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GRIFF
05-04-2004, 07:04 AM
Just started a journal here, hoping to get some good feedback and interaction, cheers!

May 3rd, 2004

Flat Bench:

135 x 10
185 x 5
255 x 3! PR
280 x 7/8 Dont even wanna talk about it. Friend touched it at near the top, he says I got it but I dont want to count it if he touched it, next time, grrrr.
275 x 1
235 x 3
185 x 11.5

Incline DB:

95 x 2
95 x 2
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2

Close Grip Bench:

185 x 4.5
175 x 5
175 x 5
175 x 5
175 x 5

V-Bar Pushdown:

Drop Set
200 x 10
160 x 8
120 x 8
80 x 10

Absolutely GREAT workout today. Felt awesome, I've had so much stamina in the gym lately. I dunno if its the V-12 or the fact that I've had more carbs lately but I was feelin awesome today. My triceps are shot, I didnt want to move after that drop set. Flat Bench felt solid today too. Definitely get 280 next time, If my friend touches it I'm gonna SLIT HIS THROAT, I dont care if it sits on my chest for an hour, hands off! Out to dinner with my bro for his birthday the big 1-8, I'll just get a steak or somethin.

GRIFF
05-04-2004, 04:17 PM
May 4th, 2004

Deadlift:

135 x 3
225 x 5
225 x 5
295 x 3
295 x 3
315 x 3
365 x 1
415 x 1! PR

T-Bar Row:

2 plates x 5
3 plates x 5
4 plates x 3
5 plates x 3
6 plates x 1 OUCH, haha a little over zealous here...

Hammer Strength Lat Pull:

90 x 8
180 x 8
230 x 6

BB Curls:

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Hammer curls (cable w/ rope):

80 x 10
120 x 8
140 x 6

Overall very good workout today. The old guy was back in there and man he's the ****. Helped us out for our whole deadlift session, I love this guy. Now its time to get some protein in me, grilled chicken baby. mmmmmm. Also nice to get another PR, I felt AWESOME on that, I'm goin for 435 or so next time, cant wait!!!

Saint Patrick
05-04-2004, 04:42 PM
255 x 3! PR
280 x 7/8 Dont even wanna talk about it. Friend touched it at near the top, he says I got it but I dont want to count it if he touched it, next time, grrrr.

hey man just wondering, if you can hit 280 for 7 reps, then why is 255 x 3 a PR?

GRIFF
05-04-2004, 08:12 PM
haha no, not 7 reps, excuse my explanation there, its 7/8 of a rep, or in the decimal system .875 of a rep. If you read what I said there then its pretty obvious I didnt rep it 7 or 8 times.

GRIFF
05-05-2004, 05:25 PM
May 5th, 2004

Driving Range:

7 IRON X 10

5 IRON X 10

3 IRON X 10

DRIVER X 10

9 IRON X 5

Overall very good sets here, had some real nice drives, 7 iron was very crisp with good spin, looking to increase my volume and frequency here shortly.

Sitting:

Catholic school position: (back straight in chair)

2 X 30 minutes

eh, wasnt sold on my form here today, but i'm new to it so it'll improve.

Class tough guy position: (slouched, lounge angle)

4 X 45 minutes

Real tough sets here, form was perfect, really managed to get some good rest.

Eating

Standard hand to mouth activity, followed by chewing and swallowing.

6 X 1,192! PR!

WOW, GREAT SETS! Absolutely amazing form, I'll definitely be doing this again tommorow!!!!!


Overall great rest day, really stayed focused and intense. I'm really looking forward to another one in a few days. Very impressed with myself, I guess the ol saying is right, practice DOES make perfect.

Coke
05-06-2004, 05:37 AM
You are off to a great start Griff...wish you the best!

GRIFF
05-07-2004, 08:11 AM
Thanks Cocoa, I appreciate it, thanks for stoppin' by ;)

May 6th, 2004

Smith, Seated Press:

95 x 10
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Ouch, this was pretty rough for me, felt good though. I dont use smith machine much so it was nice for a change.

Upright Rows:

95 x 10
115 x 8
135 x 5
135 x 5

Bent Raises DB(rear delts):

45 x 10
55 x 12
65 x 12

Great pump here, havent done anything for those rear delts in awhile, nice to get somethin goin there.

GRIFF
05-07-2004, 07:04 PM
May 7th, 2004

Squat:

135 x 5
185 x 5
235 x 5
255 x 3
275 x 3
315 x 1
345 x SQUISH, **** man, this sucked, but I was pretty burnt out by that point.

Cybex Ham Curl (one leg):

70 x 10
120 x 10
130 x 12

Seated Calf Raise, Standing Calf Raise Superset:

45 x 20, 150 x 20
45 x 20, 150 x 20
70 x 20, 150 x 20 All I can say is FIRE

Leg Extension (one leg):

125 x 10
125 x 10
125 x 10

Cardio:

Bike, 15 minutes Hills

So so workout today, wasnt going to go today because my buddy is home and we went golfing, but we all decided to hit the gym after anways, wasnt too bad, legs will still be pretty sore tommorow as usual, Red Sox vs KC tommorow baby! I'm pretty pumped for that, Schilling is on the hill for us, anyhow taking the weekend off and the going to a push/pull/legs split starting monday.

GRIFF
05-10-2004, 06:36 PM
May 10th, 2004

Flat Bench:

135 x 10
185 x 8
225 x 3
245 x 3
255 x 2
265 x 1.5

Couldnt get 265 for a double, I'll try it again next push day, I was damn close.

Incline Press DB

80 x 5
85 x 5
90 x 5
90 x 5
90 x 6.5 Real good set here, was totally burnt out on that 7th rep, db almost hit me in the face haha

Close Grip Bench:

135 x 10
195 x 6
135 x 11

Lateral Raises DB:

25 x 10
30 x 10
35 x 8

Decline Situp w/ DB to Lying Knee-ups? Superset:

45 x 12, 20
45 x 15, 20
45 x 25, 5! OUCH! Huge cramp up in my abs on this one, felt awesome really worked the abs great.

Cable Twists:

80 x 15
80 x 15
80 x 15

Overall very good workout today. Had to wait a long time for a flat bench to open up, but I got to watch Marty Joyce a former champion PL and 3 guys he's training tare it up before me. Some guy ripped 315 x 12! I couldnt believe my eyes, form was absolutely incredible it was baffling to me.

JustinF
05-11-2004, 03:17 AM
Good luck with your goals man. Way to start out the journal, with a personal best!! :thumbup:

GRIFF
05-11-2004, 05:41 PM
Thanks JustinF, really appreciate the support.

May 11th, 2004

Dead Lift:

135 x 3
225 x 5
225 x 5
275 x 3
295 x 3
315 x 3
435 x 1! PR
405 x 3! PR

AWESOME sets here, hit 2 new PRs. I was going to hit 405 for a double which I was skeptical of to begin with, the first 2 went up real fast and I felt like I had one more so I cranked it, lockout took a little longer but I got it. This really makes me wonder what my max actually is and if I've been pushing myself enough. Form is coming along very good.

Iso-Lat Pull:

90 x 10
180 x 8
190 x 8

Seated Row:

180 x 10
220 x 10
250 x 8

BB Curl:

95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Pretty good workout here overall, its a beautiful day today so I didnt want to stay in there too long. Now its time to fire up the grill for some chicken and burgers, maybe smoke a cigar or too, life is good ;)

ryuage
05-11-2004, 05:48 PM
nice deadlifting there griff.

JustinF
05-12-2004, 05:38 AM
You're a stong dude. Nice pull. What are your stats?

GRIFF
05-12-2004, 06:56 AM
Thanks guys, I appreciate it. My stats:

Age: 19
Height: 6'3"
Weight: 240
Chest: 43.5"
Bicep: 16.5"

Isaac Wilkins
05-12-2004, 06:59 AM
Nice work, Griff.

You don't happen to spin records, do you?

GRIFF
05-12-2004, 08:12 AM
thanks borris, nope no spinnin' here, but I can bust a mean free...haha, LOVE the signature, that cracked me up.

GRIFF
05-12-2004, 05:26 PM
May 12th, 2004

Squat:

135 x 5
185 x 5
245 x 3
275 x 3
295 x 3
315 x 2

Cybex Ham Curl:

90 x 10
110 x 10
140 x 10

Standing Calf Machine:

150 x 20
200 x 15
220 x 15

Cardio:

Bike, 15 minute hills

Not much to report on this one really, in and out, hit some good triples and doubles on squats (for me), ham curls were pretty good. Just gotta keep upping the weight, my strength should come along I'm hoping.

JustinF
05-13-2004, 04:54 AM
Just gotta keep upping the weight, my strength should come along I'm hoping.


:thumbup:

Nice work.

GRIFF
05-13-2004, 05:17 AM
Thanks JustinF, squat is by far my worst lift, I really want to get that one up soon. On a good note I measured my waist at 37.25" today, thats down 4.75" from February 4th. Fat loss is coming along nicely despite my weight not really going down.

GRIFF
05-13-2004, 07:36 PM
May 13th, 2004

6" Lockouts:

135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5
385 x 3

First time trying lockouts, I really like them a lot, 385 x 3 was hard as hell, arms were shaking like a bitch definitely hit the triceps hard.

Close Grip Bench:

225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 3.5

Dips:

BW x 10
BW x 8
BW x 8

I'm a fat ****, what can I say dips are hard haha.

Skull Crushers:

70 x 10
80 x 10
90 x 8

Cardio:

Bike, 15 minute Hills, Level 15

Isaac Wilkins
05-13-2004, 07:52 PM
thanks borris, nope no spinnin' here, but I can bust a mean free...haha, LOVE the signature, that cracked me up.

Ok. We have a DJ Griff at the club I work at, and he spends some time in Portland.

Workouts are looking good, man.

GRIFF
05-14-2004, 03:57 PM
Thanks Borris, Never heard of DJ Griff, what club do you work at???

May 14th, 2004

Dead lift:

135 x 3
225 x 5
315 x 3
405 x 2
455 x miss (couldnt lock it out)
455 x miss (nothing)

Wasted a deadlift session by being an idiot, I wanted 455 too much, so instead of lifting the right way doing heavy triples and doubles I saved up some energy, and messed it up anyways. I was in no condition to try to max today, back was still stiff, I'm really pissed about this, feel like I totally wasted my time in there today.

Ghetto T-Bar Row:
180 x 5
225 x 3
225 x 3
225 x 5
225 x 5
225 x 8

Wasted these sets by not going heavy enough. Blunder number 2 today.

Lat Pull Down:

160 x 12
200 x 10
220 x 10

So so sets here, nothing special at all.

Abs:

Decline w/ 50 lbs x 15
to reclined knee ups x 15

Medicine ball tossed over head on decline x 15

Decline situps w/ 50 lbs x 20

BB Curls:

100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Good sets here, wore my wrist wraps which kept my wrists straight and really toasted my biceps.

I really feel like this workout sucked today, wasnt feelin it from the beginning and just wasnt thinking in there or sold on what I was going to do. Whatever, I guess I worked hard but I feel like I could have been much smarter and done a better job in there. My body is adjusting to the increases frequency as I was a little more sore, this will go away eventually I'm sure, I'm takin the weekend off, christ I need it...

P.S. Wrist still bothering me, getting uncomfortable on some lifts, I dont want to take anytime off though.

JustinF
05-17-2004, 06:30 AM
Nice session regardless. You'll get it next time.

GRIFF
05-17-2004, 05:09 PM
Thanks Justin, I appreciate it, ya no worries, I'll get it soon. It was good to rest this weekend and get back into the mode.

May 17th, 2004

Flat Bench:

135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

Weighted Dips:

25 x 2
45 x 2
55 x 2
55 x 2
55 x 2
55 x 2
55 x 2
55 x 3

Toasted my triceps here, felt great.

Incline DB:

75 x 10
75 x 9
75 x 8

Didnt have much left at this point, weights felt like they were gonna fall on my face.

V-Bar Extensions:

200 x 10
200 x 10
200 x 10

All in all very good workout today, I'm happy without, I decided to drop my bench weight down and build it back up, I havent been progressing much lately with it, so I'm hoping this will help. Would like to get 250 x 5 (up from 245 x 5) within the next few weeks, we'll see how this goes. Did weighted dips for the first time today, really like them a lot, I'll continue to do that, the gym has a good belt I was able to use.

ericg
05-18-2004, 06:59 AM
You're a strong dude! Got some pretty good size on you as well.

So are you a student in Portland? Live there all your life?

GRIFF
05-18-2004, 07:01 AM
Thanks man, I appreciate it, definitely workin' on it hard like everyone else. I actually go to school in NC @ Elon University, and live in South Portland, but I've lived here my whole life.

ericg
05-18-2004, 07:06 AM
Thats cool man. There are a bunch of guys that post here who are in NC. Glad to see another mainah on the boards.

GRIFF
05-18-2004, 02:38 PM
May 18th, 2004

Deadlifts:

135 x 3
225 x 3
365 x 3
455 x 1! PR
425 x 2! PR

GREAT sets here, 455 went up pretty damn smooth today, 365 x 3 felt like nothing. 425 x 2 was pretty smooth as well. VERY pleased here.

Ghetto T-Bar Rows:

225 x 8
250 x 6
250 x 6

DB Rows:

105 x 10
105 x 10
105 x 10
105 x 10

All I can say is ouch, these were rough sets, I was pleased with my intensity here, but man I was glad when they were over.

BB Curls:

105 x 3.OUCH, right wrist REALLY hurt on this rep, I couldnt finish the set, I dont know what the hell is wrong with it but its really bugging me. I dont want to stop though, so I'll just ice it, and see what I can do, I dunno.


Overall very good workout today, hit 2 PR's which is ALWAYS nice, legs tommorow which I'm looking forward to. My friend DJ is home, doing his Springfield football summer lifting program so he'll be giving me some good ideas for workouts coming up.

JustinF
05-19-2004, 03:08 AM
Great work on the PR's!! What's a ghetto t-bar row?

GRIFF
05-19-2004, 05:22 AM
haha thanks Justin, well I'm sure theres another name for the "ghetto t-bar row" but its when you stick one end of an olympic bar in the corner and load 45s on the other end, then you take a v-bar and put it up near the weight and row it.

ericg
05-19-2004, 05:24 AM
I think ghetto is the perfect name. I used to do them and liked them a lot.

Nice workout man. You are a strong fuker.

GRIFF
05-19-2004, 06:26 AM
Definitely a ghetto setup, but its damn effective. Legs today, which happens to be my weak point, anyhow, lookin' forward to it.

JustinF
05-19-2004, 06:38 AM
I'll have to give those a shot, thanks.

Coke
05-19-2004, 10:24 AM
Excellent back session G! - :thumbup:

GRIFF
05-19-2004, 02:49 PM
Thanks a lot CoCoa for the support, I appreciate it.

May 19th, 2004

Squats:

135 x 3
225 x 4
275 x 3
345 x 2! PR, was only expecting to get one, felt great, hit a second one.
365 x SQUISH smashed to the rack once again, put the ego in check...
315 x 6

Great sets here. Changed my form slightly by bending over at the hips slightly while keeping my back arched, allowed me to go deeper and made me feel much stronger, I think I had been too upright previously.

Hack Sled:

90 x 10
140 x 10
150 x 10

Ham Curl (single leg):

90 x 8
140 x 8
140 x 8

Seated Calf to Standing Calf Machine Superset:

45 x 20, 150 x 20
90 x 20, 150 x 20
135 x 20, couldnt superset this one because some guy started using it.

Overall very pleased with my workout today and the new PR, feeling much more confident and comfortable on squats now.

ericg
05-19-2004, 03:02 PM
Nice squatting man!

JustinF
05-22-2004, 07:19 AM
Nice work Griff. Squats look ace!!

Coke
05-22-2004, 09:56 PM
Very nice leg work bro.

GRIFF
05-23-2004, 07:56 AM
Thanks for the support guys, I really appreciate you stoppin by my journal. Today I've got chest and triceps, havent been able to get into the gym lately because of a new job I just picked up. Have to rearrange my schedule a little bit. For the next week I'll be dropping the carbs to get all the water out of my body and to get back on track, I've been eating like **** and drinkin a ton, my buddies just got home from school so we've been a little insane. This week I'm going to be getting my diet in check and start gettin the protein back where it needs to be. I'll be updating this and possibly posting some new pictures at the end of the week.

GRIFF
05-23-2004, 01:22 PM
May 23, 2004

Bench:

135 x 6
185 x 3
230 x 1
285 x miss
280 x miss Struggled in the same spot for a long long time, thought I was gonna get it but wasnt to be
280 x miss
225 x 6
185 x 12

Dips:

45 x 3.5
25 x 4
BW x 8
BW x 5

My triceps were absolutely toasted. I had nothing left after the set of 12 on bench.

Lateral Raises:

30 x 10
30 x 10
30 x 10
30 x 12

Great sets here, perfect form really had a great range of motion. Pump in my shoulders was awesome, could barely lift them after.

Overally pretty disappointing day in the gym, I really wanted 280. I drank last night which didnt help, I'll get it soon, I just really wanted it today, oh well.

ericg
05-24-2004, 06:02 AM
Nice workout man. Where are you failing on the bench?

What kind of work are you doing in SP?

GRIFF
05-24-2004, 06:24 AM
Thanks Eric, I'm actually missing it on the lockout, next pushday I'm thinkin I'll do some 10" lockouts in the power rack or maybe some floor presses. I just started a job in the Portland Old Port doing sales for direct tv and dish network, really not a bad gig, we call up people who are already interested, so the rejections arent so harsh haha. I'm also workin at a text book store for the time being.

JustinF
05-24-2004, 02:42 PM
Nice work griff. You'll ace the 280 next time.

GRIFF
05-26-2004, 05:17 PM
Thanks Justin, I'm sure I will, just gotta keep pushin...

Thanks guys, I really appreciate it. rrouleau, I'd say you're on your way, you'll get there before you know it.

May 26th, 2004

Deadlift:

135 x 3
225 x 3
315 x 3
405x4! PR
435 x 1 Really wanted 2 here, but could only get one.

Lat Pull Down:

200 x 10

Weighted Sit-Ups:

40 x 20
55 x 20
70 x 25

Great workout today with the deadlifts. The reason I didnt do more exercises was that I was helping a friend of mine who had NEVER lifted before, get started on an HST program. So I had to show him all the exercises and help him find his 15 rep max. Overall I'm very happy with the 405 x 4, I think next pull day I'll try to get 465 x 1, thatd be great.

Also ran 1/2 a mile with my friend, I've got an experiment goin here, we'll see what happens. ;)

Isaac Wilkins
05-26-2004, 06:46 PM
Maine representing.


Good work, man. Now we just need to get Eric doing some big deads again and we'll be in good shape.

;)

ericg
05-27-2004, 05:26 AM
Sweet DL session man. Congrats on the PR, that is great!!

You must fill us in on the secret.

GRIFF
05-27-2004, 05:22 PM
haha you know how we do up here in the frozen tundra....haha, and what secret would that be eric?

May 27th, 2004

Squats:

135 x 5
225 x 3
335 x 4
275 x 10

Ham Curls (1 leg):

90 x 10
140 x 10
140 x 10
140 x 10

Seated Calf Raise:

45 x 15
90 x 15
135 x 15
140 x 10

Leg Extensions (1 leg):

125 x 10
125 x 10

Overall pretty good workout today, went through it pretty quick. Legs are pretty toasted right now actually, feels really good. I'm lookin forward to hittin a push day again though, was going to do it today, but new it wasnt a good idea. Squats are feeling much better now.

debussy
05-27-2004, 09:45 PM
hey man, i enjoy seeing the progress. keep up the good work. seeing the fast strength gains keeps me motivated, so keep the PR's coming!

JustinF
05-28-2004, 03:47 AM
Nice couple of sessions man!

GRIFF
05-28-2004, 05:47 AM
Thanks debussy and justin, I think the main reason I've seen so much improvement on deads and squats is that I just started doing them about 5-6 weeks ago :( .... I was one of those charmers before, chest and arms... Now I'm getting everything though. I'm going to go for a 470 pull sometime soon, we'll see how that goes. I've never had any real definition in my quads or anything, now I can actually start to see it, its pretty amazing, legs are fun! weeeeeeeeeee. haha

GRIFF
05-31-2004, 04:34 PM
May 31st, 2004

Flat Bench:

135 x 10
225 x 5
245 x 4
265 x 2
280 x 1! PR
285 x 1! PR

For you people who've been following my journal recently you know how long I've been stuck at 275, FINALLY I broke passed it! This really means a lot to me, definitely a monkey off my back.

Incline DB:

75 x 10
75 x 10
75 x 10
75 x 9.5

French Press:

50 x 10
80 x 10
80 x 10
80 x 10

Incline Weighted Sit-ups:

55 x 20
75 x 20
90 x 20

Abs are really getting strong, despite the BF I still have on them, atleast I know when I get down to em they'll be ripped ;)

Lateral Raise to Bent Raise Superset:

35 x 10,10
35 x 10,10
35 x 10,10

Overall AMAZING workout today, very very very pleased. Looking to get a big PR on deadlift tomorrow as well. If I get that tommorow this will easily be the best back to back days I've ever had.

ericg
06-01-2004, 10:21 AM
This secret....


...Also ran 1/2 a mile with my friend, I've got an experiment goin here, we'll see what happens. ;)

Last couple of sessions have been great! Congrats on breaking that bench plateau!

GRIFF
06-01-2004, 04:47 PM
Thanks eric, I appreciate it. Well I dunno if its a secret but its an experiment. Start out running 1/2 a mile, 3-4 times a week, make sure you break your time each session, at the end of the week ad 1/4 of a mile, and do that 3-4 times breaking the time as you go. Continue on with this til your at about a mile, mile and a half. I'm thinking by that point, if you run hard and keep breaking times that by that point you'll be ready to run a good amount of mileage per session, while keeping a decent clip. I'm thinking this is a good way to get back into it. We shall see, never hurts to try your own thing ya know???

June 1st, 2004

Deadlift:

135 x 5
225 x 5
275 x 5
320 x 5
340 x 3
340 x 3
350 x 3
405 x 1
465 x 1! PR

Was gonna just warm up and hit the heavy singles, but the old man was back and wanted to work with me a bit, really helped my form some more by making the bar move in a straighter line, definitely helped on everything. Still hit a new PR at 465, the old PL master said he thought I could pull 500 if I just went to heavy singles...I dunno about that but its nice to hear.

Hammer Strength Lat Pull:

90 x 10
110 x 10
130 x 10
130 x 10

Real nice controlled reps here, tried to contract my lats as hard as possible, felt good.

Seated Cable Rows:

160 x 10
160 x 10
160 x 10
160 x 10

Used a wide grip today, focused on big full contractions, nice and slow, very good sets/reps here.

Overall very pleased with my workout today, hit a new PR which is always nice, however I'm left feeling that I can do more than 465 so I'm not as ecstatic as I'd be if I hit something totally insane. I'll do a few more working days and maybe hit the big one in two weeks.

ericg
06-02-2004, 05:32 AM
Sounds like a nice experiment. A good way to get some cardio while making it enjoyable at the same time. That session was great. Congrats on the 465, everything is looking strong.

Coke
06-02-2004, 06:11 AM
465 deads are great, major props to you G! - :thumbup:

GRIFF
06-02-2004, 06:00 PM
ericq: Ya thats my thinking, I cant just go back into cardio and expect to be able to run 5 miles in a respectable time like when I was playin sports. So I'm gonna take that slow, but try to stay fairly intense. Thanks for the support on my dead. :thumbs:

same goes to you cocoa, thanks as always for the support and for stoppin by ;)


June 2nd, 2004

Squat:

135 x 5
225 x 5
315 x 5
325 x 3
335 x 2

Leg Press:

270 x 8
450 x 8
540 x 8
630 x 9.5! PR

Last set here was by far the most intense set of leg presses I've had, I havent done leg press in awhile and forgot how much I enjoy it, totally killed myself here, thought I'd only get 6 or so reps here, but kept goin. Hit a sticking point on the 10th, faught it and had to bail, overall very good sets though.

Ham Curl (1 Leg):

120 x 12
140 x 10
160 x 10
160 x 10

Seated Calf Raises:

90 x 20
180 x 12
180 x 12
90 x 30

Overall very very pleased with my workout today, my intensity in the gym has been AWESOME this week. I really dont know where I'm pulling this energy from, I think its because I havent been so strict with my diet and my calories have been up since when I was really cutting. My waist is down another inch to 37 despite me gaining maybe 5-6 pounds, everything is coming along great.

Coke
06-03-2004, 07:10 AM
Losing an inch around the waistline while gaining a few pounds is excellent! - :thumbup:...intense leg work!

GRIFF
06-03-2004, 05:06 PM
ya thats what I'm all about, I still would like to shed some more BF, but I like to eat haha, what can I say. As long as the waist is steadily going down and the muscle mass is staying or possibly increasing, I certainly wont complain.

June 3rd, 2004

Flat Bench:

135 x 15 (speed reps)
225 x 5
245 x 4 (3 and 1 Competition Rep)
245 x 4 (3 and 1 Competition Rep)
260 x 1 Comp Rep
270 x 1 Comp Rep

The old man was back, and this time he was talkin bench press ;) It was awesome to have him help me here and give me some new ideas. Basically he told me to hit 245 as my working set, for 3 normal reps and 1 rep where I pause the bar on my chest, and explode when he yelled "HIT". It was pretty intense, that comp rep was hard but felt awesome, definitely in control. The rep at 270 actually went up easier then the 260. Next time I'm going to be doing a reverse pyramid starting with a warmup and 1 rep max, I'm looking to hit 285-290 for a comp rep, we shall see.

Close Grip Bench:

205 x 5 (4 and 1 Comp Rep)
205 x 5 (4 and 1 Comp Rep)
205 x 5 (4 and 1 Comp Rep)
205 x 5 Comp Reps

Incline DB Press:

75 x 10
75 x 10
75 x 8

French Press (EZ Bar):

70 x 10
70 x 10
70 x 8

Cable Crossovers:

70 x 15 w/ 10 second static hold
70 x 15 w/ 10 second static hold
70 x 15 w/ 10 second static hold

Overall very pleased once again with my workout, everything felt great, had a lot of energy and the lifts are starting to look pretty solid. I think adding these comp reps to my scheme will really help me a lot. I'm really lookin to hitting some new PRs on the bench. I'm gonna take tommorow off and hit cardio, then hit a pull day on saturday.

Alke
06-03-2004, 05:14 PM
Sitting:

Catholic school position: (back straight in chair)

2 X 30 minutes

eh, wasnt sold on my form here today, but i'm new to it so it'll improve.

Class tough guy position: (slouched, lounge angle)

4 X 45 minutes

Real tough sets here, form was perfect, really managed to get some good rest.

Eating

Standard hand to mouth activity, followed by chewing and swallowing.

6 X 1,192! PR!

WOW, GREAT SETS! Absolutely amazing form, I'll definitely be doing this again tommorow!!!!!

heh, I actually read that twice before WTF!

nice lifts man, progress is aces! so your sorta cutting right now?

GRIFF
06-03-2004, 05:25 PM
haha just a little humor there on a rest day. Thanks for the encouragement ;) . I'm sorta cutting, basically I'm just not eating a disgusting amount of calories right now, but my diet has been **** since my friends got home, but I'm looking to get back on track soon. Atleast my water intake has stayed at a good level, and my protein has been pretty solid.

GRIFF
06-06-2004, 08:53 AM
Just did random arm exercises yesterday, felt good to get my biceps because I havent been able to do them lately. I honestly dont know what I did for reps or sets, it was kind of nice to just worry about contractions while doin whatever I felt like doin, nothing set. I took a back picture yesterday to see if adding deadlifts had spawned any growth, so heres that.

http://club204.tripod.com/Back_Page.html

JustinF
06-07-2004, 03:26 AM
Nice work Griff. Noticeable difference for such a short period. :thumbup:

:birthday:

GRIFF
06-07-2004, 05:14 PM
Thanks Justin, I know its not a huge gain, but its nice to see a little something.

June 7th

Flat Bench:

135 x 12
225 x 4
245 x 3, 1 Comp Rep
245 x 3, 1 Comp Rep
265 x 1, 2 Comp Reps! PR
275 x 1.5

Incline DB:

90 x 6
90 x 5
90 x 5

Close Grip Bench:

225 x 3, 1 Comp Rep
225 x 3, 1 Comp Rep
225 x 3, 1 Comp Rep
225 x 1, 2 Comp Reps

20 Minutes Eliptical

Overall very pleased with my workout today, not too much volume, felt good. Friend was bitchin at me to do chest today, was going to do back and hit that dead, but I'll do it tommorow.

P.S. Happy birthday to me ;)

JustinF
06-08-2004, 03:03 AM
Nice pressing Griff.

Coke
06-08-2004, 07:34 AM
Damn good work on the regular and close grip bench G!

GRIFF
06-08-2004, 05:42 PM
Justin: Thanks man, I appreciate it.

CoCoa: :thumbup: Its really coming along, my endurance in my workouts has been pretty good, my triceps werent totally shot for those sets, despite doing flat and incline. Thanks always for the support.

GRIFF
06-08-2004, 05:43 PM
June 8th, 2004

Deadlift:

135 x 3
225 x 3
315 x 1
405 x 1
475 x miss (grip slipped on lockout)
455 x 1

Hammer Strength Front Iso Lat Pull Down:

140 x 10
140 x 10
140 x 10
140 x 10

Really controlled reps here, hard squeeze at the bottom, good sets.

Seated Wide Grip Cable Row:

140 x 10
140 x 10
140 x 10
140 x 10

Same here.

Standing DB Curls:

35 x 10
35 x 10
35 x 10

Perfect form, controlled slow reps, great squeeze.

Close Grip EZ Bar Curls:

70 x 10
70 x 10
70 x 10
70 x 10

Same here.

21:00 On Eliptical

Overall kinda disappointed today, didnt hit 475 like I thought I would, form wasnt great today on deads by any means, my ass went up too fast and the bar got away from me, grip slipped too, oh well, I'll get it soon, needed to have more focus today. Good pump on the rest though.

I'm looking to cut down again, this last month I've gained about 5-7 pounds, but have managed to shrink my waist about 3/4-1 inch. But now I'm concentrating a little more on cardio and that stuff, so we'll see. Diet has been awful, but it'll get better.

Coke
06-09-2004, 10:25 AM
It must be nice to gain weight while decreasing waist size...good overall session, real good deads bro.

JustinF
06-10-2004, 03:25 AM
Diet has been awful, but you still put on weight while decreasing waist size? Lucky bastard!! ;)

Your results should be outstanding when you clean up the diet then!!

GRIFF
06-10-2004, 06:31 AM
Thanks Cocoa, it has been pretty nice, I'll get 475 soon enough, need to work some grip strength.

Justin: I know I'm a little confused about it, I think the lack of cals before had stunted the growth of muscles, so when I stopped counting them it gave me a little boost, more energy more fuel for growth. I know I'm still in a caloric deficit, but not nearly as much as before, I just need to make better choices food wise. My buddies are all home from school though, so we've been partying a lot and going out, I'll get back to eating well soon enough, just havin some fun for now ;)

GRIFF
06-10-2004, 04:58 PM
June 10th, 2004

Flat Bench:

135 x 10
225 x 4
245 x 3, 1 CR
245 x 3, 1 CR
245 x 3, 1 CR
265 x 1, .5 CR

Close Grip Bench:

225 x 3, 1 CR
235 x 2, .5 CR
245 x 1, .5 CR
255 x 1! PR

Cable Crossovers:

70 x 10
70 x 10
70 x 10
70 x 10

Gripper:

115 x 15
115 x 15

One Handed:

45 x 15
45 x 15

Overall decent workout I guess, had a GREAT pump in my chest, but wasnt feelin as strong as usual. Triceps were pretty shot so I didnt do too much in there today, wasnt really feelin like stayin in there for long. I'm going to take a whole week of from my push day and not hit it again til next wed/thurs, maybe I'll do a day and focus on shoulders and triceps, we'll see, legs tommorow.

Coke
06-11-2004, 05:18 AM
Great session, those close grips rock!

JustinF
06-11-2004, 09:14 AM
Nice session GRIFF. You have to have your fun too, otherwise, what's the point? :D

GRIFF
06-15-2004, 05:02 PM
I'm with you on that one Justin, totally forgot to post my workout yesterday!

June 14th, 2004

Squat:

135 x 5
225 x 5
315 x 3
315 x 4
225 x 10 (worked on going super low, perfecting my form, felt great)

Single Leg Lunges w/ DBs:

25 x 8
10 x 8

WOW, first time doing these, and they kicked my ass, holy ****, I have to get the hang of them balance wise, but I'm gonna be keeping these.

Ham Curl:

140 x 10
140 x 10
140 x 10

Seated Calf Raise:

45 x 20
90 x 20
135 x 20

Weighted Incline Situps:

100 x 20
100 x 20

10 Minutes on Eliptical

Overall pretty good workout today, squats felt great even though I didnt go very heavy, I think I'm gonna take the weight down slightly and work on really getting low and strong, definitely felt more comfortable today. Starting another cutting cycle, low carb with some refeeds now and then, lookin to shave off some more bf, we'll see how it goes, startin up an EC stack again tommorow.

GRIFF
06-15-2004, 05:04 PM
June 15th, 2004

Bench: Reverse Pyramid

135 x 10
205 x 4
290 x 1! PR
270 x 2! PR
255 x 4! PR
235 x 7.5! PR

Absolutely amazing bench session today, TOTALLY wasnt expecting to hit 290, this was the most intense I've been on the bench in I dont know how long. Was able to really piss myself off bad and flip out before these reps, they just popped up, it was crazy,the 235 just wouldnt stop, felt great. Messed up, but I thought of just poppin this dude I dont like over and over and over again while he was on the ground, I could just see it happening, man, its sick but it helped fire me up.

6" Rack Press:

315 x 6
365 x 3
315 x 10

Military Press:

115 x 8
115 x 8
95 x 12

Skull Crushers:

60 x 10
70 x 10
70 x 10

Hammer Strength Gripper:

1 Hand:
45 x 15, 15
45 x 15, 15
45 x 15, 15

2 Hands:
135 static hold x 35 seconds
135 static hold x 20 seconds

HOLY CRAP, hands and forearms were on fire, burned like hell, especially on those statics, but I really need to work my grip for those deads.

Overall very very pleased with my workout today, everything felt real strong. I've got Deads tommorow, So i'm hoping this intensity carries over into those and I have another workout like this.

JustinF
06-17-2004, 05:00 AM
Wow! Great job Griff.

GRIFF
06-23-2004, 04:16 PM
Thanks Justin, I appreciate it ;) Missed posting my workout from before my trip, so here it is...

June 22nd, 2004

Flat Bench:

135 x 10
185 x 4
245 x 4 (3, 1 Comp Rep) this flew up like nothing, felt great
255 x 4 (3, 1 Comp Rep) the paused rep here actual felt pretty hard, rough set.
275 x 2! PR Faught the second rep for what seemed like forever, but it kept movin and I got it
280 x 1 (1 Comp Rep) This was great! Went up very easy for a paused rep, I was very pleased to hit this on my 4th set. I really think I have 295 in me for a normal rep, maybe even (dare I say) 300......

Close Grip Bench:

225 x 6
225 x 6 2nd set of 6 here KILLED my triceps, really faught this one out.
205 x 8

Lateral Raises:

30 x 12
30 x 12
30 x 12

Smith Machine Shrugs:

225 x 12
225 x 12
225 x 12

Overall good workout today, quick and effective. The laterals really hit my shoulders hard. The v-12 has been giving me UNREAL pumps lately, my arms feel like they are going to burst, painful at times.

P.S. Just got back from Montreal with 7 of my buddies, had an UNREAL weekend there, totally love that place. Let me just say that I love strippers, and for some reason they love me...haha man what a weekend.

GRIFF
06-23-2004, 04:16 PM
June 23rd, 2004

Squat:

135 x 10
225 x 5
315 x 2
275 x 4

Absolutely horrible sets here, no strength at all, felt like absolute ****. Was so discouraged I decided to scrap the leg day and do arms :(

Superset: Close Grip EZ Curl to Skull Crusher:

70 x 12, 12
70 x 12, 12
70 x 12, 12

Superset: Kickbacks to Seated DB Curl:

25 x 12, 12
25 x 12, 12
25 x 12, 12

Very controlled reps here, tight squeeze, pumps were amazing, veins were poppin', pain in my hands from all the blood though, forearms and biceps hurt too. I'm seriously thinking about stopping the v-12 for a bit, and see how it feels without it, because honestly the pumps are starting to hurt and become a nuisance.

Superset: Cable Extensions w/ Rope to Hammer Curls w/ Rope:

140 x 12, 80 x 12
140 x 12, 80 x 12
140 x 12, 80 x 12

Overall, horrible workout, who scraps legs like that? One of the worst days I've had in awhile, not sure if its the no carbs with the cutting Im doing, or the EC, or what, but right now I feel absolutely dead, like I cant move and could just fall asleep. GRRRRR

JustinF
06-25-2004, 03:17 AM
Bah. Who needs legs anyways? Another curl jockey is born! :clap: Weeeeeee.

Nice work on the bench press!

GRIFF
06-25-2004, 05:41 AM
welp, curl jockey jr. it is, deadlifts today, and maybe some......curls!?

benny
06-25-2004, 06:35 AM
Let me just say that I love strippers, and for some reason they love me...haha man what a weekend.
That should be in a commercial of some sort. Awesome lifts!!

I saw some golf references in here, do you play much?

GRIFF
06-26-2004, 07:54 AM
thanks benny, ya I play quite often, when I get a chance... I'm about a 12 handicapp right now I'm guessing, not too bad, not too good, but atleast its fun to get out there.

GRIFF
07-01-2004, 07:07 PM
July 1st, 2004

Flat Bench:

135 x 8
185 x 4
245 x 4 (3, 1 CR)
255 x 4 (3, 1 CR)
265 x 4

Good sets here, felt VERY strong after a week off. My strength has not been effected at all by this little break, in fact its probably a good thing I took a little time off. Didnt have a spotter, so I didnt want to go any heavier today.

Incline DB Press:

65 x 10
75 x 10
85 x 8

Vertical Bench Machine:

185 x 8
185 x 8
185 x 8

For some reason this machine absolutely torches my triceps, really good controlled negatives here.l

V-Bar Cable Extensions:

200 x 10
200 x 10
200 x 10

Overall, very pleased with the quick workout I got today. Its good to be back at it again. I was so busy this week workin overtime plus the fact that my friend just turned 21. Really lookin forward to a deadlift session tomorrow, Ive been workin on my grip strength like a mad man, (got some of those gripper things 2 weeks ago) so I'm really hopin that it'll pay off.

Coke
07-02-2004, 09:42 AM
Nice deal on working the grip, great sessions man.

GRIFF
07-06-2004, 04:14 PM
Thanks for the support CoCoa, I think it'll definitely help a TON.

July 6th, 2004:

Just got back from an amazing weekend up at my buddies camp. Drank a lot of beer, got to chill with some cool girls and eat lots of burgers and stuff. But now thats over....Time to get serious again, I'm makin sure my diet is dead on for the next few weeks. I wont be boozin NEARLY as much as I have been, its time to reach some new goals.

Right now my new goals are to Deadlift 500, Bench 315, and get my weight down to about 230-235, this could be a difficult task, but I'm willing to put my neck out there and hopefully reach this all in the near future.

Flat Bench: Reverse Pyramid:

135 x 8
205 x 3
295 x 1! PR: It absolutely flew up off my chest, NO problem what so ever
300 x MISS : SO SO close here, went about half way, faught it for 3-5 seconds but didnt have enough, I know for sure I have it in me, so I'm not disappointed.
245 x 4 (4 paused reps)
245 x 4 (4 paused reps)

Paused reps felt awesome! The last rep on the 2nd set of them was tough, went up slow, but I got it. My bench has absolutely exploded recently. I think my form is really the reason here, that and the close grip stuff I've been doing. I've been turning my hands back so that my palms are parallel to the floor, and it seems to make all the difference in the world, I've also been pushing the weight towards my face as it gets towards the top.

Incline BB Press:

185 x 5
135 x 10
135 x 10

These sets were just humorous, I stood there, in shock, wondering why my strength sucked so much, then I realized that the bench was at about 55 degrees! My front delts were on fire along with my triceps, that bench SUCKS! I guess it was nice for a change, but its non adjustable, and I dont think I'll be doing it again anytime soon.

Lifefitness Pectoral Fly to Rear Delt Superset:

150 x 10, 120 x 10
150 x 10, 120 x 10
150 x 10, 120 x 10

These felt great, kept my fingers out, and just used my palms, really hit my chest hard, was the first time I've done the rear delts on this machine, and MAN does it really hit them hard, it was exactly what I needed, I'm gonna add this to my workout.

Skull Crushers:

80 x 10
80 x 9.5
80 x 6

Triceps were totally wasted at this point.

Overall I'm pleased with my workout, great bench session, no complaints there, the incline was probably a waste although it really hit my shoulders hard. Definitely liked the feeling in my triceps after the workout was over.

JustinF
07-07-2004, 04:44 AM
Good looking session GRIFF. You'll have those goals in no time...you're almost there already! :)

GRIFF
07-07-2004, 04:15 PM
Thanks Justin, I appreciate the support, I know, I'm pretty close, but those have just always been major goals of mine, I can remember not all that long ago when those numbers seemed impossible to me.

July 7th, 2004

Deadlift:

135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
435 x 1
455 x MISS

Damnit...First dead session in almost 3 weeks I'm sad to say :( Not really a bad workout, but I didnt like the fact that I couldnt lockout 455, my grip strength was GREAT definitely improved a lot, I had a rock solid hold on 455, but my form wasnt as good, and I just didnt feel as good as I did before. But I'll just drop the weight off and do some more working sets next time, and I'm sure that I'll be back up there in NO time at all.

Hammer Strength Lat Pull:

180 x 10
180 x 10
180 x 8

Standing DB Curls:

50 x 6
50 x 6
50 x 6

Straight Bar Curls:

105 x 5

21's:

65 x 21

Overall not a bad workout, lats were hit pretty well, and my biceps were toasted after the 21's, I've never tried it with anything more than the bar, so this was a test. I'll definitely be putting on a little more volume on my back days to get back up to what I was doing before, but not too bad considering the time off.

Coke
07-07-2004, 05:38 PM
Good work bro, the 21's are nice!

JustinF
07-08-2004, 09:03 AM
I wouldn't worry about the deads. Like you said, you havent done them in a bit. Ahhhh....21's. I'll have to do those next session! :)

GRIFF
07-12-2004, 04:05 PM
21's are a wonderful thing :)

July 12th, 2004

Flat Bench:

135 x 8
205 x 3
300 x 1! PR :)
285 x 2! PR :)
275 x 2.5
255 x 5.5

Huge PR today, I'm SOOO Excited, 300 baby!

Close Grip Bench:

225 x 5 Paused Reps
225 x 4 Paused Reps
225 x 5 Paused Reps

Incline DB:

75 x 10
75 x 10
75 x 10

V-Bar Cable Tricep Extensions:

180 x 12
200 x 10
250 x 3.5

Overall GREAT workout today, 300 went up like a shot, honestly I think I have 310 in me, I was SHOCKED at how easy it felt, form was perfect. Really lookin forward to my pull day tomorrow, should be a good one.

Coke
07-13-2004, 08:01 AM
Excellent chest and tri work G - :thumbup: ...congrats on the bench pr's.

GRIFF
07-13-2004, 05:00 PM
Thanks Cocoa, I really appreciate it. Cant wait to put 3 plates on there.

July 13th, 2004

Deadlift:

135 x 5
225 x 3
315 x 3
345 x 3
375 x 3
405 x 2
405 x 2

Good sets on deads here, felt much stronger this session than my last one, I'll be back in no time.

T-Bar Corner Rows:

1 plates x 10
2 plates x 10
3 plates x 10
4 plates x 8
5 plates x 8

Really killed my upper middle back on this one, hit my lats hard too, great sets here, 225 x 8 was killer.

Hammer Strength Lat Pull: (Plate Loaded)

180 x 10
180 x 10
180 x 10

Good back workout today, quick and efficient. Decided to hold off on biceps tomorrow. I'm going to be doing an arm day today, biceps and triceps, looking to do some direct work there for once. Should be good for a change.


HIIT SWIMMING:

2 laps x 5

Tread water for 5 minutes

ryuage
07-13-2004, 05:22 PM
wow hitt swimming, what kind of intervals do you use?? sounds interesting might give it a try.

GRIFF
07-13-2004, 05:28 PM
Basically I swim 2 laps at a sprint pace, then my friend swims 2 laps at a sprint pace, and then I go again, by the end of it I was TOTALLY spent, its great, the heart really pumps hard, definitely give it a shot and tell me how you like it.

Coke
07-14-2004, 05:35 AM
Real fine back session, like them deads bro.

JustinF
07-14-2004, 12:00 PM
Nice work Griff. That HIIT swimming sounds cool.

GRIFF
07-14-2004, 04:21 PM
Thanks guys, deads are startin to come back, I'm feelin much stronger, then that last session. The HIIT swimming is great Justin, man I've never been so tired, I thought I was gonna drown when we were treading water. I'm definitely looking to up my cardiovascular endurance. Intramural seasons are just around the corner haha, gotta be able to prove that I'm the best college has-been around. ;)

July 14th, 2004

Close Grip EZ Bar Curl:

50 x 10
60 x 10
70 x 10
80 x 8
90 x 8

Alternating DB Curl: (Cat Style)

30 x 20, 17, 15, 10

Had to stop short on this on, had horrible cramps in my hands, couldnt hold on to the db with my pink and ring finger, not sure why that was. Just a really huge pump I guess, either way I dont like it.

Dips:

BW x 12
BW x 12
BW x 12

Reverse Grip Cable Extension: (One Arm)

40 x 20
60 x 10
70 x 6

Cardio:

Eliptical x 20 minutes

75 RPM

Overall good arm workout today, got a great pump, it was nice to hit arms directly for once, not sure what gains I'll get from it, but it was a good workout.

GRIFF
07-19-2004, 03:50 PM
July 19th, 2004

Flat Bench:

135 x 8
205 x 3
305 x 1! PR
285 x 1.5 (1, .5 Paused Reps)
255 x 4 (3, 1 Paused Rep)
245 x 4 (3, 1 Paused Rep)
225 x 6 Paused Reps

Incline DB Press:

85 x 6
95 x 5
100 x 3.5

Seated DB Press:

40 x 10
45 x 10
45 x 10

Pec Deck to Reverse Pec Deck Superset:

150 x 12, 105 x 12
150 x 10, 105 x 12
135 x 12, 105 x 12

Cardio:

Eliptical: 20 minutes, 80 RPM

Overall decent workout today, 305 was great, but wasnt really feeling all that strong on the 285, thought I'd be able to get the paused rep on that. I think I have 310 in me possibly 315 if form is perfect. However next time I think I'll do more work sets and hit a few paused singles at less weight, maybe something like 285, and possibly 295 for paused reps. Then I'll take it back to a reverse pyramid and see what I got for a 1 RM.

Coke
07-20-2004, 05:10 AM
Real good arms and chest workouts man.

GRIFF
07-21-2004, 04:30 PM
Thanks a lot Cocoa, I appreciate you keepin up on my journal :clap:

July 20th, 2004

Squat:

135 x 10
225 x 5
245 x 4

ENTER THE OLD MAN: The 3 are now complete! haha finally.
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 4

Same guy thats helped me with my bench and dead came over to critique my squat form. He looked at me from across the gym and said...and I quote "you need help" haha and he was right. Anyhow, got that squared away, so I'm looking forward to new big numbers. We just worked on form today with light weight, so I'm looking to change that up next time.

Cardio Swimming:

2 laps x 5

Tread Water: 5 minutes

Coke
07-24-2004, 05:20 AM
...lol, cool stuff on the guidance bro - good squats.

ryuage
07-24-2004, 06:40 AM
what was wrong with your previous way of squatting?

GRIFF
07-26-2004, 04:12 PM
Thanks cocoa, I'll definitely be adding on some more weight next time, just gotta get used to the new way, a little more strain on the hip flexors, but that'll balance out soon.

ryuage: the problem was that my stance was way too narrow, so he spread my legs out quite a bit, felt uncomfortable at first, but then felt MUCH more stable towards the end. Also flared my feet out a bit to add to the stability.

July 26th, 2004

Flat Bench:

135 x 8
205 x 4
245 x 3 (2, 1 Paused Rep)
265 x 3 (2, 1 Paused Rep)
275 x 1 Paused Rep
285 x 1 Paused Rep
295 x .5 (No help unracking, and tried to pause it, almost had it but didnt go)

Whatd Id like to do here is in the NEAR future be able to pull off 305 and do it for a paused rep. Theres a bench comp next spring at school, 360 will probably win the overall, as athletes arent invited. Thats a long ways away, but I'd like to put up something respectable.

Close Grip Bench:

255 x 2
255 x 2
255 x 2
255 x 2

Flat DB Press:

75 x 10
85 x 10
95 x 7

Havent done these in over a year, felt really really good.

Lateral Raises:

25 x 8
30 x 8
35 x 6
40 x 6
45 x 6

Weighted Inclined Situps:

BW x 30
40 x 20
40 x 20
40 x 20
BW x 30

Nautilus Crunch Machine:

100 x 15
100 x 15
100 x 15

Just controlled reps with a tight squeeze on contractions, felt good.

Overall pretty good workout, may go back to a reverse pyramid next bench day and try 315, see what I got in me. I was happy with my close grip today, felt good there. It was also nice to get some ab work, I'll definitely feel it tomorrow.

JustinF
07-26-2004, 07:01 PM
Nice work GRIFF. I agree with the wide stance squats. I find it a much more comfortable move.

Coke
07-27-2004, 05:43 AM
There is no doubt that you'd do well in the comp bro - very nice work!

GRIFF
07-30-2004, 03:31 PM
Thanks guys I really appreciate you keepin up with this. I'm lookin forward to that comp...no doubt. ;)

Forgot to post this one... :bang:

July 27th, 2004

Squats:

135 x 8
205 x 4
245 x 4
245 x 4
275 x 4
295 x 4

Standing DB Curls:

35 x 8
40 x 8
45 x 6
50 x 6

Cardio:

Elipitical: 45 Minutes

65 RPM

Overall good workout today, squats are feeling much stronger. Really didnt have the desire to stay in there for a regular session, I think thats fine, had a good cardio session, that felt pretty good. I'm just happy to see my squats finally getting into a grove and feeling more solid.

GRIFF
07-30-2004, 03:31 PM
July 30th, 2004

Flat Bench:

135 x 8
205 x 4
315 x Miss
255 x 6! PR
225 x 10! PR

Did some higher reps here for a change, worked more on speed.

Incline DB Press:

70 x 8
80 x 8
95 x 7

Flat Bench DB: Drop Set:

1 x 100 x 6, 70 x 6, 50 x 6, 30 x 6

Brutal set here, but AMAZING pump

Cable Crossover:

70 x 8
80 x 8
90 x 8

It was nice to change up my chest day for once. Really really good pump today, not something I normally go for. I really cant decide whether to go for more of a body building type routine or stick with power lifting, I'm starting to get bored, we shall see.

Coke
07-31-2004, 05:05 PM
Fine efforts G! - congrats on the pr's.

GRIFF
08-02-2004, 03:35 PM
Thanks cocoa, it was definitely nice to kinda go to failure and see what I had in me.

August 2nd, 2004

DB French Press:

40 x 10
60 x 10
80 x 10

Standing DB Curls:

30 x 12
35 x 12
40 x 10

Skull Crushers:

70 x 12
80 x 10
80 x 10

Cable Curl (BB):

100 x 10
140 x 10
180 x 6.5

Reverse Grip Cable Extension (BB):

100 x 10
140 x 10
180 x 6

Cardio:

Eliptical: 25:00 x 70 RPM

Just an average arm workout today, not super intense at all. Had a real long weekend, still recovering from that, but I'm sure I'll be ready to go tomorrow.

JustinF
08-03-2004, 05:36 AM
Nice work Griff.

GRIFF
08-03-2004, 04:05 PM
Thanks Justin, my triceps are killing me today.

August 3rd, 2004

Seated V-bar Cable Row:

140 x 12
180 x 10
200 x 10

Hammer Strength Iso Lat Pull (Alternating Arms):

70 x 10
60 x 12

Nautilus Pullovers:

140 x 12

Inclined Sit-up w/ DB:

BW x 40
40 x 20
40 x 20
BW x 20 (Ultra Slow)

Cardio:

Eliptical: 25:00 x 73 RPM
Bike: 20:00 x 95 RPM

Not a very good workout today. My triceps are sore as **** from yesterday, basically every movement I did was painful in my triceps, and for some reason I'm having a horrible time with pumps in my hands, makes it painful to grip stuff, not sure what thats from, hopefully that'll subside. Got a really good cardio session in today, was really sweatin' at the end, I think I'll definitely be doing more of that, perhaps earlier in the day before my 1st meal.

JustinF
08-04-2004, 03:57 AM
NIce work again bro. Did you do that cardio after your session?

How do you like that HS Pull Down machine? I'm joining a gym, and I'm looking forward to using it, I've heard good things.

Coke
08-04-2004, 05:46 AM
Great cardio - :thumbup: ...nice session as well.

GRIFF
08-04-2004, 10:25 AM
Thanks guys, ya I did the cardio after my weight session, thats how I usually do it. The HS pull down is AWESOME, lets you alternate hands or do it at the same time. Its great, if you alternate hands you can really get a deep deep contraction in your lats, gives you a great stretch on them too.