View Full Version : TM's less-hardcore journal

06-06-2009, 03:48 PM
Hey, I workout with snitram and kcan, both cool dudes.

Bench Day:

Bench: barx20, 95x15, 135x10,185x5, 225x3, 245x2, 275x1, 225x1 (Form Work),135x10, 185x5, 235x2. 280(Forced rep)
DB Bench: 65sx10,65sx10,75sx9(pr),75sx6
Incline Bench(Totally fatigued at this point): 135x5, 155x2, 135x2
Suspended Skull-Crushers: bar+Minix8, average x7, averagex5, averagex5
DB Curls: 25'sx25, 25'sx10
EZ-Bar curls: 30 reps
Tricep Rope-Pushdown: 40x15,40x15,40x15

Bench and DB bench pretty much did me in, by incline bench time all my strength seemed to be gone. I did some work on trying to tuck my elbows harder on bench because apparently I dont tuck enough or at all.. It felt harder, but thats the correct way to bench really.

06-08-2009, 09:26 PM
Kept it pretty easy today..
Sumo deadlift: 135x5, 225x5, 315x3,365x1
Pull-ups: Bwx9,bwx4
Machine Hack-squats: 1platex5,2platesx5,3platesx5,3platesx3
Rowed 500M.
Took a few trips on a prowler, good gpp.

06-14-2009, 07:43 AM
hey scott, i'm back in action, was at Mikes on saturday. you going to that meet with mike and tim in a couple weeks?

06-20-2009, 06:13 PM
Bench day

Bench: 95x10, 135x10, 225x3(really easy) 245x3, 275x2(second one forced), 225x3(paused),245x2(paused) 260x2(paused, second rep forced)

Paused Incline: 135x5,135x5,185x5

DB Bench: 55'sx18,55'sx17 30sx3

60 reps triceps

60 reps biceps

Really good day, my bench form was much better and with 275 being my best bench and getting almost 2 reps with that.. i feel really good.

06-20-2009, 06:49 PM
good work today scott

06-23-2009, 07:17 AM
PC day

GM's against bands: barx3, 135x3, 225x3,225x3
Leg extension:10x6
Weighted abs: 10x6
Barbell Shrugs: 225x20, 315x20, 315x20
Barbell Rows: 135x10, 185x5, 205x3

06-24-2009, 07:39 PM
Aux Bench
smith machine tricep press-doubled minis 2x10, doubled purples 2x10, doubled greens 2x4
military with mini bands on Smith machine-barx10,95x5,115x4, 145x2
bottoms up presses with minisx10, with purplesx10
purple band pull aparts 3x10
pull ups-1x10,3x6
tricep pushdowns 4x10
biceps 4x8
abs 4 sets

06-29-2009, 07:34 PM
So I got my goods (Controlled Labs is sponsoring a log for me on bodybuilding.com (http://forum.bodybuilding.com/showthread.php?p=350384481#post350384481))today.. Took 1 Blue Gene before workout and two blue up.

P/C Day

Goodmornings from the mono: 145x3, 235x3,235x3,285x1, 325x1(Smooth PR). 415x0 (didnt crush me though)
Chain-suspended zerchers: 145x3,195x3, 235x3, 285x1 (PR)
GHR: 30 reps BW, 10 with a 25.
Leg Extension: 40 reps
Abs: 60 reps
Lat work: 50 reps
Barbell shrugs(with chalk): 135x10, 225x10, 315x10, 315x10
Biceps: 20 reps, then a static finger tip hold.

Then when I thought it was over.. Mikes like hey lets do light bench for recovery.

Bench: 135x5, 225x2, 225x3

Then all of the sudden.. hes like I want to bench 500 lbs.. So he dragged me with him into forced reps
suicide bench: 315x1, 325x1

It was actually a great day, I dont know if it was dat dere blue gene or something, but everything just fell into place. Im really happy about the GM PR because ive really been wanting to get my back strength up and that is pretty much our bread and butter as far as posterior chain work goes. I was happy with the 285 zercher too.. crooks of my arm are all red though :X.

I see a bench PR saturday.. I want atleast 285.

06-30-2009, 06:28 PM
Took my 5 Blue Gene and 2 Blue up :D

Aux Bench day

Seated Chain-Suspended military press: barx10, 95x5, 135x5, 185x2(PR), 205x0
DB Upright Row: 40x10,40x10,40x10,40x10
Seated Rear Delt fly: 30x8,25x12,25x10
Flat DB Bench: 65x10, 65x10, 65x10, 75x10, 85x3
Skull Crushers: 65x10, 95x10, 95x10, 95x5
Straight Bar Pushdowns: 60x10, 60x10, 60x10, 60x10

Then did some bicep works. Overall it was a a pretty good day, hit a solid military press PR. and I felt like I had a bit more endurance.. DB bench kills me but I got through it. Good day.

07-01-2009, 07:36 AM
lookin good scott, wish i could have been there for your GM workout! thats killer.

07-02-2009, 01:50 AM
I better see you saturday for ME bench. Time to hit some PRs.

07-02-2009, 07:05 AM
I better see you saturday for ME bench. Time to hit some PRs.

won't be there this weekend, family is visiting for the 4th.....

07-02-2009, 06:06 PM
Took the secret weapon.

Squat Day:
Box Squats: barx15, 95x10,135x5,225x3,315x1,365x1.5(lulz),385x1,405x1(20 lb PR)
Abs: 100 reps
DB Rows: 75sx10, 75sx10, 75sx10, 75sx20
SLDL: 135x10, 185x10, 225x5, 315x2
Then did a set of 6 pull-ups to cooldown a bit.

It was like 102 degrees out and god knows how hot it was in the gym.. but it was brutal, so we kept it pretty short. Really happy about 405 box squat because last time I tried it, it destroyed me but I got it today... really proud of that.

07-06-2009, 02:54 PM
I ****ing hate when people say "oh dude your big" and **** and girls are like "So your like REALLY big".. **** makes me feel so awkward.. im always like.. thanks. Like last night this chick just kept bringing it up and said "so really.. like how much do you lift" and im just like facepalm leave me alone.

anyways.. im going to have to do a bit of my training at a commerical gym. I think im going to go to purostaffs gym because its pretty cheap and decently close.. maybe work out with him.

Conv Deadlift: 135x8, 225x5, 315x4(nice nice), 365x0(LOLWUT)
Modified Sumo: 365x1, 315x3(Could repped this all day long but the ****ing bar they use is gay and you cant get a ****s worth of grip on it).
Shrugs: 315x10x3
DB Rowswith straps) 100x8,100x8,135x5(PR)
SLDL off a platform: 135x8,225x5

Pretty simple stuff today.. the 135 db rows were actually really good form and smooth.. I got more in me.

07-07-2009, 01:50 PM
Aux Bench:

DB Bench: 55sx10,70sx5,105x4(PR, IN YOUR FACE DRACOY)105x4,105x2, 55sx10
Seated Shoulder press: 135x5, 135x5, 185x0(lol just went straight down..shoulders=dead)
Machine Tricep rope pushdowns: 90x12,110x8,110x8,150x6(lul bad form just did it for fun)
Skull-crushers: 75x8,75x8,75x8
Did some bicep stuff.
HS Incline Press: 1platex10,1plate+25x8,2platesx6,2platesx6
Did some cardio and such.

Really happy about the DB presses.. my previous PR was 100sx2 so..Kept it pretty simple today.

08-01-2009, 10:17 AM

08-19-2009, 11:28 AM
http://www.youtube.com/user/ScottLongh some videos of my training recently, i've been on a slight cut and i'm one workout away from finishing a cycle of 5/3/1, very nice program.. I max OHP/DL monday, and Squat/Bench Wednesday.