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TheVrolok
04-14-2007, 07:57 PM
This journal spans over 1.5 years now and it's got some ups and downs, months on and months off. But I like to keep it (rather than starting a new one) to maintain motivation and to see where I've been.

FitDay (http://www.fitday.com/WebFit/PublicJournals.html?Owner=TheVrolok)

Latest Update to avoid scrolling:
513 Macro 1 Micro 4 Day 1

Squat
225x5
245x5
265x5
285x5

Front Squat
135x8
155x8
185x6

Cleans
135x5
205x4
205x3
205x2

Leg Press
290x15
290x10x3

Leg Extensions
70x30
65x30x3

Leg Curls
75x15x4

Abs

TheVrolok
04-14-2007, 08:04 PM
4-13-07
Worked all night last night, slept all day, had to get a quick/small workout in before I went out just to use the muscles a bit.

Bench
135x10
185x8
185x8
205x6
205x6

Upper Pec Cable Crossovers
40x10x1
50x10x2

Lower Pec Cable Crossovers
30x10x2
40x8x1

Bicep Bar Curls
75x10x3

Tricep Cable Pushdowns
70x10x3

Ran a 7:30 mile, jogged a slower pace for another 5 mins. Did another 5 mins of other cardio conditioning (mostly jumping rope). Then finished with my ab routine.

Messed up my diet pretty well with a hard night of partying, seeing as alcohol accounted for half of my calorie intake.

WILL006
04-14-2007, 08:44 PM
Nice benching man, real strong

TheVrolok
04-15-2007, 08:59 PM
4-15-07

Quick lift before the gym closed in between studying for an exam tomorrow and writing a paper.

Incline (45 degrees) dumbbell press
50x10x3

Shoulder press (hammer strength machine)
70x8x2

Hang Cleans (first time since high school 4 years ago)
135x5x5 just to get the feel back, probably could have gone a good bit heavier

Lat Front Pulldowns
120x10x3

Seated Cable Rows
120x10x2

Upright Barbell Rows
85x10x2

Barbell Shrugs
225x8x3

Finished as usual with my ab routine.

Got it done in just an hour or so, so I was moving pretty quickly. I admittedly haven't worked my shoulders/back too hard since I had a shoulder injury a couple years back and I really lament that now. I really wanna get these weights up - of course this'll be challenging because I'm still trying to lose some fat so gaining much muscle might not be possible for me at the moment.

TheVrolok
04-24-2007, 10:43 AM
4-23-07

After week or more of some unbelievably busy school work and a couple personal issues that arose, I finally hit the gym again. I totally blew my diet and workout schedule over the past 10 days and I'm feeling it.

Bench
135x10
185x8
185x8
205x4
205x4

Close Grips (first time since high school)
135x10x3

Hang Cleans
165x6x5 (still could go a decent bit heavier, but getting good form down)

Upper Pec Cable Crossovers
60x10x3

Lower Pec Cable Crossovers
40x10x3

Bicep Bar Curls
75x10x3

Tricep Cable Pushdowns
70x10x3

Finished with abs and a quick run. Pretty terrible workout, but I needed to get back into things after taking a week or so off due to my schedule. Hopefully I'll be able to get back into it now.

TheVrolok
04-26-2007, 12:33 PM
4-25-07

Quick lift before going out

Incline Bench
135x10
165x8x2
185x6x2

Squat (first time since high school!)
135x10
225x8x2

Deadlift (first time since high school!)
135x10
225x8
275x6x2

Shoulder press (hammer strength)
70x10x3

Seated Cable Rows
120x10x3

Finished with abs.

Pretty sad day for weights, but my shoulders have been a weak point for years. It felt great to get squat/dead back into the routine - I've neglected them since the days of pushing 'em hard in high school. Squat/dead weights weren't bad and I think I'll still be able to put up some decent weight but man, my hamstrings tightened up something fierce and I decided to let it go at that for the day. Overall, eh.

TheVrolok
04-30-2007, 09:28 AM
4-29-07

Finishing up the semester - extremely busy, hitting the gym when I can.

Played 2 hours of 4 on 4 full court basketball prior to hitting the gym, so I was pretty beat as it was, but wanted to get a lift in.

Bench
135x10
185x8x2
205x6
205x4
225x2

Close Grip Bench
135x10x2
155x6x2

Hang Cleans
135x6x2
165x6x2
185x5x2

Upper Pec Cable Crossovers
60x10x3

Lower Pec Cable Crossovers
40x10x2
30x10

Bicep Bar Curls
85x10x3

Finished with abs.

Was actually pretty happy with the lift, some of the weights weren't there but considering I was pretty beat from the bball, I was fine with things. Numbers should improve easily when I'm rested. Close grip/hang cleans are starting to feel more natural again which is positive. Glad I'm putting some stuff I haven't done in years back into the routine.

Behemoth
05-08-2007, 07:27 PM
Whers the updates homes?

You originally from state college or just go to school there?

TheVrolok
05-31-2007, 02:18 PM
Whers the updates homes?

You originally from state college or just go to school there?

2 weeks of finals, then senior week, then a week of relaxing at home. A lotta studying, and then even more partying. :) Finally getting back on the horse now that all has calmed down. Pretty pissy that I put off working out but it's one of those times that don't come again - saying goodbye to all the college friends, etc. So eh, worth it.

I'm originally from the Allentown area, but I've spent the last 4 years at Penn State and I'll probably be here for another year or so doing some graduate work. You know the area? Western, PA?

TheVrolok
05-31-2007, 02:23 PM
5-30-07

First day back in the gym due to the aforementioned non-sense. College graduation and what not. :)

Bench
135x10
185x10
185x10
205x6 annnnd spent

Hang Cleans
135x6
145x6
155x6
165x5
185x5
195x3

Bicep Curls - Barbell
85x10x3

Tricep Rope Pushdowns
70x10x3

Pec Cable Crossovers
50x10x3

Lower Pec Cable
30x10x3

Abs and out.

Started off completely disgusted with bench.. just ran out of gas. Eh, that's what I get for taking damn near a month off. Hang cleans actually went better than I had thought they would and the rest of the workout was about average for where I was at before I took a break. So all in all, not terrible. Getting back on the horse now. Just gotta restart keeping my fitday updated. :P

Oh, and put on 5ish lbs.. I can tell you it was sure as hell not muscle. 3 cheers for working backwards... (it was worth it for the last few weeks ;))

BCorn
05-31-2007, 02:35 PM
do the hang cleans ever bother your shoulders?

TheVrolok
05-31-2007, 02:39 PM
do the hang cleans ever bother your shoulders?

Back in high school they used to, but it hasn't been a problem yet. This is probably only the third or so day since I've added them back into my workout.

TheVrolok
06-01-2007, 08:12 PM
6-1-07

Incline Bench
135x10
155x8
175x6
just died after that.. no idea what happened, just died on the bench

Squat (ATF)
135x10
225x10
275x6
first day squatting in a month or so.. so that's about it for today. :)

Shoulder Press (hammer smith)
70x10
80x10x2

Lat Pulldowns (leaning back at a 45)
120x10
140x10x2

Lat Cable Rows
120x10
140x10x2

Upright Barbell Rows
85x10x3

Deadlift
135x10
225x8x2
275x6
first day deadlifting in a month.. stopping there

finished up with some abs

Started off rocky with a pretty bizarre and poor showing on the incline bench, but after that things went pretty well. Actually went up in weight easily in a few exercises which was a bit odd. Really enjoyed the squatting/deadlifting (what little I did do). Overall, had a good time working out. I feel that I need to sit down and really write out some workouts plans, or perhaps steal the suggested ones from here because I just don't feel structured enough and I feel like today, I did some light shoulders/lats/back but nothing really worked heavily. So we'll see.

TheVrolok
06-05-2007, 07:29 PM
6-5-07

Bench
135x10
185x10
185x10
205x6 annnnd spent.. again..

Hang Cleans
135x8
155x8
177x6
197x4
207x3

Bicep Curls Dumbbell
35x10x3

Tricep Rope Pushdowns
70x10x3

Pec Cable Crossovers
70x10x3

Lower Pec Cable
30x10x3

Abs and out.

Everything went pretty well except for bench. It's so bizarre, I just run out of energy mid set.. I'm assuming my muscles just aren't back into the mood to bench yet.. taking 4 weeks off made me pretty lazy. Cleans went well. One of those days. Perhaps a regular sleep schedule would help things out too.. 60-70 hour work weeks aren't too conducive for that. :P

TheVrolok
06-14-2007, 08:13 PM
6-14-07
Bench
135x10
185x10x2
205x4x3
225x2x2

Hang Cleans
135x10
165x6x4
177x4x2

Bicep Curls Barbell
75x10x3

Tricep Rope Pushdowns
60x10x3

Pec Cable Crossovers
70x10x3

Lower Pec Cable
30x10x3

Abs and out.

Did a mile run before lifting which made me feel a little weak throughout the workout, but things didn't go too badly. Working like 65-80 hours a week, so hitting the gym had been spotty, kinda bummed about it.

TheVrolok
06-22-2007, 12:49 AM
6-18-07

Bench
135x10
185x10x2
205x4x3
225x2x2

Hang Power Cleans
135x10
165x6x4
177x4x2
197x4x2
207x3x2
217x2x2

Decline Bench
135x10
175x8x2
185x6x2

Bicep Curls Barbell
75x10x3

Tricep Rope Pushdowns
60x10x3

Abs and out

TheVrolok
06-22-2007, 12:51 AM
6-19-07

Incline Bench
135x10
155x8
175x6x2
185x4

Squat (ATF)
135x10
225x10x2
275x6x2

Shoulder Press (hammer smith)
80x10x3

Lat Pulldowns (leaning back at a 45)
140x10x3

Deadlift
135x12
225x10x2
275x6x2

Did a lot of random small weight burn outs for shoulders/lats. Then abs and out.

TheVrolok
07-18-2007, 04:19 PM
Started my second and third job over the last month so I've been putting in 80-120 hour weeks at work. I've been getting into the gym once or twice a week which is far less than I had hoped I'd work out this summer, but at least I'm maintaining somewhat. Too bad I need the cash. :) Got a good lift in yesterday and I'll try to start updating the journal again.

7-17-07
Bench
135x10
185x10
195x8
205x6x3
225x2x2

Hang Power Cleans
135x10
177x6x6
187x4x2

Decline Bench
135x10
185x8x3
195x6

Bicep Curls Barbell
75x10x3

Tricep Rope Pushdowns
60x10x3

Abs and out

TheVrolok
07-21-2007, 10:58 PM
7-20-07

Incline Bench
135x10
155x8
165x8
175x6x4

Squat (ATF)
135x10
225x8x2
245x8x2
265x6x2

Shoulder Press (hammer smith)
80x10x3

Lat Pulldowns (leaning back at a 45)
140x10x3

Lat Cable Rows
140x10x3

Upright Barbell Rows
95x10x3

Deadlift
135x12
225x10x2
Gave up after being tired from squat.

Pretty good lift day really all things considered. Now that my work schedules are a bit cut back I'll be getting back on track and hopefully losing the few extra lbs I put on recently.

TheVrolok
07-22-2007, 06:07 PM
7-22-07

Bench
135x10
195x8
205x6
215x4
225x2x2
235x2

Hang Power Cleans
135x10
177x6x6
187x4x2

Cable Pec Crossovers Upper
70x10x3

Cable Pec Crossovers Lower
30x10x3

Bicep Curls Barbell
75x10x3

Tricep Rope Pushdowns
70x10x3

Abs and out

Feel like I'm getting back into a rhythm again, should see some gains here and there over the next few workouts.

TheVrolok
07-24-2007, 10:32 PM
7-24-07

Incline Bench
135x10
155x8
175x6
185x4

Squat (ATF)
135x10
225x8
245x6
265x4
275x4

Shoulder Press (hammer smith)
80x10x3

Lat Pulldowns (leaning back at a 45)
140x10x3

Upright Barbell Rows
95x10x3

Deadlift
135x12
225x10
245x8
255x6
275x4

Abs and out

Hand to get this lift in quick, was late in getting to the gym and was closing shortly. No gains per se, but all the weights went up easily and I felt that I could have put some extra poundage on if I had the time to do extra sets. We'll see what happens next lift.

TheVrolok
07-27-2007, 05:23 PM
7-22-07

Bench
135x10
195x8
205x6
215x3
225x2
245x1 (Ties a PR from High School - Which is both good, and equally disappointing - suppose that happens when you stop working out for a few months each year)
255xNope

Hang Power Cleans
135x10
157x8
177x8
187x4x2

Cable Pec Crossovers Upper (rec hall)
42.5x10x3 (up weight - different machine)

Cable Pec Crossovers Lower (rec hall)
15x10x3 (same weight - different machine)

Bicep Curls Iso Cable
20x10x3

Tricep Rope Pushdowns
70x10x3

Abs and out

Pretty good lift - too bad I work tomorrow from 7am Friday to 3am Saturday then the gym is closed on Saturday. :( No lifting till Sunday afternoon!

TheVrolok
08-01-2007, 07:54 PM
8-1-07

Incline Bench
135x10
155x8
175x6
185x3
195x2x2

Squat (ATF)
135x10
225x8
255x6
275x4
295x4
315x2

Standing Shoulder Barbell Press
95x10
95x8x2

Shoulder Press (hammer smith)
80x10x3

Lat Pulldowns (leaning back at a 45)
140x10
140x8x2

Seated Lat Rows
140x10x3

Upright Barbell Rows
95x8x2

Deadlift
135x12
225x10

Barbell Shrugs
225x8x3

Abs and out

New weight for incline and squat.. getting closer to where I was in high school which means soon I'll be back to the point where I can start making new lifetime PR's/1RM's. I just died at the end during deadlift, I might move it to right after squat or maybe one exercise after... tho perhaps I'll just add another day to my lifting cycle and move dead there. After 1 hour 20 mins of lifting I just didn't have much left for dead. Good lift today though, after being off (got called into work last minute the last two days) for a few days.

TheVrolok
08-03-2007, 06:12 PM
8-3-07

Bench
135x10
195x7
205x4x3
225x2

Hang Power Cleans
135x10
157x8
177x6
187x4x2
197x2

Cable Pec Crossovers Upper (rec hall)
42.5x10x3

Cable Pec Crossovers Lower (rec hall)
15x10x3

Bicep Curls Iso Cable
20x10x3

Tricep Rope Pushdowns
70x10x3

Abs and out

Awful workout. Woke up at 6:30pm (I work nights, sleep days mostly), friends called me to go out to the drive-in at 8:30 (leaving shortly for Simpsons and Transformers - sweet) so I had to rush my workout and therefore I never really got into it. I hate rushing my workout or working on a tight schedule but I didn't have a choice tonight. Bench sucked. Down from my last bench day which sucks, but I think I can attribute it to my celerity and lack of focus. Oh well, it should be a good night.

TheVrolok
08-23-2007, 10:16 AM
8-19-03

Bench
135x10
195x8
205x4x3

Hang Power Cleans
135x10
157x8
177x4x3

Cable Pec Crossovers Upper (rec hall)
42.5x10x2

Cable Pec Crossovers Lower (rec hall)
15x10x2

Bicep Curls Iso Cable
20x10x2

Tricep Rope Pushdowns
70x10x2

Dips
BWx6x2

Abs and out

First day in the gym in about 2 weeks. Back to back 80 hour work weeks and moving apartments cut into my gym time. This was a rushed lift because I got it shortly before the gym closed but it was ok, my bench was hurt pretty obviously but it felt good to get in and use some muscles; also, I got dips into my workout, which was nice.

TheVrolok
08-23-2007, 10:19 AM
8-22-07

Incline Bench
135x10
155x5
165x5
175x5

Squat (ATF)
135x10
225x8
275x6
315x4

Standing Shoulder Barbell Press
95x10x2

Seated Lat Rows
120x10x2

Pullups
BWx3x2

Barbell Shrugs
225x9x3

Abs and out

Another quick lift due to my schedule. Incline was hurting but I think I'll be back to normal next lifting day or the one after. Squat was about where it was two weeks ago. No time to dead which was a bummer, but I got pullups in for the first time. And yep, as I thought, I'm awful at 'em, but I'll get better. Now that I've got dips and pullups into my workout I feel like I'm already getting a more fulfilling workout. Sooooo there's some good and some bad.

TheVrolok
08-26-2007, 02:32 PM
8-24-07

Bench
135x10
195x8
205x6
215x4
225x2x2
235x1x2

Hang Power Cleans
135x10
157x8
167x6
177x4x2

Cable Pec Crossovers Upper (rec hall)
42.5x10x3

Cable Pec Crossovers Lower (rec hall)
15x10x3

Bicep Curls Iso Cable
20x10x3

Tricep Rope Pushdowns
70x10x1
75x10x2

Dips
BWx9x3

Abs and out

Good day in the gym. Form was great, lifts went easily. I was essentially the only person in the gym so I didn't have a spotter to go heavy. I felt like I could have taken my PR in bench without a problem.

TheVrolok
08-26-2007, 05:27 PM
8-26-07

Incline Bench
135x10
155x8
185x4
185x3x2

Squat (ATF)
135x10
225x8
275x6
315x4

Standing Shoulder Barbell Press
95x10x2

Seated Lat Rows
135x10x3

Pullups
BWx4x2

Upright Barbell Rows
95x10x3

Barbell Shrugs
225x10x3

Deadlift
135x10
225x10x2

Abs and out

I'd like to deadlift more, but they having nothing but the benching bars with grip all along the bar. This stuff is essentially like running a cheese grater along my shins if I attempt to even go slightly heavy with weight. I'm going to bring some cloth or something(wear long pants?) next time so I can go heavier. Not a bad lifting day otherwise.

TheVrolok
08-31-2007, 01:50 PM
8-30-07

Bench
135x10
195x8
205x6
205x5
225x2

Decline Bench
135x10
185x8x3

Bicep Curls Iso Cable
20x10
25x10
30x10

Tricep Rope Pushdowns
70x10x3

Dips
BWx8x3

Abs and then a quick mile run.


Awful workout .. everyone is back on campus now that classes have resumed and the gym is just absolutely packed. I walked in to find nearly 30 people just standing in front of the mirror doing bicep curls. Had to wait for EVERY machine/rack, and on top of it, my left shoulder is a bit off. I'm assuming I hyper extended it or something dragging this dude out of the bar I work at the other night (I'm a bouncer). Dude was easily my height, but bigger, just threw him in a headlock and drug him out. Anyway, as I'm writing this the day after my workout I can definitely feel the tenderness in my rotator at the extremes of my full range of motion. Bah, should be ok in a few days - I won't have time to hit the gym till Sunday anyway. Work 8pm-3am tonight, then 9am-7am tomorrow. Yikes.

TheVrolok
09-05-2007, 12:00 PM
9-04-07

Bench
135x10
205x8
215x5
225x4
235x1
245x1
250x1 (New PR)

Hang Power Cleans
135x10
177x6
187x4
197x4
207x2

Cable Pec Crossovers Upper (rec hall)
50x10x3

Cable Pec Crossovers Lower (rec hall)
20x10x3

Squat
135x10
225x6x2

Dips
BWx9x3

Bicep Curls Iso Cable
25x10x3

Tricep Cable Iso Pulldown
25x10x3


Abs and out

Good workout today. Took a few days off due to a crazy work schedule but lifted well today. Threw some squat in because my legs felt like they needed a little bit before I go back to normal squatting on my next lift day. As I write this the next day, my shoulder is a bit sore again, I sorta think I aggravated it during power cleans but hopefully it'll be fine in the next 2 days.

TheVrolok
09-12-2007, 02:16 PM
9-11-07

Bench
135x10
205x8
215x5
215x4
225x3

Hang Power Cleans
135x8
177x6
187x6

Cable Pec Crossovers Upper (rec hall)
42.5x10x3

Cable Pec Crossovers Lower (rec hall)
20x10x2
15x10x1

Dips
BWx7x3

Bicep Curls Iso Cable
25x10x3

Tricep Cable Iso Pulldown
25x10x3

Abs and out

Quick lift, gym was closing. I haven't been in for a lift in quite a few days (as noted by the gap in dates) but that's not to say I haven't been physical. I've been working a few 24 hour shifts lately and it's really busting up my workout/sleep schedule. Also, I had a few good shifts at the bar and moving around 20 or so half-kegs for a few hours is quite a workout in itself. In addition, I went caving on Sunday for the first time. It was absolutely awesome. Probably spent 4 hours in the cave (2 hours in, 2 out). I'm not a huge guy, but I'm by no means small at 6'2"-6'3" 225-230 so some of the spots were damn near tiny, barely an ich or so on each side of clearance. Good thing I'm not claustrophobic. It was a great experience, I had fun climbing up and down shafts, etc. We entered a small sump room (maybe 8' wide x 4' long x 3' high above water level) and went for a swim. Being completely submerged inside a cave is a pretty bizarre experience. Good times! However, the next day, man, I felt like I got my ass kicked. Quite a few scrapes/bruises on my knees/elbows/shoulders. It was a great workout.

TheVrolok
09-13-2007, 09:56 PM
9-13-07

Incline Bench
135x10
185x7
205x4
205x3x2

Squat (ATF)
135x10
225x8
275x6
315x4

Standing Shoulder Barbell Press
95x10
105x10
105x8

Seated Lat Rows
140x10x3

Pullups
BWx2x3 (did some negatives)

Upright Barbell Rows
95x10x3

Barbell Shrugs
225x10
275x10

Deadlift
135x10
225x8
245x6
265x6

Abs and out

Not a bad lift, first real shoulder day in awhile. Decent inclines. Felt good.

TheVrolok
09-17-2007, 11:36 PM
9-17-07

Bench
135x10
205x8
205x6
215x4
225x4
225x3

Hang Power Cleans
135x10
157x6
177x6
187x4
197x4
207x2

Dips
BWx10x2
BWx8

Cable Pec Crossovers Upper (rec hall)
45x10x3

Cable Pec Crossovers Lower (rec hall)
15x10x3

Bicep Curls Iso Cable
20x10x3

Tricep Cable Iso Pulldown
20x10x3

Tricep Cable Pushdowns
70x10x3

Bicep Curls Cable Standing Bar
110x10x3

Abs and out

Felt like I got a good workout in today. I've been somewhat disheartened about my slow(lack of?) progress.. but I did hit a new bench PR recently and now that I think about it; I'm essentially on an indirect cut. I'm not really trying hard to cut, but I am trying to lose some of the fat and still maintain strength. I am losing the weight I put on over the summer when I wasn't in my lifting routine and I'm still getting a bit stronger so I suppose I really can't complain.

TheVrolok
09-30-2007, 01:01 AM
9-28-07

Bench
135x10
205x8
215x4
225x2x2
235x1x2

Hang Power Cleans
135x10
157x6
167x6
177x6

Dips
BWx10x2
BWx8

Cable Pec Crossovers Upper (rec hall)
45x10x3

Cable Pec Crossovers Lower (rec hall)
15x10x3

Bicep Curls Iso Cable
25x10x3

Tricep Cable Iso Pulldown
25x10x3

Abs and out

2 70 hour work weeks combined with exams have kept me pretty far away from the gym. However, I got in a few days that I never added to my journal. Didn't do much on those days other than squat/bench/incline bench/hang clean a bit just so I'd keep from losing too much. As today proved, I'm a little behind where I was 2 weeks ago, but not much, I should be fine in a week now that my stressful weeks have passed.

TheVrolok
10-19-2007, 12:28 AM
I've been over to the gym 3 or 4 times since my last post but I just haven't had time to post. IM Football is taking up 2 days for games (1 coed league, 1 men's league) and a day or two for practice. Then the addition of football games where I'm bike EMS for 7-12 hours I'm getting a decent workout in, just not good lifting days. Regardless, I'll summarize my lifts below.

Bench
135x10
205x8
215x4
225x2x2
235x1x2

Hang Power Cleans
135x10
157x6
167x6
177x6

Dips
BWx10x2
BWx8

Cable Pec Crossovers Upper (rec hall)
45x10x3

Cable Pec Crossovers Lower (rec hall)
15x10x3

Bicep Curls Iso Cable
25x10x3

Tricep Cable Iso Pulldown
25x10x3

Abs and out

Then

Incline Bench
135x10
185x7
205x4
205x3x2

Standing Shoulder Barbell Press
95x10
105x10
105x8

Seated Lat Rows
140x10x3

Pullups
BWx10x3 (on a machine with support, so I can get used to full sets. Have it set on 6 or 7 right now for what it's worth)

Upright Barbell Rows
95x10x3

Barbell Shrugs
225x10
275x10

Abs and out

Those have been my workouts/approximate numbers the few days I've gotten in the gym over the past few weeks so I'm not losing lifting weight which is good, I'm just not getting stronger. I'm ok with that for now tho. I did do a few single rep bench days and my 1 rep max is still around 245-255 so I'm not too worried. Once football season ends I'll be able to get back into the gym without my weekends getting destroyed by working games and playing IM.

TheVrolok
04-10-2008, 12:47 AM
This is my first post in quite some time. I hit the gym for another month or so after my last post but I dropped off the gym scene as real life picked up with some issues that took quite a bit of my time and just didn't allow me to keep up with a healthy lifestyle. Just a bad set of circumstances for a few months. I'm trying to get back in now. Here's today.

4/9/2008
Bench
10x135
6x185
2x205
1x225

Pec Flys Dumbell
2x10x30

Dips
2x3xBW

Bicep Curls Barbell
2x10x75

Tricep Pushdowns Cable
1x10x60
1x10x70

Abs

Real quick workout. I could have put up more (reps and weight) on bench but I just wanted to warm the muscles up after not being in the gym for nearly 6 months. I'm actually somewhat happy that I didn't lose too much of my strength, I was really worried I would have just plummeted. However, I've gained 20 lbs and 7.3% body fat so I'm still super bummed. I'm still not as heavy as I was when I got on my last health kick so I'm not worried about being able to burn it off again given a few months. Bottom line, I'm back into it.

TheVrolok
06-02-2008, 07:25 PM
6/2/08
Hit the gym only a handful of times between now and the last post. My gym closed, I didn't have time to go out and find a new one, life got busy, etc. .. story of my life. Enough excuses I need to make time for the gym to get back into shape. I joined the nearest Y to me, a drive but oh well.

Bench
135x10
185x8
195x3
205x2
215x1
225x1
235x1

Dips
6xBW
4xBW
3xBW

Hang Power Clean
135x5
155x5
165x5

Upper Pec Cable Crossovers
60x10
50x8

Lower Pec Cable Crossovers
20x10x2

Tricep Cable Pushdowns
60x10
70x10
80x10

Standing Bicep Barbell Curls
75x10x3

TheVrolok
06-03-2008, 06:34 PM
6/3/08
Incline Bench
135x10
155x8x2
175x2
135x6

Squat
135x8
225x5
275x5
295x5
315x2

Military Press
95x10x3

Lat Cable Pulldowns (at a 45)
120x10x3

Deadlift
135x8
225x4

Quick lift, felt good, lost endurance on incline bench/deadlift just from being out of shape (and out of time). The weights felt easy though, so hopefully I'll get some endurance back and get my weights back to at least where they were a few months ago.

TheVrolok
06-09-2008, 11:11 PM
6-9-08
Bench
135x10
185x8
205x5
225x1

Hang Power Cleans
135x5
155x5
165x5
175x5
185x3
195x1.5 (didn't like my form on the last one)

Dips
BWx8
BWx6x2

Upper Pec Cable Crossovers
50x10
60x10x2

Lower Pec Cable Crossovers
25x10x3

Cable Tricep Pulldowns (single arm)
30x10x3

Cable Bicep Curls (single arm)
40x10x3

Cable Tricep Pushdowns (both arms)
80x10
60x15 -> 30x20 (burnouts)

Barbell Bicep Curls (both arms)
75x10 -> 65x8 -> 55x8 -> 45x8 (burnouts)

Decline Bench
135x6x3

TheVrolok
06-10-2008, 08:18 PM
6/10/08
Incline Bench
135x10
155x6
155x6
165x3
155x4

Squat
135x5
225x5
275x5
315x4
335x2
345x1

Deadlift
135x5
225x5
275x5
295x2
315x2

Pullups (assisted with machine - weaksauce upper back)
7xBW@13
6xBW@17

Military Barbell Press
95x10
95x6x2

Seated Lat Rows
80x10
90x10x2

Incline Dumbell Press
40x10
40x6x2

I felt good during this workout - coulda gone heavier with squat and dead but didn't want to rush/push things. The thing I noticed was endurance, I just don't have any right now. The weaksauce military press/incline dumbells were simply because my muscles just quit. This should come around as I keep with it.

TheVrolok
06-16-2008, 07:32 PM
6/12/08
Bench
135x10
185x6x3
205x2

Dips
BWx4x2

Hang Power Cleans
135x5
155x5
175x3x2

Upper Pec Cable Crossovers
40x2

Lower Pec Cable Crossovers
20x2

Tricep Pulldowns (single arm)
30x2

Bicep Cable Curls (single arm)
30x2

Awful day of lifting, I'm not sure if it was the 4 hours of sleep, the rush to finish (got out of work late and only had 30-40 mins), or the huge glass of coffee I drank after work but man.. today was just bad.

TheVrolok
06-17-2008, 01:05 PM
6/16/08
Bench
135x10
185x8
205x6
225x1
205x3
185x6

Dips
BWx6x3

Upper Pec Cable Crossovers
50x10x2
40x10

Lower Pec Cable Crossovers
20x3x10

Tricep Pushdowns
70x3x10

Bicep Cable Curls (single arm)
40x3x10

Really fast workout .. eh.. not terrible, but not great. Wasn't expecting much tho after a wedding weekend. :)

TheVrolok
06-17-2008, 04:43 PM
6/17/08
Incline Bench
135x10
155x8
175x6
185x4
195x2

Squat
135x5
225x5
275x5
315x5
335x2

Deadlift
135x5
225x5
275x5
315x3
315x2

Pullups (assisted - lower number = heavier)
BWx8 @ 15
BWx5x2 @ 15

Military Barbell Press
95x10
105x10
115x6

Seated Cable Rows
80x10
90x10
100x10

Incline Dumbbell Press
45x10x2
45x8

Workout felt pretty good today. Pretty close to where I was before my hiatus. My squat/dead is actually better, my hang power cleans are around the same, and my bench/incline bench are close so I think pretty soon as long a I can keep a consistent schedule I should be making some gains or losing some weight.

TheVrolok
06-19-2008, 05:01 PM
6/19/08
Bench
135x10
205x6
205x6
215x4
225x2

Hang Power cleans
135x5
155x5
175x5
185x4
195x2
205x1 (PR since high school (i.e. post child hood me) I think)

Dips
BWx10
BWx8x2

Upper Pec Cable Crossovers
50x10
60x10
60x8

Lower Pec Cable Crossovers
30x10x2
30x8

Tricep Cable Pushdowns
70x10
80x10x2

Bicep Cable Curls
90x10
100x10
100x8

Decline Bench
135x10
155x8
165x5

Workout felt pretty good. PR in hang power cleans, all the rest of the lifts were pretty strong too. I'd say this workout both in weight and quality puts me right back where I was before I took a few months off - which is the same place I was toward the end of high school (at my peak). So that pleases me greatly. We'll see where it goes from here! :)

TheVrolok
06-25-2008, 03:57 PM
6/25/08
Bench
135x10
205x6
205x5
225x2
235x1

Hang Power Cleans
135x5
175x5
185x3x2

Dips
BWx10x3

Upper Pec Cable Crossovers
50x10
60x10
70x10

Lower Pec Cable Crossovers
30x10x2
30x8

Tricep Cable Pulldowns (single arm)
40x10x3

Bicep Cable Curls (single arm)
40x10x3

TheVrolok
08-24-2008, 11:55 PM
Long overdue update. I moved from school back to my home area now that I graduated. It had been a rough spot out of the gym - I wasn't about to pay essentially 80/month to work out for 2 months when I was low on cash to begin with. Now I'm home though, and there's a 24/7 gym 7 miles from me which is great because I'm working third shift for a bit. I've hit the weights maybe once a week or so for the past two months - the move and cleaning up unfinished business kept me pretty busy

Glad to say I haven't lost much weight on the big lifts though, I tried to see about where I was now that I'm home (last Wednesday) and here are the highlights:

Bench
245x1

Hang Power Clean
215x1

Squat
365x1

Dead
345x1

Incline Bench
205x1

Did a whole buncha other sets and lifts but I'm happy that might PRs are right about where they were when I last left off a steady lifting cycle. So here I am, in a good routine with a fulltime job and no classes. No excuse not to get back in the gym, drop 30 lbs and get back into shape. Better get to it.

TheVrolok
08-27-2008, 02:41 PM
8/26/08

Bench
135x10
205x8
205x6
205x6
225x2

Dips
BWx8
BWx6x2

Hang Power Cleans
135x5
185x4
195x3
205x3
215x1

Upper Pec Cable Crossovers
50x10x3

Lower Pec Cable Crossovers
20x10
30x10x2

Tricep Iso Pushdowns cable
30x10x3

Bicep Iso Curls cable
30x10x3

TheVrolok
08-28-2008, 02:38 PM
8/28/2008

Incline Bench
135x10
155x8
185x6
195x4
205x2

Squat
135x8
225x6
275x6
315x6
365x4
385x2
405x2

Pullups (assisted @ 15)
(BW-82)x8
(BW-82)x6
(BW-82)x4

Standing Overhead Barbell press
115x10x2

Upright Cable Rows
100x10
110x10x2

Seated Cable Rows
110x8x3

This lift, and my last lift (above) were the first two good lifts I've gotten at my new gym and they felt good. All the weights were pretty easy (killed my last sets in bench/squat/incline/cleans) but didn't want to push it. I'm doing some cardio again. I'm at my personal bests for all my big lifts since high school (except squat/dead - I have a bit to go there yet) so that's nice. I can actually see myself becoming the strongest I've been to date in my life in the next few weeks and that's a good motivator. Also I'm working cardio in on my non-lifting days in hopes to get my weight back down to 220ish. We'll see.

TheVrolok
09-04-2008, 11:34 PM
9/5/2008

Bench
135x10
205x8
225x4x3

Close Grip Bench
135x10x3

Upper Pec Cable Crossovers
40x10
50x10x2

Lower Pec Cable Crossovers
30x10x3

Dips
BWx8x2
BWx6

Tricep Iso Cable Pushdowns
40x10
30x10x2

Bicep Iso Cable Curls
40x10
50x10
40x10

Pretty quick workout, skipped hang power cleans that I usually do on this day. Played a good 30 mins of 1on1 basketball with my lifting buddy before hitting the weights, was definitely a bit more tired than usual when I started my lift. Felt like a good day though. This weekend, however, like the last, I'll be out of town back at Penn State working EMS at the football game so I won't get any lifting in until next week. At least I'm working bikes so I'll get a solid day of cardio in on Saturday along with a good leg workout.

TheVrolok
09-11-2008, 07:34 PM
9/10/2008

Bench
135x10
205x8
225x6
225x3
225x4
245x1
255x1 (New PR)

Close Grip Bench
135x10
145x10x2

Upper Pec Cable Crossovers
50x10x3

Lower Pec Cable Crossovers
30x10x3

Dips
BWx8x2
BWx6

Tricep Iso Cable Pushdowns
30x10x2

Bicep Iso Cable Curls
40x10x3

Forearm Barbell Curls (trying something new)
45x15x3

Bicep Barbell Curls (just wanted to get some more bicep in)
45x20x2

TheVrolok
09-14-2008, 01:02 AM
9/14/2008

Flat DB Press
70x10x3 (each hand, obviously)

Decline Barbell Press
135x10
205x7
185x10
185x8

Dips
BWx10x2
BWx8

Skullcrushers (behind the head)
50x10x3

DB Pec Flys
35x10x3

DB Hammer Curls
35x10x3 (again, each hand obviously)

TheVrolok
09-16-2008, 06:08 PM
9/14/2008

Squat
135x8
225x8
315x6
365x6

Pullups (assist @15)
BWx8x2
BWx8

Deadlift
135x8
225x6
275x6
315x2x2

Military DB Press
55x8x3

Lat Pulldowns
120x8x2

Lat Rows
120x10x3

Barbell Forearms (yeah, I dunno)
45x20x3

Shrugs
60x10
70x10x2

TheVrolok
09-17-2008, 07:47 PM
9/16/08

Bench
135x10
225x4
225x5
225x6
235x3

Incline Bench
135x10
185x8
205x1

Dips
BWx10x2
BW8

Upper Pec Cable Crossovers
50x10x2

Lower Pec Cable Crossovers
30x10x2

Tricep Cable Pushdowns
70x10
80x10

Iso Bicep Cable Curls
40x10x2

TheVrolok
09-20-2008, 12:49 PM
9/18/08

Squat
135x8
225x8
275x6
315x6
365x2x2
315x4

Pullups (assist @15)
BWx10x3

Deadlift
135x8
225x6
275x6
315x4
315x3

Standing Barbell Shoulder Press
115x10x2
115x7

Lat Cable Rows
120x10x3

Lat Pulldowns
100x10x2

Barbell Shrugs
225x10x3

TheVrolok
09-21-2008, 04:29 PM
9/20/08

DB Flat Bench
70x10x3

DB Incline Bench
45x10x3 (really easy as far as weight, but my delts fatigued so quickly around rep 7, that they really limited my incline)

Hang Power Cleans
135x8
185x6
205x2
205x1
185x4

DB Decline Bench
55x10x3

Dips
BWx10x3

Cable Tricep Pushdowns
80x10x3

DB Pec Flys
35x10x3

Bicep Barbell Curls
85x10x3

Barbell Forearms (I dunno..)
45x20x4

TheVrolok
09-26-2008, 12:30 AM
9/23/08

Bench
135x10
205x8
225x5
225x4x2
235x4
255x1
265x1 (new PR)

Incline Bench
135x10
185x6x3

Upper Pec Cable Crossovers
50x10
60x10x2

Lower Pec Cable Crossovers
30x10
20x10x2

Close Grip Bench
135x10x3

Tricep Cable Pushdowns
80x10x3

Standing Bicep Barbell Curls
95x8x3

Dips
BWx8x2

Barbell Forearms (I dunno..)
45x30x3

TheVrolok
09-26-2008, 12:34 AM
9/25/08

Squat
135x8
225x8
315x6x3

Deadlift
225x8
275x5x2
315x2x2

Pullups (assist @15)
BWx10x3

Standing Military Barbell Press
115x10
115x8

Upright Barbell Rows
95x10x3

Barbell Shrugs
225x10x3

Seated Cable Rows
100x10x3

TheVrolok
10-02-2008, 06:09 AM
9/28/08

Bench
135x10
225x7
225x5
225x4
270x1 (new PR)

Incline Bench
135x10
155x8x2
175x7

Dips
BWx10x3

Upper Pec Cable Crossovers
50x10
60x10x2

Lower Pec Cable Crossovers
30x10x2
30x8

Tricep Cable Pushdowns
80x10x3

Bicep Barbell Curls
85x10x3

Barbell Forearms (..)
45x30x3

I haven't written a comment in some time. I've been busy, able to pull in a lot of OT with my new job which is nice in that it pays the bills, but a bit rough on the schedule. I worked back to back 12s this past week and as such I only got into the gym twice, which really bummed me out. However, I've got to say, it feels good to be in the gym on a pretty routine schedule for a month now. I've put nearly 30 lbs on my ME bench in less than a month, and it's higher than it's ever been before. That's good incentive for me. I've set a new bench goal that I never thought I'd even attempt as a goal at 315. I'd love to be able to put up 3 plates, and now that I'm only 45 lbs away, it seems much more obtainable. I've also lost like 10 lbs since I've been home, and seeing as I've still made solid gains in the gym I think it was a good bit of fat. This is also a good motivator. Still need to work at getting the legs back to their glory days of squatting/deadlifting.. but man, even just being a few years older makes it that much harder. I know I haven't gotten many responses to this thread, but I have noticed that view count does indeed increase - and it's nice to see that people are checking up, regardless of whether or not they have anything to say. Solid motivation.

TheVrolok
10-04-2008, 05:48 PM
9/30/08

Squat
135x8
225x8
315x6x3
365x2x2

Pullups (@15)
BWx10x3

Deadlift
135x6
225x6
275x4x2
315x2x2
335x1

Standing Barbell Military Press
115x10x3

Seated Lat Rows
110x10x3

Upright Barbell Rows
95x10x3

Barbell Shrugs
225x10x3

As I write this 2 days later, I'm experiencing some left TMJ pain. Same thing happened to me last time I did some ME deadlifting. Seems like I strain a bit in the neck and clench the jaw a bit and I get some decent pain out of that left TMJ for a few days to a week afterward. Not sure if I feel like continuing to dead ME if that's going to happen. Might just cut back the weight and increase reps. A shame, I used to be a decent deadlifter, 335 is pretty weak for someone of my weight. Deadlifting only 65lbs more than I bench is sad.

TheVrolok
10-08-2008, 08:21 AM
10/7/08

Bench
135x10
225x3x6
245x2

Dips
BWx10x3

Upper Pec Cable Crossovers
60x10x3

Lower Pec Cable Crossovers
30x8x3

Barbell Bicep Curls
95x10x3

Tricep Pushdowns
80x10
90x10x2

Forearms
45x30x3

This was a workout on my way home after a 12 hour shift so I was kinda beat to begin with and I just wanted to work on my bench form. It's been rough getting in the gym more than 2 days a week with these back to back 12's so I think I might switch up my routine a bit to make my workouts shorter. We'll see. It's so hard to turn down the OT that's offered. I am happy about my bench form though, I think I improved a lot today just hammering out really quick 3's. My upper back placement, lower back arch, and explosion felt a lot better than it ever has before. I really killed the last set of 245 even though I thought I was pretty tired by that point. I thought about just seeing if I could beat my last PR of 270 but there wasn't anyone around I trusted to spot me, oh well, next time perhaps. Weighed in at 245 on my way out of the gym, that's down about 12-13 lbs since I've been home and all my weights have gone up. Can't beat that. Got another 15-20 to lose, but we'll see, I'd rather not lose my current bench/squat/dead/clean so we'll see what I end up doing. I just can't see obtaining my 315 bench goal (what's really motivating my workouts these days) if I drop down to 225, but we'll see.

TheVrolok
10-11-2008, 01:50 AM
10/10/08

Squat
135x10
225x8
315x6x4

Pullups
BWx10 @15 assist
BWx10 @14 assist
BWx10 @13 assist

Deadlift
135x8
225x8
275x4
295x2
315x2

Standing Military Barbell Press
115x10x3

Seated Cable Rows
110x10x3

Incline Rows
90x10x3

Kneeling Cable Crunches
110x10x3

Upright Barbell Rows
95x10x3

Shrugs
225x10x3

TheVrolok
10-16-2008, 11:56 PM
10/14/08

Bench
135x10
225x5x2
235x3x2
245x2
255x1
265x1

Dips
BWx10x3

Incline Bench
135x10
155x8x2

Upper Pec Cable Crossovers
60x10x3

Cable Tricep Pushdowns
90x10x3

Bicep Hammer Curls
40x10x3

Hit the gym right after work, my incline bench was absurdly bad. I don't know why I was so dead after bench but I just couldn't get anything going on inclines.

TheVrolok
10-18-2008, 02:22 AM
10/16/08
Squat
135x10
225x8
315x6x3

Pullups
BWx10x2 @14
BWx10 @13
BWx1 @10
BWx1 @6

Deadlift
135x8
225x8
275x4x3

Lat Raises (more of a stretch than a workout - didn't really feel like grabbing dumbbells)
10x15x6

Standing Military Press
115x10
115x8
95x10

Incline Rows
90x10x3

Seated Cable Rows
110x10x3

Upright Barbell Rows
95x10x3

Barbell Shrugs
225x10x3

TheVrolok
10-19-2008, 09:17 PM
10/18/08
Flat DB Bench
75x10x3

Dips
BWx10x3

Incline DB Bench
50x10x2
55x10

Upper Pec Cable Crossovers
60x10x3

Lower Pec Cable Crossovers
30x10x2
20x10

Skullcrushers
55x15x3

Bicep Rope Cable Curls
100x10x3

Forearms
45x30x3

Damn my incline bench sucks.

TheVrolok
10-20-2008, 03:15 AM
10/19/08

Squat
135x8
225x8
315x6
365x4
405x2
425x1

Pullups
BWx10x3 @13

Deadlift
135x8
225x6
275x4x2
295x2

Military DB Press
45x10x3

Bent Over DB Rows
55x10x3

Front Cable Pulldowns
110x10x3

DB Lat Raises
25x10x3

DB Shrugs
75x10x3

TheVrolok
10-22-2008, 08:02 AM
10/21/08

Bench
135x10
225x6x2
245x3x2
265x1x2
275x1 (new PR)

Incline Bench
135x10
155x8
175x6
205x1x2

Dips
BWx10x3

Incline Pec Flys
50x10x2
40x10

Bicep Iso Cable Curls
40x10x3

Tricep Cable Pushdowns
90x10x3

Mmm, new bench PR. I killed it pretty well, too, thought about giving 280 a shot, but I didn't want to get greedy.

TheVrolok
10-24-2008, 10:44 PM
10/23/08

Squat
135x8
225x8
315x6
365x4 (belt)
405x2 (belt)
435x1 (belt and wraps)
455x1 (belt and wraps)

Pullups
BWx10x3 @13

Deadlift
135x8
225x8
275x4
315x2
335x1
365x1

Seated Cable Rows
120x10
140x10
130x10

Upright BB Rows
95x10x3

Wrist Rollers
25x1
10x2
5x2
2.5x3

BB Shrugs
225x10x3

TheVrolok
10-28-2008, 12:49 AM
10/27/08

Took a few days off because I wanted to start Madcow 5x5's fresh. I used my 1 RMs and the calculator at http://www.vicjg.com/aspx/madcowint.aspx to get my numbers. I rounded all numbers as normal so 303 = 305, 307 = 305, etc.

Today was workout 1.1 (Week 1, Day 1):

Squat
5x175
5x220
5x265
5x305
5x350

Bench
5x115
5x140
5x170
5x200
5x225

Cleans
5x80
5x100
5x120
5x140
5x160

Finished with some abs/hypers.

I was excited to start a new work out, but it was tough for me. The weights were all really easy today. I slightly struggled with the last rep of my squats, and the last rep or two of cleans. Cleans was only tiring because I haven't done 'em in some time and am well, a bit out of shape. :) When I finished up I didn't have much of a worked feeling, now perhaps that's just because I'm used to feeling blasted after my usual high volume routine. I didn't feel very worked in my chest/bi's/tri's. Now, it looks like this routine ramps up the weight at a pretty good rate so I imagine starting next week things are going to feel a lot heavier. We'll see.

TheVrolok
10-29-2008, 07:53 AM
10/29/08

Madcow Workout 1.2

Squat
5x175
5x220
5x265
5x265

Incline Bench
5x105
5x125
5x150
5x170

Deadlift
5x185
5x220
5x260
5x295

Finished with abs and out.

On the second day this workout felt a slight bit more natural (what do I expect?) so that's a positive. It was still really easy. Especially with only 4 sets and the repeat 3rd/4th set on squat. Eh, we'll see what I'm saying next week. :)

TheVrolok
10-31-2008, 01:10 PM
10/31/08

Madcow Workout 1.3

Squat
5x175
5x220
5x265
5x305
3x360
8x265

Bench
5x115
5x140
5x170
5x200
3x230
8x170

Clean
5x80
5x100
5x120
5x140
3x160
8x120

Dips
BWx10x2
BWx7

The is the first day of Madcow that I felt decently worked and it was nice. I've enjoyed this first week of a new routine. Kinda fun to squat 3 times a week. Next Friday should definitely be interesting with heavier weights!

-JM-
10-31-2008, 03:29 PM
Good week man. Impressive squatting!

TheVrolok
11-03-2008, 08:25 AM
Good week man. Impressive squatting!

Thanks! Hopefully I can make some gains and get those numbers where they should be. Thanks again for the suggestion.

11/3/08
Madcow Workout 2.1

Squat
5x180
5x225
5x270
5x315
5x360

Bench
5x115
5x145
5x175
5x205
5x230

Cleans
5x80
5x105
5x125
5x155 (oops, shoulda been 145, wasn't paying attention when I loaded it)
5x165

Hypers
3x8

Situps
BWx10
BW+25x10x2

Today felt great. I was definitely eating my words from last week. This week is going to be quite a bit more difficult. The bench and cleans really weren't too bad, but that squat got to me a lot more than it did last week. Maybe I was just a bit tired, I dunno, but after that last set there wasn't much left in the tank - it felt good. Looking forward to the rest of the week.

TheVrolok
11-05-2008, 10:26 AM
11/5/08
Madcow Workout 2.2

Squat
5x180
5x225
5x265
5x265

Incline Bench
5x110
5x130
5x150
5x175

Deadlift
5x190
5x230
5x265
5x305

Situps
BW+25x10x2
BW+35x10

Pretty easy day, cutting off that last set and not going truly heavy makes Wednesday a pretty easy day. I also think I'm still a little early in the program - these weights seem a bit light but I don't wanna screw with the system so I'll go with it. They get heavy quick. :)

TheVrolok
11-07-2008, 10:14 AM
11/7/08
Madcow Workout 2.3

Squat
5x180
5x225
5x270
5x315
3x370 (not sure if I got proper depth on the last 2, definitely hit parallel but don't think I could it - didn't feel the 'bounce')
8x270

Bench
5x115
5x145
5x175
5x205
3x240
8x175

Cleans
5x80
5x105
5x125
5x144
3x170
8x125

Dips
BWx10
BWx8x2

Pullups
BWx10 @12
BWx8x2 @10

Tricep Extensions
55x10
65x10x2

BB Bicep Curls
65x10x3

Good workout. The Madcow Friday feels good. I've been pretty sick the last two days but this workout made me feel a lot better. Not sure if I can blame my lack of depth on my heavy squat set today so I'll see how Monday goes, and if I don't get good depth, I might drop the weight a bit. This new routine has me pretty excited to hit the gym again. Good stuff all around.

TheVrolok
11-10-2008, 08:04 AM
11/10/2008
Madcow Workout 3.1

Squat (see note below)
5x175
5x215
5x260
5x305
1x345

Bench
5x120
5x150
5x180
5x210
5x240

Cleans
5x85
5x105
5x125
5x150
5x170

Hypers
BWx8x3

Situps
BW+35x8x3

So today was garbage for my squat. I decided to drop my 1RM max number for the 5x5 calculator from the one I originally used. Why? Well, I've decided that my form has improved since I started this routine and I think I was cheating myself when I did my previous 1RM, I don't think I got the depth I'm now looking for and therefore, it doesn't count. I dropped my 1RM max squat from 425 to 400. Putting it through the calculator gave me today's numbers. That didn't really upset me, I know it's a step back, but I'd rather take a step back now and not cheat myself in the future. My depth used to be just about parallel if not a bit above and now I'm dropping nicely below it as I should be - ATF.

So I've been sick as a dog since I woke up on Friday .. head cold, fever, a bit of garbage in the lungs, etc. And guess what, this was my weekend to work 12's on Sat/Sun. Bummer. So I've slept no more than 3 hours a night for the past 3 nights and I've been sick to boot. Lovely. My legs have felt like jello since I've been sick (and at work I stand/walk 80% of the time) so I wasn't looking forward to squat today. Well, it was bad. My fourth set (at 305) I could barely finish, I was just weak. Simple as that. I've killed 305 before. Heck, last week I did 370x3 with great depth on the first rep, and parallel depth on the second and third. Today, I barely got 345 up for 1. It was ugly. I decided to call it for squats for the day, man, I was bummed. I'm hoping I feel better for Wednesday and can hammer 'em out.

On the upside of things, my bench felt good (still felt generally weak/sick) but I got all the sets out and that last one was a good one; had to really push that last rep out (tho I think had I not been sick, and had I been well rested, I woulda hammered it out a bit easier, shrug). Cleans were pretty easy all around. If I check these final sets of 5 with a 1RM calculator I see that they're both just 5 lbs below what had previously been my PR 1RMs. And these are after hammering out 20 prior reps, so I feel that I've made some good progress on both my bench and clean in just 2 weeks (now I hadn't really stalled prior to switching to this routine, but still).

Also, I weighed in at 243 today, down 4-5 lbs in about a week or so. Good or bad? Not sure, I was trying to up my intake so I could keep putting the strength on but obviously it's not high enough. I have noticed via Fitday that I've definitely been calorie light (only taking in around 3k and I knew that wasn't going to be nearly enough to put on any weight) but I think being sick has had a lot to do with a lack of appetite and weight loss. However, I have been getting stronger, so even if I'm essentially cutting a bit, that's not too bad. Bottom line, I came home from school (when I mark the start of my new found drive for strength/shape) 8/1 and I've gotten a lot stronger while losing around 15lbs, so that's a definitive win.

Damnit, I just wrote a blog.

Donnajo
11-10-2008, 08:35 AM
Thanks for the comment and explanation in my bench critique thread. That made it a lot clearer for me. Appreciate the input.

And feel better. Don't push it too hard when sick, but I am the worst person to say that because I never follow my own advice. :)

TheVrolok
11-12-2008, 08:01 AM
11/12/08
Madcow Workout 3.2

Squat
5x175
5x215
5x260
5x260

Incline Bench
5x115
5x135
5x155
5x175

Deadlift
5x195
5x235
5x275
5x310

Hypers
BW+25x2x8

Situps
BW+35x4x8

Finally almost over being sick .. still a little bit hanging around in the upper airway/chest but no more fevers which is nice. Felt pretty good in the gym today, all the weight was pretty easy (maybe I cut back squat too much? Eh, we'll see on Friday). Incline was easy. Dead felt good, felt like my grip might have been a little close to slipping on the last rep of the last set but I'm not sure. It was good today, weighed in at 243, so I haven't changed in the last two days. Though today I did drink quite a bit of fluids before getting to the gym (probably, almost 2L, so that's what? Roughly 2kg or 4.4lbs :P Did use the bathroom before hitting the gym so who knows).

TheVrolok
11-14-2008, 09:44 AM
11/14/08
Madcow Workout 3.3

Squat
5x175
5x215
5x260
5x305
1x355
8x260

Bench
5x120
5x150
5x180
5x210
3x245
8x180

Clean
5x95 (was supposed to be 85, but I really didn't feel like taking the 25lb bumper plates off, only to put them back on after a set)
5x105
5x125
5x150
3x175
8x125

Dips
BW+10x10
BW+25x10
BW+25x8

BB Curls
85x10
95x10
85x10

Tricep Extensions
75x10x3

Don't know what's going on with my squat. The first four sets of 5, killed 'em. Easy. Then bam, there just seemed to be a wall at 355. I've squatted 355 easily for multiple reps recently, not sure what's happened to me this week. I'm not sure if it's still something from behind sick this past weekend or what, but hopefully things will work out after I get this weekend of rest (off from work and off from the gym). Pretty disheartening to be honest. On a positive squat note, though, I got my pair of Do-wins in the mail yesterday so today was the first day to use 'em and damn, it was lovely squatting in those.

Bench was easy, cleans were easy. Shouldn't be a problem with the weight increase next week. We'll see though.

-JM-
11-14-2008, 02:43 PM
Man youre a shifting serious weight while still using Madcow. Impressive, Nice job!

TheVrolok
11-17-2008, 08:02 AM
Man youre a shifting serious weight while still using Madcow. Impressive, Nice job!

Thanks man, appreciate the encouragement. :)

TheVrolok
11-17-2008, 08:08 AM
11/17/08
Madcow Workout 4.1

Squat
5x180
5x225
5x265
5x310
5x355

Bench
5x120
5x155
5x185
5x215
5x245

Cleans
5x85
5x110
5x130
5x150
5x175

Weighted Hypers
BW+25x8
BW+35x8

Weighted Situps
BW+35x8x3

Squat felt MUCH better today. My knee was a bit sore from last week so I brought my foot position in a bit and that helped quite a bit. Took a lot of strain off my knee and put it (or so it feels) more on my glutes. Possible suspect depth on a few reps in my last squat set - I left my cell in the car and couldn't record/watch the set (like I've been doing recently to keep a tight eye on form). But all in all, squat was good. That was a load off my mind after an awful squat week last week.

Also, the 3x245 bench on Friday made me think I might struggle with the 4th and maybe not even get the 5th rep today, but nope, I made up my mind to kill all 5, and did damn near that. So that got me pretty stoked.

Cleans were just plain easy. I never actually tested my 1RM clean to set up this weight schedule so it would seem I underestimated a bit, oh well, it still feels like a good workout.

Already excited for Wednesday .. mmm deadlifts and incline bench.. and deadlifts! mmm.

-JM-
11-19-2008, 01:33 AM
Serious rep increase on your 355 SQ man. Awesome stuff!

TheVrolok
11-19-2008, 07:41 AM
11/19/08
Madcow Workout 4.2

Squat
5x185
5x225
5x265
5x265

Incline Bench
5x120
5x140
5x160
5x180

Deadlift
5x200
5x240
5x280
5x320

Weighted Situps
BW+35x8x10

Actually forgot to bring my weight cheatsheet to the gym so I didn't have the exact numbers with me .. however, I was right on with DL, and just a few lbs heavy per set on Squat/Incline so no harm done.

Today felt good, squat was easy (obviously - it's easy day!), though my right knee is still a little achy for some reason.

Incline bench was pretty easy - wish I woulda started out with a higher 1RM - I think I may make a 10lb jump for next week instead of the usual 5lb jump.

Deads felt great. It wasn't too long ago that 315x2 was rough. I think correcting my form a bit and getting some hyper work in has really kicked my dead up a notch and I foresee some decent gains before I hit that inevitable wall (now I hope I don't jinx myself).

I'm really enjoying this Madcow 5x5 routine - I do enough that I'm feeling beat when I leave the gym, but not too much - as soon as I get home I'm looking forward to the next workout.

TheVrolok
11-21-2008, 10:30 AM
11/21/2008
Madcow Workout 4.3

Squat
5x180
5x220
5x265
5x310
3x365
8x265

Bench
5x120
5x155
5x185
5x215
3x250
8x185

Cleans
5x85
5x110
5x130
5x150
3x180
8x130

Weighted Dips
BW+35x10
BW+35x7
BW+35x8

BB Bicep Curls
75x10
85x10
85x8

Tricep Extensions
75x10
75x8x2


Right knee still a bit sore, but feeling better. The whole day went well, cleans were pretty light. Like Incline on Wednesday, I might do a 'double jump' in weight next week. Got the 250x3 bench pretty easily. I probably could have (should have?) gone for 4 or 5 just to see, but I had no spotter. I think I could have gotten 4, no problem. Oh well, we'll see.

-JM-
11-21-2008, 06:02 PM
Solid stuff man.

Youve gotta hit that 250x5 on monday so as far as next friday is concerned for the new triple, I believe you made a good decision.

Keep it up.

TheVrolok
11-26-2008, 01:08 AM
11/24/08
Madcow Workout 5.1

Squat
5x180
5x230
5x275
5x320
2x365
(see below)
1x385
1x405

Bench
5x125
5x155
5x190
5x220
5x250

Cleans
5x95
5x120
5x140
5x165
5x185

Weighted Hypers
35x8x2

Weighted Situps
35x8x4

Ok, so I felt like garbage going to the gym today. Really wanted to skip it, but I decided to cowboy up. Basically, I haven't gotten more than 3 hours of sleep a night since Thursday night and this was my weekend to work, so I've worked 12's the last few days back to back. In addition, this means I haven't really been eating more than 1,500-1,800 cals a day - so I'm starving. I don't know what my deal with squat is .. I'm hoping today was just because I was exhausted, but I don't know. It's like I just hit a wall at 365x5.. I struggled with the first 2 reps, and the third that I attempted was a half-squat only because I knew if I took it to proper depth I wasn't coming up. This is after last week I did 355x5 and on Mon/Fri easily - so I'm hoping this indicates just my overall fatigue being the issue.

On the upside, my knees felt pretty good. Because I was so pissed I decided to do a set or two of singles just to see where my 1RM squat would be, I just couldn't believe that it was just 370-380 or so like my failures on 365 would make me think. So I killed 385, and did 405 with some difficulty but still got it. I just don't think those 1RM calculators work too well for me. Same thing goes for my bench, I could never have done 250 for 5 a month ago, so I've definitely gotten stronger - yet using a calculator for 250x5 yields a 1RM of 280, when I put up 275 around a month ago. So I think my 1RMs are actually a bit higher than the calculator would indicate. shrug.. Maybe at the 2 month Madcow milestone I'll take a week off or something, max on a Wednesday, and go from there.

Bench went alright, 250 felt heavy though, I can admit that. Although, I really only did 250x4 then a quick 250x1. My grip failed me after my 4th rep. For some reason my hands were much sweatier than usual and the bar started to slip down my palms on the way up for the 4th rep. I racked it just long enough to wipe my hands and hit another rep .. maybe no more than 5 seconds so I don't think it's too bad. Also, just take it off the rack for me is like doing 1/3 rep. :P F'ing long arms. :) I'll have to see what my new 3 feels like on Friday, I think this might be a wall for a bit until I get my protein intake up a bit. It definitely wasn't easy.

Cleans were the only great part of my workout today. Last Friday I said I wanted to jump weight a bit because it was still just too easy by the last set so today I did. I went 2 weeks ahead and used those weights. I wouldn't even say I really struggled with the last set of 5, but I definitely had to put some decent effort into the last rep or two. That felt good.

I really think my woes today were just due to a serious lack of food/sleep, but I'd rather that than skip a lift altogether.

TheVrolok
11-26-2008, 07:53 AM
11/26/08
Madcow Workout 5.2

Squat
5x190
5x230
5x275
5x275

Incline Bench
5x135
5x155
5x175
5x195

Deadlift
5x210
5x250
5x290
5x330

Weighted Situps
BW+45x8x4

So I forgot to bring the table with the weights I was supposed to do today ... so when in doubt, go on the heavy side. First set of squat was 10lbs heavier than I was supposed to do the rest were spot on. I wanted to increase weight on incline anyway because like I said last week, it's been too easy. So I went about 2-3 weeks ahead. For deads, I was 5lbs heavy for each set except the last which was spot on. So really, I did more weight and all went well.

Squat went easy today, knees felt great. Who knows about the heavy 5 wall I've been hitting since today was a light day. shrug.

Incline felt much better at this heavier weight, but to be honest, I think I could have done more. The 195 last set was not as hard as I thought it would be. It was slow, and I had to push out the last rep or two, but it wasn't heavy. Think I could have gone 10 lbs heavier at least.

Deads were good. A little worried my form broke down a bit on the last set, I'll try to post a vid soon so I can get some feedback; but I did it anyway. Felt pretty good. 330x5, not too bad. My grip slowed me down a bit, I had to waste an extra 5-10 seconds after the 3rd and 4th rep just trying to dry my sweaty hands because the bar felt so slick. Next week I'll remember to bring some chaulk, or maybe try mixed grip (I use double overhand now), or maybe... as a last resort, wrist straps.

Pretty good lift today.

-JM-
11-27-2008, 01:28 AM
Incredible strength man. That 405 squat is an awesome mile stone!

TheVrolok
11-28-2008, 09:31 AM
11/28/08
Madcow Workout 5.3

Squat
5x180
5x230
5x275
5x320
3x365
8x275

Bench
5x130
5x160
5x190
5x225
3x265
8x190

Cleans
5x95
5x115
5x140
5x165
3x190
8x140

Weighted Dips
BW+35x8
BW+35x6x2

Bicep BB Curls
85x10
85x8x2

Tricep Extensions
75x10x2
75x8

Good day of lifting. The 3x bench was supposed to be 260x3, but I did 265x3 instead. Oops. But awesome.

TheVrolok
12-02-2008, 11:49 AM
12/1/08
Madcow Workout 6.1 (sorta)

Squat
5x185
5x225
5x275
5x315

Bench
5x135
5x165
5x195
5x225
4x260
1x275
1x285 (10lb PR)


Cleans
5x110
5x130
5x150
5x170
5x190

Weighted Hypers
BW+35x8x3

Weighted Situps
BW+45x8x3


So, I forgot my spreadsheet of weights for this week, again, so I made it up as I went along. Got pretty close though. Except again, I went heavier on bench than I was supposed to - I thought it was 260 for the last 5, turns out it was supposed to be 255. Oops.

Also, I'm no longer following the Madcow squatting routine, and I might end up changing my routine. It's ski season, and I plan to ski 3 days a week at least. This just does not fit with squatting 3 times a week as well. I went up this past Sat and my legs were still sore from the heavy Friday workout. Not sure what I'm going to do yet though, I will not stop squatting completely. It's a shame too, I've been making good gains and definitely building muscle/definition in my quads/hammies. We'll see what I end up doing .. maybe 2x a week just 4 sets and a bit lighter - like today. Shrug.

I was bummed that I didn't get my 5th rep of 260 (I guess not as bummed now as I realized it was only supposed to be 255, and I did get 265x3 last Friday) so I decided to hit 275x1 and 285x1 as a little morale boost. 285 wasn't too bad, I hit a bit of a wall at the chest/tri's interface point but I was pretty fatigued from the 260x4 set so no biggie. Wanted to try 295, but no spotter that I trust, and a 260x4 set made it a no-go.

I'll miss my lift on Friday as I need to be out of state for business so I think this may be time to figure out/swap routines into something more conducive to a ski season (ie a non-squat based routine). I would like to try a ME session for bench/incline/dead/clean though, just to see what kind of progress I've made. I think all my 1RMs are up, I think I could definitely put up 295 on bench, maybe even break the 300 barrier (which would rock) so that would mean that in 5 weeks of the Madcow program I've put 20 lbs on my bench. Not bad.

Also, I weighed in at 242 today, which is a new low weight since returning from school. Losing bodyweight, increasing strength? Win.

We'll see!

TheVrolok
12-11-2008, 12:33 AM
12/8/08
Madcow Workout 6.1 (sorta.. again)

Squat
5x185
5x225

Bench
5x135
5x185
5x195
2x225
1x290 (5lb PR)
0x300

Cleans
5x95
5x120
5x145
5x165
5x190

Hypers
BWx8x3

Situps
BWx8x3

So today was my first day back after being out of state on business last week. I wanted to see where my 1RM bench was today. I absolutely killed 290, it felt like 265, easy. Then I just didn't get 300, I was pretty bummed. I really thought I should have gotten it. I think I either spent too much energy killing 290 or simply was not mentally prepared for 300 (soon as I have doubts about getting it up, it's over). Back to the grind, I'll give 1RMs a shot somewhere down the road, hopefully it'll be near my 315 goal. I'm still squatting sparingly as I want to kick up ski season and it's going ok so far. My legs felt great the last three days up on the mountain so that's good. I'll play it by ear.

TheVrolok
12-12-2008, 06:49 AM
12/10/08
Madcow Workout 6.2 (modified)

Squat
5x185
5x225
5x275
5x315

Incline Bench
5x125
5x145
5x165
5x190

Deadlift
5x210
5x265
5x295
5x335

Situps
3x20

Good workout today, squatting felt great. I think the few days off/few days of skiing/few days of light squat have let my legs recharge a bit. Incline wasn't too bad, it might be time to jump ahead another weak. The last set of 5 wasn't bad at all. Deadlifts felt good, I was a little worried that not deadlifting last week would kill me this week. Instead, I killed my 335x5.

TheVrolok
12-16-2008, 02:29 PM
12/12/08
Madcow Workout 6.3

Squat
5x185
5x225
5x275

Dead (wanted to check a quick 1RM for the race to 500 thread)
135x5
225x2
315x1
405x1

Bench
5x135
5x165
5x195
5x230
2x270
1x270
8x195

Cleans
5x95
5x120
5x145
5x165
3x195
8x145

Dips
BW+35x6x3

Bicep BB Curls
85x10x3

Tricep Extensions
75x8x3

Didn't get my 3x on bench. Had to rack it, wait like 5s then rep out the one. I just don't think it would have come up if I went right into it. My sleep/eating/work schedule has been absolute **** lately, so I'm not too surprised any gains have halted. Going to work with the same weights next week I think. I need to get back into a good routine.

TheVrolok
12-16-2008, 07:33 PM
12/15/08
Madcow Workout 7.1

Squat
5x185
5x225
5x275
5x315

Bench
5x135
5x170
5x195
5x230
3x265
2x265

Cleans
5x100
5x120
5x145
5x165
5x195

Situps
BW+45x10x3

Hypers
BW+35x8x3

Endurance wasn't there to get the 5x265, hopefully when I have the time to sleep more than 3-4 hours a night and eat better it'll come back. Rough time at work, but at least I'm still making it to the gym.

TheVrolok
12-22-2008, 02:34 AM
12/17/08

Squat
5x185
5x225
5x275

Incline Bench
5x125
5x145
5x170
5x195
1x225
1x245

Deadlift
5x215
5x260
5x300
5x345

Situps
BWx20
BWx15x2

Deadlifts went well, wasn't sure I'd get that last 5 but I chalked up and it went ok. I finished my last 5 of inclines and just wanted to see where my 1RM was .. so I put up 245, and I think I could probably put up 250, maybe 255 or 260. I had no spotter so I didn't want to risk it. This also leads me to believe that I should have been able to put up 300 on flat bench the other day, I just wasn't prepared for that rep. Still keeping squatting light as I'm in the throws of ski season and enjoying it.

TheVrolok
01-07-2009, 02:00 AM
1/6/09
Bench
135x8
185x8
225x6
245x3

Rack Bench Press
275x3
295x3
315x3
335x1

Hang Power Cleans
135x6
155x5
175x5
185x5

Dips
BWx12x3

Kneeling Crunches
150x10
150x8x2

Abs

I've been out of the gym for about two weeks now. Trying to get out to ski at least two or three times a week and having some other personal issues that is preventing me from getting to the gym/sleeping properly/eating well/etc. (aaahh fine.. f'ing women ;)). Regardless, I've wanted to change up the program a bit for the new year as I'm just plain ol' bored of the 5x5's. So I'm going to build back up the bit of strength I lost over my weeks off and see if I can settle into this new routine.

TheVrolok
01-09-2009, 11:31 AM
1/8/09
Deadlift
225x5
275x5
315x5
365x5
405x1
415x1

Seated DB Shoulder Press
45x10x3

Seated Cable Lat Rows
120x10
130x10x2

Seated Lat Pulldowns (Behind the neck)
100x10x2
100x6

Standing Bicep Hammer Curls
30x10x3

Hypers

Darracq
01-09-2009, 11:54 AM
1/8/09
Deadlift
225x5
275x5
315x5
365x5
405x1
415x1

Seated DB Shoulder Press
45x10x3

Seated Cable Lat Rows
120x10
130x10x2

Seated Lat Pulldowns (Behind the neck)
100x10x2
100x6

Standing Bicep Hammer Curls
30x10x3

Abs



Nice lifting. Did you back feel nice and rested after the time off.

TheVrolok
01-09-2009, 09:40 PM
Nice lifting. Did you back feel nice and rested after the time off.

Yeah it really did. Tell you what though, it's a good kind of sore today. :)

TheVrolok
01-09-2009, 09:45 PM
1/09/09
Incline Bench
135x5
155x5
175x5
195x5
215x5
225x3

Close Grip Bench
135x10
155x6
165x6
185x4x2

Incline Pec Flys
50x10x2
50x7

Tricep Extensions
75x10x3

Wrist Curls (wrist flexor)
25x10x3

Wrist Reverse Curls (wrist extensor)
15x10x3

Abs

I haven't been able to sleep more than 2-4 hours a night the past week or so and I think it's hurting recovery time .. but eh, I'm sure it'll come around. I'm off (work and lifting) this weekend so hopefully it'll be a restful one! I'm really enjoying this 'new program' of mine .. it's nice to do some of the exercises I really missed doing. We'll see if I decide to stick with it. I'm still not sure about the breakdown.

TheVrolok
01-13-2009, 06:05 PM
1/12/09
Squat
5x185
5x225
5x275
5x315
3x335

Upright BB Rows
75x10
85x10x2

Delt Pulls
20x10x3

DB Lat Rows
50x10
55x10x2

Standing Behind the Neck Press
115x6x3

Hypers

I should have done the press earlier as I was fatigued by the time I got to it, and I"m still figuring out appropriate weights. Shoulda gone heavier on the DB rows, but oh well. Also completely forgot to get a straight bicep exercise in, but no biggie.

TheVrolok
01-15-2009, 12:04 AM
1/13/09
Bench
135x5
185x5
225x5
255x3
275x1

Rack Bench Press
295x3
315x3x3
345x2

Hang Power Cleans
135x5
165x5
195x5
205x3x2

Dips
BWx12x3

Abs

I was most pleased with my cleans today. 205 didn't feel too bad. Honestly, I think I could have done the first set of 205 for 5 reps if I wasn't so rushed. I had to hustle through this workout because I was going to work and running late. I was maybe resting a minute in between sets, so I was a bit more out of breath than muscle fatigued. Who knows, though. Bench went ok, I still think I'm getting back the strength that wore away bit during my two week hiatus, but that's ok. Rack pressing is feeling good. Changing from a 3 day routine to a 4 day is definitely apparent. I can feel that extra day with the extra volume.

-JM-
01-15-2009, 03:03 AM
All heavy as usual man. Nice work, especially with the extra intensity.

TheVrolok
01-15-2009, 11:22 PM
1/15/09

Dead
225x5
275x5
315x5
375x5
425x1
435x1 (+20lb PR)

Pullups (assisted @8)
10
8x2

Seated DB Shoulder Press
50x10x3

Seated Cable Lat Rows
130x10x3

DB Hammer Curls
30x10x3

Hypers

The last dead rep wasn't as bad as I thought. I think my max PR is probably a bit higher.. hoping to pull 445 next week. We'll see.

TheVrolok
01-17-2009, 04:50 AM
1/16/09

Incline Bench
135x5
165x5
185x5
205x5
225x5

Close Grip Bench
135x8
165x8x2
185x8x2

Incline Cable Pec Flys
50x10x2
40x10

DB Pec Flys
30x10
40x10x2

Wrist Curls
30x15x3

Abs

TheVrolok
01-20-2009, 04:09 AM
1/19/09

Squat
185x5
225x5
275x5x2
315x5

Standing Behind the Neck Press
115x10
115x8x2

Upright BB Rows
105x10x3

Delt Pulls
20x10x3

DB Rows
60x10x3

Hammer Curls
35x10x3

Hypers

TheVrolok
01-31-2009, 09:20 AM
1/22/09

Dead
225x5
275x5
335x5
385x5
425x1
455x0 (got it 2 inches off the ground.. just couldn't get it any further)
445x0 (like it was bolted to the ground)
405x1x2

Pullups
10x6x3 @8

Seated Shoulder Press
50x10x3

Seated Rows
135x10x3

Hammer curls
35x10x3

Hypers

I wasn't up for 455 mentally and just flat out couldn't get it out.. I shouldn't have tried +20 from my last PR anyway .. but I talked myself outta the rep before I even touched the bar.

TheVrolok
01-31-2009, 09:24 AM
1/26/09

Squat
185x8
225x8x2

Standing Military Press
115x10
115x6x2

DB Rows
60x10
65x10
70x10

BB Curls
105x10x3

Upright Rows
95x10x3

Hypers

TheVrolok
01-31-2009, 09:28 AM
1/30/09

Bench
135x5
185x5
225x5
255x2
275x1
225x5
225x5

Rack Press
315x2x2

Incline Bench
135x5
165x5
185x5
205x5
225x2x2

Cleans
135x5
165x5
185x5
205x5
215x1 (+10 PR)
225x1x2 (+ another 10, so +20 PR)

Dips
BWx15x3

Abs

I've been missing the gym a lot recently. Rough days at work, issues with a woman (<insert tale of heartbreak and woe here>), lack of sleep, etc. etc. On the positive side I have been able to get some good skiing in, so it's a toss up. I knew today was going to be bad and I can really tell I lost some strength on my bench. 275 did not go up as easily as it should have, but I think my 1 RM is still nearly the same. The rack press was hard, much harder than it had been in previous weeks. But then, I've got a new PR clean, so who knows. Also, down to 235 lbs.. that's 20 lbs in six months while increasing strength. Not too shabby.

TheVrolok
02-03-2009, 01:18 AM
Just making this post to keep myself organized and have an idea of the changes in my routine. So after spending a few months on Madcow 5x5's I wanted some variety and 4 days in the gym hitting the weights. So I decided on a push/pull split. Monday/Thursday would be pull days (with squat) and Tuesday/Friday would be push days. I've switched up this routine a bit and this is what I'm working with now:

Monday
1 Squat
2 Hang Power Cleans
3 Upright Rows
4 Delt Pulls
5 DB Rows
6 Hammer Curls
7 Hypers

Tuesday
1 Bench
2 Rack Press
3 Military Press
4 Dips
5 Tricep Extensions
6 Forearms
7 Abs

Thursday
1 Dead
2 Pullups
3 Seated Cable Lat Rows
4 BB Curls
5 Incline Rows
6 Lat Raises
7 Hypers

Friday
1 Incline Bench
2 Close Grip Bench
3 DB Flat Bench
4 Seated DB Shoulder Press
5 Pec Flys
6 Tricep Pushdowns
7 Abs

TheVrolok
02-04-2009, 12:20 AM
2/2/09

Squat
185x8
225x8
275x8
295x6

Hang Power Cleans
135x5
175x5
195x5
205x5x2

Delt Pulls
25x10x3

Upright Rows
105x10x3

DB Rows
70x10x3

Standing Hammer Curls
35x10x3

Hypers

TheVrolok
02-04-2009, 08:21 AM
2/3/09

Bench
135x5
185x5
225x5
255x3x2

Rack Press
315x3x4

Behind the Neck Press
115x10x3

Dips
BWx15
BWx10x2

Tricep Pushdowns
90x10
100x10x2

Forearms

Abs

TheVrolok
02-06-2009, 01:26 PM
2/5/09

Dead
225x5
275x5
315x5
365x5
395x5
445x1
455x1 (+20 PR)
465x0 (did get it maybe a cm off the ground :P)

Pullups
BWx10 @6
BWx7 @8
BWx8 @8

Bear Claws
35x10x3

Seated Cable Row
130x10
140x10x2

Incline Rows
90x10x3

Standing DB Hammer Curls
40x10
45x8x2

Hypers

Pretty damned good day in my book. +10 on my 5x dead, and +20 on my 1RM so that's positive both ways. I think I have a lot more to put on my 5x as well, think I could have gotten 405, maybe 415. Also, I think without 445 and 455 rep, 465 may have been obtainable. We'll see. My back was pretty dead for pullups, I did get my first set on 6, and got decent reps on 8 so it's still a fair improvement. Added bear claws, or at least that's what I call 'em, just for fun. Added some weight to my seated cable row, great. Added incline rows again.. I like 'em.. but man, my back/bi's were dead by this point, the last few reps on each set were rough. Also put weight on my hammer curls, the last set was pretty rough but I did 'em. Needless to say, my back and bi's are toasted ... in a good way.

TheVrolok
02-07-2009, 11:50 AM
2/6/09

Incline Bench
135x5
185x5
205x5
225x4
225x3
245x1
255x1 (+10 PR)

Flat DB Bench
70x5
85x5
90x5
95x3
100x3

Close Grip Bench
135x10
165x8
185x6

Upper Pec Cable Flys
50x10
70x10
65x10

Lower Pec Cable Flys
22.5x10
17x5x10x2

Tricep DB Extension
60x10
60x6

Abs

I was pretty spent after just inclining and flat pressing. I really enjoyed both tho.. it was just to get some DBs and flat bench with 'em. Especially nice that I was able to hit 3 reps at 100. I really just wanted to see if I could press 100's. Will probably drop the weight next time to get some more reps in, then again, maybe not. This 4 day split has turned out to have a lot more volume than I anticipated .. I might be cutting the number of sets/reps back a bit. I'm glad I got 4 days in this week, it felt good. I made a lot of gains in different areas so I'm pretty stoked.

TheVrolok
02-10-2009, 02:40 PM
2/9/09

Squat
185x8
225x8
275x8
295x6
315x6

Cleans
135x5
175x5
195x5
205x5
225x2x2

Delt Pulls
25x15
25x10x2

Upright Rows
105x10
115x10x2

DB Rows
75x10x3

Standing Hammer Curls
40x10x3

Hypers

TheVrolok
02-14-2009, 06:08 PM
2/14/09

Bench
135x5
185x5
225x5
255x3
275x1
295x0 (almost had it)

Rack Press
315x4
325x2
335x2

Incline Bench
135x5
175x5
195x5
225x3

I've been sick all week. That and a few extra hours and ****ty sleep and I just didn't get into the gym. I just wanted to get in today to get some sort of work for my arms this week. 1.5 days in the gym this week.. absolutely awful. I am feeling better, and hopefully tomorrow I'll have time to get a solid 10 hours of recovery sleep in and then I'll be able to kick off another good 4 day week this coming Monday. Ugh, I'm at work now, and I just want to be sleeping. :P

-JM-
02-14-2009, 06:33 PM
Strong stuff man. Make no mistake about that! Youre getting back into it nicely. No rush.

TheVrolok
02-18-2009, 03:45 PM
2/16/09

Squat
185x8
225x8
275x8
315x5
335x4

Cleans
135x5
175x5
195x5
215x3
205x2x2

Delt Rotators
30x10
25x10x2

Upright Rows
115x10x3

DB Rows
80x10x3

DB Hammer Curls
40x10
45x10x2

Hypers

Terrible weak last week, terrible sleep schedule, etc.. these past few have been rough, so hopefully next goes a 'lil better. Snow storm coming though, so hopefully the roads aren't too bad/the gym doesn't close.

TheVrolok
02-19-2009, 01:30 PM
2/17/09

Bench
135x5
185x5
225x5
245x5
275x1
225x6

Rack Press
315x2x3

Dips
BWx15
BWx12x2

Behind the neck press
115x6x3

DB Pec Flys
35x10
40x10x2

Abs

Doing dips before behind the neck hurt me, I just forgot and messed it up. :P Fairly good lift considering last week was garbage. Felt like I got a good workout in. Weighed in today, still at 235. Not terrible.

TheVrolok
02-20-2009, 08:22 PM
2/19/09

Dead
225x5
295x5
335x5
405x5
425x1
475x0 (got it to the knees, just couldn't get it all the way)

Pullups
BWx10 @6
BWx6 @6
BWx7 @6

Incline Rows
90x10
100x10x2

DB Hammer Curls
45x10x3

Seated Cable Rows
130x10
140x10x2

Hypers

TheVrolok
02-24-2009, 02:47 AM
2/23/09

Squat
205x8
245x8
295x8
335x6
355x2
365x1x2

Cleans
135x5
175x5
195x5
205x5
215x5

Delt Cable Rotators
25x10x3

DB Hammer Curls
45x10x3

Hypers

TheVrolok
02-26-2009, 08:56 PM
2/24/09

Bench
135x5
195x5
235x5
255x4
265x2

Rack Press
315x4
335x2x2

Behind the Neck Press
115x10
125x8
125x10

Dips
BWx15
BWx12x2

DB Pec Flies
45x10x3

Abs

Med school interview tomorrow, cut it short.

TheVrolok
02-27-2009, 04:34 PM
2/26/09

Dead
225x5
295x5
355x5
405x2
425x1

Pullups
10@6
9@6
8@6

Seated Cable Rows
140x10x2
150x10

Hypers

Incline T-Bar rows
100x10
110x10
125x10

DB Hammer Curls
50x10x2
30x15
20x20

I just had no pep for deads today. I don't know what my deal was. I've slept fairly well (5-7) a night for the last few nights. Haven't pulled any 24s this week. My diet was somewhat garbage (had to go out of town and ate fast food for 3 meals - ick) but not terrible. I did tear open a callous on my left hand the other day and that may have limited my grip more than I realized. Perhaps I was favoring that hand and just didn't have the grip strength. 405 felt heavy, and man, I barely pulled 425. With a PR of 465 that wasn't too too bad, 425 feeling heavy was a major bummer. Went up weight in all the other exercises I had today, though. Who knows, maybe it just wasn't a dead day.

TheVrolok
03-04-2009, 08:26 PM
3/2/09

Incline Bench
135x5
175x5
195x5
215x5
225x5
235x3

Flat DB Press
80x10
80x8x2

Close Grip Bench Press
135x10
155x10
175x7
195x6
205x5
215x3
225x1
235x1
245x0

Pec Cable Flys
60x10
60x8x2

Seated DB Shoulder Press
50x10
50x8
50x6x2

Kneeling Crunches
150x10x3

Tricep Cable-Rope Extensions
30x20x3

Abs

TheVrolok
03-04-2009, 08:55 PM
3/3/09

Squat
195x8
245x8
275x8
295x8
315x6
335x2

Cleans
135x5
185x5
195x5
205x5
215x5

Delt Rotators
30x10x3

Upright Rows
115x10x3

DB Hammer Curls
45x10x2

Hypers

DB Hammer Curls
25x20x2

DB Cable Curls
20x20

-JM-
03-05-2009, 06:37 AM
Nice job man. Lotsa Cleans in there and heavy too!

TheVrolok
03-08-2009, 12:58 AM
3/7/09

Bench
135x10
225x9
245x5
255x3
265x2
275x1
285x1
295x0 (almost had it.. bummer)

Behind the Neck Press
115x10
125x10x2

Dips
BWx12x2
BWx10

Incline DB Pec Flys
35x10
40x10x2

Tricep Pushdowns
100x10
110x10x2
40x20x2

Forearms

Abs

TheVrolok
03-10-2009, 01:45 AM
3/9/09

Dead
225x5
295x5
335x5
365x5
415x3
475x0 (almost f'ing had it.. right at the knees, an inch more and I woulda been able to finish it. ugh)
315x5

Pullups
10@6x2
9@6

Seated Cable Rows
150x10x3

Bicep Hammer Curls
50x10x3

Hypers

Incline T-Bar Rows
115x10x3

TheVrolok
03-14-2009, 03:25 AM
3/12/09

Incline Bench
135x5
185x5
205x5
225x5
235x4
185x10
185x8

DB Flat Bench
80x10
80x9
80x8

Close Grip Bench
135x8
155x5
175x5
195x4

Seated DB Shoulder Press
50x10x2
50x8

Tricep Cable/Rope Pushdowns/Extensions
60x10x3

Abs

TheVrolok
03-18-2009, 03:37 AM
3/15/09

Squat
195x8
245x8
275x8
315x8
345x8

Cleans
135x5
175x5
195x5
205x5
225x3x2

Delt Rotators
30x10x3

Upright Rows
115x10x3

DB Hammer Curls
50x10x3

Hypers

DB Rows
85x10x3

Bicep Cable Curls
40x15x2

Bicep Cable-Rope Curls
60x15
80x15

TheVrolok
03-21-2009, 03:14 AM
3/20/09

Bench
135x5
225x9
245x4x2
265x1
275x1
235x5
205x8
185x8
135x15

(bizarre reps, I know, I was just bored and I don't know what I want to do something - superset, 5x5, pyramids.. I dunno)

Behind the Neck Press
125x8x3

Dips
BWx12x3

Upper Pec Cable Crossovers
50x10
60x10x2

Iso Tricep Pulldowns
50x10x3

Lower Pec Cable Lifts
17.5x10x3

Tricep Extensions (over the head, rope)
60x10
80x10x2

Abs

TheVrolok
03-23-2009, 11:03 PM
3/23/09

Dead
225x5
295x5
365x5
415x4
315x5
315x5
225x10

Pullups
10@6
8@5x2

Seated Cable Rows
150x10x3

Cable Bicep Curls (both arms)
90x10x3

Hypers

T-Bar rows
115x10
125x10
135x9

DB Hammer Curls
30x10x3

TheVrolok
03-29-2009, 01:54 AM
3/28/09

Incline Bench
135x5
185x5
205x5
225x5
235x3
245x1
255x1
185x8

DB Flat Bench
80x10
80x6
80x8

Close Grip Bench Press
135x8
185x5
205x4x2

Seated DB Shoulder Press
40x10x3

Tricep Pushdowns
85x10x3

Lower Pec Cable Crossovers
30x10x3

Been out playing sports the last few weeks now that the weather has warmed up a bit.. not getting in the gym as frequently and it looks like the weights took a hit today. Oh well.

TheVrolok
04-01-2009, 01:48 AM
3/31/09

Squat
225x8
275x8
315x8
345x4
365x1
385x1
405x1

Cleans
135x5
185x5
195x5
205x5
225x2
235x2

Hypers

DB Hammer Curls
50x10
35x15
20x20

Pullups
10@6x2

Bicep Barbell Curls
45x15x2

Only had 25 mins to finish lifting after cleans so I really had to hustle. Could have squatted heavier than 405, just didn't have the time. Felt like seeing what kind of single I could still do after not really going heavy in months.

TheVrolok
04-06-2009, 12:30 AM
4/2/09

Bench
135x5
225x5x3
235x4x2
245x2
265x1
275x1

Flat DB Bench
80x10
80x8
80x6

Dips
BWx12x3

Upper Pec Cable Crossovers
60x10x3

Lower Pec Cable Crossovers
30x10x3

Tricep Pushdowns
90x10x3

Abs

TheVrolok
04-06-2009, 12:33 AM
4/4/09

Dead
225x8
275x6
315x5
365x5
415x2
425x2
315x5x3
225x8

Pullups
10@6
8@6
6@6

Seated Cable Rows
150x10x3

DB Bicep Curls
40x10x3

T-Bar Rows
135x6x3

Bicep Barbell Curls
45x20x3

Hypers

Cardio (Some HIIT) first time in months

Felt really weak today, and I'm not sure how I feel about the deadlift volume. I really need to get back into a solid 3/4 days a week. This 2-3 days a week thing is **** and I'm paying for it.

TheVrolok
04-08-2009, 09:12 PM
4/7/09

Incline Bench
135x5
185x5
205x5x2
225x4x2
245x1

Flat DB Bench
80x10
80x8
80x6

Close Grip Bench
135x8
185x4x4
195x4

Tricep Pushdowns
90x10x2
100x10

Pec Cable Crossovers 60x10x3

Cardio (HIIT)

Really had no energy today .. went after work. I just need to go before work, after work I'm too dead. Should be changing my routine sometime soon..

TheVrolok
04-14-2009, 10:55 PM
4/13/09

Took a few days off, starting a new routine.. need a change of pace. Going to work with Jim Wendler's 5/3/1 leaning toward the bodybuilding version. However, I refuse to do away with cleans/close grip bench and a few other things. So here's today.

Squat
Warmup (8x225)
305x5
325x5
345x5

Front Squats (not in the program.. but hey.. I haven't done 'em in years and wanted to)
135x10
145x10
155x6

Cleans
135x5
185x5x2

Leg Press
270x15x3

Leg Extensions
50x30x3

Leg Curls
75x15x3

DB Hammer Curls
45x10
40x15
20x20

So it was essentially workout 1 of 5/3/1 but I added cleans/front squat/some curls. I know it's deviating from the proper but oh well. I really enjoy cleans and I lowered the total reps and weight so it's less of an energy sink. Also added front squat, but reduced the number of sets from the other accessory leg work so I think it'll balance out. I do have to say, though, that the front squats were fun - the weight was really light but man, my shoulders just hurt holding the bar.. need to work on proper placement and form.

Weighed in at 231.. that's essentially 20-25 lbs down in the last 4 months .. not bad. Still cutting and not really losing strength.

-JM-
04-15-2009, 02:33 PM
GL with the 5 3 1.

I see your getting the front squats in there too. I put them on Deadlift day as an assistance. Works pretty well. No reason not too include the cleans and CGBP. No reason at all.

TheVrolok
04-19-2009, 12:01 AM
4/16/09

5/3/1 Weak 1 Day 2

Bench
185x8 Warmup
205x5
230x5
245x5

DB Incline Press
35x20
40x20
45x20
55x17

Dips
BWx15x2
BWx12x2

Fly's
35x12x2
40x12
45x12

Tricep Pushdowns
50x20
70x20
80x20
80x16

Cardio

Not a bad workout.. still trying to figure out what kind of weight I should use for these 10-20 sets.. I'd like to hit failure around 17-18 so obviously I'll need to go a bit heavier in the future.

TheVrolok
04-19-2009, 02:36 PM
4/18/09

Dead
225x8 (warmup)
345x5
375x5
395x0 (just wow)
315x5

Chins
BWx10x4@7

DB Rows
70x15x3

Hypers
BWx10x4

Cable Bicep Curls
40x10
30x15
20x20

Leg Raises
4x15

Cardio

I can't even begin to say how infuriated I was about my deads today. I don't know what the deal was.. I've been cutting so my diet has been low (caloric intake wise), I haven't slept all too well of late, I've slacked to some degree in the last few weeks, etc. etc.. but man, 395 may as well have been bolted to the ground today. I used to pull 405x5 fairly easily just a month or two ago.. I'm hoping I bounce back from this, I was epically defeated. Ouch.

-JM-
04-20-2009, 01:51 AM
You get days like that. You'll be back at it and beyond in no time.

TheVrolok
04-23-2009, 12:41 AM
4/21/09

531 Week 2 Day 1 (Cycle 1)

Military BB Press
115x5 (warmup)
135x5
155x5
165x4

DB Military Press
40x10
45x10x3

Upright BB Rows
115x10
95x10x3

Seated Cable Rows
120x15x4

BB Curls
65x10
75x10
85x10x2

Side DB Lat Raises (over the head)
20x10x4

Abs

Never really military pressed before, so I had no idea where to start my work sets.. my guesses seemed to workout ok, though. I'll use the 165x4 for the calculation in the 531 chart for my next workout.

TheVrolok
04-25-2009, 06:28 PM
4/23/09

531 Macro 1 Micro 2

Squat
(Warmup) 225x5
325x3
345x3
365x3

Front Squat
135x10
155x10
185x7

Leg Press
290x15x4

Cleans
135x5
185x5
195x5
205x5

Leg Extensions
50x30x4

Bicep Cable Iso Curls
40x10
30x15
20x20

Leg Curls
70x15x4

Abs

As per some Flynn advice I stuck with the clean grip for the FS today .. kept the thumb/pinky off the bar and it felt better than last week. I think my grip/wrists are still limiting me here, but it'll just take a bit longer to get used to it. I think my wrist flexibility is the issue. My wrists were pretty sore for a good few minutes after my last set. A few more adjustments and some flexibility and things will improve. Back squat was fairly easy today. Felt pretty good. Still only my second true leg day in years, so my quads were pretty beat but it felt good. Not a chance of cardio today. :P

TheVrolok
04-28-2009, 09:13 PM
4/27/09

Bench
Warmup (185x8)
230x3
245x3
260x3

Incline DB Press
50x20x2
50x16
50x18

Dips
BWx12x4

Flys
40x12x4

Tricep Pushdowns
70x20x3
70x18

Skipped cardio today.. still feeling a bit under the weather.

TheVrolok
05-19-2009, 02:41 AM
5/15/09

513 Macro 1 Micro 2 Day 3

Dead
225x8
275x5
350x3
370x3
390x3

Chins
BWx10x4@7

DB Rows
70x15x4

Hypers
4x10

Hanging Leg Raises
4x15

BB Bicep Curls
65x15x4

Due to some illness and a vacation it's been 2.5 weeks since I've been in the gym. It was a nice break.. but it felt good to be back.

TheVrolok
05-19-2009, 02:43 AM
5/18/09

531 Macro 1 Micro 2 Day 4

Military BB Press
115x5
144x3
155x3
160x4

DB Military Press
45x10x2
50x10x2

Upright BB Rows
95x10
115x10x3

Seated Cable Rows
120x15x2
130x15x2

DB Hammer Curls
45x10
40x10x3

Side Lat Raises
20x10x4

TheVrolok
05-24-2009, 01:55 AM
5/22/09

531 Macro 1 Micro 3 Day 1

Squat
225x8
305x5
345x3
385x1

Front Squat
135x10
155x8
175x6

Leg Press
305x15
305x10x3

Leg Extensions
65x30x4

Leg Curls
70x15x2
80x15

It's been rough getting into the gym lately .. for whatever reason I've had trouble sleeping more than 3-4 hours a night and I'm just not nearly well enough rested to get a good lift in.. hopefully my sleep schedule evens out soon.

Didn't have time for cleans as this was a quick lift before work. Squats felt good. Leg press was hard. My quads/knees were (are) killing me. Going to drop a bit of weight to get the reps back up next week.

TheVrolok
06-03-2009, 02:11 AM
531 Macro 1 Micro 3 Day 2

Bench
185x8
225x5
245x3
275x1

Incline DB Press
50x20x2
50x12x2

Dips
BWx10x4

Flys
40x12x4

Tricep Pushdowns
70x20x3
70x15

Fatigued really quickly today.. felt worked, but really felt weak quick.

TheVrolok
06-03-2009, 02:13 AM
513 Macro 1 Micro 3 Day 3

Dead
225x8
325x5
370x3
415x3

Chins
BWx10x4@7

DB Rows
70x15x3

Hypers
3x10

Hanging Leg Raises
2x15

BB Bicep Curls
65x15x2

Was rushed.. had to hustle to the gym before work. Killed my deads. 415 was supposed to be a 1, wasn't too bad for 3, probably could have done 4 or 5. Maybe I'm getting that dead strength back that seemed to vanish a few weeks back.

TheVrolok
06-12-2009, 10:10 PM
513 Macro 1 Micro 3 Day 4

BB Military Press
135x5
155x3
170x1

DB Military Press
45x10x4

Upright BB Rows
115x10x4

Seated Cable Rows
140x15x3

DB Hammer Curls
40x10x3

Side Lat Raises
20x10x3

TheVrolok
06-12-2009, 10:13 PM
513 Macro 1 Micro 4 Day 1

Squat
225x5
245x5
265x5
285x5

Front Squat
135x8
155x8
185x6

Cleans
135x5
205x4
205x3
205x2

Leg Press
290x15
290x10x3

Leg Extensions
70x30
65x30x3

Leg Curls
75x15x4

Abs

TheVrolok
08-24-2009, 07:39 PM
Long story short I did some damage to my back doing.. who knows what.. yard work? in the gym? construction for one of my summer projects? No idea, regardless, I'd been waking up after 4-6 hours with back pain so bad I couldn't take a breath without wincing. Unfortunately, I didn't have any health insurance at the time (after I finished my last job (and didn't feel like COBRAing) and prior to starting school where I'd get my new insurance. So I tried sleeping on different surfaces, stretching, etc.. and it just wouldn't go away. Finally, now that I'm in school and have insurance again, I was seen by a doc, and after some rehab work it's back to 90% or so. I wake up a bit sore, but don't really have the pain anymore - knock on wood. I didn't want to lift while my back was so sore and I couldn't see a doc so now that things are well, I'm trying to get back into it. Just going to start my 5/3/1 over again.

TheVrolok
08-24-2009, 07:41 PM
So my most recent lift was just an hour in the gym to bench/squat/clean/dead to see where I was at. Went something like this:

Bench
185x8
225x4
235x2
245x1
255x1

Squat
225x6
275x6
315x6

Cleans
135x5
185x4
205x4

Dead
225x6
275x6
315x6

That last rep of bench was rough.. my max at this time is probably around 255/265, squats/deads were easy - just didn't want to push it. Cleans were fairly heavy at 205, but we'll see. Going to start Day 1 of my restarted 531 next week.

TheVrolok
08-25-2009, 06:37 AM
531 Macro 1 Micro 1 Day 1

Squat
225x5
275x5
295x5
315x5

Leg Press
270x15x4

Leg Extension
60x30x2
75x30x2

Leg Curls (iso leg)
55x15x4

Weighted Situps
25x10x3

Squat was easy, going to add more weight there - actually, the whole day was fairly easy but wanted to ease into it. Still a good workout.

TheVrolok
08-27-2009, 07:03 AM
531 Macro 1 Micro 1 Day 2

Bench
190x5
205x5
215x5

Incline DB Press
45x15x4

Dips
BWx7x4

Flys
30x12x4

Tricep Pushdowns
70x15
70x10
60x12x2

Good workout but I didn't feel to much in my pecs. Bench was easy, my tris felt crushed.

TheVrolok
09-02-2009, 06:58 AM
531 Macro 1 Micro 1 Day 3

Dead
225x5
275x5
295x5
315x5
365x1
405x1
425x1
445x1

Chins
160 assist 7x4

Lat Cable Rows
135x15x4

Leg Raises

Hypers

Well, dead went way better than I thought they would. Clearly didn't lose much on my dead which is bizarre as my back was the problem. Still had more gas in the tank after 445 but I figured I had enough volume for the day. Chins were absurdly hard. Not sure if I was beat from dead or the machine was too narrow for my fairly broad shoulders or i'm just a sissy. Probably a bit of all three.

TheVrolok
09-16-2009, 07:19 PM
531 Macro 1 Micro 1 Day 4

Military Press
115x5
125x5
135x5

Seated DB Military Press
45x10
50x10x2
55x10

Upright Rows
95x10x4

Side Lat DB Raises
20x10x3

Cable Iso Curls
50x10x4

Barbell Curls
50x20x2