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2kool
12-29-2009, 04:26 PM
(disclaimer: im not sure if its against rules to start another journal. if it is, could my previous one be deleted as id really like to forget that whole thing... =/ this is the one id like to keep please.)

Height - 5'7
Weight - 173
Age - 21
Current Best Lifts - DL:350x2 - SQ:275x3 - BP:225x1

there is no way i could touch those lifts at this moment as i have considerably slacked off during the past month or so. partly due to a very bad sinus infection which kept me from the gym for 2 weeks and i lost about 10 lbs from not eating as much. but even without that, my intensity, focus, drive... its all been lacking for a while. i have been lifting for about 2 years and am extremely upset that, in my mind, im not where i should be at this point. i seem to have been regressing to an extent over the past few months.

physique is not that important to me. im much more concerned with strength. its not to say that i dont care AT ALL, but its like 90/10. yesterday was my first day at the gym since being sick so i didnt do anything too heavy, not worth mentioning really. i am going tonight so ill update when i get back!

http://www.youtube.com/watch?v=DW9k3_EBIzc

2kool
12-29-2009, 08:15 PM
1x8 flat DB press - 55 lbs per DB
3x8 flat DB press - 60 lbs per DB
3x8 tricep pushdowns - 50 lbs
3x8 rolling DB tricep extensions - 35 per DB
3x8 standing push press - 95 lbs

OK workout, definitely can do more weight on all. will up it next week. screwed up week this week so ill be at the gym again tomorrow for 3rd day in a row, maybe thursday tho.. we'll see. this weeks just kinda gettin back to the gym. next week i start my routine and killin the weight. PISSED off tho tonight cuz i accidently smashed my mp3 player that was in my pocket with a DB while getting in position. u.u

james_w8lifter
12-29-2009, 08:38 PM
Welcome to journal land!

Coke
12-30-2009, 06:40 AM
Hearing you about the mp3 player, that is the one thing I am afraid of with mine but it does come in handy at times.

Good luck with the lifting man, being consistent and not skipping out on too many workouts will get you where you want to go with this.

2kool
01-01-2010, 08:22 PM
cocoa - yea it sucks. mine actually has a clip with i 99% of the time use to clip it to the top of my pants and i never have a problem... but of course the ONE time i just throw it in my pocket this happens =/

forgot to post this yesterday after getting home from gym

rack pulls a few inches under knees - 1x5 225lbs, 3x5 275 lbs
wide grip pulldowns - 3x10 120 lbs
DB shrugs - 2x6 90 lbs DB's

very short workout tonight. i got to the gym only about 25 minutes before they closed because of having to work late. but the point is, i was THERE at least. and my workouts this week were all over the place. i absolutely cannot WAIT for next week to get here. finally gonna start my new routine, and pushing myself so hard.

2kool
01-05-2010, 07:33 PM
Squat - 2x3 225lbs, 1x6 225lbs
Standing Good Mornings 3x5 120 lbs

yep, thats it ^
this was supposed to be my big day back at the gym and thats all i did. why? because i suck at life.

2kool
01-08-2010, 04:34 PM
Flat barbell bench press - 3x5 185lbs
flat DB bench press - 1x8 70 lb DB's, 2x6 70 lb DB's
Sitting DB overhead press - 2x5 45 lb DB's

i attempted some dips at the end and didnt manage anything worth mentioning... which is actually a good thing. for the first time in a long time i feel as if i pushed myself really hard and it showed in the fact that i was so spent that i couldnt do them. its a good feeling made even better in not having felt it for a while. deadlift day tomorrow.

Coke
01-08-2010, 08:59 PM
Nice job with the pressing, squats and all bro.

2kool
01-09-2010, 01:27 PM
Deadlift - 1x5 225lbs, 3x5 260lbs
close grip cable pulldowns - 1x6 140 lbs
pull ups - 1x8, 1x6
chin ups - 1x8
BB bent rows - 2x6 160lbs
BB shrugs - 2x6 185lbs

extremely satisfying session today! had an earlier workout today so now its time to stuff my face with more food than you could imagine and rest up to start the next weeks lifting off right! gonna try upping the weight some next week. oh and thanks for the encouragement cocoa, its great to have someone as seasoned as you paying attention to someone like me and encouraging me along. i guess its what makes WBB so great! the big guys are here to help out the squirts like me..

Coke
01-10-2010, 04:17 AM
Without question, you young lifters are the future and have tons of potential - glad to see you doing your thing this way.

2kool
01-12-2010, 08:50 PM
Squats - 3x3 250 lbs
wide grip lat pulldowns - 1x10 110 lbs, 2x8 130 lbs
abdominal pulldowns - 2x10 60 lbs

squats went well, havent had that much weight on my back in a while! felt great!

2kool
01-22-2010, 04:56 PM
i have not updated recently but that doesnt mean i havent been at the gym. there has been a few workouts that i simply forgot to post and i dont really remember the exact numbers but i just got back from todays session and heres where i was today.

flat BB bench press 3x3 185 lbs
flat DB bench press 3x8 70 lbs each
rolling DB tricep extensions (not sure if correct name) 3x8 35 lbs each
incline DB press 2x8 50 lbs each

tomorrow: Deadlift.

2kool
01-23-2010, 01:44 PM
Deadlift - 3x5 275 lbs
pull ups - 3x6
BB shrugs - 3x8 160 lbs
1 set of 10 hammer curls just for fun - 35 lb DB's

Coke
01-24-2010, 12:14 AM
Sessions are on point dude, no doubt you haven't been skipping out on 'em.

2kool
01-27-2010, 07:21 PM
squats - 3x5 225 lbs
close grip pulldowns - 3x8 130 lbs
a couple sets of hammer curls for fun - 40's or 45's dont remember

squats are so tough for me, mentally. its like if im not 100% completely amped up for them even 185 feels like its gonna kill me. yet when im in the mental zone i can rep 275. its so strange to go in one week and and smash a pretty good weight and then the next session... if im not just absolutely like... ready to kill people then i can barely get out from under baby weight. oh well, ill be back at it friday with bench day, we shall see....

2kool
01-28-2010, 07:40 PM
flat BB bench press - 3x5 195lbs
incline DB press - 3x6 60 lbs each
a few variousthings for my triceps

thats the most ive benched per reps in a really long tim e and it was great.. my triceps were so blasted after it all that i could hardly do anything specifically for them. its not a bad feeling at all heh

Coke
01-29-2010, 01:44 AM
Looks good for both days man.

Drew92
01-30-2010, 07:27 AM
Good stuff here. You said you took a month off, what would you say your lifts are at now? What did you have in mind as far as competition?

2kool
01-30-2010, 09:46 PM
Deadlift - 3x5 285 lbs
abdominal pulldowns - 3x6 50 lbs
pullups/chinups - 3x6/8
hang cleans - 1x5 135 lbs
power cleans - 1x5 135
BB shrugs - 1x10 135

famous - ive been hitting it pretty hard since that terrible month so id say i could probably hit my previous squat and bench, but my dl has probably dropped a few pounds. but im working back up to and beyond. as far as the competition thing... i dunno maybe we could see who can hit a certain number on one of the big 3 first. or simply make sure we both make every session without skipping. we can think of something! any ideas from you?

pretty good week of lifting, time to rest up and make sure im ready for the week ahead!

Drew92
01-31-2010, 06:55 AM
Frist one to get 245lbs bench?

2kool
01-31-2010, 07:54 AM
how about making it an even 250? if so, then we're on!

Drew92
01-31-2010, 08:04 AM
how about making it an even 250? if so, then we're on!

Sure thing. That seems like such a dawnting task. lol. Any ideas for squats? I need all the motivation I can get with this lift. Your best was 275x3 and my best is 245x3.

2kool
02-12-2010, 06:14 PM
2 weeks since an update. i did have a full week of workouts the first week, but after my saturday deadlifting session it seems ive kinda pulled something in my lower back. not a huge deal but there is definitely some pain. so i decided to just take a few days off. i did not have my squat session this week. id rather not mess with the lower back thing. better safe than sorry as they say... im also not deadlifting this week. so this week will only have one workout. tomorrow ill hit my bench day. next week will be back on schedule. ill have the 250 goal in mind tomorrow so im gonna really push myself.

random notes:
gotta keep eating, i havent lost any weight but i havent gained either and its pissing me off. i know im not eating enough.
will start back on creatine.
gotta get my sleep back on track.
EAT EAT EAT EAT EAT EAT EAT
.................................................eat

2kool
02-12-2010, 06:15 PM
oh and on the squats famous, right now we're probably about the same so lets make this one a longer term goal. first one to hit 3 plates???

2kool
02-13-2010, 01:28 PM
shook things up a bit today

flat db press - 1x10 55 lb DBs, 3x8 70 lb DBs, 1x1 90 lb DBs
flat BB bench press - speed/form work with 135 - various sets/reps with longer and shorter intervals
tricep pushdowns - 3x10 50 lbs
tabata - 135 lb shrugs - 50 lb DB over head squats - 50 lbs ezbar preacher curls - crunches

been more than a few days since ive hit the gym so i wanted to work alot on form/conditioning today. the tabata thing is something i read on this forum the other day and i had never heard of before. just wanted to try it so badly so i did. extremely taxing. i was completely dead after it, especially since i did it at the end after the other stuff. i dont feel as if ive lost any strength on my bench so i wanted to work today on form and speed. it went pretty well, and i think it will help me in the long run to do that more often. after all, i gotta get to 250 before famous does.. so, in short it was defintely a change of pace today but i had fun and i think it will help me alot to do these things more often. gotta EAT EAT EAT EAT EAT now and take care of my lower back since its still bothering me slightly. i gotta squat tuesday so i need to be ready!

2kool
02-19-2010, 09:35 PM
squat day this week wasnt worth posting. my back is still bothering me so i took it light and focused on getting good form.

flat BB bench press - 1x5 185 lbs, 1x5 205 lbs, 2x3 205 lbs
flat DB press - 3x8 70 lbs
rolling tricep extensions - 1x8 40 lbs

good bench day. tomorrow is deadlift day but with my back i cant see myself deadlifting. ill probably do some rack pulls in place of the deads and continue with the rest of the session as is.

2kool
03-05-2010, 10:21 PM
the last couple of weeks have sucked. my lower back finally feels good again but now my rotater cuff is giving me fits. no matter what i do, no matter how many times i deload and work my way back up, no matter how slowly i take it... whenever i get to repping 200+ lbs on my bench, the next 2 weeks i wont even be able to lift my arms straight out in front of me. then ill have to start from scratch again. ive been in the gym, just not as intensely or actively as id like to be. so i decided to switch things up. im going with a tweaked version of the WWB original routine to my own preferences. im gonna focus on a little bit higher rep range, more volume/varied exercises and a more up tempo session. keeping my stop watch with me not resting more than 2 or 3 minutes at the most between sets. adding in some GPP/cardio stuff along with tabatas. the goal remains the same. get stronger. just going to go about it a little differently. so today was "leg day of the WBB routine".

squats - 225 lbs 2x6
SLDL - 135 lbs 2x8
power cleans - 135 lbs 1x6
hang cleans - 135 lbs 1x6
hamstring leg curls - 65 lbs 2x8
tabata - treadmill, max incline, 80% max speed

im liking this routine alot but i have to switch it up some what. it calls for hack squats but i just cant do those. my proportions just dont allow me to be able to physically do them. also calf raises seem pointless to me, which are also called for. my calves get a great workout along with the cardiovascular workout that i get out of the max incline on the treadmill on the tabata. (which by the way kicked my butt terribly) it was a nice change of pace. a much more energetic session that i had been having. anyway tomorrow is i think shoulders and arms day. should be interesting to see what i will need to tweak on it.

2kool
03-07-2010, 09:01 AM
military press - 95 lbs 1x8, 110 lbs 1x6
seated db overhead press - 40 lb DBs 2x8
lateral DB raises - 25 lb DBs 2x10
narrow grip bench press - 95 lbs 2x8
tricep cable pushdowns - 50 lbs 2x8
close grip underhand pulldowns - 130 lbs 2x6
DB curls - 40 lb DBs 1x10

i was a bit scared about this day because of all my rotater cuff problems. i thought all the overhead pressing would leave me completely messed up, but this is actually the day after and im having no pain! ill need a couple more of these sessions to figure out the weight ill need for each lift. some were much to easy. anyway it felt good to have a full week of lifting for once in a long time. gonna hit it hard next week, this routine change has sparked some new life into me.

2kool
03-09-2010, 07:24 PM
Flat BB bench press - 185 lbs 2x6
Low incline DB press - 70 lb Dbs 2x8
Decline DB press - 45 lb DBs 2x8
pull ups - 1x6
chin ups - 1x8
Deadlifts - 225 lbs 2x6
BB bent rows - 135 lbs 2x8
BB shrugs - 135 lbs 1x12

fantastic session. gotta up the weight on the rows and shrugs. they were way too easy. the deads are fun because ive never really paid as much attention to focusing on my back while doing them. i always pull somewhat sumo, but since its on "back day" of the routine, ive been doing them conventional. definitely feeling the difference. time for food and rest. my 2 favorite parts of the whole thing.

2kool
03-11-2010, 08:21 PM
Squats - 225 lbs 1x6, 1x7!
SLDL - 135 lbs 2x8
Leg Curls - 70 lbs 2x8!
abdominal pulldowns - 50 lbs 2x8
1 minute run on treadmill at max incline, very high speed

got one extra rep on the squats and upping the weight on my leg curls. i may shoot for 2x8 on my next squat day.

2kool
03-23-2010, 08:38 PM
no, i havent died. no, i havent quit lifting. yes, im lazy and dont always feel like typing in my journal. had a great session tonight.

Flat Bench Press - 190 lbs 2x8 (hell yes)
Low Incline DB bench press - 70 lb DBs 2x6
Decline DB bench press - 45 lb DBs 2x8
Pull ups - 2x8
Deadlift - 235 2x6
BB Bent Rows - 155 lbs 1x8

i can feel it. im getting stronger.

2kool
03-26-2010, 08:44 PM
Squats - 225 lbs 2x8
SLDL - 135 lbs 2x8
Hamstring Leg Curls - 80 lbs 2x6

kinda short today but at least i got the 225 8 times each set which was a goal i had set for this session.

2kool
03-27-2010, 11:50 AM
BB over head press - 115 lbs 2x8
seated DB overhead press - 45 lb DB's 2x8
close grip bench - 115 lbs 2x8
tricep pushdowns - 50 lbs 2x8
close grip lat pulldowns - 120 lbs 2x8
ez bar curls - 120 lbs 2x7
abdominal pulldowns - 60 lbs 1x8, 50 lbs 3x6-8
DB curls - 40 lb DBs 1x10

2kool
03-31-2010, 07:45 PM
Flat BB bench press - 200 lbs 2x6
low incline DB press - 70 lb DBs 2x7
crap i forgot to do my decline press...
pull ups - 2x8
Deadlift - 240 lbs 2x6 (sumo)
BB bent rows - 155 lbs 2x8
BB shrugs - 155 lbs 1x12

2kool
04-06-2010, 07:30 PM
Flat BB bench press - 205 lbs 2x6
Low incline DB press - 70 lb DBs 2x8
Pull ups - 2x8
Deadlift - 250 lbs 2x6
Decline DB press - 50 lb DBs 1x8
BB Bent Rows - 135 lbs 1x10

i feel like im really progressing with this routine.

2kool
04-08-2010, 07:17 PM
Squats - 235 lbs 2x6
SLDL - 145 lbs 2x8
Hamstring leg curls - 80 lbs 2x6
shrugs - 145 lbs 1x10
BB on back calf raises - 145 lbs 2x10

Mark!
04-08-2010, 07:44 PM
Sup buddy. Workouts look solid. Keep making progress, brick by brick. Looking good.

2kool
04-09-2010, 04:07 PM
standing overhead BB press - 125 lbs 2x6
seated DB overhead press - 50 lb DBs 2x7
lateral raises - 30 lb DBs 2x6
close grip bench - 115 lbs 2x8
tricep pushdowns - 50 lbs 2x10
DB hammer curls - 50 lb DBs 1x10
DB curls - 40 lb DBs 1x10

thanks for reading and commenting Mark, appreciate the encouragement.

2kool
04-13-2010, 07:45 PM
Flat BB bench press - 205 lbs 2x6
Low incline DB press - 70 lb DBs 2x8
decline DB press - 50 lb DBs 2x8
pull ups - 2x8
Deadlifts - 260 lbs 2x6 (!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!)
shrugs - 135 lbs 1x10

i just knew i was gonna do somethin special today. ive gone up 10 lbs on them every week keeping the same sets/reps. time to eat till i cant breathe...... then zzzzzZZZZZzzzzZzZZZZzzZzzzzzZZZzzzzzzzzzz

2kool
04-16-2010, 05:30 PM
Squats - 225 lbs 2x6
hang cleans - 150 lbs 1x5
power cleans - 150 lbs 2x5
Leg curl - 80 lbs 2x6

slight variation today becuase my back was bothering me a little. next week ill get the weight and everything where it needs to be.

Drew92
04-16-2010, 06:48 PM
Hey man, I haven't posted in a while are you still intrested in the 250lbs bench comp. you have a huge jump on me but, I'm still up for it.

2kool
04-16-2010, 07:31 PM
of course im still interested in it. its always in my mind when i bench, but i wasnt sure what had happened to you. i didnt see you update or anything in a while. everything going ok?

Drew92
04-16-2010, 07:43 PM
Yea I got sick and kind of screwed around for a few weeks, but I'm back more motivated then ever. I started up a new journal as well.

2kool
04-17-2010, 12:38 PM
BB Overhead press (strict form, no legs) - 115 lbs 1x6, 1x8
seated DB overhead press - 55 lb DBs 1x6, 1x8
power shrugs - 225 lbs 2x6
lateral raises - 20 lb DBs 2x10
close grip bench - 145 - 2x8
tricep pushdowns - 60 lbs 2x8
hammer curls - 40 lb DBs 2x10

ok famous, every time i look at your journal it pisses me off lol................ so i will keep it in mind every session to make me push harder every set, every rep. next week, im gonna kill this ****

Drew92
04-17-2010, 06:09 PM
BB Overhead press (strict form, no legs) - 115 lbs 1x6, 1x8
seated DB overhead press - 55 lb DBs 1x6, 1x8
power shrugs - 225 lbs 2x6
lateral raises - 20 lb DBs 2x10
close grip bench - 145 - 2x8
tricep pushdowns - 60 lbs 2x8
hammer curls - 40 lb DBs 2x10

ok famous, every time i look at your journal it pisses me off lol................ so i will keep it in mind every session to make me push harder every set, every rep. next week, im gonna kill this ****

lol. yeah I got another bench PR today. haha. Nice close grip benching btw.

2kool
04-20-2010, 07:21 PM
Flat BB bench press - 210 lbs 2x6 (PR)
Low incline DB press - 70 lb DBs 2x8
Decline DB press - 55 lb DBs 1x8, 60 lb DBs 1x8
Pull ups - bodyweight + 10 lbs 2x6
BB bent rows - 160 lbs 2x8

no deads tonight, gonna give them a weeks vacation. im very happy about the benching tonight, even though i know nothing about what famous looks like, i was picturing his face as i benched my way to a new PR. well, more like, i pictured his user name stamped on the ceiling. either way, i GOT IT! and got some duct tape after the gym because we have 70 lb DBs then it jumps to 90 lbs. the 70's are getting easy on my incline press so ill be rigging up some 75's, 80's next time.

2kool
04-22-2010, 07:52 PM
Squats - 240 lbs 2x6
SLDL - 155 lbs 2x8
Hamstring leg curls - 85 lbs 2x6

2kool
04-24-2010, 07:38 PM
Strict BB overhead press - 115 lbs 2x6
seated DB overhead press - 55 lb DBs 2x8
lateral raises - 20 lb DBs 2x10
close grip bench - 150 lbs 2x8
tricep pushdowns - 60 lbs 2x8
EZ bar curl - 70 lbs 1x12
hammer curls - 45 lb DBs 1x10

2kool
04-27-2010, 08:54 PM
HUGE PR DAY!!!

FLAT BB BENCH PRESS - 225 lbs 2 sets x 4 reps
low incline DB press - 70 lb DBs 2x8
decline DB press - 60 lb DBs 2x8

i just smashed my previous bench press max. ive failed 225 as a 1 rep max a few times. ive hit 225 as a 1 rep max a couple of times. i havent even attempted to bench over 210 in close to a year. i had this fear of 2 plates per side for so long. that fear is gone.

i ALMOST had it for 5 reps, next week im gonna get it. this was a HUGE milestone for me.......................

Drew92
04-28-2010, 08:01 AM
What! Thats crazy nice work. What are your stats?(age,height,weight)

2kool
04-28-2010, 07:31 PM
Deadlifts - 275 lbs 2x6 (PR for reps per weight)
pull ups - BW + 10 lbs 2x6
BB bent rows - 165 lbs 2x8
close grip lat pulldowns - 140 lbs 1x8, 120 lbs 1x8
hammer curls - 50 lb DBs 1x10

back to back PR setting workouts. im pushing myself harder than ive ever pushed before. im sleeping better. im eating better/more.

some of it even has to do with you famous. i wanna get that 250 bench before you so bad, and i was seeing the fast progress you were making and it made me realize i just wasnt pushing HARD enough. i didnt even wanna go to the gym tonight at all, but i MADE myself and PUSHED so hard, especially for the deads, and it turned out to be a great session. and i thought you knew this already but im 22 years old, 5 foot 7 (or 6) inches tall, and weigh 180 lbs.

Drew92
04-29-2010, 05:41 PM
Yeah I remember reading them, I just forgot. My name is Drew btw.

Drew92
05-10-2010, 04:24 PM
Hey Stephen, were are you man?

2kool
05-17-2010, 10:19 PM
Hey Stephen, were are you man?

hey Drew, i checked out your journal and youre still goin strong, nice work. as far it goes for me.............

two days after my last session i sliced my right index finger nearly off at work. so i couldnt lift that day because i needed to get stitches. then i decided to just take a week off because i didnt wanna screw up my hand, i couldnt have gripped any weights anyway. plus, its good to have a week off every now and then and i hadnt had one in a while of heavy lifting. the day before i would be going back to the gym my car broke down. i live alone and have no friends so i had no way to get to the gym. it was hard enough just to get rides from workmates to get to my job. it has taken me 2 weeks to finally acquire another car (thanks to my brother). and shortly before getting that car i SOMEHOW screwed up my back/neck to where i literally couldnt even move my head for days. ive still got some pain in my neck but its manageable.

so, tomorrow, Tuesday May 18 will (should) mark my return to the gym. these past 3 weeks or so i havent eaten like i should, i know my strength will be down. and i dont wanna re injure this damn neck thing. but i tell you this.............

I. Am. Pissed. Off.

If you are at the Beechmont Community Center in Louisville, KY tomorrow around 7:30 PM, consider yourself warned. I will be on a ******* WARPATH.

2kool
05-18-2010, 09:27 PM
Flat BB Bench Press - 205lbs 2x6
Low incline DB press - 70 lb DBs 1x8, 1x4 (my energy just gave out for some reason)
Decline DB press - 45 lb DBs 1x8, 1x12
Pull Ups - 1x6, 1x8
Deadlift - 225 lbs 1x6

first day back. i guess its not as bad as i was expecting. i took 20 lbs off last bench session and was satisfied that i got 2x6. i was expecting myself to have regressed alot worse than that, i felt so weak and pathetic these past 3 weeks. so its good to see i havent lost everything. ill get the weight back up soon enough. now time to eat and sleep.

2kool
05-20-2010, 07:32 PM
squats - 225 lbs 2x6
SLDL - 150 lbs 2x8
abdominal pulldowns - 40 lbs 1x12, 50 lbs 1x8
punching bag - beat the hell out of it

the punching bag part was brought on by the fact that in the time ive been away from the gym someone has broken the thing where i did my hamstring curls. now i have no idea what to do for them and it pissed me off.

2kool
05-22-2010, 03:57 PM
BB push press - 115 2x6
seated DB overhead press - 55 lb DBs 1x8, 1x6
lateral raise - 20 lb DBs 2x10
close grip bench (11 or 12 inches) - 150 lbs 2x8
tricep pushdowns - 50 lbs 2x8
hammer curls - 45 lb DBs 1x10
seated curls - 40 lb DBs 1x10

2kool
05-25-2010, 07:50 PM
Flat BB bench press - 225 lbs 1x3, 1x2
Deadlifts - 250 lbs 2x6
low incline DB press - 70 lb DBs 2x8
pull ups - 1x6

would have gotten the rest of the session in if not for a massive nose bleed i developed before doing my DB presses. i need to stop getting to the gym so close to when they close anyway. felt good to put 225 back on the bar for the first time in a few weeks. i lost a couple reps, but oh well at least i havent declined too badly.

Drew92
05-25-2010, 09:33 PM
Nice workouts bro. Where do you feel your max is at right know?

2kool
06-01-2010, 08:09 PM
flat bb bench - 250 lbs 1x0...
regroup, try again - 250 lbs 1x0
low incline db press - 70 lb DBs 1x5, 1x8
decline DB press - 40 lb DBs 2x12

i would be dissapointed only if i felt that i did not try my best. well, im not dissapointed. first attempt barely got halfway up and came down quickly. second attempt went better. got it to that half way sticking point and was able to push through it a bit, it seemed like i was pushing for 5 straight minutes. i simply could not push any more, and had to let it come down only inches from lockout. ive never pushed anything so hard in my life. so im satisfied with that.

famous, if you get 250 before next tuesday, then congratulations, you have won the contest. but i tell you this... if you dont, i will win because on that day, i will get it. believe it.

Drew92
06-02-2010, 06:34 AM
i would be dissapointed only if i felt that i did not try my best. well, im not dissapointed. first attempt barely got halfway up and came down quickly. second attempt went better. got it to that half way sticking point and was able to push through it a bit, it seemed like i was pushing for 5 straight minutes. i simply could not push any more, and had to let it come down only inches from lockout. ive never pushed anything so hard in my life. so im satisfied with that.

famous, if you get 250 before next tuesday, then congratulations, you have won the contest. but i tell you this... if you dont, i will win because on that day, i will get it. believe it.

lol I love the intensity. The way I see it though if I got it on my next bench day and then you got it on your next bench day it would be a tie (vice versa) and we would HAVE to race to 275x1. lol

2kool
06-02-2010, 10:16 PM
deadlift - 260 lbs 2x6
pull ups - 2x6
wide grip lat pulldowns - 120 lbs 1x8
chin ups - 1x8

hey Drew, thats a good point. i would say if we got it within one week of each other then it would be a tie since our bench days may differ. sound good to you? and whether you win this round, i win it, or we tie.. im in for round 2 - 275.

2kool
06-05-2010, 10:34 PM
BB overhead press - 115 lbs 3x6
seated overhead DB press - 60 lb DBs 2x6
close grip bench - 160 lbs 1x8
hammer curls - 45 lb DBs 1x10

session kinda got cut short today.

2kool
06-08-2010, 08:04 PM
FLAT BARBELL BENCH PRESS - 250 LBS 1X1 (PR that lasted all of 3 minutes... oh, just for you famous)
FLAT BARBELL BENCH PRESS - 255 LBS 1X1 (huge new +30 lb PR.... oh, and even more for you famous)
flat DB bench - 60 lb DBs 2x10

i said i would do it today. and i absolutely smashed it. both PR's FLEW up. i can hardly believe how much of a struggle it was only one week ago. there wasnt even a hint of hesitation.

so, drew... we both got it on the same weeks bench day. of course..... i got it again in the same session with 5 extra pounds =D.... but what do you say? 275?

Drew92
06-08-2010, 08:14 PM
lol technically I did it first :D

round two ding ding

2kool
06-15-2010, 09:30 PM
flat bb bench press - 225 lbs 1x3, 1x4
low incline DB press - 70 lb DBs 2x8
decline DB press - 60 lb DBs 2x8
pull ups - 1x7, 1x6
close grip lat pulldowns - 120 lbs 2x8

lower back has been killing me for over a week. i tried to take it a little easy on the benching, and no deads.

2kool
06-16-2010, 09:03 PM
went to the gym today but didnt accomplish much. my lower back is absolutely wrecked. i dont know why, i dont remember doing anything to injure it. it just feels like its all in a huge knot, and i can barely bend at all. its been like a week and a half and it hasnt felt the slightest bit better. we'll see what happens friday.

2kool
06-18-2010, 03:27 PM
ive been stretching and working on my back for days and it doesnt seem to be getting much better. went to the gym today and just did a lighter shoulder/arms workout. well, at least i was there and did something. so now im off until tuesday and ill be continuing to work on this back pain. the plan is to be ready for some deadlifts tuesday, and be back to my normal routine.

Drew92
06-18-2010, 04:48 PM
With my back injuries I found that streching doesn't really help. It takes time to heal.

2kool
06-22-2010, 07:38 PM
flat BB bench press - 225 lbs 2x3, 1x1
low incline DB press - 70 lb DBs 2x8
decline DB press - 60 lb DBs 2x8

my back really doesnt seem to be getting any better.

Drew92
06-23-2010, 03:41 PM
flat BB bench press - 225 lbs 2x3, 1x1
low incline DB press - 70 lb DBs 2x8
decline DB press - 60 lb DBs 2x8

my back really doesnt seem to be getting any better.

I know how you feel. My back is holding me back so much right now.

2kool
06-24-2010, 07:21 PM
squats - 135 lbs 3x3
core work
pull ups/chin ups
wide grip lat pulldowns

we're approaching the end of week 3 and the pain is no better. absolutely pathetic that its limiting my squats by 100+ lbs.

2kool
06-26-2010, 10:11 PM
did some shoulder work today and some tabata at the end. it was a nice fast paced session. still gotta keep the weight low on some things. now i just wait until tuesday and hopefully my back will be ready.............

2kool
06-29-2010, 08:15 PM
today i started the HCT-12 routine. ive been needing to change things up a bit so ive read all the articles and made the decision to go for it 100% with this new routine. it seems to be very well thought out/put together. the science behind it makes alot of sense. so today was my first day with it and im really going to be getting my diet and everything together. it feels like a new beginning and im going to make sure i put everything i have into this. the pain in my back ive been dealing with the past month seems to be fading away. it isnt gone but its noticeably better. so, onto the session tonight........

pull ups - bodyweight plus 10 lbs x 6 + 2 + 2 + 2
single arm DB rows - 70 lb DBs x 6 + 2 + 2 + 2
flat BB bench press - 200 lbs x 6 + 2 + 2 + 2
seated DB overhead press - 50 lb DBs x 6 + 2 + 2 + 2
close grip BB bench - 150 lbs x 6 + 2 + 2 + 2

Drew92
06-30-2010, 07:42 AM
Good luck with HCT-12. It looks really fun. Which one are you doing?

2kool
06-30-2010, 12:26 PM
im just doing the 3 day right now. it would be very difficult to do a 4 or 5 day with my schedule and my gyms hours.

2kool
07-01-2010, 07:41 PM
squats - 185 lbs x 6 + 2 + 2 + 2
rack pulls - 225 lbs x 6 + 2 + 2 + 2
standing ez bar curls - 100 lbs x 6 + 2 + 2 + 2
abdominal pull downs - 50 lbs x 6 + 2 + 2 + 2

still being held back from my back pain. also, i dont think i have squatted in over a month =/ im not going to do the 3rd workout of this week because i feel that im close to getting rid of my back problem. so im just going to take the weekend off and come back tuesday for hopefully a pain free squat session and i plan on pushing alot more weight.. im sick and tired of being held back like this.

2kool
07-06-2010, 07:23 PM
i went fishing this past weekend and got a pretty good case of sun poisoning. i have horrible burn blisters all over my shoulders and back. simply putting a shirt on to go to work is incredibly painful........ hopefully theyll be cleared up by the end of the week? or maybe ill be taking the week off........ my entire upper body is throbbing with pain, and i look like a human shaped tomato............

Drew92
07-07-2010, 02:04 PM
lol sorry to hear about your tomato look.

2kool
07-09-2010, 08:16 PM
i really did have a terrible burn. huge blisters all over my back and shoulders. very painful, but the pains gone now and its all been reduced to a LOT of peeling skin. 80 percent of my uper body is covered in layers of peeling skin. but the real reasons im posting?

BECAUSE IM GOING TO THE GYM TOMORROW

its been a week and 2 days. this may be the most focused ive been to hit the gym. i will not miss another session. i will leave NOTHING in the tank. every fiber of my being will be driven towards my goals.

tomorrow is a new beginning.

2kool
07-11-2010, 09:09 AM
pull ups - bodyweight + 20 lbs x 6 + 2 + 2 + 2
single arm DB rows - 70 lb DBs x 6 + 2 + 2 + 2
flat BB bench - 205 lbs x 6 + 2 + 2 + 2
seated DB OH press - 50 lb DBs X 6 + 2 + 2.....

didnt get to do my last 2 OH presses or my close grip bench because the gym manager was kinda bein a prick today and made us leave about 20 minutes before close =\ but for having over a week off, none of these lifs went down, and i put 5 more lbs on the bench so thats good. my lower back is STILL giving me fits. how long could this take to heal...........

2kool
07-13-2010, 07:32 PM
squats - 205 lbs x 6 + 2 + 2 + 2
rack pulls - 275 lbs x 6 + 2 + 2 + 2
ez bar curls - 110 lbs x 6 + 2 + 2 + 2
cable crunches - 50 lbs x 6 + 2 + 2 + 2

2kool
07-15-2010, 08:04 PM
pull ups - BW + 25 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DB x 6 + 2 + 2 + 2
flat BB bench press - 210 lbs x 6 + 2 + 2 + 2
seated DB OH press - 55 lb DBs x 6 + 2 + 2 + 2
close grip bench - 165 lbs x 6 + 2 + 2 + 2

killed it today

2kool
07-17-2010, 11:54 AM
squats - 210 lbs x 6 + 2 + 2 + 2
rack pulls - 285 lbs x 6 + 2 + 2 + 2
ez bar curls - 110 lbs x 6 + 2 + 2 + 2

my back is still killing me, i have no idea what to do about it. right now im just pushing through it, but i wish it was better. well, week one is complete. time to stuff my face.......

2kool
07-20-2010, 07:27 PM
pull ups - BW + 27 1/2 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DB x 6 + 2 + 2 + 2
flat BB bench - will explain....
seated DB OH press - 55 lb DBs x 6 + 2 + 2 + 2

i tried to do it with 225 ( the flat bench ) and the right side banged into the pin ( i bench in the power rack ) at the bottom of the 4th rep and it threw me off really bad so i had to dump it. so i was pissed and thought alright ill just take it down to 215 and do it. banged into the pin again at the bottom of the 3rd rep. dumped it. said forget it because i was running out of time before the gym closed. i got my DB OH presses in and was ready to head out but i looked over at the 215 lb bar sitting there laughing at me and got really angry. i put it back up on the rack, laid down, out of breath, banged out 5 good reps and had the fight of my life for the 6th. but i came out the victor.

2kool
07-22-2010, 07:44 PM
squats - 225 lbs x 6 + 2 + 2 + 2
rack pulls - 300 lbs x 6 + 2 + 2 + 2
ez bar curls - 115 lbs x 6 + 2 + 2 + 2
cable crunches 50 lbs x 6 + 2 + 2 + 2

2kool
08-04-2010, 09:20 PM
pull ups - BW + 15 lbs x 6 + 2 + 2 + 2
single arm DB rows - 70 lb DB x 6 + 2 + 2 + 2
bench press - 205 lbs x 6 + 2 + 2 + 2
seated DB OH press - 55 lb DBs x 6 + 2 + 2 + 2
close grip bench - 165 lbs x 6 + 2 + 2 + 2

Drew92
08-05-2010, 10:25 AM
Nice work Stephen.

2kool
08-05-2010, 07:27 PM
squats - 235 lbs x 6 + 2 + 2 + 2
rack pulls - 305 lbs x 6 + 2 + 2 + 2
ez bar curls - 100 lbs x 6 + 2 + 2 + 2
cable crunch - 60 lbs x 6 + 2 + 2 + 2

thanks drew, good to see youre back at it again too

2kool
08-11-2010, 07:56 PM
squats - 240 lbs x 6 + 2 + 2 + 2
rack pulls - 310 lbs x 6 + 2 + 2 + 2
ez bar curls - 110 lbs x 6 + 2 + 2 + 2
cable crunches - 60 lbs x 6 + 2 .......... and then........

went for my second set of 2 reps and at the full contraction of the crunch everything in my stomach locked into a furious death grip. i let go of the cable and let the weight crash down as i fell to my hands and knees in excruciating pain. i just sat like that on the floor for about 6 minutes just feeling like every muscle in my midsection was shredding into pieces. waves and waves of pain. it took me at least 15 minutes before i could stretch myself somewhat upright. im being very careful the rest of the night, and we'll see how it feels tomorrow. hopefully it was nothing more than a bad cramp.

Drew92
08-11-2010, 08:32 PM
Are you getting enough fluids?

2kool
08-14-2010, 10:27 PM
pull ups - BW + 20 lbs x 6 + 2 + 2 + 2
single arm bent rows - 90 lb DBs x 6 + 2 + 2 + 2
flat bench - 215 lbs x 6 + 2 + 2 + 2
seated DB OH press - 50 lb DBs x 6 + 2 + 2 + 2

drew i think that may have contributed to it. i really need to make sure im drinking enough water throughout the day.

Drew92
08-21-2010, 08:14 AM
Where you at man, every thing okay?

2kool
08-24-2010, 08:34 PM
pull ups - BW x 6 + 2 + 2 + 2
single arm bent rows - 80 lb DB x 6 + 2 + 2 + 2
flat bench - 205 lbs x 6 + 2 + 2 + 2
seated DB OH press - 55 lb DBs x 6 + 2 + 2 + 2
close grip bench - 160 lbs x 6 + 2 + 2 + 2

yeah drew i just ddint go to the gym for about 2 weeks. ate like crap, slept like crap, and stopped creatine. how are you progressing lately?

2kool
08-26-2010, 05:54 PM
squats - 225 lbs x 6 + 2 + 2 + 2
rack pulls - 315 lbs x 6 + 2 + 2 + 2
ez bar curls - 115 lbs x 6 + 2 + 2 + 2

Drew92
08-26-2010, 07:36 PM
pull ups - BW x 6 + 2 + 2 + 2
single arm bent rows - 80 lb DB x 6 + 2 + 2 + 2
flat bench - 205 lbs x 6 + 2 + 2 + 2
seated DB OH press - 55 lb DBs x 6 + 2 + 2 + 2
close grip bench - 160 lbs x 6 + 2 + 2 + 2

yeah drew i just ddint go to the gym for about 2 weeks. ate like crap, slept like crap, and stopped creatine. how are you progressing lately?

Poorly at the moment. I got a job working midnight and college classes started tonight, so its been really hard lately.

2kool
08-28-2010, 12:34 PM
pull ups - 6, 6, 5, 5
single arm DB rows - 80 lb DB x 6 + 2 + 2 + 2
flat bench - 210 lbs x 6 + 2 + 2 + 2
seated DB OH press - 60 lb DBs x 6 + 2 + 2 + 2
tricep pushdowns - 50 lbs 1x8

sorry to hear that drew. im sure it will get better once your body adjusts to the new schedule

2kool
08-31-2010, 05:10 PM
squats - 230 lbs x 6 + 2 + 2 + 2
rack pulls - 315 lbs x 6 + 2 + 2 + 2
ez bar ccurls - 110 lbs x 6 + 2 + 2 + 2

didnt have alot of energy but i was glad i was able to do what i did.

2kool
09-02-2010, 06:15 PM
pull ups - BW + 15 lbs x 6 +2 + 2 + 2
single arm DB rows - 90 lb DBs x 6 + 2 + 2 + 2
flat bench press - 225 lbs x 6 + 2 + 2 + 2 (PR)
seated DB OH press - 60 lb DBs x 6 + 2 + 2 + 2
close grip bench - 165 lbs x 6 + 2 + 2 + 2

killed it today

2kool
09-07-2010, 08:49 PM
pull ups - BW + 25 lbs x 6 + 2 + 2 + 2
single arm DB rows - 100 lb DBs x 6 + 2 + 2 + 2
bench press - .....

i noticed on my warm ups that my right wrist was giving in when i was benching. like it was flimsy, flopping back. but i went for the 225 and of course i dropped the bar on the very first rep. thankfully i bench in the rack so it hit my chest but the full weight wasnt all on me, the pins caught it. theres no pain, i dont think im injured. i think it just kinda gave out.... oh well, my left shoulder was bothering me anyway so i just did some DB presses and called it a night.

i was a wannabebig facebook contest winner and got 2 free tubs of Results, from Atlarge Nutrition and i received them today. so im going to go all out for the next 2 months (since they will last me 60 days) and put this product to the test. im going to keep track of the results i get from "results". im learning alot about protein lately and im getting my diet together pretty well. so im going to do my part and give 100% each training session, eat right, sleep right, and see what Results can do for me!

Day one of Results - 179 pounds. going to follow the directions to the letter.

2kool
09-09-2010, 08:32 PM
squats - 235 lbs x 6 + 2 + 2 + 2
rack pulls - 320 lbs x 6 + 2 + 2 + 2
ez bar curls - 110 lbs x 6 + 2 + 2 + 2

good session tonight

2kool
09-15-2010, 07:03 PM
squats - 250 lbs x 6 + 2 + 2 + 2
rack pulls - 330 lbs x 6 + 2 + 2 + 2
ez bar curls - 110 lbs x 6 + 2 + 2 + 2

2kool
09-16-2010, 07:24 PM
pull ups - BW + 15 lbs x 6 + 2 + 2 + 2
single arm DB rows - 70 lb DBs x 6 + 2 + 2 + 2
bench -
seated DB OH press - 60 lb DBs x 6 + 2 + 2 + 2

i even went lighter on me first 2 lifts so as to be ready for my benching and even warming up with 135 felt so unsteady. i dont get it. since that day i dropped the weight on me from benching i havent been able to do it again. every time i warm up it just doesnt feel right. my hands just seem loose and i feel like my wrists are going to bent back at any second and ill drop the weight again. this is a HUGE mental roadblock for me right now. ill try to bench again tuesday.

2kool
09-21-2010, 08:03 PM
flat bench - 205 lbs x 6 + 2 + 2 + 2
pull ups - BW + 22 1/2 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DB x 6 + 2 + 2 + 2
seated OH DB press - 60 lb DBs x 6 + 2 + 2 + 2
close grip bench - 145 lbs x 6 + 2 + 2 + 2

i switched the benching to the first lift to shake things up with all the bench problems ive been having. finally i was able to do it with a decent amount of weight. it took everything i had to focus on gripping that bar though. it was so hard. it just doesnt feel as solid as it used to be. its so strange how something i always just kind of took for granted (holding the bar steady) and never once have given any thought to really, has now become such a big deal. i went from easily being able to bench 225 for multiple reps without even thinking about gripping the bar, to having to focus so hard on keeping a tight grip on my warm ups with 135. hopefully today was a little bit of a breakthrough in getting me back to progressing my bench.

2kool
09-23-2010, 08:42 PM
squats - 260 lbs x 6 + 2 + 2 + 2
rack pulls - 330 lbs x 6 + 2 + 2 + 2
ez bar curls 110 lbs x 6 + 2

felt a slight strain in my right bicep there doing the curls. i probably could have finished them but i had somewhere to be after the gym and just decided to go. extremely pleased with my squats lately, im squatting more weight than ive ever done before each and every session.

2kool
10-01-2010, 04:21 PM
forgot to enter this the other day

bench - 210 lbs x 6 + 2 + 2 + 2
pull ups - BW + 15 lbs x 6 + 2 + 2 + 2
single arm bent rows - 70 lb DB x 6 + 2 + 2 + 2
seated DB OH press - 55 lb DBs x 6 + 2 + 2 + 2
close grip bench - 155 lbs x 6 + 2 + 2 + 2

crappy workout, had no energy, felt really sleepy.

2kool
10-01-2010, 04:26 PM
today

squats - 260 lbs x 6 + 2 + 2 + 2
rack pulls - 335 lbs x 6 + 2 + 2 + 2
ez bar curls - 110 lbs x 6 + 2 + 2 + 2

i arranged my work schedule to accommodate my new lifting schedule. switching from tue/thur/sat to now mon/wed/fri. so im off until monday. gotta eat.

Drew92
10-02-2010, 11:52 PM
Stepping it up on the squats Stephen.

2kool
10-05-2010, 07:56 PM
thanks drew

flat bench - 215 lbs x 6 + 2 + 2 + 2
pull ups - BW + 20 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DBs x 6 + 2 + 2 + 2
seated OH DB press - 60 lb DBs x 6 + 2 + 2 + 2
close grip bench - 160 lbs x 6 + 2 + 2 + 2

covpride
10-08-2010, 01:46 PM
thanks drew

flat bench - 215 lbs x 6 + 2 + 2 + 2
pull ups - BW + 20 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DBs x 6 + 2 + 2 + 2
seated OH DB press - 60 lb DBs x 6 + 2 + 2 + 2
close grip bench - 160 lbs x 6 + 2 + 2 + 2

Good work man, log is looking solid for sure. I'm envious of your pull ups. I have to start doing them more for real. I can get a couple, but I need to be able to do more for real. I was better at them when i was on my weight loss kick about a year and a half ago. Keep it up man, making great progress.

2kool
10-08-2010, 04:46 PM
squats - 265 lbs x 6 + 2 + 2 + 2
rack pulls - 340 x 6 these 6 felt so easy so i went for 10 more lbs
rack pulls - 350 x 6 + 2 + 2 + 2
ez bar curls - 110 lbs 2 sets of 6

thanks for the encouragement covpride. yeah i love doing pull ups i just have to be careful as sometimes they really bother my shoulders. im sure once you incorporate them in your routine youll be doing them easily. by the way what is your name anyway? my name is stephen.

covpride
10-08-2010, 05:04 PM
squats - 265 lbs x 6 + 2 + 2 + 2
rack pulls - 340 x 6 these 6 felt so easy so i went for 10 more lbs
rack pulls - 350 x 6 + 2 + 2 + 2
ez bar curls - 110 lbs 2 sets of 6

thanks for the encouragement covpride. yeah i love doing pull ups i just have to be careful as sometimes they really bother my shoulders. im sure once you incorporate them in your routine youll be doing them easily. by the way what is your name anyway? my name is stephen.

My name is DJ, and you're right, the more I do them the easier they'll get I'm sure. Workouts looking solid for sure man.

2kool
10-18-2010, 05:47 PM
i did a deload week the previous week so i havent had much to report. ive been doing alot of boxing (just training, nothing too serious) and playing basketball too. but ill get back on schedule wednesday.

2kool
10-20-2010, 08:30 PM
squats - 275 lbs x 6 + 2 + 2 + 2
rack pulls - 355 lbs x 6 + 2 + 2 + 2

thats all i did did today but progress is progress right? my lifts went up so i cant complain. i sparred for a while afterwards with a friend in some boxing and got my face pounded in lol.

covpride
10-21-2010, 03:12 PM
squats - 275 lbs x 6 + 2 + 2 + 2
rack pulls - 355 lbs x 6 + 2 + 2 + 2

thats all i did did today but progress is progress right? my lifts went up so i cant complain. i sparred for a while afterwards with a friend in some boxing and got my face pounded in lol.

Looking good man, work is still work, and like you said progress is progess. Keep it up!

2kool
11-01-2010, 04:34 PM
squats - 280 lbs x 6 + 2 + 2 + 2
rack pulls - 350 lbs x 6 + 2 + 2 + 2

i havent lifted heavy or done much lifting at all these past 3 weeks and i havent been using creatine AND my diet has been crap. but i got in there and i actually squatted a new PR for reps/weight. the past couple days ive been looking forward to getting back to the gym and lifting seriously but i was telling myself id have to squat less than 250 because of everything. but when i got there i just told myself no im not backtracking. sure enough i got it.

determination and willpower > everything else

covpride
11-02-2010, 06:39 PM
squats - 280 lbs x 6 + 2 + 2 + 2
rack pulls - 350 lbs x 6 + 2 + 2 + 2

i havent lifted heavy or done much lifting at all these past 3 weeks and i havent been using creatine AND my diet has been crap. but i got in there and i actually squatted a new PR for reps/weight. the past couple days ive been looking forward to getting back to the gym and lifting seriously but i was telling myself id have to squat less than 250 because of everything. but when i got there i just told myself no im not backtracking. sure enough i got it.

determination and willpower > everything else

Great work man, strong lifting for sure. Mind over matter definitely is real man. Keep it up and I'm sure the PRs will keep coming for you.

Drew92
11-02-2010, 08:28 PM
Dude your seriously killing the squats! 225 is a bitch for me right now. lol

2kool
11-05-2010, 05:41 PM
flat bench - 205 lbs x 6 + 2 + 2 + 2
pull ups - BW + 17 1/2 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DB x 6 + 2 + 2 + 2
seated DB OH press - 60 lb DBs x 6 + 2 + 2 + 2
close grip bench - 150 lbs x 6 + 2 + 2 + 2

frst time doing this workout in a while. i lost a little on my bench, pull ups and close grip but i think could have pushed myself harder than i did. all in all im satisfied with the way it went and to know that i didnt lose much if anything after these past couple weeks. time to eat and prepare myself for next week.

Thanks DJ, and Drew!

covpride
11-05-2010, 06:22 PM
flat bench - 205 lbs x 6 + 2 + 2 + 2
pull ups - BW + 17 1/2 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DB x 6 + 2 + 2 + 2
seated DB OH press - 60 lb DBs x 6 + 2 + 2 + 2
close grip bench - 150 lbs x 6 + 2 + 2 + 2

frst time doing this workout in a while. i lost a little on my bench, pull ups and close grip but i think could have pushed myself harder than i did. all in all im satisfied with the way it went and to know that i didnt lose much if anything after these past couple weeks. time to eat and prepare myself for next week.

Thanks DJ, and Drew!

No problem Stephen, keep it up. I had to miss the rest of this week too. I think i'll be switching to 531 starting Monday. Wanting to get in more conditioning/cardio, and I think this may be a routine to allow for that, plus I have to get my diet together. Keep smashing weight man.

2kool
11-08-2010, 05:55 PM
squats 285 lbs x 6 + 2 + 2 + 2
rack pulls - 365 lbs x 6 + 2 + 2 + 2
ez bar curls - 105 lbs x 6 + 2 + 2 + 2

did some rotator cuff work, jump rope and worked the heavy bag for a little bit after lifting.

2kool
11-11-2010, 06:03 PM
flat bench - 210 lbs x 6 + 2 + 2 + 2
pull ups - BW + 20 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DB x 6 + 2 + 2 + 2
seated OH DB press - 60 lb DBs x 6 + 2 + 2 + 2
close grip bench - 170 lbs x 6 + 2 + 2 + 2

covpride
11-11-2010, 06:37 PM
flat bench - 210 lbs x 6 + 2 + 2 + 2
pull ups - BW + 20 lbs x 6 + 2 + 2 + 2
single arm DB rows - 80 lb DB x 6 + 2 + 2 + 2
seated OH DB press - 60 lb DBs x 6 + 2 + 2 + 2
close grip bench - 170 lbs x 6 + 2 + 2 + 2

Good work man, **** is looking solid for real!

2kool
11-17-2010, 07:39 PM
squats - 295 x 6 + 2 + 2 + 2

failed on my rack pulls, i pushed so hard for those squats i think i used everything i had. did some DB curls at the end. even though thats all i did i cant call this session a waste. i got more out of the fight i had to put up for those squats than i could have gotten out of 10 easier sets of easier lifts. squats really are amazing, its crazy how you can accomplish so much from a "fight for your life" set of squats. i feel like ive been run flat over by a freight train.

2kool
11-29-2010, 06:44 PM
standing BB OH press - 5 x 80
5 x 95
5 x 105
seated DB OH press - 60 lb DBs 3 x 6 (actually only got 5 on last set)
hammer curls - 40 lb DB 2 x 12 (6 for each arm)

i have decided to start doing the 5/3/1 routine. its not that i wasnt making progress on HCT 12, but ive kind of become lazy/uninspired here lately so i wanted to change routines to get me going again. hopefully this will re focus me and i can go farther than i ever have before. ive got to do better with NOT expecting strength/size gains to come as fast as i was. i need to really get down to it and make every day count, and realize i am in this for the long haul, i will get to where i want to be... but its not going to come overnight. i need to be setting up these building blocks and get a better foundation. every meal, every hour of sleep, every training session, ive got to make every single one of these things count, and realize what i am doing that day, EVERY day, is what is going to get me closer to my goals. i MUST become more disciplined, and work HARDER in EVERY phase.

i like 5/3/1 and ive got a nice excel spreadsheet helping me with what i need to be doing. but im still tinkering around with what assistance lifts i need to do for each day. it may take a couple weeks for me to find what i really want to stick with as far as that goes. for now ill be trying to find out what works.

day one is done, i have to get plenty of sleep tonight and make sure i have time in the morning for a good breakfast. gotta get my protein all day tomorrow and be ready on wednesday for deadlift day.

covpride
11-30-2010, 05:28 PM
standing BB OH press - 5 x 80
5 x 95
5 x 105
seated DB OH press - 60 lb DBs 3 x 6 (actually only got 5 on last set)
hammer curls - 40 lb DB 2 x 12 (6 for each arm)

i have decided to start doing the 5/3/1 routine. its not that i wasnt making progress on HCT 12, but ive kind of become lazy/uninspired here lately so i wanted to change routines to get me going again. hopefully this will re focus me and i can go farther than i ever have before. ive got to do better with NOT expecting strength/size gains to come as fast as i was. i need to really get down to it and make every day count, and realize i am in this for the long haul, i will get to where i want to be... but its not going to come overnight. i need to be setting up these building blocks and get a better foundation. every meal, every hour of sleep, every training session, ive got to make every single one of these things count, and realize what i am doing that day, EVERY day, is what is going to get me closer to my goals. i MUST become more disciplined, and work HARDER in EVERY phase.

i like 5/3/1 and ive got a nice excel spreadsheet helping me with what i need to be doing. but im still tinkering around with what assistance lifts i need to do for each day. it may take a couple weeks for me to find what i really want to stick with as far as that goes. for now ill be trying to find out what works.

day one is done, i have to get plenty of sleep tonight and make sure i have time in the morning for a good breakfast. gotta get my protein all day tomorrow and be ready on wednesday for deadlift day.

I hear you man, I've been slacking bad. Only hit the gym once or twice in the last few weeks. Getting read to refocus though, got my 531 spreadsheet all set up, and will be starting full bore Monday. Going to try and get some work in thurs and fri this week if I can. I'm almost to the point you've reached, maybe we can help motivate each other. Not sure how, but maybe we can come up with something. Keep up the hard work!

2kool
12-01-2010, 07:31 PM
deadlift
5 x 195 lbs
5 x 225 lbs
5 x 250 lbs

wide grip pull ups - BW + 20 lbs 3 x 3
shrugs - 185 lbs 3 x 6
single arm DB rows - 70 lb DBs 3 x 6
heavy bag

yea i know what thats all about Dj. i really think im going to enjoy doing 5/3/1. and i like your idea about tryin to keep each other goin man, maybe we could set up some competitions or something. i know youre stronger than me but maybe we could think of a way. if youve got any other ideas let me know.

2kool
12-03-2010, 05:29 PM
bench press
5 x 135
5 x 160
5 x 180

incline DB press - 70 lb DBs 2 x 8
close grip bench - 150 lbs 2 x 8
also did some tricep pressdowns, rolling DB press, and a couple dips

i need to figure out something to work my triceps that doesnt cause my shoulders to be in a lot of pain. everything i do hurts my rotator cuffs really bad.

covpride
12-03-2010, 05:42 PM
Lots of good work still going on in here Stephen, keep it up. I'm going to try some dips on Monday, but I'm not sure how my shoulders will handle them, if not well, I'll go with rolling dumbell extension. I'll be tweaking my assistance work this weekend to what has helped me in the past. I want more body weight exercises, pull ups will be in there even though i suck at them lol, and dips i'll find out monday. I'll be thinking of a way for us to compete or keep each other motivated, not sure how to plan that yet, lol.

Drew92
12-03-2010, 11:44 PM
Have you tried skull crushers with an EZ curl bar?

2kool
12-06-2010, 05:40 PM
squats
5 x 160
5x 185
5x 210

ive been sick this weekend and still not feeling like im over it today but like i said im getting serious from here on out so i at least wanted to get up there and do the 3x5 on my squats even if i couldnt do anything else. gotta rest up so im good to start the 3x3 phase on wednesday.

thanks Dj, and i didnt know you had shoulder problems too..? body weight stuff is great but i just cant do dips because of my shoulders. i used to be able to do them... anyway im curious to see what assistance work youll be doing. im still working out what things im going to be doing.

Drew, skull crushers, like dips, are something i used to do all the time... i havent actually tried skull crushers in probably a year or so because im assuming theyll hurt my shoulders like everything else does. but ill be trying them again on my next bench day.

covpride
12-07-2010, 06:41 PM
squats
5 x 160
5x 185
5x 210

ive been sick this weekend and still not feeling like im over it today but like i said im getting serious from here on out so i at least wanted to get up there and do the 3x5 on my squats even if i couldnt do anything else. gotta rest up so im good to start the 3x3 phase on wednesday.

thanks Dj, and i didnt know you had shoulder problems too..? body weight stuff is great but i just cant do dips because of my shoulders. i used to be able to do them... anyway im curious to see what assistance work youll be doing. im still working out what things im going to be doing.

Drew, skull crushers, like dips, are something i used to do all the time... i havent actually tried skull crushers in probably a year or so because im assuming theyll hurt my shoulders like everything else does. but ill be trying them again on my next bench day.

Good on you for going in even though you weren't feeling great. Its not that I have shoulder problems, just at the heaviest i've been and wasn't sure if they would work out. I tried them today, but got a super tight feeling in the upper center of my chest. almost like each pec was being strained a bit. So I may work up to those slowly. Probably do rolling DB extensions on my military press days, and chin ups, maybe 3 sets of dips wth feet elevated and hands on a bench, then 3 sets of rolling DB extensions.

2kool
12-08-2010, 09:59 PM
standing OH press
3 x 90 lbs
3 x 100 lbs
3 + 3 x 115 lbs

seated DB OH press - 35 lb Dbs 3 x 10
close grip pull downs - 90 lbs 3 x 10
ez bar curls / hammer curls

cant seem to shake this sickness. im feeling more sick each day. so i did my 3 x 3 and got got 6 on the last one which is good, but the other stuff was light weight focusing on form. im going to need to be feeling well for deadlift day....

Drew92
12-09-2010, 06:13 AM
Deadlifts will make you feel better!

covpride
12-09-2010, 04:02 PM
standing OH press
3 x 90 lbs
3 x 100 lbs
3 + 3 x 115 lbs

seated DB OH press - 35 lb Dbs 3 x 10
close grip pull downs - 90 lbs 3 x 10
ez bar curls / hammer curls

cant seem to shake this sickness. im feeling more sick each day. so i did my 3 x 3 and got got 6 on the last one which is good, but the other stuff was light weight focusing on form. im going to need to be feeling well for deadlift day....

Good work on the OH press, and getting feeling better is a good idea for sure. I'm destroyed from deadlifting yesterday lol.

2kool
12-10-2010, 04:36 PM
deadlift
3 x 210
3 x 240
6 x 265

cleans (2 sets from hang, 1 set from the floor each rep) 3 x 6 / 135 lbs
pull ups - 3 x 6 / BW
BB shrugs - 3 x 8 / 185 lbs

good session, feeling like i accomplished alot today. this cold or whatever is still hanging around too, hopefully these 2 days off will allow me to get over it finally.

covpride
12-10-2010, 07:42 PM
deadlift
3 x 210
3 x 240
6 x 265

cleans (2 sets from hang, 1 set from the floor each rep) 3 x 6 / 135 lbs
pull ups - 3 x 6 / BW
BB shrugs - 3 x 8 / 185 lbs

good session, feeling like i accomplished alot today. this cold or whatever is still hanging around too, hopefully these 2 days off will allow me to get over it finally.

Good work man, especially for still having a cold hanging around. The 2 days off should do you some good I'm sure. I'll be finishing up my week tomorrow, then get back to my normal, mon, tues, thurs,, and fri lift schedule myself. keep it up. looking solid on all the days man. Sometime we'll try and meet up and train together.

2kool
12-13-2010, 05:50 PM
bench press
3 x 150
3 x 170
3+3 x 190

incline DB press - 55 lb DBs 3 x 8
ez bar skull crushers - 60 lbs 3 x 8

skull crushers worked out alot better than i thought they would. i didnt have much pain in my shoulders while doing them, probably because of the light weight, but i still felt like they gave me a good workout. i messed around with the pec dec fly machine at the end and i kind of liked it so i may use it some in the future. finally over my cold, but i guess on deadlift day i pulled something in my lower back so its been killing me over the weekend and today. if it isnt one thing its something else, right? im going to do everything i can to heal it before i squat on wednesday, but its definitely in alot of pain.

food/sleep

edit: i forgot to say that sounds good to me Dj about meeting up some time to train.

covpride
12-14-2010, 02:17 PM
bench press
3 x 150
3 x 170
3+3 x 190

incline DB press - 55 lb DBs 3 x 8
ez bar skull crushers - 60 lbs 3 x 8

skull crushers worked out alot better than i thought they would. i didnt have much pain in my shoulders while doing them, probably because of the light weight, but i still felt like they gave me a good workout. i messed around with the pec dec fly machine at the end and i kind of liked it so i may use it some in the future. finally over my cold, but i guess on deadlift day i pulled something in my lower back so its been killing me over the weekend and today. if it isnt one thing its something else, right? im going to do everything i can to heal it before i squat on wednesday, but its definitely in alot of pain.

food/sleep

edit: i forgot to say that sounds good to me Dj about meeting up some time to train.

Nice work, like you said food/sleep for sure. Foam roll your back as well, stretch it, maybe some contrast showers as well. I had to go to work on my legs again last night, they were still destroyed from squats on saturday, lol. I usually go to the gym in the mornings around 11am. I have a guest pass if you wanted to come out to urban active. I usually workout mon, tues, thurs, and friday. Just let me know man.

2kool
12-15-2010, 08:06 PM
squats
3 x 175
3 x 200
3 + 3 x 225

some ab work, some hamstring curls

i went in simply with the goal of completing the 5/3/1 part of the session, which i accomplished plus 3 extra reps at the end. i have problems with my lower back quite a bit and these past few days have been really hard. the pain and stiffness is pretty bad but i did everything i could to be ready to squat today. when i was warming up with 135 everything was good until 1 rep where i felt a bad pain through my lower back. i asked the guy working there if they had any belts i could use. i have never used one before but i thought it may help me get through this. so i used one they had there and man it was amazing. i may start using them from now on. as im sitting here a couple hours after lifting its starting to stiffen up and the pain is coming but i got through the lifts and i think ill be ok.

im going to have to invest in a foam roller, ive never used one of those before either but i could see it being a great tool.

you work at night then Dj? i go the gym anytime generally between 3-7. the earliest i ever get off from work is 2. also i go mon, wed, fri. but i could switch things up one week to come out there. my gym has really bad hours around the upcoming holidays so maybe theres a day they would be closed i could make it to urban active.

covpride
12-15-2010, 08:57 PM
squats
3 x 175
3 x 200
3 + 3 x 225

some ab work, some hamstring curls

i went in simply with the goal of completing the 5/3/1 part of the session, which i accomplished plus 3 extra reps at the end. i have problems with my lower back quite a bit and these past few days have been really hard. the pain and stiffness is pretty bad but i did everything i could to be ready to squat today. when i was warming up with 135 everything was good until 1 rep where i felt a bad pain through my lower back. i asked the guy working there if they had any belts i could use. i have never used one before but i thought it may help me get through this. so i used one they had there and man it was amazing. i may start using them from now on. as im sitting here a couple hours after lifting its starting to stiffen up and the pain is coming but i got through the lifts and i think ill be ok.

im going to have to invest in a foam roller, ive never used one of those before either but i could see it being a great tool.

you work at night then Dj? i go the gym anytime generally between 3-7. the earliest i ever get off from work is 2. also i go mon, wed, fri. but i could switch things up one week to come out there. my gym has really bad hours around the upcoming holidays so maybe theres a day they would be closed i could make it to urban active.

Good job getting in there and getting it done Stephen. Just have to keep pushing through it man, great work for real. I have a belt you can have if it'll fit you by the way. It's okay, nothing great, but leather, 10mm thick, so should help out. Yeah, I work a night shift, have been for like 3 years now. Also get a foam roller for sure, I love mine. You can get a cheap one from walmart, it'll be good to get you started. I got one of those at first, and recently got a denser one from elitefts.com. I'm off Mondays, so I can go later that day if you want to try and go soon. Rest of the days i have to go in the morning, i get there at 11am usually, just let me know and we'll work it out.

2kool
12-17-2010, 09:57 PM
standing OH press
5 x 95
3 x 105
1 + 4 x 120

did some seated DB OH press, ez bar and hammer curls

hey man i appreciate that about the belt for real, that would be awesome. id love to try it out. as far as the foam rollers i checked out my walmart (the one at outer loop and new cut) and i never found any of them there. i guess i should look online and see which stores have them. which one did you get yours from? the ones on elitefts are nice and well priced but the shipping was pretty high. ill probably get one there if i dont find one in the store. as far as getting together for a session ill see what i can do. will urban active be closed christmas or christmas eve?

covpride
12-18-2010, 02:31 PM
standing OH press
5 x 95
3 x 105
1 + 4 x 120

did some seated DB OH press, ez bar and hammer curls

hey man i appreciate that about the belt for real, that would be awesome. id love to try it out. as far as the foam rollers i checked out my walmart (the one at outer loop and new cut) and i never found any of them there. i guess i should look online and see which stores have them. which one did you get yours from? the ones on elitefts are nice and well priced but the shipping was pretty high. ill probably get one there if i dont find one in the store. as far as getting together for a session ill see what i can do. will urban active be closed christmas or christmas eve?

Good work man, keep it up for real. I got one of the big rollers from elitefts. I love it, really makes a difference. I'll have to see what's up with urban active's hours, they are closed on christmas, but should be open christmas eve i imagine. I'll be going that morning prior to going to work.

2kool
12-20-2010, 05:38 PM
deadlift

5 x 225
3 x 250
1+2 x 280

pull ups - 3 x 6
wide grip lat pulldowns - 110 lbs 3 x 10

my back is still killing me thats why i only went for 3 reps on the 280 and i wore the belt the gym has. that belt sucks though, its really cheap.. BUT it got me through the deadlifting. without it id be in so much pain i dont think id make 150 lbs.

bench day on wednesday.

covpride
12-21-2010, 01:38 PM
deadlift

5 x 225
3 x 250
1+2 x 280

pull ups - 3 x 6
wide grip lat pulldowns - 110 lbs 3 x 10

my back is still killing me thats why i only went for 3 reps on the 280 and i wore the belt the gym has. that belt sucks though, its really cheap.. BUT it got me through the deadlifting. without it id be in so much pain i dont think id make 150 lbs.

bench day on wednesday.

Keep pushing through man, Urban Active is open until 1p on christmas eve. I'll be getting there at 11a if you want to meet up then. I'll bring the belt for you as well.

2kool
12-21-2010, 10:28 PM
id love to meet up then but i cant. im working 9-6 friday. i was hoping maybe urban active would be open when i got off, or maybe open on saturday for a little bit. i should have known better though. but maybe the situation could work out next week if theyre open on new years day any, or if there was time for me to get there on new years eve. either way we're going to meet up soon, just be on the look out for a short, bald, loser who looks like he should be at a star trek convention rather than a gym and youll have found me! lol..

covpride
12-22-2010, 01:29 PM
id love to meet up then but i cant. im working 9-6 friday. i was hoping maybe urban active would be open when i got off, or maybe open on saturday for a little bit. i should have known better though. but maybe the situation could work out next week if theyre open on new years day any, or if there was time for me to get there on new years eve. either way we're going to meet up soon, just be on the look out for a short, bald, loser who looks like he should be at a star trek convention rather than a gym and youll have found me! lol..

lol, well i'm not very tall, bald with a beard, wear my glasses while i lift as well, so not sure i look like i should be in the gym either. I'll be back there tomorrow and friday. I'll see what the deal is for nye and new years and we'll figure it out.

2kool
12-22-2010, 07:51 PM
bench press

5 x 160
3 x 180
1 + 7 x 200

incline DB press - 60 lb DBs 1 x 8 - 70 lb DBs 1 x 8 - 70 lb DBs 1 x 6
skull crushers - 60 lbs 3 x 10
did some weighted push ups and DB flies

i wish i could do more stuff for my chest but it seems like my arms give out after the bench/incline/skull. i dont feel like ive worked my chest enough but i cant do any more pressing because my arms wont let me. any ideas for chest exercises that i could still do once my triceps are shot? anyway i was happy to get 200 8 times at least..

because of my gym being closed and work schedules my only time to do my squat day (and finish my first cycle of 5/3/1) is tomorrow after work. i have somewhere to be that night too so im going to have to hustle to get in my session. but i havent missed one single day since starting 5/3/1 so i want to finish this cycle strong. squatting will be tough with my back the way it is but ill get over it.

covpride
12-22-2010, 08:39 PM
bench press

5 x 160
3 x 180
1 + 7 x 200

incline DB press - 60 lb DBs 1 x 8 - 70 lb DBs 1 x 8 - 70 lb DBs 1 x 6
skull crushers - 60 lbs 3 x 10
did some weighted push ups and DB flies

i wish i could do more stuff for my chest but it seems like my arms give out after the bench/incline/skull. i dont feel like ive worked my chest enough but i cant do any more pressing because my arms wont let me. any ideas for chest exercises that i could still do once my triceps are shot? anyway i was happy to get 200 8 times at least..

because of my gym being closed and work schedules my only time to do my squat day (and finish my first cycle of 5/3/1) is tomorrow after work. i have somewhere to be that night too so im going to have to hustle to get in my session. but i havent missed one single day since starting 5/3/1 so i want to finish this cycle strong. squatting will be tough with my back the way it is but ill get over it.

Nice work man, looking solid on the training man. If you want your chest to get more work you could drop the weight on DB press to get more reps or sets. I usually do 5 sets of 10 on the db presses myself. Just get good rest tonight, go in prepared for war against squats tomorrow and you'll be fine. This is my third week of 531, missed tuesday, so tomorrow is deadlift and bench day, hoping to have time to get one assistance exercise in for each as well. I'm prepared for WAR tomorrow though, ready to go in and destroy, you need to be too.

2kool
12-23-2010, 04:44 PM
well i was prepared for war. prepared to crush everything in my way. i was ready........

they told me LAST NIGHT they would be open until 7 pm today. i rushed over there after work arriving at about 5:56. when i went in the guy tells me "hey they decided TODAY to close at SIX instead of SEVEN" i looked at the clock and i was like man ive got 4 minutes technically so i asked if i could run down there and just do 3 sets of squats and the ***** manager comes over and says no you dont have time we're leaving. there was nothing i could do.

cant go to the gym tomorrow. or saturday. or sunday. i guess ill just do squat day and OH press day together on monday. im PISSED because of how ready i was for this. guess ill use these 3 days to rest/rehab my back and be even more determined monday.....

covpride
12-23-2010, 06:41 PM
well i was prepared for war. prepared to crush everything in my way. i was ready........

they told me LAST NIGHT they would be open until 7 pm today. i rushed over there after work arriving at about 5:56. when i went in the guy tells me "hey they decided TODAY to close at SIX instead of SEVEN" i looked at the clock and i was like man ive got 4 minutes technically so i asked if i could run down there and just do 3 sets of squats and the ***** manager comes over and says no you dont have time we're leaving. there was nothing i could do.

cant go to the gym tomorrow. or saturday. or sunday. i guess ill just do squat day and OH press day together on monday. im PISSED because of how ready i was for this. guess ill use these 3 days to rest/rehab my back and be even more determined monday.....

Sorry to hear that man, **** sucks hard. Just rest up/rehab like you said, and prepare mentally. Then go in and just kill it, think of that manager as you squat lol.

2kool
12-27-2010, 06:04 PM
squats

5 x 185
3 x 210
1 + 4 x 235

standing OH press

5 x 85
5 x 100
5 + 1 x 110

seated DB OH press - 50 lb DBs 1 x 6, 1 x 8
lateral raises - 20 lb DBs 2 x 10
hammer curls - 40 lb DBs 1 x 12
DB curls - 35 lb DBs 1 x 12

well i got last weeks squat day done like i said i would. i bought some wrist wraps and a foam roller over the weekend. ill only need the wraps for bench and BB OH press. foam rolling could be the biggest addition to my lifting so far. ive used it for 2 days and im already working out this pain in my lower back. not to mention how it loosens everything else up. if urban active is open this saturday id like to get out there since my gym will be closed fri and sat.

covpride
12-27-2010, 06:17 PM
squats

5 x 185
3 x 210
1 + 4 x 235

standing OH press

5 x 85
5 x 100
5 + 1 x 110

seated DB OH press - 50 lb DBs 1 x 6, 1 x 8
lateral raises - 20 lb DBs 2 x 10
hammer curls - 40 lb DBs 1 x 12
DB curls - 35 lb DBs 1 x 12

well i got last weeks squat day done like i said i would. i bought some wrist wraps and a foam roller over the weekend. ill only need the wraps for bench and BB OH press. foam rolling could be the biggest addition to my lifting so far. ive used it for 2 days and im already working out this pain in my lower back. not to mention how it loosens everything else up. if urban active is open this saturday id like to get out there since my gym will be closed fri and sat.

Awesome job today man, glad you got the squats in. That foam roller will be your best friend for a while, definitely appreciate mine. Urban Active is open fri and sat, I'll be going at 11a, I have to work new years eve and new years. Let me know if that works for you.

2kool
12-29-2010, 07:30 PM
deadlift

5 x 200
5 x 230
5 + 2 x 260

pull ups - BW 3 x 6, BW + 15 lbs 2 x 5 (second set werent exactly full reps)
shrugs - 135 lbs 3 x 12
wide grip lat pulldowns - 110 lbs 1 x 10

i dont even know how im managing these squats and deads with my back so messed up. i can barely stand up out of a chair with alot of pain, but i can deadlift 260 7 times? this crappy belt im using from the gym is helping. foam rolling has loosened me up a little bit too. anyway i thought i had a good night in the gym.

im working 9-6 again friday but i dont work saturdays. ill need to lift saturday to get my bench day in this week so yeah ill come over to urban active so we can meet up. im not so sure i can keep up with those 20 minute eliptical warm ups you do, maybe 5-10 mins at the most lol. i dont know how you wanna work it out but ill be there at 11.

covpride
12-29-2010, 08:35 PM
deadlift

5 x 200
5 x 230
5 + 2 x 260

pull ups - BW 3 x 6, BW + 15 lbs 2 x 5 (second set werent exactly full reps)
shrugs - 135 lbs 3 x 12
wide grip lat pulldowns - 110 lbs 1 x 10

i dont even know how im managing these squats and deads with my back so messed up. i can barely stand up out of a chair with alot of pain, but i can deadlift 260 7 times? this crappy belt im using from the gym is helping. foam rolling has loosened me up a little bit too. anyway i thought i had a good night in the gym.

im working 9-6 again friday but i dont work saturdays. ill need to lift saturday to get my bench day in this week so yeah ill come over to urban active so we can meet up. im not so sure i can keep up with those 20 minute eliptical warm ups you do, maybe 5-10 mins at the most lol. i dont know how you wanna work it out but ill be there at 11.

Good work Stephen, keep it up man. Keep, rolling and stretching your back. Maybe try some contrast showers as well to see if that helps. I'll meet you at the gym Sat at 11, going to switch my days around, that way i can just do my bench deload that day. I'll bring the belt for you as well.

2kool
01-01-2011, 10:38 AM
bench press

5 x 140
5 x 160
5 + 5 x 185

various DB presses, close grip bench, skull crushers

it really was nice to meet you Dj, we need to do it again.. its cool to train with somebody who knows what theyre doing. thanks again for the belt too, when i got home i added a couple holes and ill be using it for squats monday! be ready to get in there and kill it now that deload week is over.

covpride
01-01-2011, 03:47 PM
bench press

5 x 140
5 x 160
5 + 5 x 185

various DB presses, close grip bench, skull crushers

it really was nice to meet you Dj, we need to do it again.. its cool to train with somebody who knows what theyre doing. thanks again for the belt too, when i got home i added a couple holes and ill be using it for squats monday! be ready to get in there and kill it now that deload week is over.

Nice meeting you too man. We'll get together again to train for sure man. A few extra holes should help that belt be more useful for sure.

2kool
01-03-2011, 06:51 PM
the spreadsheet you sent me was different than i had...

as in the numbers it calculated were much higher than the ones mine did. for example if i put my max deadlift at 340 your spreadsheet had me doing like 325 on the 5/3/1 day. mine was like 290 for the same day. so i looked it up and yours is right, its supposed to be 90% of your 1rep max on that day and mine didnt calculate it the right way. so my first cycle was way less weight than i should have used.

so i decided to take a deload week. i needed one anyway but i really want my back to be 100% for when i start using this new spreadsheet for my 5/3/1 next week. im going to be ready for this.

today i used the elliptical for 10 mins, did some direct leg work and elliptical again for 5 minutes more at the end. im not going to squat or deadlift even with light weight this week. my back HAS to get better.

covpride
01-04-2011, 06:45 PM
the spreadsheet you sent me was different than i had...

as in the numbers it calculated were much higher than the ones mine did. for example if i put my max deadlift at 340 your spreadsheet had me doing like 325 on the 5/3/1 day. mine was like 290 for the same day. so i looked it up and yours is right, its supposed to be 90% of your 1rep max on that day and mine didnt calculate it the right way. so my first cycle was way less weight than i should have used.

so i decided to take a deload week. i needed one anyway but i really want my back to be 100% for when i start using this new spreadsheet for my 5/3/1 next week. im going to be ready for this.

today i used the elliptical for 10 mins, did some direct leg work and elliptical again for 5 minutes more at the end. im not going to squat or deadlift even with light weight this week. my back HAS to get better.

Sucks about the sheet you were using, but i'm glad the one I sent was correct. Taking a deload week is a good idea, foam roll and stretch your back as much as possible, Make sure to hit your glutes and hamstrings too, that can add to your back feeling so tight. Eat, and keep your protein up, and it should feel better by the end of the week.

2kool
01-10-2011, 05:18 PM
standing OH press

warm up
5 x 60
5 x 70
3 x 85

5/3/1
5 x 95
5 x 105
5 + 1 x 120

lateral raises - 20 lb DBs 2 x 10
hammer curls - 40 lb DBs 2 x 12
seated DB OH press - 45 lb DBs 2 x 10

great to be back lifting again, although my back still isnt 100%. i used the belt on the 5/3/1 part of the session. i know that belt will help alot when i go for deadlifts wednesday but i still need to be careful.. id say my backs at 80% functionality. ive got a little more mobility but the pain is still pretty bad in spots. last week sucked really bad though nutritionally so ive got to get that back on track. foam rolling, stretching and contrast showers are what tonight and tomorrow will consist of trying to get me ready for deadlifts.

Drew92
01-10-2011, 05:33 PM
Sorry about your back bro. Make sure you warm up and stretch your hamstrings really well.

covpride
01-10-2011, 06:34 PM
Good job on oh press man. I had to go to the dentist today, so i'll be doing deads and military press. Get your diet, and rest in, plus foam roll and the contrast showers will hopefully help.

2kool
01-14-2011, 06:54 PM
bench press

warm up
5 x 95
5 x 120
3 x 145

5/3/1
5 x 155
5 x 180
5 + 2 x 200

deadlift

warm up
5 x 135
5 x 150
3 x 180

5/3/1

5 x 195
5 x 225
5 + 1 x 255

incline DB press - 55 lb DBs 2 x 10
pull ups - BW 2 x 6

deadlift day was wednesday but while i was here at home stretching out getting ready to leave for the gym i was stretching my right hamstring and felt a pull in the left part of my lower back. the same thing thats been bad for all this time. it hurt so bad and tightened so quickly i couldnt stand up for a few minutes. it got so stiff immediately theres no way i could have deadlifted. so i kept doing all the same rehab i have been and was able to combine it with bench day today.sitting here afterwards its starting to hurt and get pretty stiff but im hoping it is getting better. gym is closed monday for martin luther king day which sucks. i dont know if ill move my squats to combine with military press on wednesday or what, ill figure something out.

drew i havent heard from you in a long time. i dont see your journal being updated much did you make a new one? and do you realize we are still "racing" to that 275 bench press?

covpride
01-14-2011, 08:29 PM
bench press

warm up
5 x 95
5 x 120
3 x 145

5/3/1
5 x 155
5 x 180
5 + 2 x 200

deadlift

warm up
5 x 135
5 x 150
3 x 180

5/3/1

5 x 195
5 x 225
5 + 1 x 255

incline DB press - 55 lb DBs 2 x 10
pull ups - BW 2 x 6

deadlift day was wednesday but while i was here at home stretching out getting ready to leave for the gym i was stretching my right hamstring and felt a pull in the left part of my lower back. the same thing thats been bad for all this time. it hurt so bad and tightened so quickly i couldnt stand up for a few minutes. it got so stiff immediately theres no way i could have deadlifted. so i kept doing all the same rehab i have been and was able to combine it with bench day today.sitting here afterwards its starting to hurt and get pretty stiff but im hoping it is getting better. gym is closed monday for martin luther king day which sucks. i dont know if ill move my squats to combine with military press on wednesday or what, ill figure something out.

drew i havent heard from you in a long time. i dont see your journal being updated much did you make a new one? and do you realize we are still "racing" to that 275 bench press?

Sorry to hear your back is still giving you so many problems stephen. Just keep working on it and stretching. Good work in the gym for real man, looking good there, i'm sure you'll hit the 275 bench before you know it.

Drew92
01-15-2011, 05:16 AM
Yeah I stop posting for about a month.

Heres my journal.

http://www.wannabebig.com/forums/showthread.php?141098-Drew-s-Journal

Yep where still in a race as far as I'm concerned. In fact I should be good for at least 255. I'll be testing it again in another 4 training cycles.

2kool
01-20-2011, 06:11 PM
squat

warm up
5 x 135
5 x 135
3 x 160

5/3/1

5 x 175
5 x 200
5 + 1 x 230

standing OH press

warm up

5 x 60
5 x 70
3 x 85

5/3/1

3 x 100
3 x 115
3 + 2 x 130

seated DB OH press, hammer curls, lateral raises

2kool
01-22-2011, 09:54 AM
deadlift

3 x 210
3 x 240
3 + 1 x 275

quit after the deadlifts because i pulled the same spot in my back again. its never going to heal.

covpride
01-22-2011, 02:14 PM
deadlift

3 x 210
3 x 240
3 + 1 x 275

quit after the deadlifts because i pulled the same spot in my back again. its never going to heal.

Damn man, sorry to hear about your back. Mayby you'll just have to rest it for a few weeks, only do really light weight? Hope it gets better soon man, do your best to work around it.

2kool
03-07-2011, 05:15 PM
standing OH press - 135 lbs 3 x 5
bb shrugs - 150 lbs 3 10
hammer curls - 40 lb DBs 2 x 12

covpride
03-08-2011, 08:35 PM
standing OH press - 135 lbs 3 x 5
bb shrugs - 150 lbs 3 10
hammer curls - 40 lb DBs 2 x 12

Hot damn, back at it! Glad to see you back and updating your log. Hope your back is doing better Stephen.

2kool
03-28-2011, 04:22 PM
bench press - 185 lbs 1 x 8, 1 x 6
decline db press - 40 lb db's 2 x 10
pull ups - 2 x 7
rack pulls - 185 lbs 2 x 8
shrugs - 135 lbs 1 x 10
incline db press - 50 lb db's 2 x 8 or 10 cant remember..
close grip pulldowns - 110 lbs 2 x 8

covpride
03-29-2011, 12:14 AM
bench press - 185 lbs 1 x 8, 1 x 6
decline db press - 40 lb db's 2 x 10
pull ups - 2 x 7
rack pulls - 185 lbs 2 x 8
shrugs - 135 lbs 1 x 10
incline db press - 50 lb db's 2 x 8 or 10 cant remember..
close grip pulldowns - 110 lbs 2 x 8

Nice work Stephen, with the rack pulls I'm guessing the back is getting better? Hope it is, just take your time man, and you'll get back to where you were pretty quick I bet.

2kool
04-06-2011, 08:30 PM
OH Press - 95 lbs x 8, 105 lbs x 8
seated DB OH press - 45 lb DBs 2 x 8
lateral raises - 20 lb DBs 2 x 10
close grip bench - 135 lbs 2 x 8
skull crushers - 70 lbs 2 x 8
hammer curls - 35 lb DBs 2 x 12

played some basketball beforehand so i was a little worn out before lifting but i got it in anyway. my backs not healed yet, im just trying to get back into the motion of the deadlifts at least with a very low weight and extremely slow and careful reps.

Mark!
04-06-2011, 09:09 PM
Definitely take it easier on the back bro, it's something that once it's screwed up, it's just never going to be as right. Stay constant though bro.

covpride
04-07-2011, 04:01 PM
Glad to see you are back at it Stephen. That's a good approach for sure man, slow and steady to get that back feeling better.

2kool
04-08-2011, 06:34 PM
squaTs - 135 3 x 5
good mornings - various reps with just the bar, very slow
straight leg DLs - same as above

ill never know the medical explanation for what i did to my back because i cant afford it but i know its something serious. its been 3 months since the original injury and 2 months since re-injury and i still have alot of pain moving certain ways. its loosened up somewhat as in my whole back isnt as stiff, but theres still an awful pain/something out of place deep in there.

this may sound odd but say you lay down on your back with your butt right up against a wall thus causing your legs to be vertical up that wall i have to keep my stomach very tight and i cant let my lowerback relax fully without extreme pain.

or if you lay on your back just straight on the ground. lift your right leg up until the bottom of your foot is pointing at the sky and waves of pain flow through predominantly the left side of your lower back. the straight you keep your leg the worse the pain.

it probably seems as if ive just been lazy or its just some simple back pain that im being a little girl about, but theres something really wrong here. whether i get it diagnosed and have a name for it or not doesnt matter. at least im getting some workouts in and seemingly not damaging things further. but ive got to keep squats light and rack pull light instead of deadlifting for now. its been 3 months and gotten SLIGHTLY better. maybe in 3 more months it will be slightly more better...

2kool
04-11-2011, 04:10 PM
flat DB press - 70 lb DBs 2 x 8
pull ups - 2 x 6
incline DB press - 50 lb DBs 2 x 10
close grip pulldowns - 90 lbs 2 x 10

covpride
04-14-2011, 05:05 PM
Just take it slow and do what you can man. I guess if you get the money it wouldn't hurt to get it checked out. May want to stretch your hamstrings and glutes too man, that can affect your back as well. Just keep rolling it, and working with light weight, and stretching it. Might be a slow process but if it gets better then it's worth it. Good work though, you're still getting in there and doing work man.

2kool
04-26-2011, 07:44 PM
pull ups - BW + 10 lbs x 6 + 2 + 2 + 2
rows - 70 lbs 3 x 10
flat DB bench - 70 lb DBs 3 x 6
strict standing military press - 95 lbs x 6 + 2 + 2 + 2

going to start trying HCT 12 again. i need a good program that i can stick with for a good amount of time to get some gains and some strength back. back is still out of wack so squats and deads will be on again off again, but i can replace them with something else when i cant do those. i can already tell just from what i did tonight that my back will be stiff and in a lot of pain for the next couple days, but oh well. its going to hurt anyway...

covpride
04-28-2011, 05:29 PM
Just keep working slow and steady man, about the best you can do. Just keep rolling and stretching that back, hit the hams and glutes too. Hit them with a softball, really seems to help me when I foam roll all of it, then softball roll glutes and hams.

2kool
04-28-2011, 07:58 PM
squats - 135 lbs x 6 + 2 + 2 + 2
rack pulls - 185 lbs x 6 + 2 + 2 + 2
bb curls - 100 lbs x 6 + 2 + 2 + 2
elipticle 5 mins

yeah dj thats kind of the plan. the squats and rack pulls felt ok when i was going them, its just tightening up pretty bad now about an hour after and im sure itll be stiff in the morning. but low weights and slow strictly controlled reps are what im doing right now. the softball thing is a good idea too, but im really wondering if this isnt a muscular issue. im kind of thinking at this point its a disc thing, herniated or bulged or maybe thats the same thing.. i dunno. but a muscle problem should have already healed after this long i think.

oh well its nice to be back at it anyway, good to see youre progressing well too and have another meet.

covpride
04-28-2011, 08:24 PM
squats - 135 lbs x 6 + 2 + 2 + 2
rack pulls - 185 lbs x 6 + 2 + 2 + 2
bb curls - 100 lbs x 6 + 2 + 2 + 2
elipticle 5 mins

yeah dj thats kind of the plan. the squats and rack pulls felt ok when i was going them, its just tightening up pretty bad now about an hour after and im sure itll be stiff in the morning. but low weights and slow strictly controlled reps are what im doing right now. the softball thing is a good idea too, but im really wondering if this isnt a muscular issue. im kind of thinking at this point its a disc thing, herniated or bulged or maybe thats the same thing.. i dunno. but a muscle problem should have already healed after this long i think.

oh well its nice to be back at it anyway, good to see youre progressing well too and have another meet.

That's a good point, didn't even think of that man. Like you said, going slow may be the best bet here for sure. Hope you can figure out what it is or it gets better soon. Thanks for the props, just getting back at it after missing a few weeks, and stoked on the upcoming meet.

2kool
06-04-2011, 11:32 AM
pull ups - BW + 12 1/2 lbs x 6 + 2 + 2 + 2
single arm DB rows - 60 lb DBs x 6 + 2 + 2 + 2
flat DB bench - 60 lb DBs x 8 + 6 + 6 + 6
strict military press - 95 lbs x 6 + 4 + 2 + 2

2kool
06-29-2011, 08:27 PM
OH press

5 x 60
5 x 70
3 x 85
5 x 95
5 x 105
5 x 120

2kool
06-29-2011, 08:28 PM
Deadlift

5 x 70
5 x 90
3 x 105
5 x 115
5 x 135
5 x 150

2kool
07-02-2011, 11:31 AM
Bench Press

5 x 75
5 x 95
3 x 115
5 x 125
5 x 140
5 + 1 x 160

2kool
07-02-2011, 11:34 AM
Squats

5 x 65
5 x 80
3 x 100
5 x 105
5 x 120
5 x 140

2kool
07-05-2011, 09:44 PM
OH Press

5 x 60
5 x 70
3 x 85
3 x 100
3 x 115
3 x 130

covpride
07-06-2011, 11:54 AM
Glad to see you back at it, hope all is going well with you Stephen.

2kool
08-06-2011, 11:32 AM
OH Press

5 x 60
5 x 75
3 x 90
5 x 95
5 x 110
5 x 125

2kool
08-06-2011, 11:32 AM
Deadlift

5 x 75
5 x 95
3 x 115
5 x 125
5 x 140
5 x 160

2kool
08-06-2011, 11:34 AM
Bench Press

5 x 80
5 x 95
3 x 115
5 x 125
5 x 145
5 x 165

2kool
08-06-2011, 11:35 AM
Squats

5 x 70
5 x 85
3 x 105
5 x 115
5 x 130
5 x 145

2kool
08-09-2011, 09:09 PM
OH Press

5 x 60
5 x 75
3 x 90
3 x 105
3 x 120
3 + 2 x 135

2kool
08-10-2011, 09:45 PM
Deadlifts

5 x 75
5 x 95
3 x 115
3 x 130
3 x 150
3 + 2 x 170

2kool
08-13-2011, 06:10 PM
Bench Press

5 x 80
5 x 95
3 x 115
3 x 135
3 x 155
3 + 2 x 175

2kool
08-13-2011, 06:11 PM
Squats

5 x 70
5 x 85
3 x 105
3 x 120
3 x 140
3 + 2 x 155

covpride
08-13-2011, 08:57 PM
Glad to see you back at it, keep it up.

2kool
08-13-2011, 09:10 PM
thanks Dj, im trying to keep it consistent.

covpride
08-13-2011, 09:26 PM
I hear you, I've been horrible at that getting ready for this meet. I'll be doing better going forward that's for sure.

2kool
08-18-2011, 04:55 PM
OH Press

5 x 60
5 x 75
3 x 90
5 x 110
3 x 125
1 + 2 x 140

2kool
08-18-2011, 04:57 PM
Deadlift

5 x 75
5 x 95
3 x 115
5 x 140
3 x 160
1 + 5 x 180

2kool
08-20-2011, 11:27 AM
Bench Press

5 x 80
5 x 95
3 x 115
5 x 145
3 x 165
1 + 5 x 185

2kool
08-20-2011, 11:29 AM
Squat

5 x 70
5 x 85
3 x 105
5 x 130
3 x 145
1 + 4 x 165

2kool
08-31-2011, 03:15 PM
OH press

5 x 60
5 x 75
3 x 90
5 x 100
5 x 115
5 x 130

2kool
08-31-2011, 03:16 PM
Deadlift

5 x 80
5 x 100
3 x 120
5 x 130
5 x 150
5 + 2 x 170

2kool
09-02-2011, 05:24 PM
Bench Press

5 x 130
5 x 150
5 + 3 x 170

2kool
09-02-2011, 05:25 PM
Squat

5 x 120
5 x 135
5 + 1 x 155

2kool
09-06-2011, 07:38 PM
OH press

3 x 105
3 x 120
3 + 2 x 135

i wouldnt normally call my heavier OH presses "strict". but im proud to say all 5 of the 135's tonight were very strict, no leg drive at all.

2kool
09-07-2011, 07:18 PM
Deadlift

3 x 140
3 x 160
3 + 5 x 180

i took my shoes off and tried deadlifting in my socks for the first time.. im never looking back

2kool
09-12-2011, 04:11 PM
Bench Press

3 x 140
3 x 160
3 + 5 x 180

2kool
09-12-2011, 04:11 PM
Squats

3 x 135
3 x 155
3 + 4 x 175

squatted in socks...... why havent i been doing this all along?!?!?:confused: i felt stronger, more stable, more natural, got deeper, more in control when i was at the bottom, and a better explosion up. :thumbup::thumbup::thumbup:

covpride
09-13-2011, 04:41 PM
Nice work man, I squat/dead in chucks man, great shoes to lift in. Urban active is too busy for me to try barefoot, probably get my foot stepped on by somebody lol.

2kool
09-14-2011, 08:20 PM
OH press

5 x 115
3 x 130
1 + 1 and a half 145

2kool
09-14-2011, 08:20 PM
deadlift

5 x 150
3 x 170
1 + 5 x 190

2kool
09-18-2011, 10:07 AM
Bench Press

5 x 150
3 x 170
1 + 4 x 190

2kool
09-18-2011, 10:08 AM
Squat

5 x 135
3 x 155
1 + 4 x 175

2kool
09-29-2011, 05:13 PM
OH Press

5 x 105
5 x 120
5 x 135

2kool
09-29-2011, 05:13 PM
Deadlift

5 x 145
5 x 165
5 x 185

2kool
09-30-2011, 05:10 PM
Bench Press

5 x 135
5 x 155
5 + 3 x 175

2kool
09-30-2011, 05:20 PM
Squat

5 x 135
5 x 155
5 +1 x 175

2kool
10-03-2011, 06:54 PM
60 straight minutes on the elliptical today. went over 4 miles.

Been doing these type of things on off days in addition to my 531 program.

I will probably never again in my life make it an hour on that thing. i was very proud of that, just had to post it so id remember ^_^

2kool
10-04-2011, 07:29 PM
OH Press

3 x 110
3 x 125
3 x 140

2kool
10-04-2011, 07:31 PM
Deadlift

3 x 155
3 x 175
3 x 195

had zero energy at the gym tonight. i think im fighting off being sick. havent felt good last couple days. at least i got in and did what i needed to do.

2kool
10-08-2011, 03:20 PM
Bench Press

3 x 145
3 x 165
3 + 3 x 185

2kool
10-08-2011, 03:20 PM
Squats

3 x 145
3 x 165
3 + 3 x 185

2kool
10-10-2011, 06:29 PM
OH Press

5 x 125
3 x 135
1 x 150

the 150 was tough. it seemed to stop halfway up but i grinded it out, felt great.

2kool
10-11-2011, 07:52 PM
Deadlift

5 x 165
3 x 185
1 + 5 x 205

first time deadlifting over 200 lbs since the injury. i crushed it.

covpride
10-13-2011, 07:13 AM
Nice work man, glad to see you are making good recovery with your back dude. Slow and steady man, keep at it.

2kool
10-14-2011, 05:58 PM
Bench Press

5 x 155
3 x 175
1 + 6 x 195

yeah Dj i lowered my weights considerably after letting it rest for as long as i could. slowly making my way back up

2kool
10-15-2011, 11:32 AM
Squats

5 x 155
3 x 175
1 + 4 x 195

2kool
10-17-2011, 10:04 PM
OH Press

5 x 105
5 x 120
5 + 1 x 140

2kool
10-19-2011, 07:16 PM
Deadlift

5 x 155
5 x 180
5 + 2 x 200

2kool
10-21-2011, 02:20 PM
bench press

5 x 140
5 x 160
5 + 3 x 185

2kool
10-21-2011, 02:21 PM
Squat

5 x 150
5 x 170
5 x 195

2kool
11-01-2011, 06:16 PM
took a week off in the middle of this cycle, back to the "3" week today

OH Press

3 x 115
3 x 130
3 x 145

2kool
11-05-2011, 03:25 PM
Deadlift

3 x 165
3 x 190
3 + 2 x 215

2kool
11-05-2011, 03:26 PM
Bench Press

3 x 155
3 x 175
3 + 2 x 195

2kool
11-05-2011, 03:27 PM
Squat

3 x 160
3 x 180
3 + 2 x 205

2kool
11-12-2011, 11:40 PM
broken bone in my hand, couldnt lift all week. went in today and put a lot of tape on it and worked through the incredible pain.

OH Press

531

120 140 155

Bench Press

531

165 185 205

Deadlift

531

180 200 225

Squat 531

531

170 195 215 (got the last set a total of 5 reps)

fueled by metallica i did my entire 531 week in one session with a broken hand. could only grip the bar with thumb, index and middle fingers on right hand and the pain was severe especially on the OH Press and Bench.hopefully with a deload week up next it will be ready for regular training the next week.

2kool
11-16-2011, 09:14 PM
Deadlift

5 x 165
5 x 190
5 x 215

2kool
11-16-2011, 09:15 PM
Squat

5 x 160
5 x 185
5 x 210

Hand is still killing me, i expect it to be tough with the bench and OH press this week. thats why i did the other stuff first, try to at least giveit a couple more days.

2kool
11-21-2011, 03:59 PM
couldnt make it on my bench or OH press this week. hand has gotten worse. should be able to continue squatting and deadlifting and just skip my bench and OH press for this 4 week cycle. broken bones take a while to heal.

covpride
11-23-2011, 09:58 AM
Take care of that hand dude, nothing to mess around with for sure.

2kool
11-28-2011, 10:16 PM
Deadlift

3 x 175
3 x 200
3 + 2 x 225

2kool
11-28-2011, 10:22 PM
Squats

3 x 175
3 x 200
3 x 225

Whats up DJ? dont see you updating your journal much anymore, how are you doing?

and yeah anything where the bar presses down onto my hand is causing the most pain so im not benching or OH pressing for this cycle. i should be able to on the next. this hand has been broken before. it sucks because i dont even have a cool story like "yeah i beat up some guy who tried to mug me and i broke my hand on his face!" i just stupidly punch things as hard as i can (refrigerators, walls, floors, cars, etc) when i get angry. telling the doctor that when you go to get xrays is always a fun experience.

covpride
12-03-2011, 11:29 AM
lol, yeah that's not the best plan for sure. I'm getting back to it now man. Joined fitness factory, and hit up 2 days this past week. Going in tomorrow planning full force training from here on out.

2kool
12-04-2011, 11:50 AM
Deadlift

5 x 190
3 x 215
1 + 2 x 240

2kool
12-04-2011, 11:52 AM
Squat

5 x 185
3 x 210
1 + 2 x 235

well its good to see youre getting back to it. i always like to keep up with your journal and see what youve got going on.

covpride
12-06-2011, 11:36 AM
Solid work man, same here, was glad to see you got back to it. I'm working to get back into a normal routine, hard to get back into it, but i'm ready.