Squats and Junk Food III

[Meat_Head]

I finally got a new gym membership and I'm back in business, so its time to get busy. I figured it warranted a new journal. This was today:

Squats
45x8
95x5
135x5

155x5
155x5
155x5
155x5
155x5

Standing overhead press
45x10
65x8

85x5
85x5
85x5
85x5
85x5

Pullups
BWx1
BWx2
BWx3
BWx2
BWx1

Bodyweight: 203.5lbs

Good workout, glad to know I can still squat. OH press was ok, I wasn't expecting much more than that. The pullups were downright embarrassing. I'm gonna do ladders like that every workout to remedy this.

[Meat_Head]

Squats
45x9
95x6
135x5

165x5
165x5
165x5
165x5
165x5

Bench press
45x10
95x6
115x4

125x5
135x5
135x5
135x5
135x5

Bent over rows
45x10
95x8

145x5
145x5
145x5

Pullups
BWx1 + 10 second negative

Bench presses felt a bit awkward, but no shoulder pain so I'll keep them in the routine on day B. That one pullup rep and neg were all I could manage after rows. Good workout.

Bodyweight: 202.5lbs

[benno]

Good stuff, keep working hard! Ill stay posted.

[Meat_Head]

This was yesterday:

Squats
45x6
95x5
135x5

155x5
175x5
175x5
175x5
175x5

Standing overhead press
45x10
65x5

95x5
95x5
95x5
95x5
95x4

Pullups
BWx1
BWx2
BWx3
BWx3 Just missed the fourth rep
BWx2
BWx1 + 10 second negative

Bodyweight: 206lbs :burger:

Celebrated the girlfriend's birthday and mine, and while I swam 1-2 hours every day since the last workout, the beer and food has obviously taken its toll. Doh. Squats with 185lbs for 4x5 next workout. Looking forward to working with 225lbs+ again soon.

[Meat_Head]

I'm changing up day B so I can get more heavy pulling done. I think I'll be able to lift more often if I'm not doing squats every day as well.

Rack pulls
From right at the kneecaps

95x5
135x5
185x5
225x3

275x3
295x2
295x2

I probably should work into these more before trying anything that is heavy(for me...), but the doubles felt good. My traps are destroyed! Anyway, I'm hoping to get 315 for 3x3 in a month.

DB bench press
Switched to dumbells so I won't have to get a spot from hammer curling fratboys. Meant to do another working set but it'll have to wait.

30x10
45x8

60x6
70x5
70x4

Pullups
BWx1
BWx2
BWx3
BWx4
BWx2.5
BWx1 + 10 second negative

Bodyweight: 202lbs

[Meat_Head]

Squats
45x5
95x5
135x5

155x5
185x5
185x5
185x5
185x5

Standing overhead press
45x8
65x5

95x3
105x5
105x4
105x3
105x3

Pullups
BWx1
BWx2
BWx3
BWx4
BWx3
BWx2
BWx1 + 10 second negative

Had a lot more power on the squats and pullups, good explosive reps.

Bodyweight: 202.5lbs

[Meat_Head]

Rack pulls
95x5
135x5
185x5
225x3
245x3

275x3
275x3
275x3

DB bench press
35x10
55x7

70x5
70x5
70x5
70x4.5
70x3.5 really fought for the fourth rep but it wouldn't go

Pullups
BWx1
BWx2
BWx3
BWx3.5
BWx2.5
BWx1 + 10 second negative

Bodyweight: 205.5lbs

I was hoping for more on the pullups, but I think the pulls may have weakened them some. Overall, good workout. Rack pulls felt a lot more secure, form much improved so I'll increase from there. I'm already seeing the results in the mirror, more thickness in the shoulder girdle and lats, especially, so I see no reason why I shouldn't be eating like a pig! Time to scarf down a pizza :burger:

[twm]

good to see you back at it.

why not do deads from the floor?

[CrazyK]

Great work in here big guy. You're workouts are short and to the point. I like it and good luck, I'll be checking in.

[Meat_Head]

Thanks twm and crazy. I chose rack pulls (for now) because they are much less technically demanding, even though I'm giving up some lower body development by shortening the ROM. They still give a good hamstring/hip flexor workout, but allow you to overload your back quite nicely, plus you can use more weight than with a full DL and my back (spine erectors, along with everything else) is a weak point that I have to address.

Anyway, once I work up to 315 for 3x3 I'm going to drop the pins down one level. I'll drop the weight back to 275 for 3x3 and work up to 315, then drop the pins another level until I'm working full range. If I'm careful, 315 will feel like nothing when I'm finally getting it from the floor. What do you think?

[twm]

mmm, personally, i'd just work from the floor from the get-go. no better way to improve an exercise than by doing it. it sounds like you have a solid handle on it either way though

[Meat_Head]

Squats
45x8
95x5
135x5

155x5
195x5
195x5
195x5
195x5

Ouch!

Standing overhead press
45x8
65x6

95x3
115x4
115x1 felt a tiny tweak in my lower back, didn't want to risk it till next workout so I dropped the weight
95x5
95x3

Pullups
I really didn't want to do these today, I was pretty exhausted at this point. Must have screwed up my pre-workout meal or something. Still, I got up to my 4 reps, hopefully 5 will come soon.

BWx1
BWx2
BWx3
BWx4
30 seconds rest
BWx2.5
30 seconds rest
BWx1 + 5 second negative


Bodyweight: 206.5lbs, just what I was hoping for! This bulk is definitely going

[CrazyK]

Very efficient workout and good job on recognizing a strain and not letting your ego get to you and going for it anyway. Smart training in here :)

[Meat_Head]

Well I took 5 days off after my first month back at the freeweights. Unfortunately I got a painting job with my bro the day I was supposed to go back. 8-10 hours of painting and moving furniture a day all last week, the last day was 13 hours, so needless to say, I didn't have the motivation or energy to make it into the gym. Got a good week of GPP in to help with recovery though.

Now that that is all dealt with, time to start the next phase, which is a short strength/power cycle I created before I jack up the volume. Should last 5-6 weeks. Here was today:

Pullups
I started with these first since someone was in the powerrack doing something ridiculous with 65lbs

BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx1.5

Rack pulls
95x5
135x5
185x4
225x3
245x2

275x1
295x1
315x1
315x1
315x1

60-90 seconds between singles

Face pulls
80x20

Standing overhead press
45x10
65x5
85x5

95x3
115x1
125x1 (my core is in really bad shape, felt like my abs were about to tear open on this one, adding overhead squats on both days to compensate)
115x1
115x1
115x1
115x1

30-60 seconds between singles

Overhead squats
45x10

I forgot just how badass overhead squats are. Got teh pump in the shoulders and back. These should progress quick.

Bodyweight: 204.5lbs

[Meat_Head]

Went to the lake all day yesterday, so I didn't make it to the weightroom until today. Got about 4 hours of GPP swimming around yesterday. Today's workout:

Overhead squats
45x11

Powercleans
65x3
95x3

115x1
125x1
135x1
135x1
135x1
135x1

60-90 seconds rest between singles

These felt good, aside from the headache after every rep. Might be something with my breathing, oh well. 145lbs is next workout.

Squats
135x1
135x5
155x4

185x3
205x1
225x1
225x1
225x1
225x1
225x1

90-120 seconds rest between singles

These were excellent, form was perfect, depth was well below parallel, very controlled reps.

Face pulls
90x10

Pullups
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx1
BWx1
BWx1

30-60 seconds rest between sets

Lots of power on these, should get 30 total reps in the next few workouts, then it'll be time to add weight.

Bodyweight: 206lbs

[CrazyK]

That's a lot of pull ups! How does your back and hands feel now? ;)

[Meat_Head]

Crazy, they felt pretty damn sore! They do after every workout hah but the pullups are doing a lot of good.

Rack pulls
95x6
135x5
185x4
225x3
245x2

275x1
295x1
315x1
335x1
315x1
275x1

90-120 seconds rest between singles

Face pulls
80x20

Standing overhead press
45x10
65x5
85x4
95x3

115x1
125x1
125x1
125x1
125x1
115x1
115x1

90-120 seconds rest between singles

Pullups
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2.5
BWx2
BWx1 + 5 second negative

60 seconds rest between sets

The rack pulls definitely affect these, but that's alright. I'm going for 30 total reps no matter what next workout.

Bodyweight: 208lbs :burger:

[Meat_Head]

Felt a little burned out since the last workout, had some back problems. Spent the time between then and now stretching and doing soft tissue work, and I think its pretty much resolved. Nonetheless, I take this as a sign that I need to change things up and start lighter again, work my way up to maximal effort. I'll be doing front squats instead of back squats and full ROM deadlifts instead of rack pulls.

Here was today:

Overhead squats
45x8
65x10

Front squats
Using a clean grip

65x8
95x6

115x5
135x5
135x5
135x5

Starting light with these, they felt GREAT except for some wrist problems. Even with just 135 my quads were pumped.

DB bench press
35x10
55x7

70x5
70x5
70x5

Bent over rows
95x10

135x5
135x5
135x5 + 2 BW pullups + 5 second pullup negative

Light weight here, too, they'll progress quick.

Bodyweight: 208.5lbs

[Meat_Head]

Overhead squats
45x8
55x8

Front squats
65x5
95x5
115x5
135x5

155x5

Deadlifts
95x5
135x5
155x3

185x3
185x3
185x5
185x3

Starting really light on these so I can up the weight every workout for a while

Standing press
65x5
95x5
105x5

115x5

Pullups
BWx6.5 I was about 2 inches from finishing rep 7, sucks...


Bodyweight: 208lbs

[Meat_Head]

Overhead squats
45x8
55x10
70x8

60-90 seconds between sets

These feel very steady and strong. I'll be moving up to 95 and 115 very soon.

Front squats
65x5
95x5
115x5

140x5
140x5
140x5

90-120 second between sets

ATF reps, very good...

DB bench press
35x10
55x8

75x5
75x4.5 couldn't lock out the 5th rep
65x5

90 seconds between sets

Bent over rows
65x5
95x5
115x5

140x5
140x5
140x5 + 2.5 pullups

90-120 seconds between sets

OH squats, front squats, deadlifts and rows are going to thrive on this routine. More importantly, I'm having fun lifting. Over the next 2 months I will achieve a bodyweight of 215lbs, a front squat of 185x5, a bent over row of 185x5, and an OH squat of 115x5.

Don't believe me?

*!#$ you!

Watch me grow...

Bodyweight: 209.5lbs

[Drew92]

Good luck on your goals. I'll have to try over head squats today.

[Coke]

Good luck on your goals..

Same here, wish you the best - I believe you will do it all in a reasonable amount of time bro, lol.

[Meat_Head]

Thanks famous and coke! Everything in time...

Overhead squats
45x8
60x10

Front squats
65x8
95x5
115x5
135x5

160x5

Deadlifts
95x5
135x5
155x5

190x3
190x3
190x3
190x3
190x3

90-120 seconds between sets

Standing press
45x10
65x8
95x5

120x5

Pullups
BWx8 :thumbup: these just flew up, my body felt very light!


Bodyweight: 208lbs

[Coke]

Nice job man, that's a big effort.

[twm]

keep it up man. looks like youre progressing real nicely on the pullups and oh press.

[Meat_Head]

Thanks twm and coke!

Tonight was just an assistance workout, I may throw these in more often.

Pulldown abs
40x10
70x10
80x10
110x10

Side bends
60x10/10
70x10/10

Snatch
95x.5 Form was shaky on this one
95x1
95x1
95x1
95x1
95x1


Bodyweight: 210lbs

[Meat_Head]

Overhead squats
45x10
65x8
75x10 easy cheese

45-60 seconds between sets

Front squats
65x5
95x5
115x5
135x5

145x5
145x5
145x5

120 seconds between sets

DB bench press
35x10
60x8

75x5
75x5
75x5 last rep was sloooow but I got it

90-120 seconds between sets

Bent over rows
95x5
135x5

145x5
145x5
145x5 + 3 pullups

60 seconds between sets


Bodyweight: 210.5lbs


Quads are exploding! Front squats are teh bomb

[Drew92]

Nice work man... dumbbell presses are looking strong.

[Coke]

Good deal on the front squats bro, glad you're diggin 'em.

[Meat_Head]

Thanks guys!


Overhead squats
45x10
65x10

Front squats
65x5
95x5
135x5

165x5

Deadlifts
95x5
135x4
185x2

205x3
205x3
205x3

120 seconds between sets

Standing press
45x10
65x5
95x5

125x5 last rep took a loooooong time, finally locked it out

Pullups
BWx8 + 3 second negative


Bodyweight: 208lbs

[Meat_Head]

Overhead squats
45x10
55x8
80x10

60 seconds between sets

Front squats
65x5
95x5
135x3

150x5
150x5
150x5

90-120 seconds between sets

DB bench press
40x10
60x7

80x5
80x2 + 5 second negative
65x5

90-120 seconds between sets

Bent over rows
95x5
135x5

155x5
155x5
155x5 + 3 pullups

90 seconds between sets


Bodyweight: 209lbs

[Coke]

Looks fine for both days bro, keeping it on track.

[twm]

progressing nicely all around. you need to add some weight to those chins!

[Meat_Head]

Thanks coke and twm! I definitely will be adding weight to the pullups soon.

Burned out again. It really annoys me that this keeps happening, seems like my body can only take 4-6 weeks of heavy stuff before I need a deload or routine change. I kept getting neck strains(felt just like a 'crick in the neck') from front squats every workout, and I'm tired of waiting for those to heal before I lift again, so its time for a change.


Squats
45x10
95x8
135x6
155x3

155x20

Standing press
45x10
65x8

95x11

Pullups
BWx3
BWx7.5 + 3 second negative :mad:


New routine is a pretty standard squats and milk routine, 1x20 squats, 1x10-12 standing press, 1x8-12 pullups, 1x10-12 db bench press, 1x10-12 bent over rows. I left out the bench press and rows today because I was pressed for time, good workout nonetheless!


Bodyweight: 210.5lbs :evillaugh:

[Coke]

Fine effort overall dude.

[Meat_Head]

Fractured my toe 2 days ago, so no training. It seems to be healing up extremely fast, I can already walk without problems, so I should be in operation again in hopefully less than a week.

[Meat_Head]

Made it out to the gym to do some upper body stuff. Hopefully I'll be able to start squatting again in less than a week, the toe is feeling a lot better.

Pullups
BWx3
BWx5
BWx3
BWx3
BWx3
BWx2
BWx2
BWx1.5
BWx1.5
BWx1
BWx1

Standing press
45x10
65x8
95x3
115x3

135x1
135x.5 couldn't get it over my forehead
115x4

Bent over rows
95x5
135x5
155x5
switched to underhand(suppinated) grip
185x5 tough as hell but got all 5 reps


Bodyweight: 210.5lbs

[Coke]

Too bad about the toe ordeal man, session looks pretty good.

[Meat_Head]

Thanks coke, the toe feels all healed up now so here we go

Squats
45x10
95x8
135x6
155x5
185x4

210x6
210x5
210x4
210x5

90-120 seconds between sets

There's bodyweight for 20 reps, now I gotta work up to doing all the reps in one set

Romanian deadlifts
Superslow negatives on these, getting into the form. Didn't have much in the tank after squats.

95x8
135x6
185x5

90 seconds between sets

Bodyweight: 210.5lbs

[Coke]

You're quite the ambitious one, 20 reps for squats is gonna be some killer ****, lol...leg day is ace guy.

[Meat_Head]

Thanks coke! If I can work up to 1x20 with my bodyweight I'll be a happy dude!

I lifted at L.A. Fitness today, the land of sleeveless juicers and mislead skinny dudes all happily doing a million different kinds of curls. The trainer (who's advice I didn't ask for) was certain that I need to work with machines because they really isolate and challenge muscle memory, whatever the hell that means. It threw me off a bit, and the only power rack was only a foot and a half taller than me, made overhead pressing a challenge. I didn't wear a belt on top sets either. Needless to say, I won't be going back.

Standing press
45x10
95x5
115x3

135x1
135x.5 I had this, shoulda stuck with it
115x1
115x1
115x1
115x1
115x1
115x1
115x1

Pullups
With a parallel grip. I focused on getting my chin as high above the bars as I could. Pulled the bar to my lower chest on every rep.

BWx5
BWx4
BWx4 + slow negative


Bodyweight: 209lbs

[galileo]

Yesssssssss.

[Meat_Head]

Squats
45x10
95x6
135x4
185x3
205x2

225x1
235x1
245x1
255x1
265x1 this went up pretty easy, I'll go for 275 or 285 in a few workouts

60 seconds between singles

245x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

30-60 seconds between singles


Bodyweight: 209.5lbs

[Coke]

Wow man, killing the squats!!

[Meat_Head]

Thanks coke, the support is always appreciated!

Standing press
45x10
65x8
95x4
115x2

125x1
135x1
135x1 - FINALLY got another rep, felt like my abs were gonna rip open on this again, I'll have to add some direct ab work in my routine to protect my core.
125x1
125x1
125x1
115x3
115x1
115x1
115x1
115x1

30-90 seconds between singles

Pullups
BWx3
BWx4
BWx5
BWx3
BWx2
BWx1
BWx1
BWx1

30 seconds between sets

Dips
Don't know why I did these, just felt like it. They're an excellent 'finisher'!

BWx12 wish I had a belt so I could add weight


Bodyweight: 209lbs on an empty stomach

[twm]

dips are awesome. you should def get a belt. APT has nice belts and fast shipping.. i have a dipping belt from there.. use it to add weights to chins also.

nice that the toe has healed fast. i broke a rib and separated another from the cartilage on labor day doing squats of all things. i think my belt was too tight bc my form felt perfectly normal..... and now i'm out of commission for at least a month.

[Meat_Head]

Damn tw that sucks! Gotta be careful with those belts, get em too tight on a squat or deadlift and they'll cause trouble. Hope you can get back in the weightroom soon

Almost got a broken left index finger. The girlfriend got drunk and pissed and threw a heavy bowl of spaghettios at the sink. Unfortunately it hit my hand before the sink, then shattered and shot shards of sharp bowl and hot tomato sauce all over me. Got various cuts and bruises, bleeding all over the place... crazy biatch :evillaugh: The finger swelled and its still messed up, but at least its not broken...

I'm tired of carrying around this extra weight, time to burn some fat. Cut starts today, I'd like to get down to 190-195lbs

Squats
45x10
95x6
135x5
155x4
185x3
205x2

225x1
245x1
265x1
275x1 ZING! PR

60-90 seconds between sets

245x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

30-60 seconds between singles


Bodyweight: 206lbs

[Drew92]

Nice squat PR. Good luck cutting weight!

[galileo]

I hope you disciplined her with your peen.

[Meat_Head]

Thanks famous!

Yep galileo she thoroughly punished :evillaugh:

This was last night:

Standing press
45x10
65x8

85x5
100x5
110x6.5 almost had the 7th rep

Dips
BWx8
BWx6
BWx6
BWx5.5
BWx4.5

60 seconds between sets

Pullups
BWx5
BWx4
BWx3
BWx2
BWx1 + 10 second negative

Ugh these sucked

30-60 seconds between sets


Bodyweight: 210lbs whoops

[Meat_Head]

Romanian deadlifts
45x1
95x5
135x5
155x5

185x6 still sloooow negatives

Goodmornings
45x1

95x10
115x10
115x10
120x10
120x10

These felt great, my back likes em

Hanging leg raises
BWx12
BWx10
BWx8
BWx8
BWx8

Grip was the issue here, I can't hold myself on the bar for more than 90-120 seconds. Should improve quickly


Bodyweight: 209.5lbs

[Meat_Head]

DB bench press
30x10
40x5
50x5
60x5

70x7

EZ bar close grip bench press
40x15
70x8
70x15
70x10
70x12

60 seconds between sets

Getting used to form here, a few of these sets were more like JM presses. Have it worked out now though.

DB rows
40x15
50x12
60x10
50x8
40x10

60 seconds between sets

Ouch, high reps are killin me

Face pulls
50x15
70x12
90x6

30 seconds between sets


Bodyweight: 209.5lbs

[twm]

looking good but how come youre using so much variation in exercise selection? its so much harder to progress that way. what are you shooting for atm goalwise?

[Coke]

On a nice roll these days Tim.

[Meat_Head]

Thanks coke!

Tw I just switched to 5/3/1, the triumvirate version. I read through my journal again and I really have no business cutting, I'm just too damn weak... and what better way to get stronger than 5/3/1!

I've done three workouts so far and I'm lifting 3 days a week, making only a couple alterations to the program for my first cycle. I switched out barbell bench press for dumbell bench press, as I have no workout partners and there's usually no one in the weightroom, so no spotter. I also switched out regular deadlifts for romanian deadlifts, for only the first month. I still have some flexibility issues, and my hamstrings and spine erectors are pathetically weak, so I think a month of RDL's and stretching should set me up nicely to pulling from the floor in the 2nd cycle.

Some updated pics after 4 months of lifting again:

[Coke]

Good deal on posting up those pics, you're looking good man - keep it rolling.

[Meat_Head]

Thanks coke!


Squats
45x10
95x8
135x5

155x5
175x5
190x8

Probably coulda got another 3 or 4 reps, but my quads felt like the lactic acid was chewin a hole through em

Leg press
90x15
180x15
270x12
270x10
270x8

Seated calf raises
90x15
110x15
140x12
140x15
140x8 very slow reps on this set


Bodyweight: 208lbs

[Coke]

Solid effort for the legs man.

[twm]

looking good man. i havent tried 5/3/1 before but it seems to be very popular. what are the exercise selections and how does it work?

[Meat_Head]

Here's a link where Wendler lays out the basic triumvirate version of 5/3/1, twm. Everyone says the e-book is great, but I can't afford it so I just used this:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

I think it is more effective for more advanced trainees, but I'm havin fun with it so far!

Standing press
45x10
65x8

95x3
105x3
120x5.5 I think could've gotten the 6th rep on this if I woulda stuck with it a while longer. I gotta stop bein a puss and push myself more on the last set of the main exercise

Pullups
BWx6
BWx5
BWx3
BWx2.5
BWx1 + 15 second negative

60-90 seconds rest between sets

Dips
BWx12
BWx8
BWx6
BWx4.5
BWx4

60 seconds between the first 2 sets, 30 seconds(:eek:) between the last 3


Bodyweight: 208.5lbs Recomp? Guess I'll find out if its a myth or not. All I know is that I'm really diggin the massive stretch marks on my biceps and pecs :evillaugh:

[Coke]

... I'm really diggin the massive stretch marks on my biceps and pecs :evillaugh:

That's great news guy, lol - :D

[Meat_Head]

Had to fit this workout into 25 minutes. Rest times were minimal, hurt like hell

Squats
45x8
95x8
135x5
155x3

205x5
205x5
205x5

60 seconds between sets

Standing press
65x10
95x5

120x3
120x3
120x3

60 seconds between sets

Goodmornings
130x12

Pullups
BWx8 these were way to easy, definitely time to add weight

Dips
BWx15


Bodyweight: 207lbs

[Meat_Head]

Front squats
45x8
95x6
135x3

155x3
175x3
185x3 PR!
175x3

60-90 seconds between sets

Standing press
65x10
95x5
115x2

125x1
135x1
145x.5 couldn't push it above my forehead =\
140x1 PR! Abs gave me hell after this, really hope I don't get a hernia

60 seconds between singles

DB rows
40x10
60x5

75x5
80x5

30-60 seconds between sets

DB curls
30x8 left arm only, trying to get my left arm in proportion with the right =\

Dips
BWx12
BWx10
BWx8

45 seconds between sets


Bodyweight: 206.5lbs :tuttut: I gotta start eating more

[galileo]

Nice PR!

[Coke]

Good job with both sessions dude.

[Meat_Head]

Thanks coke and gal!

Seated DB overhead press
30x10
45x6

55x4.5
50x5
50x5

60 seconds between sets

Weighted pullups
BWx3
BW+10x3
BW+10x3
BW+10x3

60 seconds between sets

Squats
45x6
95x5
135x5
155x3
185x3
205x3

225x3
225x3
230x3

60-90 seconds between sets

Bodyweight: 210lbs wahoo :evillaugh: :burger:

[Coke]

Solid training, like how you've been lowering rest time between sets.

[Meat_Head]

Thanks coke, yea I think most weightlifters rest far too long between sets. If you're an advanced lifter going for a maximal set or repetition, I get that. But lowering your rest periods between sets to under a minute and a half is a quick way to boost your hypertrophy gains, increase your anaerobic endurance, and improve overall conditioning.

[Meat_Head]

My girl and I are moving out of the apartment, so I took a week off to take care of that. Lots of heavy lifting, including a 200lb TV I strained my trap on, so the time off wasn't a complete loss.

Short workout today:

Front squats
45x10
95x10
135x5
155x3
175x3

195x3 PR

155x5

60 seconds between sets

Standing press
45x10
65x10
95x5

115x5
115x2
115x2 + long negative

60 seconds between sets

Bodyweight: 206.5lbs

[Coke]

Good luck in your new place man.

[Meat_Head]

After another 3 days of moving I was thoroughly beat and took another break from the weightroom. Luckily no strains from moving this time. Here was today's workout:

Squats
45x10
95x10
135x5
155x3
185x3
205x3

225x3
245x3
245x3

60-90 seconds between sets

Standing press
45x10
65x10
95x5
115x3

125x5 + long negative

Pullups
BWx3

BW+10x5
BW+10x3 then 20 seconds rest followed by BWx3

Dips
BWx10
BW+10x8
BW+10x5

60 seconds between sets

Bodyweight: 208.5lbs

[joey54]

Looks like you are being consistent and making progress. Pics look like you have a good foundation to build on. Great back width and solid leg development.

[Meat_Head]

Thanks joey, although I haven't been as consistent as I'd like. Still, I seem to be making great gains working out once every 7-10 days :confused: My gym is now a 25 minute drive, minimum, so I'm hitting the weights as often as I can.

I've also been hitting the punching bag lately. Got me some wrist wraps and training gloves, and there's a 100lb heavy bag at the new place so I'm gonna try to do 3-5 3 minute rounds 2 or 3 times a week. Should do wonders for my cardio conditioning, which sucks.

Today's workout:

Squats
45x10
95x8
135x6
185x3
205x2
225x2

245x1
255x1
255x3
255x2

90-120 seconds between sets

255x1
255x1
255x1

30 seconds between singles


Standing press
45x10
65x10
95x5
115x3

135x3 PR!
95x12 PR!


Weighted pullups
BWx5

BW+15x5 PR!

90 seconds between sets

BW+15x2 + 10 second negative

20 seconds rest then:

3 sternum pullups, long negatives


Dips
BWx10 no rest after the pullups, didn't have much in the tank for these


Bodyweight: 206.5lbs

[Coke]

Thats some good lifting, especially with the time lapse between efforts - you'd be better off with at least two workouts per week.

The conditioning with the bag will do wonders for your overall fitness bro.

[Meat_Head]

You're absolutely right coke, 2 workouts a week minimum, I'm gonna have to step it up

11-13-09: 3 rounds of shadow boxing, 4 minutes each round

11-15-09: Raking, mowing, and moving furniture all day, great GPP

This was today:

Pullups
BWx3
BWx5

BW+20x5 PR!
BW+20x3
BW+10x3
then 20 seconds rest
then 3 sternum pullups

60 seconds between sets

Squats
45x10
135x5
155x3
185x3
205x2
225x2
245x1

265x1
265x3 This matches my previous PR in the squat, looking forward to pushing past this next squat workout!

90-120 seconds between sets

Standing press
This felt very weak today, maybe because I did it 3rd in the workout instead of 2nd as usual

45x10
65x10
95x5
115x3

135x2.5 couldn't lock out the 3rd rep this time
135x .5 couldn't lock this out either, I was pretty pissed at this point =\

60-90 seconds between sets

Dips
BWx7

BW+20x8
BW+20x6
BW+20x3 + 10 second negative

60 seconds between sets


Bodyweight: 206lbs I'm sick of hovering around 206, its time to start shoveling down food and packing on some muscle mass

[Coke]

Did very well with that effort...bulk up gradually all through winter and you should be all set.

[Meat_Head]

Thanks coke that's the plan!


Bent over rows
70x10
135x10
155x6

175x5
175x5
175x4
155x6
155x6
155x5
155x5
135x12
135x12
135x12

60 seconds between sets

Face pulls
70x15
90x15
110x15

30 seconds between sets

DB shrugs
I hate shrugs but threw em in as a light finisher anyway

45x12
70x12


Bodyweight: 207lbs

[Coke]

Hang tough with the shrug movement, it will payoff later on...killer volume with them bb rows, nice face pulls too.

[Meat_Head]

Had a crazy couple of weeks, plenty of GPP and a bit of boxing, but no weights. Got to get back in form, I'm in desperate need of a squat workout.. oh well, here was yesterday:

2 hours of yardwork, hedgetrimming, then:

Bent over rows
45x15
135x10
155x6

185x5
185x6 suppinated grip for this set
165x8
165x7
155x9
155x8
135x12

60-90 seconds between sets

Standing press
Just squeezed these in at the end

45x10
65x8
95x5

115x4
135x1
115x5
95x7

30 seconds rest between sets


Bodyweight: 206lbs

[Coke]

Nice seeing the effort bro, looks good.

[Meat_Head]

I've been keeping consistent with the heavy bag and shadow boxing, finally got into the weightroom again. This workout was from 2 days ago, monday the 7th:

Squats
45x10
95x8
135x5
155x3
185x3
205x3
225x2
245x2

265x2
275x2 PR
225x5 sloooow negatives, ATG

90-120 seconds between sets

Bent over rows
45x15
135x10

155x10
185x5
switched to underhand grip
195x8 PR

60-90 seconds between sets

Standing press
45x10
65x10
95x5

115x8
115x3 slow negatives

30-60 seconds between sets


Bodyweight: 209.5lbs :burger:

[Coke]

Good deal with that effort and the heavy bag/shadow boxing.

[Meat_Head]

Thanks coke!


Squats
45x12
95x8
135x5
155x3
185x3
205x3
225x2
245x2
255x1

275x4 PR

90-120 seconds between sets

Standing press
45x10
65x8
95x5
115x1

125x7 PR

60-90 seconds between sets

Bent over rows
45x15
135x12
155x10
switched to underhand
185x5
205x5 PR + 2 deadlifts just for the hell of it

60-90 seconds between set

Dips
BWx20
BW+35x4

60 seconds between sets

Sternum chinups
BWx7
BWx1 + 20 second negative

60 seconds between sets

Bodyweight: 209lbs

[Coke]

PRs all over the place, props.

[Meat_Head]

Yep tryin to keep it movin coke


This was yesterday:

Squats
45x10
95x8
135x5
155x3
185x3
205x2
225x2
245x1
255x1

275x5 PR
225x6 slooooow negatives, ATG

90-120 seconds between sets


Standing press
45x10
65x8
95x5
115x2

135x3

60 seconds between sets


Bent over rows
45x15
135x12
155x12
185x5

switched to underhand
205x7 PR
switched back to overhand
135x15

60-90 second between sets


Dips
BWx12

BW+35x6


Bodyweight: 209lbs

[Coke]

Doing great Tim, really stepping to it these days.

[Meat_Head]

Thanks coke!

This was yesterday:

Barbell complex
Cheat curl/overhead press/hang clean/squat/bent over row 8 reps each

45x8/8/8/8/8
65x8/8/8/8/8
75x8/8/8/8/8

45-60 second between complexes


Deadlifts
135x6
185x5
205x2

225x7

I don't know why I've been putting these off for so long. 225 felt very light, even though my conditioning sucks too bad to get more than 7 reps. I think I can pull 315 from the ground, I'm gonna work up to it over the next month or so


Standing press
65x8
95x4
115x3

125x6.5 not much in the tank after dl's

60-90 seconds between sets


Squats
95x30 I really hate high rep squats :swear: but Dan John says its a necessary element for optimal mass gains so I'll just have to bite the bullet


Bodyweight: 207.5lbs

[Meat_Head]

This was yesterday's workout:


Barbell complex
Power curl/standing press/front squat/hang clean/back squat/bent over row

45x8/8/8/8/8/8
65x8/8/8/8/8/8
80x8/8/8/8/8/8

Deadlifts
135x5
155x3
185x2
205x2
225x2

245x7 PR - felt light as hell, I'll try 275 next DL workout


Incline bench press
Haven't done any bench pressing in a long time and, though I didn't go all out, I was pleasantly humbled by these.

45x12
95x7
135x5

155x6
165x3
135x7


Bodyweight: 210lbs

[Coke]

Glad to see the workout man, looks pretty good.

[Meat_Head]

Thanks coke!

This was yesterday's workout:


Barbell complex
Standing press/Power clean/Front squat/Deadlift

45x8/8/8/8
45x8/8/8/8
85x3/3/3/3
105x3/3/3/3


Powercleans
135x3
155x1
165x.5
165x1 PR


Bent over rows
165x12


Pullups
Overhand sternum pullups: BWx4
Underhand sternum chins: BWx4
Wide grip pullups: BWx3
Close grip pullups: BWx3
Neutral(parallel) grip pullups: BWx2
Wide grip chinups: BWx2
Close grip chinups: BWx1.5

30 seconds between each set


Bodyweight: 210lbs

[Meat_Head]

Barbell complex
Hang clean/Front squat/Push press/Deadlift/Bent over row
45x8/8/8/8/8
70x8/8/8/5/8
85x5/5/5/5/8


Deadlifts
135x5
155x3
185x2
205x1
225x1
245x1
265x1

275x5 PR, felt light this week too


Incline press
45x12
95x8
135x5

155x6
165x4
135x7


Bodyweight: 209lbs

[Coke]

Training is real solid bro.

[Meat_Head]

Standing press
45x12
65x8
95x5

115x5
115x5
115x4
Push presses: 115x5

60-90 seconds between sets

Deltoid giant set
Strict lateral raises/"Cheat" lateral raises/Standing dumbell press

15x12/12/10
20x8/8/8
25x6/6/6
10x12/12

60 seconds between sets


Dumbell shrugs
45x15
75x8
90x6

30-60 seconds between sets


Bodyweight: 209lbs

[Meat_Head]

This workout was last friday, the 15th:


Barbell complex
Power clean/Front squat/Standing press/Deadlift

65x5/5/5/5
95x4/4/4/4
120x3/3/3/3

120-180 seconds between sets


Powercleans
135x2

155x2 PR
155x1
155x1

90-120 seconds between sets


Pullups
Sternum pullups: BWx5
Sternum chinups: BWx4
Wide grip pullups: BWx3
Close grip pullups: BWx3
Parallel grip pullups: BWx2.5
Wide grip chinups: BWx2
Close grip chinups: BWx2

45 seconds between sets

Bodyweight: 211lbs

[Meat_Head]

Today's workout:

Barbell complex
Powerclean/Front squat/Push press/Deadlift

45x5/5/5/5
45x8/8/8/8
95x5/5/5/2
115x4/4/4/1

120 seconds between complexes


Deadlifts
135x5
185x3
205x2
255x1
275x1

295x3 PR


Incline DB press
40x9
55x7


Incline bench press
95x8
135x5
155x3

165x5
155x4 drop to 135x3

60-90 seconds between sets

Bodyweight: 210lbs

[Coke]

Nice job with those efforts dude.

[Meat_Head]

This was yesterday:


Seated DB overhead press
30x10
40x8


Standing press
45x15
65x10
95x5
115x3+1 push press

125x5
125x5
125x3+2 push presses
125x2+3 push presses

90 seconds between sets

Deltoid giant set
Lateral raises(strict)/Lateral raises(cheat)/DB overhead press

15x10/10/6
20x8/8/6
10x12/12/5

60 seconds between giant sets


DB shrugs
50x20
80x10
95x8

60 seconds between sets

Bodyweight: 212lbs

[Meat_Head]

Changing things up... this was today:


Incline bench press
45x12
115x8
135x5

155x3
155x3
155x3
155x3
155x3

60-90 seconds between sets

Dips
BWx8

BW+10x5
BW+10x5
BW+10x5

60-90 seconds between sets

Bodyweight: 212lbs

[twm]

checking in. glad to see youre still hitting it

lol @ the bicep post earlier.

[Coke]

Way to be restructuring man.

[Meat_Head]

Thanks tw and coke! I'm taking some ideas from berfles old routine and using what works best for me. I'd hate to be so routine ADD, but I'm sticking with the same basic exercises so we'll see how it goes.

This was yesterday:

Barbell complex
Hang clean/Standing press/Front squat/Bent over row
45x8/8/8/20


Deadlifts
135x5
155x3
185x2
205x2
225x1
255x1

275x3
275x3
275x3

90-120 seconds between sets


Pullups
Sternum pullups: BWx5
Sternum chins: BWx4
Wide grip pullups: BWx3
Narrow grip pullups: BWx2.5
Neutral grip pullups: BWx2
Wide grip chins: BWx1.5
Narrow grip chins: BWx1+15 second negative

45 seconds between sets, these were PAIN after dl's


Bodyweight: 209lbs :( back to the peanut butter

[Coke]

Fine training overall, nice to see you've been branching out.

[Meat_Head]

Thanks coke!

Here was today's workout:


Standing press
45x12
65x10
95x6
115x5
125x1

125x5
125x5
125x5
125x2+1 push press
125x1+2 push presses

120-180 seconds between sets


Deltoid superset
DB front raises/DB lateral raises

15x8/8
20x8/8
10x15/15

30-60 seconds between supersets


Bodyweight: 211lbs

[Coke]

Way to work those delts man.

[Meat_Head]

Thanks coke, they're finally growing!

Here was today:


Incline bench press
45x15
95x8
135x6
155x3

165x3
165x3
165x3
165x3
165x3
165x3

90-120 seconds between sets


Dips
BWx5
BW+10x4

BW+20x5
BW+20x5
BW+20x5
BW+20x5

60-90 seconds between sets


Bodyweight: 212.5lbs :ninja:

[Meat_Head]

Here was yesterday:


Barbell complex
Hang clean/Standing press/Front squat/Bent over row

45x8/8/8/20


Deadlifts
135x5
185x3
205x2
225x1
245x1
255x1
275x1

285x3
285x3
285x3

120-180 seconds between sets


Pullups
Sternum pullups: BWx6
Sternum chinups: BWx4
Wide grip pullups: BWx3
Narrow grip pullups: BWx2.5
Parallel grip pullups: BWx2.5
Wide grip chins: BWx2.5
Narrow grip chins: BWx2

60 seconds between sets


DB shrugs
50x10
75x8
95x8

60 seconds between sets


Bodyweight: 211lbs

[Drew92]

Been awhile since I've posted in here, but nice work man. I like the variety on the pull ups.

[Meat_Head]

Thanks famous, good to see you checking in

Here was yesterday's workout:


Standing press
45x12
65x10
95x6
115x4
125x1

135x5 PR!
135x4
135x2+1 push press
135x1+2 push presses
135x3 push presses

120 seconds between sets


Deltoid superset
Strict lateral raises/"Cheat" lateral raises

10x15/10
20x12/8
15x15/8

60 seconds between supersets


Face pulls
60x12
70x15


Tricep pushdowns
Just for fun
80x20


Bodyweight: 213lbs

[Meat_Head]

This was from last Saturday, the 13th:

Incline bench press
45x15
95x8
135x6
155x3
160x1

170x3
170x3
170x3
170x3
170x3
170x3

90-120 seconds between sets


Dips
BWx6
BW+10x5

BW+25x5
BW+25x5
BW+25x5

60-90 seconds between sets


Bodyweight: 211.5lbs

[Coke]

Nice job with the inclines and dips Tim.

[Meat_Head]

Thanks coke

This workout was from tuesday, the 16th:


Squats
45x5
95x5
135x5
155x5
185x4
205x4
225x2
245x1
265x1
275x1

300x1 PR!
300x1
275x2
225x6

120 seconds between sets


Romanian deadlifts
95x5
135x5
155x5
185x4
205x4

225x5
225x5

90-120 seconds between sets


Bodyweight: 211.5lbs

[Coke]

Nice new PR with the squats!!

[Meat_Head]

Thanks coke! Its nice to finally get 300 in squats

After the last workout I've been dealing with a mix of a nasty cold and a stomach virus. Seems to have finally moved on, but I lost a good 4-5lbs I'll have to make up quick. Here was yesterday's workout:


Incline bench press
65x12
95x10
135x5
155x3
165x3

175x3 PR
175x3
175x3
175x3
135x8

90-120 seconds between sets


Pullups
BWx3

Sternum pullups: BWx7
Sternum chinups: BWx4
Wide grip pullups: BWx3
Narrow grip pullups: BWx2.5
Wide grip chinups: BWx2
Narrow grip chinups: BWx2

60 seconds between sets


Dips
BWx5
BW+10x5
BW+25x5

BW+45x4
BW+45x3
BW+45x2

60-90 seconds between sets


Dumbell rows
45x12
70x8
80x4

60-90 seconds between sets


Lateral raises
15x12

25x10 drop to
20x5 drop to
15x5 drop to
10x5 drop to
5x5


Bodyweight: 208lbs

[Meat_Head]

Today's workout:


Squats
45x8
135x5
185x4
225x3
245x1
265x1
275x1

300x1
300x1
300x1
245x5

90-120 seconds between sets


Romanian deadlifts
135x5
185x4
205x2
225x1

235x5
235x5

90 seconds between sets


Lateral raises
15x10

35x8 drop to
25x5 drop to
20x5 drop to
15x5 drop to
10x8


Bodyweight: 212.5lbs

[Coke]

Good efforts for both days bro.

[Meat_Head]

Thanks coke!

Yesterday's workout:


Incline bench press
45x15
95x10
135x6
155x3
165x2
175x1

180x3 PR
180x3
180x3
180x3

90-120 seconds between sets


Pullups
BWx3

Sternum pullups: BWx7
Sternum chinups: BWx4
Wide grip pullups: BWx3
Narrow grip pullups: BWx2.5
Wide grip chinups: BWx2
Narrow grip chinups: BWx2

60 seconds between sets


Dips
BWx5
BW+10x5
BW+25x4

BW+45x5
BW+45x4
BW+45x2

60-90 seconds between sets


DB rows
50x10
65x8
80x5

60-90 seconds between sets


Lateral raises
15x10

35x6 drop to
30x3 drop to
25x4 drop to
20x5 drop to
15x5 drop to
10x5


Bodyweight: 209lbs

[Meat_Head]

Some ******* took up the power rack for 30 minutes, so I made do with some crappy exercises before squats:


Leg press
90x12
180x10
270x8


Standing DB curls
25x10

30x8
35x8


Standing EZ bar curl
75x8

85x6
85x5
85x4


Incline bench press
95x10
135x5
145x6

185x3 PR
185x3


Squats
135x5
185x3
225x2
245x1
265x1
275x1

300x1
300x1
300x1
300x1


Bodyweight: 210lbs

[Meat_Head]

WOOHOO finally got gym access again at the school rec center. They've completely redone it, tons of equipment, so I'm back to work. I'm going bodybuilding this time, so laugh at my girly weights and isolation exercises and pec pumping if you want, I'm gettin' JACKED!

Today:

Seated overhead press
45x10
95x7

115x8
125x5
115x4
95x7

Lateral raises
15x12
20x12
25x12
30x10

OH press machine
Light weight x 15 drop to
light weight x 20


Hammer strength pulldowns
AMAZING machine. My lats have never been this fried....

110lbs(55 per side)x8
130lbs(65 per side)x8
180lbs(90 per side)x5
110lbsx7

Chest supported Hammer Strength row
45x5
45x6
55x5
35x9

Hammer Strength pulldowns
110lbsx9


Bodyweight: 216lbs

[Meat_Head]

Today:

Hammer Strength decline press
45lbs per side x 8
70lbs per side x 6

90lbs per side x 6
115lbs per side x 5
90lbs per side x 6

Hammer Strength incline press
45lbs per side x 6

70lbs per side x 4
45lbs per side x 6

Hammer Strength bench press
45lbs per side x 7
45lbs per side x 5
45lbs per side x 4

DB flies
25x8

35x10
40x8

Pec fly machine
Light weight x 12 reps drop to
lighter weight x 15 reps

EZ bar curls
50x8
70x6

100x5
90x4
70x7

DB preacher curls
One arm at a time

30x6/5
20x5/5

Machine preacher curls
Light weight x 8 drop to
lighter weight x 12 drop to
lighter weight x 15

Skullcrushers
50x10

70x7
70x5
50x11
50x9

Cable pushdowns
80x6

140x5
100x9
40x25


Bodyweight: 214.5lbs

[Drew92]

Good to see you back at it! Is size still your main goal?

[Coke]

Good luck resuming things in here dude.

[Meat_Head]

Thanks coke!

Yep famous my only goal is size right now. Of course I'll have to get stronger if I want to see much in the way of hypertrophy, but I've backed off of the big 3 and philosophies such as starting strength, 5/3/1, etc. Instead I've taken a basic 3 day bodybuilding split, picked the exercises that I feel work specific muscle groups well, and I plan to get stronger in those exercises instead of the most basic compounds. Freeweight squats are still a must though, and I will never take them out of my program!

Today:

Squats
95x8
135x5
185x4

225x4
245x3 HOLY CRAMPS BATMAN! This weight did not feel particularly heavy at all, but my hamstrings locked up in cramps and didn't really let off the entire workout... hopefully they will adapt soon so I don't have to deal with this crap, I was hoping for better than 245x3 for my top set...
205x6

Bodymaster hack squat
Did not like this machine, likely won't use it again

90x8
50x10
50x9

Hammer strength leg curls
50x8
70x7
50x7

Hammer strength leg extensions
50x6
90x7
90x6

Hammer strength leg press calf raises
Calf work felt alright on this machine, will keep using it
90x12
180x12
180x12

Seated calf raises
90x10


Bodyweight: 217lbs

[Drew92]

Have you ever tried barbell lunges? They are killer on the legs!

[Meat_Head]

I might have to throw them in, famous!

Today:

Seated overhead press
45x12
95x6
115x4

125x8
125x3
95x9

Hammer strength shoulder press
90(45lbs per side) x 6
70x8
70x6

DB laterals
20x10
35x8
15x20


Hammer strength pulldown
90x8
110x7

180x7
180x4
110x10

Hammer strength chest supported row
45x9
45x8
55x7
35x10

Bodymasters pulldown
Light weight x 10 drop to
lighter weight x 8 drop to
lighter weight x 7


Bodyweight: 216.5lbs

[Coke]

Training is looking solid guy, keep it up.

[Meat_Head]

Thanks coke, tryin to keep it movin!

Today:

Hammer strength bench press
90(45lbs per side) x 8

140x6
140x4
90x8

Hammer strength incline press
90x10
110x7
90x8

Free motion machine seated flies
I was planning on doing dumbell flies, but all the benches were taken by d-bags

50x8
80x3
50x10 drop to
30x8


Standing EZ bar curls
50x10
70x6

100x7 last rep had bad form but I'm gonna count it anyway
90x4

Dumbell preacher curls
35x5
35x5
35x3

Reverse EZ bar curls
50x10

Body masters machine preacher curls
Light weight x 6 drop to
lighter weight x 8 drop to
lighter weight x 15

Skullcrushers
50x10

70x10
80x6

Pushdowns
120x6
190x1
110x10

1912 machine press
That's what the title of the machine said, at least. Its basically a kickass machine dip. Will continue to use this one.

Heavy weight x 6
Light weight x 8 drop to
lighter weight x 6 drop to
lighter weight x 20


Bodyweight: 218lbs

[Meat_Head]

Today:


Squats
45x10
135x6
185x4
225x3

245x1
245x4 went easy on these cause of the cramps last workout, my hammies threatened to cramp again but didn't, this felt pretty easy. Will go for 6 reps next workout.
225x3
135x10 non-stop, no lockout set

Hammer strength iso-lat leg press
360(180lbs per side) x10
450x7
450x5

Hammer strength iso-lat leg extensions
90(45lbs per side) x 10
110x8

Hammer strength iso-lat leg curls
50(25lbs per side) x 9
100x2
70x5

Calf raises
On hammer strength leg press machine
450x10

Seated calf raises
115x12
115x7 sloooooow negatives


Bodyweight: 216.5lbs

[Coke]

Fine session overall man.

[Drew92]

Good call on the squats, injuries have been my biggest set back.

[Meat_Head]

Thanks coke! Yeah famous injuries are a bitch I can't afford right now, I'll go as slow as my weak arse legs need lol

Today:

Seated overhead press
45x12
95x6
115x4

135x5
135x3
95x10

Really digging these, makin progress

Hammer strength iso-lat shoulder press
110(55lbs per side) x 8
130x4
90x8

DB lateral raises
17.5x10
35x12
17.5x20


Hammer strength iso-lat pulldowns
140x8
180x1

180x9 time to increase!
220x1
180x5

Hammer strength chest supported row
45x12
55x8
65x7
45x12

Cable lat pulldowns
Medium weight x 8 drop to
light weight x 10 drop to
lighter weight x 12


Bodyweight: 216.5lbs

[Meat_Head]

Today:


Hammer strength iso-lat bench press
90(45lbs per side) x 8
110x6

140x9 time to increase!
160x4
90x10

Hammer strength iso-lat incline press
90x10
110x7

DB flies
35x9
45x4 drop to
20x10

Pec fly machine
Light weight x 15


EZ bar curls
60x6
70x4

100x7 meh, good form on all reps at least
110x1 + long negative

Dumbell preacher curls
35x4
35x3

EZ bar reverse curls
70x4 drop to
20x14

Machine preacher curls
Light weight x 8 drop to
lighter weight x 10


French press
All benches were taken again. I may just switch to these (overhead extensions) as this seems to be a recurring problem...

50x12
60x12

Pushdowns
140x6
190x1
150x6

1912 tricep press
Heavy weight x 8 drop to
light weight x 12


Bodyweight: 214lbs

[Coke]

Nice workout bro, dig the big variety of movements.

[Meat_Head]

Thanks coke!

Today:

Squats
45x12
95x8
135x5
185x4
225x3
245x1

245x6 no problems, not even a threat of cramping!
265x1 nice slow negative, ass to grass

Trap bar deadlifts
Never done these before but they fit in perfectly. Hit everything squats did, but squats emphasize the quads and glutes and these emphasize the hammies, I think this'll work out just fine! I'm assuming the bar is 45lbs...

135x5
225x4

275x3
295x3

Hammer strength iso-lat leg extensions
50(25lbs per side) x 12
100x5
70x8

Hammer strength iso-lat leg curls
50x8
70x8

Seated calf raises
70x12
115x13
140x6


Bodyweight: 214.5lbs

[Meat_Head]

Today:


Seated military press
45x12
95x6
115x4
135x1

135x8
135x3
95x6 slow negatives

Machine flies
For ****s and giggles

Light weight x 10

DB laterals
15x12
40x10
12.5x15

Hammer strength iso-lat shoulder press
90(45lbs per side) x 8
180x3
180x1
90x10


Hammer Strength iso-lat pulldowns
130x6
180x4

200x7
200x3
180x4

Hammer strength chest supported row
I think this is a hammer strength machine, its actually a chest supported t-bar row, see attachment

45x8
70x7
55x10
45x12

Hammer strength iso-lat pulldowns
140x8


Bodyweight: 216lbs

[Meat_Head]

Today:


Hammer strength iso-lat bench press
70(35lbs per side) x 12
120x7
140x4

160x6
160x1 + slow negative
110x10

DB flies
Was gonna do hammer strength incline press, but it was taken my whole workout

20x12
45x5
15x15 slow and controlled negatives

Hammer strength iso-lat decline press
160x8
160x5

Pec fly machine
Medium weight x 8 drop to
light weight x 12

EZ bar curls
40x10
60x6
80x3

100x8 finally! time to increase
60x10

Cable alternating curls
All preacher benches were taken, and the preacher curl machine so I settled for these

Heavy weight x 6 drop to
medium weight x 4 dropto
light weight x 8 drop to
lighter weight x 12


French presses
40x10
60x10

90x5
60x10

Pushdowns
110x10
160x3

160x7
160x3 drop to
120x7

1912 press
Heavy weight x 7 drop to
light weight x 12


Bodyweight: 215lbs

[Coke]

Doing very well dude, glad to see you staying on track this way.

[Meat_Head]

Thanks coke! The workouts are tough but it'll be worth it!

No workout thursday, my shoulders were ****ed up after tuesday. Might have to look at shoulder healthy exercises. Back on track now.

Today:

Squats
45x12
135x6
185x5
225x4
245x1

265x1
265x4
265x2 slow negatives

Trap bar deadlifts
135x6
225x3
275x3

315x3 smoked!

Hammer strength iso-lat leg extensions
90(45lbs per side) x 12
110x6 knee tweak, need to watch these

Hammer strength iso-lat leg curls
50x12
70x8

Seated calf raises
115x12
135x8


Bodyweight: 217lbs

[Meat_Head]

Today:

Warmed up on the hammer strength overhead press

Seated overhead press
45x10
95x6
115x4
135x3

145x5 PR - felt I should start keeping track of PR's
145x2
95x10

DB lateral raises
20x12
45x8 PR
30x8 drop to
17.5x8

Hammer strength iso-lat shoulder press
180(90lbs per side) x 5 PR
180x .5 ugh
140x6


Hammer strength iso-lat pulldowns
140x8
180x4

220x3 PR
200x5
140x8 slow negatives

Chest supported t-bar rows
45x8
80x8
90x6 PR
45x10 static hold at peak, slow negatives

Face pulls/pullups
Just a little finisher, no rest between exercises or sets, the pullups were 10 second negatives

50x12/bwx2
80x10/bwx1
60x12/bwx1


Bodyweight: 216lbs

[Coke]

Great new PRs Tim.

[Meat_Head]

Thanks coke!

Today:


Hammer strength iso-lat bench press
70x12
110x8

160x7.5 soooo close to finishing the 8th rep
160x2.5
110x10

Hammer strength iso-lat incline press
140x7
90x12

Cable crossovers - less stress on the shoulders
Medium weight x 12
Heavy weight x 8
Heavy weight x 6 drop to
medium weight x 12


EZ bar curls
50x8
70x6

110x4.5
70x8 drop to
50x8

Preacher curl machine
Medium weight x 8 drop to
light weight x 15


Skullcrushers
50x12

80x9
50x12

Pushdowns
80x10
140x8
90x8

1912 press
Heavy weight x 2 drop to
Heavy weight x 3 drop to
Medium weight x 6 drop to
Light weight x 25


Bodyweight: 217.5lbs

[Meat_Head]

Today:


This is a tough routine to schedule if you miss a day because there is so much overlap between muscle groups. I've been trying to get back on schedule but have a difficult time because both upper body workouts need rest between them (shoulders) and the back and leg workout need rest between them(back). Starting this week with chest/arms, tuesday legs, and thursday back/shoulders like it should be, and then I gotta stick with it.


2 sets of face pulls to warm up the rotators

HS iso-lat bench press
90(45lbs per side) x 10
140x6

160x8 finally, even 1 more rep was a struggle, not very happy with progress on this
180x0.5 ug dunno why I tried
140x8

HS iso-lat decline press
The incline presses just work my shoulders, so I ditched em for these
140x8
140x7

Cable crossovers
80x10
120x8 drop to
80x6 drop to
50x10


EZ bar curls
50x10
70x6

110x6 hit it solid
80x6 drop to
50x6


Skullcrushers
50x12

90x6
70x8

Pushdowns
110x6
140x4 drop to
90x7

1912 press
Heavy weight x 3 drop to
heavy weight x 4 drop to
light weight x 15


Bodyweight: 217lbs

[Coke]

I'm hearing you on the workout agenda, but one thing is for certain, nothing wrong with making things up as you go along in case you missed one or two sessions. Looking fine though man.

[Meat_Head]

Thanks coke, I might have to take your advice there!

Today:


Squats
95x6
135x5
185x4
225x3
245x2

265x6 solid, time to increase
225x7 good deep reps

Trap bar deadlifts
135x5
225x4

315x4


Bodyweight: 217lbs

[Meat_Head]

Today:


Seated overhead press
95x9
115x6
135x5

145x7.5 almost had the 8th, increase next workout
95x9

DB lateral raises
17.5x10
45x8
25x10 drop to
17.5x8

Hammer Strength iso-lat shoulder press
90(45lbs per side) x 7
180x6
90x9


Hammer strength iso-lat pulldowns
120x10
180x6

200x8 increase next workout
230x2
140x8

Chest supported t-bar rows
45x8
90x8
90x6
45x8 static hold at peak, slow negatives


Bodyweight: 216.5lbs

[Meat_Head]

Well midterms killed me over the last month, and training obviously suffered. In that time I've done sandbag workouts and worked with the light weights I have at home and some other stuff. Finally got a pullup bar, so I'll record those workouts at least. Last night:

Pullups alternated with pushups
BWx2/5
BWx1/5
BWx1/5
BWx2/5
BWx2/5
BWx2/4
BWx3/4
BWx1/5
BWx2/5
BWx1 + loooong negative

Yikes, back to the basics and this workout kicked my ass. Hopefully I'll get to some sprints and stuff tonight.

Bodyweight: 216lbs

[Meat_Head]

11/3/10:

Pullups/pushups/single leg squat
3/5/1
3/5/1
4/5/1
2/5/1
2/5/1


Bodyweight: 216lbs


Today (11/5/10):

Pullups/pushups/single leg squats
BWx1/4/1
6/5/2
5/5/2
5/5/1

Bodyweight: 215lbs

[Meat_Head]

Pullups/pushups/db upright rows(partial ROM)
BWx3/5
BWx6/10/25lbs x 12
BWx5/8/12
BWx5/8/12
BWx3/8/12
BWx3/8
BWx5/8/12

Bodyweight: 215lbs

[Meat_Head]

Just for practice:

Pullups
BWx1
BWx1
BWx2
BWx5
BWx3
BWx3

Pushups
BWx10 slow negs

Sprints
5x50 meters

Bodyweight:215lbs

[Coke]

Good job making due with the training these days guy, keep on top of things at school.

[Meat_Head]

Thanks coke!


Yesterday:

Pullups/Pushups
BWx3/8
BWx6/11
BWx5/11
BWx5/10

Bodyweight: 216lbs


I'm doing at least 8-10 pullups throughout the day everyday, I'll only log the bigger workouts. Sprints are tonight.

[Meat_Head]

Pullups/pushups
BWx3/5
BWx5/6 clapping pushups
BWx6/6 clapping + 2 normal pushups
BWx5/5 clapping + 4 normal pushups
BWx2/6 no rest
BWx3/6

Bodyweight: 216lbs

[Meat_Head]

11/14/2010:

Pullups/pushups
BWx3/5
BWx6/10
BWx5/10
BWx5/9
BWx2
BWx1

11/16/2010:

Pullups/pushups
BWx2/4
BWx3/6
BWx4/8
BWx5/10
BWx2
BWx1
BWx1

11/17/2010:

Pullups/pushups
Slow with a great a ROM as possible

BWx1/5
BWx3/8
BWx1/6
BWx1/6
BWx1

11/19/2010:

Pullups/pushups
BWx2/4
BWx3/6
BWx4/8
BWx5/10
BWx1
BWx1
BWx1
BWx1
BWx1


Bodyweight: 215lbs

[Meat_Head]

Today:

Pullups/pushups
BWx1/2
BWx2/4
BWx3/6
BWx4/8
BWx5/10
BWx6/12
BWx1
BWx1
BWx1

Bodyweight: 216lbs

[Coke]

Serious dedication going on with the pullups and pushups.

[Meat_Head]

I have some consistency problems I need to address, and its a new semester, so I'm taking a page out of Wendler's book and starting 5/3/1 with the simplest version, boring but big.

Tonight:

Standing press
45x10
65x8

85x5
100x5
115x8 weak!

Standing press alternated with pullups:

65x10/5
65x10/4
65x10/3
65x10/3
65x12/3


Bodyweight: 218lbs

[Meat_Head]

Hill sprints

The hill I'm running is only 12-15 yards, but its at a nearly 45 degree angle.

1/9/2011:

8 sprints, 20-60 seconds between sets

1/14/2011:

9 sprints, 10-60 seconds between sets

[Meat_Head]

Tonight:

Trap bar deadlifts
140x8

190x5
210x5
250x8 felt great

140x10
140x10
140x10
140x10
140x10

Machine abs
I'll have to switch to a "real" ab exercise (i.e. hanging leg raises, situps, or something) but these will do for now

40x10
55x10
70x10
55x10 drop to
40x10


Bodyweight: 218lbs

[Meat_Head]

Should've done a few more hill sprint workouts by now, but the DOMS from the deadlift workout is still killin me

Today:

Bench press
45x12
95x10

115x5
135x5
155x13 wasn't expecting that many reps, but I'll take it!

95x10
95x10
95x10
95x10
95x10

Chest supported t-bar row
45x10
70x10
70x10
55x10
45x10


Bodyweight: 218lbs

[Meat_Head]

Tonight:

Just some accessory work

Pullups

Varying grips, 20-60 seconds rest between sets as needed

BWx3
BWx4
BWx3
BWx2
BWx2
Bwx1
BWx3
BWx2
BWx3
BWx2
BWx3
BWx1
BWx1
BWx1

Bodyweight: 217lbs

[Meat_Head]

Tonight:

Messed around on some core machines while waiting for the power rack

Ab machine
40x10
55x10
70x8

Low back machine
70x12
90x12
110x10
130x10
130x8
110x12


Squats
45x10
135x6

175x5
205x5
235x6 suuuuuuuck

135x8
135x8
135x8

Goodmornings
135x6
135x6

Bodyweight: 221lbs

[Meat_Head]

The fire alarm was going off in the gym when I got there and I had to wait around 15 minutes, then 15 minutes into my workout the damn thing goes off again so I left. Got the main work done, at least:


Standing press

45x10
65x8

95x3
110x3
120x6

70x10
70x10
70x10
70x10
5 seconds rest
70x3


Bodyweight: 220lbs

[SplitQuick]

Nice volume for 15 mins worth of work. 120x6 on standing press is pretty beast. Does your gym only have one power rack? Noticed you said you had to wait around for it... makes me forget how lucky I am working out at a college gym that has 7+ racks that literally never get used unless the football team is in there or some kid wants to use it for curls to get some mad pump on his tiny bi's. Lol

[Meat_Head]

Hey quick, I work out at school too and its an enormous gym. I counted over 30 incline and flat bench press stations but only 2 power racks :( But there's almost always someone squatting in them, that's good to see even if they're just spinning their wheels at 135.

Today:

Trap bar deadlifts
140x8
190x4

205x3
230x3
260x8 movin up

145x10
145x10
145x10
145x10
145x10


Ab machine
Found a new one, works great!

90x10
130x6
110x8
90x10
70x15


Bodyweight: 220lbs

[Coke]

Been real constant and sticking with the plan bro.

[Meat_Head]

Thanks coke!

Yesterday, just some accessory work:

Pullups
Varying grips, 60 seconds between sets

BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2
BWx1
BWx1
BWx1


Bodyweight: 220lbs

[Meat_Head]

Took a week off due to school being closed and the weather. Apparently DFW is incapable of dealing with a little arctic storm, anyone who's paid attention to the superbowl proceedings knows that, so I wasn't about to risk my life driving 30 miles in that mess. Anyway, it's all melted now so its back to work. At least I won't need a deload week for a while.

Today:

Bench press
45x15
95x8

120x3
140x3
170x10

100x10
100x10
100x10
100x10
100x10


Kroc rows
I decided to switch to these as they are what Wendler recommends. I originally thought I'd need at least 2 sets to get anything out of them (as opposed to the one all out set recommended) but after one set I was destroyed. Awesome exercise when done in this fashion, even though I'm weak and only used 75 :(

55x10 (warmup)
75x17

Chest supported t-bar rows
Just a finisher

70x8

Bodyweight: 220lbs

[Meat_Head]

So after last workout we had another snow day and school closed. Sometime in there I managed to strain a back muscle (erector spinae, middle outer right side), I don't know how, and that didn't let up for about a week. Finally started getting better over the weekend, so now its back to the weights. In the past when something like this has happened I've been a puss and decided to change routines, take more time off, or other unproductive things. This time is different, I'm not taking bull**** from myself. Stretch marks(already) show that this routine works for me just fine. Continuing with 5/3/1 BBB, starting today:


Squats
45x8
135x6

185x3
215x3
245x5

135x10
135x10
135x10

Good mornings
135x8 nice and slow

Dips
Nothing to do with squat day, I know...

BWx12

Later in the day:

Pullups
Various grips and widths

BWx7
BWx5
BWx3
BWx3
BWx2
BWx1
BWx1

Bodyweight: 217lbs

[Meat_Head]

Today:

Standing press
45x10

105x5
115x3
125x7

75x10
75x10
75x10
75x10
75x10


Was going to do Kroc rows but my back and biceps are still fried from pullups. Then I was going to do dips, did one rep and my shoulders felt like they were gonna explode, so I figured that's enough pressing for today.


Bodyweight: 219.5lbs

[Meat_Head]

Today:

Hyperextensions
Just a warmup

BWx10
BWx10

Trap bar deadlifts

140x7

230x5
250x3
275x7

150x10
150x10
150x10
150x10
150x10

God this day is exhausting, I'd almost rather do squats. No accessory lifts. Possibly pullups later.

Bodyweight: 220lbs

[Meat_Head]

Today:

Bench press
95x12

135x5
155x3
185x6

105x10
105x10
105x10
105x10
105x10

Supported t-bar rows
Gonna stick with these for a while

45x10
70x10
80x8
90x7


Bodyweight: 221lbs

[Meat_Head]

I've continued lifting since my last post, trying to get down to 10% or less bodyfat. So far so good.

The plan is to give HCT-12 a good run till I'm done cutting and then on a clean bulk after that. I'm using mostly Hammer Strength machines for upper body to make the cluster a little safer/easier. So far I'm 2 workouts in:

Friday, 6/24:

Hammer Strength Iso-lat Incline Press
90(45lbs per side) x 12
140x6
160x6

180x6, 2, 2, 2

Hammer Strength Iso-lat Pulldown
90x10
110x6
140x6
160x6

180x6, 2, 2, 2

Chest-supported T-bar row
45x10
70x6
90x6

110x6, 2, 2, 2

Hammer Strength Iso-lat Overhead Press
90x10
110x6
140x6

160x6, 2, 2, 2

Dips
Just body weight because I have no belt and I'd like a few higher rep sets anyway

BWx12, 4, 4, 3


Bodyweight: 203lbs

[Meat_Head]

6/26:

Warmups with glute/ham raises

Front squats
95x8
135x6
155x6

185x4(overshot) drop to 155x2, 2, 2

Glute/Ham raises
I know these weren't one of the recommended hip dominant exercises, but I am in love with this movement. Hammies and spine erectors are growing like weeds. I do them holding the plate over/behind my head.

BWx8
BW+10x6

BW+25x6, 2, 2, 2

EZ bar curls
55x6
70x6

75x6(this was WAY too light, will adjust next workout), 85x2, 2, 2

Standing calf raises
120x6

165x6(too light again), 180x2, 2, 2, 2

Then did hanging leg raises at home

Bodyweight: 202lbs

[Meat_Head]

Today:

HS iso-lat incline press
90(45 per side) x 10
110x6
140x6
160x6

200x6, 2, 2, 1

HS iso-lat pulldown
90x10
110x6
140x6
160x6

200x6, 2, 2, (wasn't getting enough ROM so:) 180x2

HS iso-lat overhead press
90x8
110x6
160x4

180x6, 2, 2, 160x2

Chest supported t-bar rows
45x10
70x6
90x6

125x6, 2, 2, 2

Dips
BWx15, 4, 3, 3


Bodyweight: 203lbs

[Meat_Head]

Only had 25 minutes to fit this in, will have to make up the calf, ab and bicep work later.

Front squats
Form was much improved from last session.

45x6
95x6
145x5

165x6, 2, 2, 2

Glute/ham raises
BWx8
BW+10x6
BW+25x6

BW+35x5, 2, 2, 2


Bodyweight: 202lbs

[Meat_Head]

Some new pics to track my progress:

4/21/2011, around 218lbs:

[Meat_Head]

And the pics from today, 7/3, down to 202lbs, still a ways to go:

[Meat_Head]

Today:

HS iso-lat incline press
90(45 per side) x 8
110x6
140x6
180x4

200x6, 2, 2, 2

HS iso-lat pulldown
90x8
110x6
140x6
180x3

200x6, 2, 2, 2

HS iso-lat shoulder press
90x8
110x6
140x6
180x4

200x6, 2, 180x2, 2

Supported t-bar row
45x8
70x6
90x6

135x5, 125x2, 2, 2

Dips
BWx5

BWx16, 4, 4, 4


Bodyweight: 203lbs

[Meat_Head]

Back from vacation. Today:


Front squats
95x8
115x6
135x6
155x3

175x6, 2, 2, 2

Glute/ham raises
BWx12
BW+10x6

BW+35x6, 2, 2, 2

EZ bar curls
55x8

90x6, 2, 2, 2

Ab machine
90x6
110x6, 2, 2, 2


Bodyweight: 200lbs (21lbs lost total now)

[Meat_Head]

Ugh too busy lately. Oh well, as long as my strength keeps increasing things should be alright. Today:

HS iso-lat incline press
90(45lbs per side) x 6
115x6

190x6, 2, 2, 2

HS iso-lat pulldown
90x6
115x6

190x6, 2, 2, 2

HS iso-lat shoulder press
Didn't have time to finish the clusters so I did a light, longer set at the end

90x6
115x6

180x6, 2
90x9

Supported t-bar rows
45x6
90x6

125x6, 2, 2, 2


Bodyweight: 201lbs

[Meat_Head]

I've kept lifting since my last post, but now feel the need to track my workouts to keep track of progress and identify things that should be changed. I've done a version of 5/3/1 for the past two months, and switched to a bodybuilding split (as planned) two weeks ago.

This was from Monday, June 4, 2012, legs:

Front squats
45x15
95x12
135x8
175x5

225x2
155x9

Hammer Strength iso-lat leg curls
20x15
50x8

80x6 - form was falling off, too much weight
50x10

SLDL's
First time doing these in a long time, so I took it easy. Lower back definitely needs to get stronger

95x12
135x10

Leg press
90x15
180x10
270x10

360x8

Leg press calf raises
360x10
450x10

Seated calf raises
45x12
70x10

90x10
45x25

Hammer Strength iso-lat leg extensions
For teh pump.
50x25

Bodyweight: 204lbs

[Meat_Head]

This was Tuesday, June 5, 2012:

Seated overhead press
45x15
65x10
95x10
115x8

145x5
115x8

Hammer Strength iso-lat overhead press
90x10
140x8

180x7

DB laterals
12.5x15
20x10

30x10

Face pulls
Don't really remember the weight on this. 3 moderate warm up sets working up to one working set of 18

DB shrugs
80x15
80x12, isometric hold on last rep

Bodyweight: 201lbs

[Meat_Head]

Thursday, June 7, 2012:

Back

T-bar rows
45x15
70x12
90x10
115x10

Hammer Strength iso-lat pulldown
90x15
140x10
180x8

Chest supported t-bar rows
45x12
80x10

HS iso-lat pulldown
90x16


Bodyweight: 202lbs


Today, June 8, 2012:

Chest

DB bench press
40x15
55x12
65x10
70x10

85x9

Incline press
45x15
95x12
135x10

165x6 drop to 135x5

HS iso-lat bench press
90x12
140x10
90x12

DB flies
20x15
30x10
40x8 + 5 presses

Cable crossovers
2 sets for teh pump


Bodyweight: 203lbs

[Meat_Head]

Yesterday, 6/10/2012:

Alternating dumbell curls
15x20
25x12
35x10

45x6

Preacher curls
20x12
40x10
60x10

70x8
70x7

Cable curls
2 warmup sets, 1 dropset

Cable pushdowns
3 warmup sets, then 160x8

Overhead tricep extensions
40x10
50x10

70x9

Machine dips
2 warmup sets, 1 drop set


Bodyweight: 199lbs - first time I've been below 200lbs in years, fat is finally flying off

[Meat_Head]

Front squats
45x15
95x12
135x5
185x3

225x3
175x5

HS iso-lat leg curls
20x15
50x8

90x4 drop to 50x5

Goodmornings
45x12
95x10
115x10

135x10

Leg presses
180x12
270x10
360x10

540x10

Leg press calf raises
180x18
450x12

HS iso-lat leg extensions
90x8 drop to 50x10

Seated calf raises
45x15

115x10 drop to 90x8 drop to 45x12


Bodyweight: 201lbs

[Meat_Head]

I woke up sick as a dog after the last workout for whatever reason. Took some time off, got weaker apparently. This was yesterday:

Seated overhead press
45x15
65x12
95x10
115x8

145x4
135x5

HS iso-lat shoulder press
90x10
140x10

180x6
140x8

DB laterals
15x10
20x10

35x6
15x12

Face pulls
2 sets

Bodyweight: 199lbs

[Meat_Head]

This was last night:

T-bar rows
45x10
90x10
115x10

135x10
90x12

Starting to find the groove on these

HS iso-lat pulldowns
90x12
140x10

180x8

Cable rows
110x10

135x6

HS iso-lat pulldowns
90x15
90x14

Bodyweight: 196.5lbs fat is frying

Chest later tonight

[Meat_Head]

From last night:

DB bench press
50x15
60x12
70x10

85x8
70x8

Incline bench press
45x15
95x12
115x10

165x4
135x8

HS iso-lat bench press
70x12
90x10

140x7
90x12

DB flies
35x9
25x12

Cable crossovers
2 sets

Bodyweight: 196lbs

[Canadian Crippler]

Good shit. So are you training for size, strength or both now? I think I remember that back in the day, you'd always go back and forth between bodybuilding and powerlifting :angel:

[Meat_Head]

Hey whatsup crippler, I thought you were long gone from these parts :strong: good to know you're still here. I'm going for size and less bodyfat, and nothing else. I intend to do that by getting stronger in certain exercises, of course, but I don't really care about strength. The fat is melting off right now, and I'm finally getting laid again :hump: lol. How bout yourself?

This was yesterday:

Alternating DB curls
15x15
25x12
35x8

45x9

Preacher curls
20x15
40x12
60x10

70x12
40x15
40x13

Cable curls
2 sets

Skullcrushers
Bar lowered to the bench behind the head

40x15
50x10

70x9
50x11

Pushdowns[/]
Worked up to a top set of some weight or other

[B]Overhead dumbell extensions
Forgot what a great exercise these are

15x15

25x9

DB curls
15x25

Overhead DB extensions
15x20

Bodyweight: 197lbs

[Canadian Crippler]

^^ Curl jockey :D


Hey whatsup crippler, I thought you were long gone from these parts :strong: good to know you're still here. I'm going for size and less bodyfat, and nothing else. I intend to do that by getting stronger in certain exercises, of course, but I don't really care about strength. The fat is melting off right now, and I'm finally getting laid again :hump: lol. How bout yourself?Are we talking about getting laid or training? :redface: . I'll be focusing somewhat on strength at first as to maximize newbie gains and correct some obvious strength imbalances. Once I return to normal man's progress I'll probably change to a more balanced routine, if not somewhat focused on BB.

[Meat_Head]

^^ Curl jockey :D

Are we talking about getting laid or training? :redface: . I'll be focusing somewhat on strength at first as to maximize newbie gains and correct some obvious strength imbalances. Once I return to normal man's progress I'll probably change to a more balanced routine, if not somewhat focused on BB.

Sounds reasonable!

This was Friday, June 29:

Preacher curls
20x15
40x12
60x10

80x9/4/4 (rest pause set)

Reverse preacher curls
20x12
40x8

60x10

Leg press calf raises
180x8

270x10 (DC style, slow negatives and 5-10 second stretch at the bottom)

HS iso-lat leg curl
20x12
40x10

70x7/3/3

Leg presses
270x10
360x8

540x8
270x20

Bodyweight: 196.5lbs


Yesterday, July 1:

HS iso-lat bench press
20x15
90x12
110x8

140x8/3/2

Seated military press
45x15
95x10

115x7/3/3

DB skullcrushers
Lowered behind the head to the bench
20x10

30x8 drop to 25x3/2

Lat pulldown
70x12
90x10

145x10/4/3

Rack pulls
These are basically the same ROM as rack pulls, except that I hold the bar the whole set and don't set it on the safety catches between rest-pause sets. I also squeeze back my shoulder blades and shrug at the top.

95x12
135x10

185x10/4/4

Bodyweight: 199lbs

[Meat_Head]

I got a new job about a week ago as a stocker. It's hard physical work, and kind of makes lifting on work days unreasonable. Probably a bad time to try out DC methods, but I'll continue on with lesser frequency.

June 7:

DB alternating curls
15x15
25x10

45x9/4/2

Hammer curls
15x12

30x11

Leg press machine calf raises
180x10

360x10

Glute/Ham raises
Never had access to an actual GHM before, started with bodyweight

BWx5

BWx8/5/5

Back Squats
45x10
95x8
135x5
185x3

205x10
135x20


Bodyweight: 198lbs


June 9:

DB incline press
Different form... wide elbows, hence the weenie weight

50x12
60x10

70x10/3/2

HS iso-lat shoulder press
90x10

140x7/3/2

Pushdowns
2 sets, then 145x10/3/3

HS iso-lat pulldown
90x12
140x8

180x8/3/1

Chest supported t-bar row
45x10

70x10

Bodyweight: 197lbs

[Meat_Head]

Today:

Incline DB curls
15x12
25x10

35x8/4/3

Reverse cable curls
40x10

50x11

Seated calf raises
45x10

100x10

Seated leg curl
55x10

85x9/3/3

Front squats
45x10
95x6
135x4

185x7
115x20


Bodyweight: 194lbs w00t! :hump: :strong:

[Meat_Head]

Today:

Smith incline press
45x10
95x10
135x6

155x9/3/2

Smith military press
45x10
95x6

135x6/2/2

EZ bar skullcrushers
Behind the head, bar touches the bench every rep

50x8

70x6/2/1

Wide grip pullups
BWx3
BWx6/3/1

Suck... fail...

T-bar rows
45x10
90x5

115x6

Also suck...

Bodyweight: 193.5lbs

[Meat_Head]

7/25/2012:

Preacher curls
40x15
70x8

90x7/2/2

Preacher reverse curls
40x8

60x6

Machine calf raises
100x10

200x10

Leg press
180x10
360x6

630x5
360x20

Seated leg curls
Someone was hogging the HS iso-lat leg curl, so...

Worked up to a heavy set of some weight, 8/3/2

Bodyweight: 195lbs

Going to the gym now...

[Meat_Head]

Today:

Hammer strength iso-lat bench press
50x15
90x10

160x7/2/2

Military press
45x15
95x8

115x8/2/1

DB skullcrushers
Lowered to the bench behind the head

20x10

35x4/25x4/20x6

Lat Pulldowns
50x12
100x8

160x8/3/2

Smith machine rack pulls
Holy crap awesome back thickness exercise

45x15
135x12

225x9


Bodyweight: 193.4lbs

[Meat_Head]

Finally back in the gym again...

DB alternating curls
15x15
25x8

50x5/2/1

Hammer curls
35x9

Leg press calf raises
180x10

410x10

HS iso-lat leg curls
50x8

70x7/3/2

Squat machine
A gang of assholes were hogging both power racks for the better part of an hour. Finally I just said fuck it and tried this squat machine, which ended up being pretty awesome for quads once I got the depth right

100x5
200x6

300x8

Bodyweight: 191.8lbs w00t! :hump::strong: 12lbs in 2 months

[Meat_Head]

Today:

Dynamic BP

Rotator cuff warmup

Bench press
45x30
95x10

125x3x3 narrow grip
125x3x3 medium grip
125x3x3 wide grip
135x3 medium grip

JM press
Shoulders went snap crackle and pop, but no pain

30x15
50x15
70x11
70x11
50x10

Deltoid giant set
Front raises/lateral raises/rear raises

10x20/20/20

HS iso-lat pulldown
90x15
140x10
180x6 strict form
90x16

Back extensions
On the glute ham machine, someone broke it so I couldn't to GH raises. Dip hyperextensions instead, 4 second negatives, static hold at the top

BWx15
BWx12

Ab machine
3 sets

Decline situps
BWx6, made my back feel twitchy so I just did a bunch of russian twists with 10lbs

Hammer curls
20x20
50x1
35x10

Bodyweight: 190.8lbs

[Coke]

Looks good man, covered a lot of ground.

[Meat_Head]

Thanks coke!

Today:

ME Squat day

Trap bar deadlift
135x10
185x6
225x3
275x1

295x1

I really need to buy a good belt

Trap bar shrugs
225x6

T-bar rows
45x12
70x10
115x9
115x6 drop to 70x6 drop to 45x8

Pullthroughs
Couldn't find the groove on these
2 sets

Ab machine
70x10
100x1 drop to 85x2 drop to 70x5 drop to 55x6

Bodyweight: 189.6lbs

[Coke]

I really need to buy a good belt

The belt is a necessity the heavier you go and I recommend the Inzer belts. There are others of course, but these are a great value. I had my black 10mm lever belt for years now and it's as good as the day I bought it:

http://www.inzernet.com/search_results_belts.asp?txtsearchParamTxt=&txtsearchParamCat=8&txtsearchParamType=ALL&txtsearchParamMan=ALL&txtsearchParamVen=ALL&txtFromSearch=fromSearch&iLevel=1

[Meat_Head]

Thanks coke, I'll look into it

Yesterday:

ME bench

Bench press from pins
about 3-4 inches above chest

45x20
95x8
135x5
155x3
185x3

205x2 couldn't get the third

Wide grip pullups
BWx7
BWx5
BWx3
BWx3

CGBP
45x10
95x10
135x10
145x5

Deltoid raise giant set
Front raises/lateral raises/bent over raises

10x20/20/20

Bodyweight 190.5

[Sirtificate]

Nice bench day meathead. I'm with you on needing a belt too

[Meat_Head]

Thanks Sirtificate!

Today:

DE squat

Speed box squats
Parallel, maybe a little below.

45x8
95x8

145x2 not fast enough
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

Felt like I could do these forever. Five minutes later the exhaustion hit me, WHOA

Goodmornings
45x10
95x10
135x10
155x8
185x5

Hanging leg raises
BWx20
BWx15

Calf raise machine
1 set DC style, drop to 1 regular set

Bodyweight: 185.6 WHOA!

[Sirtificate]

Nice speed day meathead. I know you dropped the weight after the first set of squats, but do you find that the first couple sets are a little slower than the later ones? Maybe I just need more warmup sets. Love the effort in here though, man. Those goodmornings arent lookin shabby at all.

[Meat_Head]

Nice speed day meathead. I know you dropped the weight after the first set of squats, but do you find that the first couple sets are a little slower than the later ones? Maybe I just need more warmup sets. Love the effort in here though, man. Those goodmornings arent lookin shabby at all.

Thanks Sirtificate! I do find that the first sets are slow, I think the CNS just has to get going. Dynamic work is pretty much all CNS anyway. Goodmornings felt great, I forgot what a great exercise they are.

Today:

DE bench

I only had about 20 minutes to fit this workout into. I think I did well, all things considered. 30 seconds rest between all sets, including accessory work.

Speed bench presses
45x30
95x10

135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Pullups
BWx9
BWx3 + long negative

Seated military press
45x12

95x11
115x5

No time to check bodyweight

[Coke]

Sessions are nice guy, output has been crazy.

[Meat_Head]

Thanks coke!

Getting over an illness, I suspect minor West Nile reaction. Headache, neck tightness, muscle aches, etc. Felt fine today, though.

Whatever, routine ADD. 30-45 seconds between all sets:

Bench press
Extra wide grip ala Serge Nubret

45x10
95x10

115x12
115x12
115x10
95x12
95x12
95x12
95x10
95x12
95x15

Tiny weights are humiliating =(

DB flies
25x12
25x12
20x12
20x12
20x12
20x18

Incline BP
Gonna use a hammer strength iso lat machine next time

45x10

95x12
95x12
95x12
85x12
85x10
85x8
85x8
85x10

Incline flies
20x12
20x12
20x12
20x12
20x12
20x12

Biggest... pump... ever.

Bodyweight: 187.2lbs

[Meat_Head]

Today:

Squats
45-90 seconds between these sets

45x12
95x12
135x12
135x12
135x12
135x12

HS iso-lat leg press
30 seconds between sets

90x12
180x12
180x12
180x12
180x12
180x12

HS iso-lat leg extension
30 seconds between sets

20x12
40x12
30x12
30x12
30x12
30x12

HS iso-lat leg curl
30 seconds between sets

20x12
40x12
40x12
20x12
20x12
20x12

Leg curl machine
30 seconds between sets

6x12

Bodyweight: 190lbs

[Coke]

Looking good man, stepping to it.

[Meat_Head]

Thank coke!

Today:

30-45 seconds rest between all sets

Pullups
With a bit of assistance from the machine to keep reps high

BWx12
BWx10
BWx10
BWx8

Behind the neck pulldowns
Wide grip. These felt great, except that I didn't really feel them working my lats at all. May try something else next back day

70x12
70x12
70x12
70x12

HS iso-lat pulldown
90x12
90x12
90x12
90x12
90x12
90x12

Bent over rows
Alternating grip

45x12
95x12
95x12
95x12
95x12

Bodyweight: 191lbs

[Coke]

Solid back training bro.

[Meat_Head]

Yesterday:

30-45 seconds between sets

Bench press
These are really guillotine presses, though not brought all the way to the neck.

45x12
95x12
95x12
95x12
95x12
95x12
95x12
95x12

Incline flies
25x12
25x12
20x12
20x12
20x12
20x12
20x12

Military press
First 5-6 reps behind the neck, next 5-6 in front

45x12
85x12
85x12
85x10
85x9
85x8
85x10
85x9

DB lateral raises
15x12
15x12
15x12
15x12
15x12
15x12
12.5x12

Upright rows
2 sets barbell, 1 set dumbell. Still didn't like these.

Bodyweight: 191.2lbs

[Meat_Head]

Yesterday:

30-45 seconds rest between all sets

Sternum chins
These were kind of awkward, not enough room to do full sternum chins

BWx6
BWx4
BWx3
BWx3
BWx3

Hammerstrength iso-lat pulldown
90x12
90x12
90x12
90x12
70x12
70x12
70x12
70x12

EZ bar curl SS w/ french press
No rest between sets, this is one continuous superset. 8 minutes of torture!

40x12/12
40x12/12
40x12/12
30x12/12
30x12/12
30x12/12
30x12/12

Bodyweight: 188.6lbs

[Sirtificate]

keeping things interesting. what are french presses?

[Meat_Head]

Sirtificate, french presses are overhead tricep extensions, probably an archaic name these days.

Today:

Somewhat abbreviated workout. 30-60 seconds between all sets.

Squats
45x12
95x12
135x12
135x12
135x12
135x12
135x12

HS iso-lat leg extensions
Light weight, perfect form

20x12
20x12
20x12
20x12

HS iso-lat leg curl
40x12
40x12
40x12

Calf machine
90x12
90x12
90x12
90x12
90x12

Bodyweight: 189lbs

[Coke]

Volume is crazy dude.

[Meat_Head]

Yesterday:

30-45 seconds between all sets

Guillotine press
45x12
95x12
105x12
105x12
95x12
95x12
95x12
95x12

Incline flies
25x12
25x12
20x12
15x12

Behind the neck military press
45x12
85x12
85x10
65x12
65x10
55x11
55x8
45x12

Cable lateral raises
50x12
40x12
30x12
20x12

Bodyweight: 189lbs

[Meat_Head]

Today:

30-45 seconds between all sets

Sternum chins
BWx7
BWx3
BWx3
BWx3

HS iso-lat pulldown
90x12
90x12
90x12
90x12
90x12
70x12
70x12
70x12

T-bar
45x12
45x12
45x12

Nice and slow, squeeze at top

EZ bar curl SS w/ EZ bar overhead extension
40x12/12
40x12/12
40x12/12
40x12/12
40x12/12
30x12/12
30x12/12


Bodyweight: 188.2lbs

[Sirtificate]

Nice back day meathead, like coke said; you have a lot of volume in your workouts! And I agree with your opinion on upright rows. I don't like them! Keep it cool man.

[Meat_Head]

I've been laid low with the flu, and have been generally lazy besides.

Today (random weak crap):

Deadlifts
45x10
135x6

205x3
205x2
205x1
205x1
205x1
205x1
205x1 + 8 shrugs + iso hold

10-30 seconds between sets

Bodyweight: 179.6lbs

[Meat_Head]

Today:

Guillotine press
While I was waiting for the platform...

45x10
95x8
135x8
135x6
135x5
135x3

30-60 seconds between sets

Deadlifts
45x10
95x6
135x5
185x3
205x3
205x3
205x3
205x1
205x1
205x3
205x2
205x1 + shrugs + static hold

20-90 seconds between sets

HS iso-lat pulldowns
90x15
140x8
90x12

30-60 seconds between sets

Bodyweight: 184.4lbs

[Meat_Head]

Today:

Seated military press
45x14
65x10
95x6
115x6
115x4
115x3
115x1
115x2 from pins
95x3
95x2 from pins
95x1 from pins
95x1 from pins

Seated wide grip behind the neck military presses
65x8
65x8

T-bar rows
45x10
90x6
100x5
115x3 drop to 90x5 drop to 45x8


Bodyweight: 183lbs

[Meat_Head]

Since the last post: more sexercise than I could even imagine. Glutes and abs are done for. My shins are bruised to hell, but I can only assume that the nerve-deadening will be helpful for deadlifts. Speaking of which, deadlifts in a day or two.

[Meat_Head]

Today:

Guillotine press
45x15
95x10

Deadlifts
45x10
95x8
135x6
185x3
225x3
225x2
225x2
225x1
225x1
225x1
225x1
135x8 + 8 shrugs + static hold

Guillotine press
95x8
135x8
135x5
135x3
135x2
135x1
135x1

30-90 seconds between all sets

Bodyweight: 182.6lbs

[Meat_Head]

Today:

Seated military press
45x12
45x12 (behind the neck)
95x6
115x7

Seated military press from pins
95x1
95x1
95x1
95x1
95x1
95x1
95x1
95x1
95x1
95x1

Seated wide grip behind the neck military press
70x10
45x16

HS iso-lat pulldown
90x15
180x5
90x10
90x3
90x3
90x3
90x5
90x3

Bodyweight: 183.4lbs

[Meat_Head]

BB rows
45x12
95x10
135x6

185x5 drop to 135x7

HS iso-lat pulldown
90x10
140x6

180x5
90x10

Deadlifts
135x6
185x3

225x5 + static hold

DB shrugs
70x12
85x8

squeeze and static hold at top

Incline db curls
25x6
35x5

nothing left in the tank

Cable reverse curls
70x8

Bodyweight: 185.4lbs whoops!

[Meat_Head]

Guillotine press
45x12
95x8
135x6

155x4
135x7
95x15

DB incline press
50x6
50x7

Cable crossovers
20x10
30x10
45x8

Dips
BWx6 (no rest between crossovers and this)


Bodyweight: 185.6lbs

[Coke]

Keep on with it man, nice job.

[Meat_Head]

Finally got some basic crappy equipment at my apartment, pullup bar + barbell and dumbell + 90lbs of weight. Better than nothing!

Yesterday:

Sternum chins
BWx1
BWx5
BWx4
BWx3
BWx3
BWx1
BWx1

Pullups
BWx2
BWx1
BWx1

Plate curls
25x6
25x5
25x4

[Meat_Head]

Several workouts like that last one since my last post. Back in the gym today:

Several sets of light leg presses and hyperextensions to warm up
Squats
95x6
135x6
155x3

185x5

Soooooooo weak

Goodmornings
95x6

135x8

Chest-supported rows
45x10
70x5

90x6

DB lunges
I've pretty much never done these, so it was more working out form than muscle work. Also, I was out of steam, hence baby weights. Also, I'm weak, hence baby weights.

25x10(per side)

Guillotine press
45x15
95x6

145x6

Hanging leg raises
BWx20


Bodyweight: 185lbs

[Meat_Head]

I figured I should start logging workouts again since I've been consistent for a bit. I've been doing this Vince Gironda type routine for about 5 weeks now.

Monday, March 11:

Front squats
45x8
95x8
115x6

135x10

115x8
115x8
115x8
115x8
115x8

Seated leg curls
55x8

135x6

90x8
90x8
90x8
90x8

Calf extensions
70x10

135x10

90x8
90x8
90x8
90x8
90x8

15-45 seconds rest between all sets

Bodyweight: 187lbs


Tuesday, March 12:

Sternum chins
BWx3

BWx9

BWx3
BWx3
BWx3
BWx2
BWx1

Bent over rows
45x15
95x8
135x3

165x8

115x8
115x8
115x8
115x8
115x8

Dips
BWx5

BWx16

BWx8
BWx8
BWx5
BWx3
BWx2

15-45 seconds rest between all sets

Bodyweight: 187.4lbs

Friday, March 15:

Bench press to the neck
45x15
95x6
115x4

135x8

105x8
105x8
105x8
105x8
105x7

Seated db lateral raises
10x8

25x6

15x8
15x8
15x8
10x8

Upright rows
30x8

70x6

40x8
40x8
40x8
40x8

Drag curls
40x6

70x10

40x8
40x8
40x8
40x8

15-45 seconds between all sets

Bodyweight: 187lbs

Sunday, March 17:

Front squats
45x8
95x6
135x3
155x2

175x6

125x8
125x8
125x8
125x8

Seated leg curls
55x8

135x8

105x8
105x8
105x8
105x8

Calf raises
70x10

210x10

135x8
135x8
135x8
135x8

Seated calf raises
45x8

135x6

90x8
90x8
70x8
70x8

Bodyweight: 190lbs

Back/triceps/forearms tomorrow

[Meat_Head]

Yesterday:

Wide grip pullups
BWx4
BWx6
BWx6
BWx4
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2

50 reps, finally

Bent over rows
45x15
95x12

175x3 - not much left after pullups
165x3
115x12
115x10
115x9

Low cable rows
55x10
80x6 drop to 40x12

Bodyweight: 186.4lbs

[Meat_Head]

Figured I'd take some measurements today before my workout. These are cold measurements:

Arms - Right: 15.25" Left - 14.75"
Chest - 44.5"
Shoulders - 48.75"
Waist - 38.75"
Neck - 16.75"
Thighs - Right: 24.5" Left: 23.5"
Calves - Right: 14" Left: 14"

Have a lot of improvements to make... this was today:

Wide grip bench press
45x15
95x8

135x8
155x5
135x6
135x5

Wide grip incline bench press
45x12

95x8
115x6
95x10

Incline db flies
15x10

40x4
35x5
20x10

Hammer strength iso-lat bench press
50x12
50x12

Bench press to the neck
45x30

Forgot to weigh myself...

[Meat_Head]

Today:

Front squats
45x10
95x6
135x3
155x2

185x5
135x8 continuous tension (no pause between reps)
135x8 continuous tension

RDL's
45x10
95x6
135x5
155x5

175x6
135x8 continuous tension

Squat machine
60x8
100x8
160x6 continuous tension

Seated leg curls
70x8

135x3
105x8

Calf raise machine
85x10

205x10 drop to 170x6 drop to 135x5 drop to 70x10

Iso-lat calf raise machine
100x6/6
200x6/6

Whole stack(405?)x5/5
300x8/8

Seated calf raises
45x22, 20 seconds rest, 45x12

Calves are finally coming along

Bodyweight: 188.6lbs

[Meat_Head]

Today:

Seated lateral raises
15x8

35x4
17.5x12
17.5x8

Upright rows
40x10

70x7
40x8
40x8

Face pulls
40x10

80x12 drop to 60x8 drop to 40x8

Cable lateral raises
30x3
20x5
10x10

Standing EZ bar curls
40x8

80x7
70x6

DB concentration curls
30x5
20x8

Wrist curls SS w/ reverse wrist curls
Forgot how awesome these are. Can barely type w/ teh pump
40x10/6
40x6/5
40x5/5

Bodyweight: 191.2lbs no idea what's going on with bodyweight... screw it. As long as my lifts are progressing and I'm eating relatively clean, I'm not gonna worry about it.

[Meat_Head]

Yesterday:

Wide grip pullups
BWx5
BWx8
BWx4
BWx3
BWx3
BWx2
BWx1
BWx1
BWx3
BWx1
BWx1
BWx3
BWx2
BWx1
BWx1
BWx2
BWx1
BWx1
BWx2
BWx3
BWx2
BWx2
BWx1
BWx1
BWx1

HS iso-lat pulldowns
90x10

140x8
160x8
90x15

T-bar rows
45x12

80x8
100x8
45x10 isometric hold at top of each rep

Dip machine
Worked up to a heavy set, then a drop set

Bodyweight: 189.4lbs

[Meat_Head]

Friday, March 29th:

Rotator cuff warmup.

Wide grip bench press
45x15
95x8
135x6
155x2

165x5
135x10
135x8

Guillotine press
45x10

95x10
95x10
95x8

DB incline flies
20x8

35x8 very strict
25x6
20x10

Cable crossovers
3 sets


Bodyweight: 187.6lbs

*taking a short break, legs are tomorrow

[Meat_Head]

Took a longer break than I had planned. Rested, recovered and back to work today:

Front squats
45x12
95x6
135x5
155x3

185x7 (+2 reps)
145x6 continuous tension
145x8 continuous tension

RDL's
95x8
135x5
155x3

185x6 (+10lbs, +1 rep)

Leg press machine
180x8

280x10
320x8

HS iso-lat lying leg curls
50x8
70x3
20x15

HS iso-lat leg extensions
50x15

Calf raise machine
130x8
130x6 per leg
205x10 drop to 130x8 drop to 70x8

Alternating calf raise machine
180x15
280x15
340x14

Some guy was on the seated calf raise machine for 20 minutes, so screw it

Bodyweight: 187.2lbs

[Meat_Head]

Yesterday:

Seated DB lateral raises
17.5x12

30x7
20x12
20x10

Upright rows
40x10

70x10 (+3 reps)
50x10
50x10

Cable lateral raises
10x12/12
10x10/10

DB concentration curls
15x12/12

35x7/7
35x4/4
20x10/10

Skullcrushers
50x10

70x12
70x10

Reverse curls
40x10

Overhead tricep extension
40x21

Wrist curls alternated with reverse wrist curls
40x12/10
40x8/6
40x8/6

Bodyweight: 194.4lbs whoops

[Meat_Head]

2 days ago:

2 15 minute rounds of plyometrics and calisthenics

Yesterday:

30 mins plyometrics and calisthenics

Today:

Wide grip behind the neck pullups/Wide grip pullups/Pullups/Parallel grip pullups/Wide grip chinups/Chinups

BWx4 (warmup)

BWx3
BWx5
BWx5
BWx4
BWx4
BWx3

HS iso-lat pulldowns
90x10

160x10 (+2 reps)
160x5
90x15
90x10

Seated cable rows
85x10
130x7
130x4 drop to 85x8 drop to 55x8

Bodyweight: 193lbs

[Meat_Head]

9 hours of school and 4 hours of sleep. Too tired to lift today. Planning on chest and a plyometrics workout tomorrow.

[Meat_Head]

Today:

Incline bench press
Started with incline benches today, worked out much better

45x15
95x8
135x5

155x5
135x8
115x10
95x12

Guillotine presses
95x10
95x8
95x10

Incline DB flies
35x8
25x8

Cable crossovers
Varying angle each set

3 sets

Bodyweight: 192.2lbs

[Meat_Head]

Yesterday:

Olympic back squats
45x8
95x6
135x5
155x3
185x3
205x3

225x5
225x2 (powerlifting stance)
135x20

Never really used oly back squats before, don't know why. Great quad/thigh exercise.

Romanian deadlifts
135x6
155x5

185x5 drop to 135x6

Single leg calf raise machine
85x8/8
130x6/6
Both legs: 205x8

Alternating calf raise machine
220x15
280x12

Seated calf raise machine
45x25

Bodyweight: 192.4lbs

[Meat_Head]

Sunday, 4/21:

Seated DB lateral raises
15x12

30x10
20x10
20x10
15x15

Cable lateral raises
20x6
10x10

Behind the neck seated military press
45x12
95x8 nice and slow

DB concentration curls
15x12/12

35x10/10
35x6/6
15x21 (21s)
15x21

Skullcrushers
50x12

80x6
70x8

Overhead tricep extensions
50x21 (21s)

Wrist curls SS w/ reverse wrist curls
50x10/8
50x8/6
50x6/5

Bodyweight: 193.2lbs

[Meat_Head]

Yesterday:

HS iso-lat pulldown
90x12
140x6

180x10 easy
140x8
140x6
140x6 drop to 90x6
90x12

Smith machine rack pulls
135x10
225x6

275x7
275x1/1/1 10 seconds between reps
135x20


Bodyweight: 193.5lbs

[Meat_Head]

Today:

Incline bench press
45x12
95x8
135x6
155x3

175x4
155x6
135x9
115x10

Incline DB press
75 degree angle: 40x10
60 degree angle: 40x9
30 degree angle: 40x12

Incline DB flies
30x9
20x12

Guillotine press
45x20
20 seconds rest
45x15
10 seconds rest
45x15

Bodyweight: 193.2lbs

[Meat_Head]

Friday, 5/3:

Pullups
BWx4
BWx7
BWx5
BWx5
BWx4

Then hung from the bar for 3 or 4 sets to work grip

Sunday, 5/5:

Back squat/front squat/overhead squat:
45x10/10/10

Powercleans
95x3 + 1 snatch + 3 OH squats
135x2 + 2 split jerks
155x1 + 1 split jerk
155x1 + 1 split jerk
155x1 + 1 split jerk
155x1 + 1 split jerk
155x1 + 1 split jerk

OH squat
45x15

Pullups SS w/ dips
BWx7/16
BWx5/12

Running, 10 minutes, interval training

Bodyweight: 190lbs