My Lifting Log....

[Coke]

Good job back-to-back bro.

[vince318]

Thursday- December 16, 2010 just did accessory type stuff today

DB Bench-
80sx8
90sx8
100sx8
90sx10

Dips-
bw+45x8
bw+90x8
bw+135x5

DB Military- standing
55sx8
60s 3x8

Front Raises-
30s 3x10

Side Raises-
30sx10
40s 2x10

front and side raises supersetted with nosebreakers

BB Nose-breakers-
45x12
65x12
95x10
95x10
95x10
95x10
95x9 died out

Cable Curls-
135x10
150x8
165x5

Over Cable Ext- 1 arm
30x10
45 2x8

feeling a lil beat up lately but strength still increasing a lot so i'll take it

[vince318]

Havent posted in a bit.....kinda burned out mentally from work and other stuff but still been lifting and hitting some pr's...Here's thursday and today's

Thursday- December 30, 2010

CG Bench-
45x20
135x8
185x8
205x8
225x5
185x10

DB Military- standing
55sx8
60s 4x8

DBX-
85x10
100x10

Rope Ext Overhead-
100x10
120x8
140x8
100x12



Saturday- January 1, 2011

Squats-
45x15
135x10
185x5
225x3
265x2
285x1

Front Squats-
185x6 pr
185x8 pr
205x5 pr

DL- speed sets
135x8 + a few cleans
225 2x3
245 2x3
275 2x3

Chins- wide overhand grip
bw+45x8 pr
bw+70x3 pr
bw+45x7

BB Rows-
185 2x10

Leg Press- plates a side
4plates 2x20

some leg curls and arm curls and out

kinda surprised at the squats since my lower back and hamstrings were shot from heavy deads and squats earlier in the week

[Coke]

Got to stay with the lifting, no matter what - looks pretty good Vince.

[vince318]

thanks man

Tuesday- January 4, 2011

Bench-
45x20
135x5
185x5
225x5
245x3
225x4
225x4

Incline Hammer strength- while waiting on incline bench
2plates a side x8

Incline Bench-
155x8
175x6
195x3

DB Military- standing
55sx8
60sx8
65sx5
65sx5

DBX-
85x8
90x14 pr
105x9 pr

bench felt kinda weak for some reason

Wednesday- January 5, 2011

200 meter sprints x5
400 meter sprints x2

Deadlift-
135x5
225x5
335x4
335x4
335x4
335x4
375x2
385x4 pr
335x9

Front Squats-
135x5
185 5x5

Chest Supported T Bar row-
2 plates 2x8, 1x10
3 plates 1x5

i was spent after the sprints but did decent on deadlift and squats...i know im good for more on deadlift easily

[Coke]

Nice job with both efforts man.

[vince318]

Friday- January 7, 2011

triceps were still sore as hell from Tuesday so kinda sucked

Bench-
45x20
135x5
185x3
225x2
265x1
205x8
205x8
205x8
205x7

some other random stuff but arms were sore and hindering my pressing so i called it and left

Saturday- January 8, 2011

Squats-
135x10
185x12
205x10
225x10
225x10
225x10

Front Squats-
165x10
165x10
165x10
165x10
165x10

Speed DL- standing on 45 bumper plate
225x3
225x3
225x3
245x3
275x3

felt good..bench monday

[vince318]

gym closed last 2 days cuz of snow....

Wednesday- January 12, 2011

Bench-
135x5
185x5
225x5
225x5
225x5
225x5
225x6

Curls- straight bar
70x8
80x8
80x9
80x10

Incline Bench-
165x5
185x5
195x5

Dips-
bwx10
bw+90x8
bw+90x8
bw+90x8
bw+90x8

bench felt easy as hell today....Deadlift/front squat and back tomorrow

[vince318]

Thursday- January 13, 2010

Deadlift-
135x5
225x5
315x3
365x5
365x5
365x5

Front Squat-
135x5
195x5
195x5
195x5
195x5
195x5

Chins- wide overhand grip
bw+25x9
bw+25x8
bw+25x8
bw+25x8

i made deadlifts harder for me by deloading between each rep instead of touch and go...front squats were a lot easier today than 185 was last time...strength is definitely moving

[Coke]

Sessions are always solid dude.

[chevelle2291]

Admirable volume and solid pulling Vince.

[vince318]

thanks man

last couple workouts

Friday- January 14, 2011

Military- seated behind the head
95x8
115x5
135x5
155x2
135x5

DB Military- seated
55sx8
60sx8
65sx7

Front Raises-
35sx5
40sx5
45sx5

Side Raises-
40sx8
50sx5
55sx5

CG Bench-
135x5
205x5
185x7 lol tris dead from pressing

Overhead DB Ext- single arm
30sx6
35sx6
40sx6

Rope Pushdowns-
4x8

Preacher Curls-
65x8
85x8
85x8

Saturday- January 15, 2011

hungover as hell so wasnt much

Squats-
135x10
225 3x10

[vince318]

Monday- January 17, 2011

Bench-
135x5
185x5
230x5
230x5
230x5
230x5
230x5

Incline Bench-
165x5
185x5
205x2

Dips-
bw+90x10
bw+90x8
bw+90x8
bw+90x8
bw+90x8

Flat Flys-
35sx12
35sx12

Overhead DB Ext- single arm
35sx6
40sx5 elbow on right arm was killing me....could probably do 8-10 without the elbow pain

V-Bar pushdowns-
3x8

[vince318]

Tuesday- January 18, 2011

Deadlift-
135x5
225x5
315x1
355x1
375x5
375x5
375x5

Front Squats-
135x5
205x5
205x5
205x5
205x5
205x5

DB Rows-
85x10
100x15

AB Rollout-
3x15

[Coke]

Fine training overall bro.

[vince318]

thanks coke.... gonna be busy tomorrow so went a day early for shoulders...feeling kinda beat up from monday n tuesday but still a good workout

Wednesday- January 19, 2011

5.5 mile run (bout an hour and half before workout)

Seated Military- behind head
45x15
95x8
115x8
135x5
155x3
115x12

DB Military- standing
55sx10
55sx9 to short rest
55sx10

side and front laterals with cables

T-Bar Chest Supported Row-
2plates 3x10
2plates+10 2x10

Rear Delt Machine
1x15, 1x20 not sure on weight

DBX-
85x8
105x8

Pushdowns- v bar
120 2x20

[chevelle2291]

Strong seated pressing!

[vince318]

thanks man...

Friday- January 21, 2011 legs still not quite 100% from deadlift/squat tuesday and that run

Squat- oly atg
135x10
185x3
225x3
255x3
275x2
295x1
205x10
225x5
245x5

Deficit Deadlift- speed sets
275 10 singles

Front Squats-
165x10
175x10 pr easy

from now on i will be doing oly atg squats only....got some oly shoes and gonna make use of em

[Coke]

Good deal on the OLY shoes, do you remind saying who made them.

[vince318]

heres a link to them - http://www.musclesandcurves.com/risto-sports-olympic-shoe-white.html

[vince318]

Monday- January 24, 2011

Bench-
135x5
185x5
235x5
235x5
235x5
235x5 tap on 5th...
225x4

Incline Bench-
165x5
195x5

DB Flat Bench- feet up
80sx7
75sx9
70sx10
70sx9 was dead from bench and was resting around 45-60 seconds on these

AB Roller-
3x12

Fly Machine-
3x10-12

damn shoulder ached pretty bad through the workout....I've been stuck around 275 on bench for forever and need to figure out a way to finally bust it

[Coke]

Thanks for the link with the shoes...good day with the benching and all Vince.

[vince318]

thanks coke

Tuesday- January 25, 2011

Deadlift-
135x8
225x5
315x3
365x2
405x1
425x1 PR
385x7 PR
335x5 4 inch deficit

Front Squat-
135x5
205x5
215x5 pr
225x4 pr
205x5

BB Rows-
185x5
205x5
225x6

Chins- close hammer grip
bwx12
bwx12

AB Roller-
3x15

that's a 20 pound pr on the deads and i was probably good for a lil bit more....now if my bench can start moving like squat/dl

[Coke]

Props on the new PRs man.

[chevelle2291]

Massive pulls man.

[vince318]

thanks man

Thursday- January 27, 2011

Seated Military- behind head
95x5
115x5
135x5
145x5

Hang Cleans-
95x5
115x5
125x5
135x8

Side Laterals-
30sx8
40sx5
45sx6
45sx6

Front Raises-
40sx6
45sx5
40sx8

DB Shrugs-
100sx15
100sx15

DB Military- standing
55sx12
60sx9

Pushdowns-
3x10
1x6

[vince318]

Saturday- January 29, 2011

head was throbbing and still really hungover but had a really good workout despite it

Squats- oly atg
135x5
185x5
225x5
255x5
275x3
315x1 easier than last time i did it......squat feels like it's about to move up
275x5

4inch Deficit Deadlift- for speed
275 for 7 singles

Front Squat-
185x10
185x7 lost fingers on the bar so just racked it

Chins- wide overhand
bwx10
bwx10

AB Roller-
2x20

[Coke]

It seems that alcohol, weed and other party goods hinders anything on an athletic level....but you do have a life to live outside the training - great you are having some fun bro. Nice workouts.

[vince318]

Heh drinking is definitely not something i usually do. I tend to go 6-7 months without touching a drink then every once in a while i'll drink a couple weekends. Drank so much this past weekend I probably wont touch a thing until summer lol.

[vince318]

Monday- January 31, 2011

CG Bench-
45x20
135x8
185x5
225x3
245x1
265x1
205x9 pr with grip
175x11

Incline Bench-
165x5
185x5
205x4 pr

Incline DB- very steap
70sx8
70sx8
70sx8

Dips-
bw+45x15
bw+45x12

AB Roller-
3x20

bench felt very off today, but everything else felt good....

[vince318]

Tuesday- February 1, 2011

1.5 mile run....then played football for an hour...then another 1.5 mile run

Deadlift-
135x8
225x5
315x3
385x5
385x3
385x5

Front Squat-
135x5
185x8
185x8

i was dead from football and the little bit of running....everything felt heavy so i kinda cut it short

[Coke]

Good sessions for both days dude.

[vince318]

thanks coke...

Wednesday- February 2, 2011

more running....

Chins- wide overhand grip
bw+45x7
bw+45x5
bw+45x6
bwx12
bwx10 done right after last set of bb rows

BB Rows-
185x8
205x5
225x8
225x8

Cable Curls-
3 sets

[vince318]

Friday- February 4, 2011

work has me wanting to just go to sleep before i ever even start lately...so much stress and aggravating ****

Seated Military- behind head
95x5
115x5
135x6
135x8 pr no spotter or anything to hand off...still had 2-3 in the tank to

Hang Cleans-
95x5
115x5
135x5
155x3

Close-grip Bench-
135x10
185x10
185x10

Front Raises-
40sx5
45sx5
50sx5

Side Raises-
40sx6
45sx6
50sx5

Squats- oly atg
135x5
135x5
185x3
225x2
275x1
285x1
225x10

Front Squat-
225 2x2

AB Roller-
5x15

Squats- again lol- did these extremely fast and with minmal rest
225 5x5 +1 front squat

[Coke]

Way to stay strong and keep moving on no matter how tough it gets Vince.

[vince318]

Monday- February 7, 2011

Close-grip Bench- index at smooth
45x15
135x5
185x3
225x1
265x1

195x8
195x8
195x8
195x8
195x8 pr for volume with this grip

Incline Bench-
185x5
185x5

Flat DB Flys-
35sx8
40sx8
40sx8

DBX-
85x8
90x8
95x8
100x8

[vince318]

Tuesday- February 8, 2011

circuit consisting of ....Tire flips, tire pushes, log presses, lunges, chinups, and sprints...then bout an hour later

Deadlift-
135x5
225x5
315x3
355x1
395x5 pr
395x4 could have done 5 but i switched my grip and it was slipping at 4 so i just stopped

Front Squats-
135x5
205x5
205x5
215x3
215x2 legs were dead..sposta be 5x5 with 215 lol

BB Rows-
185x5
205x5
225x5
245x5
245x5

Chins- wide grip
bw+45x4 back was gone

[Coke]

Workout is ace bro, props on the new PR with the deads.

[vince318]

thanks man

Thursday- February 10, 2011

Seated Military- behind head
95x5
115x5
135x5
155x3

Dips-
bw+45x8
bw+90x8
bw+90x8
bw+90x8
bw+90x8

Standing DB Military-
55sx10
60sx10 pr
65sx6

Rope Ext-
3 sets

Cable Curls-
5 sets

Pushdowns-
3 sets



Friday- February 11, 2011

Squats- oly atg
45x15
135x10
185x10
225x8
255x8 pr

Front Squats-
165x10
165x10
165x10

Decline Situps-
bwx40
bwx25

Speed Deadlift- off 4 inch platform
225 2x3
275 3x3

AB Roller-
2x20

[Coke]

Solid training with the back-to-back efforts.

[vince318]

thanks coke

Monday- February 14, 2011

4 mile run...25 burpees at the end

CG Bench- index at smooth
135x5
185x3
225x1
245x1
265x1

205x8
205x8
205x8
205x8 tap on 8th rep
185x6 triceps just gassed completely

DB Incline Bench- very steap
60sx8
65sx8
70sx7
60sx8
60sx6

Straight Bar curls-
70x8
70x8
70x8
80x8

Decline Situps-
bw+25x9
bw+25x8

lol my close-grip is every bit as strong as normal grip if not stronger.....

[vince318]

Tuesday- February 15, 2011

Deadlift-
135x8
225x5
315x2
365x1
405x5 PR by 3 reps
365x5 off 4 inch platform

Dips-
bw+45x8
bw+90x8
bw+135x4
bw+90x10

Front Squats-
135x5
215x5
215x5
215x5
215x5

Chest-supported T-Bar row-
2px8
2p+25x8
3px6
2px12

Rope Pushdowns-
2 sets

AB Roller-
1x25

[Coke]

Looks real nice, keeping things on point.

[vince318]

thanks man im tryin lol...seems like i been grinding away a while now without moving to much.....bench is so stubborn

Saturday- February 19, 2011

Bench-
135x5
185x3
225x1
265x1

185x8
190x8
195x8
200x8
205x8
165x15 wide grip - ring finger on ring

Squats-
45x15
135x8
185x3
225x2
275x1

215x8
220x8
225x8
230x8
235x8

Deadlift- 4 inch deficit for speed
225 2x3
275 3x3

Seated DB Military-
55sx8
60sx8
65sx7
60sx8

AB Roller-
2x10
1x30

[vince318]

Sunday- February 20, 2011

Chins- wide overhand
bwx5
bw+45x5
bw+45x5
bw+25x7
bw+25x5
bwx10

DB Rows-
75x10/10
110x15/15
120x10/10
120x10/10
120x10/10

BB Nose-Breakers-
45x12
65x12
95x8
100x8
105x8
110x8
115x8

V Bar Pushdowns-
5x8 increasing weight

Dips-
bw+45x12
bw+45x12
bw+45x12

DB Curls- standing
50sx5, 40sx5, 30sx10, 20sx12 drop set

Decline Situps- these were supersetted during 3 of the nosebreaker sets
3x25

lol dips and chins should count as a PR as i tipped the scale at 192 at the gym...i have not been this heavy in over 5 years....will be dropping back down to 170 or so within the next 2 months...i can still see outline of abs and the top 4 but i just dont like being this heavy as im only 5'6

[Coke]

Dropping down so low may not be a good idea with the new muscle you've added, maybe 180 would be the mark or even 175 if you are not pleased at that point. Either way, good luck cutting down some.

[vince318]

yea i've been thinking about it a good bit lately...will probably stay around 180 or so

Wednesday- February 23, 2011

AM- 4.5 mile run


PM

Bench-
45x15
135x5
185x3
225x2
265x1

190x8
195x8
200x8
205x8
210x7, 2, 1 rest paused the last 3

tried to deadlift but warmups felt way to heavy so i just called it and left after bench ....gym was way to crowded anyway

[vince318]

Thursday- February 24, 2011

Deadlift-
135x5
225x5
315x3
335 4x4
375 2x2
335x8 off 4 inch deficit

Front Squat-
135x5
185x5
225x3
205x7 pr

AB Roller-
2x20
----------------------------------------------------------------------------------------
Friday- February 25, 2011

AM- 2.5 mile run

PM

DB Military- seated
55sx8
60sx8
65sx8
75sx3 lol heavy
70sx6
70sx3 gassed

T-Bar Rows-
2platesx8
2plates+25x8
3platesx8
3platesx8
3platesx8

DBX-
80x8
90x8
100x10
110x7 pr

Dips- been at a diff gym last month or 2 and the dips bars are a bit more narrow and straight...these have been aggravating my collar bones...may not do these anymore unless i can use the v handle ones
bw+45x8
bw+90x8
bwx20

Overhead Rope ex-
4x8

Standing DB Curls- one big drop set
50sx6, 40sx8, 35sx8, 30sx8, 20sxfail

[Coke]

Too bad you may have to forego the dips, at least for the time being. Like them sessions man.

[vince318]

dont think i'll forgo them to long as the other gym opens up again in a week or 2....anyway i hadnt eaten all day today and shoulder bothered me but bench felt easier today than it has in a while....

Monday- February 28, 2011

Bench-
135x8
185x3
225x2
265x1

190x8
195x8
200x8
205x8
210x9, 2, 1 rest paused....9 is a pr with the volume beforehand

Incline DB- very steap
60sx8
65sx8
65sx8
65sx8
65sx8

Chins- wide overhand
bwx10
bwx10
bwx10
bwx10
bwx10

[vince318]

Tuesday- March 1, 2011

Deadlift-
135x5
225x5
315x3
335x4
335x4
335x4
335x4
375x2
415x2 pr
335x8 off 4 inch deficit

Front Squats-
135x5
185x5
225x5 pr

Leg Press-
200x10
300x10
400x30

wanted to do some back but my hands and grip were killing me from the start...hands felt raw so i just did some more legs and waddled outta the gym lol

[Coke]

Great seeing you set them new PRs bro.

[vince318]

thanks man

Thursday- March 3, 2011

Bench-
135x8
185x3
225x2

195x8
200x8
205x8
210x8
215x7, 1, 1 rest paused

BB Rows-
185x10
switch to Low row

HS Low Row-
2plates a side x8
2+10x8
2+25x8
2+25x8


Seated Military- behind head
115x6
95x10 shoulders dead

DBX-
80x8
95x8
110x6
100x9

Standing Alt DB Curls-
50sx8, 40sx10, 30sx12, 20sx15 one giant drop set

[vince318]

Friday- March 4, 2011

Squat-
135x5
155x10
185x8
225x5
275x1
275x1
235x4
235x4
235x4

Leg Press-
200x10
290x10
380x15
400x15

Leg Ext-
4x10-15

Leg Curls-
3-4 sets

My legs (hamstrings especially) and joints were hurting like hell today...squat felt really weak so just did a lil bit and played around with machines.

[Coke]

Staying on point with the efforts Vince.

[vince318]

thanks man..

bench sucked today because of going heavy with a lot of volume twice last week...anyway i was deciding if i wanted to start bill star's 5x5 and after bench i decided i would lol...so starting wednesday will be full routine

Bench-
135x5
185x3
225x2
265x1
195x8
200x8
205x8
210x5 triceps dead already..

Squats-
135x5
165x5
195x5
225x5
255x5 all easy

BB Rows-
145x5
165x5
185x5
205x5
225x5

DB Incline- steap
60sx15
60sx12

i guesstimated the weights for squats/rows and got the squats almost exactly...the weights for rows/bench will change..

[vince318]

Wednesday- March 9, 2011

Squat-
135x5
165x5
195x5
195x5

BB Military- standing
45x10
85x5
100x5
115x5
135x5 easy

Deadlift-
135x5
235x5
285x5
325x5
375x5

Chins- overhand grip..hands at end of bars
bwx13
bwx10
bwx9

DB Military- standing
55s 2x10

ABS

good workout felt strong on everything and felt fresh afterwards lol....got in and out in 40 min

[Coke]

The 5 x 5 doesn't sound like a bad idea right now, may look into that, lol.

[vince318]

yea lol im a bit used to more volume so i feel good after these workouts.....todday's squats were insanely easy...

Friday- March 11, 2011

Squat-
135x5
165x5
195x5
225x5
260x3
195x8

Bench-
135x5
135x5
165x5
195x5
230x3
165x8

BB Rows-
135x5
135x5
165x5
195x5
230x3
165x8

Dips-
bw+45x8
bw+90x8
bw+115x6

DBX-
100 3x8

Reverse Grip Pushdowns- 1 arm
25 3x12

Alt DB Curls- drop set
50sx9, 30sx12, 20sx13

getting used to these dip bars...strength should go up some more on these after a few weeks

[vince318]

Monday- March 14, 2011

Squat-
140x5
170x5
200x5
230x5
260x5

Bench-
140x5
140x5
170x5
200x5
230x5

BB Rows-
140x5
140x5
170x5

DB Incline- Steap
60sx15
65sx10

after my last set of squats which was easy i had a slight ache in my lower back area....by the time i got done benching i could barely stand up....i did the 3 sets of bb rows last and after the 3rd set had to go lay down and couldnt get up afterwards...after about 30 min i managed to get up and leave and im still having a hard time doing anything but laying down........

[Coke]

Making further strides guy, good work.

[vince318]

figured i would start posting again...had a little episode with back where i was out a lil..but been back lifting just not posting

Wednesday- May 26, 2011

Deadlift-
135x8
225x5
315x3
385x6
385x6
385x6

Front Squats-
135x5
205x5
205x5
205x5

Chins-
bw+45x5
bw+45x5
bw+45x5
bw+45x5
bw+45x4

DB Rows- controlled
70x12
85x12
70x12

Abs
----------------------------------------------------------------------------------------------------------

Friday- May 28, 2011

DB Military- standing
50sx8
60sx8
60sx8
60sx8
65sx6

Front/Side/Rear Laterals-
35s 2x12

Overhead Rope Ext-
120 3x12

Dips-
bw+45x12
bw+55x12
bw+65x12

CG Bench-
135x8
155x8
185x6
155x7 triceps gone

Abs
---------------------------------------------------------------------

Saturday- May 28, 2011

Squats-
135x5
185x3
225x3
275x1
275x1
225x5
245x5

BB Rows-
185x5
205x5
225x5

Deficit Deads- speed
225x3
275x3
295x3

was not into it at all ....
-----------------------------------------------------------------------------------------------------

Monday- May 30, 2011

Bench-
45x20
135x5
185x3
225x3
245x4
205x10
195x10
195x10

Incline Bench-
155x11
155x10
155x9

Decline Bench-
185x8
185x6
165x8 gassed from incline

Abs

[vince318]

Wednesday- June 1, 2011

Deadlift-
135x6 + a few cleans
225x5
315x1
365x1
395x5
395x1
355x8 back was not in the mood for deadlifts at all....4th week where i've gone heavy and been deadlifting twice a week

Front Squats- partner was doin 195 so i kept it at that
135x5
205x5
195x5
195x5
195x5
195x5
195x5

Chins-
bw+45x7
bw+45x6
bw+45x6
bw+45x6

Pullups- wide overhand with hands at ends of bar
bwx8
bwx8

Ab Wheel 5x20

[vince318]

Friday- June 3, 2011

DB Military- standing
60sx10
60sx10
60sx10
60sx8

Chins-
bwx10
bw+25x10
bw+25x8
bwx10 5 sets

Side Cable Raises-
30 2x10

DBX-
80x8
90x8
100x9
105x7

V-Bar Pushdowns-
135x10
150x10
150x10

Dips-
bw+45x8
bw+90x8
bw+135x4 drop to
bw+45x11

Squats-
135x10 ss 135x10 frontsquat
185x10 ss 155x10 frontsquat
225x5
275x1

AB Wheel-
2x25

the db military presses were actually pr's at this weight...bw was 175 at the gym with clothes on

[vince318]

Saturday - June 4, 2011
Speed Deadlift off 2 plates-
225x3
275x3
295 6x1 45 sec rest

Tuesday- June 7 - weighed in at 168 all the way down from 193 at my highest lol.....then had to run this morning....strength was bad in the gym but w/e....

Wednesday- June 8, 2011
AM. 3 mile run....slowest in a long time too lol 24:25 time

PM-
Bench
135x5 lol heavy
185x3
225x3
255x1
185x8
190x8
195x8
200x7

Squats-
45x20
135x15
185x10
205x10
225x10

Leg Press- plates a side
2px20
3px10
4px10
5px10
3px20

45 Hyper-
2x10 bw
GHR-
bwx10
bw+10x10

Thursday- June 9, 2011

Pullups- wide overhand from dead hang
bwx8
bw+25x9
bw+25x6
bwx8

DB Rows-
80x10
100x10
100x10
100x10
120x15 straps

Pulldowns- behind head
120x8
135x8
135x8

Rear Delt Machine-
2x12
1x9

Curls-
3 sets

AB Roller-
3x25

still felt weak and overall tired today...

[Coke]

Glad to see you moving on with it and posting in here again man.

[vince318]

thanks man

Monday- June 13, 2011

Deadlift- deload between reps
135x5 + a few cleans
225x5
315 4x4
365 2x2
315x10 tap n go

Pullups- dead hang wide overhand grip
bwx12
bwx10
bwx8
bwx5
bwx5

T- Bar Rows-
2platesx10
3platesx10
4platesx10
2platesx25

Ab Roller-
2x35

deadlift felt extremely light

[vince318]

Wednesday- June 15, 2011

Seated Military- behind head to traps
45x10
95x5
115x5
135x5
135x5
135x5

Dips-
bw+45x8
bw+90x8
bw+115x8
bw+90x11

Front/Side/Rear Laterals-
40s 3x10 each

Shrugs-
225x10
315x10
335x10
335x10
335x10

Plate Twists-
35x20
35x20

AB Roller-
1x40

[Coke]

Good for you dude, no way in hell could I be doing the military presses behind the neck.

[vince318]

ya i've had people tell me not to do them, but they feel comfortable and never bother my shoulders so i dont see the harm.....anyway here's friday's workout

Friday- June 17, 2011

Squat
135x5
135x5
185x3
225x1
275x1
225 6x5 about 60 sec rest

Front Squats-
175x8 wrist hurt and lost grip on this one...
165x10
165x10

Leg Press-
2platesx20
5plates 3x10

Leg Ext-
2x12 light

Decline Situps- weight behind head
bw+25x5
bw+35x5
bw+35x6

Leg Raises-
3x20

[vince318]

Sunday- June 19, 2011

Bench-
135x5
185x3
225x1
265x1
225x6
245x3
225x5
225x4
205 5x5 short rest

DB Incline- steap
70sx7
65sx9
65sx10

Flat DB Flys-
40s 2x12

DBX-
85x8
90x8
95x8

AB Roller-
1x50

[Coke]

Nice job for both days Vince.

[vince318]

thanks man....just cant seem to get rolling the last couple months....legs have been more sore than normal since friday and im not sure what to do anymore as i keep having some really bad sessions lately after 1-2 good ones

Deadlift-
135x5 + a few cleans
225x5
315 4x4
365x2
410xmiss.......

Chins- wide overhand
bwx5
bw+25x3
bw+45x3
bwx10

deadlift felt heavy warming up and loading plates....chinups were bad to...just left after

[vince318]

Wednesday- June 22, 2011

AM- 2 mile run

PM- Full body lol....not sure why i deadlifted again ( felt weak as hell)

Bench-
135x5
185x5
230x6 pr i think

Chins- wide overhand dead hang
bwx5
bw+45x5

Deadlift-
135x5
225x3
315x1
365x1
385x4

DB Military- seated
50sx8
65sx6

BB Rows-
135x5
185x5
225x6

CG Bench-
215x6

Side Laterals/Rear Laterals-
40sx10/45sx8

Curls- straight bar
50x10
80x6
90x6

Reverse Curls-
105x6
115x6

AB Roller-
3x30

[vince318]

Friday- June 26, 2011

Seated Military- behind head
45x10
115x5
115x5
125x5

Dips-
bw+90x8
bw+90x8
bw+90x8
bw+90x12

Front Raises-
35s 3x10

Side Raises-
35sx10
40sx10
45sx10

Rear Laterals-
40sx10
40sx10
30sx15

DBX-
85x8
85x8
100x8
100x7

Overhead Rope Ext-
120x8
135x8
120x8
120x8
120x9

-superset with-

Cable Curls-
135x10
150x8
120x12
120x12
120x13

Shrugs-
225x12
225x30

Abs

[Coke]

This is all hills and valleys bro...got some fine efforts going on in any case.

[vince318]

Saturday- June 25, 2011

Squat-
135x5
185x3
225x2
275x1
205 5x5
225 3x5

Front Squats-
170 3x10

Deficit DL- off 2 plates for speed
225x3
275 10x1 very short rest

Leg Press-
2platesx20
5platesx10
6platesx10

AB Roller-
2x40

[vince318]

Monday- June 27, 2011

Bench-
135x5
185x3
225x3
245x3 wtf this was heavy...
205x5
215x5
225x5
205x6
205 4x5

Incline DB- very steap
65sx10
65sx8
60sx10

Flat Flys- straight arms
35s 3x10

Pushdowns- ez bar went back n forth with grips
5x10

[vince318]

Tuesday- June 28, 2011

Deadlift-
135x6
225x6 was trying diff grips
315x3
365x2
395x4
405x2
405x2

Deficit Deadlift- off 2 plates
335x5
335x5

Front Squats-
135x5
205x4 legs dead

BB Rows-
155x5
205x5
205x8
205x8

Leg Press-
3platesx20
5platesx10

good workout...deadlift is feeling better again

[vince318]

Thursday- June 30, 2011

Seated Military- behind head to traps
45x10
95x5
125x5
125x5
125x5

Dips-
bw+100x8
bw+100x8
bw+100x8
bw+100x9

Front Raises-
40s 3x10

Side Raises-
40s 3x10

Rear Laterals-
35s 3x12

BB Nose-Breakers-
45x15
95x5
125x5
125x5
125x5
115x5
115x5

Flat Tate Ext-
25s 6x15

superset with

Cable Curls -
105 6x15

Shrugs-
245 3x20

[Coke]

Sessions are flowing very well, staying on point guy.

[vince318]

thanks man...

Saturday- July 2, 2011

Squats-
45x10
135x8
135x5
185x3
205x3
225x3
255x3
275x3
295x1 did a walkout with 335 and 365 after this one
225x5

Deficit DL- speed
225x3
275 6x1

that was it...didnt feel like anything else

Monday- July 4, 2011

Bench- widened grip out to ring finger on ring...a little weaker but gonna work with it
45x10
135x10
185x8
205x6
235x4
235x4
235x4
235x3 , 1
205x4 paused
185x10

Incline DB-
70sx8
75s 3x8

Flat Flys-
40sx8
45s 3x8

Overhead Rope Ext-
120 4x10

Leg Raises- with 10 pound db between feet
3x12

Plank x60 sec

[Coke]

Like both sessions, holding it down with the benching and squats.

[vince318]

Tuesday- July 5, 2011 back wasn't ready to deadlift so i stopped early

Deadlift-
135x5
225x5
315x3
365x2

Front Squats-
135x5
185x5
205x5
225x1
235x1
205x5
205x5

BB Rows-
135x5
185x5
225x10 straps
225x6
185x10 drop
135x15

GHR
bwx12
bwx12
bwx12
bwx12

superset with

Ab Wheel-
x25, 20, 15, 20, 20

[vince318]

Wednesday- July 6, 2011

Seated Military- behind head to traps
45x12
95x5
115x5
135x6 pr for going to down so far
135x5

Front Raises-
45s 3x5

Side Raises-
45sx5
50s 2x5

DB Shrugs-
75sx25
90sx20

DB Curl- drop set kinda
50sx5, 40sx5, 35sx5, 30sx6, 40sx5

Cable Curls-
120x17, 8, 5 rp

did a few sets of overhand chins with hands to end of bars...30 total just to stretch shoulders and back some

[vince318]

Friday- July 8, 2011

Squats- oly atg
45x10
135x5
185x5
225x5
255x5
225x5

Bench-
135x10
185x3
215x6
215x6

BB Row-
135x5
185x5
205x10

Flat Tate Ext-
35s 4x10
40s 2x10

V-bar pushdowns-
150 2x10

AB Wheel-
1x40

[Coke]

Solid workouts Vince.

[vince318]

thanks...

Monday- July 11, 2011

AM- conditioning (sprints and random ab sutff)

PM-

Bench-
135x5
185x3
225x1 paused
245x1 paused
255x1 paused pr
260x1 paused pr
205x8
205x7

Squats- oly atg
135x5
190x5
230x5
260x4
205x10

BB Rows-
135x10
185x10
210x10

Speed pulls-
225 3x3

DBX-
80 3x12

AB Wheel-
3x20

still using the wider grip on bench (ring on ring) but it feels so much weaker off the chest..hopefully it gets stronger as i can closegrip my all time max...also have a friend that's 200 pounds and 6'1 been working out with me last 6 months...has went from 220-310 bench...275-455 DL and 205-315 squat

[vince318]

Wednesday- July 13, 2011

yesterday did some conditioning ....tire flips and farmers runs...today deadlift


Deadlift-
135x5
225x3
315x2
365x1
405x1
455x miss at knees
445x1 PR +20

Deficit DL- off 2plates
335x5
335x5
335x5 all dead stop between reps

Front Squats-
135x5
205x3
225x2

Military- standing
warmup
135x6

Chins- wide overhand(hands at end off bars)
40 total

GHR-
bw+10 4x10

AB Wheel-
1x60 pr lol

tweaked my back with the tire flips yesterday and had only planned to do front squat and military today...friend started deadlifting and 135 felt light so i went with it....glad i did ...i pussed out on the 455 at my knees cuz of the back tweak and i didnt feeel like grinding it out ...on another day im sure i would have had it

[Coke]

Good job with the new PRs.

[vince318]

thanks coke..

Friday- July 15, 2011

Bench-
135x5
185x3
205x9 ,1 back was still shot lol

BB Rows-
135x10
215x10

Speed DL-
225 3x3

Dips-
bw+100x8
bw+100x8
bw+100x8

Hack Squats- plates a side
1platex10
2platesx10
3platesx10

some light triceps and side raises

[vince318]

Monday- July 18, 2011

Bench-
45x10
135x8
185x3
225x1
245x3
215 5x5
215x4
205 3x5
205x4
all done with 60-90 sec rest

Incline DB-
65sx8
70sx6
65sx7
65sx6

Flat Flys-
45sx8
40s 3x8

DBX-
80x10
90x10
100x8
80x10

GHR situps-
2x50

AB Wheel-
3x25

[vince318]

this week's

Monday- July 25, 2011

Bench-
135x8
185x3
225x1
265x1
205x8
205x8
205x7
225x4
245x2
135x19 close-grip

DB Bench-
80sx8
80sx8
90sx7

DB Military- standing
55sx8
60sx6
55sx8

Flat Tate Ext-
45s 3x8

Rope Ext-
2x8

Nose-breakers-
105x10
105x8

abs
------------------------------------------------------------

Wednesday- July 27, 2011

Deficit DL- off 2 plates
135x5
225x5
315x1
355x5
355x5

Front Squats-
135x5
185x5
225x3
205x6
225x3

BB Rows-
185x10
205x10

Pullups- hands at end of bars dead hang
bwx12
bwx12
bwx8

abs

--------------------------------------------------------

Friday- July 30, 2011

Seated Military- behind head
45x10
95x10
135x5
135x5
135x5

Dips-
bw+100x8
bw+100x8
bw+110x8
bw+110x8

Front Raises-
35s 2x10, 1x5 drop to
20sx10

Side Raises-
40s 3x10

Rear Lat Raises-
40s 3x12

V Bar Pushdowns-
120x8
150x8
180x8
185x7
190x8

Reverse Cable Curls-
105x8
120x8
120x8
120x8
135x6

Shrugs-
225x20, 15, 15, 15 very short rest

[Coke]

Nice sessions all week long bro.