Training Log

[joey54]

9/3

Standing Overhead Press

175 lbs x 1
185 lbs x 1
195 lbs x 1
155 lbs x 5
135 lbs x 7

Not very good at these either, so hopefully can improve on these as well.

DB Bench Press

95 lb db's x 8, 6, 6

Dead Skulls

30 lbs per side x 12 x 3 sets

Rope Push Downs

40 lb stack x 12 x 3 sets

Bent Over Rows(GP)

235 lbs x 5 x 3 sets

[joey54]

9/4

Good Mornings

With belt
305 lbsx1
320 lbs x1
330 lbs x1
275 lbs x 4
Without belt
225 lbs x 8

Lying Hamstring Curl

150 lb stack x 8 x 3 sets

Cable Crunches

92.5 lb stack x 10 x 3 sets

Was going to do some leg press, but it was taken. Did some squats. Glute and ham area was pretty pumped, so just did a few sets. Raw

135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
figured that was enough

EZ Curls

35 lbs per side x 10 reps x 3 sets

[ZenMonkey]

Whew, those GMs make me cringe. They are such a taxing lift, Im too pussy to do them myself. Awesome work today

[joey54]

Thanks Zen. Another lift which I hope to build on and in turn will benefit the squat and deadlift. Going to hit squats this week as the major exercise. Belt, wraps, and probably briefs. Those squats at the end of this one were a killer even with that light of a weight.

[joey54]

9/7

Bench

140 lbs x 3 x 4 sets
160 lbs x 3 x 4 sets
alternating grips

DB Shoulder Press
50 lb db's x 12 x 3 sets

DB Floor Press
55 lb db's x 12 x 3 sets
extended the bottom pause because someone was using the 60's

Pushdown

35 lb stack x 15 x 3 sets

Pulldown

140 lb stack x 12 x 3 sets

[cphafner]

No more DC work?

[joey54]

No more DC work?

It was honestly beating me up way too much this time around. I was feeling like crap most days. Plus I was getting tired of waiting two weeks to squat again.

[joey54]

9/9- I can't believe it has been 10 years since the Sega Dreamcast came out. I got that thing on the first day it was out. What a system.

Box Squats

230 lbs x 2 x 4 sets
280 lbs x 2 x 4 sets

Deads

280 lbs x 2 x 4 sets conv, 4 sets sumo

Leg Curls

75 lb stack x 15 x 3 sets

Glute Ham Raise

+25 lbs x 12 x 3 sets

Cable Crunches, only knees touching

72.5 lb stack x 12 x 3 sets

Calf Raises- 3 second top hold

Plate Per side + 15 lbs per side x 10 x 3 sets

[joey54]

9/10

Bench

285 lbs x 1
300 lbs x 1
310 lbs x 1
275 lbs x 2
255 lbs x 5

DB Incline Press

90 lb db's x 6 x 3 sets

Rope Pushdowns

35 lb stack x 12 x 3 sets

Dead Skulls

25 lbs per side x 12 x 3 sets

Bent Over Rows GP

230 lbs x 5 x 3 sets

[OGROK]

Nice lifting in here man. You gonna do powerlifting? Try to really hammer your triceps, that's been helping me a lot recently. I've pretty much stopped doing direct shoulder work and my bench goes up almost every week just from the heavy tricep and lat stuff. After about a month of hitting triceps hard I noticed that the bar doesn't move back towards my face as much as it did before and that really helps keep my shoulders from getting too beat up. Good luck man.

[joey54]

I lost the will to thrash my muscles workout after workout. I like this approach and I enjoy working in the real low rep range on these movements. We will see how it goes.

[joey54]

9/12

Squats
I'll post everything

Raw
135 lbs x 5
135 lbs x 5
185 lbs x 5
225 lbs x 3
275 lbs x 1
315 lbs x 1
365 lbs x 1
405 lbs x 1

Added briefs and belt

405 lbs x 1

3 main sets

455 lbs x 1-briefs and belt
485 lbs x 1- above+knee wraps
505 lbs x 1- same

405 lbs x 2- briefs and belt- belt was pinching a bit
315 lbs x 5- raw, had many more reps left, but this was enough

Good Mornings-Raw

225 lbs x 5 x 3 sets

Weighted Crunches

+40 lbs x 12, 12, 10

Chest Supported Dumbbell Rows

60 lbs x 12 x 3 sets

EZ Curls

30 lbs per side x 12 reps x 2 sets
50 lbs per side x 5 reps Wanted to go a little heavy for the last set

[joey54]

9/15

My sleeping got messed up Sunday night, so didn't go in yesterday. Went today.

Bench Press

150 lbs x 3 x 4 sets
170 lbs x 3 x 4 sets
135 lbs x 3 x 2 sets

Alternated grips for the first 8 sets. Regular bench grip for the last 2 sets to really focus on speed.

DB Shoulder Press

60 lb db's x 12, 12, 10

DB Floor Press

60 lb db's x 10 x 3 sets. Paused longer at the bottom

Pushdowns

42.5 lb stack x 15 x 3 sets

Pulldowns

145 lb stack x 12, 12, 10

[EatMyWay2TheTop]

Did you set any goals for the bench, squat and dead ?

[OGROK]

9/12

Squats
I'll post everything

Raw
135 lbs x 5
135 lbs x 5
185 lbs x 5
225 lbs x 3
275 lbs x 1
315 lbs x 1
365 lbs x 1
405 lbs x 1

Added briefs and belt

405 lbs x 1

3 main sets

455 lbs x 1-briefs and belt
485 lbs x 1- above+knee wraps
505 lbs x 1- same

405 lbs x 2- briefs and belt- belt was pinching a bit
315 lbs x 5- raw, had many more reps left, but this was enough

Good Mornings-Raw

225 lbs x 5 x 3 sets

Weighted Crunches

+40 lbs x 12, 12, 10

Chest Supported Dumbbell Rows

60 lbs x 12 x 3 sets

EZ Curls

30 lbs per side x 12 reps x 2 sets
50 lbs per side x 5 reps Wanted to go a little heavy for the last set

Badass workout

[joey54]

Did you set any goals for the bench, squat and dead ?

I am going to try to add 5-10 lbs to them each time they come around if possible. Short Term 350 lbs, 550 lbs, 575 lbs would be good to shoot for. Being still relatively young(29), I would like to greatly increase those numbers if posssible. I got away from that being my focus some time ago, and while I maintained and slightly gained strength, I am nowhere as strong as I should be for someone my size.

[joey54]

I forgot to say it yesterday, but thanks Ogrok.

9/16

Squats

240 lbs x 2 x 4 sets
290 lbs x 2 x 4 sets

Deads

290 lbs x 1 x 8 sets 4 conv, 4 sumo

Leg Curls with upper body elevated

80 lb stack x 15 x 3 sets

Cable Crunches

77.5 lbs x 15 x 3 sets

Seated Calf Raise

Plate Per Side + 20 lbs per side x 10 x 3 sets 3 count top pause

[joey54]

9/18

Incline Bench

255 lbs x 1
270 lbs x 1
280 lbs x 1 missed this last time, real easy this time
245 lbs x 3
225 lbs x 5

Dumbbell Bench

100's x 6 x 3 sets

Dead Skulls

30 lbs per side x 12, 10, 10

Skipped pushdowns

Bent Over Rows-GP

240 lbs x 5 x 3 sets

[joey54]

9/19

Sumo Deads

in lbs
495x1
515x1
530x1
405x3, grip was slipping

did a substantial amount of warm ups without a belt
135x5x2, 225x3,275x1,315x1,365x1,405x1,455x1

Good Mornings-Raw
235lbs x5x3 sets

Cable Crunches

92.5 lb stack x 12 x 3 sets

EZ Curl

50 lbs per side x 5 x 3 sets

[joey54]

9/21

Fall is here

Bench Press
Did 9 sets today, hitting three different weights with 3 different grips for each weight

135 lbs x 3 x 3 sets
160 lbs x 3 x 3 x sets
180 lbs x 3 x 3 sets

DB Shoulder Press

65 lb db's x 10 x 3 sets

DB Floor Press

65 lb db's x 10 x 3 sets

Pushdowns

50 lb stack x 12 reps x 3 sets

Pulldown

155 lb stack x 10 reps x 3 sets

[joey54]

9/23

Squats

Did 2 sets of 2 reps with each weight
225 lbs
250 lbs
275 lbs
300 lbs

Deads

300 lbs x 1 x 8 sets. 4 conventional and 4 sumo

Leg Curl

Still elevating the upper body
85 lb stack x 15, 12, 12

Cable Crunches on knees only

82.5 lb stack x 15, 12, 12

Seated Calf Raise
with a 3 second top hold

Plate per side + 30 lbs per side x 10 x 3 sets

[joey54]

9/24

Pin Press

270 lbs x 1
285 lbs x 1
295 lbs x Miss
225 lbs x 5

I don't really like these as much as I thought I would. I can't adjust the rack at all, so I am pretty much just doing a dead press from the bottom of a bench press. We'll see

DB Benches

110 lbs x 5, 4, 4

Dead Skull

Used a fixed barbell this time. Increased the ROM

80 lbs x 10 x 3 sets

Rope Pushdowns

25 lb stack x 15, 15, 12

Bent Over Rows GP

245 lbs x 5 x 2 sets
225 lbs x 5
Got a bit heavy and wanted to get one more quality set in.

[joey54]

9/26

Front Squats

with a belt
255 lbs x 1
275 lbs x 1
290 lbs x 1
225 lbs x 5

raw 135 lbs x 10- more for additional practice than anything else

Good Mornings- Raw

245 lbs x 5 x 3 sets

Weight Crunches

+ 40 lbs x 15, 13, 12

Chest Supported DB Rows

70 lb db's x 10 x 3 sets

EZ Curls

55 lbs per side x 5 x 2 sets, 25 lbs per side x 15

[cphafner]

Looking strong Joey. Those front squats are heavy!

[joey54]

Looking strong Joey. Those front squats are heavy!

Thanks CP. I feel they should be up a bit more, but I think they will continue to improve as I get more accustomed to front squatting heavy. I would never have been able to use those as a widow on DC training. By rep 10 of the 135 I was happy to be done.