The Log

[Blackcat]

Chest Day
Incline DB's
85's x 24
100's x 18
120's x 12-13 x 2

Flats DB's
120's x 10 x 2
100's x 14-16 x 2

OH DB press
70's x 16
80's x 12
90's x 8 x 2

Shrugs
80's x 20
100's x 12-16 x 3


Hey Bill hows your training going bro?

[Blackcat]

Back & Traps

Pullups supersetted w/ low pulls

Pull ups
3 x 25 x NW
1 x 18 x NW
1 X 12 x NW

Low pulls
5 x 10-14 reps

Shrugs
100's x failure 22?
120's x 10-14 x 3

Overall great workout a little bit off on pullups due to shoulder problem.

[McIrish]

You incline pressed 120's twelve times? How much do you weigh? That's a fairly impressive feat. Also, you did three sets of 25 pull-ups? I'll bite - what are your stats?

[Blackcat]

Hey McIrish

Just need a place to keep track of the details. Thanks for the kind words.
I'm stronger than some weaker than others, but we all share a common goal.
I weigh around 235 right now near 6'. I can't do any lower body training right now as I had my knee repaired recently.
Was doing power training now I am switching my training more towards hypertrophy.
Pullups have always been easy for me, I wish it had been pressing though an800lb bench would be more productive speaking from a markable perspective.

Stay Strong!

[Bob]

Welcome aboard Blackcat.. and nice WOs..

3 sets of 25 @ 235 BW... that's awesome... I personnally have never seen someone over 220 do that many reps..

Interesting your DB numbers... you seem to be stronger doing inclines then flat BPs??

[bill]

Blackcat strong as always I see. Glad your here! I've slacked a bit, but going to take things up a notch soon.

[Blackcat]

Thanks Bearwolf, I just did the movement for inclines explosively and the flats were more concentrated contractions. I'm also more of a delt bencher which also attributes to the close weights between the two lifts.
Arm day
CGB
warmups
275 x 10
315 x 6
335 x 5
295 x 7

tri machine
3plts x 10-14 x 3

Preacher curls
105 x 14
130 x 5-6 x 3

seated curls
65's x 6-8 x 2
55's x 10

SS w/ rope work for outer head
3 sets

time to eat off to micky D's for a few big mac's lol

[dblockspky]

damn your a beast lol. good workouts. check out my journal while your munchin on some cheeseburgers

[bill]

Oh I see those Cg BP climbing up!

[Blackcat]

Hey Bill everythings up. that alway puts a big asred grin on our faces.
dblock thanks bro.
Chest & shoulder
Flats DB
85's warmups
105's x 18
125's x 10 x 2
130's x 8

inclines
115's x 10-12 x 3
125's x 7

seated O H press
70's x 20+
80's x 14-18 x 3

Have to go more reps on db presses as my shoulder acts up w/ heavier on weights this movement.

[Blackcat]

back & traps
chinups
24 warmups
22 w/45lbs
18 w/45
14 w/45
25 nw
v-bar pull downs
180 x 12
200 x 10-12 x 3
traps
90's x 16
105's x 12
115's x 8-9 x 2
Felt no pull in rear delt tonight hope it stays that way. started to train chins for the competition.

[Blackcat]

Arm Day
rolling DB extentions
50"s x failure
60's x 16
65's x 14 x 2

seated curls
50's x failure
60's x 12
70's x 5-6 x 2

Tri machine
3 plts+5 x 12-16 x 3

preacher curls
3sets

Did pull/chin ups at the start
Warmup 48 reps waited appox 5min
then 90lbs x 1
140 x 1
155-miss 3" from bar
BW 237 today

[Blackcat]

Chest Day
Flats
85's warmups
105's x 14
125's x 10 x 3

Inclines
95's x 14
105's x 12
115's x 10 x 2

Shoulder presses
75's x failure
85's x 10
95's x 8
85's x 13

[Blackcat]

Back & Traps
pullups
47 NW
15-18 w/45lbs x 2
24 Nw

b o rows
110's x 10-12 x 4

Shrugs
105's x 12-16 x 4

[Blackcat]

Arms
CGB
275 x 10
295 x 6
315 x 6
340 x 4

tri machine
3plts
different grips 2 sets ea grip 12-14

seated DB curls
55's x 14
65's x 8 x 2
55's x 12

Standing DB curls
80's x 6

[Blackcat]

Chest

Flats
warmups
90's x 14
110's x 12
125's x 10 x 2
110's x 16

Inclines
90's x failure x 4sets did them wide and slow

seated O H DB press
75"s x 16
90's x 12
105 x 5 PR
85's x 20

[bill]

Strong lifts as usual.

[Blackcat]

Thanks Bill just trying to work around a nagging shoulder pain now. I did bottom out my leg press machine today but leg is very weak at the bottom.Promissing

Back & traps
pullups
5 x 15 reps nw
SS a few sets of B O Rows
B O R
225 x 14
255 x 14
275 x 12
245 x 15
Traps
90's x alot
105's x 16
125's x 10 focused on contracting w pause.

Delt really hampered tonights workout esp pullups.
I'm not taking anything right now just good eats maybe some ce2 w no2 in a month w/ protein for another bulking phase.
Stay Strong!

[Blackcat]

Arm Day
CGB
warmups
275 x 10
315 x 8
340 x 4
315 x 6
295 x 8
275 till failure slow and squeezed

Preacher curls
5 sets moderate weight

SS w/tri downs for outer head 3 sets
Waist is getting smaller but weight is the same who cant like something like that made my week.
Well time to

[Blackcat]

Trained calves abs & forearms today. I have probably trained calves less than a hundred times in all my years of training. Well I bought a new machine that feels great easy to activate the muscle group. This has always been a problem my guess is piss poor muscle attachments. Will start training them hard in about a month this should give them some time to build a base.
Got a black Lab about a week ago like having a baby again he just turned 8 weeks old. Cant believe how much he has grown in only a week (scary food bill).
now off to grill some food.

[Blackcat]

Chest & Traps
just maintainance work
inclines w/ flats 9 sets ttl
shrugs 4 sets
busy freakin day diet suffered a bit. can't wait to sleep.

[Blackcat]

Back & calves
nursing shoulder did 7 sets of chest supportive rows with DB's
6 sets for calves

Shoulder is slowly getting better just need to work around it a little better.

I hate these workouts right now.

More weight

[Blackcat]

dbl post

[Blackcat]

Arms
CGB
225 reps
275 * 10
305 * 6
335 * 4 x 2
295 * 10

rope work for outer head
3 sets

decline DB curls
60's * 12
65's * 10 * 2
55's * 14

Will train calves later w/ abs.

[Blackcat]

Well the DL comp has inspired me to try them again its been a while since I have last deadlifted. Felt it best to wrap my bad knee but afterwards it feels fine, good sign. Felt no adverse effects on my shoulder unless when griping the bar I try to slide my hand out wider.ouch!

For those of you enter the comp I recommend gloves for the high reps saves your hands big time. Well here's my first day back at deads.

5 min cardio
reps w bar
135 x 10
225 x 10
315 x 25 did 15 rested 20sec then banged out another 10 pretty easy.
365 x 14 just stopped. the 315 was more cardio training than strength.
Just trying to get some rep work in since its been so long.
BO Rows
225 x 2 x 12-14
245 x 2 x 10-12
265 x 10
I guess all the bent over rows helped maintain most of my dl strength, more weight will be the determining factor.
Stay Strong!