A Man Against The World

[2kool]

squat day this week wasnt worth posting. my back is still bothering me so i took it light and focused on getting good form.

flat BB bench press - 1x5 185 lbs, 1x5 205 lbs, 2x3 205 lbs
flat DB press - 3x8 70 lbs
rolling tricep extensions - 1x8 40 lbs

good bench day. tomorrow is deadlift day but with my back i cant see myself deadlifting. ill probably do some rack pulls in place of the deads and continue with the rest of the session as is.

[2kool]

the last couple of weeks have sucked. my lower back finally feels good again but now my rotater cuff is giving me fits. no matter what i do, no matter how many times i deload and work my way back up, no matter how slowly i take it... whenever i get to repping 200+ lbs on my bench, the next 2 weeks i wont even be able to lift my arms straight out in front of me. then ill have to start from scratch again. ive been in the gym, just not as intensely or actively as id like to be. so i decided to switch things up. im going with a tweaked version of the WWB original routine to my own preferences. im gonna focus on a little bit higher rep range, more volume/varied exercises and a more up tempo session. keeping my stop watch with me not resting more than 2 or 3 minutes at the most between sets. adding in some GPP/cardio stuff along with tabatas. the goal remains the same. get stronger. just going to go about it a little differently. so today was "leg day of the WBB routine".

squats - 225 lbs 2x6
SLDL - 135 lbs 2x8
power cleans - 135 lbs 1x6
hang cleans - 135 lbs 1x6
hamstring leg curls - 65 lbs 2x8
tabata - treadmill, max incline, 80% max speed

im liking this routine alot but i have to switch it up some what. it calls for hack squats but i just cant do those. my proportions just dont allow me to be able to physically do them. also calf raises seem pointless to me, which are also called for. my calves get a great workout along with the cardiovascular workout that i get out of the max incline on the treadmill on the tabata. (which by the way kicked my butt terribly) it was a nice change of pace. a much more energetic session that i had been having. anyway tomorrow is i think shoulders and arms day. should be interesting to see what i will need to tweak on it.

[2kool]

military press - 95 lbs 1x8, 110 lbs 1x6
seated db overhead press - 40 lb DBs 2x8
lateral DB raises - 25 lb DBs 2x10
narrow grip bench press - 95 lbs 2x8
tricep cable pushdowns - 50 lbs 2x8
close grip underhand pulldowns - 130 lbs 2x6
DB curls - 40 lb DBs 1x10

i was a bit scared about this day because of all my rotater cuff problems. i thought all the overhead pressing would leave me completely messed up, but this is actually the day after and im having no pain! ill need a couple more of these sessions to figure out the weight ill need for each lift. some were much to easy. anyway it felt good to have a full week of lifting for once in a long time. gonna hit it hard next week, this routine change has sparked some new life into me.

[2kool]

Flat BB bench press - 185 lbs 2x6
Low incline DB press - 70 lb Dbs 2x8
Decline DB press - 45 lb DBs 2x8
pull ups - 1x6
chin ups - 1x8
Deadlifts - 225 lbs 2x6
BB bent rows - 135 lbs 2x8
BB shrugs - 135 lbs 1x12

fantastic session. gotta up the weight on the rows and shrugs. they were way too easy. the deads are fun because ive never really paid as much attention to focusing on my back while doing them. i always pull somewhat sumo, but since its on "back day" of the routine, ive been doing them conventional. definitely feeling the difference. time for food and rest. my 2 favorite parts of the whole thing.

[2kool]

Squats - 225 lbs 1x6, 1x7!
SLDL - 135 lbs 2x8
Leg Curls - 70 lbs 2x8!
abdominal pulldowns - 50 lbs 2x8
1 minute run on treadmill at max incline, very high speed

got one extra rep on the squats and upping the weight on my leg curls. i may shoot for 2x8 on my next squat day.

[2kool]

no, i havent died. no, i havent quit lifting. yes, im lazy and dont always feel like typing in my journal. had a great session tonight.

Flat Bench Press - 190 lbs 2x8 (hell yes)
Low Incline DB bench press - 70 lb DBs 2x6
Decline DB bench press - 45 lb DBs 2x8
Pull ups - 2x8
Deadlift - 235 2x6
BB Bent Rows - 155 lbs 1x8

i can feel it. im getting stronger.

[2kool]

Squats - 225 lbs 2x8
SLDL - 135 lbs 2x8
Hamstring Leg Curls - 80 lbs 2x6

kinda short today but at least i got the 225 8 times each set which was a goal i had set for this session.

[2kool]

BB over head press - 115 lbs 2x8
seated DB overhead press - 45 lb DB's 2x8
close grip bench - 115 lbs 2x8
tricep pushdowns - 50 lbs 2x8
close grip lat pulldowns - 120 lbs 2x8
ez bar curls - 120 lbs 2x7
abdominal pulldowns - 60 lbs 1x8, 50 lbs 3x6-8
DB curls - 40 lb DBs 1x10

[2kool]

Flat BB bench press - 200 lbs 2x6
low incline DB press - 70 lb DBs 2x7
crap i forgot to do my decline press...
pull ups - 2x8
Deadlift - 240 lbs 2x6 (sumo)
BB bent rows - 155 lbs 2x8
BB shrugs - 155 lbs 1x12

[2kool]

Flat BB bench press - 205 lbs 2x6
Low incline DB press - 70 lb DBs 2x8
Pull ups - 2x8
Deadlift - 250 lbs 2x6
Decline DB press - 50 lb DBs 1x8
BB Bent Rows - 135 lbs 1x10

i feel like im really progressing with this routine.

[2kool]

Squats - 235 lbs 2x6
SLDL - 145 lbs 2x8
Hamstring leg curls - 80 lbs 2x6
shrugs - 145 lbs 1x10
BB on back calf raises - 145 lbs 2x10

[Mark!]

Sup buddy. Workouts look solid. Keep making progress, brick by brick. Looking good.

[2kool]

standing overhead BB press - 125 lbs 2x6
seated DB overhead press - 50 lb DBs 2x7
lateral raises - 30 lb DBs 2x6
close grip bench - 115 lbs 2x8
tricep pushdowns - 50 lbs 2x10
DB hammer curls - 50 lb DBs 1x10
DB curls - 40 lb DBs 1x10

thanks for reading and commenting Mark, appreciate the encouragement.

[2kool]

Flat BB bench press - 205 lbs 2x6
Low incline DB press - 70 lb DBs 2x8
decline DB press - 50 lb DBs 2x8
pull ups - 2x8
Deadlifts - 260 lbs 2x6 (!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!)
shrugs - 135 lbs 1x10

i just knew i was gonna do somethin special today. ive gone up 10 lbs on them every week keeping the same sets/reps. time to eat till i cant breathe...... then zzzzzZZZZZzzzzZzZZZZzzZzzzzzZZZzzzzzzzzzz

[2kool]

Squats - 225 lbs 2x6
hang cleans - 150 lbs 1x5
power cleans - 150 lbs 2x5
Leg curl - 80 lbs 2x6

slight variation today becuase my back was bothering me a little. next week ill get the weight and everything where it needs to be.

[Drew92]

Hey man, I haven't posted in a while are you still intrested in the 250lbs bench comp. you have a huge jump on me but, I'm still up for it.

[2kool]

of course im still interested in it. its always in my mind when i bench, but i wasnt sure what had happened to you. i didnt see you update or anything in a while. everything going ok?

[Drew92]

Yea I got sick and kind of screwed around for a few weeks, but I'm back more motivated then ever. I started up a new journal as well.

[2kool]

BB Overhead press (strict form, no legs) - 115 lbs 1x6, 1x8
seated DB overhead press - 55 lb DBs 1x6, 1x8
power shrugs - 225 lbs 2x6
lateral raises - 20 lb DBs 2x10
close grip bench - 145 - 2x8
tricep pushdowns - 60 lbs 2x8
hammer curls - 40 lb DBs 2x10

ok famous, every time i look at your journal it pisses me off lol................ so i will keep it in mind every session to make me push harder every set, every rep. next week, im gonna kill this ****

[Drew92]

BB Overhead press (strict form, no legs) - 115 lbs 1x6, 1x8
seated DB overhead press - 55 lb DBs 1x6, 1x8
power shrugs - 225 lbs 2x6
lateral raises - 20 lb DBs 2x10
close grip bench - 145 - 2x8
tricep pushdowns - 60 lbs 2x8
hammer curls - 40 lb DBs 2x10

ok famous, every time i look at your journal it pisses me off lol................ so i will keep it in mind every session to make me push harder every set, every rep. next week, im gonna kill this ****

lol. yeah I got another bench PR today. haha. Nice close grip benching btw.

[2kool]

Flat BB bench press - 210 lbs 2x6 (PR)
Low incline DB press - 70 lb DBs 2x8
Decline DB press - 55 lb DBs 1x8, 60 lb DBs 1x8
Pull ups - bodyweight + 10 lbs 2x6
BB bent rows - 160 lbs 2x8

no deads tonight, gonna give them a weeks vacation. im very happy about the benching tonight, even though i know nothing about what famous looks like, i was picturing his face as i benched my way to a new PR. well, more like, i pictured his user name stamped on the ceiling. either way, i GOT IT! and got some duct tape after the gym because we have 70 lb DBs then it jumps to 90 lbs. the 70's are getting easy on my incline press so ill be rigging up some 75's, 80's next time.

[2kool]

Squats - 240 lbs 2x6
SLDL - 155 lbs 2x8
Hamstring leg curls - 85 lbs 2x6

[2kool]

Strict BB overhead press - 115 lbs 2x6
seated DB overhead press - 55 lb DBs 2x8
lateral raises - 20 lb DBs 2x10
close grip bench - 150 lbs 2x8
tricep pushdowns - 60 lbs 2x8
EZ bar curl - 70 lbs 1x12
hammer curls - 45 lb DBs 1x10

[2kool]

HUGE PR DAY!!!

FLAT BB BENCH PRESS - 225 lbs 2 sets x 4 reps
low incline DB press - 70 lb DBs 2x8
decline DB press - 60 lb DBs 2x8

i just smashed my previous bench press max. ive failed 225 as a 1 rep max a few times. ive hit 225 as a 1 rep max a couple of times. i havent even attempted to bench over 210 in close to a year. i had this fear of 2 plates per side for so long. that fear is gone.

i ALMOST had it for 5 reps, next week im gonna get it. this was a HUGE milestone for me.......................

[Drew92]

What! Thats crazy nice work. What are your stats?(age,height,weight)