A Weak Persons Journey To Strength...

[ThomasG]

You still journaling on IM?

[LuNa]

BB Curl
LT: 10x42.5kg (95lbs) TT: 7x45kg (100lbs)
LT: 12x35kg (75lbs) TT: 11x37.5kg (80lbs)

I feel these more in my forearms than in my biceps. I pause at the top of each rep and control the negative but after the set my forearms feel really worked. Progress is also not that fast so i might have to swap this at one point.

DB Hammer curl
LT: 8x20's (45's) TT: 10x20's (45's)
LT: 14x16's (35's) TT: 10x18's (40's)

Standing calf raises
LT: 8x145kg (320lbs) TT: 10x145kg (320lbs)
LT: 9x125kg (275lbs) TT: 10x125kg (275lbs)

I have maxed out our calf raise machine (it goes to 265lbs) and am now using a dip belt to use more weight. It isnt the best option though. I think i will have to switch to a DC style with slower negatives and a long bottom stretch. Happy with the calf progress so far, i even think they are my best body part.

Leg curl
LT: 11x120kg (265lbs) TT: 11x125kg (275lbs)
LT: 12x100kg (220lbs) TT: 12x105kg (230lbs)

Squats
LT: 8x145kg (320lbs) TT: 8x150kg (330lbs)
LT: 12x125kg (275lbs) TT: 12x130kg (285lbs)

Very happy with squats. The reps with 330 were deep and felt great. I was really able to push my knees out which felt so much stronger and stable. My next short term goal is 350lbs.

[LuNa]

Good deal with the stretching...further strides will indeed be made Luna, looking forward to it.

Thanks Coke. Stretching has really made a difference on how my muscles feel and look.

[LuNa]

You still journaling on IM?

Yep. Hows things going? I know you had an injury but i seen you pulled a deadlift PR recently so i guess you are back 100%.

[Brian Hopper]

Nice work Luna!!

[Coke]

Good deal on the calf development. No need for more weight on the calf raise machine, most advance lifters suggest high reps for that movement anyways - try going with 15 to 20 reps or so and see how that goes.

[LuNa]

HS decline press
LT: 7x80kg (175lbs) TT: 6x80kg (175lbs)
LT: 7x60kg (135lbs) TT: 8x60kg (135lbs)

Smith BTN Press
LT: 7x55kg (125lbs) TT: 8x55kg (125lbs)
LT: 7x45kg (100lbs) TT: 12x45kg (100lbs)

HS machine dips
LT: N/A TT: 16x56kg (125lbs)
LT: N/A TT: 11x49kg (110lbs)

Low pulley cable row
LT: 8xsetting 14 TT: 8xsetting 14
LT: 11xsetting 12 TT: 10xsetting 13

T-bars
LT: 8x95kg (210lbs) TT: 8x95kg (210lbs)

Not a good session. I got my ass kicked by the logbook. I decided to go on a cruise/deload after this session because i have been going back and forth about having one. I guess when progress stops and im mentally tired with lifting its a good time to take a break. I wont be going to the gym until Wednesday. Will do some cardio and then a light upper on thursday and a light lower session on Saturday. Im already feeling motiation coming back and my elbows and knees are starting to hurt less.

[LuNa]

Nice work Luna!!

Thaks Brian.

Good deal on the calf development. No need for more weight on the calf raise machine, most advance lifters suggest high reps for that movement anyways - try going with 15 to 20 reps or so and see how that goes.

Thanks for the suggestion Coke. I think i will go with a DC style training calfs and then switch it up with higher reps now and then.

[Coke]

It is what it is bro, at least you are being smart about it - you will be bouncing back with more energy and drive.

[borracho]

Did I see a 20 rep set of DLs early in October? Those are brutal...be careful with the form breaking down though, thats what happened to me when I messed my back up...315x15 and my form slipped on the last two reps which kept me out of DLing till recently.

Glad to see you at it still, bet you'll be back 100% next week after this "deload".

[LuNa]

Incline DB bench
TT: 8x38's (84's)
TT: 8x28's (62's)

Smith high incline press
TT: 8x50kg (110lbs)
TT: 10x40kg (90lbs)

Skull deads
TT: 12x27kg (60lbs)
TT: 8x21kg (46lbs)

Rack chins
TT: 8xBW+9kg (20lbs)
TT: 8xBW

Sumo rack pulls
TT: 8x220kg (485lbs)
TT: 12x205 (450lbs)

Continued right where i left off before the deload. Normally i hate taking deloads because it takes a bit of time getting into it again and the weights are lower. This time the deload worked perfectly. Looking forward to the next session.

[LuNa]

It is what it is bro, at least you are being smart about it - you will be bouncing back with more energy and drive.

Did I see a 20 rep set of DLs early in October? Those are brutal...be careful with the form breaking down though, thats what happened to me when I messed my back up...315x15 and my form slipped on the last two reps which kept me out of DLing till recently.

Glad to see you at it still, bet you'll be back 100% next week after this "deload".

The deload did the trick, feeling very good after the rest. Looking forward to some good progress over the coming weeks. Thanks guys!

[Brian Hopper]

Nice session Luna!!!

[LuNa]

Time to do some backtracking. I wont post all of my previous sessions, but will give a quick summary of the changes:

I started a more Westside oriented routine last week. My 3 days a week Upper/Lower was very draining and after getting a cold for the third time in 8 weeks i decided i needed a change. New training program is still Upper/Lower, but now has one ME upper, two ME lower and one RE upper day. Im still training 3 times a week with cardio done on rest days, but never before a lower session. An outline is below:

LuNa's Westside influenced Story

ME Upper
ME Press Variant 3 X 90%, 3 X 100%(102%-105% on PR attempts), 3 X 95
Meadows Rows 4 X 5-6
RE Press Variant 3 X 5
NG Pulldowns 4 X 5-6
Preacher Curls 2 X 8-12 Superset DB Tricep Extension 2 X 15
Cable Side Lateral's 2 X 15

Off

ME Lower
ME Deadlift Variant 3 X 90%, 3 X 100%(102%-105% on PR attempts), 3 X 95%
RE Squat Variant 4 X 5
Weighted Hypers 2 X 8-12
GHRs 2 X 8-12
Cable Side Lateral's 2 X 15
Abs

Cardio
Complexes / Hill Sprints / Incline walking / etc

RE Upper
RE Main Press Variant 3 X 8
T-bar rows 4 X 8
RE press variant 3 X 8
Wide grip pulldowns 4 X 10
Spider Curls 2 X 8-12 Superset DB Tricep Extension 2 X 15
Cable Side Lateral's 2 X 15

ME Squats
ME Squat Variant 3 X 90%, 3 X 100%(102%-105% on PR attempts), 3 X 95%
RE GM/Pull 4 X 10
Weighted Hypers 2 X 8-12
GHRs 2 X 8-12
Cable Side Lateral's 2 X 15
Abs

Cardio
Complexes / Hill Sprints / Incline walking / etc

ME Press Variants: MG Bench, CG Bench, Incline Bench
ME Deadlift Variants: Conventional Deadlift, Sumo Rack Pulls, Good Morning
ME Squat Variants: Back Squat, Front Squat, Box Squat
RE Squat variant: Any ME squat
RE GM/Pull: Good Morning, SLDL, RDL
RE Main Press variant: Any ME Press
RE Press Variants: Any angle DB Press

Cardio will be done on off days but not before ME Lower sessions.

Schedule is:
Monday: Cardio
Tuesday: ME Upper
Wednesday: off
Thursday: ME Lower
Friday: Cardio
Saturday: RE Upper
Sunday: Cardio or off
Monday: off
Tuesday: ME Lower

repeat

Last week, i hit 200x3 on bench and 440x3 on the deadlift. I am aiming for a 355x3 squat tonight. Goals are to get 300/400/500 before March next year. Bench will probably be the hardest to achieve but im going for it anyway.

Diet wise, i am currently reducing calories slightly as my current training is less demanding than previous and the weight was coming on rather fast. Once i get to the new maintenance point i will slowly add cals as intensity picks up. Aiming for slow progress instead of my before 30lbs in 3 months.

[Coke]

Nice and steady will do the trick man, glad to see you at it with a new plan to boot.

[LuNa]

ME Lower 12-6-2011

Squats
Warm ups
Lots of BW squats
3x5xBar
2x5x60kg (135lbs)
3x80kg (175lbs)
3x110kg (245lbs)
2x130kg (285lbs)
Work sets
3x150kg (330lbs)
2x160kg (350lbs)
3x150kg (330lbs)

Goodmornings
4x5x120kg (265lbs)

Ghetto GHR's
4x5xBW

Back Raises
2x12xBW+10kg (22lbs)

Cable Side Laterals
15x11,25kg (24lbs)
12x11,25kg (24lbs)

Squats were a little disappointing. My right hamstring was still pretty sore from the last lower session and it didnt get better during the warm-up. It didnt hurt while squatting so i just went on.
The first workset felt pretty heavy. I have done 330x8 (which is quite some time ago) before so i was expecting this to be pretty easy.
I then went for 355 because that has been a goal for a while. The first two reps were ok, the weight felt heavy as this was the first time i had anything over 330 on my back. I lowered into the hole on the third rep, lost tightness, and had to drop the bar on the safety pins.
I decided to get 330 again for my last workset. The last rep was quite the struggle but i got it.
I did learn from the failed rep though:
- I need a lot more core work. I am not consistent at all with my ab training and im noticing it.
- I need to drive my head in the bar hard when i reverse out of the hole.
- GM's need to be a big part of my training for now

Rest of the session was completed with short rest. I hope my workcapacity will increase fast.

[LuNa]

Nice and steady will do the trick man, glad to see you at it with a new plan to boot.

I agree. It feels much, much better. Good to see you are still here motivating everyone!

[chevelle2291]

Your goodmorning strength always amazes me. And I know you go down to pretty much parallel. Awesome.

[LuNa]

Your goodmorning strength always amazes me. And I know you go down to pretty much parallel. Awesome.

Thanks a lot Ryan. Your strength to BW ratio always amazes me. I should be much stronger for the weight im carrying.

[LuNa]

Cardio 12-7-2011

Standing cable crunch
5x10x85kg (185lbs)

Spread eagle sit ups
2x12xBW

Bike
25 mins keeping HR around 140

Stretch calves, hams, quads.

[Brian Hopper]

Nice sessions Luna, hows the hammy feeling?

[LuNa]

Nice sessions Luna, hows the hammy feeling?

It feels better. My whole lower body is sore but nothing extraordinary.

Thanks Brian!

[Brian Hopper]

That's good. I'm with you on the lower body soreness. I've been sore for awhile now, lol. All this extra work I'm doing is kicking my ass

[LuNa]

ME Upper 12-8-2011

Bench press
Warm up:
Barxmany
3x5xbar
5x40kg (90lbs)
3x50kg (110lbs)
3x60kg (135lbs)
2x70kg (155lbs)
1x80kg (175lbs)
Work sets:
3x85kg (185lbs)
3x95kg (210lbs)
3x90kg (200lbs)

Meadows Rows
4x5x40kg (90lbs)

DB Incline press
3x5x32's (70's)

NG Pulldown
4x5x84kg (185lbs)

Preacher Curls Supersetted DB Tri ext.
7x22kg (48lbs) | 13x14's (30's)
7x22kg (48lbs) | 9x14's (30's)

Cable side laterals
15x11.25kg (25lbs)
14x11.25kg (25lbs)

DC Shoulder stretch: 60 seconds

Bench is moving along nicely. The 210 was a good PR and i will be looking for 2pps next ME upper session. I am liking the setup so far. The lower reps is a nice change of pace. Already looking forward to the next session.

[LuNa]

Weight today was 104.2kg (229lbs). Weight is down 0.1kg (0.2lbs) so my current diet is right around maintenance. I will be switching one P+F meal to a slightly higher calorie P+C meal on cardio days. My diet at this moment has three different days:
High carb
Medium carb
Low carb

Its not based on certain % or calories but more on the number of P+C meals.
High days: 8 meals, 7 are P+C
Medium days: 7 meals, 3 are P+C
Low days: 7 meals, 2 are P+C

I am just playing around with my diet to see what the impact is of different meals.