Weights > Oscars ... what were you thinking?
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Weights > Oscars ... what were you thinking?
Tuesday - deadlift:
A1. Deadlift:
135 x 8
225 x 6
315 x 5
435 x 3
489 x 3
545 x 3
B1. Back extensions:
5 sets of 15
C1. Unilateral leg press:
180 x 15
180 x 15
180 x 15
180 x 15
180 x 20
D1. Hanging leg holds:
5 sets of ~30 seconds
Cardio:
box jumps
pre-wo bw: 269.9
Comments:
Was hoping to get more reps on the deadlift, but pulling for reps has always been tough for me.
Not sure how much lifting will get done over the next week and a half, as I'll be all over the place interviewing. Yay.
Thursday - Bench:
A1. Bench Press:
45 x 10
135 x 8
185 x 5
225 x 3
250 x 3
285 x 10
B1. Incline dumbbell bench:
55s x 15
55s x 15
55s x 15
55s x 12
55s x 12
C1. Dumbbell rows:
60 x 15 per arm
60 x 15 per arm
60 x 15 per arm
60 x 15 per arm
60 x 15 per arm
D1. Straight bar tricep pressdowns:
50 x 15
50 x 15
50 x 15
50 x 15
50 x 17
pre-wo bw: 274.4
Comments:
Well, haven't been in the gym in over a week. Weight felt heavy, but still got some decent reps on everything. Can't wait till all this interviewing + thesis is over.
Welcome back. 285 x 10 is a great bench.
Not sure if I'm really back or not, but thanks :) I've still got a few airplane rides ahead of me the next few weeks.
Friday - Squats:
A1. Back squat:
45 x 10
135 x 8
185 x 5
225 x 4
295 x 3
340 x 3
380 x 4
B1. Back extensions:
bw x 15
bw x 15
bw x 15
bw x 17
bw x 18
C1. Hack squat machine:
135 x 15
135 x 15
135 x 15
135 x 13
135 x 13
D1. decline situps:
bw x 15
bw x 15
bw x 15
bw x 12
bw x 12
Comments:
Surprised myself on the fourth rep of squat. Tired. Time for bed.
Sunday - Overhead day:
A1. Barbell Overhead Press:
45 x 10
95 x 6
115 x 4
135 x 3
160 x 3
180 x 5
B1. Pushups:
15
15
13
14
14
C1. Dumbbell Shrugs:
70s x 15
70s x 15
70s x 15
70s x 15
70s x 15
D1. Overhead Tricep Extensions:
55 x 15
55 x 15
55 x 15
55 x 15
55 x 15
Cardio:
2 laps of Farmer's Walks with 100s
Comments:
Accidentally misloaded the overhead press. Should have been 135, 150, 170. Oh well.... guess that shows my mind's not in it. March Madness + Thesis all day = Dave go crazy.
Thesis all day make anyone go crazy, that's for sure. Good lifting brother man.
Thank you very much. Only another three weeks of the thesis, and I should be golden!
Tuesday - Deadlift:
A1. Deadlift:
75kg x 8
125kg x 5
175kg x 5
435 x 5
495 x 3
545 x 4
B1. leg curls:
50 x 15
50 x 15
50 x 15
50 x 12
50 x 11
C1. Unilateral leg press:
5 sets of 15
D1. hanging leg raises:
5 sets of ~30 sec
pre-wo bw: 272.2
Comments:
Got two job offers today. MeridianLink in Orange County and AMD in Austin, Texas. Got some ponderin' to do. I'm thinking I will go with Austin, even though I hate hot weather!
Austin,TX hell yeah! I live in the DFW area, but man Austin is a pretty hopping place. That and San Antonio, awesome places. Either way, awesome lifting and good luck with either one of those jobs.
Yea, I've heard great things about Austin. Good music scene, good outdoors, and lots of people. What more could ya ask for?
Thursday - Bench day:
A1. Bench Press:
45 x 10
135 x 8
185 x 6
235 x 5
270 x 3
300 x 8
B1. Dumbbell incline press:
55s x 15
55s x 15
55s x 15
55s x 11
55s x 11
C1. Bentover dumbbell rows:
65s x 15
65s x 15
65s x 15
65s x 15
65s x 14
D1. straight bar tricep cable pressdowns:
55 x 15
55 x 15
55 x 15
57.5 x 14
57.5 x 14
Comments:
Coming in, I wasn't sure if I'd be able to bench, since I wouldn't have a spotter. But I got lucky and someone was there to hand off for me, so that rocked. I think I'm starting to get my bench strength back, so maybe by the end of the semester, I'll take another stab at 400.
Also, yesterday, I went to the Illini basketball game and they disappointed yet again. Can't say that I'm surprised, but it would be awesome if they at least tried once in a while.
Sunday - overhead day:
A1. Military press:
45 x 12
95 x 10
105 x 8
140 x 5
160 x 3
180 x 7
B1. Pushups:
15
15
15
15
11
C1. Dumbbell shrugs:
75s x 15
75s x 15
75s x 15
75s x 15
75s x 15
D1. Overhead dumbbell tricep extensions:
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15
Cardio:
None
Deload Week...
Tuesday - Deadlift:
A1. Deadlift:
75kg x 8
230 x 5
297 x 5
345 x 5
B1. leg curls:
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
C1. Unilateral leg press:
180 x 15
180 x 15
180 x 15
180 x 15
180 x 16
D1. hanging leg raises:
5 sets of ~30 sec
pre-wo bw: 272.8
Comments:
Pretty tired today so I'm glad it's a deload. Working on a conference paper due Thursday and my thesis for next week. Yay!
Oh yea, and I accepted a job in Austin. I'm really going to miss this place :(
Friday - squats:
A1. Back squat:
45 x 10
135 x 8
135 x 8
185 x 7
225 x 6
275 x 3
315 x 5
365 x 4
405 x 1
425 x 1
B1. Back Extensions:
16
16
16
16
18
C1. Hack squat machine:
135 x 15
135 x 15
135 x 15
185 x 10
185 x 10
D1. decline abs:
15
15
15
12
12
Cardio: none
Comments:
I haven't squatted in a long time... took weeks off. So I wasn't sure whether to deload like I've been doing with everything else. I decided to go moderately heavy and it felt alright. Then went to Texas Roadhouse and some gooood food. I won't be able to get that when I move to Austin, that's for sure.
Also, thesis due to my professor Wednesday morning. Time to enter panic mode.
Great squats and good luck with your thesis.
Thursday - bench day:
A1. Bench Press:
45 x 10
135 x 10
185 x 8
210 x 5
245 x 5
275 x 11
B1. Overhead dumbbell press:
45s x 15
45s x 12
35s x 15
35s x 13
35s x 11
C1. Lat pulldown:
50 x 15
60 x 15
50 x 13
50 x 11
50 x 11
D1. straight bar tricep pressdown:
55 x 15
55 x 15
57.5 x 15
57.5 x 15
575.x 15
Cardio: none
Comments:
Got eleven on the bench which was a little less than I had hoped for. Still not bad though. Also, I turned in my thesis yesterday, so now I can concentrate on lifting again. Or at least I hope I can.
575lbsx15 TRICEP PULLDOWN!!!!!!!! WOW!!! Kidding, typo I know. Awesome work though man, bench looks good, 275x11 is sweet stuff. Good job turning in that thesis too. I'm a few weeks ahead in my class work but I've slowly been chipping away to keep ahead. Hopefully it'll stay that way. None the less, awesome work out bud.
Man, I *wish* I could do 575 on the tricep pulldown. That would probably give me the world record.
And good job keeping ahead. I find that the as soon I get behind, it's nearly impossible to catch back up. So just staying on top of things is 90% of the battle.
Sunday - overhead day:
A1. Barbell Overhead Press:
45 x 10
45 x 10
95 x 10
125 x 5
145 x 5
165 x 10
B1. Pushups:
5 sets of 15
C1. Bentover barbell rows:
135 for 5 sets of 10
D1. overhead dumbbell tricep extension:
20 for 5 sets of 15 per arm
Cardio:
2 sets of 125lb dumbbell farmer walks
Comments:
Wow, it finally got nice out here. Time to enjoy this for a month before it gets to be 100 degrees and 100% humidity
Tuesday:
A1. Deadlift:
135 x 8
225 x 6
315 x 5
407 x 3
470 x 3
528 x 5 ... last two felt brutal
B1. Leg curl:
55 x 15
55 x 15
55 x 12
50 x 12
50 x 12
C1. Leg press:
2pps x 15
3pps x 15
3pps x 15
4pps x 15
4pps x 18
D1. Hanging leg raises:
5 sets of ~20 seconds
Then did some shrugs and neck curls... for funsies
Cardio:
10 min bike
Comments:
I really hate doing deadlifts for reps. Anything more than a double really sucks, haha. I guess it's the only way to get better at deadlifting though. The last two were fast off the floor, but took a long time to lock out. Lockouts have been my problem for roughly... 4 years, so no surprise there.
Thursday:
A1. Bench Press:
45 x 12
95 x 10
135 x 8
185 x 5
225 x 3
260 x 3
295 x 9
B1. Overhead dumbbell press:
35s for 5 sets of 15
C1. Lat pulldown:
50 for 5 sets of 15
D1. straight-bar tricep pressdown:
60 for 5 sets of 15
Cardio:
Box jumps
Comments:
Everything felt pretty good today. It's so hard to go to work in the morning when it's so nice out, though! I just wanna go outside all day.
Friday:
A1. Back squat:
45 x 10
95 x 8
135 x 8
185 x 5
225 x 5
275 x 4
305 x 3
360 x 3
395 x 5
B1. Back Extensions:
18
18
18
18
18
C1. Lunges:
35s for 5 lengths
D1. Decline situps:
15
15
15
15
15
10 with a medicine ball
Cardio:
10 minutes bike
Comments:
So, today was fun. I'm starting to wonder why my squat has barely progressed in the past four years. And why my knees hurt all the time. I think the two might be correlated. I also think lunges make my knees hurt - not sure how to test out this theory though.
After the gym, went to Texas Roadhouse with Royce and had a good time as always. It's starting to get real hard thinking about moving though... getting a little depressed about leaving Champaign behind.
Sunday:
A1. Barbell Overhead Press:
45 x 10
45 x 10
95 x 10
135 x 3
155 x 3
175 x 7
B1. Pushups:
5 sets of 16
C1. Bentover barbell rows:
135 x 12
135 x 12
185 x 10
185 x 10
185 x 10
D1. overhead dumbbell tricep extension:
25 x 15 per arm
25 x 15 per arm
25 x 15 per arm
20 x 15 per arm
20 x 17 per arm
Cardio:
10 min. bike
Comments:
Nothing really special about today. Just got in, did some presses, BS'd with some people, and left. Now, time to enjoy a nice big fat juicy steak.
Tuesday:
A1. Deadlift:
135 x 8
225 x 5
315 x 5
435 x 5
495 x 3
555 x 4
606 x 0 ... just for fun
606 x 1... came back about a minute after missing it the first time, dive-bombed it, and got it
B1. leg press:
3 pps x 15
3 pps x 15
4 pps x 15
4 pps x 15
5 pps x 15
C1. leg curls:
55 for 5 sets of 15 per leg
D1. hanging leg raises:
5 sets of ~20 sec
Cardio:
2 Laps of Farmer's walk
pre-wo bw: 276.6
Comments:
Well... I've changed up my form on deadlift since I was thinking it would help my lockout. Then I get to 606 and can't get it past my knees with the "new form." However, I decide to give it another go about a minute later and go back to my "old form" of dive-bombing to the bar, and gripping and ripping. I locked it out, but I've got to wonder how I should actually be deadlifting.
Oh well. After the gym, I had a super burger covered in fries and cheddar cheese. And saw Kick-Ass. Man, what a good night.