Curls
95x3x8

Wrist Curls
ez barx1x8
dumbbells
20x1x8
40x2x5

reverse wrist curls
ezbarx1x8
15x2x8

bodyweight complex
3x12

Virtron
05-13-2010, 04:01 PM
Incline Dumbbell Press
30x1x6
45x3x6

T-Bar Rows
70x3x6

Pull-Up Pronated
BWx3x3

Hammer Curls
30x3x8

Skull Crushers
55x3x6

Ab work
3 sets of I have no idea what its called lol =)

Virtron
05-14-2010, 09:20 AM
Flat DB press
30x2x25

Side raises
15x3x10