A Donuts' Journey N.O.V.

[superdonut]

of course i get sick and have a a fever. got over it earlier today though. all day yesterday i was shivering and cold as hell today woke up with a bit of a temperature but i'm doing ok. just gotta eat and get my fluids back up.

[superdonut]

worked up to 170 x 10 on flat bench.

[superdonut]

front squat
140 x 5
150 x 5
160 x 6

right groin area has been bothering me. cut it short today. maybe i do need a deload since i have like 0 volume....hmm

[superdonut]

did shoulders last night.

seated shoulder press
65 x 8
85 x 8
95 x 8
115 x 6
125 x 6

then did leaning lateral raises supersetted with standing 1 arm db press, did 10 sets of each for 4 sets. then did a miniband death.

[superdonut]

sumo dead
185 x 3
225 x 2
275 x 1
315 x 1
345 x 1

Underhand BB Rows
135 x 12
155 x 10
185 x 8
205 x 6

Kroc Rows
50 x 10
75 x 5
100 x 12

Chins
bw x 13
bw x 5

Rhomboids
3 x 25x10

Concentration Curls
3 x 15x10

DB Curls
2 x 25x10

Forearm Curls
2x20

Sweet workout. food.

[superdonut]

bench
145 x 3
155 x 3
180 x 9

incline
135 x 12
135 x 7
135 x 6

DB Bench
45 x 15
45 x 15

Incline Flies
25 x 12
25 x 12

deadstop cg bench
115 x 11
115 x 10

tricep ext
35 x 10
35 x 10


notes: awesome workout~!

[superdonut]

front squat
150 x 3
160 x 3
175 x 3

seated military press
65 x 10
95 x 8
115 x 5
135 x 4

notes: had a messed up week idk just didn't train until tuesday and that screwed everything else up. no worries. i just did prescribed reps on front squat and opted not to deadlift or do any back work whatever. the weights will still be there when i come back.

[superdonut]

chins
bw x 20
vgrip x 15

sumo deadlift
135 x 2
185 x 2/1 tweaked my back...but had to keep lifting
225 x 2
275 x 1
300 x 12 PR

underhand bb rows
145 x 15
155 x 10
185 x 10

rhomboids
2xidr

db curls
25's x 12
25's x 12

concentration curls
15's x 12
15's x 12
15's x 12

forearms
35 x 15
35 x 15
35 x 15

notes: that set of 12 on sumo deadlift has to be the single hardest set of my life. at about rep 4 i hit the wall, at rep 5 i started climbing over the wall, at rep 8 i was near the top of the wall at rep 10 i reached the top, at rep 12 i was making my way over and down the wall. it's hard to describe or explain but i had so much focus and determination. to be honest i didn't even know if i was going to get 5 reps because 275 felt heavy as crap. but i got 12 so thats awesome. no video though. my back is messed up haha thats the price i pay i guess. i'll be fine in a few days.

[superdonut]

bench
145 x 5
165 x 3
185 x 8 +2 reps since the last time i benched this weight, i'll take it.

incline
135 x 12
145 x 8
145 x 5

db bench
50 x 17
50 x 12
35 x 15

Incline Flies
25 x 15
25 x 15

tricep ext
35 x 15
35 x 10
35 x 10

notes: doing a bit more volume. weights on most lifts are still going up. protein protein protein. back is doing better day by day.

[SCmmaFAN]

Nice work, especially your last deadlift session!

[superdonut]

Nice work, especially your last deadlift session!

thanks man, it was definitely intense. back is still sore.

[superdonut]

lame leg day for the most part.

front squat
blah blah
145 x 1
185 x 1
210 x dump

guess my back still isn't 100% or i need to eat more or my CNS is all wacked out. so in order to somewhat salvage this i did the following.

back raise
bw x 15

ss w/

chins
bw x 21

then back raise again for 15 supersetted with chins for a set of 10

edit

i had a video of the 21 chins on youtube but the quality was crap so i deleted

[superdonut]

worked up to 275 for a single on sumo DL today. body told me that was enough so i moved on and did

underhand bb rows
135 x 16
185 x 12
205 x 8
225 x 12 PR

Neutral grip chins
bw x 20 PR
CG Chins
bw x 6

DB Press
35 x 12
35 x 12

mini band circut

DB Curls
30's x 10
25's x 10
35's x 10

BB Curls
2 sets of 10

notes: had a good workout, back strength seems to be going up a lot so that is awesome. legs still feel dead and useless though. training legs again on monday so hopefully i can hit them with a lot of volume to get the blood flowing.

[superdonut]

did legs yesterday at my friends place.

worked up to 210 on front squats, missed that last week so it was good to nail it this week.

then did

3 sets of 12 on hack squat 1 plate / side

some leg extensions with minibands, some GHR's calf super set, and abs.

Tomorrow we will be benching. Can't wait.

[superdonut]

bench
135x5
145x5
165x3
185x1
205x3
175x11 PR

incline
135x15
145x12
185x2

pec deck
3 sets

standing tricep rope extensions
4 sets, deep burn

BB Curls
55 x 12
65 x 12
65 x 10
65 x 8

notes: awesome workout, had a lot of fun lifting with my 2 buddies.

[superdonut]

ah happy thanksgiving everyone, hope yall get some good food and spend time with those who mean the most to you.

i'll go hit shoulders in a bit.

[superdonut]

triceps are still too sore, no shoulder pressing today.

[superdonut]

sumo deadlift
135 x 3
185 x 2
225 x 1
315 x 1
365 x 2 awesome

bb rows
135 x 15
205 x 8
225 x 4
275 x 1o PR

Wide chins
bw x 20
Narrow chins
bw x 9

BB Curls
75 x 12
75 x 12

DB Curls
35 x 8
35 x 8
35 x 8

notes: pretty good workout i would say. i totally forgot about shoulders this week though. slipped my mind. oh well, onward and upward.

[SCmmaFAN]

Great job on hitting those PR's on the bench and barbell rows.

[superdonut]

Great job on hitting those PR's on the bench and barbell rows.

thanks dood, progress has been going steady for the most part. i'll try and get some videos up soon.

[superdonut]

bench
135 x 5
155 x 5
185 x 1
190 x 7

Incline
135 x 15
155 x 6,3
video
http://www.youtube.com/watch?v=QrOH5TO88j8
video

Incline Flies
35 x 12
35 x 12

Deadstop CG
135 x 10
135 x 10

notes: doing a little bit less volume now. want to drop the volume down some and increase the intensity and work my way back up volume wise over the next 6-8 weeks or so.

[superdonut]

front squats
135 x 3
155 x 3
195 x 5
155 x 2/3/3/2 <cluster set

GM's
65 x 8
65 x 8
65 x 8
65 x 8

Calf Raises
2x20 = burn

45 degree back raise
2 sets x bw


notes: good workout, it snowed today. my legs feel like a jello mold.

[superdonut]

sumo dl
135 x 5
185 x 3
225 x 2
315 x 1
340 x 3 meh

BB Rows
135 x 15
185 x 12
205 x 10
205 x 10

Chins
bw+ chain x 14
bw x 10

BB Curls
65 x 10
75 x 10
75 x 10

DB Curls
25's x 10
35's x 10
35's x 10

EZ Curls
3 sets of 10

Forearm curls
3 sets of 20

notes: not a bad workout, might switch to having arms on their own day since I'am already pretty fatigued by the time I get to them. Will see how things go.

[superdonut]

incline bench
95 x 10
135 x 8
155 x 6
185 x 5

bench
135 x 10
155 x 10

incline flies
25 x 15
35 x 15

Deadstop CG Bench
135 x 12 PR
155 x 6

Rolling Tri Ext
35 x 12
50 x 10 PR

notes: pretty good workout, felt sluggish but after inclines the blood got moving and I felt good.
will stick with inclines for awhile and see how i progress on them. felt real good today.

[SCmmaFAN]

Nice workouts!