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Thread: Squats and Junk Food III

  1. #151
    Senior Member Meat_Head's Avatar
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    Pullups/pushups
    BWx3/5
    BWx5/6 clapping pushups
    BWx6/6 clapping + 2 normal pushups
    BWx5/5 clapping + 4 normal pushups
    BWx2/6 no rest
    BWx3/6

    Bodyweight: 216lbs
    Squat...Eat...Sleep...Grow...Repeat

  2. #152
    Senior Member Meat_Head's Avatar
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    11/14/2010:

    Pullups/pushups
    BWx3/5
    BWx6/10
    BWx5/10
    BWx5/9
    BWx2
    BWx1

    11/16/2010:

    Pullups/pushups
    BWx2/4
    BWx3/6
    BWx4/8
    BWx5/10
    BWx2
    BWx1
    BWx1

    11/17/2010:

    Pullups/pushups
    Slow with a great a ROM as possible

    BWx1/5
    BWx3/8
    BWx1/6
    BWx1/6
    BWx1

    11/19/2010:

    Pullups/pushups
    BWx2/4
    BWx3/6
    BWx4/8
    BWx5/10
    BWx1
    BWx1
    BWx1
    BWx1
    BWx1


    Bodyweight: 215lbs
    Squat...Eat...Sleep...Grow...Repeat

  3. #153
    Senior Member Meat_Head's Avatar
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    Today:

    Pullups/pushups
    BWx1/2
    BWx2/4
    BWx3/6
    BWx4/8
    BWx5/10
    BWx6/12
    BWx1
    BWx1
    BWx1

    Bodyweight: 216lbs
    Last edited by Meat_Head; 11-22-2010 at 06:46 PM.
    Squat...Eat...Sleep...Grow...Repeat

  4. #154
    WBB Team Captain Coke's Avatar
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    Serious dedication going on with the pullups and pushups.

  5. #155
    Senior Member Meat_Head's Avatar
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    I have some consistency problems I need to address, and its a new semester, so I'm taking a page out of Wendler's book and starting 5/3/1 with the simplest version, boring but big.

    Tonight:

    Standing press
    45x10
    65x8

    85x5
    100x5
    115x8 weak!

    Standing press alternated with pullups:

    65x10/5
    65x10/4
    65x10/3
    65x10/3
    65x12/3


    Bodyweight: 218lbs
    Squat...Eat...Sleep...Grow...Repeat

  6. #156
    Senior Member Meat_Head's Avatar
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    Hill sprints

    The hill I'm running is only 12-15 yards, but its at a nearly 45 degree angle.

    1/9/2011:

    8 sprints, 20-60 seconds between sets

    1/14/2011:

    9 sprints, 10-60 seconds between sets
    Squat...Eat...Sleep...Grow...Repeat

  7. #157
    Senior Member Meat_Head's Avatar
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    Tonight:

    Trap bar deadlifts
    140x8

    190x5
    210x5
    250x8 felt great

    140x10
    140x10
    140x10
    140x10
    140x10

    Machine abs
    I'll have to switch to a "real" ab exercise (i.e. hanging leg raises, situps, or something) but these will do for now

    40x10
    55x10
    70x10
    55x10 drop to
    40x10


    Bodyweight: 218lbs
    Last edited by Meat_Head; 01-19-2011 at 07:54 AM.
    Squat...Eat...Sleep...Grow...Repeat

  8. #158
    Senior Member Meat_Head's Avatar
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    Should've done a few more hill sprint workouts by now, but the DOMS from the deadlift workout is still killin me

    Today:

    Bench press
    45x12
    95x10

    115x5
    135x5
    155x13 wasn't expecting that many reps, but I'll take it!

    95x10
    95x10
    95x10
    95x10
    95x10

    Chest supported t-bar row
    45x10
    70x10
    70x10
    55x10
    45x10


    Bodyweight: 218lbs
    Squat...Eat...Sleep...Grow...Repeat

  9. #159
    Senior Member Meat_Head's Avatar
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    Tonight:

    Just some accessory work

    Pullups

    Varying grips, 20-60 seconds rest between sets as needed

    BWx3
    BWx4
    BWx3
    BWx2
    BWx2
    Bwx1
    BWx3
    BWx2
    BWx3
    BWx2
    BWx3
    BWx1
    BWx1
    BWx1

    Bodyweight: 217lbs
    Squat...Eat...Sleep...Grow...Repeat

  10. #160
    Senior Member Meat_Head's Avatar
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    Tonight:

    Messed around on some core machines while waiting for the power rack

    Ab machine
    40x10
    55x10
    70x8

    Low back machine
    70x12
    90x12
    110x10
    130x10
    130x8
    110x12


    Squats
    45x10
    135x6

    175x5
    205x5
    235x6 suuuuuuuck

    135x8
    135x8
    135x8

    Goodmornings
    135x6
    135x6

    Bodyweight: 221lbs
    Squat...Eat...Sleep...Grow...Repeat

  11. #161
    Senior Member Meat_Head's Avatar
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    The fire alarm was going off in the gym when I got there and I had to wait around 15 minutes, then 15 minutes into my workout the damn thing goes off again so I left. Got the main work done, at least:


    Standing press

    45x10
    65x8

    95x3
    110x3
    120x6

    70x10
    70x10
    70x10
    70x10
    5 seconds rest
    70x3


    Bodyweight: 220lbs
    Squat...Eat...Sleep...Grow...Repeat

  12. #162
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    Nice volume for 15 mins worth of work. 120x6 on standing press is pretty beast. Does your gym only have one power rack? Noticed you said you had to wait around for it... makes me forget how lucky I am working out at a college gym that has 7+ racks that literally never get used unless the football team is in there or some kid wants to use it for curls to get some mad pump on his tiny bi's. Lol

  13. #163
    Senior Member Meat_Head's Avatar
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    Hey quick, I work out at school too and its an enormous gym. I counted over 30 incline and flat bench press stations but only 2 power racks But there's almost always someone squatting in them, that's good to see even if they're just spinning their wheels at 135.

    Today:

    Trap bar deadlifts
    140x8
    190x4

    205x3
    230x3
    260x8 movin up

    145x10
    145x10
    145x10
    145x10
    145x10


    Ab machine
    Found a new one, works great!

    90x10
    130x6
    110x8
    90x10
    70x15


    Bodyweight: 220lbs
    Last edited by Meat_Head; 01-28-2011 at 11:31 AM.
    Squat...Eat...Sleep...Grow...Repeat

  14. #164
    WBB Team Captain Coke's Avatar
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    Been real constant and sticking with the plan bro.

  15. #165
    Senior Member Meat_Head's Avatar
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    Thanks coke!

    Yesterday, just some accessory work:

    Pullups
    Varying grips, 60 seconds between sets

    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx2
    BWx1
    BWx1
    BWx1


    Bodyweight: 220lbs
    Squat...Eat...Sleep...Grow...Repeat

  16. #166
    Senior Member Meat_Head's Avatar
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    Took a week off due to school being closed and the weather. Apparently DFW is incapable of dealing with a little arctic storm, anyone who's paid attention to the superbowl proceedings knows that, so I wasn't about to risk my life driving 30 miles in that mess. Anyway, it's all melted now so its back to work. At least I won't need a deload week for a while.

    Today:

    Bench press
    45x15
    95x8

    120x3
    140x3
    170x10

    100x10
    100x10
    100x10
    100x10
    100x10


    Kroc rows
    I decided to switch to these as they are what Wendler recommends. I originally thought I'd need at least 2 sets to get anything out of them (as opposed to the one all out set recommended) but after one set I was destroyed. Awesome exercise when done in this fashion, even though I'm weak and only used 75

    55x10 (warmup)
    75x17

    Chest supported t-bar rows
    Just a finisher

    70x8

    Bodyweight: 220lbs
    Squat...Eat...Sleep...Grow...Repeat

  17. #167
    Senior Member Meat_Head's Avatar
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    So after last workout we had another snow day and school closed. Sometime in there I managed to strain a back muscle (erector spinae, middle outer right side), I don't know how, and that didn't let up for about a week. Finally started getting better over the weekend, so now its back to the weights. In the past when something like this has happened I've been a puss and decided to change routines, take more time off, or other unproductive things. This time is different, I'm not taking bull**** from myself. Stretch marks(already) show that this routine works for me just fine. Continuing with 5/3/1 BBB, starting today:


    Squats
    45x8
    135x6

    185x3
    215x3
    245x5

    135x10
    135x10
    135x10

    Good mornings
    135x8 nice and slow

    Dips
    Nothing to do with squat day, I know...

    BWx12

    Later in the day:

    Pullups
    Various grips and widths

    BWx7
    BWx5
    BWx3
    BWx3
    BWx2
    BWx1
    BWx1

    Bodyweight: 217lbs
    Last edited by Meat_Head; 02-16-2011 at 02:43 PM.
    Squat...Eat...Sleep...Grow...Repeat

  18. #168
    Senior Member Meat_Head's Avatar
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    Today:

    Standing press
    45x10

    105x5
    115x3
    125x7

    75x10
    75x10
    75x10
    75x10
    75x10


    Was going to do Kroc rows but my back and biceps are still fried from pullups. Then I was going to do dips, did one rep and my shoulders felt like they were gonna explode, so I figured that's enough pressing for today.


    Bodyweight: 219.5lbs
    Squat...Eat...Sleep...Grow...Repeat

  19. #169
    Senior Member Meat_Head's Avatar
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    Today:

    Hyperextensions
    Just a warmup

    BWx10
    BWx10

    Trap bar deadlifts

    140x7

    230x5
    250x3
    275x7

    150x10
    150x10
    150x10
    150x10
    150x10

    God this day is exhausting, I'd almost rather do squats. No accessory lifts. Possibly pullups later.

    Bodyweight: 220lbs
    Squat...Eat...Sleep...Grow...Repeat

  20. #170
    Senior Member Meat_Head's Avatar
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    Today:

    Bench press
    95x12

    135x5
    155x3
    185x6

    105x10
    105x10
    105x10
    105x10
    105x10

    Supported t-bar rows
    Gonna stick with these for a while

    45x10
    70x10
    80x8
    90x7


    Bodyweight: 221lbs
    Squat...Eat...Sleep...Grow...Repeat

  21. #171
    Senior Member Meat_Head's Avatar
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    I've continued lifting since my last post, trying to get down to 10% or less bodyfat. So far so good.

    The plan is to give HCT-12 a good run till I'm done cutting and then on a clean bulk after that. I'm using mostly Hammer Strength machines for upper body to make the cluster a little safer/easier. So far I'm 2 workouts in:

    Friday, 6/24:

    Hammer Strength Iso-lat Incline Press
    90(45lbs per side) x 12
    140x6
    160x6

    180x6, 2, 2, 2

    Hammer Strength Iso-lat Pulldown
    90x10
    110x6
    140x6
    160x6

    180x6, 2, 2, 2

    Chest-supported T-bar row
    45x10
    70x6
    90x6

    110x6, 2, 2, 2

    Hammer Strength Iso-lat Overhead Press
    90x10
    110x6
    140x6

    160x6, 2, 2, 2

    Dips
    Just body weight because I have no belt and I'd like a few higher rep sets anyway

    BWx12, 4, 4, 3


    Bodyweight: 203lbs
    Squat...Eat...Sleep...Grow...Repeat

  22. #172
    Senior Member Meat_Head's Avatar
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    6/26:

    Warmups with glute/ham raises

    Front squats
    95x8
    135x6
    155x6

    185x4(overshot) drop to 155x2, 2, 2

    Glute/Ham raises
    I know these weren't one of the recommended hip dominant exercises, but I am in love with this movement. Hammies and spine erectors are growing like weeds. I do them holding the plate over/behind my head.

    BWx8
    BW+10x6

    BW+25x6, 2, 2, 2

    EZ bar curls
    55x6
    70x6

    75x6(this was WAY too light, will adjust next workout), 85x2, 2, 2

    Standing calf raises
    120x6

    165x6(too light again), 180x2, 2, 2, 2

    Then did hanging leg raises at home

    Bodyweight: 202lbs
    Squat...Eat...Sleep...Grow...Repeat

  23. #173
    Senior Member Meat_Head's Avatar
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    Today:

    HS iso-lat incline press
    90(45 per side) x 10
    110x6
    140x6
    160x6

    200x6, 2, 2, 1

    HS iso-lat pulldown
    90x10
    110x6
    140x6
    160x6

    200x6, 2, 2, (wasn't getting enough ROM so 180x2

    HS iso-lat overhead press
    90x8
    110x6
    160x4

    180x6, 2, 2, 160x2

    Chest supported t-bar rows
    45x10
    70x6
    90x6

    125x6, 2, 2, 2

    Dips
    BWx15, 4, 3, 3


    Bodyweight: 203lbs
    Squat...Eat...Sleep...Grow...Repeat

  24. #174
    Senior Member Meat_Head's Avatar
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    Only had 25 minutes to fit this in, will have to make up the calf, ab and bicep work later.

    Front squats
    Form was much improved from last session.

    45x6
    95x6
    145x5

    165x6, 2, 2, 2

    Glute/ham raises
    BWx8
    BW+10x6
    BW+25x6

    BW+35x5, 2, 2, 2


    Bodyweight: 202lbs
    Squat...Eat...Sleep...Grow...Repeat

  25. #175
    Senior Member Meat_Head's Avatar
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    Some new pics to track my progress:

    4/21/2011, around 218lbs:
    Attached Images Attached Images
    Last edited by Meat_Head; 07-03-2011 at 12:45 PM.
    Squat...Eat...Sleep...Grow...Repeat

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