My Lifting Log....

[vince318]

I've been looking at this site a very long time but have honestly hardly ever posted anything. Decided i would start keeping a log on this site to get some feedback and tips if possible...I have one on Fortified already.

Just some quick info...In the last 9 months i've went from 148-152 to 170-175 in weight. My numbers have increased dramatically but still nothing impressive. I'm 5'6 and hope to do some raw meets sometime in the future at maybe 148 or 165.

Been following the same routine for last couple months and have been gaining nicely on it so i'll continue until i quit gaining.

Today 12-31-09 December, thurs

Bench-used a fat bar
45x25
95x8
135x5
185x2
205x1
225x1
255x1

185x5
190x5
195x5
200x5
205x5
185x11 close-grip PR

Squat
45x12
95x10
135x8
185x2
225x1
245x1
265x1

220x5
225x5
230x5
235x5
240x5 PR
135x10

DB Incline - steep
60x8
65x8
65x8
65x8
65x8

DB Flat Flys
30x8
30x8
30x8
30x8

DB Lunges
25sx20 steps

[vince318]

Friday- January 1, 2010

Wide-Grip Chins gonna kinda do a 5, 3, 1 type thing with these
bw+5x5
bw+15x5
bw+25x7
bwx10 hammer grip..easy

BB Rows
135x8
185x8
205x8

Dips
bwx10
bw+45x8
bw+100x8 PR

Standing DBX
55x8
80x8
95x6
70x15.5.4 (24) rp

Pushdowns
120x12
120x12
120x12

Ez Preacher Curls
35x8
90x11 pr
70x15.5.4 pr (24) rp

Glute-Ham Raise
bwx10
bwx10
bwx10

Decline Situps
25 behind head 3x8

[Coke]

Good luck with your goals man, off to a great start.

[vince318]

Monday...January 4th, 2010 changed it up a bit tonight and did deadlift...this is the first time i've done it in about a year and did everything beltless and no straps or anything...was pleased with my strength


Bench
45x20
95x8
135x7
185x2
205x1
225x1
255x1

190x5
195x5
200x5
205x5
210x5
185x12 PR close-grip

Incline DB - Steep
60sx8
65sx8
70sx8
70sx8
70sx8

Deadlifts - conventional
135x5
185x3
225x3 double overhand til here
275x1
315x1
365x1 (+20 all time PR)
385x1 (+40 all time PR)

Deadlift standing on 2 45 plates - conventional still
185x8
205x8
225x8 all double overhand til here
245x8
265x8 dead stop on all reps on this set

Squat
45x10 front squat
95x12 front squat
135x8 back squats now
185x3
225x3

was very pleased with workout today....I wanted to work up with front squats only but my wrist hurt like hell just from the set of 95 lol so i figured i would play with that another time...will probably try 405 next time as well...the 385 went up as fast as the 315 lol but i can tell im kinda weak off the ground and wanted to just save it

[Coke]

Wow dude, packed a big punch with that effort!

[vince318]

Thanks Cocoa...Lol i think running long distances is stupid, but im in the military and they dont so the lifting kinda sucked today...

ran 4 miles or so...then walked to the gym 30 min later

Tuesday - January 5, 2010

Wide-Grip Chins
bw+15x3
bw+25x3
bw+35x4 lmao..horrible

Rear Delt Machine
2x8

DB Rows
85x25/25

BB Nose-Breakers
45x10
65x10
115x10 PR
85x16.5.4 (25) rp

Ez Preacher Curls
35x8
90x10
75x11.4.4 PR (19) rp

DBX - these are just 2 hand DB extensions overhead
75x12 PR

i got PR's, but im sure they would have been better under better circumstances.....i've been under 20 carbs last 3 days and sore as hell from yesterday's workout and the 4 mile run did not help lol.....

[vince318]

Wednesday 1/6/2010

2 mile rune

[Coke]

Nice job man, keep raising up.

[vince318]

Friday - January 8, 2010....felt pretty beat up still from cutting weight all week and the running crap but lifted anyway...

Bench
45x20
95x8
135x5
185x2 heavy lol wtf ..
205x1
225x1
255x1 felt heavy but an easy rep

195x5
200x5
205x5
210x5
215x5 everything felt heavy but went up easy
185x10 close-grip

Squat
45x10
135x5
135x5
135x5
185x3
185x3
225x1
255x1

225x5 everything felt heavy but i tried to keep tight and push out everything
230x5
235x5
240x5
245x5 PR 5th rep was the ugliest ever lol.....they were all sunk completely to ankles but the last rep my abs gave and damn near lost it forward and instead of just dropping it i still pushed it up like an idiot...im counting it though because everything i did tonight felt really heavy and i know ill do better after a few days of complete rest
135x10 paused last 1 5 seconds at rock bottom

Seated BNP
45x8
95x8
105x8
115x8
125x5
125x5

Glute Ham Raises
bwx10
bwx10
bwx10

[Coke]

Doing great bro, killer volume with solid numbers.

[vince318]

Saturday- January 9, 2010

BB Rows
155x5
185x5
205x5
225x5
225x5
225x5
225x5
225x5

Pulldowns
120x8 behind the head - wide grip
135x8 " "
150x8 close-grip underhand to upper abs
180x5 " "
195x5 " " pr of some sort on these last 2 sets

Rear Delt Machine
3x8

BB Nose-Breakers
45x10
65x10
100x8
120x7 pr
115x6
115x6
115x6
115x6

Pushdowns
5x8

Overhead Rope Ext
90x12
90x12
90x12

Standing BB Curls
45x8
95x8 pr
75x13.4.3 pr (20) RP

Chins
bwx8 close hammer-grip...was dead, just did to finish off back / arms

[Coke]

Super session guy, nose breakers rock, lol.

[vince318]

been having to run A LOT lately and as a result my legs / lower back is fatigued as all hell and killing me ....tried to squat tonight though and it was a no go

January 12, 2010

ran 1.5 mlies today goin back in forth between sprinting and jogging then did a buncha random bodyweight exercises.....went to gym afterwards...lower back is killing me and squats just didnt wanna work today

Bench
45x20
95x8
135x5
185x2
205x1
225x1
255x1

200x5
205x5
210x5
215x5
220x5 PR
185x10 close-grip

Squats felt bad and 135 felt damn heavy ...all this runnin has my legs/lowerback fatigued as all hell
45x15
135x5
135x5
185x3
225x1
230x2...just quit...thought maybe i would skip the warmup and try to go straight to sets but no go

Incline Bench-closer grip
155x8
165x6 pr
175x5 pr
185x3 pr

inclines are only PR's because that's the first time i've ever really worked up a little heavy on them or did them in a long time.....bench was easy considering how bad i felt but whatever

[Coke]

Probably best to go much lighter on squats after running depletion, still did fine..props on the benching PRs.

[vince318]

Wednesday- January 13, 2010

Squats
45x15
95x10
135x5
185x3
225x1
255x1

230x3
235x3
245x3 everything felt soooooo heavy lol but i just dropped to 3's and worked up to last weight i did 5 with

BB Rows
155x5
185x5
225x5

Rear Delt Machine
6x8-10

Pulldowns
105x8 wide grip behind head
135x8 " "
150x8 close reverse grip
165x8 close reverse grip

BB Nose-Breakers
45x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10

DB Hammer Curls
35sx15

BB Curls
45x8
95x9
75x13.5

forgot to post this workout from last week...i felt so beat up during it and aggravated...prolly why lol

here's the one from today

Monday- January 18, 2010


Bench
45x20
95x8
135x5
185x2
205x1
225x1
245x1
265x1 PR smooth and solid...had more here!!!!!

205x5
210x5
215x5
220x5
225x5 PR

Squats
45x12
95x8
135x8
185x3
225x1
245x1
265x1 very solid n strong

240x3
245x3
250x3 these were actually easy reps..my all time pr is 255x3 so im hoping to pass that in the next few workouts

185x5
185x5
185x5 these 3 sets were done as explosively as possible basically in the hole til about 3/4 the way up without locking out....60 second rest interval

DB Incline
60sx8
65sx8
70sx8
75sx6

Shrugs
225x10
225x10
275x10 mix grip
275x10 mix grip
185x20 normal grip

amazing what 4 days of no running and lifting does ...shoulders still kinda achy but otherwise felt good today

[Coke]

Damn dude, you are ridiculous, lol.

[vince318]

Tuesday - January 19, 2010

Chins - close-hammer grip
bwx8
bw+25x8
bw+45x3
bw+10x10

Rear Delt Machine
5x8

DB Rows
80x10/10
80x10/10
80x10/10

BB Nose-Breakers
45x10
65x12
100x8
100x8
115x6
115x6
125x4
125x4

DBX
50x10
55x12
65x12

BB Curls
45x8
95x10 some cheat pr though lol
75x11.5.4.3 bout 15 second rest in between

AB Pulldown
x10
x8 just picked 2 random heavier weights

lol chins felt heavy and i was wondering why...i weighed 182 after workout...heaviest i've weighed in over 4 years although im still taking creatine and coming off a 4 day carb load lmao....after i peak this routine i think im goin to a 5, 3, 1 split to allow more days rest and start doin deadlifts more than once a year lol..also goin to drop back down to around 160-165 and stay

[Coke]

Pretty good workout overall.

[vince318]

thanks Cocoa

Wednesday - January 20, 2010

3 mile run up and down hill
Buncha Abs

[vince318]

Friday - January 22, 2010

Bench
45x20
95x8
135x5
185x2
235x1
265x1 heavier than last time

210x5
215x5
220x5
225x4 blah
160x13 close-grip
160x10 close-grip

id been up a very long time and tried to force the workout.....ill go in tomorrow and do squats / some incline then back / arms the next day

[vince318]

Saturday - January 23, 2010

Incline Bench-
45x10
135x8
145x8
155x8
165x8 pr
175x6 pr

Squats
45x12
135x8
185x3
225x1

245x3
255x3
260x3 pr these were nice and smooth...3rd slowed just a bit

185x5
185x5
185x5
185x5 60 sec rest intervals..done explosively as possible from in the hole to 3/4 way up

Standing BNP
45x10
95x10
95x10

GHR
bwx10
bwx10
bwx10

super set with

AB pulldowns
x10
x10
x14

felt much better today than yesterday...one of these days im gonna listen to myself and just go a day later...

[Coke]

Nice job with the back-to-back efforts.

[vince318]

thanks cocoa!

Sunday - January 24, 2010


BB Rows
155x5
185x5
205x5
225x6
225x6
225x6
185x10

Chins- close hammer grip
bwx12
bwx12

Shrugs- double overhand just to work on grip some
135x10
185x25
225x15

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

DBX
65x8
75x8
80x8
95x7 pr

Overhead Rope Ext
90x12
105x12
120x8

EZ Preacher Curls
45x8
95x6 pr
75x12.4.3 pr (19) rp

Preacher Machine - 1 arm curl
30x10 each arm
30x10
30x10

[Coke]

Fine and thorough session Vince.

[vince318]

Wednesday - January 27, 2010

Bench
45x20
95x8
135x5
185x3
205x1
225x1
265x1

210x5
215x5
220x5
230x5 PR
185x10 close-grip

Squats
45x10-15
95x10
135x8
185x3
225x3
245x3
265x3 PR

Incline Bench
135x8
145x8
155x8
155x7

Shrugs
185x25
185x25
225x15

GHR
bwx10
bwx10
bwx10
bwx10
bwx6 +4

AB pulldowns
x10
x6 heavy as hell

felt good today...did a lap on the track then a few sprints before (mandatory lol) waited an hour before goin to the gym

lol shoulder was bugging me on bench but felt good warming up...when i got to 220 it was harder and i got pissed cuz i thought i wouldnt do 225x5 again lol so i just loaded 230 n said to hell with it....psychin up works lol, i got it without even grinding the 5th rep...dropping to 3s now though

squats felt good and strong maybe 275x3 soon if my eyeballs stay in my head lol....shrugs were just for grip again double overhand and GHR im gonna keep doin and add weight eventually...

[Coke]

Props on the new PRs man.

[vince318]

thanks man

Thursday - January 28, 2010

DB Rows
65x10/10
85x25/25
100x10/10

BB Rows
155x10
185x10

Dips
bw+45x8
bw+90x8
bw+115x5 pr
bw+45x15

DBX
65x8
80x8
95x8 pr kinda..not the strictest form on the last one

Pushdowns
120x8
150x12

DB Curls
35sxrepout
40sxrepout

felt good today...just focused on form and grip for db rows/bb rows and then pushed the triceps...got a 3 mile run in the morning at 4 45 am lol

[Coke]

The early am running is impressive as are the high reps, especially with the rows.

[vince318]

Friday- January 29, 2010

ran around 3.5-4 miles..it ended up being a lot farther than 3 miles


Sunday - January 31, 2010

Bench
45x20
95x8
135x5
185x3
205x1
225x1
255x1

225x3
230x3
235x5 PR
185x10 close-grip

Squats
45x15
95x10
135x8
185x3
230x3
250x3
270x2 PR
205x10

Incline DB
60sx8
65sx8
70sx8
80sx5

Glute Ham Raises
bwx10
bw+10x8
bw+10x8
bwx11

legs were still sore from last time and the run friday...i felt weaker on them from the beginning but went ahead and tried...i think im good for a 275x3 ...may kinda deload squats next time then go for that the time after...i was only goin to do 3's originally on bench but decided i would try 5...that's a true 5rm as the 5th rep was ugly lol

[vince318]

Monday- February 1, 2010

6 AM...3 mile run


PM

DB Rows
65x10/10 a side
95x8/8
120x6/6 straps...
120x8/8 adjusted the straps and they were easy...gonna only use em for the heavy sets
120x8/8
80x20/20 no straps

Wide-Grip Chins
bwx10 dead lol

DBX
60x8
70x8
80x8
95x6
80x12

Curls
2 sets

the run was not to bad, but i was just drained for the rest of the day so i hit my back kinda hard with one movement and just finished up quickly

[Coke]

Good job for both days Vince.

[vince318]

Wednesday- February 3, 2010

Circuits....

tire flips bout 60 feet
log lifts
tire drags with rope
chinupsx10

did it about 4 times through...the tire flips were 3 man flips which was gay lol but my team won each time..

i wanna squat tomorrow but i've been moving heavy crap last 2 days for a buncha different offices -desk, tables, etc + this and running monday and i have an 8 mile run friday.........I'm getting so aggravated with all the extra stuff i dont care about or want that i dont know what to do..may just squat tomorrow anyway and let friday's run suffer lol

[Coke]

It would be better to really go for the squats on Friday imo, but everyone has to do their own thing, their own way, the way they see fit.

Nice seeing you do the circuits.

[vince318]

lol the run is friday morning or i would have waited...i have nothing left to squat after running so i went ahead with it today and managed well......


Thursday - February 4, 2010

Bench
45x20
95x8
135x5
185x3
205x1
225x1
255x1

225x3
230x3
235x3
185x10 close-grip

Squats
45x10
95x10
135x8
185x3
225x1
255x1
275x3 PR
205x5

Incline Bench
135x10
145x10
145x8

Shrugs- for grip, double overhand on thick bar
135x10
225x15
225x15
225x15

GHR Situps
bw+25x10
bw+25x10

GHR
bwx12
bwx12

AB pulldowns
x10
x6
x5

lol drank an energy drink and went to the gym despite all the stuff i've been doin...the squats took everything i had but they were deep and solid...bench felt heavy as **** but i expected it as my upper body is already sore from all the moving of stuff i've been doin...run tomorrow morning then back/arms tomorrow evening...gonna rest up a few days after

[Coke]

Wow, super session overall guy.

[vince318]

Friday- February 5, 2010

lol i was told the run was gonna be 8 miles...but they changed their minds

AM - 4 mile run.......weighed in at 170 on the nose and got taped in because i lost an inch somehow lmao....was 16 inch neck and 32 at the waist whatever...



PM

BB Rows
185x8
195x8
205x8
215x6
225x6 straps
235x4 Pr straps
135x15

DB Rows
80x10/10
100x10/10
120x10/10 pr

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

BB Nose-breakers
45x12
65x10
95x8
115x8
115x8

V Pushdowns
135x12
150x12
165x6

Ez Preacher Curls
35x8
95x9
75x14.4.3

good day felt good

[vince318]

Monday- February 8, 2010................went ahead and switched over to 5, 3, 1 because of all the running

AM ran a lil over 3 miles



PM

Bench
45x20
135x8 warmup

150x5
175x5
200x10

Close-grip Bench- index on smooth
135x10
145x10
145x10
145x10
145x10

DB Rows
80x10/10
100x10/10 grip was goin at the end so i dropped back
80x10/10
80x10/10
80x10/10

Good workout...my legs were feelin the run so i just went ahead and ran with the 5 3 1...getting tired of tryin to force it when i know my squat workout will suffer some days..Deadlift tomorrow

[Coke]

Fine efforts, including the running, ought to be feeling great as a result of it too.

[vince318]

Tuesday - February 9, 2010

Deadlift
135x8
185x5

225x5
260x5
295x12

Deadlift standing on 3 inch platform - 1st 4 sets double overhand
205x10
205x10
205x10
205x10
205x10

AB Pulldowns
pin4x10
pin4x10
pin4x10
pin5x10
pin5x10

good day...the 200x10 on bench and this set on DL are both PR's but im using them as base numbers for the next few waves to beat........Run in the morning

[vince318]

Thursday- February 11, 2010

Standing Military
45x10

80x5
90x5
100x16 lol

Chins
bwx10 wide overhand
bwx10 " "
bwx10 close hammer
bwx10 underhand medium
bwx7 wide overhand
bwx5 really wide hammer
bwx8 close hammer
60 total

DB Flat Bench
60sx10
65sx10
70sx10
75sx10
80sx10
85sx9 gassed lol

Pullover Machine
110x10
110x10
110x10

BB Curls
45x10
65x10
95x6

BB Nose-Breakers
45x12
65x10
95x10
95x10
95x10

[Coke]

Sessions are looking tight bro.

[vince318]

Friday - February 12, 2010

Squats
45x10
135x5
135x5

165x5
190x5
215x14 pr ...lol i've hit PR for reps on every bit of this first week of 5's on 5 3 1 but gonna use these numbers as base numbers for next wave
155x10
155x10
155x10
155x10
155x10

GHR
bwx10
bwx10
bwx10

AB Pulldowns
pin5x5
pin6x5
pin6x5
pin6x5

forgot to post the extra mess i did this week...i went swimming some tuesday and thursday and ran about a mile and half wednesday..nothing to strenuous though

[Coke]

Handling things quite well, nice to see the swimming in the mix along with the workouts and running.

[vince318]

Monday- February 15, 2010

Bench
45x20
95x8
135x5

165x3
185x3
210x10

Close-Grip Bench- index on smooth
145x10
155x10
155x10
155x10
155x10

Chins- Wide overhand grip
bw+10x10
bw+25x5
bw+10x5 7 sets
50 total

Machine Pullovers
110x10
110x10

Overhead Rope Ext
105x10
105x10
105x10

bench was pretty easy...that close-grip seems to make bench feel so much easier

[vince318]

Tuesday - February 16, 2010

Deadlift-
135x5
135x5
185x5
225x3

240x3
275x3
310x10

DL for volume- from floor 1st 3 sets double overhand
225x10
225x10
225x10
225x10
225x10

GHR Situps- 25 behind head
bwx10
bwx8

AB Pulldowns
pin4x15
pin5x8

good workout..deadlift is fast becoming my favorite lift lol

[Coke]

Like those back-to-back workouts dude.

[vince318]

thanks man

Thursday- February 18, 2010 Military 3's week wave 1

Standing Military-
45x16
65x10

85x3
95x3
110x13

DB Flat Bench
75sx8
80sx8
85sx8
90sx8
90sx8



Friday- February 19, 2010 Squats 3's wave 1

Squats
45x15
95x10
135x8

175x3
205x3
230x3...i felt pretty bad today ..did an obstace course 3-4 times in the AM that just drained the hell outta me...kept it at the required reps
155x10...skip the 5x10 lol no energy

[Coke]

No doubt, the obstacle course depleted you by the time you got to the squats, did fine just the same. Solid pressing too.

[vince318]

Saturday- Feburary 20, 2010 felt soooo much better today and just wanted to redo squats lol

Squats
45x15
135x5

175x3
205x3
230x10

Cleans from the Floor
115x5
135x5
155x3
175x3
175x1
135x3 lol these were all easy cept the 175 but its just awkward and i know im muscling it up mostly

GHR
bw+10x8
bw+10x8
bw+10x8

DBX
70x8
75x8
80x8
85x10
90x10

AB Pulldowns
pin5x10
pin6x6

done felt good...will start 3 days a week next week...mond, wed, friday to allow better recovery

[vince318]

Monday- February 22, 2010

AM - 4 Mile run..very fast pace first 2 miles then slowed down a lil on last 2


PM

Bench
45x20
95x8
135x5

175x5
200x3
225x6

Close-grip Bench
155x10
155x10
155x10
165x10
165x10

Chins
bw+10x5 wide overhand
bw+25x5 med underhand
bw+35x5 med underhand
bw+45x5 med underhand
bw+10x5 4 sets wide overhand
bw+10x10 med underhand
50 total

DBX
75x8
80x8
85x8
95x6

EZ Preacher Curls
35x8
95x8
65x29 rest paused

everything kinda felt heavy today more than likely from the run but i still managed a pr so am pleased with that....

[Coke]

Sessions are ace for both days man.

[vince318]

thanks man

Wednesday - February 24, 2010

AM - 3 mile run

PM-

Deadlift-
135x5
135x5
225x3
225x3

260x5
295x3
325x8

225x10
225x10
225x10

AB Pulldowns
3 sets

Rear Delt Machine
3 sets

felt tired as hell today...im so sick of running lol..

[Coke]

Props on the deads PR.

[vince318]

thanks man

Friday - February 26, 2010


AM- 4 mile run



PM

Standing Military- 5,3,1 week
45x12
65x8
90x5
100x3
115x12

Bench
185x8
205x8
205x8
205x8

Dips
bw+45x10
bw+80x8
bw+80x8
bw+80x8

DB Rows- 1 arm
80x12/12
80x12/12
80x12/12
80x12/12
80x12/12

had an surprisingly good workout today despite how i felt goin into it...this running is wearing me down more than anything

[Coke]

..this running is wearing me down more than anything

You are paying the cost to be boss with the superior conditioning level, average people don't be doing what you do.

[vince318]

Monday- March 1, 2010

AM- 4.5 mile run


PM-


Squats 5, 3, 1 week
45x10
95x10
135x8

190x5
215x3
240x5 had more in me but got mad cuz so many people around me while i was squatting and racked it

Squat from the hole to 3/4 the way up as explosive as possible
115x5
135x5
185x5
185x5
185x5
185x10
185x5

Leg ext
130x10
130x10
130x10

GHR
bwx12
bwx12
bwx12

AB pulldowns
pin4x10
pin5x10
pin6x7

[vince318]

Wednesday - March 3, 2010....wow at the doms from monday's run / squats...i could barely walk and had to run still


AM- close to 3.5 miles...just a tad under



PM-

Bench
45x20
95x8
135x5
185x3
205x1
225x1
245x1
265x1

185x8
185x8
185x8
190x8
195x8

Incline DBs- steap as hell...might as well been military
60'sx8
65sx7

Shrugs- double overhand for grip
135x15
225x20
225x20

AB Pulldown
pin6x8
pin6x8

i've kinda come to the conclusion that i liked the workouts so much better the way they were set up (working up to a heavy single) so...Im gonna do bench and squat programs the way i was doin before but on seperate days and im gonna alternate squat/ DL workouts..

[Coke]

Way to tweak your split bro, if it ain't broke don't fix it, lol.

[vince318]

Thursday- March 4, 2010

Deadlift - should have rested i was way to sore to try this lol
135x5
135x3
185x5
225x3
275x3
315x1
365x1
405xm got it about to knees ...
390x1 5 pound pr lol
315x3
315x3
315x3

Chins-
bwx10 wide overhand
bwx10 med underhand
bwx10 med overhand

BB Nose-Breakers -
45x12
65x10
95x8
115x8
115x8
115x7

Preacher curl machine
1 arm 3 sets
2 arm 3 sets

[Coke]

Good stuff there with the deads and overall dude.

[vince318]

Friday - March 5, 2010

set of pullups (21)
set of crunches - didnt count
3 mile run 23:23

was still sore so run suffered

[vince318]

Sunday- March 7, 2010

Bench -
45x20
95x8
135x5
185x3
205x1
225x1
245x1
270x1 pr

185x8
185x8
190x8
195x8
200x7 lol this wasnt failure but i was taking very short rest breaks and didnt wanna grind out an 8th

Dips
bw+45x5
bw+90x5
bw+115x5
bw+115x2 lol...there went that thought, was gonna do 5x5
bw+90x3 to make 5 and just called it here

felt alright today and decided to go for a small pr because the warmups felt pretty good...gonna redo the 8's with same weight next time just because and take about 2 min rest or more lol...squats tomorrow, then back / arms tuesday then i'll be back to the 4 day week as i was doin

[Coke]

Solid training with the benching and dips man.

[vince318]

thanks coke.

Monday- March 8, 2010

AM- 3.5 mile run

PM

Squats
45x15
135x5
135x5
185x3
225x1
255x1

185x8
185x8
185x8
190x8
195x8

GHR
bwx10
bwx10
bwx10
bwx10
bwx10

Decline Situps on GHR weight behind head
bw+15x10
bw+25x10
bw+15x10
bw+15x10
bw+15x10

Leg Ext
130x10
130x10
130x10

i've noticed my quads literally look smaller probably from all the running...gonna really push the squats over the next couple of weeks and just let the running suffer lol....

[Coke]

I am assuming the running involved are not sprints followed by intermittent jogging, if that be the case your quads would blow up imo. Otherwise, I do understand the dilemna dude.

That's a lot of squats there, plenty of ab work too.

[vince318]

i wished it was sprints with jogging....most days it's a decently fast pace the whole thing and sometimes it's really fast then slowed down just enough to catch the breath..i run with a bunch of other people so i cant really run at my pace

Tuesday- March 9, 2010

BB Rows-
155x5
185x8
185x8
185x8
185x8
185x8
135x20

Wide-Cable Rows-
135x8
150x8
165x8
165x8
165x8

DBX these were not as deep as normal...hands went to ears because of the seat i was sitting at..i would hit the weight on the back..still counting as prs lol
75x8
80x8
85x8 first 3 sets were deep and standing up
95x8 pr these were on the seat
100x8 pr

Pushdowns-
130x8
145x8
160x8
175x8
180x6

Incline Tate Ext
25sx12
30sx12
30sx12

Ez Preacher Curls
45x8
65x8
85x6
85x6
95x4
55x20
55x10 wide grip

good 4-5 mile run tomorrow lol

[Coke]

Over the top with the 20 rep rows and curls, nice job throughout.

[vince318]

Wednesday- March 10, 2010

4.37 mile run



Friday- March 12, 2010

AM- 6 mile run

PM -

Bench
45x25
95x8
135x5
185x3
225x1
245x1
275xm half way up lol...i was drained dunno why i even tried...i felt like ass since the run

185x8
185x8
190x8
195x8
200x8
155x15 close-grip

Squat
45x12
95x10
135x5
185x3
225x1
275x1 easy....i felt horrible and tired but this was the easiest 275 ever

Deadlift
135x5
225x5
275x4
275x4
275x4
275x4
315x2
275x10

Incline DB
50sx8
60sx8
65sx8
70sx8
75sx5 dead

GHR
bwx10
bwx10
bwx10
bwx10
bwx12

Leg ext
x15
x12
x10

[Coke]

Owned the big three movements and some, looks great.

[vince318]

thanks coke....

Saturday- March 13, 2010

Chins-
bwx5 wide overhand
bw+25x3 underhand
bw+45x3 underhand
bw+70x1 underhand
bw+90x0 lol couldnt get my chin over...bout half an inch away
bw+25x5 wide overhand
bw+25x3
bw+25x2

DB Rows
80x10/10
100x10/10 straps
120x12/12 straps

Pullovers
70x8
70x8
70x8

Pushdowns-
120x8
135x8
150x8
165x8
180x7

Dips-
bw+45x12
bw+45x12
bw+45x18

Ez Preacher Curls
75x8
75x12

[Coke]

Solid effort throughout guy.

[vince318]

Tuesday- March 16, 2010

Bench-
45x25
95x8
135x5
185x3
205x1
225x1
255x1

185x8
190x8
195x8
200x8
205x8
155x16 close-grip

Squats
45x15
135x8
185x3
225x1
275x1 easy again...

185x8
190x8
195x8
200x8
205x8

Incline DB- Steap
65sx8
65sx8
65sx8
65sx8
65sx8

GHR
bwx10
bwx10

felt alright today...got a 4-5 mile run tomorrow morning and i'll do back / arms in the evening

[Coke]

Big workout dude, covered a lot of ground.

[vince318]

Wednesday- March 17, 2010

AM- 4.9 mile run

PM-

BB Rows
135x10
205x8
195x8
195x8
195x8
195x8 meant to do 195 first set lol

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

Pushdowns
120x8
135x8
150x8
165x8
180x6

Incline Tate Extensions
30sx12
30sx12
30sx12

superset with

Incline DB Curls
30sx12
30sx12
30sx8

dips are feeling good...seems like they carry over to bench and bench carries over to them lol

[vince318]

Saturday- March 20, 2010

Bench-
45x20
95x8
135x5
185x3
205x1
225x1
255x1

190x8
195x8
200x8
205x8
210x7 damnit
155x15 close-grip

Squats
45x12
135x10
185x8
225x8
255x3

Deadlift-
135x8
225x5
275x4
275x4
275x4
275x4
315x2
355x2 pr....easily had 3-4 more
275x10

Pushups- with feet elevated and a weight held on top of back
bw+45x10
bw+90x7
bw+45x15
bw+45x15
bw+45x13

Rack Pulls-
315x10
365x3 lol shot...and these sets were harder than normal DL

squats and deadlift felt good as hell and DL was easiest it's ever felt...i cut squats short cuz i wanted to DL but i could have definitely got a nice pr with the 255 set

[vince318]

Sunday- March 21, 2010

Chins-
bw+25x5 wide overhand
bw+25x8 underhand
bw+25x8
bw+25x8
bw+25x8

DBX
50x10
80x8
85x8
90x8
95x8

Rope Pushdowns
90x8
105x8
105x8
105x8
105x12

Standing Curls with curl bars - went back and forth between wide and narrow grip
80x10
80x10
70x10
70x10
70x10
70x10

Pushups- feet elevated
x25
x25
x25
x25

[Coke]

Super sessions dude, keep it up!!

[vince318]

Monday- March 22, 2010

4.3 mile run

[vince318]

Wednesday- March 24, 2010

AM- 5.5 mile run........


PM- Dunno why i even tried...felt weak and tired as hell

Bench
45x15
135x5
185x3
205x1
225x1
255x1

190x8
195x8
200x8
205x8
210x7 any other day i'll have it
185x9 close-grip

Squat
45x12
135x8
185x3
225x2
275x1 hard as ****.....

Seated Military
115x8
120x8
125x6
130x5

GHR
bwx10
bw+10x8
bw+10x8
bw+10x8

not sure what to do....i dont feel like my strength is goin up anymore and it's really getting to me...i know what i need to do- STOP RUNNING but i dont have a choice at the moment.....really pissed at the situation at the moment....got a damn 7-7.5 mile run friday

[Coke]

I'm so impressed with the running that I'd hate to see you stop it, maybe add in more cals in the form of carbs - do what you must either way dude. Numbers were still tight, make no mistake.

[vince318]

thanks man...keeps me motivated and i've actually bought some waxy maize mess to play with and see how it works out....the running is staying although im not a big fan of it lol

Thursday- March 25, 2010

AM-

Chins- wide grip overhand
bwx8
bwx8
bwx8
bwx8
bwx8

alternated with

Incline DB Bench- Steap
60sx8
65sx8
70sx8
75sx8
80sx5

PM-

Chins- wide overhand, did first set of chins before BB rows then the rest were done after
bwx10
bwx10
bwx10
bwx3 to upper abs/sternum and closer grip
bwx8 underhand

BB Rows-
155x8
185x5
205x5
225x6
225x6
225x6
225x6

Upright Rows
4x10 light

BB Nose-Breakers-
45x12
65x10
95x10
105x8
105x8
105x8
105x8

Ez Preacher Curls-
85x9
70x12.5.4 (rp)

kinda pissed lol....felt good today but kinda achey, squats would have went well i think if i had just waited til today

[vince318]

Friday- March 26, 2010

8 Mile run

[vince318]

Sunday- March 28, 2010

Bench
45x20
95x8
135x5
185x3
205x1
225x1
255x1

190x8
195x8
200x8
205x8
210x8 pr finally got it with volume before lol....

Close-Grip Bench- index on smooth
135x8
145x8
155x8
165x8
175x8
135x20

Squats
45x15
95x10
135x8
185x3
225x1
275x1 this was really strong today....could have tripled easily

205x8
205x8
205x8
215x8
225x8

Standing Military-
45x10
95x6
115x6
135x5 pr

was sposta deload i know lol but i felt good and wont be lifting at all til saturday or maybe even sunday/monday.....

[Coke]

Always like to see some red man, lol - props.

[vince318]

thanks man

Monday- March 29, 2010

AM- 4.5 mile run


PM

Chins- underhand med grip
bw+25x8
bw+35x6
bw+35x6
bw+35x6
bw+35x6
bw+35x6
bw+35x6
bw+35x6
50 total

BB Nose-Breakers
45x20
65x15
95x12
105x8
105x8
105x8
105x10

Cable Curls
105x10
120x10
135x8
150x6
150x5

Superset with

1 Arm Cable Extensions - reverse and normal grip alternating
40x10
40x10
40x10
40x10
55x10

AB Pulldowns
pin5x10
pin5x10
pin6x7

GHR
bw+10x8
bw+10x8
bw+10x8
bw+10x10 pr

[vince318]

Wednesday- March 31, 2010

4.5 mile run

[vince318]

Friday - April 2, 2010

Bench
45x20
135x5
185x3
205x1
225x1
255x1

195x5
200x5
205x5
210x5
215x7 pr felt weak today...all the warmups were heavy..was shooting for 8

Deadlift
135x5
225x5
285x4
285x4
285x4
285x4
325x2
365x2 pr
285x10

Front Squats-
45x10
95x10
135x2 lol bar rolled outta hands

DB Incline- Steap
60sx8
65sx8
70sx8

I did a ton of sprints in the AM....felt tired before goin to the gym and wanted to sleep but went ahead and went....i felt weak but Deadlift felt really easy(as in had atleast 5 with 365) i get to sleep in a few days and no running so should be good by next workout

front squats are easy but they are hard as hell on my wrist and i was having a hard time figuring out how to hold it without it rolling out lol....maybe with some more work i can work up to something decent

[vince318]

Saturday- April 3, 2010

BB Rows
135x15
155x8
185x5
205x5
215x5
225x5
235x5 pr

DBX
50x10
60x10

Dips
bw+45x5
bw+90x5
bw+125x5 pr
bw+125x5
bw+125x5
bw+125x5

BB Nose-Breakers
45x20
65x15
95x12
105x10
115x10

-superset with-

BB Curls
45x12
65x10
65x10
75x8
75x8

GHR
bwx15
bwx15
bwx14

-superset with-

Rear Delt Machine
3x10

felt strong as hell today...i thought i had 2 45s n a 25 on dips and it was a 35 lol...anyway it was really strong and so i just did a few more sets with it......goood day

[Coke]

Killer training bro, clearly moving on strong!!

[vince318]

was gonna rest an extra day but have a 5.5-6 mile run tomorrow so went ahead with it....i could tell i wasnt recovered for bench or squats lol....deadlift/bb rows and the heavy dips/arms- still felt kinda drained and just overall weak today but did ok........I know for a fact now that i cant recover every 4 days from heavy DL like i can squats so im goin back to the pure squat / bench and letting DL just go up as squat goes up


Tuesday- April 6, 2010

Bench-
45x20
95x8
135x5
185x3
205x1
225x1
255x1 easy rep but should have been stronger

200x5
205x5
210x5
215x5
220x5
205x5x5

Squats-
45x15
135x5
135x5
185x3
225x1
275x1 easy but same as bench..should have been stronger

210x8
215x8
220x8
225x8

DB Incline- Steap
70sx8
70sx8
80sx4 just died out lol

thinkin of just doin some chins/db rows and some cable crap for arms just to recover some and lift again saturday

[Coke]

I know for a fact now that i cant recover every 4 days from heavy DL like i can squats...

The fact that you can recover within 4 days for squats is a damn good deal, you are lucky.

[vince318]

Wednesday- April 7, 2010

AM- close to 5 mile run



PM

DB Rows
80sx10/10
100sx10/10
100sx10/10 straps
120sx15/15 pr straps

Ez Preacher Curls
65x10
65x10
65x10

-superset with-

DBX
60x10
80x10
80x10
80x10

DB Curls
3 sets

Rope Pushdowns
3 sets

took it easy for the most part

[Coke]

Always impressed with the running, followed by the lifting later in the day.

[vince318]

yesterday's n today's.....

Friday- April 9, 2010

4 mile run...

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

Saturday- April 10, 2010

Bench
45x30
135x5
185x3
205x1
225x1
275x1 PR

205x5
210x5
215x5
220x5
225x5
205x5
205x5
205x5

Squats
45x12
135x8
185x3
225x2
255x1
275x1

185x10
205x10
225x8
245x5

DB Incline- Steap
70sx8
70sx8
70sx8
50sx13 as seated military..moved it up one notch

Shrugs - double overhand for grip
135x10
225x15
245x12
185x25

felt pretty good today except for my legs still being sore for some reason....i changed the shoes i've been running in and although i havnt been running as far, these are faster pace with all out sprinting almost at the end

[vince318]

Sunday- April 11, 2010

Squats-
45x15
135x5
135x5
185x5
185x5
225x5

Chins-wide overhand
bwx10 3 sets done throughout squat sets

BB Nose-Breakers
45x15
65x15
95x12
125x6 pr
125x8 pr
125x6

Dips-
bw+45x15
bw+45x15
bw+45x17 lol should have done 20 first instead of tryin it the last set

Overhead Rope Ext
105x17

Curls-
buncha random sets done between almost every set of triceps lol...just randomly did weight and reps with standing BB/cables / whatever was open



Monday- April 12, 2010

AM- 3 mile run


PM

Squats-
45x10
135x3
135x3
155x3
185x3
205x3
225x3
245x1
265x1
285x1 PR
225x3
225x3
235x2
235x2

[vince318]

Tuesday- April 13, 2010

Squats-
45x15
135x3
135x3
185x3
225x3
245x1
265x1
225x3
225x3
225x3
225x3
225x3

Deadlifts-
275x3
295x3
315x3
335x2
335x2
335x2
335x2
335x2
365x2


WEDNESDAY- April 14, 2010

AM- 4.5 mile run


PM

Close-grip Bench- index on smooth
45x20
95x15
135x10
185x3
205x3
225x1
245x1
265x1 pr with this grip
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
185x9

Squats
45x15
135x5
135x5
185x3
225x1
275x1
295xm lol im not countiing it cuz i chickened out and stopped right at parallel....the rest have been bouncing hams off calves as low as humanly possible
245x2
245x2
245x2
245x4
245x2
245x3

Chins med underhand grip done between few sets of squats
bwx10
bwx10
bwx10

DB Inclines-
60sx8
70sx8
80sx8 pr
80sx6

Hypers
bwx10

GHR
bwx15

[Coke]

Amazed the way you squat with such frequency...great efforts throughout guy.

[vince318]

Thursday- April 15, 2010

Squats
45x15
135x5
135x5
185x3
225x1
275x1

Deadlift-
135x5
225x3
315x2
365x1
335x8 pr could have done 1 more and possibly ground out a second...i was mentally not there at all today

Chins- med underhand - last 2 sets were done after i left the gym lol
bwx10
bwx10
bwx10
bwx10
bwx14
bwx12 wide overhand

Machine Pullovers-
4x8-10



Friday- April 16, 2010

AM- 6.3 mile run


PM-

Squats-
45x15
135x5
135x5
185x3
225x3
255x2
275x1
295x1 PR yes sunk this one alllllll the way down and wasnt to bad...
265x1
265x2

-superset with-

BB Nose-Breakers-
45x20
65x20
95x12
105x10
105x10
105x10
105x10

Rack Pulls-
225x3
315x3
365x5
405x2

Rope Pushdowns-
x12
x8
x20

[Coke]

Training is awesome Vince, keep it up.

[vince318]

thanks man.

Monday- April 19, 2010

3.5mile run. i barely finished this run and even ran slow...my lower back would throw fits everytime i tried to run at a decent pace.....i just dont see squatting and deadlifting like that working with all this running

[vince318]

Tuesday- April 20, 2010

Bench-
45x20
95x10
135x5
185x3
205x2
225x1
245x1
255x1

190x10
190x10
190x8
190x8
190x10

Incline DB- steap as in bout 10degrees away from 90 lol
50sx8
55sx8
60sx8
65sx8
65sx8

Machine Flys
2x12

DB Flat Flys
25sx12

the machine was messed up so i switched to DB the last set of flys....bench kinda felt off today but strength was good...ended up doin a few more reps than 8's on couple sets lol.......

[Coke]

Fine flat benching and inclines as well man.

[vince318]

thanks coke

Wednesday - April 21, 2010

AM- 3.5 mile run

PM-

Deadlift-
135x5
225x3
275x2
315x1
365x1

295x8
300x8
305x8
310x8
315x8

Front Squats- i'll be able to do a good bit more once my wrist get used to it...these hurt like hell on my wrist lol
135x3
145x3
155x3
165x3
185x3

Wide-Cable Rows-
105x8
120x8
135x8
150x8
165x8

Wide Lat Pull Downs-
120x8
135x8
150x8
165x8
180x6

DBX- standing
60x8
65x8
70x8
75x8
80x8
85x8

Overhead Rope Ext-
75x12
90x12
105x12
120x12

DB Hammers- short rests
40sx10
40sx10
40sx6

did cable mess for back after deadlift and kinda took it easy doing it strict as possible...felt pretty good but lower back was still a little shot lol and i know dl didnt help

[Coke]

Good stuff there dude, covered a lot of ground.

[vince318]

Saturday- April 24, 2010......stupid gym closes 4 HOURS early on the weekend and i had to work today and tomorrow til 4 and it closes at 6....didnt even leave for the gym til a lil past 5 and had 30 minutes left when i found out they closed so early....


Bench-
45x20
95x10
135x5
185x3
205x2
225x1
245x1
265x1

190x8
195x8
195x8
195x8
195x8

Standing Military-
115x8
115x7
115x7
115x6
115x6

Pushups- feet elevated
bwx30

bench was strong...I was aggravated with military presses until i realized that my PR is 115x11 or 12 and that is completely fresh and doin them first, so this was still good.......rushed through the sets or would have got 8 on 2-3 sets....not sure how im gonna be able to get much done tomorrow...i have an hour and half if im lucky and that's a long workout lol

[CHASE TRUSNOVEC]

awesome bench work dude!!! God Bless!!

[Coke]

bench was strong..

No joke bro, nice job.

[vince318]

Sunday- April 25, 2010 ...i had not eaten since around 11:30 and did this at 4 pm...i was trembly and tired as all hell, damn near passed out a few times lol but finished the important parts i think

Squats-
45x15
135x5
135x5
185x3
225x2
255x1
275x1

205x8
205x8
205x8
205x8
205x8

Stiff-legged Deadlift off a 4-5 inch block- bar touched top of foot
135x8
185x8
185x8
185x8
185x8
185x8

GHR
bwx10
bwx10
bw+10x8
bw+10x8
bw+10x10

Hammer Grip Chins-
bw+10x8
bw+25x8
bw+25x8 i was soo dizzy i had to sit down

Wide-grip Pulldowns
150x15

BB Nose-Breakers-
45x20
65x15
95x15 pr
115x8
125x8-9 lost count if 9 it would have been a pr

BB Curls-
45x10
65x8
95x5

Tate Ext-
30sx12

gym closing so i left....PS i hate curls lol

[Coke]

Unreal at times how much diet plays a role in the way we perform in the gym and otherwise.

Got to hang tough with the curl movements dude, lol.

[vince318]

Wednesday- April 28, 2010

AM- 3.5-4 mile run

PM

Bench-
45x25
95x10
135x5
185x3
205x2
225x1
245x1
265x1

190x8
195x8
200x8
200x7
200x7 ...............................................whatever lol

Incline DB- steap
60sx8
65sx8
70sx7 .......wow
60sx8
65sx8

Flat DB Flys-
30sx12
30sx12
30sx12

i didnt push to failure on any sets but i didnt wanna fail or grind so i only got 7 on last 2 sets .....my triceps were still sore from those damn nose-breakers lol and i had no arm power whatsoever for pushing today....Ill get all the reps easy next time- gonna adjust so i can have fresh arms on bench day


On another note.....I was told by someone higher up that he was gonna run me til i quit squatting or deadlifting which kinda pissed me off and i told him i wasnt gonna quit so now i run monday, wednesday, friday and have to swim tuesdays and thursdays....Im getting really sick of people's egos

[CHASE TRUSNOVEC]

dude thats some crazy volume the last two days...awesome work!!! GOD BLESS!!

[vince318]

Friday - April 30, 2010

AM- 9.3 mile run

PM

Deadlift-
135x5
225x5
275x3
315x1
365x1

300x8
305x8
310x8
315x8
320x8

Front Squats-
135x3
155x3
185x3
195x2

Hammer-grip Chins-
bwx8
bw+25x8

Dips-
bw+45x8
bw+90x8
bw+125x6 PR
bw+90x11 PR
bw+90x10

DB Rows-
80x10/10
80x10/10
80x10/10
90x10/10 this set was done right after my last set of DBX

DBX-
70x8
80x8
90x8

Incline DB Curls-
30sx10
35sx10
40sx6
25sx15
30sx10

i was exhausted goin into this or i would have done more front squats but my legs were just shot all day since the run

[Coke]

Solid lifting for both days Vince, make no mistake.

[vince318]

Monday- May 3, 2010 - 5.5 mile run

Tuesday- May 4, 2010 - sprints in the am.....swimming in the evening

Wednesday- May 5, 2010

AM - 3 mile run...then swimming around noon



PM

Squats-
45x15
95x10
135x8
185x3
225x2
275x1

205x8
210x8
210x8
210x8
210x8

SLDL -standing on 5 inch platform- bar touching top of foot
135x8
185x8
205x8
225x8

Cable Rows-
165x6
180x5
210x5

BB Nose-Breakers-
45x10
65x10
95x8
125x6
125x6
125x6
125x6
125x6

V- Bar Pushdowns-
4x8

BB Curls-
45x10
65x10
65x10
85x10
85x8

my shoulders are both still achey...i think they just need a rest...i was thinking today that if i just take off from lifting but keep doin all this other mess it's just gonna be that much heavier when i lift again so i went with it and squats were actually really strong today as was everything else

[vince318]

Friday- May 7, 2010

6 mile run

Saturday- May 8, 2010

Bench
45x20
135x5
185x3
225x1
245x1
265x1

190x8
195x8
200x8
205x8
205x7
135x18 close-grip
135x16 close-grip

Incline DB-
60sx8
65sx7

BB Nose-Breakers-
45x15
65x15
95x8
125x3 lol done

[vince318]

Sunday- May 9, 2010

Deadlift-
135x5
225x5
275x3
315x1
365x1

305x8
310x8
315x8
320x8
325x8

DB Pullovers
70x8
70x8
70x8
70x8

DB Rows-
80x10/10
100x6/6 grip was shot so i went to something easier on grip

Chest Supported Row - machine
150x5
210x5
210x5
210x5
210x5
210x5
210x5

AB Pulldown
pin4x8
pin6x12

i was very dehydrated and the deadlift was heavier than **** so i started chugging water after the first set to make my head stop spinning but it didnt really....i wasnt bout to fool with front squats

[Coke]

Looking very nice guy, like the way you're stepping to it!!

[vince318]

Wednesday- May 12, 2010

AM- 3.5 mile run...

Chinups-
bwx10
bwx10
bwx10
bwx10
bwx10 wide overhand grip til here
bwx10 med underhand these last 3
bwx10
bwx10


PM


Bench-
135x5
135x5
185x3
225x1
245x1
265x1

190x8
195x8
200x8
205x8
215x6.2.2 did 6 racked 2 then 2 again with about 10-15 secs in between....mad that i didnt get 8 but the morning crap is starting to really affect me making progress i think
135x17 close-grip

DB Incline- Steap
60sx8
70sx8
75sx6

Shrugs- double overhand for grip
135x10
245x10
245x10
245x10
245x10

Side Delt Machine
some weight times 20+

[Coke]

Strategy is paying off, good deal on it all, especially the benching and major movements.

[vince318]

Thursday- May 13, 2010

Squats-
45x15
135x5
135x5
135x5
185x3
185x3
225x2
275x1 very hard ...

185x10
185x10
185x10
185x10

DBX-
50x8
70x8
75x8
80x8
90x8
95x5

Rope Pushdowns-
110x8
110x8
110x8
110x8
120x8
135x8
135x6

GHR-
bwx10
bw+10x10
bw+10x10
bw+10x10

Incline Hammer Curls-
30sx11
35sx8
40sx8
40sx8
40sx6

blah ....im frustrated and not sure what to do...im obviously not recovering from all the running and crap and my strength has been crappy lately...squats felt heavy as hell and my back and everything kept collapsing so i just lowered the weight and still wasnt that easy....lol the only strategy i have is to keep lifting fatigued and hopefully make gains so when i do get a chance to drop some of the extra stuff my numbers can take off

[Coke]

My guess is you tweak the diet some and you will be more better off, since most of this is diet anyways.

You are doing a lot, props on that alone.

[vince318]

Friday - May 14, 2010

6 Mile run

[vince318]

Monday- May 17, 2010

AM- 3-3.5 mile run

PM-

Bench-
135x5
135x3
185x3
225x1
245x1
265x1 heavy as hell...

185x8
195x8
205x8 barely
225x4
185x10 close-grip - index on smooth

Dips-
bw+40x8
bw+90x8


Tuesday- May 18, 2010

Deadlift-
135x5
225x5
275x3
315x1
365x1

310x8
315x8
320x8
325x8
330x8 pr with volume..

Front Squats-
135x3
155x3
175x2
175x1 i was dead and was loosing form so..if i did these fresh i think i could do this for probably 8-10 lol

BB Rows-
155x8
155x8
175x10

GHR-
bw+10x8
bw+10x8
bw+10x8
bwx12

Dips-
bw+40x8
bw+90x8
bw+125x6 ties pr

strength was ok today...i've had the most random days lately..one day i can feel strong as all hell and the next can be total bs lol...i'll figure it out eventually....either way im gonna drop my heavy singles and weights back on squat/bench and work back up...also need to keep bb rows in as i feel they really help my bench and overall back

[Coke]

Training is looking damn good as usual dude.

[vince318]

playing catchup....weight has dropped all the way back down to 168 because of running and strength took a dump with it .......pissed as all hell but i have th enext month off of running completely so hopefully my numbers make a leap......

Wednesday- May 19, 2010

4.4 mile run/sprint
--------------------------------------------------------------------------------------------------------

Friday- May 21, 2010

sposta be 9miles...not sure on that though.....weight was 168 after =/
---------------------------------------------------------------------------------------------------------------

Monday- May 24, 2010

3 mile run...pullups...situps in the AM

PM

Bench
45x20
135x5
185x3
225x2
245x1
255x1

185x8
190x8
195x8
200x8 blah hard
185x8
135x17 close-grip

BNP-
95x7
95x6
95x7
95x7 shoulder strength down a ton lol

Rear Delt machine-
5x8

[Coke]

Holding up very well with the 255 bench, that is solid work, especially after the weight loss.

[vince318]

Tuesday- May 25, 2010

Squats-
45x10
135x8
185x3
185x8
205x8
205x5 i quit i was straining through the 205 sets...best is 235x8 and i was doin 225x8 easy regularly not even a month ago
135x20
155x10

BB Rows-
155x8
185x8
195x8
205x8

Strict Pulldowns to sternum
105x10
120x8
135x8
150x8

Curls
2 sets

Friday- May 28, 2010 .....weight goin back up and im feelin a lil bit better...strength still not where it should be..

Bench-
45x20
135x5
135x3
185x3
225x2
255x1

185x8
195x8
205x8
215x6
225x3
135x17 close-grip

BNP- these felt wayyy better than last time...i should be back to normal strength in 1-2 more workouts..
95x8
105x8
115x6
125x4

Shrugs-
135x10
225x10
315x10
315x10
315x10
225x20

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

Saturday- May 29, 2010

Squats- they were easier today..but they should be with sissy weight lol
45x10
135x5
135x5
185x3
225x2
255x1

165x8
170x8
175x8
180x8
185x8

BB Rows-
165x5
185x5
195x5
205x5
225x5
225x5

DB Rows-
80x8/8
100x8/8
115x8/8
130x8/8 pr

BB Nose Breakers-
45x15
65x12
95x8
115x8
125x8
95x17 pr

super set with

BB Curls-
45x10
65x10
95x5
95x5
95x5
95x5

Tricep Ext Machine-
70x8
90x8
110x8
110x8
110x8

superset with

Reverse Cable Curls
5x8

Dips-
bw+45x18

[Coke]

Nice job throughout the week dude.

[vince318]

Tuesday - June 1, 2010 ahhh food and no running is nice lol


Bench-
45x20
95x8
135x5
185x3
225x1
245x1
265x1

225x4
225x4
225x4
225x4
225x4
225x4
225x3 wanted 40 reps but said i would stop if i didnt get 4...gonna push for it next time and then 50 reps lol....gonna kinda do something diff for bench for a whlie and see what happens

DB Incline- steap might as well be military lol
65sx8
70sx7

Squat-
45x10
135x8
185x3 felt good
225x8 easy
235x8 not bad...alot easier than last time i did this and it ties pr
255x1 easy
275x1 easier

GHR-
bw+10x12 pr
bw+20x8 pr

super set with

Decline situps on GHR-
bw+10x12
bw+20x10

gonna do 2 weeks of working to 8rm, 2 weeks of 5rm and 2 weeks of 3rm on squats and hopefully build up to 315+ while i have a lil bit of time off from running

[vince318]

Thursday - June 23, 2010

lol i kinda took a break from everything the last month or so....i think i needed it mentally...it's been a lil over a year since i took an actual break or went out drinking or anything so i figured i would just spend my off time being off and having fun lol......weight dropped down to around 160 and strength held up ok...went to the gym today and just kinda left off where i was last and figured out where my strength was at

Bench-
45x20
135x5
185x3
225x1
245x1
265x1 not bad...strong but not fast

175x8
185x8
185x8
185x8
185x8
135x12 close-grip...no arm power or stamina lol

Squats-
45x20
135x8
155x8
185x8
185x8
225x8 not bad either
185x10

Incline DB- steap
60sx8
65sx8
65sx6

Incline Bench-
135x8
135x8

i didnt feel to weak other than having no armor power lol...they have shrunk down a lot

[ThomasG]

265x1 is solid!

[Coke]

265x1 is solid!

No, that's no joke on the flat bench, especially after taking the short break.

[vince318]

thanks guys

Thursday- June 24, 2010

BB Rows-
155x8
185x8
195x8
205x8
225x6
185x10

DB Rows-
100x25/25 pr
120x20x20 pr

DBX-
60x8
65x8
70x8
75x8
80x8
85x8

Dips-
bw+45x8
bw+90x8
bw+90x8
bw+90x9

Pushdowns-
120x12
135x12
150x10

curls..3-4 sets - lol it's hard for me to not slack on these when i workout by myself

Shrugs-
135x10
225x15
315x10 straps
335x10 straps

GHR-
bwx10
bwx10

back felt damn strong today ...pushing strength is down but my back strength seems to be up...felt good to get a good workout

[Coke]

Looking very nice guy, props.

[vince318]

thanks coke

Friday- June 25, 2010

6 mile run


Sunday- June 27, 2010

Bench- no spotter...could have done 1-2 more on the 245 and 1 more on 255 ...but with the workouts here lately i just played it safe
45x20
135x5
185x3
205x3
225x3
245x3 pr
255x2 pr
225x5

Wide-grip bench- index on ring
205x7
215x5

Close-grip bench- index on smooth
135x22

Squat-
45x15-20
135x8
155x5
185x5
205x5
225x5
255x5 pr
185x15

Incline DB- steap
60sx8
65sx8
70sx8

Incline Bench-
135x8
155x6

Side Laterals-
30sx10
30sx10

everything felt really good today...this has to be the best workout i've had in a while

[vince318]

Monday- June 28, 2010

AM- 3 mile run


PM-

BB Rows-
155x8
185x5
205x5
225x5
245x4 pr
205x10 pr i think

DB Rows-
80x10/10
130x15/15 pr

DBX-
70x8
75x8
80x8
85x8
90x8

Dips-
bw+45x8
bw+90x8
bw+115x6
bw+90x10

1 arm DBX
25x8/8
35x8/8
35x10/10

Ez Curls
80x8
80x8

Strict Standing DB Curls-
25sx10
30sx10
30sx10
30sx10

GHR-
bwx12
bwx12

DB Shrugs
85sx15
85sx15

back still feels really strong

[Coke]

Continuing to set new personal records on your squat, bench, and rowing is awesome.

[vince318]

Wednesday - June 30, 2010

3 mile run

Thursday- July 1, 2010

Bench-
45x20
135x5
185x3
225x5
235x5 ties pr
225x5
185x10

Deadlift- convent no belt
135x5
225x5
315x3
365x6 PR +4 reps
405x2 PR +2 reps lol

Squat-
135x8
185x10
185x10

Seated BNP-
95x8
115x7
125x4

GHR-
bwx12
bwx12

Flat DB Bench- feet on bench
75sx11

lol shoulders feel kinda beat up...prolly from all the dips/ benching but everything else felt really strong

[vince318]

Friday- July 2, 2010

Rear Delt Machine- 30 sec rest
70x8
70x8
70x8 drop to
50x8

DB Rows-
70x10/10
100x10/10
130x18/18 PR

Chins- close-hammer grip
bwx5
bw+25x3
bw+35x3
bw+45x3
bw+55x3
bw+35x5

DBX-
70x8
75x8
80x8
90x8
95x8

Dips-
bw+45x10
bw+90x8
bw+135x5 PR
bw+90x11

Pushdowns-
120x15
135x15
120x15

Alt DB Curls- strict
25sx10
35sx8
40sx8

GHR-
bwx10
bw+20x6
bw+25x6

my back was sore goin into this and db rows / chins felt a little off...felt like i got hit by a truck from yesterday's workout lol...other than that though i still felt strong..motivation is up

[Coke]

Serious efforts, plenty of red man.

[vince318]

thanks man..that time off helped a lot

Monday- July 5, 2010 Legs felt good today but lower back was still tender from pulls a few days ago so i didnt work up to much in squats just hit the legs good..

Bench-
45x20
135x5
185x3
225x2
245x4 pr
265x1.9 blah about half an inch from locking out the second one and just put into the uprights
245x3
205x8

Squats-
45x20
135x8
185x3
205x3
225x3
245x3 could really feel my lower back on the 225 and 245 so i stopped
185x20 pr didnt feel on my lower back and was actually easy lol..could have done 5-10 more but i was breathing pretty good

Leg Press-
2plates a sidex20
4plates a sidex25

DB Incline - Steap
60sx14.6.4 (24) RP

GHR-
bwx12
bw+25x8

Seated BNP-
95x5
115x7.4.5 (16) RP got water between the second and 3rd one loll so a lil more rest

Face Pulls- with rope attach
5x10

Shrugs-
135x10
225x10
315x10
365x10

super set with

Side laterals-
25x10
25x10
25x15
25x15

other than lower back feeling sore and tender still felt really strong today...think my weight is up again so that's probably the reason but i'll take it

[Coke]

Good job overall Vince.

[vince318]

thanks coke

Tuesday- July 6, 2010

Chins- close-hammer grip
bwx5
bw+65x3 3/4 lol couldnt get the last bit of the 4th
bw+45x5
bw+45x5
bw+25x10

DB Rows-
130x20/20 pr
130x15/15

DBX-
70x8
85x8
90x8
95x8

Dips-
bw+45x8
bw+90x8
bw+135x6 pr
bw+90xx11

BB Nose-breakers-
65x15
95x12
95x12

Curls
4-5 sets

weight was 172 at the gym with everything on...i've been eating a lot more than i have in the past but more whole food and less shakes...weight is still down but strength is goin up which is what i prefer anyway...good workout

[vince318]

Friday - July 9, 2010

Bench-
45x30
135x5
185x3
225x3
245x3
225x5
225x5
225x5
225x5
235x4
185x10 close-grip

Squats-
45x20
135x8
185x5
225x3
245x3
265x4 PR think i did 5 but not positive either way a pr
205x10
205x10

Leg Press- plates a side
3platesx20
4platesx10 10 sec rest
4platesx10 10 sec rest
4platesx10 30 sec rest
5platesx10

Incline DB- steap
65sx12
65sx10

GHR-
bw+10x10
bw+10x12

superset with

Decline Situps on GHR- weight behind head
bw+10x10
bw+10x18

shoulders were kinda achey so i didnt push the bench although it still felt strong....nothing was to failure and could have definately pr'd somethin if i had tried................Weight was 170.3 with clothes after leaving gym....lol i realized that my last deadlift workout was a huge pr from a 390 1rm to 405x2 with no belt or anything- still cruising off the excitement

[vince318]

Saturday- July 10, 2010

Chins- close hammer grip
bwx5
bw+45x5
bw+45x5
bw+45x5
bw+45x5
bwx10

DB Rows-
80x10/10
100x30/30 pr
130x10/10

Face Pulls- rope attach
90x10
90x10
90x10
90x10
90x12

Dips-
bw+45x10
bw+90x8
bw+135x6
bw+90x10
bw+90x10
bw+90x10
bw+90x10 huge pr for volume

DBX-
70x10
75x10
80x10
85x10
90x7 lol died out

alternated with

Seated DB incline curls-
35sx8
35sx8
35sx8
35sx8 hammer
35sx8

Shrugs-
135x20
225x12
315x10
365x10 drop
315x10 drop
225x15

lol had a good bit of caffeine before this and energy was high as hell....things are feeling really good...back nice and trashed

[Coke]

...things are feeling really good

No doubt, looking good on all fronts bro.

[vince318]

Tuesday - July 13, 2010

Bench-
45x20
135x5
185x3
225x6 volume pr...wanted 5x6
225x6
225x6
225x5
225x4

Deadlift-
135x5
225x5
315x3
365x1
405x2
365x3

Standing BNP-
95x8
115x6
115x5
115x6
115x4
115x4

Leg Press-
3plates a sidex10
4plates a sidex10
5plates a sidex10
5plates a sidex10
5plates a sidex30

GHR-
bwx8
bw+25x5
bw+25x5

Hypers-
bwx10
bw+25x10

DB Bench- feet up
75sx12




Wednesday- July 14, 2010

BB Rows
185x8
205x8
225x8 pr
135x20

Chins- close hammer grip
bwx5
bw+45x5
bw+45x5

DB Rows-
110x25/25
110x25/25

DBX-
75x8
85x8
95x9 pr

Dips-
bw+45x10
bw+90x8
bw+135x6

Pushdowns-
120x20
135x15
150x10

Cable Curls-
3 sets

gonna cut back on volume a tad next 2 workouts felt strong but feeling kinda beat today

[Coke]

Fine training, doing real good man.

[vince318]

thanks man

forgot to post the conditioning stuff lately.....running etc

Monday- July 12, 2010

20 mins of crossfit mess and then 4 mile run

yesterday's

Friday- July 16, 2010

3 mile run...then some sprints afterwards

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

Saturday- July 17, 2010

Bench-
45x20
135x5
185x3
225x2
245x1
255x2
235x4

Close-grip bench- index on smooth
185x8
185x8
185x8
185x8
185x8

Squats-
45x20
135x8
185x3
225x2
275x1

135x8
155x8
185x8
225x10
225x10

Incline DB- steap
70sx8
70sx8
70sx8

Incline Bench-
135x10
155x8

Face Pulls- rope attach
75x12
90x10
105x10

bench felt off...shoulders kinda achey but incline and dbs didnt bother it

[vince318]

Sunday- July 18, 2010

Chins- close hammer grip
bw+25x8
bw+45x5
bw+45x5
bw+45x5
bw+45x5
bw+45x5

DB Rows-
130x15/15

DBX-
85x8
85x8
85x8
85x8
85x8

Dips-
bw+45x8
bw+90x10
bw+135x7 failed 8th..blah
bw+90x12

DBX- again lol
85x8
85x8
85x8
85x8
85x8

1 Arm Reverse Pushdowns-
30x12
30x12
30x15

Shrugs- on smith..everything taken
225x20
315x10

BB curls-
3 sets

[Coke]

On point with those weekend workouts dude.

[vince318]

Monday- July 19, 2010

3 mile run...some pullups


Tuesday- July 20, 2010

Crossfit circuit mess in the AM

PM-

Squats-
45x12
135x8
155x8
185x8
225x8
245x8 pr
275x3 ties pr...these were all hams to calves

GHR-
bwx10
bwx10
bwx10

superset with

Leg Extensions
90x10
110x12
130x10

sposta do squats tomorrow but wanted to today for some reason...may still do some tomorrow with bench

[Coke]

Like those squats Vince.

[vince318]

thanks man

heh...Lifted with a guy today that was 155 and pulled 455 without a belt or anything. He was telling me I needed to get faster and my lifts would shoot up.

Wednesday- July 21, 2010

AM- 4 mile run

PM-

Bench-
45x20
135x5
185x5
205x5
235x5
235x5
235x4 this is a pr for volume....235x5 is my pr with a warmup specifically for one set

Close-grip Bench- index on smooth
185x10
185x10
185x10

after these started working out with that guy....

Power Cleans-
135x5 for a few sets working form
155x a few same thing

Zercher Squats-
135x10
135x10
165x10

T-Bar rows with bar in corner
3platesx12
3+25x10
4platesx8

Incline Bench-
155x8
155x8

Plyo Jumps-
couple on each box and then tried to make it on all of them
I could do all but the highest one...it was over 3 1/2 feet lol....i cleared a 3ft one pretty easy though which surprised me...they were all done standing still with no lead up....not sure how many i did but a lot

[vince318]

Thursday- July 22, 2010

AM- Circuit stuff again

PM-

Chins- close hammer grip
bwx5
bw+50x5
bw+50x5
bw+50x5
bw+50x5 just barely got last one
bwx12 wide overhand grip

T-Bar rows- bar in corner....I love the way my back felt from it yesterday lol
3platesx10
3+25x10
4platesx12

DB Rows-
100x25/25
100x25/25

Shrugs-
135x10
225x10
315x10
315x10
315x12

DBX-
70x10
90x8
90x8
90x8
90x8

Dips-
bw+45x20 pr
bw+90x12
bw+90x10

Pushdowns-
135x16 v-bar
135x15 straight bar

superset with

Alt DB Curls-
35sx14
35sx8

my biceps were so damn pumped after back that i didnt even wanna mess with arms at all ....arms are still cramping on me

[Coke]

You're obviously digging the t-bar rows, lol...back-to-back sessions are tight guy.

[vince318]

Friday- July 23, 2010

5.6 mile run

lol drank all weekend ....was drained and dead today...knew the workout would suck

Monday- July 26, 2010

AM- 5 mile run

PM- Legs burned just walking to gym lol...wanted to be done before i even went in

Bench-
45x20
135x5
185x8
205x8
205x8
205x8
205x8
205x8

Squats-
45x20
135x8
185x8
225x1 lol not even goin there
185x10 legs on fire...no energy

GHR-
bwx10
bwx10
bwx10

DB standing Military-
45sx8

DB incline- steap
70sx6
60sx8
60sx8 i was just dead on everything n left

gonna see if my legs can do something tomorrow

[vince318]

Tuesday- July 27, 2010

Rear Delt Machine-
70x8
90x8
100x6

Chins-wide overhand
bw+25x8
bw+25x8
bw+25x6
bw+25x6
bw+25x6
bw+25x6

DB Rows-
130x10/10
130x10/10

Dips-
bw+45x8
bw+90x8
bw+135x6
bw+90x12

DBX-
85x8
90x8
90x8

Squats-
135x8
185x5
225x5
185x15

didnt feel good today either... but legs could do a bit more, still didnt push it though

[vince318]

Friday - July 30, 2010

AM- 5 mile run doing intervals....

PM-

Bench-
45x20
135x5
185x3
225x2
245x1
265x1

210x8
210x8
210x8
210x8
210x7
185x9 close-grip

Squats-
45x15
135x8
185x3
225x2
255x1
275x1

205x15 pr
205x15
205x15

-alternated with-

Standing DB Presses-
50sx8
50sx8
50sx10
50sx10
50sx9

GHR-
bw+10x10
bw+10x10
bw+10x10

-alternated with-

Leg Ext-
130x10
130x12
130x10

Side Laterals
30sx12
30sx12
30sx12

-alternated with-

Incline Bench-
155x6
165x6
175x5

lol i put alternated but they were really supersets pretty much....i had so much energy at the gym today

[Coke]

Them are some great efforts man.

[vince318]

Saturday- July 31, 2010 really feeling yesterday today lol

BB Rows- felt off today
135x5
185x5
225x5
245x4
185x10

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

DBX-
70x8
80x8
90x8
100x5 all very strict drop to
85x11

BB Nose-Breakers
45x12
65x10
95x12
95x12
95x12

1 Arm Pushdowns- alt back in forth with reverse
30xbunch
50xbunch

Face Pulls-
105x10
105x10
120x8

Ez Preacher Curls-
65x12
75x10

Rack Pulls- below the knees-
225x5 then 5 shrugs
315x5 " "
365x5 " "
405x4 then 5 shrugs
315x15 no shrugs

[Coke]

Looks pretty good all around man.

[vince318]

thanks coke

Wednesday- August 4, 2010

AM- half mile sprint/circuit stuff....i was ready to pass out after this lol...breathing so hard


PM-

Bench-
45x20
135x5
185x3
205x3
225x3
245x4
235x5
235x5
235x4
185x12

Squats-
45x15
135x8
135x5
185x10
225x10
225x10 was gonna do 5x10 but that mess this morning had me drained

SLDL off platform
135x10
185x10
225x10

DB Incline- steap
70sx8
70sx7
70sx6
70sx6
70sx6

Face Pulls-
3x10

Leg Press- plates a side
4ppsx10
5ppsx10
5ppsx10
5ppsx15

[vince318]

Thursday- August 5, 2010

Chins- wide overhand grip
bwx5
bw+25x9
bw+25x8
bw+25x8
bw+25x6
bw+25x6
bw+25x6
bw+25x4
bw+25x3 50 total

DB Rows-
90x10/10
130x10/10
130x10/10
130x10/10

Rack Pulls-
225x10 + 10 shrugs
315x10 + 10 shrugs
365x8

DBX-
70x10
85x10
85x10
95x8
95x8
85x12
85x11

Incline DB Curls-
25sx10
25sx10
25sx10
25sx10
25sx10
25sx10

Pushdowns-
135x15
135x15
120x13 lol gone

[Coke]

Nice job back-to-back bro.

[vince318]

Sunday- August 8, 2010

Close-grip bench- index on smooth
45x20
95x15
135x5
185x5
205x5
225x3
245x2
265x1
275xhalf way lol...drop to
205x8 pr with grip drop to
155x10

Incline Bench- normal grip
155x5
170x5
185x5 pr
205x3 pr this was easy but my triceps were giving out or could have pushed more on both

Squats-
45x15
45x15
135x5
185x3
225x2
245x1
265x1
285x1
305x1 PR
275x2
275x2
275x2
275x2
275x2
275x2
275x2

DB Incline- steep
65sx12
70sx10
75sx5

Standing DB Military-
50sx6
40sx10
40sx10

Side Laterals-
25s 5x10

Face Pulls-
90 3x10

dunno where that squat came from lol...warmups were heavy at first but after 225 weight was flying...weight was 171 at gym

[vince318]

Monday - August 10, 2010

Squats- with efs strong bands...friend had em and thought i would try em lol
45x20
add bands
45x5
95x5
135x5
165x5
195x5
225x2
245x1 damn this was the heaviest thing i've had on my back at the top...was hard but not a grind

Deadlift- speed sets
225x3
275x3
315x3
315x3
315x3
315x3
315x3
315x3

super set with

Power Cleans-
135x8
135x5
135x5
155x3
185xmiss lol..
185x1 pr

lol ok the powercleans are not hard even at the 185...i lifted with that same 155 guy and he said it was a nice "power curl" lmao....told me i could do a lot more if i got better at them.......i want to start squatting everyday again and keep it up lol but not sure running and it will work out....keep watching those brozknows videos...

[vince318]

Thursday- August 12, 2010

Bench-
45x25
135x5
185x3
225x2
245x1
265x1

210x8
210x8
210x7
185x10

Squats-
45x15
135x8
185x5
225x5
265x5 pr
205x10

Seated BNP-
115x8
115x8
115x7

Side Lateral Machine-
70x25 dc style

GHR-
bwx10
bwx10
bw+10x10
bw+10x10
bwx10

GHR Situps- weight behind head
bw+10x10
bw+25x8

Leg Press- plates a side
2platesx15
5platesx10
5platesx10
5platesx30

lower back still fatigued and not fully recovered from last 2 sessions...didnt feel real strong today even though i got a pr on squats....cut the volume on the main stuff a bit

[Coke]

Truly amazed with your training frequency, you did squats 3 times this week to good effect.

[vince318]

lol squatting girly weights frequently not really amazing but thanks haha

Friday- August 13, 2010

BB Rows-
135x8
185x8
225x5
225x5
225x5
225x5
225x5

DB Rows-
70x10/10
100x25/25
100x25/25

Dips-
bw+45x8
bw+90x8
bw+135x6
bw+90x13

DBX-
70x10
85x12
85x10
85x10

Rope Pushdowns-
90 3x12

Alt DB Curls-
25sx10
35sx11.5.4 rp

1 Arm Reverse cable curls-
30xbunch
30xbunch

Shrugs- double overhand for grip
135x12
225x20
225x20

head was throbbing entire workout....

[Coke]

Solid upper body day dude.

[vince318]

thanks man

Monday- August 16, 2010.................got up at 2am and didnt have a single thing to eat or drink til about 2pm..got to the gym about 5 30 with just the 1 meal...and sunburned to no end lol

Bench-
45x20
135x5
185x5
205x5
235x4 was gassing out all ready..
235x4
235x4
185x10
185x10
185x10
185x9

Squats-
45x30 or so
135x8
185x8
205x8
225x8
255x4 gassing again lol.
185x15

Side Lateral Machine-
75x29 dc style ...i have a chest and backarms lol....these are worthless just to get some size on the shoulders

Incline DB- steap
75sx5 .....

Pushups with feet elevated- medium close hand spacing
bwx50
bwx40
bwx30 nothing to failure..shoulders n everything are achey and these felt good

lol realized i did to much whining in this post....Will just do better next time haha

[Coke]

Great high volume training with solid weights man.

[vince318]

Tuesday - August 17, 2010

Squats- close stance
45x20
135x10
185x10
185x10
205x10

BB Rows-
185x6
205x6
225x6
225x6
225x6
225x6
185x10

DBX-
75x8
85x8
95x8

Dips-
bw+45x8
bw+90x8
bw+135x7
bw+90x12

Pushdowns- straight bar
150x10
150x8

alternated with

Rope Pushdowns-
90x12
90x12

Alt standing DB curls- strict
40sx10.5.4 rp

1 Arm Reverse Cable Curl-
35xfailure both arms

Face Pulls-
1x15

[vince318]

Friday- August 20, 2010

Bench-
45x20
135x5
185x3
225x1
265x1

240x4
240x4
240x4
240x3

Close-grip Bench- index on smooth
205x6
205x6

Squats-
45x20
135x8
185x3
225x2
255x2
275x1
315x1 PR been a short term goal for a lil while now
275x1
225x5

Incline DB- steap
65s 3x10

GHR-
bw+20 2x8

Shrugs - double overhand
135x10
245x10

Side Lateral Machine-
80x31 dc style

i wanted to do some more volume on squats so i decided i would rep 275 after the pr...lol that didnt happen and when i tried 225 it wasnt happening either...315 was slow but strong and deep....weight 174.8

[Coke]

Serious benching and squats Vince, props.

[vince318]

thanks man

Saturday- August 21, 2010

BB Rows-
185x6
205x6
235x8 pr
245x8 pr straps
185x10

Chins- underhand med grip
bwx5
bw+45x7 pr
bw+55x4
bw+55x4

Dips-
bw+45x8
bw+100x8
bw+145x6 pr
bw+100x12 pr

DBX-
80x8
100x8
100x6
105x5
100x8 all PRs ...deep and strict

1 Arm DBX-
30x10/10
30x10/10

Pushdowns- v bar
150x10
150x10

Alt DB Curls- standing
45sx8.4.3 rp

Rear Delt Machine
4x12

Face Pulls
4x12

DB Shrugs
2x10

really happy with this workout...strength is going up nicely again

[Coke]

strength is going up nicely again

No joke, can't beat that bro.

[vince318]

Monday- August 23, 2010

4 mile run

Tuesday- August 24, 2010

AM- 2.5-3 mile run carrying sandbags/other heavy crap lol

PM-

Bench-
45x25
135x8
185x3
225x2
265x1

185x8
190x8
195x8
200x8
205x8
135x20 close-grip

Squats-
45x25
135x5
135x5
185x3
225x2
255x1
275x1
285x1

185x12
185x12
185x12

DB Incline- Steap
65sx8
65sx8
70sx8

Incline Bench- wide grip
135x8

Shrugs-
135x10
225x10
315x10
365x10
315x5 3-5 second hold at the top of each rep

Side Lateral Machine-
85x26 dc style

bench felt ok- starting a new 5x8, 5x5, 3x3 cycle with it to hopefully push past 300...gonna try something new with squats as well...gonna push the weight 10 pounds and reps but keep around 40-50 total..so next session shooting for 3x15 with 205, then 2x20 with 215 then back to 3x12 with 225 etc

[vince318]

Wednesday- August 25, 2010

AM- 3 mile run

PM-

DB Rows-
80x10/10
100x5/5
130x15/15
130x15/15

DBX-
80x8
100x8
105x6 pr

Dips-
bw+45x8 2 sec pause at bottom of each rep
bw+100x8
bw+100x8
bw+100x8
bw+100x8
bw+100x8

Overhead Rope Ext-
90x12
120x12

Ez Preacher Curls-
65x5
85x5
85x5
85x5 drop to
65x10

lol i did those shrugs yesterday really explosive with pauses at the top on a few of them...my neck is sooooo sore today i didnt feel like doing much back

[Coke]

Good luck with the new outline, no doubt you will continue to find a way to elevate.

[vince318]

thanks man

Saturday- August 28, 2010 my shoulder tie in area in the armpit is sore and achey as hell on both sides...think i need to keep the volume down on the dips lol- wasnt recovered

Bench-
45x20
135x5
185x3
225x2
265x1 easiest this weight has every felt.. easily could have doubled...weights felt easy to push but i didnt have much gas today

190x8
195x8
200x8
205x8
210x7 +1
140x17 closegrip- hands on smooth

Squats-
45x20-30
135x8
185x3
205x15
205x15
205x15

Seated BNP-
115x8
115x8
115x8

Flat DB Bench- feet on bench
70sx10
70sx10

Shrugs-
135x10
225x5
315x5
365x5
405x5
315x5 3-5 second pause at top

[vince318]

Sunday - August 29, 2010

Chins- wide overhand grip
bwx10 these hurt like hell on that tie in area in the armpit....so I stopped

DB Rows-
80sx10/10
80sx10/10 warmups
130x20/20

Dips-
bw+45x8
bw+100x8
bw+135x8 pr
bw+150x5 pr
bw+115x10 pr

DBX-
80x8
85x8
90x8
95x8
100x5

BB Nose-breakers-
95x10
115x8
95x12

Pushdowns-
100x10 slow
120x20

Alt DB Curls- standing
drop set from 45s to 20s..didnt really count reps

dips didnt bother my shoulder area at all...only the chins and curls a little...i think it's that bicep tendon that runs into the shoulder on both sides

[Coke]

Nice training this weekend, especially with the dips dude.

[vince318]

Wednesday- Sept 1, 2010 did somethin to my trap durin a run a while back and it's botherin me like hell here lately

Bench-
45x25
135x5
185x3
225x1
255x1
265x2 PR

215x8 PR
215x7
185x10 wide-grip ring finger on ring

Squats-
45x25
135x5
135x8
185x3
225x3
255x2
275x2
225x10 trap hurting like hell

Incline Bench- closegrip index on smooth
145x8
155x8
135x13 wide grip

GHR-
bwx10
bw+10 4x10

superset with

AB Pulldown-
pin5 4x12

Squats- again lol...
135x8
185x8
225x12
225x12

lol determined to get my squat up...i would really like a 405 atg squat before this time next year...big goal but i think its possible

[vince318]

Thursday- September 2, 2010

DB Rows
80x10/10
80x10/10
120x25/25
80x10/10

CSR - machine like a hammer strength
210x8
210x8
210x8
230x5
230x5
250x5
250x5

DBX-
80x8
100x8
105x7 pr
100x7
100x8

Rope Pushdowns-
105x8
120x8
135x8
150x8

Dips-
bw+45x12
bw+90x12

left after this...i wanted to do pullups today but that tie in wouldnt let me do a single one and dips actually hurt...gonna cut dips out a session or 2 and biceps as well to see if it gets better

[Coke]

i would really like a 405 atg squat before this time next year...big goal but i think its possible

You'll get to the 4pps squats in a reasonable time frame man, look forward to seeing you do just that.

[vince318]

just making a commennt so i remind myself......


Not sure how many people use ETS, but i realized something today. It's one of those things where when you're taking it you might not think it does much. Everytime i stop taking it for a week or 2 before ordering more, I feel how beat up i really am in my joints lol. Just thought i would throw that out there....It really does make a huge difference as far as recovery goes to me.

[vince318]

Sunday- September 5, 2010

Bench-
45x16
135x5
185x4
225x2
245x1
265x1
255x1 15 sets 60 sec rest

Close-grip- index on smooth
185x10
185x10

Squats-
45x20+
135x5
135x5
135x3
185x3
225x3
255x2
275x5 PR

Deadlift- was gonna shoot for a pr triple, double, or single but my cns was shot lol so did a rep pr
135x5
225x5
315x3
365x3 cns didnt wanna try heavier lol...considering 365x6 is my PR fresh
315x10 stiffleg PR

DB Incline-
75sx8
80sx5
80sx4

DB Military standing-
50sx9
50sx5
40sx8 nothin left

DBX-
70x15
70x15
70x15
80x12

SLDL- lol figured out my legs were to wide during deadlifts...these were 5x easier than earlier
225x10
245x10 off plates

[vince318]

Monday- September 6, 2010 really sore from yesterday lol..just did a bunch of back today

BB Rows-
185x5
205x5
225x8
225x8
225x8
185x12

Chins- wide overhand with 2-5 second negative to each side(best i can explain it lol)
bwx5
bwx5

CSR Machine-
230x5
230x5
230x5
250x5
250x5
250x6

Pulldown Machine- 1 ARM with a 3-5 second negative on each rep
70x8/8
90x8/8
110x8/8

DB Rows-
80x10/10
80x10/10
80x10/10

[vince318]

Thursday - September 9, 2010 shoulders ached like hell tryin to bench and incline db as well..it's nothing serious just need to deload ...military and dips felt good surprisingly

AM-

Bench-
45x20
135x5
185x3
225x6 nope

DB Incline- steap
70sx8
75sx6 nope
60sx10
60sx10
60sx10

BNP-
115x5
135x5
135x5

Dips-
bw+45x8
bw+100x10
bw+100x10

Decline Situps-
bw+20x8
bw+20x10

GHR-
bw+10x10
bw+10x10

prolly squat later today or tomorrow then take a few days off

[Coke]

You deserve an extra rest day or two, especially where the shoulder is concerned.

Keep on with it bro, doing great.

[vince318]

Thursday - September 9, 2010

PM

Squats-
45x20+
95x15
135x8
185x3
225x2
245x1
265x1
285x1
295x1 easy

235x5
235x5
235x5
235x5
235x5
255x3
265x3

BB Rows-
185x8
205x8
225x7

-superset with-

SLDL- off a plate
185x8
205x8
225x8

Chins- close hammer grip
bwx5
bw+45x6
bw+45x6
bw+45x6

Dips-
bw+45x8
bw+100x10
bw+100x10

1 Arm DBX- back n forth between arms nonstop til all sets done
25 3x10 each arm

BB Nose-breakers-
65x10
115x5 burnt
95x9 out

Shrugs- wider grip than normal
135x10
225x10
315x10
335x10
335x10
365x10

Decline Abs-
bw+10x8
bw+20x8

GHR-
bwx20

lol now for a couple days complete rest...cept i have to run some tomorrow morning

[vince318]

Monday- September 13, 2010 shoulders felt decent today but still not fully recovered ...i cut some of the volume but hopefully i can put it to normal next sessions...im goin back to the bench, squat/SLDL, bench, DL/Fs routine and try to up my calories and maybe add an extra day or 2 when needed for recovery...also gonna throw dips out n see what happens as they keep getting stronger but doin absolutely nothing for bench lately except cut into recovery


Bench-
45x20
135x5
185x3
225x1
255x1 easy but still wasnt warmed up for this today

205x8
205x8
205x8
205x8
145x17 close-grip

Incline DB- STEAP
70sx8
70sx7
65sx7

Standing DB Press-
50sx8
50sx8
55sx6

Side Lateral Machine-
95x26

lol gonna stop bein hard headed and stick to the program as i've made huge gains from it when i followed it right....lately i've followed the split but done random reps/weight and extra stuff that eats up my recovery...gonna cut the extra crap and volume and make gains ...feel like im startin to spin wheels lately

[vince318]

Tuesday- September 14, 2010

Squats-
45x20
135x5
135x5
185x3
225x2
275x1

205x8
210x8
215x8
220x8
225x8

SLDL- off 3-4 inch platform
225x8
225x8

BB Rows-
185x5
205x5
235x3 grip slipped...
235x5
235x5
205x8 grip giving me probs for some reason today

DB Rows-
80x10/10
115x10/10
115x10/10
115x10/10

BB Nose-breakers-
45x12
65x10
95x8
115x8
115x8

BB Curls-
65x8
75x8
75x8
75x8
75x8

V Bar Pushdowns- hard tower
5x8

DB Skulls-
30sx12
30sx12
30sx12

-superset with-

Alt DB Curls-
30sx12
30sx8
30sx8

Decline Situps- weight behind head
bw+25x8
bw+25x7

[Coke]

...feel like im startin to spin wheels lately

We all feel that way at times, no doubt you'll be getting that and the shoulder squared away soon.

[vince318]

Saturday- Sept 18, 2010

Bench- felt like **** did these throughout entire workout at random all close-grip
135x10
155x10
155x10
155x10
185x8
185x8
185x8
155x12

Deadlift- off a plate
135x5
225x5
275x2
315x1
365x1 plates had holes in them so i said to hell with it

Off Floor-
315x8
315x8
315x8
315x8
315x8

Front Squats-
135x3
155x3
175x3
195x3 pr easy to..

CSR- machine
230x8
230x8
230x8

Decline Situps- weight behind head
bw+25x8
bw+25x8
bw+25x8

DBX-
80x8
90x8

Wrist Curls- lol
50x42

bench is annoying me...i worked up to heavy single that felt ungodly heavy yesterday and then tried again today and said to hell with it..that's why i only listed the light close-grip sets today...may skip a bench session or do a few light ones like this on the day before and just keep working squat/dl

[vince318]

Wednesday- Sept 22, 2010....had to cut weight hard last couple days and up til tomorrow....dehydrated and feeling weaaaakkkk but whatever...

Bench-
45x20
135x5
185x3
225x1
245x1
265x1 lol not bad but was heavy as hell

225x4 no endurance for reps today at all..
185x8
185x8
185x8
185x6

BNP- seated
95x8
105x8
115x5

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

Squats-
45x20
135x10
185x8
225x8
185x10

DBX-
70x10
85x8

first thing to shrivel up when i cut weight is my arms....dbx was hard and weights were hard after about halfway up...last weigh in i cut for then my weight may end up goin from 165 or so to 190 lol and stay there a while and just get strong as possible

[vince318]

Saturday- September 25, 2010

Bench-
45x20
135x5
185x5
205x5
225x5
225x5
225x5
185x5 paused..last one 5 sec pause

Squats-
45x20
135x11
185x3
225x1
275x1

185x8
185x10
205x10
245x10 pr

DB Incline- steap
60sx8
65sx8
70sx7

Shrugs-
135x10
225x20
225x20
225x25

GHR-
bw+15 5x8

Decline situps- weight behind head
bw+25x8
bw+15 3x10

felt a lil stronger today..bench still feels like **** ..better than last 2-3 workouts though...weight was 169 yesterday morning before refeed..have no idea what weight is today but im sure around 178-180 lol

[vince318]

Sunday- September 26, 2010

Chins- wide overhand
bwx5
bw+35x5
bw+35x5
bw+35x5
bw+35x5
bw+35x5
bw+35x5 drop to
bwx8

DB Rows-
70x10/10
100x10/10
130x17/17

DBX-
70x8
80x8
90x8
100x8
105x7

Dips-
bw+55x8
bw+100x8
bw+145x5
bw+90x12

Pulldowns- behind the head
120x10
120x10

Tate Ext- on flat bench
30sx12
35sx12
40sx12

Preacher Curls-
5x8-10

super set with

Side Laterals-
25x12
35x10
35x12

and

Rear Delt Machine-
2x10
1x9

[Coke]

Nice workouts, appear to be making great strides all around.

[vince318]

Been gone last 20 or so days and had no access to weights or anything. Not even access to a shower lol but did do pullups with gear off a thick tree limb, pushups, and front squatting some log i found. Lost some weight and added some pudge looks like which I thought i would considering i was getting less than 100g protein a day and everything was fat/carbs.

Monday- October 18, 2010

Bench- did all sets but the 245 with ring finger on ring
45x20
135x8
185x3
225x2
245x1 thumblength grip

185x8
185x8
185x8
185x8
185x8 ....felt like a ton but wasnt to hard once i started pushing it

Incline Db-
65sx8
60sx8
60sx8

DBX-
60x8
65x8
70x8
75x8
80x8

V-bar pushdowns-
120 5x10

superset with

Cable Curls-
120 2x10
105 3x10

Squats-
45x15
95x10
135x10
135x10

wasnt sposta squat today but just got some oly shoes and wanted to try them out.....gonna work up to something decent on squat tomorrow hopefully (didnt feel to good today) and some back....also all my squats are gonna be the atg oly style where i bounce outta the hole kinda lol

[vince318]

Tuesday - October 19, 2010

AM-

Chins- wide overhand
bwx5
bw+25x8
bw+25x8
bw+25x8
bw+25x7

Squats-
45x15
135x5
135x5
185x3
225x2
135x10
135x10
135x10
135x10
135x10

GHR-
bwx10
bwx10
bwx10

squats felt bad so just did rep work...gonna go in later today and do some more squat rep work and try to work a bit heavier than 135 lol...gonna do some bb rows and shrugs too

[Coke]

Wow dude, interesting to hear if you care to share what happened - see that you were gone and all.

Glad to see you resume things in here this way.

[vince318]

It was just a field op for a couple weeks out in the middle of no where lol. I was stuck eating MRE's the entire time and had access to nothing. Im just glad to be back and able to enjoy things like showers / real food lol.

[vince318]

Tuesday- October 19, 2010

PM

Squats
45x15
135x5
185x5
225x1
235x1
245x1
185x5
185x5

BB Rows- strict
135x10
185x8
185x8
185x8
185x8
185x8 drop to
135x8

BB Shrugs-
135x10
225x10
315x15
315x12

wished everything kept strength like my back....those were actually easy

[Coke]

Back strength is indeed way easier to maintain than benching, for example.

Serious stuff seeing the two sessions in one day!!

[vince318]

Friday- October 22, 2010 strength is down so bad i have almost no motivation...making myself go sux

Bench-
45x20
135x5
185x3
225x1
245x1

185x8
185x8
185x7
185x6

Squats-
95x12
135x5
135x5
185x3
225x1
245x1
265x1
135x8
155x8
185x8

Standing BNP-
95x8
95x8
95x6
95x6 to front

Dips-
bw+45x8
bw+90x7 wtf this is a 15-20 rep weight...


Saturday - October 23, 2010

Chins- wide overhand
bw+25x10
bw+25x9
bw+25x7
bw+25x6
bw+25x6
bw+25x5

BB Rows-
135x8
185x8
155x8
175x8
195x8

BB Shrugs-
135x15
225x10
315x8
325x8
335x8
345x8
355x8

DBX-
70x8
75x8
80x8
85x8
90x8

Ez Preacher Curl-
65 5x8

Overhead EZ Cable ext-
105x8
120x8
120x8
135x8
150x8

superset with

EZ Cable Curls-
105x8
120x8
120x8
120x6
105x9

1 Arm Pushdowns- no attachment just cable
30 3x12

Hammer Curls-
2x12

Sunday- October 24, 2010

Front Squat-
45x15
135x3
135x3
145x3
155x3
165x3
175x3
185x3
155x8

GHR-
bwx12
bwx12
bwx12

[Coke]

Not looking bad bro, keep it up.

[vince318]

thanks coke

Tuesday - October 26, 2010...got a routine im starting in december or january when i start slowly gainin weight...atm im following the split kinda but not really the routine...lol i have no supplements at all except protein, a vitamin, and food...gonna see how i do recovery wise and play with stuff a bit, then jump in full force...hopefully i can push my numbers back to where they were before i start the routine


Bench-
45x20
45x15
45x10
135x5
185x2
225x1
195x9.4.4 (17 rp) + 10 next time.....these are done all out...rack the bar...15 sec rest...then all out again...rack 15 sec...then all out 3rd time....as long as i get 15 or higher im upping 10 pounds each workout

BNP-
45x12
95x11.5.3 (19 rp) + 10 next time

Side Laterals-
25sx10
30sx10
35sx10

Dips-
bw+45x5
bw+95x10.4.3 (17 rp) +10 next time

Squats- 1-2 min rest between sets max
45x15
135x5
135x3
185x3
225x1
255x1

165x8
170x8
175x8
180x8
185x12

GHR-
bw+10x10
bw+10x10

Routine is gonna be a 4 day week...

Day 1- Bench / Squat / Bench assist ( can rotate DL with squats, if so do front squats afterwards and do back squats on day 3 with same scheme)
Day 2- Back - 3 exercises, arms- 3 exercises each
Day 3- Front squat -triples with 1 back down set
Day 4- rest
Day 5- start over

[vince318]

Wednesday - October 27, 2010

AM- 3 mile run


PM

Chins- wide overhand
bw+25x11
bw+35x7
bw+45x4
bw+25x8

BB Rows-
165x8
185x8
185x8
185x8

Shrugs-
135x20
225x10
325x10
325x10
365x10
365x10

DBX-
75x8
80x8
85x8
90x8
95x8
100x5

EZ Preacher Curls-
70x8
70x8
70x8
70x7

1 Arm DBX-
25x8
30x8
35x6

CG Pushup- feet elevated
bwx30
bwx25

[Coke]

Good job throughout man, keeping things in check.

[vince318]

thanks man...lol didnt realize i had dropped as much weight as i had..only weighed 164 2 days ago and i've been eatting to gain lately....

Thursday- October 28, 2010

Front Squats-
45x10
135x3
135x3
155x3
165x3
185x5
205x2
155x10

GHR-
bw+10x15


Saturday- October 30, 2010

Bench-
45x15
135x10
185x2
205x7.2.3 (12 rp)
155x8
160x8
165x8
170x8
175x8

Deadlift- off 3-4 inch platform..bar touching top of foot
135x5
225x5
275x5
315 3x3

Front Squat-
45x5
135x3
155x3
175x3
195x3
205x1
135x15

DB Incline-
60s 5x8

DB Press- standing
50sx6
50sx6
50sx6
50sx7
50sx5

Face Pulls-
2x12

[Coke]

I'm hearing you, in the same boat - not too hard for me to lose weight if I don't watch it....but on the other hand, I know a lot of folks who wish they had it that way, so I guess it is all good, lol.

[vince318]

Lol I used to be one of those people that wished that had it that way. Believe it or not i was 240 pounds when i was 16 walking around at 5'5. I looked like a blimp haha. I've pushed running and lifting to a point now where I'm eating more now than i ever did back then.

Sunday- October 31, 2010

Chins- wide overhand
Bw+25x8
Bw+25x8
Bw+25x8
Bw+25x7
Bw+25x5
Bw+25x5
Bw+25x5
Bw+25x5

DB Rows-
80x8/8
90x8/8
100x12/12

DBX-
80x8
90x8
100x7
90x8

Dips-
Bw+45x8
Bw+90x8
Bw+90x8
Bw+90x8

Pushdowns-
4x8-10

superset with

Cable Curls-
4x8-10

[vince318]

Tuesday- November 2, 2010
Lol did this after bein up 30 hours...had just come off 24 hour duty...shoulda skipped it

Squat-
45x10
135x5
135x3
185x3
225x3
255x1

185 3x10

GHR-
Bwx10
Bw+20x10


Wednesday - November 3, 2010

Bench-
45x16
135x5
185x5
225x3
225x3
205x5
205x5
205x5

DB Incline-
60sx8
65sx8
65sx8
65sx8
65sx8

DB Military- standing
50sx6
50sx6
50sx6
50sx6
50sx8

DBX-
80x7
80x7
80x8
80x8

EZ Preacher Curls-
65x8
75x8
75x8

Dips-
bw+45x8
bw+90x8
bw+115x5
bw+90x7

Pushdowns-
125x10
140x10
160x8
160x6

Cable Curls-
120x10
135x8

benching still didnt feel good...225x3 was about limit which is a bit off from 255x3 or 265x2...hoping to get back there soon...atleast i think my work capacity is improving fast

[Coke]

... did this after bein up 30 hours...had just come off 24 hour duty...

24hr duty would be plain killer for most, but you be handling it well without whining, lol.

Quite the beast dude, doing the huge workout afterwards that way.

[vince318]

Thursday - November 4, 2010

Squats-
45x15
135x5
135x5
185x3
225x2
255x1

170x8
175x8
180x8
185x8
190x10

DB Rows- all these were without straps so that's +
80x8/8
100x10/10
100x15/15
100x15/15

Power Cleans-
135x5
135x5

Shrugs- no straps either
135x15
225x10
315x10 mixed grip

Cable Rows- bench grip
150x8
150x10

routine starts Sunday now instead of December...it's gonna start out kinda light and build up

[vince318]

forgot to log sunday and mondays workout...here's from today though


Thursday- November 11, 2010

Bench-
45x20
95x20
135x10
185x3
205x1
235x2

170x8
175x8
180x8
185x8
190x7 wtf lol
135x16 close-grip

Squats-
45x15
135x8
135x5
185x3
225x1
255x1

175x8
180x8
185x8
190x8
195x8

Dips-
bw+45x8
bw+90x8
bw+100x8
bw+45x13

DB Military- seated
50sx8
55sx8
60sx5
60sx5
60sx5

GHR-
bw 3x12

been off all supplements last 3 months or so ....creatine / bcaa / preworkout stuff coming tomorrow..i can tell a huge difference with taking creatine vs not lol...cant wait

[vince318]

Friday- November 12, 2010

Chins- wide overhand..hands to end of bar
bw+25x8
bw+25x8
bw+25x7
bwx10

DB Rows-
80x10
100x8
110x8
120x8
130x8
140x8

BB Nose-Breakers-
45x20
65x15
95x8
100x8
105x8
110x8
115x7

superset with

BB Curls-
45x8
65x8
75x8
85x8
95x6
95x6

Pushdowns- v bar
120x8
135x8
150x8
165x8
180x6

superset with

Reverse Cable Curls-
75x8
90x8
105x8

DB Hammer Curls-
25sx12
30sx12

superset with

1 Arm DBX-
25sx12
30sx11

weight is all the way back up to 178 lol which made chins a lil tougher......numbers should be shooting up soon with the weight gain.

[Coke]

....numbers should be shooting up soon with the weight gain.

No joke bro, weight moves weight, lol.

[vince318]

lol ya..i feel the strength coming...tonight was a good workout even though im still not quite there..

Monday- November 15, 2010

AM- sprints...not sure how many 10-15 then a mile jog

PM-

Bench-
45x20
135x5
185x3
205x1
235x1

170x8
175x8
180x8
185x8
190x8
135x15 close-grip

Squats-
45x15
45x10-15
135x5
135x5
185x3
225x1
255x1

175x8
180x8
185x8
195x8
205x8

DB Incline- really steap
70sx8
70sx7
65sx8
65sx8
65sx5 just gassed out lol

DB Military- standing
50sx8
50sx8
50sx8
50sx8
50sx10

GHR-
bw+10x10
bw+10x10
bw+10x10

everything felt good tonight...bench was a lot easier than last time...was actually pausing some of the reps on all the sets...forgot what i did last time on squats so the numbers werent exactly right but still easy so im pleased

[Coke]

Awesome seeing those sprints, workout is tight as well dude.

[vince318]

thanks man...those sprints + squats + the stuff i did tuesday have my legs reallllllllly sore lol

Tuesday- November 16, 2010

3 mile run in boots..

Chins- wide overhand
bw+35x7
bw+35x6
bw+35x6
bw+35x6
bwx10

DB Rows-
80x10
110x8
120x8
130x8
150x8 pr..never had db's this heavy

DBX-
80x8
90x8
100x5
105x5
110x4
85x10

Dips-
bw+45x8
bw+90x8
bw+125x4
bw+90x8

Pushdowns-
120 4x10

Alt DB Curls-
35s 3x8

Cable Curls-
120x14

body weight sitting around 180 lol so the chin ups are very pleasing with the added weight and body weight...i think 7 with a 35 is a pr or ties pr and i was a lil lighter last time i did it...

[vince318]

Thursday- November 18, 2010

Sprints...then a 2 mile run
---------------------------------------------------------------------------------
Friday- November 19, 2010

AM- 7 mile run

PM-

Bench-
45x20
135x5
185x3
225x5
245x1
225x5
225x5
185x10
135x18 close-grip

Squats- felt like crap legs were shaking lol...this was about 5 hours after run so im guessing legs still messed up
45x20
135x8
135x5
185x3
225x2
255x1
185x8
185x8

Incline DB- steap
70sx7
60sx10
65sx8
70sx5
-------------------------------------------------------------------
Saturday- November 20, 2010

Squats- did some more because fridays sucked from the run thrashing my legs
45x20
135x5
185x3
225x3
245x3
275x1

225 5x5
135x8 front squat

DB Rows-
110x10
130x10
150x10 pr

Dips-
bw+45x8
bw+90x8
bw+125x7
bw+90x10

DBX-
80x8
85x8
90x8
95x5

alternated with

Ez Preacher Curls-
65x8
75x8
85x8

Shrugs-
135x10
225x10
315x10
405x6

[Coke]

Doing great, major props on those efforts.

[vince318]

thanks man

Monday- November 11, 2010

Sprints 6 intervals- these and the first 2-3 sets of chins were done about 45 min before everything else...


Bench-
45x20
135x5
185x3
225x1
255x2
235x3
235x3
235x2
225x4
185x8 close-grip

Incline DB-
70sx8
75sx8
80sx6
80sx6
80sx6

DB Military- Standing
55sx8
55sx8
55sx8
55sx7

Chins- wide overhand
bwx15
bwx10
bwx10
bwx10
bwx10
bwx10 hands really close

V- Bar pushdowns-
135 4x10

i did 2 sets of chins before everything else then the other 4 at random times during workout....considering i couldnt do 255 for a single 2 weeks ago im happy that my strength is coming back...still feel like a wuss though...............also think im gonna kinda do a westside hybrid type routine for a while because with the running and extra stuff i just dont like having predetermined weights to hit coming into a workout

[Coke]

Nice job with everything, including the killer sprints.

[vince318]

thanks coke

I played football yesterday for about 2 hours and I sprinted a hell of a lot more than when i did sprints monday lol.....was sore, stiff and just didnt feel like moving today but went ahead and did squat/deadlifts....couldnt go as heavy as i wanted because i just hurt to much....anyway here it is.....gonna go up 10 pounds a week on deadlifts and try to hit a pr on squats at different rep rangs each week....

Wednesday- November 24, 2010

Squats-
45x15
135x5
135x5
185x3
205x3
225x1
245x1
245x3
225x6

Deadlift-
135x5
225x5
285x4
285x4
285x4
285x4
325x2
365x2
285x8

Front Squats-
135x5
185x3
135x8
135x8
135x8

GHR-
bw 5x10

AB Pulldowns-
x12
x10
x4 all heavy as possible for rep range

Sauna

It's been a while since i did any deadlifts from the floor and i was so stiff and sore it hurt just bending over ...everything was very easy and speed sets really until the 365 which i didnt even get the first time lmao...got mad and went back and pulled a very easy double the second time...not sure wtf happened the first try lol

[Coke]

Solid plans to raise up, good luck.

[vince318]

Friday- November 26, 2010

DE Upper-

Bench-
45x20
135x5
165 5x5

CG 2 board-
225x3
255x3
275x2 normal grip
185x10 to chest

Dips-
bw+45x8
bw+90x8
bw+135x6
bw+90x11

DBX-
80x8
100x8
105x6

Pushdowns- straight bar
140 3x10

[vince318]

Saturday- November 27, 2010

Chins- wide overhand..these have gotten tougher with the added bodyweight...
bwx8
bw+25x8
bw+45x4
bw+25x8

Squats- speed sets were 165 lol was sposta only do 5x5 with it
45x15
135x5
135x5
165x5
165x5
165x5
165x5
185x5
205x5
225x5
245x5
185x10

DL- speed sets
135x8
225 3x3
245 2x3
265 3x3

BB Rows- strict
155x5
185x5
205x5
205x5
185x5

GHR-
bw+10 4x10

superset with

Cable Curls-
120x10
135x8
150x8
165x6

Decline Situps on GHR
bw+20 2x8
bw+10x10

8 sprints

squats felt good today...hopefully they feel good again on wednesday and i can actually work up to something heavier

[Coke]

Fine back-to-back sessions Vince.

[chevelle2291]

Very jealous of your BB rowing! I'll $hit a brick if I hit 225x5 for rows in the near future.

What branch are you in?

[vince318]

usmc

[vince318]

Monday- November 29, 2010

Bench-
45x20
135x5
185x3
205x3
225x3
245x3
255x2
235x5
235x4

BB Rows-
155x5
185x10
225x5
225x5
225x5
155 3x10

DB Incline-
80sx6
85sx4
80sx7
80sx6

DB Military- standing
50sx6
60sx6
65sx5

-alterned with first 3 sets of chins-

Chins- overhand grip done to behind the neck
bw 6x5

BB Nose-Breakers-
45x12
65x8
95x6
115 5x6

1 Arm Pushdowns-
30 4x10

strength felt really good....will definitely blow past some pr's soon

[Coke]

No joke bro, new PRs are on the way, lol.

[vince318]

still being conservative but I know PR's are coming...i could have definitely pulled a few today as deadlift was very very light

Wednesday- December 1, 2010

Deadlift-
135x5
225x5
295x4
295x4
295x4
295x4
335x2
375x2
295x10

Front Squat-
135x5 + 5 backsquat
165x3
185x5

Squats-
185 5x10

Front Squats-
135 3x10

GHR-
bw+25 2x8

Decline Situps- on GHR
bw+25 2x8

[vince318]

Friday- December 3, 2010

Bench
45x20
135x5
185x5
205x4
205x4
205x4
205x4
235x2
265x1
265x1
205x7 close-grip

Dips-
bw+45x8
bw+90x8
bw+145x4
bw+90x10
bw+90x10

DBX-
85x8
100x8
105x7
110x4

Pushdowns- v bar
120x10
135x10
150x10
165x10

even though im feeling kinda weak from Wednesday, today was a strong workout....triceps definitely getting stronger

[Coke]

today was a strong workout..

No doubt, workout is good throughout dude.

[vince318]

thanks man...

Saturday- December 4, 2010

Squats-
45x15
95x15
135x15
185x15
225x10
265x5
285x4 PR
305x1
235x10

Front Squats-
185x5
185x5
185x5

Deadlift- speed sets
135x5 + 3 power cleans
225 2x2
245 3x2
265 4x2

GHR-
bw 2x15

Decline Situps- on GHR
bw+25 2x8

prolly had another 1-3 in me with 285 and at least one more with 305...easy even with all the volume before hand

[vince318]

Monday- December 6, 2010

Bench
45x20
135x5
185x3
205x4
205x4
205x4
205x4
235x2
265x1 miss 2nd bout halfway up....piss me off shoulda skipped some sets before
225x5
225x5
225x5
225x5

Incline Bench-
185x4
165x8

BB Rows-
185x5
205x5
225x6
225x6
225x6
225x6

DB Incline-
70sx8
75sx8
80sx6
80sx5

DB Military- standing
55s 5x8

Chins- wide overhand grip done to behind head
bwx8
bwx10

Pushdowns- v bar
150x10
165x8
180x8
195x4
150x10

[Coke]

Looks good for both days man.

[vince318]

Wednesday- December 8, 2010

Deadlift-
135x5 + 3 power clean
225x5
315x4
315x4
315x4
315x4
355x2
395x3
315x8

Squat-
135x10
185 5x10

Front Squat-
135 5x10

Chins- wide overhand grip
bw+25x8
bw+45x5
bw+45x6 underhand grip
bw+25x8 over

DB Rows- no straps...grips getting a lot better
80x10/10
100x15/15

Cable Curls- did 8 inside grip right into 8 outside grip
120x8,8
120x8,8

superset with

Pushdowns- same as curls
120x8,8
120x8,8

AB Pulldowns-
x10
x5 heavy

these last 3 weeks has been the first time i've deadlifted consistently for more than 2-3 weeks.....it's getting easier every session so i should be putting up some less girly numbers here soon

[Coke]

Props on the entire effort, looks very nice guy.

[vince318]

thanks man

Friday- December 10, 2010

CG Bench- index on smooth
45x20
135x5
185x5
205x5
225x5 pr easy left a couple in the tank

Dips-
bw+45x8
bw+90x5
bw+135x6
bw+160x3 pr
bw+100x9

DB Bench-
85sx10

DBX-
85x8
95x8
105x8 pr
110x5

Rope Pushdowns-
105 3x10

buncha Font, Side, Rear Delt raise supersets with some presses....30's on raises and 50's on presses

[vince318]

today sucked..

Saturday- December 11, 2010

Squat-
45x20
95x15
135x15
185x5
185x5
185x15
225x5
225x5

Deadlift- speed sets
135x5 + a few cleans
225x3
225x3
245x2
245x2
275x2
275x2

Leg Press- plates a side
2x12-15 with 4 plates
3x10-15 with 5 plates

lower back still sore and squats felt heavier than i dont know what lol....deadlift was really light and fast though go figure

[Coke]

Like the numerous PRs, most recent effort is really not bad guy.

[vince318]

thanks man..just squat starting to frustrate me...there's days everything feels light and then days 135 feels like 275+ lol

Monday- December 13, 2010

Bench-
45x20
135x5
185x3
205x3
225x3
245x4 ties pr
260x2 same
235x4

DB Bench-
80sx8
90sx8
100sx6

DBX-
85x10
100x8
110x6 pr

Dips-
bw+45x10
bw+100x8
bw+100x8

DB Rows-
100x10
125x10 straps
150x12 pr

Rear Delt Machine-
2x10

[vince318]

Tuesday- December 14, 2010 bw 179.8

Deadlift-
135x8 + 3 powercleans
225x5
315x1
335x4
335x4 sposta be 325 lol
325x4
325x4
365x2
405x2
325x8

Squats-
135x10
185x10
205x10
225x10

Front Squats-
135x10
145x10
155x10
165x10..had to rerack at 8 to regrip then do last 2

Leg Press- plates a side
4px10
4px15
4px25

Decline Situps- on ghr
bw+25x10
bw+25x8

GHR-
bw+25x8

Chins-
bw+25x8 wide overhand grip
bw+45x8 pr medium underhand

felt pretty good today but my elbows have been bothering me lately so i cut it after second set of chins