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lennyspero
03-13-2012, 06:02 AM
Decided to start a journal I usually just keep one on paper but I'll try and kee this one up too so I can keep in touch with some old training partners. Body weight is steady @ 177. I'm looking to improve my lifting over the next fewonyhs and get my ass on the platform @ 165. My one hip has been bothering me when I pull ME. So I'm trying to resolve that. I'm going back to no belt squats and deads for a while to try and build my base back up

Monday3-13
Flat bench
135x10
185x10
205x10
215x10
185x10. I did these comp grip(pointers on ring) it's the 1st time I've done this in a while since I wrecked my labrum last year. Didn't hurt too bad
Incline bp
135x10
185x10
185x6 drop to 135x4.
Cable crossovers 3x20
Floor press. 75's 3x10.
Dips. 25@ bw/ shrugs 80'sx20. Pull upx5. Legraisex20. 3 sets..
Few sets of core..

sandman24
03-13-2012, 07:28 PM
good to see you over here, lenny. you at 165 is still mind boggling.

Coke
03-14-2012, 12:09 PM
Surprised to see the journal man, wish you the best with everything as you move forward!

Barbaccio
03-14-2012, 12:14 PM
SPERO! Good to see you starting up over here man! I've been following your diet on FB. That was KILLER dude!

lennyspero
03-14-2012, 06:57 PM
Diets going good. Thanks guys
Today's session. Squat no belt *all paused
145x10.
. 235x5.
285x5.
305x5.
315x5.
325x3.
335x3. *
No belt not paused
285x10.
275x10.
265x10.
255x10. *
245x10. *
Leg press *2 plates 3 second negative. X10. X10x10.
Leg curl. 80x15. *100x10. 100x10
I had a journal on a site for about 5-6 years what seems like a lifetime ago.
I'll try to keep it up to date. Macro's today were around 40 f 160c 200p.

Eric Adolph
03-14-2012, 08:43 PM
Nice squatting Len; 5 sets of 10 is brutal!!

lennyspero
03-15-2012, 03:39 AM
That was the " assistance" I had not done ass to grass heavy pause squats in a long time. My legs are a little sore today already. Not a good sign. Lol.

vdizenzo
03-15-2012, 05:32 AM
Good to have you keeping a journal here. Looking lean on FB Lenny.

Coke
03-15-2012, 08:45 AM
Super leg work, killer day with the squats!

lennyspero
03-16-2012, 04:00 AM
Thanks guys.
Assistance.
. *Shoulder press db. *
40sx15
. 60sx15 *
70sx12.
80sx8.
70x10x10. *
Clean and press.
Hang clean every rep
135x5x5 strict press
Upright row
95x12. *
115x10.
115x10.
Cable lateral 30x10 x10x10. *
6 ways seated 15lb db'sx10- db shrug x20.
*6wayx10 shrugdb110x15. *
6wayx10 db shrug 120x10 drop to80x10 drop to60x10.
Seated hammer curl superset with laying db ext
40s x20/10. -15/15-15/15. * Dips w bw SS with machine curl.
*25 dips 20 curl@70.
25 dips 12 curl@80.
25 dips10 curl@80
Good workout. I'm starting to be able to do more volume without my shoulder feeling like its gonna fall off. My body weight is up a little since I decided not to try an make the cut to 165. @ the end of the month. I'm sitting a little above 180. I'm gonna work on getting that back around 175 or so over the next few weeks. If carbs weren't so delicious everyone would be ripped. Lol

lennyspero
03-17-2012, 10:07 AM
Back. *
Hyper extension bwx10 superset with pull up. X10x10x10x10x10. *
Narrow stance sumo no belt 135x5. 225x3. 315x3. 405x3. 425x12. Not to failure. *
The pulls felt good i walked 8 miles on thurs at work so mu legs have been pretty sore.
Narrow low cable row 150x10. 180x10. 200x10 220x10. *
Pullover db. 80x12x12x12. *
Dead stop db rows100x10. X10 x10
*face pulls 5 sets of 10. *
Db side bends 60x15 x2. 1 set of straight leg raise *x25
Good workout.

lennyspero
03-20-2012, 05:37 AM
Bench. Monday
*
Pullup x10 . Superset with Pushup 20
. *3 rounds*
*
Bench. Comp grip
134x 10. 185x10 *225x10. *Feels good to be able to bench comp grip without pain I think all the extra shoulder assistance has stabilized my shoulder some..

Incline db.
80x10. 90x8. 95x6 drop to 80x4. * **

Floor press db.
80x10. Db shrug 120x10 drop 100x10. 80x 10
3 rounds. * All same weight/reps*

Cable crossover. 50x20. *60x15. 70x 15. *

Dips +1 chain. X20 side laterals 22x20. *3 rounds. Same weight/reps

Hanging leg raise straight leg 3x25. *

Another good workout. The comp grip bench felt good prob had another 2-3 reps in me
Diet has been back on track and al is well in the world. Might throw in a 5 th training day to hit all the small muscles I so often neglect.

Barbaccio
03-20-2012, 06:10 AM
Doing a sh1tload of work in here Len. Good to see you logging bro. Hopefully we can get together again at a meet soon!

lennyspero
03-21-2012, 04:16 AM
Thanks tone. Defiantly. I love how everyone is getting into raw whorein
It's awesome

Quick arm training yest (extra day)
Body weight chins 3x10
Bb curl 70x10-80x10-90x10
Hammer curl db 40x10 3 sets
Preacher curl machine 3 drop sets high reps

Dumbbell extensions
40x15
50x10
40x12
Rope push downs
3 high rep drop sets

Quick workout. I would like to keep the 5 th training day .
Leg training tonight. Can't wait

CHASE TRUSNOVEC
03-22-2012, 09:23 PM
working hard as alwyas len!!!

lennyspero
03-24-2012, 10:11 AM
Thanks chase:).
Assist2
Db press seated
40x12
60x10
80x11
70x10x10x10x10x9

Seated machine shoulder press
Neutral grip
150x15drop120 x5. 100 x5
Reg grip150x15120x5100x3
Reg150x15120x5100x580x5

Db extensions 45x10 superset with rope push downs to failure. 3 sets*

lennyspero
03-24-2012, 10:14 AM
Back2
Pull ups. Bwx18(pr) as with hyper extx10.*
Pux10. *--hyper extension x10 . 5 sets.

De load sumo deads no belt
225x2
315x2
405x2
450x5

Stiff legg deads no belt tapped on floor. w/ Straps
225x10 superset with machine row 2 platesx10
315x10 ss with machine row 3 plx8
365x10. Ss with machine row3 plx8

Narrow grip neutral Pullups
X8. Db curl. 40sx10 drop to 30x10

Ng pullupx8. Db40sx6 drop to 30x10. *2 sets

T bar row. No chest support
Overhand wide
2 platesx 10 as with des shrugs 125sx10 drop100x10 drop80x10
2 sets

Face pulls 55x24 * Machine cur 70x10 drop50x10
straight Leg raise. *X25
Face pull 65x15. Machine cut 70x10 50x10 30x10
Straight Leg raise
X30
Good workout. Upper backs smoked

Didn't squat this week. Had a bunch of available OT this week so I took off from squatting and decided to throw a reload on pulling. *So next week I should be fully rested. *I don't even remember the last time I deloaded. *So it was nice. Hammered upper back good.*

lennyspero
03-25-2012, 11:03 AM
Cardio 35 min. Walked 1.5 miles on my treadmill 12 incline 2.5 mph

Gonna be trying something a little different with my diet for the next few weeks. I've found that I can maintain pretty low body fat of I keep my macro's tight all week and just indulge I'm some extra carbs on the weekend. This makes me feel more like a normal human rather then a slave to my diet. I'm not a bodybuilder or but if I can maintain veins going through my abs and still lift well then I will be very happy. I've been trying to avoid cardio at all costs and just keep my macros lower but I'm finding that my recovery has taken a definite hit from the dieting. Last year I got pretty lean by keeping my macros quite a bit higher and doing cardio. I also think the light cardio improves my recovery. So I'll experiment with doing 30-40 minutes a day on all my non training days and maybe throw in 1-2 extra sessions if I'm bored at home

lennyspero
03-26-2012, 06:12 PM
Bench 3
Bike 10 min
Pullupx10 pushupx25. 2 sets upper warmup
Bench comp grip
135x5
185x5
225x3
235x8
255x3
225x8

Incline db
80x10
90x10
100sx8.
110x3 drop to 90x3

Cable crossover super set with scapular shrug on t bar*
50 x15. 2 platesx15
60 x15. 2 platesx15
70x15. 2 plates x15

Machine press #12x10 +3 negatives

Dips +2 chainsx18 drop 1 chainx5 drop no chainx4

Dips+2 chainx12. Drop 1 chainx3 drop no chainx5

Hanging leg raise paused @ topx15
Db ext 40x10
Hanging leg raise paused@topx15. Db ext 35x12 rest pause. 3 more.*
Another good workout. Feels good to be moving some decent weight without shoulder pain. Body weight has been 178 or so in the am. I'm gonna try to drop that real slow and steady to 175 and stay there.
All the weird asterixs and stuff in my journal is because I copy and paste it off my phone because I'm lazy. Lol

lennyspero
03-27-2012, 06:13 PM
Assist3
Chinsx10 * *Push press 95x5
Chinsx10. *Push press 135x5
Chinsx10. Push press 185x5
Chinsx10. Push press 195x5
Chinsx10. Push press 145x12
No belt all push presses

Upright row
95x10. Standing db hammer curl 45sx10
145x10 (a little body language). Db hammer curl 55x10
95x15. Db hammer curl 50x5. Drop40x5

Standing bb cheat curl
95x10. Drop 45stictx15
95x10 drop 45x15 strict

Standing side laterals
22.5x20. *Bb machine preacher triple droplet About 15 total reps
2 sets same weight and reps.*
First time doing standing push presses in a long time
No shoulder pain. Could have easily went to 225 for a few. Maybe next week. Another good workout
Should get my new addidas powerlift kicks tomorrow before I squat.

Chris Rodgers
03-27-2012, 07:09 PM
Good work Starvin Marvin, do you think the shoulder is feeling strong enough for 300+ at the next meet?

lennyspero
03-28-2012, 05:58 AM
It should be. Training alone sucks but because you have no handoffs and stuff. But I'm hoping to take a few heavy benches later on in the month.. Should be good for something decent. I'm happy to be actually training again. Not just forcing myself through painful workouts.

lennyspero
03-28-2012, 07:14 PM
Squat 2. * New kicks. Addidas powerlift.*
145x5 all no belt paused.*
235x5
285x5
305x5
315x5
Add belt /not paused
325x5
345x6
365x3
385x1
395x1
405x1
Few pr exhausted singles * *All super fast. Very happy with the groove with the small heel of this shoe


Hack *sq paused off 3 rd pin

1 pl per side. *super set leg ext. plate 20
2 pl Pers x10 * * *super set leg ext platex20
2 plate perx10 drop to 1 pl perx5 drop to empty sledx10
Few minutes rest then leg ext 1 plx20

Step back db lunge
40sx10.*
50sx10
Nasty workout. Got some good volume in and kinda got a feel for squatting in a heel. Defanatly like the shoes though. Very comfortable and only about 1/2 the heel of a regular oly shoe.

Behemoth
03-28-2012, 07:23 PM
Looking strong, especially in the 170s brother. What was the injury to the labrum and the course of action following?

lennyspero
03-30-2012, 05:22 AM
Thanks bro. Last year around this time I was doing board presses and got a little loose and let my shoulder roll foward. The shoulder probably dislocated slightly. I ignored it for a month of so and just didn't do anything that hurt too bad. When I finally got a MRI they said it was a torn labrum and a bunch of small years in the rotator cuff and wanted to send me to get surgery. Since it only really hurt to flat Bench I opted to see what happens. I work for a railroad so we don't have workmans. Comp so if I don't work i would have had to eat up my sick time. Long story short I got ART on it and all the tears in the rotator healed .once I decided to start doing a lot of isolation to try and build up the shoulder around the joint ,along with extra scapular work it seems to have mostly healed. I feel good in the 170s I'm just trying to lean out a little more so the cut to 165 can be nice and easy when I choose to take a shot at it

lennyspero
03-30-2012, 07:28 PM
Assist4
Db shoulder press seated
60sx10
80sx12. * *Pr . At this bw
90x3. First time repping decently heavy dumbells in a while. I'd like to get back to hitting 100s for a few

Machine press shoulder*
150x20
170x15
190x10

Cable laterals 40x12 drop30x8drop20x10. *2 sets*

Dips bwx30. Superset with side lateralsunilaterally sanding 30sx10

Dips + 2 chains x15. Db laterals 32sx10
Dips + 3 chainx10. Db laterals 37x10
Dips + 4 chainsx8drop3 chainsx5. 2 chainsx3 1 chainx3 no chainx3

Help put monolift back togetherx1
No or got hurt. *Pr
Bw was 178 this am. *Going to carb up tonight and do some conventional pulls for high reps tomorrow.*

sandman24
03-30-2012, 09:57 PM
lots of strong stuff, len. you at 165 scares the crap out of me!

lennyspero
03-31-2012, 05:49 AM
Thanks sandy. It scares the crap out of me too. When I first dropped the weight it was Defanatly a struggle. But the last few weeks I stopped writeing my diet down and have just been eating appropriate for my activity level. If I feel real sore I Add in a extra meal and that's been working. My bw has been steady at about 177. Going to do some pulling this AM. I'm gonna start. Bringing my camera to the gym again. It's the only way to monitor progress and assess form issues

lennyspero
03-31-2012, 12:45 PM
Deads /bAck
135x3
225x3
315x3
Add belt
405x3
505x4
525x2

Pull ups +1 chainx14. Drop chain *x4
Pullups+1 chain. *X10 2 sets

Deads off a 100lb plate. No belt
365x5
405x10. This set damn near killed me. Lol. My legs were sore already from squatting on wed. Maybe from the different foot angle of the new shoes or whatever.*

Dead stop db rows 125 x10 2 sets

Db rows hanging off hyper extension
60sx10 x2

Hyper extensions +60x10
Bwx20. * Back was smoked

Not a bad workout. My hip seems to be hurting less so maybe I can build some pulling strength back up. I got a bunch of video from this session I'm just trying to figure out how to splice it all together on my I phone. I'll prob mess with it Monday at work.*

sandman24
03-31-2012, 03:16 PM
that's a really intelligent way of looking at it. you know yourself and how your body reacts very well.

lennyspero
04-01-2012, 08:48 AM
http://www.youtube.com/watch?v=XdDGuHpi8SQ&context=C4548ca5ADvjVQa1PpcFNoFouEgpDUBFjAGEu8tKthEjlyr2KkSHk=

there is music in the video but it doesnt start until about 1/2 way through im still trying to figure out how to work the video editing program on my phone,,,not a bad week...gotta start the comback train somewhere...lower back is def sore today and my hips not hurting so thats good..

Eric Adolph
04-01-2012, 03:54 PM
http://www.youtube.com/watch?v=XdDGuHpi8SQ&context=C4548ca5ADvjVQa1PpcFNoFouEgpDUBFjAGEu8tKthEjlyr2KkSHk=

there is music in the video but it doesnt start until about 1/2 way through im still trying to figure out how to work the video editing program on my phone,,,not a bad week...gotta start the comback train somewhere...lower back is def sore today and my hips not hurting so thats good..

I usually just email the video to myself from my phone and bring it into Windows Movie Maker. Pretty quick and easy. And, that was a nasty set of deficit pulls; ouch!!

lennyspero
04-02-2012, 05:59 PM
Bench 4
Thanks Eric. That set sucked. Next week I'm going to pull off blocks as a 1 st movement for reps then pull chain off the floor for low reps as the 2 nd pull movement.

Warmup chins x10 *wirh 1 chain superset with pushupsx25 *3 sets
For warmup.*
135x10
185x5
225x3
245X6missed 7 at lock
265x2
5x10 with 185 paused


Incline Bb.
135x10
185x5
205x6
185x9. Drop to 135x5 paused.*


Dips +2 chainsx20. Superset with. Cable crossover 40x25
Dips3 chain x 15. Superset with cable. Crossover 50x20
Dips4 chainx9. Superset with cable crossover 60x15

Scapular shrug on t bar row. *2 platesx 20. *Side laterals * 22sx15
Dn shrugs. 100sx10. * 3 sets. Used 30 lb dumbellsx10 for laterals on the last 2 sets

CHASE TRUSNOVEC
04-04-2012, 10:09 PM
great pulling len!!

lennyspero
04-05-2012, 05:56 PM
Squat3 wed
145x10
Add belt......235x10
285x5
315x13
335x8
355x5
No belt paused
235x10
Not paused still no belt
235x10

Hack squat. Narrow. 1 pl per sidex10
2 plates per side.x12. Pr

Leg extensions plate loaded. *Superset with. Leg curl * Super set seated calf raise
1 plate. 80lbs. 1 plate. All x 20
* Switched to standing leg curl. Some bunghole was using the laying leg curl.*
1 plate x20 #4 x12. 1 platex20.*2 sets

Thurs
Assist5
Pullupsx10. Pushupx30
3 sets for warmup.*

Seated db*
50x10
70x10
85x5 drop70x5. 60x4. *50x5
70x10

Close grip
135x10
185x8. Tris smoked already. Drop weight and work volume
135x15
135x15

Cable side laterals. 30x15 20x10. 10x10. * Little left shoulder pain. *Not good. *Switched to dumbells laterals

Standing db laterals much less pain. Still a little weird
22.sx20
27sx15
22sx20

Push downs super set with machine preacher curl. 3x10

Overhead rope extension super set with db hammer curls 40s. 3x10

Preacher curls. 55 superset with rope cable curls. *3 x10

We will see what is going on with my shoulder. Feels like just a tweak. I was going to do a deload on upper next week. So that's works out Good anyway. Lol. *

Did some sprints around my neighborhood about a hour after I got home. Walked one telephone span. Sprinted or one span
10 total sprints. Really felt these in my inner adductors. Thy were pretty fun. Heart was beating out of my chest

Chris Rodgers
04-05-2012, 06:12 PM
I have no idea how you do that much volume on your squat day. I would have to take a few days off work if I somehow got through that workout lol. Hope the shoulder is nothing major buddy!

Eric Adolph
04-05-2012, 07:10 PM
I have no idea how you do that much volume on your squat day. I would have to take a few days off work if I somehow got through that workout lol. Hope the shoulder is nothing major buddy!

I'd have to take a few days off life, Lol

CHASE TRUSNOVEC
04-05-2012, 09:08 PM
awesome leg day len great volume!

lennyspero
04-06-2012, 02:36 PM
thanks guys,,,shoulder is definatly tender today...so i did what i always do when something hurts.....eat whatever i want all day...some highlights from today,,,whoe box of fruity pebbles..carrot cake roll from stop and shop..(this alone was like 300 g carbs..lol) and im gonna have pancakes for dinner......thjat should make my shoulder feel better..add in as much water as i can get down and i should look like a bloated bunghole tomorrow,..perfect

lennyspero
04-07-2012, 02:28 PM
http://m.youtube.com/watch?v=6mLUHcSQsUY
Today's pull workout
Had a rib out of place for a day or 2 so it felt good to get in a good session regardless of that
Pulls off blocks. 3.5 in blocks
135x5
225x5
315x5
Add belt
405x3
495x3
545x3 dead stops
505x10. Touch and go. Reset at 8 reps

Pullups + 1 chain x10
Close grip pullups +1 chainx10
Bw pullupsx10. Rest 15 sec then neutral bw pullupsx4

Db row
100 3x12

Deads
315x3. Add belt
405+1 chainx3
405+3chainsx3
445+4 chainsx1 grinder. (581@lockout)
That's it. Good session bw was 178 this am. So I'm gonna eat dinner like a pig today and feast all day tomorrow for Easter.
Happy Easter /Happy Passover my friends I hope you spend it with friends and family and enjoy it. Eat,drink and celebrate. Christ has risen!!!

http://www.youtube.com/watch?v=m8xciPToeb8&feature=plcp&context=C441ccdcVDvjVQa1PpcFNoFouEgpDUBN34pStwRLOpigxbOcrhblU%3D
Squats from this week

Coke
04-08-2012, 04:37 PM
Wow man, killer amount of pulling work!

lennyspero
04-09-2012, 06:10 PM
Thanks bro. Just trying to string some workouts together and get stronger


Bench5
Bench rowsx10 pullupx10 pushupx25. 3 rounds for warmup

Bench paused all sets followed by a set of facepullsx20.*
135x10
185x10
225x5x5all paused

Incline db
80x15
90x10
80x12

Dips bwx20. Superset with neutral handle low row
160 x15
3 sets.....

Took it easy I strained something in my intraspinatus or rear delt last *week doing assistance so I'm letting it rest up a little. Pauses were fast and easy. Felt good to do the extra upper inner backs I stuff also.*I think the extra upper inner back work will be more
Benifitial to my bench progress then extra shoulder work. We will see. They always say row your way to a bigger bench? Hmm

CHASE TRUSNOVEC
04-10-2012, 09:11 PM
great benching len...looking great...sorry to hear about the strain!! GOD BLESS BROTHA!!

sandman24
04-11-2012, 04:23 AM
awesome cheat day! and that's a ton of deadlift volume. when i saw the space between the db rows and the deads i almost thought it was a different day. that's sick, man.

lennyspero
04-11-2012, 06:54 AM
awesome cheat day! and that's a ton of deadlift volume. when i saw the space between the db rows and the deads i almost thought it was a different day. that's sick, man.

Thanks bro. It was defiantly a good pull session. I like the 2 different dl movements. On top end and one low end.
I finished up some left over pizza from last week in my fridge last night so my diet is back in full swing today. I'm up about 8 lbs or so from the epic binge over the past few days.
I'm going to do some squatting later tonight. 5x5 on squats with something moderate. Front squats. Leg press extensions,curls and lunges. That's the plan. Let's see if my body can take the abuse my mind can think of. I'll get some vids:evillaugh:

lennyspero
04-11-2012, 08:25 PM
http://www.youtube.com/watch?v=AFxqcTVCTjQ&feature=youtube_gdata_player
Squat 4
Ssb squats*
150x10
240x10
Add belt*
290x5
330x6. Did one extra by accident.*
350x5. 3 sets
Front squat. No belt
235x10x10x 10

Leg extensions superset with Ssb good mornings off pins. Pin set at waist height. 1 plate on ext x20 150 on gmx10
1 plate + 10x15 gm150x10
1 plate + 2 dimes. X 15. Rest pause. 5 more. Rest pause 5 more. * Gm 150x10. *
This workout was pretty nasty.

Coke
04-11-2012, 10:00 PM
Good job in the vid with the squats, working for it!

ehubbard
04-12-2012, 06:43 AM
Any meets planned, Lenny?

lennyspero
04-12-2012, 12:14 PM
Not really Eric . I have alot going on with my job right now. I should be getting settled into a new position in may. So once that happens ill plan something. I'm just trying to get strong at the lower body weight Slowly but surely

sandman24
04-12-2012, 07:30 PM
that was low volume? lol nice work, man.

lennyspero
04-13-2012, 06:05 PM
lol..that was low for me sandy...i destroyed shopulders today high rep style..my shoulders have been bothering me again so im gonna seehow they rspond to high reps with more moderate weights..

db shoulder press.seated
40x25
60x18 rest pause then 4 more
50x25
50x20
50x20
50x20

havent had a shoulder pump like this in years

machine incline (chest/shoulders)
1 platex20
1 plate +10x20
1 plate+20x20
1plate+30x20
1plate+40 x 14 rest pause then 6 more

cable side laterals.
20x30
20x20
cable front raise
20x20x2

rear delt laterals hanging off incline bench..2 sets very high reps..(like 50)

facepulls..2 sets very high reps..(40-50)

dips,,2 sets of 30 with bw..

great workout..had a rediculous pump from this workout.....read kiefers carb backloading book today....pretty intresting its alot like what i do now..except a little filthier with one meal...im gonna get dirty with the post workout meal and se what happens..bw has been steady around 177-180....deadlifts tomorrow..russian style

Coke
04-13-2012, 06:17 PM
i destroyed shoulders today

No joke Lenny, session was insane!

lennyspero
04-14-2012, 03:56 PM
http://www.youtube.com/watch?v=vYVEgaJg4Mw&feature=youtube_gdata_player
Today's pulls. Back felt beat up from the Ssb squats and gm's. I might start doing a 8 day split or something. I'm gonna start backloading my carbs this week I just read keifers book. So I'm hoping that speeds up recovery.

Deads 6
Pulls from 13". (4 inch blocks)
135x5
225x5
315x5
405x5
495x5
555x5
*
Bb bent rows superset with pullups
225x10. Bwx10
225x10 bwx10

Row machine
1 plx20
2 plx12
3plx12 x2
3 plx12. Rest pausex3x3

T bar row no chest support
2 plx20x2

Db row 100x15

Straight leg raise x25

110 db rowx20 Pr. This was the first time I have done real high rep db rows.
So it was a pr kinda by default. Lol*
Straight leg raise x25

lennyspero
04-14-2012, 07:58 PM
Lol. I realized a few minutes ago that I was supposed to take 555 for 3 this week. Not 5.
No wonder my back is cranked like a monkey fist. Next week back to pulls off the floor as a first movement.

Coke
04-15-2012, 04:50 PM
Damn, impressive effort bro.

sandman24
04-15-2012, 04:59 PM
block pulls looked strong, dude. solid camera angle too. lol

lennyspero
04-17-2012, 04:35 AM
Thanks guys. My lower back has been very stiff since this workout. So that's good.

Upper
Hyperextensions x25. Pullupx10 pushups x25
Hyperextensions +45x15. Pullups x10. Pushup x25. 2 sets.*
Flat bench. Every set of flat bench superset with monster mini face pullx20.*
All paused*
135x10
185x5
225x5
235x5x5

Incline bb
135x10
185x8
185x8 drop to 135x7
All incline superset with kelso shrugs with 55 DB's

Incline db 70x15 superset with cable crossover 40x12. 2 sets

2 sets hanging leg raises x25
This workout doesn't look like much on paper but all the extra face pulls and scapular shrugs have my upper back wrecked today. So I did something good.

CHASE TRUSNOVEC
04-17-2012, 09:32 PM
great pulling you gorilla you!!!

lennyspero
04-19-2012, 05:16 AM
Squat
145x5
235x5 add belt
325x5
365x5x3
Pause squats. No belt
235x10x3
Front squat no belt
245x10x2
Stuff legg deads dead stop on floor. No belt
135x5
225x5
315x10
365x10. Did these double over with straps. I get enough grip work on my regular back day.*
Great workout. Considering my hips killing me. I'm thinking it's a sprained SI joint. *
Assistance work later today.

Coke
04-19-2012, 12:15 PM
Killer leg workout dude.

lennyspero
04-19-2012, 06:39 PM
Killer leg workout dude.

Thanks terry. It was a great workout. My SI joint is super jacked up. Really really inflamed so I'm tryingo keep the weight moderate an just make it through. It can't stay inflamed for ever. I'm going through ice like a Eskimo.

Assistance from todayAssist
Db shoulder press
50x10
60x10
70x20 pr
60x15
60x13 Rest pause 4. Rest pause4

Seated military bb
95x12x4. Various different hand positions

Shoulder machine press
130x10
150x10
170x10 rest pausex5 rest pausex3

Cable upright row
100x20
120x20
Rear delt cable laterals
20x20
40x15

Dips+45 x12
+90x10. Superset with front raise with a 45 plate x20
90x10. Ss with front raise 45x20
These felt good I haven't done heavy dips in a long time.

Standing hammer db curl
40sx15 superset with rope extension 45x25

45sx15. Ss rope. 65x15. Hang leg raisex'20
50sx10 as rope 65x15. Leg raise x20

Preacher db curl 30x20---- Situpx25
Preacher db curl 30x20. ----situox25

Reverse bb curl. 55x 20. Drop 45x20. Drop 35x20. Drop 25x20. *Felt like my arm were going to fall off. *Lol. *

sandman24
04-20-2012, 04:36 AM
good work, bro. heal up soon.

Coke
04-20-2012, 10:09 AM
Looking great these days Lenny, should be well pleased!!

lennyspero
04-20-2012, 10:42 AM
Thanks guys. Once this inflammation leaves my back/hip I should be smashing some pr's. I'm just gonna try and keep it flowing. Deads/ back tomorrow

CHASE TRUSNOVEC
04-20-2012, 11:12 PM
heal up quick big homey!!!!

lennyspero
04-21-2012, 11:23 AM
Thanks chase! This hip isn't keeping me down. I'm just trying to do stuff that doesnt hurt while it heals up. You won't see any sandbagging in this journal. I'm training around it

High box squats (about a inch above)
Reverse light bands. These were deloading about 135 at the box and were almost totally slacked at lockout. Working on carrying weight in a lower bar position
145x5
235x5
325x5
375x5
Add belt
415x5
435x3

Deads standing on a 100 lb plate no belt
(2.5 inch platform)
135x5
225x5
315x3
405x16. Touch and go. I was loosening my grip.def had quite a few left in me. I might use straps next week and try and break my from the floor touch and go PR from off the 100lb plate. My rep PR with 405 is 23 touch and go.
Sumo no belt
315x10 touch and go
365x10 touch and go
405x10 dead stop on floor
All sumo sets superset with a low row machine 3 platesx10

Plate losses pulldown superset with standing rope lay pulldown
3 plates x15. 45x15. 3 sets

Shrugs db
80sx50
80sx40

Hanging leg raise straight. 2x30
Good workout.. I got videos of the workers on deads and squats. I'll get them up soon. Time for ice and Tylenol.

lennyspero
04-21-2012, 02:17 PM
http://www.youtube.com/watch?v=tA4G9_4LdSg&feature=youtube_gdata_player
Vid from today.

Eric Adolph
04-22-2012, 01:18 PM
I hurt just watching all of that deadlift volume, Lol. Love the Sumos! :)

lennyspero
04-22-2012, 02:37 PM
Thanks Eric. The sumos were good they allowed me to get in some extra volume without cranking my back any more then it already was.
I decided to train upper body today also (moving my upper workout one day ahead)
I did this because I am crazy and I'm like a honey badger. I don't give a shit.
Here is a vid of today's benching. Any constructive criticism is greatly appreciated. I have a very odd body shape. Long legs,long arms and a short torso. Which makes My bench leverages less then ideal. I don't really give a crap about that I just need to find a set up that works for my leverages. I set up with a few different foot positions in the vid. I think the one with my feet under the bench and on the balls of my feet looked the best.
http://www.youtube.com/watch?v=lGnv-WADpUQ&feature=youtube_gdata_player

Upper
Flat bench
135x10
185x5
225x5
255x5x5
Hanging weight*Off bands. Sandy style
205x6
225x3x2

Decline bench.
Decline135x10
Pullupx10
Decline 225x8
Pullupx10
Decline 225x7
Pullups x10
Decline 185x15
Pullupx10. **

Situp x25
Tricep ext db 40x10
Situpx25*
Db ext 50x10
40x10
**I'm going to do some extra tricep work tomorrow along with some face pulls and hammer my upper back a little more.

sandman24
04-22-2012, 06:26 PM
i think your setup looked the best on the last two. your arch looked a little tighter and bigger to me. looked strong. i can't even talk about those deads. insane volume.

lennyspero
04-25-2012, 04:49 AM
Monday's workout.

Upper also.*
Chinsx10
Straight leg raisex10
Chinsx10
Straight leg raise x10
Chinsx10
One arm standing db press.*
50x15
Chinsx10
50x15
Chinsx10
50x15

Shoulder press machine
160 3x15

Db hammer as with tricep ext
40x12. 40x10. 3 sets

Shrugs 125x20x2

Rope extensions 2 sets high reps

Shrugs 90x50. *90x40

My hip has been killing me for the past 2 weeks or so. So yesterday ( Tuesday) I finally got to see my buddy who is a physical therapist and he did some active release and a few other techniques. My right leg was a inch and a half shorter then my left leg because my hip flexor(s) and quad were so bound up. I have to continue to stretch my glutes,quads and hip flexors. And foam roll and try to balance out some nasty inbalances that are going on. But thank god in feeling pretty good today and I know what the problem is...squatting today. A big thank you to Chris Taylor for fixing me up last night and every time I get all messed up..

sandman24
04-25-2012, 04:49 AM
meant to ask you, how'd you like the chaos benching?

lennyspero
04-26-2012, 02:40 PM
I liked it sandy. Defiantly helps reinforce good form.

Yesterday's squat vids


http://www.youtube.com/watch?v=G0TROlySDt4&feature=youtube_gdata_player


Squats
Ssb squats. 365. 3 sets of 5*

Pause squats. Ssb . 250. 3 sets of 10

Front squats 250x10 no belt.*
275x5. *With a belt.*
legs were toast

lennyspero
04-26-2012, 06:39 PM
Assist*
Db shoulder press seated*
50x15
70x15
80x14 pr missed 15 @ lockout
70x14. Rest pause x 4. Rest pause x3

Upright rows bb
95x15. Superset with front raise with 45 lb plate x20
2 sets
shrugs db
125sx25x2
90sx25x2

Side laterals cable. 30x15. Drop10x15. *Superset With seated db shrug 60x25. *2 sets.*

Standig db hammer curl.*
45x12
Dipx20 +45
Overhead db ext 60x15*
Paused side laterals standing 17.5sx15. All in one set.move from one movement to the next with short rest
2 sets

Laying db extension
30sx15
Reverse bb curl*
55x15. *Drop 35x10.*
Machine curl.
70x15
Same stuff move from one exercise to the next short rest. *2 sets.*

Coke
04-27-2012, 01:15 PM
Super with the squats, ace shoulder and arm work too.

lennyspero
04-28-2012, 02:00 PM
Thanks coke. Seems like I'm resolving my hip issues kinda. Learned a few new tricks in the last 2 weeks. Been doing pre workout rolling. I'd call OT foam rolling but I gave up on foam a whil ago. It's too soft. I like to use PVC pipe 4 inch and 6 inch.
Deads from today

http://www.youtube.com/watch?v=u3GLevjWr9w&feature=youtube_gdata_player

Pulls off 100 lb plate no belt
135x3
225x3
315x3
405x19. Used straps because my grip failed me last week at 16
This week my glute locked up at 19. I'll try again in a few weeks. My pr from the floor is 23 with a belt and straps.
Pullups. 5 sets of 10 in between reverse average band deadlifts
The setup was removing about 150 at the bottom and gave it all back a few inches short of lockout.
225x3
315x2
405x2
495x2
Add belt
585x2
635x1
Db rows. 110s. 3x10

Pull downs. 3 sets. 2 plates
Good workout with my buddy CT......

sandman24
04-28-2012, 08:10 PM
nice shin kick! oh and the deads weren't so bad. you know what your best is at that reverse band setup? 635 is nasty

lennyspero
04-29-2012, 06:57 AM
Thanks sandy. I never did reverse short bands before. But I liked the setup a lot. It gives you all the weight back right before lockout. It was good top end work. That's what I've been trying to do. One bottom end pull one top end pull and some assistance. This was the first pull session in a while that my hip wasn't bothering me so hopefully everything stays the same and next week I'll take some heavier weight off the 100 lb plate no belt. Maybe 500 for reps touch and go i know my pr is 8 with that.

Coke
04-29-2012, 12:43 PM
Beastly with the pulls!

CHASE TRUSNOVEC
04-29-2012, 08:26 PM
awesome pulling len!!!

lennyspero
05-01-2012, 10:13 AM
Thanks guys. I'm hopefully going to take some heavier pulls this week

Bench training yest. Had to train in jeans since I forgot my shorts. No big deal. I smacked a or or 2 maybe I should leave my shorts home more often


http://www.youtube.com/watch?v=sHr_TkBdSac&feature=youtube_gdata_player

Flat bench
135x10
185x10
225x3
245x3
265x3x5
225x12x2. Felt good it's been a while since I could hit higher then 10 reps with 2 plates. Def a post shoulder injury PR and prob a pr at this bw

Bent over bb rows
135x15
185x15x5
Incline db
80sx15
90x15 pr
80x20
Chins
5x10.
Few sets of db shrugs

lennyspero
05-03-2012, 05:29 PM
Squats (lower bar position)
145x5
235x5
Add belt
325x5
365x5
375x3
385x3
325x5
No belt low bar. Wide stance
235x10x10x10
Leg press.*
12x20. Leg curl8x20
14x20 leg curl 10x20
15x20. Leg curl 10x20. Had to do a bunch of rest pause to get 20ll
My legs got wrecked from this session. I'm gonna try the low bar with flat shoes next week the oly heel was def throwing me foward a little with the lower bar position and the wider stance. The wide stance gel real strong I just have to get used to it. It's been a long time some I squatted wide and low bar.

Few vids from that session. Camera does before the 385x3. It was as fast and easy as the 375. I'm just gonna take it slow with the low bar. Pr's soon
http://www.youtube.com/watch?v=SVUVlLc710A&feature=youtube_gdata_player

Today's assistance workout.
Assist
Seated Ssb gm. Off rack*
Barx a bunch
110x20
Glute ham raise x6
150x20
Glute ham raisex6
205x15
Glute ham raisex6
205x15
Ghrx6

Db seated shoulder press
60x10
70x10
80x16 PR
80x10
80x10
Machine seated lateral
40x25
50x25
50x25
Chinsx10. Db shrug 100x20
Chins x10db shrug 100x10*
Chinsx10 db shrug 100x10.*

Bw row.vertical
X12x4
Face pull 2 high reps
Dipsx 30 tricep ext on floor to chest 35x12 reverse bb curl 55x20
*Dips. X25 rest pausex5. Tricep ext 35x7 rest pausex5 rev bb curl 55x20

Situpx30 sit up+ 10 behind headx14. * * X10*
Machine situp 2 sets high reps. *Abs cramping :(. *

sandman24
05-04-2012, 04:20 AM
nice pr's, dude. i liked the low bar squats. wide stance, flat shoes, time for briefs?

see, one week of chaos and you're hitting bench pr's lol

lennyspero
05-04-2012, 10:29 AM
nice pr's, dude. i liked the low bar squats. wide stance, flat shoes, time for briefs?

see, one week of chaos and you're hitting bench pr's lol

I was actually wearing oly shoes this week it was defiantly throwing me foward. I'm going to try flat shows next week. I don't like to say never. But I doubt I would ever compete in gear again. Mostly because I'm cheep and don't want to pay for equipment..
I'm probably going to do some more chaos benching next week on Monday.

Coke
05-04-2012, 08:07 PM
Great job with the squats Lenny.

lennyspero
05-05-2012, 05:04 PM
Thanks coke!!

http://www.youtube.com/watch?v=S_o-SsZrLmU&feature=youtube_gdata_player


Deads lower
Pulls off 100 lb plate. No belt. Touch and go
135x5
225x5
315x5
405x3
495x3
Add belt*
495x3
515x3
525x3

Bent row 135x15 pullupsx10
185x15 pullupx10
185x15. Pullupx10
185x15. Pullupx10
Row machine
2 platesx15
2 platesx15
*Sumo pulls*
325x2
405x2 add belt*
495x2
535x1
Vertical row. Bulwinkle handle. Bwx12. Pull down to chin 2 platesx15. 3 sets

3 sets of glute ham raises bwx6

Coke
05-06-2012, 09:23 PM
Super session with the deads and all.

CHASE TRUSNOVEC
05-06-2012, 10:33 PM
crazy pullin off the plate brotha!!!

lennyspero
05-07-2012, 06:47 PM
Thanks guys!! I've been getting a few decent sessions in. Gonna take a few heavy pulls from the floor this week on sat.
Benching from today
275x3x5. + 225x15 on vid

http://www.youtube.com/watch?v=gTxWbkxb-Qw&feature=youtube_gdata_player

Upper*
Flat bench
135x10
185x10
225x3
255x3
275x3x5
225x15
Illegal wides on smith
1 platex20
1 plate +25x15
1 plate +35x10*

Steep incline db press 4 th hole
7osx10 front bb raise 50x15
70x10 front bb raise 70x15

Sit up + 10 behind head. x15. Side lateral 25x15. Bent rear delt db raise 10x15. 2 sets

Sit up+10 x15
Dipx30 rest pausex10 rest pausex10

Chris Rodgers
05-07-2012, 07:10 PM
Nice benching Marvin...I like the "wooo" after the last set haha

CHASE TRUSNOVEC
05-08-2012, 09:03 PM
nice benchin len...looks like your bench has come up no?

Coke
05-09-2012, 04:42 PM
Nice day on the bench.

lennyspero
05-09-2012, 07:52 PM
Thanks guys. Yea chase it's coming back to close to where it was before I Hurt my shoulder last year. I can't wait to set some pr's. Should be soon.
Had a long day at work and really didn't feel like squatting. So I just took a few sets up to a moderate single to work form. Trying to keep the bar lower and locked in good
Didn't feel too bad. Did a bunch of leg press volume to make up for the squat volume
http://www.youtube.com/watch?v=tPY0aaYdW7A&feature=youtube_gdata_player

Squats. Low bar. Flat shoes
145x5
235x5
285x5 add belt
335x5
365x5
385x3
405x1
Leg press sledx20
1 pl perx20
2 pl perx20
3 pl perx10
4 pl perx10
Hack squat*
1 pl perx10 *situp +15x15
1 pl perx10. Situp+20x12
1 pl+25x10 situp+25x10
Lunge db 35x10 45x10. *
Leg ext 60x12 leg curl 100x12
Next week I'm gonna work reps with like 75-80% and work back up. I gotta up the assistance volume and get my leg strength up

Coke
05-10-2012, 11:45 AM
Very good with the squats, and leg work in general.

CHASE TRUSNOVEC
05-14-2012, 09:12 PM
still some good volume on your leg day len!! glad to hear youre feeling better!!!

lennyspero
05-15-2012, 07:08 AM
Upper.*
Flat bench
135x10. Db laterals 30x12
185x10 db lateral 30x12
225x10 ---------30x12
225x10----------30x12
225x10-----------22.5x12
225x10 -----------22.5x12

Steep incline bb
135x15 as able crossover 50x12
185x7 --drop to 135x5--- *50x12
135x10
135x10

Incline machine
1 plate x10
1 plate+10x10
+20x10
+30x10
2 platesx10 rest pausex2 rpx2

Dip+ 45x10 as incline db ext 35x10 * * *3 sets

Skull crush 25s on ex curlx15
Curlx15. 3 sets
Situp+20x15
Situp+20x10
Situp+20x10

Hammer curls*
40x12 rev curl 55x10. 35x10 45x10 30x10 35x10. One big set. *


Great workout. Got in a lot of good volume
Prob will train legs today...gonna try to work higher volume..if I'm not getting sore I'm doing something wrong. Gotta get back to old school volume

Coke
05-15-2012, 09:56 AM
No bullshit, that's old school volume - great job.

lennyspero
05-15-2012, 05:07 PM
Thanks terry. I gotta shit or get off the pot. Enough of wasting my time in the gym


Squats raw no belt. Low box. Black box +35 on top
145x10
145x10
235x10
285x10
305x5. I'm very bad at low box squats. I will keep doing them

Leg press narrow high
Sledx10
2 pl prex12
3 pl prrx12
4 pl perx12
4 plates+25 perx12 pr

Hack squat machine.*
Sledx10 superset with calf raise 180x12
1 plate perx10 --------- 220x10
1 plate + 25x 10 *-------240x10
2 plates perx10pr.------ 260x10

Leg press machine * *(#5 narrow)
200x10 seat calf raise 1platex15
240x10.--------------------- 2 plx10
260x15. --------2 plx10 drop1 plx15

Leg extension plate loaded
45x15
55x15*
65x15

Leg curl lay no pad short rest*
100x10
8ox12
60x. 15. *Toast. *
I'm sore as heck from yesterday's session already. Gotta keep the volume up and grow

sandman24
05-15-2012, 08:11 PM
damn len. that volume is crazy!

lennyspero
05-16-2012, 04:09 AM
damn len. that volume is crazy!

No joke sandy my body feels like someone whooped me..like chuck norris Or mr t.