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JoeG
11-10-2005, 08:17 AM
So I thought it might help keep me focus if I put all this out in public. I have been lifting, on what appears to be a really crappy routine, for a couple of years. But now I am trying to incorporate the idea I have seen here into a new improved plan.

Monday

BB Bench 195lbs 5x5
DB Flys 70lbs 5x5
Close Grip Press 140lbs 5x5
Overhead DB Press 70lbs 5x5
Dips

Tuesday

Cardio


Wednesday

Deads(first time) 195lbs 5x5
BB curls 90 lbs 5x5
Bentover DB Rows 75lbs(per hand) 5x5
Hammer Curls 45lbs 5x5
Hammer Strength Iso Rows 332lbs 5x5


Well not a great start but better than I was worried it might be.

JoeG
11-11-2005, 11:35 AM
Shoulders and Legs today

First day of doing Squats.

So I got down for the first rep..quads scream, sun turns black, girl next to me cries. So I do my reps trying not to vomit and then I do my other reps trying to walk like a human being. After that I straggle back to work.

Squats 5x5 goign to go to 1x20 as soon as my form inproves.
Extentions 5x5
Hammie Curls 5x5

Mil. Press 5x5
Upright Rows 5x5
Shrugs 5x5

Will see how Quads feel in the morning.

JoeG
11-14-2005, 07:41 PM
Well week two started off pretty well.

Flat BB Press 205 lbs 5x5
Incline DB Flys 65 lb 5x5
Close Grip Tricep press 135 lbs 5x5
Overhead DB Press 70 lbs 5x5
HS Tricep Press Downs 320 Lbs.

Dips

Increasing the bench was nice but we'll see how Wednesday goes for Deads.

Diet is still in the planning. Finding motivation for it is a primary goal.

JoeG
11-16-2005, 06:28 PM
Deads 205 lbs 5x5
BB Curl 90 lbs 5x5
DB Row 75 lbs 5x5
Hammer Curls 45 lbs 5x5
HS Iso Rows 320 lbs 5x5

Still trying to keep my form good on the deads. Pretty sure it was better this time than before. Also got some protein powder to up my intake. It seems I was taking in a LOT less protein than I needed. Next is cutting the simple carbs and spreading out the meals a bit. Almost no one at my gym does deads so it was pretty funny to see people looking confused.

Bob
11-16-2005, 06:32 PM
Joe.. I wonder why you do Bis before the upper back exercises? It would seem that the opposite would be much better.. since Bis support the back pulls?

JoeG
11-16-2005, 06:39 PM
Joe.. I wonder why you do Bis before the upper back exercises? It would seem that the opposite would be much better.. since Bis support the back pulls?

You know I honestly don't have a good answer for that. I think I need to flip that order around.

Thanks for pointing that out.

domahmegok
11-16-2005, 11:53 PM
So I thought it might help keep me focus if I put all this out in public. I have been lifting, on what appears to be a really crappy routine, for a couple of years. But now I am trying to incorporate the idea I have seen here into a new improved plan.

Monday

BB Bench 195lbs 5x5
DB Flys 70lbs 5x5
Close Grip Press 140lbs 5x5
Overhead DB Press 70lbs 5x5
Dips

Tuesday

Cardio


Wednesday

Deads(first time) 195lbs 5x5
BB curls 90 lbs 5x5
Bentover DB Rows 75lbs(per hand) 5x5
Hammer Curls 45lbs 5x5
Hammer Strength Iso Rows 332lbs 5x5


Well not a great start but better than I was worried it might be.
I wonder as to why you workout MTW but not Friday? is there a reason why your workout only first 3days? maybe friday would be a good day to incorporate squats or deads.

JoeG
11-17-2005, 07:42 PM
I wonder as to why you workout MTW but not Friday? is there a reason why your workout only first 3days? maybe friday would be a good day to incorporate squats or deads.


Oh I do lift on Friday. That was just my posting two days together.

JoeG
11-20-2005, 07:52 PM
Friday

Squats 155 lbs 5x5
Upright rows 85 lbs 5x5
BB Shrugs 205 Lbs 5x5
Seated Should Press 45 Lbs 5x5
Leg Press 205 Lbs 5x5 with calf raises at the end
Leg Curls 75 Lbs 5x5

Squats are still killing me all day after I lift but form is much better than last week. Still not ATF but getting there. Going to get where I want to be or die trying.

Built
11-20-2005, 07:55 PM
Nice work on the squats. Really work your form. Maybe toss in some GMs somewhere during the week - I found that really helped me.

JoeG
11-21-2005, 11:52 AM
Monday

Bench Press 205 lbs 5x5
Close Grip Press 135 lbs 5x5
DB Fly's 65 lbs 5x5
Overhead DB Extention 70 Lbs 5x5
Dips 5x5

I still think I need to add another Chest Exercise but I am not sure what. Still feel a lot better than I used to and I'm starting to see results as well.

JoeG
11-21-2005, 12:09 PM
I should do GM's on back day right? And maybe add SLDL on Leg day?

Built
11-21-2005, 01:28 PM
I do GMs on hamstring day.

JoeG
11-22-2005, 12:35 PM
Due to the holidays I have to do my weeks workout in three days this week. So I did my back and bicep workout today and I will do legs and shoulders tomorrow.

Deads 205 lbs 5x5
One Arm DB rows 75 lbs 5x5
HS Iso Rows 320 lbs 5x5
BB Curls 90 lbs 5x5
Hammer Curls 45 lbs 5x5
Chins

Now I just need to add GM's and maybe SLDL's to my leg day.

JoeG
11-23-2005, 01:42 PM
Well I managed to do the last of the week's lifting today. I want to go on record as being against gyms closing.

Squats:

5x135lbs
5x155lbs
5x155lbs
5x155lbs
5x155lbs
5x175lbs

Form still not where I want it to be but getting better every time. I am starting to look forward to squats as opposed to wincing when I think about them.

Upright Rows 5x5 85 Lbs

BB Shrugs 5x5 185 lbs, dropping the weight on these help get my form where it needed to be. I think I will be going back up soon.

Seated Chest Presses 5x5 45 lbs

Chins

Leg Press with calf raises at the end. 5x5 180 lbs

Hammie Curls 5x5 85 lbs.

Feeling stronger but considering making a change. I am thinking about going to a four day week where I do Chest-monday, Back- Tuesday, Wednesday-Off, Bicep/Tricep- Thursday, Legs-Friday. I also did some experimental GM's and as soon as I get my form up I will be adding them as well.

-TIM-
11-23-2005, 01:45 PM
You know I honestly don't have a good answer for that. I think I need to flip that order around.

Thanks for pointing that out.You'll be happy if you do :p

:spam: Welcome to journal land :hello:

JoeG
11-29-2005, 12:26 PM
Monday:

BB Bench Press 205lbs 5x5
DB Flat Flys 65lbs 5x5
Close grip Bench Press 135lbs 5x5
Over head DB Extentions 75lbs 5x5
Dips

Feel pretty good about the increse in Overhead DB's and might be able to increase it a bit more next week. Going to increase close grip bench next week as well. Right now I feel like I can bump my deads a bit as well. I guess I'm just feeling stronger and I want to see how much.

I think I will celebrate by eating a cow.

clvmike19
11-29-2005, 12:31 PM
Hows the 5x5 working out for you? I have awhile until i can think about lifting, but im looking at some routines. I tried it before, it seemed ok, a nice change of pace from the pyramid I was doing.

JoeG
11-30-2005, 06:44 AM
Hows the 5x5 working out for you? I have awhile until i can think about lifting, but im looking at some routines. I tried it before, it seemed ok, a nice change of pace from the pyramid I was doing.

I am really enjoying the 5x5 workouts so far and I think they are pretty effective as well.

Now I am going to try and incorporate them into a twice a day workout due to person time considerations. As in I lift at lunch and it would nice if I could lift in the evening of the same days due to horrible traffic.

Just not sure how to do that yet.

JoeG
12-01-2005, 12:12 PM
Back and Bi's today

Deads 205lbs 4x5, 225lbs 1x5
One hand DB row 75lbs 5x5
HS Iso Rows 320lbs 5x5
BB Curls 90lbs 5x5
Hammer Curls 45lbs 5x5
Chins

I thought I was going to die on the final set of Deads but I felt great the minute I locked the last one. Going to try and move the One Arm DB Rows to 80lbs next week.

Still trying to lock down a good diet for me but I'll get there.

JoeG
12-02-2005, 01:41 PM
Legs and Shoulders today;

Squats 155 lbs 5x5 worked on form today and now I am paying for it. Still form was tons better and I got a lot lower han I had before.

Sitting Leg Press 230 lbs 5x5
Hammie Curls 120lbs 5x5

Upright Rows 85lbs 5x5
BB Shrugs 205lbs 5x5
Seated DB Press 45lbs 5x5 *I think I will be moving these up to 50lbs next week.

I felt really good and strong during the lifting but now my Quads are freaking out. Still I can see progress and that is always a good thing. Just trying to keep it one lift at a time and work for the goal.

JoeG
12-05-2005, 06:53 PM
Had a really good day in the gym. Felt good and strong all the way through the workout.

BB Bench Press 205lbs 4x5, 215 1x5
Closegrip BB Press 135lbs 2x5, 145lbs 3x5
DB Fly's 65lbs 5x5
Overhead twohand DB Press 75lbs 5x5
Dips 5x5

Upped the weight on both BB Bench and BB close grips. Might up over head DB's next time. I am really starting to get fired up about the progress I'm amking.

JoeG
12-07-2005, 01:48 PM
Back and Bicep day.

Deads 135lbs 1x5, 185lbs 3x5, 205lbs 1x5. *This preogression seemed to really help my form out so I think I will stick with it a while.

OneHand DB Row 75lbs 5x5 *Spent one more week at this weight but I feel certain I will do 80lbs next week.

HS Iso Row 320lbs 5x5 *Thinking about replacing this exercise with something else but just not sure what.

BB Curls 90lbs 5x5

Hammer Curls 50lbs 5x5 *Moving the weight up on these really seemed to make a huge difference.

Chins


I am seriously thinking about going to a five days a week lifting schedule. Monday-Back, Tuesday - Chest, Wednesday -Shoulders/Calves, Thurday-Bi's and Tri's, Friday-Quads and Hammies.

Any thoughts on that?

JoeG
12-10-2005, 02:52 PM
Friday:

Squats 135lb 1x5, 155lbs 3x5, 175 1x5, Form is slowly getting better and I am able to go deeper. Soon ATF.

Upright Rows 85lbs 5x5, may changes these to something else as they tend to hurt my shoulders sometimes.

BB Shrugs 205lbs 5x5, Traps still lagging everything else, driving me crazy.

Seated DB Presses 50lbs/hand 5x5, 5 lbs increase so at least that was good.

Hack Squat 205lbs 5x5, new lift not sure if I like it.

Hammie Curls 120lbs 5x5

Starting to see weights move up on my lifts. Feeling good but still unsure as to some of the things I am doing.

Holidays providing to many temptations to not eat right.

JoeG
12-12-2005, 06:12 PM
Monday:

Bench Press 205lbs 4x5, 225lbs 1x5

Close Grip Press 155lbs 5x5

DB Flys 70lbs 5x5

Over Head Two Hand DB Press 80lbs 5x5

Dips 5x5

Tricep Rope Press Downs Cascaded.

All in all fairly pleased with the workout but felt really tired afterwards.

JoeG
12-14-2005, 07:51 PM
Deads 135lbs 1x5, 185lbs 2x5, 205lbs 2x5 * I think I will def up the weight on deads next lift.

Bentover DB Rows 80lbs 5x5 *New personal Best

Hammer Strength Iso-Rows 352lbs 5x5 * New personal best. I still think I need to replace this lift but can't figure out what to put in it's place.

BB Curls 90lbs 5x5 *Unlike most of my other lifts these just aren't getting better and it is vexing me.

Hammer Curls 50lbs 5x5

Over all lifting going well but diet is giving me fits. The problem is I can't seem to come up with a good one.

JoeG
12-19-2005, 02:28 PM
Friday:

Squats: 135lbs 1x5
155lbs 2x5
175lbs 2x5

Leg Press 230lbs 5x5

Hammie Curls 135 lbs 5x5

Upright Rows 95lbs 5x5

BB Shrugs 205lbs 5x5

Seated Db Presses 50lbs 5x5

Best leg workout I have done so far and the form on the squats is finally coming up to speed. Still needs work but going to get there.


Monday:

Bench Press:
205lbs 1x5
215lbs 4x5

DB Fly's:
70lbs 5x5

Close Grip BB Bench Press:

155lbs 5x5

DB Triceps Press:
80lbs 5x5

Dips:
5x5

Cascading Rope Pressdowns:
5 reps each stop on stack


Workouts have been so much bettter since I stoped doing so many machines and concentrated on a few lifts. 5x5 has also helped a whole lot and increasing weights just keeps the motivation going.

JoeG
12-22-2005, 10:22 AM
Wednesday:

Deadlifts:

135lbs 1x5
185lns 2x5
205lbs 1x5
215lbs 1x5 *Most I have ever done so I was pretty stoked about that.


HS Iso Rows:

340lbs 5x5 *I kow a lot of people don't like these but I seem to be getting a lot out of them.

Bentover DB Rows:

80lbs 5x5 *These really took a lot out off me.

BB Curls:

90lbs 5x5

Hammer Curls:

50lbs 5x5

Still feeling really good when lifting and moving up on lifts pretty well.

JoeG
12-27-2005, 03:10 PM
Glad to be back in the gym after missing a day due to the holidays.

Bench Press:

205lbs 3x5
215lbs 2x5

Close Grip Bench:

155lbs 5x5

Incline DB Presses:

55lbs 5x5

Over Head DB Extentions:

80lbs 5x5

Dips:

5x5

Cascading Tricep Pressdowns

Once the holidays are over I am going to go with a modified version of the split Built uses. I have a really good feeling about about changing to it.

JoeG
12-29-2005, 12:27 PM
Wednesday:

Deadlifts:

185lbs 2x5
205lbs 2x5
225lbs 1x5

Bent DB Rows:

80lbs 5x5

Hammer Strength Iso Rows:

360lbs 5x5

BB Curls:

90lbs 5x5

Hammer Curls:

50lbs 5x5


So I felt wasted after this work and even had bicep cramps a couple of hour later. I think i might need to up my fluid intake a bit pre-workout.

JoeG
01-03-2006, 01:03 PM
Sunday was last day of my old routine and today I started the routine that Built helped me with.

Horizontal Push/Pull

Deads:

1x5 135
1x5 185
1x5 205
1x5 215
1x5 225

One Arm DB Row:

5x5 80lbs

H/S Iso-Row:

3x8 360lbs

Flat BB Bench:

3x5 205lbs
2x5 215lbs

Incline DB Press:

5x5 55lbs

Dips:

3xfailure

Feelt a bit odd to be doing Chest and Back on the same day and I have a feeling that the DOM's will make me pay for it. Still I have really high hopes for this routine.

Thanks again for your help Built.

JoeG
01-05-2006, 10:23 AM
Yesterday Day Two

Squats:

1x5 135lbs
2x5 185lbs
1x5 205lbs
1x5 225lbs

GoodMornings:

5x5 75lbs

Leg Press Low Foot Placement:

5x5 230 lbs

Close Grip Bench Press:

5x5 155lbs

Overhead two hand DB Press:

5x5 80lbs

Rope Press Downs:

3x8 85lbs.



More to follow today.

JoeG
01-08-2006, 11:51 AM
Had a good week lifting so here is day three and four.

Day Three:

Chins:

5x failure

H/S Overhead Row:

5x5 185lbs

Lat Pull Downs:

5x5 120lbs

BB Shrugs:

5x5 205lbs

Upright Row:

5x5 95lbs

Arnies:

5x5 45lbs



Day Four:


RDL's:

5x5 185lbs

Split Squats:

5x5 155lbs

High Placement Leg Press s/ calf extentions:

5x5 230lbs

BB Curl:

5x5 100lbs

Seated Alternate Curl:

5x5 45lbs

JoeG
02-06-2006, 09:42 AM
Haven't posted much but still going at it strong. Will have todays workout up later.

JoeG
02-14-2006, 09:26 AM
Monday:

Bench Press:

215lbs 4x5
225lbs 1x5

Deads:

185lbs 1x5
205lbs 2x5
225lbs 2x5

Incline DB Press:

70lbs 5x5

One Arm DB Row:

85lbs 5x5


Dips:

3xFailure

JoeG
02-22-2006, 11:27 AM
I ahve been really slack about post my workouts up but I wan't missed any and they seem to be going better.

Monday:

BB Bench Press:

215lbs 5x5

Deadlift:

205lbs 3x5
225lbs 5x5

Incline DB Press:

70lbs 5x5

One arm DB rows:

85lbs 5x5

Dips:

3xfailure


Tuesday:

Squats:

135lbs 3x5
155lbs 2x5

* These ATF squats are really starting to feel good for some reason.

SLDL:

135lbs 5x5

Leg Press:

270lbs 5x5

Close Grip Bench:

155lbs 5x5 * Will try 175lbs next week.

DB Extention

85lbs 5x5

Rope Pressdowns:

85* whatever that means 5x5


I felt really strong after this work out and I think I will be increasing several of the lifts next week.

Now if some of the co-eds at the gym weren't so distracting.

ddegroff
02-22-2006, 11:38 AM
good work man on lifting more and more weight!! Also glad to see that you've added SLDL's instead of leg curls. Hows the diet going?

JoeG
03-07-2006, 02:52 PM
good work man on lifting more and more weight!! Also glad to see that you've added SLDL's instead of leg curls. Hows the diet going?

The diet is starting to tighten up. that has been my biggest weakness for a long time so hopefully I have it under wraps.

Monday:

Maxed today and Brench Pressed 270lbs. I also Deadlifted 245lbs both of which are PRs.

Then I went ahead and did my regular workout.

BB Bench Press:

215lbs 5x5

Deadlifts:

3x5 215lbs
2x5 225lbs

Incline DB Press:

75lbs 5x5

One Arm DB Row:

85lbs 5x5


Dip:

3x Failure





Tuesday


Squat:

155lbs 5x5 *still working on form. I'm getting back stiffness I shouldn't be getting.

Leg Press:

320lbs 5x5

SLDL's

3x8

Close Grip BB Bench:

175lbs 5x5


Overhead DB Extention:

85lbs 5x5

I felt a bit tired today but still hit my goals. Staying on diet and getting a cut down is still driving me mad. Hopefully I will get the kinks worked out soon.

JoeG
03-25-2006, 02:30 PM
I have been really bad about keeping this updated but I have been hitting the weights hard and I intended to get this back on track as well.

I am going to be starting a PSMF as soon as my Nitrean arives so I hope I can keep up the lifting while on it.

Monday

Chest:

BB Bench Press:

215lbs 5x5

Incline DB Press:

75 lbs 5x5

Dips:

3x failure

Deadlift:

225lbs 5x5

Bentover DB Row:

85lbs 5x5


Tuesday:

Squats:

155lbs5x5

SLDL:

185lbs 3x8

Leg Press:

360lbs 5x5

BB Curl:

90lbs 5x5

Seated Alternate Curls:

45lbs 5x5


Thursday:

HS Iso Rows:

360lbs 5x5

HS Overhead Rows:

200lbs 5x5

Cable Rows:

200 lbs? 5x5

BB Shrugs:

215 lbs 5x5

Standing Mil. Press:

100lbs 5x5

Arnies:

40lbs 5x5


Friday:

SLDL's:

215lbs 5x5

Squats:

135lbs 3x8

High Placement Leg Press:

360lbs 5x5

Close grip bench:

175lbs 5x5

OVerhead DB Extention:

85lbs 5x5

Rope Pressdowns:

175lbs? 3x8

Now if I can keep the distractions down.

JoeG
04-03-2006, 02:02 PM
Felt really strong on the way to the gym today so I thought i would see if I coud hit some decent deads.

BB Bench:

215lbs 4x6

DB Incline Bench:

75lbs 4x6

Deadlift:

205lbs 4x6

255lbs 1 Rep *New Pr

275lbs 1 Rep *New Pr

B.O. 1-arm Row:

85lbs 4x6

Dips:

3x failure

I got really jacked up about hitting 275 lbs on the deads and I think I should be able to push past that pretty soon. Now if I could get some progress on my squat my big 3 would be quite so sad. Strangely I am really starting to like dead and I look forward to doing them

JoeG
04-05-2006, 09:03 PM
Tuesday- Quad Dominated Legs and Biceps.

Squats:

155lbs 4x6 *Gains on these are just coming so very slowly compared to deadlifting. It is a bit depressing but really all I can do is keep pushing through and hoping for progress.

Leg Press:

360lbs 3x6, 1x6 410lbs

S.L.D.L.'s:

185lbs 4x6


Bicep Curls:

100 lbs 4x6

Seated Alteranting Curls:

40lbs 4x6

Biceps are laging badly as well as Squats. This is really my worst day and it is starting to really get frustrating.

deeder
04-05-2006, 11:23 PM
Pretty solid workout man. Keep pushing yourself on those squats and the plates will start flying up!

JoeG
04-06-2006, 12:27 PM
Deeder: Thanks man, the bench and deads have been very good to me. The squats don't seem to want to co-operate.

Back:

H.S. Iso Rows:

360lbs 4x6

H.S. Over head Rows:

200lbs 4x6

Cable Rows:

200*whatevers 4x6

Shoulders:

BB Shrugs:

225lbs 4x6

Standing Mil. Press:

100lbs 4x6


I think I am going to swap out one of my rows here for Romanian Deads again. I just seemed to get more out of those. Cut is finally starting to come around as well. All things considerred its going pretty well.

Relentless
04-06-2006, 12:33 PM
I have renamed your journal because I assumed you misspelled 'mediocre' as 'medicore'.

If for some reason you actually wanted 'medicore', PM me and I can change it back. :p

Cheers
Cal

JoeG
04-07-2006, 06:39 PM
Callahan: Thanks man, I can't believe I didn't notice I had done that.


Friday: Hammie Dominated Legs and Triceps

SLDL's:

195lbs 4x6


G.M.'s:

95lbs 3x6
105lbs 1x6

Squats:

135lbs 3x8


Close Grip BB Bench:

175lbs 3x6
185lbs 1x6

2-Hand Over Head DB Extensions:

85lbs 4x6

Rope Press Downs:

80* whatevers 3x8

I have been cutting at 1700 Calories on a very high protein, very low carb diet that seems to be starting to pull the weight off. Going to shoot for getting the BF down to around 10% and then doing a nice slow bulk. So far the low carbs have not hit my energy levels to hard so I am optimistic that it will continue not to.

JoeG
04-10-2006, 12:56 PM
Monday:

BB Bench Press:

215lbs 4x6

Incline DB Press:

75lbs 4x6

Dips: 3x failure

Deads:

205lbs 4x6

One Arm DB Rows:

85lbs 4x6

Didn't have a chance to take in some carbs before I lifted and I could really tell. I struggled through the workout but still managed to hit all my lifts so that was encouraging. Next time I make sure I get a shake an hour before I lift.

JoeG
04-11-2006, 12:00 PM
Quad Dominated Legs and Biceps:

Squats:

135lbs 2x6
155lbs 2x6

Leg Press:

410lbs 4x6 with calf raises at the end.

SLDL's:

185lbs 3x8

BB Curls:

100lbs 4x6

Seated Alternate Curls:

45lbs 4x6



Felt really weak lifting today and I think my cut is being to hit hard. 1700 calories might be just a bit low but I will stick with that for just a bit more. As weak as I felt I still think I am ready to bump the weight on the squats a bit and see how that goes.

JoeG
04-12-2006, 12:59 PM
Day Three: back and shoulders

HS Iso row:

360lbs 4x6

HS Overhead row:

200lbs 4x6

Cable Row:

200*whatevers 4x6

BB Shrugs:

225lbs 4x6

Behind the Neck Mil Press:

105lbs 4x6

JoeG
04-16-2006, 01:38 PM
Hammie Dominated Legs- Friday

SLDL's:

195lbs 4x6

Goodmornings:

100lbs 4x6

Squats"

135lbs 3x8

Closegrip Bench:

185lbs 4x6

Overhead DB Ext.:

85lbs 4x6

Rope Pressdowns:

85*Whatevers 4x6

I am thinking about starting to do cleans some where in my routine. My 1700 Cal cut is going pretty well though I cheated a bit for Easter. I do think I need to cut down a bit of my volume but I'm not sure how best to do it.

JoeG
04-20-2006, 10:05 AM
Day 1 Chest and Back: Monday

BB Bench Press:

215 4x6

Deadlift:

205lbs 2x6
215lbs 1x6
225lbs 1x6

Incline DB Press:

75lbs 4x6

One Arm DB Rows:

85lbs 4x6


Dips:

3x failure


Day Two Quad Dominated Legs and Biceps: Tuesday

Squats:

135lbs 1x6
155lbs 2x6
165lbs 1x6

Leg Press:

410lbs 4x6


SLDL's:

195lbs 3x8

BB Curls:

100lbs 4x6

Seated Alternating Curls:

45lbs 4x6


Starting cut 4-6-06 Weight: 234lbs
First Weigh In 4-14-06 Weight: 227lbs


Starting to feel fairly strong now and have had several people come up and ask me questions about several things I have been doing.

JoeG
04-20-2006, 07:11 PM
Day Three: Back and Shoulders

HS ISo Row:

360lbs 3x6
410lbs 1x6

HS Overhead Rows:

200lbs 3x6
200lbs 1x6

Cable Rows:

200* 4x6


Shoulders:

BB Shrugs:

225lbs 4x6

Standing Mil Press:

105lbs 3x6
115lbs 1x6

Over all feeling pretty good. Still I can't shake the feeling I am doing something wrong, that something sin't quite right.

Built
04-20-2006, 07:35 PM
Okay, couple things come to mind.

Not seeing chins. HS are great, but you really need to try to put in some sort of chinup/pullup as a 5x5. Your HS are HEAVY! Nice! I'd like to see some higher rep stuff for the second movements, though - can you crank out 3x8 on any of these? And have you tried doing the HS like you're crawling up a wall - ie, alternating arms? I find those REALLY activate my lats well.

Shoulders - hmmm... I'd ditch the shrugs and do Arnies instead. Those work very well for a lot of people. (Shrugs shouldn't be necessary since you should have some form of deads in half your workouts anyway. You could do cleans if you like.)

Have you read the article (http://www.wannabebig.com/article.php?articleid=255)? There's a suggested split and rep range given at the end. Also, read PowerManDL's Hypertrophy Primer (http://www.wannabebigforums.com/showthread.php?t=75958).

For cutting, you'll of course want to keep the rep range down. Couple articles for you:

Joel Marion's Ripped, Rugged and Dense (http://www.t-nation.com/findArticle.do?article=214rip2) and Ripped, Rugged and Dense 2.0 (http://www.ruggedmag.com/index.php?type=Article&i=3&a=8) - Mr. Marion goes into detail about how low rep training builds strength, myogenic and neurogenic muscle tone, and isn't overly taxing to the Central Nervous System (CNS). He also suggests a 4-day-on, one-day-off workout split performed in short, 30-minute workouts.

JoeG
05-05-2006, 01:54 PM
Well I had to take a week off due to a nagging injury but I'm all gold now and moving on.

Monday- Chest and Back

BB Bench:

215lbs 3x6
225bs 1x3 * was shooting for 6 reps but failed badly.

Incline DB Presses:

75lbs 4x6

Deads:

205lbs 2x6
215lbs 1x6
225lbs 1x6

One arm DB Row:

85lbs 4x6

Dips:

3x Failure


Tuesday- Quad Legs and Biceps

Squats:

135lbs 2x6
155lbs 1x6
165lbs 1x6 Squats still stink and I was very tentative due to that minor injury earlier.

Leg Press:

450lbs 4x6

SLDL's

195lbs 3x8

BB Curl:

105lbs 4x6

Standing Hammer Curls:

45lbs 4x6


Thursday- Back and Shoulders

Cleans:

105lbs: 4x6* Kept the weight low as this was the first time I had done them. I think this is going to be a nice addition to my lifts.

HS Iso Row:

360lbs 3x6
410lbs 1x6

HS Overhead Row:

200lbs 3x6
230lbs 1x6 * I think i am going to make these a 3x8 exercise starting next week.

Behind the Neck Mil. Press:

105lbs 4x6

Arnies:

45lbs 4x6


If todays second leg day goes well it will be a nice weeks work out. I will be adding chins next week and so I am uncertain what exercise I will be taking out. I am wondering if maybe my volume is off.

JoeG
05-15-2006, 08:21 PM
Well today was Chest and Back day after a very, very good weekend. More on this later.

So I go to the Bench and do my normal 5x5

BB Bench:

215lbs 3x5
220lbs 1x5
220lbs 1x3

Didn't quite get to five on the last set but the weight bump made it okay this time.

Then I stroll over to do my deadlifts. I slap a plate on each end to warm up with and I bend over to set the weights on the floor when shooting pain fly's down my glutes and through my hammies. I struggle not to drop the bar and manage to stand up and set it on the rack.

I think "What the hell?" and then try it again. Same pain and I almost drop the weights again. So I blow off deads and try BB rows, no dice. same pain.

Then I remember that the wife and I were VERY energetic this last weekend and quite often. So much so that I remember my hammies getting tight at one point but they never got sore or anything so I forgot it.

I went on and did incline bench

75lbs 5x5

and One arm DB Rows

85lbs 5x5

and Dips

3x failure

I'm still mad about not being able to do deads today but I guess that is the price you pay. HAs this happened to anybody else? If so any way to loosen the Hammies so it doesn't happen again?

JoeG
05-18-2006, 06:40 PM
Tuesday: Quad Legs and Biceps

Squats:

155lbs 3x5
165lbs 1x5
170lbs 1x5

SLDL'S

185lbs 3x8

Leg Press:

540lbs 5x5

BB Curl:

105lbs 5x5

Hammer Curls:

55lbs 3x8


Thursday: Back and shoulders

Chins:

BW 5x5

Cleans:

105lbs 3x8* new lift and it is taking a bit to find out where I need to lifting at.

Bent over BB rows:

155lbs 3x8

Overall I feel really good about my lifts but my lack of progress on Squats is worrisome. Still only one thing to do so I'll keep hitting them as hard as I can.

JoeG
05-20-2006, 07:16 PM
Friday- Hammie Dominated Legs and Triceps

SLDL's

205lbs 5x5

GM's:

95lbs 2x8
105lbs 1x8

Squats:

105 lbs 3 x8 * This second day of squats is really hard on me for some reason.


Close Grip Bench:

185lbs 5x5

French Press:

90lbs 3x8

Rope Press Downs:

75* setting 3x8

Diet is going fairly well. I weight in again on next friday and I expect to either be below 220 or right at it. Weight is falling though slowly and lifts are rising though again slowly. A few more months of cutting and I might get to do a bulk.

JoeG
05-23-2006, 07:34 AM
Monday- Chest and Back

BB Bench Press:

225lbs 5x3
225lbs 4x2

Deads:

205lbs 5x3
225lbs 5x2

Bentover BB Rows:

155lbs 5x5

Incline DB Press:

75lbs 5x5

Dips:

3xfailure

Weight as of Friday 219lbs so I was right that I should come in around 220. I still want to drop 29lbs so I am still several months away from ending my cut. I also have a feeling I will want to drop my weight to 180 when I hit 190 but I am going to wait until I get there before I make that choice.

JoeG
05-30-2006, 01:44 PM
Monday- Chest and Back

BB Bench Press:

225lbs 5x5 * Missed on fourth and fifth rep on last set.

Deads:

185lbs 1x5

205lbs 1x5

255lbs 1x1

275lbs 1x1 PR +5

300lbs 1x1 PR +30

BB Rows:

155lbs 3x8

Incline DB Press:

70lbs 3x8

Dips:

3x failure

Well I am pretty stoked about the deadlift PR and I think I might be able to push for a new Bench Pr in a couple of weeks.

Now if I could only get my squat squared away my big three might not be so pathetic.

JoeG
06-05-2006, 01:18 PM
Monday-Back and Chest

BB Bench:

225lbs 4x5
225lbs 1x3

Deadlift:

205lbs 2x5

255lbs 1x1

275lbs 1x1

295lbs 1x1

315lbs Miss



BB Row:

155lbs 3x8


Incline DB Press:

75lb 3x8


Dips:

3xfailure


Today was the first day on this cut that I felt really weak. I don't know if it is the cut finally catching up to me or if starting softball practices twice a week is taking a bit extra out of me.

Weight 217lbs- I will decide when I want to stop my cut when I drop below 200lbs.

RickTheDestroyer
06-08-2006, 08:30 AM
Good looking deads, man- very nice progress on those. The squats may not be coming up as fast as you want, but they ARE coming up, and that's the important part.
I would suggest either running sets of straight weight or pyramiding evenly and starting lighter with the squats, but keep whatever you choose consistent. That way, you can throw on 2.5 more pounds each week and go from there- I just find this easier if I have all my sets planned out ahead of time. Just adding 2.5 pounds a week comes out to 130 pounds in a year- which isn't too shabby at all. If you can keep those coming up consistently, then you'll be in really good shape before you know it.
I have not ever had sex screw up my hamstrings- hips/glutes/abs certainly, but not my hammies. Maybe I need to experiment more- or it maybe your hammies were having to overcompensate. To help keep your legs looser, I very highly recommend warming up completely- before any leg work I'll do a few sets of squats with the bar alone until everything feels good and warm. Some work with a foam roller might help too.
Stay strong with the dieting, bro. If the softball work is killing you, then there's no shame in eating more or dropping a little gym work to compensate.

JoeG
06-22-2006, 06:03 PM
DD Thank, I am going to go with the 2.5lb weekly increase and see how far I can ride that.

Wednesday:

BB Bench:

225lbs 5x5

Incline DB Press:

75lbs 3x8

BB Curls:

105lbs 5x5

Hammer Curls:

55lbs 3x8

Dips:

BW 3x failure.

vacation has gotten me out of BGB but I will be returning to it next week.

RickTheDestroyer
06-23-2006, 07:31 AM
Damn dude, strong session!
Bench moving up steadily and auxiliary work coming up some too. A little vacation probably did you good and your numbers will keep climbing on up.
How's the diet going?

JoeG
06-23-2006, 11:54 AM
DD the diet is coming along pretty well. So much so that I am wondering if I need to back off just a bit.

Friday- Legs

Squats:

145lbs 5x5 * Might be able to do just a bit more nest time on these.

Leg Press:

450lbs 3x8

SLDL's:

185 3x8

Seated Calf Raises:

90lbs 2x10


Weight at weigh in 213lbs. Still a good bit to go. I am shooting for sub 10%BF so I estimate I have another 20lbs or so.

JoeG
06-26-2006, 12:35 PM
Monday- Chest and Back

BB Bench Press:

225lbs 5x5

Incline DB Press:

75lbs 3x8

Deads:

135lbs 1x10
205lbs 1x3
225lbs 1x3
235lbs 1x3
240lbs 1x3

Bent over BB Rows:

155lbs 3x8

Dips:

BW 3x failure

Bench and Deads felt strong but I lost energy quickly after the deads and I struggled with the Dips. My EC stack isn't giving me the energy I thought it would but I can tell it is helping get rid of the fat. I just might make my goal of being under 200lbs by the end of August. At that point I will get a dexa scan to see how much further I have to go to hit 10%BF.

RickTheDestroyer
06-26-2006, 01:00 PM
Good looking workouts bro. The idea of doing real deadlifts after anything makes me cringe- as does following them with rows. More power to ya'.

Throw on a pair of those heavy collars next bench workout if you can find some, and if you can't then grab you a pair of 2.5 pounders.

I never felt much energy from the EC- just kind of jittery when I first started.

JoeG
06-28-2006, 12:50 PM
D: For some reason I always seem to do well when I follow deads with Rows.

Catch Up day-

Behind the neck Mil. Press:

110lbs 5x5

Arnies:

50lbs 3x8


Shrugs:

225lbs 3x8

BB Curl:

105lbs 5x5

Hammer Curls:

55lbs 3x8


Weight still dropping it seems though I only offically weigh in on Fridays. Lifts took a lot out of me today but I got through them some how.

JoeG
07-04-2006, 09:34 AM
Monday- Back and Triceps

Deads:

135lbs 1x10
205lbs 1x3
225lbs 1x3
235lbs 1x3
245lbs 1x3


Chins:

BW 5x5


Hammer High Rows:

100lbs a side 3x8


French Press:

90lbs 5x5

V-bar Press Downs:

72.5 *whatevers 3x8


I played around a bit with this workout because I felt a bit like crap. Next week should see a return to BGB although I am going to know a bit of my volume off as I move into month four of my cut.

Weight today 209lbs

I am starting to think I really will need to go to 180lbs to hit 10%bf. That said I am now starting to see the leaning up begin. The gut is shirking pretty quickly now and the love handles are vanishing even more rapidly. The idea of at least two more months cutting isn't very appealing but I am focusing on the clean, slow bulk I will get to do this winter.

JoeG
07-06-2006, 02:04 PM
Wednesday- Chest and Shoulders

BB Bench Press:

225lbs 5x5 *This was really rough today for some reason.

Incline BD Bench Press:

75lbs 3x8

Military Press:

110lbs 5x5

Seated shoulder presses:

55lbs 5x5

Dips:

BW 3xfailure.

JoeG
07-07-2006, 07:24 PM
Friday- Legs and Biceps

Squats:

140lbsx5
145lbsx4
150lbsx3
145lbsx5
150lbsx4
155lbsx3

SLDL's:

185lbs 3x8

Leg Press:

450lbs 3x8

BB Curl:

90lbs 3x8

Hammer Curls:

55lbs 3x8

Will be glad to be getting back to BGB next week.

JoeG
07-11-2006, 01:43 PM
Monday- back and Triceps

Deads:

135lbs 1x10
235lbs 1x3
240lbs 1x3
245lbs 1x3
255lbs 1x3
265lbs 1x1

BB Rows:

155lbs 3x8

Pull ups:

BW 5x5

French Press:

90lbs 3x8

Rope Press downs:

72.5 lbs? 2x8
80 lbs? 1x8

Scale says I am down to 206 though I want to see that come up again before I believe it.

RickTheDestroyer
07-11-2006, 03:02 PM
Great work on the deads man!
If the bench isn't going where you want it to, maybe it is time to consider doing less chest work, but doing it more often.

Focused70
07-11-2006, 03:34 PM
Very nice deadage.

275 will soon be yours.

JoeG
07-12-2006, 12:30 PM
DD: I just started a wave format that I think might help me get passed the bench issues.

Stash: Thanks, I have done 300 on deads but only trying to max. 265 is the highest I have gone at the end of my working sets.

*****************************************************

Wednesday- Chest and shoulders

BB Bench:

205lbs 1x5
215lbs 1x4
225lbs 1x3
210lbs 1x5
220lbs 1x4
230lbs 1x3

Incline Bench:

75lbs 3x8 *really struggled..form was not so good.

Miliies:

100lbs 3x8

Shrugs:

225lbs 2x8
245lbs 1x8

Dips:

BW 3xfailure

Weight is now 206lbs for certain. Not sure about bodyfat as I still haven't been able to get in for a Dexa scan. I think I will need to hit 180lbs to get to 10%BF and honestly I'm not sure I can keep my lifts where they are at and drop that much more weight.

JoeG
07-15-2006, 12:20 PM
Friday- Legs and Biceps

Squats:

145lbs 1x5, 150lbs 1x4, 155lbs 1x3
150lbs 1x5, 155lbs 1x4, 160lbs 1x3

This is going to sound odd because of the crappy lifts but I think my Squats are going to start getting a lot better very soon. Just a gut feeling.

SLDL's:

185lbs 3x8

Leg Press:

410lbs 3x8

BB Curls:

90lbs 3x8

Hammer Curls:

55lbs 3x8

JoeG
07-20-2006, 09:58 AM
Tuesday- Quad Legs and Triceps

Squats:

145lbs 1x5, 150lbs 1x4, 155lbs 1x3
150lbs 1x5, 155lbs 1z4, 160lbs 1x3

Leg Press:

450lbs 3x8

Standing Calf Raises:

205lbs 3x8

French Press:

90lbs 3x8

Rope Pressdowns:

80* 3x8

Weight is fluctuating wildly for no apparent reason but it is still trending down. Weigh in tomorrow and I'm hoping for around 202lbs. I figure I have about 20 more pounds for 10%BF. I'm not certain I can make it to 180lbs but we'll see.

RickTheDestroyer
07-25-2006, 08:57 AM
You can make it to 180 dude. ****ing stick with it man. Take a week or two at maintenance if you need to, though- no harm in that and it might do wonders for you from a psychological standpoint.
I'm happy to see the leg press coming up like that, but you know that I think you're ready to add some weight to the squats. Toss some of them extra little plates on there bro, you can handle it.

JoeG
07-26-2006, 09:44 PM
DD: Thanks for the boost dude. Sometimes you just want to hear it from someone else.




Monday- Quad Dominated Legs and Shoulders

Squats:

150lbsx5, 155lbsx4, 160lbsx3
155lbsx5, 160lbsx4, 165lbsx3(Rep PR)

Leg Press:

450lbsx8
510lbsx8
510lbsx8

Standing Calf Raises:

225lbs 3x8

Milies:

105lbsx5, 110lbsx4, 115lbsx3
110lbsx5, 115lbsx4, 120lbsx3(PR)

Shrugs:

225lbs 3x8
245lbs 3x8
255lbs 3x8

Felt very good and more focused now. I have a feeling my friday weigh in will be under 200lbs.

Natetaco
07-26-2006, 09:53 PM
nice squat pr man. Strong leg presses to there man:strong:

RickTheDestroyer
07-28-2006, 08:00 AM
**** dude- kickass poundages all around for that workout.
Strength going up, weight coming down- ain't much you can complain about there!

JoeG
07-29-2006, 07:49 AM
DD: Yeah I'm starting to see thing start to all come together. I'm having a bit of a cheat weekend as after four months of cutting I was starting to feel dragged down a bit.

Nate: Thanks man, my Squats are my weakest lift mostly becuase I really didn't do a lot of leg work beyond running for a long time. Now my stupid ass is paying the price.

**********************

Thursday- Change of pace day.

Bench

205lbsx5, 215lbsx4, 225lbs x3
215lbsx5, 225lbsx4, 235x2* missed on third rep.

Deadlift:

135lbsx8, 205lbsx3, 225lbsx3, 245lbsx3, 255lbsx3, 265lbsx3, miss on 275lbs

Chins:

3x8@BW

Dips:

3xfailure


Friday- Hammie Doninated Legs and biceps

GM's:

95lbsx5, 100lbsx4, 105lbsx3
100lbsx5, 105lbsx4, 110lbsx3

SLDL's:

185lbs 3x8

Squats: lighter weights higher reps quasi speed/form work

135lbs 3x8 I'm thinking about making this a one set high rep lift on Hammie leg day.

Standing barbell curl:

95lbsx5, 100lbsx4, 105lbsx3
100lbsx5, 105lbsx4, 110lbsx2* missed on third rep.

Hammer Curls:

55lbs 3x8

Feeling pretty good overall about my lifts in general. Of course there is tons of room for improvement but thats part of the fun right? Getting things done.

I also feel a lot more positive abouit being able to hit 180. I want to be there by the end of OCtober so that I can do a slow clean bulk through the worst part of winter and follow it with a short cut right before next spring.

Thanks for the encouragement everyone.

JoeG
07-31-2006, 01:26 PM
Monday-Chest and Back

Deadlift:

135lbsx8, 205lbsx3, 225lbsx3, 245lbsx3, 255lbsx3, 275lbsx1

Bentover BB Rows:

155lbs 3x8

Bench Press:

205lbsx5, 215lbsx4, 225lbsx3
215lbsx5, 225lbsx4, 235lbsx2* missed on third.

HS Iso Decline Press:

225lbsx8, 245lbsx8, 315lbsx8

Felt damn good today and lifts seem to show it. The 275 dead was ugly but more from my initial lack of belief that I could do it than from it being too much.

Looking forward to Squats tomorrow.

RickTheDestroyer
08-02-2006, 09:56 AM
Hell yeah dude. Very satisfying to pull the 275 after missing it last time.
Keep the positivity up bro- it looks like it's only going to help you more. I feel like lately I've really tried to stay focused and approach the weights with an "I can do this ****" attitude, and it seems to be helping a ton.

JoeG
08-02-2006, 01:11 PM
Thanks Rick, I can tell when I hit the gym with my mind right I really manage to but things out.

Tuesday- Quad legs and shoulders

Squats:

145lbsx5, 150lbsx4, 155lbsx3
150lbsx5, 155lbsx4, 160lbsx3

Leg Press:

410lbsx8, 450lbsx8, 520lbsx8

SLDL's SS w/Calf raises

185lbs 3x8/225lbs 3x8


BTN Milies:

110lbsx5, 115lbsx4, 120lbsx3
120lbsx5, 135lbsx4, 140lbsx3

Arnies:

50lbs 3x8

Shrugs:

225lbsx8, 245lbsx8, 275lbs 3x8


Felt pretty damn good yesterday and it showed in the lifts. Looking back I should have bumped the squats. I will certainly do so next time.

JoeG
08-03-2006, 01:09 PM
Thursday- Back and Triceps

Chins:

BW 5x5 *Its time to start ading weight to these. As the belt the gym has is a really crappy nylon one I will be buying my one.

One Arm DB ROW:

85lbs 3x8

HS High Row:

100lbs/side 3x8

French Press:

90lbs 5x5

Rope Press downs:

72.5* 1x8
80.0* 2x8

Feeling good overall. My Thursday and Friday lifts are always a bit more of an effort than the Monday/Tuesday ones. Still feeling pretty good and looking forward to blasting the hammies tomorrow.

JoeG
08-04-2006, 01:47 PM
Friday- Ham Dominated Legs

G.M.'s:

95lbsx5, 100lbsx4, 105lbsx3
100lbsx5, 110lbsx4, 115lbsx3

Hammie Curls:

105 3x8

Squats:

135lbs 3x8

BB Curls:

100lbsx5, 105lbsx4, 110lbsx3
105lbsx5, 110lbsx4, 115lbsx3

Hammer Curls:

55lbs 3x8

This second leg day always leaves me wiped. Still I should up both the GM and Squats weights next week. I am doing this second set of squats different than my Tuesday wave loading and so far having a semi-speed day is helping I think.

Next week my second Ham exercise changes to RDL's. That should put my routine where I want it.

RickTheDestroyer
08-04-2006, 01:54 PM
Things are looking good bro- BTN Millies make me cringe (as does BTN anything), but that's some pretty impressive weight on those.
I definitely see the appeal in having a heavy squat/light squat day during the week. Are you doing both as high-bar/narrow stance oly squats, or are you doing wider PL style for some?

JoeG
08-04-2006, 03:07 PM
Things are looking good bro- BTN Millies make me cringe (as does BTN anything), but that's some pretty impressive weight on those.
I definitely see the appeal in having a heavy squat/light squat day during the week. Are you doing both as high-bar/narrow stance oly squats, or are you doing wider PL style for some?

I know what you mean about the BTN Millies. I wouldn't do anything else BTN but for some reason I think my form is better on Millies BTN. I tried front Millies but I think I always leaned back and got too much back into it.

Right now I am doing narrow stance squats for both but I have started doing some wider stance work right after my Squat sets. I don't include them in my sets right now because they have very little weight on them. I want to learn the movement before I put the weight on.

I had a back injury and I think it makes me a bit less flexible as I get lower. It doesn't stop me from squatting but it makes me want to get the form down tight first. I'm also going to start Yoga to see if I can't get some more range on my squats.

The more I lift the more I do want to move more towards a PL style though.

JoeG
08-07-2006, 12:16 PM
Monday- Chest and Back

Bench Press:

205lbsx5, 215lbsx4, 225lbsx3
215lbsx5, 225lbsx3*miss on four, 235lbsx2 miss on three

Deadlift:

135lbsx8, 205lbsx3, 225lbsx3,245lbsx3,255lbsx3, 265lbsx1, 275lbsx1, 285lbsx1*miss

BB Rows:

160lbs 3x8 (PR)

HS Decline Press:

315 3x8

Dips:

BW 3xfailure


Today was damn rough. I got plenty of rest this weekend but I didn't get to eat today before I went to lift and that seemed to take everything out of me. It sucked because I got up today really fired up after weighing in at 199lbs this morning. I'm down 40lbs since April. About ten more lbs and then I'm going to start ramping the cut down. Still looks like I need to get to 180lbs but it isn't that far off and I think I can do it easy by Otober to start a good slow winter bulk.

RickTheDestroyer
08-07-2006, 01:45 PM
Hey man- congrats with the weight loss- I've only managed about half that much in about the same time frame, so good ****ing job bro.
Rough workouts are definitely just part of lifting- it's good for you to realize that it was just a bad day and not get down about it though. Not enough food pre-workout totally screws my lifting, maybe worse than anything else.
It's sweet that you hit the PR on rows even on a bad day though.

JoeG
08-08-2006, 02:47 PM
Rick, thanks dude. this cut had taught me to not let a day or two stress me. Which was good because I struggle in spots today as well.

Tuesday- Quad Legs and Biceps

Squats:

155lbsx5, 160lbsx4, 165lbsx3
160lbsx5, 165lbsx4, 170lbsx3

GM's:

95lbs 3x8

Leg Press:

410lbsx8, 450lbsx8, 530lbsx8

BB Curl:

100lbsx5, 105lbsx4, 110lbsx3
105lbsx5, 110lbsx3, 115lbsx3

Hammer Curls:

55lbs 3x8

Over all I felt prett crappy today but looking at my lifts I did pretty damn well all things considered. Must just have been one of those days.

Edited to add on the 20 mins of HIIT I did when I got home. I'm going to go die now, have a good night.

JoeG
08-12-2006, 08:05 PM
Friday- Ham Dominated Legs and Shoulders

GM's:

100lbsx5, 105lbsx4, 110lbsx3
105lbsx5, 110lbsx4, 115lbsx3

SLDL's:

185lbs 3x8* Its about time to bump those up.

Squats:

135lbs 3x8

BTN Milies:

100lbsx5, 105lbsx4, 110lbsx3
105lbsx5, 110lbsx4, 115lbsx3

Shrugs:

245lbsx8, 245lbsx8, 275lbsx8* Form not so great on last set.



Sat- 20mins of HIIT

Overall feeling pretty good. I need to get this last bit of weight off and then really start working on hammering the weights up.

JoeG
08-16-2006, 08:10 AM
Tuesday-Chest and Back

BB Bench:

205x5, 215x4, 225x3
215x5, 225x2 miss on four, 235x2 miss on three

Deads:

135x8, 205x3, 225x3, 245x3, 255x3, 265x3, 270x1, 275x1, 285 miss

BB Rows:

165 3x8

HS Iso Decline:

315 3x8

Dips:

3x Failure

I can see the end of the cut now and I have already started to work on a combo PL/Crossfit/GPP that I hope get me really good results through fall and winter.

RickTheDestroyer
08-16-2006, 08:30 AM
Ack- HIIT is total death. I think the PL/Crossfit/GPP idea is a good one- I'm sure Anthony will give you some pointers on making that one really work for you. I've tried it a little bit, but the only time I can really fit the GPP in is in the morning, and most mornings it's a little hard to get pumped up for some thrusters.
Seriously dude- if you ramped up in fewer sets on those deads, you'd pull that 285 easy as hell. Actually, I bet you'd be able to hit 315 or so.
If you went like this: 135x8, 185x3, 225x3, 255x2, 285x1, 315x1.
It's lower volume, but I promise it will still kick your ass.

Vita
08-16-2006, 09:54 AM
you've got some solid work going on in here.

it's gotta be hard as hell to cut, so it's good to see you sticking to it and making great progress! keep it up!

JoeG
08-17-2006, 08:06 AM
Rick I'm going to give that a shot next week on Deads day. I looks like it fits better into my PL changes as well. I'm going to sort of morph my routine over the next few weeks and fine tune it rather than just picking something new without seeing how I respond to it. Right now I'm thinking about a MWF ME/DE split for lifting with Crossfit/ GPP Tu-Thurs-Sat. though I might stick with the 4 day ME/De with Wed/Sat GPP. Still working the kinks out.

Vita Thanks man, cutting does suck and I don't know that I will ever do such a deep cut again. I'm begining to think that very small drops or increase in cals are the way to go.


Quad Legs and Shoulders-


Squats:

155x5, 160x4, 165x3
160x5, 165x4, 175x3

Hack Squats:

135 3x8

Hammie Curls:

95 3x8

BTN Milies

105x5, 110x4, 115x3
110x5, 115x4, 120x3

BB Shrugs:

245 3x8

TwiloMike
08-17-2006, 08:09 AM
Dude, you're a loader! Double waver, I see. Are you doing your hacks on a sled or free weight?

JoeG
08-17-2006, 08:45 AM
Dude, you're a loader! Double waver, I see. Are you doing your hacks on a sled or free weight?

Yeah, I read about it in Builts journal and then did a bit of research into it. I like it so much that I am going to work it into my upcoming PL routine for the heavy accessory lifts.

I am doing the Hacks on free weights. Right now I am trying to get used to the motion more than really pushing the weight. I want to do a Squat, Hack Squat, Front Squat rotation so I am trying to learn the lift now.

I was a bit surprised how close BGB is to some of the PL routines so I am combining them to suit how I respond.

JoeG
08-17-2006, 01:12 PM
Thursday- Back and Triceps

Chins:

BWx5x5

HS ISo Rows:

315 3x8

HS OVerhead:

100/side 3x8

French Press:

95 5x5

Rope Press Downs:

80 3x8

I am paying the price for not being able to start my week on Monday. Three days straight is starting to wear me down. One more day and I am going to just do some GPP this weekend.

JoeG
08-19-2006, 08:46 PM
Friday- Hammie Dominated Legs and Biceps

Good Mornings:

100x5, 105x4, 110x3
105x5, 110x4, 115x3

SLDL's:

185 2x8
195 1x8

Squats:

135 3x8

BB Curls:

105x5, 110x4, 115x3
110x5, 115x4, 120x2 * missed the 3rd

Hammer Curls:

55 3x8


Good end to the week. Going to get some rest and come back Monday refreshed and focused on pushing forward.

RickTheDestroyer
08-21-2006, 08:49 AM
Solid past couple of workouts man- good call on getting some rest though. I'm pretty envious of your BTN millies and curling strength. Seriously- I very seldom train curls, and I know they have a kind of negative reputation around here, but I do wish mine were as strong as yours- I very seriously doubt that I could BB or Hammer curl anything near that much for a single, let alone reps.
Good to see everything coming on up bro. Hope the weekend gave you some rest.

JoeG
08-21-2006, 08:09 PM
Rick: Thanks bro, I don't really focus too much on curls and if you could see my biceps you wouldn't think I could curl anything. I'm going ahead and switching to my PL/GPP/Crossfit routine now. At first I'm just going to PL and add in Crossfit/GPP. I think it is time to order a sled as well.

DE Upper

Bench Press:

45x15, 95x10, 135 8x3

French Press:

95 5x5

BTN Milies:

105x5, 110x4, 115x3
110x5, 115x4, 100x3

BB Rows:

165 3x8


I really had to fight the urge to go do something else when I was finished. I might add BB curls here after I have been on the routine for a while. ME Lower tomorrow so we'll see how that goes.

RickTheDestroyer
08-21-2006, 08:27 PM
Solid session bro. Leave the extra gas in the tank, that'll help buffer you from killing you CNS as bad with all the ME work.
Rather than investing in a sled, get an old tire and some rope. Total cost= $15 (maybe). I can put up some uh... schematics for you (i.e. a picture of my tire).
I'm pretty much the opposite on curls- like I said I seldom work them, but my biceps totally dominate my arms. My triceps are terrible, which is part of why I ended up swapping those high board presses in instead of any curls. I'd still love to curl 100+ pounds though, or hammer curl more than about 35...

JoeG
08-22-2006, 06:46 AM
Solid session bro. Leave the extra gas in the tank, that'll help buffer you from killing you CNS as bad with all the ME work.
Rather than investing in a sled, get an old tire and some rope. Total cost= $15 (maybe). I can put up some uh... schematics for you (i.e. a picture of my tire).
I'm pretty much the opposite on curls- like I said I seldom work them, but my biceps totally dominate my arms. My triceps are terrible, which is part of why I ended up swapping those high board presses in instead of any curls. I'd still love to curl 100+ pounds though, or hammer curl more than about 35...

Lol yeah we are pretty much the opposite. My triceps grow no matter what I do. What size it looks like my biceps have is really just tricep curve.

Yeah the tire pic would rock. Do you use sandbags to weight it?

JoeG
08-22-2006, 02:21 PM
Tuesday- ME Lower


Squats:

45x10, 95x8, 135x3, 155x3, 165x3, 175x1, 185x1, 195x1*miss

SLDL's:

185 3x8

Pullthroughs:

50 3x8

Weighted Crunches:

35 3x8

Really, really pissed at missing on the 195. I was VERY close to getting it. I'm not sure if the pull throughs are going to stay or be replaced by something else. I think it will take a while to get used to the lower volume of this new style.

Tomorrow is off day so I am going to fit in some sort of Crossfit/GPP. Tonight is HIIT so I'll see how things stand after that.

RickTheDestroyer
08-22-2006, 08:44 PM
You'll hit that squat next week. Ramp up with maybe one less set, and make 165 a double or single. You'll hit it no problem.

Here's the tire pics. I just popped two holes in the side of the tire and ran the end of a piece of nylon rope through them, and then tied it tight. I made a big slipknot loop on the other end of the rope. I usually either attach the loop to my dip belt, or to the rope handles- which is just another smaller piece of rope with a loop tied at each end. I don't use a sandbag for weight- I'll either plunk a 45 on top and set weights on top of that, or I'll tuck smaller plates inside the rim of the tire.

JoeG
08-24-2006, 02:00 PM
Rick Thanks for the pics bro. I'll be hooking it up Sat. morning. Thanks for the squat advice as well.

Wednesday- GPP

Well it was going to be a GPP day but my ham's were so tight that I just decided to let them rest before my softball game that night. We'll just count the softball as pylometrics.

Thursday- ME Upper

Bench:

45x15, 95x8, 135x3, 185x3, 205x3, 225x3, 235x1, 245x1, 255x1

Arnies:

55 3x8

Tricep Pressdowns:

75 3x8

Chins:

BW 3x8


Well my first ME Upper day and it went okay. I think I could have hit 265 but without a spotter I didn't want to risk it. I also think I am going to move the Chins to DE Upper and move BB Rows to ME upper in their place. Over all I feel pretty good and I'm looking forward to seeing how this goes.

ddegroff
08-24-2006, 04:27 PM
Haven't Stopped by in a while, BUT your still throwin' up good numbers!

JoeG
08-25-2006, 02:05 PM
DD: Thanks bro, at this point just trying to keep on keeping on.

Friday-DE Lower

Speed Squats:

45x15, 95x2,95x2,115x2,115x2,115x2,135x2,135x2,135x2

Speed Deads:

165x1x6 20 seconds rest between singles.

Good Mornings

110x5, 115x4, 120x3,
115x5, 120x4, 125x3(PR)

Weighted Decline Sit Ups:

35x3x8

I think the GM's are going to start moving up a bit. I might should have pushed it a bit more. Looks like a good HIIT session tonight.

JoeG
08-28-2006, 11:40 AM
Monday- DE Upper

Bench Press:

45x15, 95x8, 145x8x3


BB Rows:

165 3x8

BTN Milies:

105x5, 110x4, 115x3
110x5, 115x4, 120x3


French Press:

95x3x8

DE Bench felt good but for some reason my other lifts were a real struggle and my form on the milies went to crap. Hopefully it was just an off day.

RickTheDestroyer
08-28-2006, 12:40 PM
Hey Bro- sessions look really good.
I think you've got the 265 on bench- don't be afraid to ask some random dude for a spot bro- I find that getting a good liftoff is worth probably 10-20 pounds at least.
I find that dynamic bench tires me out much more than one would expect- although I think it's supposed to... the more force you're putting on the bar (good), the faster it will go (also good), but the more tired you'll be (not good :( ).
GMs look very strong. Talk to me about the speed squats... were you ramping up because the first ones were too light, or what? I think the traditional method is to work at 50% of your 1RM the first week, 55% the second week, and then 60% the third week and you cycle through like that... but maybe you're working from something other than the standard WSB template?

JoeG
08-28-2006, 12:53 PM
Hey Bro- sessions look really good.
I think you've got the 265 on bench- don't be afraid to ask some random dude for a spot bro- I find that getting a good liftoff is worth probably 10-20 pounds at least.
I find that dynamic bench tires me out much more than one would expect- although I think it's supposed to... the more force you're putting on the bar (good), the faster it will go (also good), but the more tired you'll be (not good :( ).
GMs look very strong. Talk to me about the speed squats... were you ramping up because the first ones were too light, or what? I think the traditional method is to work at 50% of your 1RM the first week, 55% the second week, and then 60% the third week and you cycle through like that... but maybe you're working from something other than the standard WSB template?

Oh that should have been at 50% but I fouled up and ramped it instead. This week will be at 55% and then the next week at 60%. So yeah I screwed it and in fact I might have done it again if you hadn't reminded me so thanks again dude.

I am liking this split so far though as long as I can keep my crap squared away its all good.

ddegroff
08-28-2006, 07:10 PM
Nice workout!

Whats DE stand for again?

JoeG
08-28-2006, 07:35 PM
Nice workout!

Whats DE stand for again?

It stands for Dynamic Effort. If I understand correctly it is supposed to help with both the explosiveness of of the lift and the form of it as well.

I have Maximal Effort Lower tomorrow and Wednesday is Crossfit WOD so I'll see how I feel by Max effort Upper on Thursday.

JoeG
08-29-2006, 12:51 PM
Tuesday- ME Lower


Squat:

45x15, 95x8, 135x3, 155x3, 165x3, 185x1, 200x1(PR), 205x1(miss)


SLDL:

195 3x8


Pull Throughs:

47.5 3x8


Weighted Situps:

35 3x8

This is the second week of my three week cycle. I plan on going Squat/ Deads for my ME Lower rotation. I am also considering adding Box Squats to the rotation but I'm not certain if I should.

RickTheDestroyer
08-29-2006, 01:20 PM
Congrats on the PR bro! You should have more in the rotation than just straight deads and squats. As much as I dislike doing GMs, they're a great exercise and will do wonders for you. I actually really like box squats, and definitely think you can use them for ME work even though you're doing them for your DE work (right?). SLDLs are looking strong as hell too bro.

JoeG
08-29-2006, 02:07 PM
Congrats on the PR bro! You should have more in the rotation than just straight deads and squats. As much as I dislike doing GMs, they're a great exercise and will do wonders for you. I actually really like box squats, and definitely think you can use them for ME work even though you're doing them for your DE work (right?). SLDLs are looking strong as hell too bro.

I do GM"s for my "heavy" hammie day. So you think that a rotation of squats/Deads/Gm's were be a better choice. Honestly I don't mind GM's so much.

I Haven't been doing my DE squats on boxes because my gym has been a big pain about it BUT I found out today where they stored the boxes because no one used them so my next set of DE squats will be with boxes.

JoeG
08-30-2006, 01:47 PM
Wednesday- Crossfit

Crossfit WOD: 10x1 Cleans

95x1, 95x1, 95x1, 115x1, 115x1, 115x1, 135x1, 135x1, 135x1, 145x1

Form was total crap on these. I will have to add a practice day for a few of the Oly lifts.

Hammie's screaming from ME Lower yesterday so softball tonight should be interesting. ME Upper tomorrow so will se how that goes.

ddegroff
08-30-2006, 01:56 PM
Nice WOD! Keep working on form it will get better.

JoeG
09-01-2006, 08:35 AM
Thursday- ME Upper


Bench Press:

45x15, 95x8, 135x3, 185x3, 225x3, 245x1, 255x1, 265xmiss(got it about half way up and couldn't finish, Very frustrating)

Chins

BW 3x8 (In a couple of weeks I am going to need to weight these I imagine)


Shrugs:

225x8, 245x8, 245x8


Rope Press Downs:

80 3x8


Felt good overall though I mismanaged my eating times. Normally I lift at lunch 45 minutes after having a protein shake. Today I lifted at 5:00pm and had not eaten for five hours or so. It may sound weird but I do think it made a difference.

Next week is week three and I still don't know what I am going to replace Bench with in my rotation. Due to gym issues I can't do board presses so I have got to come up with more exercises for my ME Upper rotation this weekend. It looks like I will have a rest day today and do DE Lower Sat. with DE Upper Sun due to the holiday. MMmmmm ribs.

Weight as of this morning: 194lbs. Down a total of 46lbs Since April 1st.

JoeG
09-02-2006, 12:28 PM
DE-Lower

Squat:

45x15, 95x8, 110x8x3

G. M.'s:

110x5, 115x4, 120x3
115x5, 125x4, 130x3(PR)

Deads:

135x8 165x8x1 * 20Sec rest between deads

HS Ab Crunch:

115 3x8


So I did HS Ab crunches instead of weighted decline sit up because those sit ups were really fouling up my lower back. I've got to find a better AB workout. I am also giving serious consideration to adding seated calf raises to DE-Lower day. HIIT tonight.

JoeG
09-03-2006, 01:08 PM
DE Upper




Bench Press:

45x15, 95x8, 145x8x3


BB Rows:

165 3x8


BTN Milies:

105x5, 110x4, 115x3
110x5, 115x4, 120x3

French Press:

95 5x5


Felt pretty good despite my workouts being a bit jumbled due to the holidays. Now I hope the BBQ helps on ME Lower on tuesday.

RickTheDestroyer
09-05-2006, 08:14 AM
Good looking workouts Joe!
Why can't you do board presses at your gym? If you're stalling halfway up, I'd think board presses (and more speed work) would be exactly what you need.
Congrats on the GM PR... as far as the ab stuff- try those spread eagle situps out. They make my back feel pretty good and they work.

JoeG
09-05-2006, 08:59 AM
Good looking workouts Joe!
Why can't you do board presses at your gym? If you're stalling halfway up, I'd think board presses (and more speed work) would be exactly what you need.
Congrats on the GM PR... as far as the ab stuff- try those spread eagle situps out. They make my back feel pretty good and they work.

I work at a University and so the gym here is right accross the street from my office. It is realy cool because I can lift at lunch and keep my diet squared away by keep food in my office.

The downside is that the staff freak out when you do ANYTHING outside the ordinary. No chalk, no chains, no bands etc. Board Presses would drive them mad.

Seriously I had to explain why I wanted to use the boxes for squating instead of box jumps.

I do think board presses would help a lot but it will be hard to keep the gym staff from having a stroke. I had to explain to the people who work there what good mornings were.

RickTheDestroyer
09-05-2006, 09:14 AM
Hmmmm... well damn.
Perhaps you could tell them that you have a shoulder injury that requires you to shorten the range of motion, and that it was your doctor's orders.
Or maybe a better idea- how far are you from Mebane?

JoeG
09-05-2006, 11:54 AM
Rick: Pretty far, I'm in Birmingham. I'm gonna see if I can come up with a variant. Maybe use a phonebook?

ME- LOWER


Squats:

45x15, 95x8, 135x3, 155x3, 165x3, 185x1 205x1*miss

SLDL's:

195lbs 3x8

Pull Throughs:

45 3x8

Weighed Crunches

50lbs 3x8


I also did 45x3x8 Sumo Squats. I think I'm going to switch to sumo stance for squats but I want to get the form down before I switch. I bit torqued about not hitting 205 but I think I have only my self to blame as I think I mis-managed the ramp up

JoeG
09-06-2006, 12:27 PM
Crossfit WOD:

Squats 95, 115, 115, 135, 135, 135, 155, 155, 155, 165

Did these Sumo style. This WOD right after ME-Lower really kicked me hard.

I used this as a chance to work on my sumo form. I'll be using sumo for my box squats on DE Lower day and when I get back to ME Squats in my rotation I might do them sumo as well.

JoeG
09-08-2006, 06:29 AM
Thursday- ME Upper- Week 3 Bench


Bench Press:

45x15, 95x8, 135x3, 185x3, 225x3, 245x1, 260x1 *This is a PR at this weight but I have done 270 when I was at 240 so it isn't a real PR.

Chins:* Ordering a belt this weekend

BW 3x8


Shrugs:

225 1x8, 245 2x8


Rope Press Downs:

80 3x8


I think the rope press downs might be getting replaced by skullcrushers next week. Might go with dips too. Will ponder this on the Tree of Crossfit Woe this weekend.

DE- Lower today and then next week I go to Deads on my ME- Upper rotation. I am really looking forward to it.

RickTheDestroyer
09-08-2006, 08:45 AM
Good Looking workouts Joe- don't be down on yourself for missing the 205- you've got that **** next time.
Bench looks strong, and regardless of your former PR, it's a much better bodyweight ratio, so be proud bro.
In addition to weighting your chins, how do you feel about doing more of them? I'm sure you saw how Will jumped on me for not having enough pulling... it's just a thought, but it it might save you some shoulder trouble in the future.

JoeG
09-08-2006, 10:40 AM
Good Looking workouts Joe- don't be down on yourself for missing the 205- you've got that **** next time.
Bench looks strong, and regardless of your former PR, it's a much better bodyweight ratio, so be proud bro.
In addition to weighting your chins, how do you feel about doing more of them? I'm sure you saw how Will jumped on me for not having enough pulling... it's just a thought, but it it might save you some shoulder trouble in the future.

I'm all for more Chins. Any particular way I should add more to it?

RickTheDestroyer
09-08-2006, 11:24 AM
I was just thinking that you could toss in a couple more sets- so maybe do 5x8... or maybe the thing Justin got me doing, i.e. 50 chins in as many sets as it takes.

JustinASU
09-08-2006, 12:03 PM
I was just thinking that you could toss in a couple more sets- so maybe do 5x8... or maybe the thing Justin got me doing, i.e. 50 chins in as many sets as it takes.

Guarenteed to grow you some wings! ;)

JoeG
09-09-2006, 07:50 AM
Rick and Justin: Well that settles it. 50 chins it is. Might make it 50 pull ups though. Will probably be harder.


Friday-DE Lower:


Sumo Speed Squats:

45x15, 95x8, 120x8x3


Good Mornings:

120x5, 125x4, 130x3
125x5, 130x4, 135x3

Speed Deads:

165x6x1 *20 sec. rest inbetween lifts

Weighted Crunches:

40 3x8


Sumo squats seem to feel a lot better on my lower back so I am loving them so far. Sat. is Crossfit and then next week is return of the Deads. I have a damn good feeling about a PR on deads.

JoeG
09-10-2006, 12:31 PM
Sunday- HIIT

So I did HIIT today and woke up in my front yard with the neighborhood cat licking my arm. Last thing I remember was thinking I felt kind of light headed and maybe I shoud call it a day.

Well at least I didn't drown in my own vomit. Now that would be embarassing.

This morning the scales said 189lbs which would mean I only have nine more pounds to go BUT I look like I'm still at 20% and the calipers say 16%-17%.

So either I have screwed up badly somehwere or I never had any idea what I was doing to start with.

I can't imagine I need to get down to 170. I'm 5'10'/5'11" and that just sounds really, really small.

I'm just going to put my head down and keep on keeping on.

RickTheDestroyer
09-11-2006, 08:57 AM
Joe- That just means you did the HIIT right!
I can never remember which are chins and which are pullups- but I would say that you shouldn't be afraid to mix them up or anything. I generally stay strictly overhand because that hurts my shoulders the least, but I did only parallel grip for a long long time.
It's frustrating to lose weight and feel like you haven't gotten leaner, but I assure you that you have. This is why we should have both taken pictures at the beginning, but oh well.
Kick some ass on deads bro.

JoeG
09-11-2006, 12:33 PM
Rick: Yeah HIIT really hit pretty hard this weekend. I'm trying to get in two sessions a week.

Monday-DE Upper


Speed Bench:

45x15, 95x8, 8x3

Milies:

115x5, 120x4, 125x3
120x5, 125x4, 130x3

*Form was pretty bad on these so I am going to back up 5lbs and get right on my form before pusing back up. It shouldn't take more than a couple of weeks but I think my shoulders and upper back will be glad I did.

Bentover BB Rows:

165 2x8, 170 1x8


French Press:

95 5x5

*If I can get a belt on time next week these will be gone and they will be replaced with weighted dips. I tried to find a belt this weekend but all the ones I found were crap. I think I have another PR in me on BB rows for next weekend. I really want to get to BW BB Rows.

JoeG
09-12-2006, 11:44 AM
[B]Deadlift:

45x10, 135x5, 185x3, 205x3, 225x3, 255x1, 275x1*miss, 265x1*miss


SLDL's:

185 3x8


Pull Throughs:

50 3x8

Weighted crunches:

50 3x8


Overall A pretty damn lame workout. For some reason I just couldn't get focused on the deads and for some reason I think the BB rows yesterday hit my hammies a bit. Still I really thought I was going to at least hit 275 today when I first started the deads. The 255 came up pretty good but 275 just stuck me and then I just missed on the 265.

One other note/concern. The scale read 184 this morning so that means I have dropped a good bit of weight quickly the last couple of weeks. I am going to wait and check again on Friday to see if it was a just a fluctuation. I was hoping to get back to 300lbs on this three week cycle but it doesn't look like that is going to happen so I'm going to shoot for 280.

RickTheDestroyer
09-12-2006, 12:32 PM
Joe man- don't be too down on the DLs- I've found that generally once I miss one, I just need to move on because I'm basically done for. I definitely feel some tightness in my hammie from rows, although more typically I'll feel residual soreness from a previous leg workout during rows than the other way around. You'll hit that bodyweight set of rows really soon I bet- I'm still a ways off too, but I'm excited about it.

JoeG
09-13-2006, 12:00 PM
Wednesday- ME Upper:


Close Grip Bench:

45x15, 95x8, 135x3, 185x3, 205x3, 215x1, 225x1, 230x1(PR)* Never Maxed before.

Chins:

8,7,6,5,5 * Building up to 50 reps.

Shrugs:

225 1x8, 245 2x8


Rope Press Downs:

80 3x8


Over all a good workout given that today should be a rest day. I just couldn't stay out of the gym after such a crappy day yesterday. I'll do some CF tomorrow before DE Lower on Friday.

I have settled on my ME rotations. For ME Lower I am going with a four exercise rotation of Squats, Deads, Box Squats and Good Mornings. For ME Upper I am going with Bench, CG Bench and Pin Presses. I figured out a way to do a half-assed but totally safe Pin Press at my lame gym. I readly would like a fourth ME Upper so I could deload every 13 weeks but I can't come up with anything my gym would get their panties in a twist over besides DB Press. Dave Tate seems to like it as a ME lift but it just seems a bit odd.

RickTheDestroyer
09-14-2006, 07:28 AM
Strong CGBP man!
DB Press might be okay as an ME exercise if you're sticking with triples, but it seems sort of odd if you're workign up to a 1RM- just because the first rep is usually the hardest since you don't have the stretch reflex working for you. I just personally kind of prefer DBs for higher-rep work.
How about some floor presses?

JoeG
09-14-2006, 02:26 PM
Rick: I have been doing a lot of reading about Floor Presses and the Gym Nazi's might not have a total fit about them. The only thing that has been stopping me from adding them is the mechanics of it. I don't have a problem getting a spot on my heavy singles but getting one on every set of floor presses might be an issue and I can't see how to get in the press position without one.

Thursday- Crossfit:


WOD- Last Friday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

As Rx'd 9 Rounds finished.

I picked Cindy because todays WOD would have required several replacement exercises, I thought I might get ten rounds but having ME Upper yesterday and two days back to back Chins trashed me more than I thought.

DE Lower tomorrow and then HIIT tomorrow night. Saturday will be Crossfit WOD or Sub. Then nothing but Football, Rest and a very little yard work.

Hammie's are wasted after softball last night. They were a little stif at the start of the game but then I went six for six with a homer, two triples and three doubles. My hammies did not like running the bases like that.

JoeG
09-15-2006, 02:09 PM
Friday- DE Lower


DE Squat-Sumo:

45x15, 95x8, 120x8x3


Good Mornings:

115x5, 120x4, 125x3
125x5, 130x4, 135x3(PR last week) *Should have gone heavier but wanted to build a base here. will remember this next week.


Speed Deadlifts:


165x8x1 *20 seconds rest between lifts. Done standing on 25lb plates.


Weighted Crunches:

50x3x8

I wonder if I can do weighted dips as a ME Upper rotation?

RickTheDestroyer
09-18-2006, 07:23 AM
Good workout man- everything looks strong. I had considered doing dips as an ME exercise, but there were two things that worried me. The first is that my ROM would start getting shorter as I got heavier, and the second is that the idea of failure on dips makes me cringe.
But if you can keep yourself from cheating (which I know I couldn't) and are sure that you can bail quickly if you're going to fail, then go for it.

JoeG
09-18-2006, 04:49 PM
Rick: Thanks man. I'm going to give them a shot and see how they work out. I think I can keep from cheating and I hope I can bail in time. If not I'll post about it while recovering.

Monday- DE Lower:


DE Bench:

45x15, 95x8, 155x8x3

Overhead Press:

95 3x8 *Having a bit of neck stiffness so I am switching from BTN Milies to Overhead Presses to see if that takes a bit of pressure off of my neck.

Barbell Rows:

175 3x8 * Done with an overhand grip.

Weighted Dips:

BW+35 3x8

ME Lower Deads tomrrow so I'm hoping to hit something big. Diet might be too good so I'm dialing it back after the next two weeks.

RickTheDestroyer
09-19-2006, 07:01 AM
Solid session bro, and good call on the switch to regular OH press.
Good luck on those deads today man!

JoeG
09-19-2006, 02:23 PM
Rick: Thanks man. I'm starting to get a feel for how things should be.

Tuesday-ME Lower-Week 2:

Deadlifts:

135x8, 205x3, 235x3, 255x1, 265x1, 275x1


SLDL's:

185 3x8


Pull Throughs:

50 3x8

Calf Raises:

90 2x8


Weighted Crunches:

50 3x8


Next week I am going to switch the days I do BB Rows and Chins. I think BB Rows are pulling just a bit on my Hammies and as such I'm going into ME lower a bit tight. I will do chins the day before ME Lower and BB Rows the day before DE Lower.

On a slightly humerous note. A girl stepped in front of me while I was doing pull throughs and my face made contact with the fleshy part of her ass.

She didn't seem to be too upset given that she giggled. Still I apologised in case she thought I did it on purpose.

Stumprrp
09-19-2006, 02:40 PM
nice man nailed that 275.

JoeG
09-20-2006, 12:56 PM
Stumprrp: Yeah and it felt good. Welcome to my half-assed journal.

Day 3- ME Uppper- Close Grip Bench Week 2


Close Grip Bench:

45x15, 95x8, 135x3, 185x3, 205x3, 225x1, 235x1(PR)



Chins:

8,6,5,5,5,4,4,4,3



Shrugs:

225 1x8, 245 2x8


Rope Pressdowns:

80 3x8


Normally I would do Crossfit today but todays WOD was all BW Bench and Pull ups and I didn't want to do that before ME Upper. So I am going to do that CF workout tomorrow and I did my ME Upper today. I should still have three days to rest my upper body after two days of pressing.

RickTheDestroyer
09-20-2006, 01:06 PM
Hahahahaha nice deads, nice CGBP PR, nice chins, and nice ass-facing.

You should have explained that if it had been on purpose you would have used your teeth. MMMM mmmm.

JoeG
09-21-2006, 01:13 PM
Rick: Yeah it was worth biting too.


Thursday-Crossfit:

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench: 10,8,7,7,6

Pull Ups:8,7,7,7,6,6

So this was a pretty lame workout. The fact I did both of these yesterday for ME Upper didn't help but I still hoped to do better than I did.

At least I didn't piss my self.

ddegroff
09-21-2006, 03:24 PM
On a slightly humerous note. A girl stepped in front of me while I was doing pull throughs and my face made contact with the fleshy part of her ass.

She didn't seem to be too upset given that she giggled. Still I apologised in case she thought I did it on purpose.

LOL, what a sticky situation. I thnk you handled it well.

Nice work on the WOD, bummer it was after an upper daay

JoeG
09-22-2006, 01:57 PM
ddegroff: Thanks dude. I hope that hand heals up quick.


Day 4-Friday-DE Lower


DE Squats:

45x15, 95x8, 145x8x3 * Upped weight by 5lbs and speed was a touch slow. Must up intensity on this.


Good Mornings:

120x5, 125x4, 130x3
125x5, 130x4, 135x3


Speed Deads:

165x8x1 * Eights sets 20 sec. rest between lifts. Done standing on a 25 plate per foot.

Weighted Crunchs:

50 3x8

Tomorrow is CF/Gpp work along with a College Football and beer Tabata. Sunday is not a damn thing unless I need to cut the grass. Then I'll it pylometric work.

JoeG
09-25-2006, 01:52 PM
Day 1-Monday-DE Upper


DE Bench:

45x15, 95x8, 155x8x3


Overhead Press:

95 1x8, 105 2x8


Chins:

10,8,5,6,6,5,5,4,3

Weighted Dips:

BW+45 8,6,6

Got a good bit of rest this weekend. Did a little GPP and HIIT on Sat. and not a damn thing on Sunday. Hammies feel loose and I'm expecting a good day tomorrow for ME Lower.

ddegroff
09-25-2006, 02:50 PM
College Football and beer Tabata

Sounds like a good day. Not too sure I want to try beer tabata tho :-).

Nice workouts, I'm expecting some good #'s tomorrow!

RickTheDestroyer
09-26-2006, 11:52 AM
Good workouts bro. Good call on the beer tabata too. Hope that ME lower goes well. :thumbup:

JoeG
09-26-2006, 01:30 PM
Rick:Yeah the beer tabata was a great idea on Sat. and a pretty bad one Sunday morning.

Day 2-ME Lower- Deadlift Week 3:

135x8, 135x3, 185x3, 205x3, 225x3, 245x1, 275x1, 285x1*miss

Might should have done three reps at 245.


SLDL's:

185 3x8


Pull Throughs:

57.5 3x8


Weighted Crunches:

60 3x8


Back Extentions:

160 3x8

JoeG
09-27-2006, 12:38 PM
Wednesday-CrossFit:


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Done as Rx'd 12 Rds.

ddegroff
09-27-2006, 12:41 PM
Nice work on the CF.

I need to get back into that (once i'm healed).

JoeG
09-28-2006, 01:31 PM
ddegroff: Good thinking, CF is absolutely making a difference.

Day 3-ME Upper-Closegrip Bench Week 3:


Closegrip Bench:

45x15, 95x8, 135x3, 185x3, 205x3, 225x1, 235x1, 245x1(PR)


BB Rows(Overhand):

175 3x8


Shrugs:

225 1x8, 245 2x8

Rope Pressdowns:

87.5 3x8

Seated Low Rows:

140 2x8

ddegroff
09-28-2006, 03:12 PM
hey man nice PR man!

RickTheDestroyer
09-29-2006, 09:09 AM
Congrats on the PR bro. Really solid past couple of workouts.
I swear, between you and Anthony, I'll be doing some of that evil ass crossfit yet.

JustinASU
09-29-2006, 09:50 AM
Joe, workouts look really good. There is definitely some solid progression in here. What's your story? You bench much more than you squat and I heard references to weighing in at 240, deadlifting 300 etc. Was there an injury of some sort?

JoeG
09-29-2006, 10:34 AM
Justin:Long story cut way short. Back in the day I was really into lifting. Then I had a really crappy car wreck. Wasn't able to lift for a year. I got fat and lazy over many years.

Then in 2002 I injured(buling disk) my back. Mostly because I was a fat pile of crap. Doctor said I had to drop weight or they were going to operate and it might not even help. Well I started dieting, lifting and running. I went from 290(at 5'10") to 177. Problem was a did it in the worst possible way. So that when I got to 177 I looked like I was dying. People thought I had cancer. I did it WAY too fast. Even more than that I was running so much that I couldn't really do any leg workouts worth a damn.

I took stock at that point and decided to put some weight back on. That helped a lot but I had forgotten most of what I knew about lifting a long time ago so my lifting was hit or miss. I was still doing a ton of running and not hitting my legs right.

Well in November of last year I found WBB and started reading. I got back to squatting and deadlifting and slowly started working on doing things optimally. By April of this year I was back up to 240 and felt and looked better. Still I had put on more fat doing it than I wanted, this was when I hit 300 on DL. Well I decided I was going to drop some of the fat but try and do it the right way.

Since April I've dropped about 50lbs and only lost strength in a few areas and several of my lift got a lot stronger.

Now I'm two weeks away from starting to up my calories again by 100 a week until I hit 2500. Then I'm going to see where I am at.

I want my strength numbers to really fly up but I don't want to get too badly out of shape again to do it.

Jesus I thought this would be short.

ddegroff
09-29-2006, 12:23 PM
congrats on finding the right way!

JoeG
09-29-2006, 01:55 PM
Rick: I know it sounds odd but the days I do CF are like rest days but I can also tell that they are really helping my work capacity and I feel better.

ddegroff: Thank man. Its good to finally be on the right path.


Day Four-DE Lower:


Speed Squats:

45x8, 95x8, 135x8x3


GM's:

115, 120, 125
120, 125, 130


Speed Deads:

165x8x1 *20 sec. rest between lifts. Done standing on 25lbs plates.


Weighted Crunches:

60 3x8


I think it is time to up the volume on this day with another exercise. Now just to figure out what exercise. Might do one high rep set of box squats. Maybe heavy calf raises.

JoeG
10-01-2006, 04:55 PM
Sat.-CF/GPP/Rest:

HIIT- Hate it and love it.

Lawn Mowing Cardio right after HIIT- Mowing the lawn at a jog right after doing HIIT sucks in case you were wondering.

Cumulative Score Push Ups during Alabama-Florida game.* Total of 105 push ups over the course of the game. Adding Burpees and Sit ups to this as well next time.

30 mins walk following game.

Sunday- CF/Rest day:

400m run
10 Burpees
30 Push Ups
30 Sit ups
20 Push Ups
20 Sit Ups
10 Push Ups
10 Sit ups.

RickTheDestroyer
10-02-2006, 08:20 AM
Your dedication to HIIT and CF really impresses me.
And by that I mean it makes me feel like the fat lazy bastard I am. Looks like I'm going to start adding some GPP/CF more consistently into my weekends, especially since I felt like a fat sweaty out-of-breath pig when Justin and I did some dragging this weekend.
****.

JustinASU
10-02-2006, 09:08 AM
Solid crossfit bro. Keep up the hard work. What kind of bodyfat are you sitting at these days?

JoeG
10-02-2006, 01:57 PM
Rick: Thanks dude. It is still a work in progress finding the right balance but I can see the benefits of the HIIT/CF so I know it is here to stay.

Justin: I think I am sitting at 16-18%. Truthfully though I'm not certain. My crap electronic calipers said I was 17.9%BF in June and I know that wasn't right. I work at a freaking University but I'm having a hard time getting in for a DEXA scan. I have lost enough weight that I have some loose skin which is also complicating my estimates.

Day 1-DE Upper:


DE Bench:

45x15, 95x8, 165 3x8


OH Press:

95 1x8, 105 2x8


Chins:

10,8,5,5,5,5,4,4,4,4 *These were a real struggle today.


Weighted Dips:

BW+45 3x8


This weekend I worked out my final routine/plan for a bit. This is the method I am going to ride all the way to 10%BF, 315 Bench, 400 Dead and 400 Squat.

Monday- DE Upper
Tuesday- ME Lower
Wednesday- CF/GPP
Thursday- ME Upper
Friday- DE Lower
Saturday- Morning CF/Afternoon GPP
Sunday- Rest day. * I need to make sure I stick to having a rest day.

I will be slowly upping my calories from the currrent 1700/day until I hit 2500/day by year end. I should be fairly close to maintenence then. At that point my metabolism should be firing on all cylinders so I will do I two week PSMF to knock down what will hopefully be the last bit of fat between me and 10%BF. I'll come out of the PSMF slowly over 3-4 weeks. Then at that point I'm going to eat 350 cal over maintence and just do a two week PSMF every 3-4 months to keep the fat down.

RickTheDestroyer
10-02-2006, 02:12 PM
Looks like a plan bro, although I will say that I upped my calories by 250/day each week and I didn't gain an ounce. I'm even thinking about continuing to bring them up further. Are you still going to pull them up 100 a week, or are you going to do it more gradually than that?

I ain't trying to **** up the plan, I'm just trying to get you eating more sooner if you can because low calories sucks balls.

JustinASU
10-02-2006, 03:23 PM
The 50 rep pullups disease is spreading...

JoeG
10-03-2006, 11:30 AM
Rick: I am thinking of bringing them up 100 to 150 cals/day every week.

Justin: Yeah and it brings a bit of pain with it.


Day 2-ME Lower-Week1:


Sumo Squat:

45x15, 95x5, 135x3, 145x3, 165x1, 185x1



G.M.'s:

45x15, 95x5, 115x3, 125x3, 135x1



Pull Throughs:

57.5 3x8


Weighted Crunches:

60 3x8


Throughly crappy workout today. I felt tired and weak. I couldn't get stretched out for the Sumo Squats and my depth sucked. I'm going to blame this on fasting yesterday and just work on getting refocused.

JoeG
10-05-2006, 01:33 PM
Day 3-ME Upper- Bench Week 1


ME Bench:

45x15, 95x8, 135x3, 185x3, 205x3, 225x3, 245x1, 265x1*miss


BO BB Rows:

175 3x8


Shrugs:

225 1x8, 245 2x8


Rope Press Downs:

80 3x8


Well this was supposed to be the start of my Pin Press rotation but the gym fouled up my half assed Pin Press set up for a couple of weeks. So I just decided to do bench again then I'll delaod and start over.

I counted the 265 as a miss even though my spotter said he didn't help. He touched the bar so as far as I am concerned its a miss. Still I don't think I am too far from 270 again and at this weight I will feel a lot better about it.

Now to get the diet a bit cleaner and figure out my deload week.

ddegroff
10-05-2006, 01:54 PM
You're so close to hittin' 270!

A miss is a miss, you'll get it next time!

RickTheDestroyer
10-06-2006, 09:31 AM
Good workouts bro. You totally deserve that deload week, you'll come back strong and rock the **** out of 270.
Wide stance squats take me a while to get warmed up for- I'll start with narrow ATF squats and work my way out on warmups.

Stumprrp
10-06-2006, 09:43 AM
nice try man workouts are looking ace

JoeG
10-06-2006, 01:55 PM
ddegroff: Thanks man, I hate missing but it happens and I just need to shake it off.

Stumprrp: Coming from a beast like you thats a compliment I'll take.

RickTheDestroyer: I'm going to try that with the warm ups. I have been warming up at a full wide stance and I haven't been getting loose until about half way through the lifts. My only real worry is what to do on my deload week. I'm thinking of doing some accessory work that I haven't done in a while. Some high rep stuff. That or I'll just do a week of four CF workouts to stay stretched out.


Day Four-DE Lower:


DE Sumo Squats:


45x15, 8x95, 135x8x3


GM's:


115 3x8


Speed Deads:


175x1x8* 20Sec. rest between lifts. Done standing on 25lb plates.


Weighted Crunches:

70 3x8


So I turned 39 today. To celebrate the onset of senility I deadlift my bodyweight 39 times. Let me say I suggest you all skip this when you turn 39.

HIIT tonight before dinner.... well before dinner.

RickTheDestroyer
10-06-2006, 02:08 PM
:birthday: :birthday: :birthday:
Well damn bro- I had no idea!
I'll try that when I turn 25...

Crossfit and assistance stuff sounds like a really good idea. Still get the deload, don't feel like a fatass.

JoeG
10-09-2006, 07:20 AM
Rick: Thanks, Yeah I've spent enough time feeling like a fat ass.

Sat-CF/GPP:

400m run WU

5 Burpees
10 Sit Ups
15 Squats

5 Rds done for time * except I didn't set the damn timer.

Rolling Score Football Push Ups. Total Done During Florida/LSU game: 77

Wife Carry: Four Laps up and back down my yard.


Sunday:

Short Walk and Rest day.

JoeG
10-09-2006, 02:13 PM
Day 1-DE Upper- Week 2


DE Bench:

45x15, 95x8, 165x8x3


OH Press:

95 1x8, 115 2x8


Chins:

10,8,6,5,5,5,5,5,6


Weighted Dips:

BW+45 3x8

JoeG
10-10-2006, 02:06 PM
Day 2-ME Lower- Sumo Squat Week 2


Sumo Squat:


45x15, 95x8, 135x3, 155x3, 185x1, 195x1 *Form was not great. Should solidify in week 3.


SLDL's:


185 3x8



Pull Throughs:


57.5 3x8


GHR's:


BW+25 3x8


HS Weighted Crunches:


70 3x8

RickTheDestroyer
10-10-2006, 02:26 PM
Nice workouts bro. LOL at the "wife carry"... my girlfriend hates it when I try to do that ****.
How are those evil 50 chins treating you?
I think you've got a new squat PR in you next week. :thumbup:

JoeG
10-10-2006, 03:20 PM
Nice workouts bro. LOL at the "wife carry"... my girlfriend hates it when I try to do that ****.
How are those evil 50 chins treating you?
I think you've got a new squat PR in you next week. :thumbup:

I love the 50 Chins. When you add them to the chins I do from CF stuff I end up doing a ****load of chins. I think it is having a big effect on leaning out my upper torso.

I'm not sold on the Sumo PR next week but I have to say that I think after my deload my back squats might be flying up around the third week of the next cycle.

I'm still getting used to the stretch on my Sumo's and my hip girdle is as flexible as a Nun.

ddegroff
10-10-2006, 04:16 PM
Nice past couple workouts!

happy b-lated b-day!

That sounds brutal!

JoeG
10-11-2006, 02:02 PM
ddegroff: Thanks man. I don't think it will go down as the smartest thing I ever did but it was fun. How's the hand.


Wednesday-CF:

So today was a rest day on the Crossfit website so I picked one at random.

It turned out to be 10x1 Deads. So this being the day after ME Lower I should have done something else but I didn't.

1x185,1x195,1x205,1x215,1x225,1x235,1x245, 1x255,1x265,1x285*miss.

Not a great day but not too shabby either.

JoeG
10-12-2006, 01:11 PM
Day 3-ME Upper-Bench Week 2


ME Bench:


45x15. 95x8, 135x3, 185x3, 205x3, 225x3, 245x1, 255x1, 265x1*miss


HS Iso Row:


270 1x8, 320 2x8


Shrugs:


225 1x8, 245 2x8


CG Bench Press:


155 3x8


Totally crappy workout. Played a double header in softball last night so I got about six hours sleep and I felt like hammered dog crap in the gym today. Lower back and hammies are so fried I did HS Iso rows than BB Rows. Strangely I think they hit my upper back a lot better than the BB rows do. very confusing.

All that aside it was my best attempt at 265 lately. I can tell I am getting that extra 100 cals/day. I think after my deload that I should see good movement on my numbers on all three big lifts.

ddegroff
10-12-2006, 02:55 PM
Nice work! So you do how many days do you do CF/ wk? lift/ wk?

Check my journal for updates on the hand(s).:thumbup:

JoeG
10-13-2006, 02:00 PM
ddegroff: I lift 4 days/week and do CFand GPP/two days a week. I also do two days a week of HIIT.


Day Four-DE Lower:


DE Squats:

45x15, 8x95, 135x8x3


G.M.'s:

115 3x8


Speed Deads:

170 8x1* 20 seconds rest between lifts. Done standing on a 25lb plate.


Weighted Crunches:

70 3x8

I am worn out. I'm not injured but sore and beat up. One more week until deload week and I'm looking forward to it.

JoeG
10-16-2006, 01:41 PM
Day 1-DE Upper-Week 3


DE Bench:


45x15, 95x8, 165x8x3



OH Press:

95x8, 115x6, 115x5


Chins:


10,8,6,5,6,5,5,5


Weighted Dips:


BW=45 3x8


I took the weekend of baring a bit of travel and I figured I would roll into the gym today and really hit things hard. Well that crapped out. I struggled bad and felt weak as a kitten. I am now entering my 27 week of sub 2000cals/day and I think it is really starting to show up in my lifting. I have cheat days every so often but I don't think they are helping like they used to. Next week i go to 1900/Cals a day by my plan so as I climb back up I hope to have a bit more energy.

I really need next weeks deload.

JoeG
10-17-2006, 02:57 PM
Day 2-ME Lower-SUmo Squats Week 3:


ME Sumo Squats:


45x15, 95x8, 135x3, 155x3, 170x1, 185x1, 195x1*miss


SLDL's:

185 3x8


Pull Throughs:


57.5 3x8


GHR's:

BW+25 3x8


Weighted Crunches:

70 3x8


Sumo's felt stiff as I got closer to 185. I still don't have them right I think but thay are staying no matter what.

I'm not certain that a ME rotation of Back Squats, Deads and Sumo Squats is optimal but I'm still experimenting.

RickTheDestroyer
10-17-2006, 05:34 PM
For tired, "crappy" workouts, those look pretty damn good bro.
You'll nail that 195 next time through for sure... it almost looks to me like you're mentally blocking it, more than anything. You could alternate sumo/conventional deads for an additional ME exercise.

I hope you have a really good deload week bro- you've definitely earned it. I'd even consider having a few total cheat days... you've earned them as well.

JoeG
10-18-2006, 01:31 PM
Rick: You might be right. Maybe I need to work on my focus and just driving through that number. I am absolutely going to ahve a cheat day or two.


Wednesday-CF/GPP:


Deadlifts:

185, 205, 215, 225, 235, 245, 255, 265*miss

I wanted to do the CF workout Cindy but the gym was so crowded that I just said screw it and did some heavy pulls. I think I could have made a run at 290or so if I hadn't done ME Lower yesterday.

Tomorrow is ME Upper so well see if there is any carry over.

ddegroff
10-18-2006, 02:41 PM
Nice deads!

i hate when the status of the gym changes my approach! Atleast you still got some work done.

JoeG
10-20-2006, 09:40 AM
ddegroff: Yeah it was really annoying still the pulls did feel good.

Thursday-ME Upper-Bench Week 3:


ME Bench:


45x15, 95x8, 135x3, 185x3, 225x3, 245x1, 255x1, 265x1*miss


HS Rows:

270x1x8, 320x2x8


Shrugs:

225x1x8, 245x2x8


CG Bench:

185 3x8


I mismanged by eating and went into the gym at 2:30 hungry with only 600 cals in so far and my stomach growling. Since I try to take in most of my cals before 5pm I was way behind. I had also not had any carbs all day before I lifted.

Thus my ME Bench sucked ass. It was terrible.

Deload coming up. Not sure of the details. I will settle on it tonight.

ddegroff
10-20-2006, 01:45 PM
I mismanged by eating and went into the gym at 2:30 hungry with only 600 cals in so far and my stomach growling. Since I try to take in most of my cals before 5pm I was way behind. I had also not had any carbs all day before I lifted.

Explains the miss, you'll get it next time!

JoeG
10-23-2006, 05:55 AM
Friday-DE Lower


DE Squat:

45x15, 95x8, 145x8x3


G.M.'s:

115 3x8


Speed Squats:

165x8x1 * 20 seconds rest between lifts. Done standing on 25lb plates.

GHR's:

BW+35 3x8


Weighted Crunches:

70 3x8

RickTheDestroyer
10-23-2006, 07:20 AM
Dude Joe, you are so ready for a deload, and it sounds like your body is begging you for it. Rest up, do some wife carries and beer tabatas, get in some seriously cheat meal-age, and feel good.

JoeG
10-23-2006, 01:40 PM
Rick: I couldn't agree more.


Day 1-Deload


Bench Press:

45x15, 95x8, 135x3x8


Low Rows:

140 3x8


BB Curls:

95x3x8


Rope Pressdowns:

67.5x3x8


Thats all. Just did enough to keep things loose. Rest of the week will be like this with a couple of CF workouts for a change of pace. I'm planning on some serious rest and also consdiering speeding up my calorie climb.

Filthy, filthy cheat day coming up.

JoeG
10-24-2006, 01:24 PM
Deload Day 2


Leg Press:


180x3x8


GHRs:

+35x3x8


Leg Extentions:


100x3x8


Weighted Crunches:


70x3x8


back Extentions:

160x3x8


Thats all. Nice and easy.

ddegroff
10-24-2006, 01:55 PM
Nice looks almost relaxing, lol.

GL w/ the cheat day.

JoeG
10-26-2006, 03:09 PM
ddegroff: It really was.


Deload Day 3


Bench Press:

45x15, 95x8, 135x3x8


Overhead Row:

140x3x8


Shoulder Presses:

35/handx3x8


Pec Dec:

145x3x8


Thats all again. Nice and easy. I don't know if I'm going to be stronger after my deload but I'm starting to feel better.

RickTheDestroyer
10-30-2006, 12:07 PM
Dude, you'll definitely be stronger. Well, I guess technically you'll be about "as strong", but without the damages caused by accumulated fatigue, you ought to be able to use more weight.
I'm looking to do some GPP while I'm doing my deload. What are you doing for the "wife carries"? I'm thinking I might need to do some of those since I don't have a sandbag and my girlfriend is probably the next best thing in terms of something unbalanced to carry around.

JoeG
10-30-2006, 02:02 PM
Rick: What I do is set up a course around the yard. I make sure it has some turns and reverses. Then I do at least four rounds and I always do even numbers alternating shoulders.

DE Upper


DE Bench:

45x15, 95x8, 165x8x3


Chins:

8,8,6,6,5,5,5,5,5

Close Grip Bench:

185x3x8

Arnies:

45/handx3x8

Oddly I felt really weak after my deload week. For some reason over the past couple of years I have felt weak for about a week after taking a break. It is a little annoying and I am certain the caloric deficit isn't helping.

I'll figure it out.

RickTheDestroyer
10-30-2006, 02:08 PM
I think it takes a week or two to sort of "remember" the motions after time off. You'll be fine.
Since I have a suspicion that my girl won't let me run around with her on my shoulder, I might have to use justin and just go for a short walk. We'll see.

JoeG
10-31-2006, 06:02 PM
Rick: I think you are right Rick.


Day 2-ME Lower:


Back Squats-Week 1:

45x15, 95x8, 135x3, 155x3, 185x1, 205x1(PR), 215x1*bailed due to back twinge

SLDL's:

195x1x8, 200x2x8(PR)


GHR's:

BW+35x3x8


Pull Throughs:

57.5x3x8


Weighted Crunches:


70x3x8

ddegroff
10-31-2006, 08:57 PM
Hell yeah, nailin' the PR's!

Good work!

RickTheDestroyer
10-31-2006, 09:02 PM
Back Squats-Week 1:205x1(PR)
SLDL's: 200x2x8(PR)

**** YES BRO. Those are both big milestones man. Be proud. :thumbup:

dblockspky
10-31-2006, 09:12 PM
nice job with your PRs man. keep up the work

JoeG
11-01-2006, 08:19 AM
Thanks guys, the squats in particular were nice to see moving up. I honestly think I could do 215 or even 225 if my form was 100% squared away.

For some reason I think I "male or break" the squat on the drop into the hole. My last squat I didn't "get down" smooth and had to bail.

Today is a rest day except of softball. In two weeks softball is over and I'm going to get back to CF on Wednesdays but I think doing both would be too much.

The increase in my calories has helped tons and I think if I get enough rest my numbers will fly up. Right now I think I could have done 215 on the SLDL's as well.

I'm going to add Sumo deads to my Lower rotation which makes it a four exercise rotation. I haven't yet settled on the fourth Upper Me Exercise but since it will be the last one I have some time. I am thinking about trying a non-conventional one at this point.

Sat. remians CF/GPP days and Sunday total rest day.

My deload was absolutely needed. I have been overtrained for a good bit I think and it is time to be just a bit smarter.

JoeG
11-02-2006, 02:22 PM
Day 3- ME Upper- BEnch Week 1


Bench:


45x15, 95x8, 135x3, 185x3, 225x3, 245x1, 265x1*miss


HS Iso Rows:

270x1x8, 320x2x8


Shrugs:


225x1x8, 245x1x8


Weighted Dips:

BW+45x3x8


So I missed on 265 again. I went into the gym a bit sore from Monday and did feel strong at all. When I started lifting I felt pretty good though and thought I had a good chance at 265. My spotter only bumped the bar a tiny bit at the sticking point and then it flew up.

Now I know I have a sticking point and beyond that I'm easily strong enough to press 265 or more. The sticking point is about four inches off of my chest. I'm going to ang at 265 hard for the next two weeks and then try to sort it out with Chest level pin presses if I still can't.

I am going to change form a 12 week system to a nine week system.unlike what I said before. I think I need the more frequent deloads. I'm going to add RE Sume deads to my DE lower day.

Tomorrow I'm going to put my goals up here so I can stay focused and accountable.

ddegroff
11-02-2006, 02:48 PM
RE?

I forgot the name but you could try benching off pins that are set right at your sticking point. Try that a couple of times.

Nice work overall!

JoeG
11-03-2006, 01:58 PM
ddegroff: Yeah Rep Effort. Somewhere between 6-8 on the Sumo's not light enough to be De but not nearly heavy enough for ME either.


Day 4-DE Lower


DE Squats:


45x15, 95x8, 135x8x3


GM's:


115x3x8


Speed Deads:


175x8x1* Standing on 25lb pltes with a 20 sec rest between lifts


Sumo Deads* Practice

135x4x6


Weighted Crunches:


70x3x8


I'm starting to get some real flextion in my hips now and I'm getting pretty low on my Sumo Squats. In fact I think I'm getting a lot lower than I am on my back squats. GM's felt strong and it might be time to bump then 5lbs or so.

Sumo deads felt odd but as they are new it is to be expected.

JoeG
11-06-2006, 02:14 PM
Day 1- DE Upper


DE Bench:


45x15, 95x8, 165x8x3


Chins:


10,8,8,8,7,5,5


CG Bench:


185x3x8


Shrugs


225x1x8, 245x2x8

JoeG
11-07-2006, 03:14 PM
Day 2-ME Lower-Back Squat Week 2


Back Squat:


45x15, 95x8, 135x3, 155x3, 185x1, 205x1


SLDL's:


205x3x8(PR)


GHR's:


BW+35x3x8


Weighted Crunches:


BW+75x3x8

JoeG
11-08-2006, 12:42 PM
So as my calories are coming back up I think I might need to add some volume to my workouts. So I'm putting up my new ideas for comment.


RE Upper- Monday

Bench 4x6
Chins 50*reps
CG Bench 3x8
Arnies 3x8

PM Handle Push Ups


ME Lower-Tuesday

ME Exercise
SLDL's 3x8
Hack Squats 4x6
GHR's 3x8
Weighted Crunches 3x8

Wednesday Off


ME Upper- Thursday

ME Exercise
BB Rows 4x6
HS High Rows 3x8
Weighted Dips 3x8
Shrugs 3x8

PM Handle Push Ups


RE Lower-Friday

Sumo Squats 4x6
G.M's 4x6
Deads 3x8
GHR's 3x8
Weighted Crunches 3x8

Crossfit-Sat.

Sun-Off

JustinASU
11-08-2006, 02:11 PM
Hey Joe. Congrats on those PRs back there man. Awesome work. What's this talk about Rick putting me on his shoulders?!?

RickTheDestroyer
11-08-2006, 03:07 PM
Joe- I've been reading but I haven't had a chance to post lately. Workouts are looking good. Don't be down on the 265 miss- I do wish you could do some board pressing though.
New workout plan looks good, although you could probably pull the rep range on the RE work up a little higher even (maybe?). Maybe not. I don't know a ton about RE, but I thought it was generally higher rep.

Justin- Ultimately I think we decided to carry Gabe but then we thought he'd squirm too much from the Pals.

JoeG
11-09-2006, 03:07 PM
Rick: Yeah the reps are generally higher and I think I will end up swaping the 4x6's for 3x8 on the rep work. I'm a bit leary of anything higher than 8 reps based on a lot of stuff I have been reading lately.

Justin: Thanks mang. Rick was saying he needed something bottom heavy for GPP. Not sure what he meant by that.

Day 3-ME Upper- Bench Week2


ME Bench:

45x15, 95x8, 135x3, 185x3, 205x3, 225x1, 245x1, 265x1*miss, 205x3, 185x3, 135x3.


HS Iso Rows:

270x1x8, 320x2x8


Weighted Dips:

BW+45x3x8


Shrugs:

225x1x8, 245x2x8



Well I missed 265 again and even though it is annoying for some reason I still think I'm getting stronger. I feel stronger and the lower weights feel lighter and better under control as I ramp up. It is very odd.

Rick is right though. I have to find a way to do board presses.

JoeG
11-10-2006, 01:12 PM
Day 4-RE Lower


Sumo Squats:


135x4x6


G.M.'s:


115x3x8


Deads:


205x4x6


Weighted Crunches:


75x3x8


I squats will be 3x8 next RE Lower day. Weight will also come up a bit as well. Jsut trying to get a feel for the fine tuning I want to do.

RickTheDestroyer
11-13-2006, 08:11 AM
Everything is looking good Joe. Is there any way to set up pin presses at your gym? They aren't perfect, but they might be your next best option.

JoeG
11-13-2006, 02:15 PM
Rick: Yeah there is. My gym has these multi-purpose Hammer Strength cages that I do squats in. They also have these "arms" rather than pins that you can adjust. It will be a bit uncomfortable but it can be done. I start pin presses next weeks rotation.


Day 1-RE Upper


RE Bench:


185x3x8


Chins:


8,8,7,6,6,5,5,5


CG Bench:


185 4x6


Shrugs:


225x1x8, 245x2x8

I think I need to up the weight on the RE Bench just a bit but we'll see. I am trying to factor in more recovery and still get my CF workouts in. Might need to try some inventive techniques.

ddegroff
11-13-2006, 04:37 PM
Good work on those past sessions Joe!

Those sumo squats look like they would be killer.

RickTheDestroyer
11-16-2006, 12:07 PM
Yeah Joe, pull the weight up some on that bench. I think you could be doing 205-215 for triples pretty easy. Where the hell you at, anyway?

JoeG
11-17-2006, 07:29 AM
Rick: Hey man, had a couple of rough work days along with the flu. You're right though I can do triples up 225 or so. Do you think I should do triples liek that on an RE day? Maybe one light set of eight and then ramp up to triples?

ddegroff: Thanks mang, you know the Sumo's feel better than back squats to me.


Day 2-Tuesday- ME Lower-Week 3


ME Back Squats:


45x15, 95x8, 135x3, 155x3, 185x1, 205x1, 215x1*miss


SLDL's:


205x3x8


Hack Squats:


145x3x8


GHR's:


+45x3x8


Weighted Crunches:


+70x3x8


ME Upper today. Going to focus on heavy triples as much as I can and see if that doesn't help me puch my max a bit.

RickTheDestroyer
11-17-2006, 07:43 AM
**** man... work and the flu both suck.
Maybe I misunderstood- with the 185 are you doing 3 sets of 8 or 8 sets of 3?
That's where my triple idea came from...

Workout looks really good man. Those GHRs are strong as hell- I can't wait to get one of those at RHOAC.

JustinASU
11-17-2006, 09:35 AM
Rick: Yeah there is. My gym has these multi-purpose Hammer Strength cages that I do squats in. They also have these "arms" rather than pins that you can adjust. It will be a bit uncomfortable but it can be done. I start pin presses next weeks rotation.


I know exactly what kind of racks you're talking about. Hammer strength racks are teh sux0r. You can do pin presses in them, but it's a pain in the arse.

Every is looking good and strong in here, Joe.

JoeG
11-17-2006, 09:53 AM
Rick Yeah, it was 3 sets of 8 but I might drop that down to 4 sets of six and up the weight a bit. I might be able to up it on the sets of eight though so I'm still feeling my way around.

Justin A pain in the arse is right. It is crappy, slow and uncomfortable but its what I'm going to have to do if I want to do pin presses. College gyms are always nice interms of being well kept up and being able to lift at lunch rocks but some of the rules piss me off.

JoeG
11-19-2006, 06:17 AM
ME Upper-Day 3-Week3


Bench:


45x15, 95x8, 185x3, 205x3, 225x1, 245x1, 255x1, 265x1*miss, 225x1, 205x3, 185x3, 135x3


BB Rows:


185x4x6(PR)


HS High Rows:


70/sidex3x8


Shrugs:


225x1x8, 245x2x8


Rope Pressdowns:


85x3x8




Rope Pressdowns should have been weighted dips but the gym's one weighted belt was being use by a guy doing dips with a five pound doughnut on it. Who acted like an ass when I asked to work in with him even though he was taking about five minutes between sets.

BB Rows killed my lower back for some reason. I'm doing them off the floor and I have to think I'm doing something wrong. I am still pretty damn sore. Moving my bodyweight for the BB Rows was nice though.

ddegroff
11-19-2006, 10:15 AM
Nice work on the BW rows.

I found a long time ago the rows from the floor really irrate my lower back. Could be a lower back weakness or your body just doesn't like them. You could try to decrease the angle from the floor. From 90* to ~65* or so. See if that helps.

JoeG
11-21-2006, 07:24 AM
Day 1-RE Upper


Bench:


195x4x6


HS Iso Rows:


320x3x8


Weighted Dips:


BW+45x3x8


Shrugs:


245x3x8


I should have done chins today but some asswipes were living in the chin station. I'll have to do them on Wednesday. Everything gets compressed this week as my gym is closed Thur-Fri-Sat-Sun.

Wednesday will therefore be ME Upper and DE lower day. Wednesday is going to suck like Turkish prision.

RickTheDestroyer
11-21-2006, 08:23 AM
Workouts look good Joe. Congrats on the row PR- you should have totally stabbed that dude doing dips though. And as I said in my Journal... good call on raising the RE bench weight, and Wednesday is gonna suck hard dude... damn.

JustinASU
11-21-2006, 09:37 AM
There's definitely some drawbacks to using a university gym. The mass of curl jockeys and pricks checking themselves out in the mirror boggles the mind.

JoeG
11-21-2006, 02:26 PM
Rick: Stabbing is too good for him. It got worse today, see below.


Justin: The worst are all the guys lifting their t-shirts to look at their abs. Its like being in a gladiator movie.

ddegroff: You are on to something there. I have to change the angle or something.


Day 2-ME Upper-Deads Week 1


Deadlifts:


135x3, 185x3, 205x3, 225x3, 245x3, 265x1, 285x1, 305x1*miss, 245x1, 225x3, 205x3, 185x3, 135x3


Hack Squats:


145x3x8


GHR's:


Bw+45x3x8


Weighted Crunches:


70x3x8


So I got to the gym to find a guy doing walking barbell lunges infront of ALL of the squat racks. So I said "Are you going to squat at some point?"

He said "Nope I'm just doing lunges,"

I said "This is the only place that these morons will let people squat or deadlift so I'm deadlifting in this rack. I picked a rack on the end so it wouldn't bother him too much. He bitched, I told him to go complain to the management.

I'm all about him doing his damn lunges but he doens't get to block off all the equipment to do it. As soon as he picked up his gatorade and stormed off three other guys walked over and started using the cages. Asshat

Tomorrow is two a day and I hope I can walk afterwards.

RickTheDestroyer
11-23-2006, 10:25 AM
Workout looks good Joe. I'm with you on the ab douches. Then again, I might feel differently if I had ever seen mine.
Was the lunge guy THE SAME GUY?
If so, you really should stab him (in the face!) and if you don't do that then you should do something else to him. Maybe find out which car is his, and then put BBs in the air valve caps for his tires. :D

TwiloMike
11-23-2006, 12:45 PM
Nice weighted dips! I'm impressed and jealous (can't do dips).

JoeG
11-24-2006, 11:28 AM
Rick: It was the same guy in fact.

Mike: Thanks, for some reason I really love doing dips.


Day 3- ME Upper- Week 1- Pin Presses


ME Upper-Bench Press*:


45x15, 95x8, 135x3, 185x3, 205x3, 225x3, 245x1, 255x1, 265x1*miss, 245x1, 225x3, 205x3, 185x3, 135x3


Chins:


9,8,8,7,6,5,5,4


Shrugs:


245x3x8


Rope Press Downs:

80x3x8


Due to the holidays they had broken down the damn HS cages so no pin presses. Still I figured out a way to do RE Legs this weekend so I didn't have to do the two a day.

I hope all of you guys ate a ****e load of turkey cause I did.

KevinStarke
11-24-2006, 11:33 AM
Nice benching man

RickTheDestroyer
11-27-2006, 08:30 AM
Sucks about the gym dude... you definitely need to hit up some pin presses or something though- I'm ready to see you hit that damn 265.
I'm glad you found a RE lower solution though... due to holiday **** we're thinking about merging a DE upper/lower day and I'm not looking forward to it.

JoeG
11-28-2006, 09:41 AM
Rick: Yeah, I'm doing Pin Presses this week if I have to kill someone.

Kevin: Thanks dude.

Day 1-RE Upper



Bench Press:


45x15, 95x8, 195x4x6


Chins:


8,8,7,6,5,5,5,4,4


CG Bench:


185x4x6


Heavy Shrugs:


265x4x6

So I posted my workout in Ricks journal again. No more freaking two window posting for me. I must still not be awake enough to do that.

Still I laughed like a lunatic when I saw it so nobody is coming into my office to give me **** today.

JoeG
11-28-2006, 02:29 PM
Day 2-ME Lower


Deadlift:


45x15, 95x8, 135x3, 185x3, 205x3, 225x3, 245x3, 275x1, 295x1*miss, 245x1, 225x1, 205x3, 185x3


Hack Squat:


145x3x8


GHR's:

BW+45x3x8


Weighted Crunches:


+70x3x8

ddegroff
11-28-2006, 04:16 PM
You'll get 295 next time!

Nice past workouts, holdin' it down!

KevinStarke
11-28-2006, 04:33 PM
Strong workout man you'll get it next time.

RickTheDestroyer
11-29-2006, 07:51 AM
Still I laughed like a lunatic when I saw it so nobody is coming into my office to give me **** today.
Hahahahahaha that was funny as hell. I find scaring off coworkers to be a pretty good tactic.
I think you've got those 295 and 305 pulls in you, you just need to psych up better. Get someone to slap your back really hard beforehand and then go pull that **** up man.
Those crunches and GHRs are crazy strong too, by the way.

JoeG
12-01-2006, 02:10 PM
DD: Doing my best dude, thanks.

Kevin: You know, I think I will hit it next time.

Rick: People are still staying out of my way. I'm thinking my deadlift will make a big move ove the next few months. just a hunch.


Day 3-ME Upper- Pin Presses


Pin Presses:


45x15, 95x8, 135x3, 185x3, 205x3, 225x1, 245x1,255x1, 265x1*miss


HS Iso Rows:


320x3x8


Weighted Dips:


BW+45x3x8


Light Shrugs:


245x3x8


Pin Presses in the damn HS cage felt very uncomfortbale but I expect they will get more comfortable as I do them more often

ddegroff
12-01-2006, 02:16 PM
Nice work on those dips Joe!

JoeG
12-04-2006, 02:29 PM
DD: Thanks, I am hoping to see a nice progression on those.


Day 1-Re Upper


Bench:


195x4x6


Chins:


8,8,7,7,6,5,5,5


French Press:

85x3x8



Heavy Shrugs:


265x4x6

JoeG
12-05-2006, 05:30 PM
Day 2-ME Lower- Deads Week 3


Deadlift:


135x5, 185x3, 205x3, 225x3, 245x1, 275x1, 295x1*miss, 265x1, 245x1, 225x1, 205x1, 185x1


Hack Squats:


155x3x8


Standing Calf Raises:

205x3x8


Weighted Crunches:

+70x3x8

ddegroff
12-05-2006, 05:48 PM
295 is giving you hell, keep working at it bro!

RickTheDestroyer
12-07-2006, 02:12 PM
I'm thinking my deadlift will make a big move ove the next few months. just a hunch.
That's the exact right attitude bro. You've totally got that ****. Workouts are looking really good, too.

JoeG
12-07-2006, 03:02 PM
DD: Yeah it is but I'll get past it.

Rick: Thanks dude, it just feels like I'm building a good base for my deads to take off.

Day 3-Me Upper- Pin Presses Week 3



Pin Presses:


45x15, 95x8, 135x3, 185x3, 205x3, 225x3, 245x1, 265x1(PR), 245x1, 225x1, 205x3, 185x3, 135x3


One Arm DB Rows:


85x3x8


French Press:

85x3x8


Light Shrugs:


245x3x8



Well at least I got 265 up on something. I know it is just pin presses but it felt good and I'm looking forward to put that **** up on straight bench. Even better I have a way to start doing make shift board presses using the HS Cage.

I'll ahve to set the arms to the height I would have the boards and then life the bar out of the deep catch grooves. it will mean it will be harder to do close to my max but it will be something. It should come close to imitating two/three board presses.

JoeG
12-08-2006, 02:25 PM
DAY 4-RE Lower-



Sumo Squats:


145x3x8


GM's:


115x3x8


Deadlifts:


185x3x8


Weighted Crunches:


70x3x8