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Thread: Training Log

  1. #151
    Moderator joey54's Avatar
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    I felt it was a good effort Coke. As for tonight, less than inspired. Trained at the commercial gym and really wasn't feeling it.

    12/18/09

    Deads-Conventional

    Raw- Double Overhand Grip
    135 lbs x 5
    185 lbs x 5
    225 lbs x 5
    275 lbs x 3
    315 lbs x 3
    365 lbs x 1

    Raw- Mixed Grip
    405 lbs x 1
    455 lbs x 1
    495 lbs x 1

    Belt-Mixed Grip
    545 lbs x 1
    585 lbs x miss. Got it going, but just wasn't there. Grip issues, tired issues, whatever.

    Sumo GM's
    135 lbs x 5 x 3 sets

    Front Squats
    135 lbs x 5 x 3 sets

  2. #152
    Senior Member cphafner's Avatar
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    you'll get those 6 plates soon enough. Good stuff.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  3. #153
    WBB Team Captain Coke's Avatar
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    Those deads are not looking bad at all, make no mistake.

  4. #154
    Moderator joey54's Avatar
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    Cp, Coke I was still happy to get some work in, that is for sure. Went to the local gym again today due to weather and some other matters. Found a reliable spot/lift off for my last two heavy sets, which is always a good thing.

    12/20/09

    Paused Bench- paused at the bottom for a count and then pressed on all reps

    Bar x 10
    95 lbs x 10
    135 lbs x 8
    185 lbs x 6
    205 lbs x 3
    225 lbs x 2
    245 lbs x 2
    265 lbs x 1
    285 lbs x 1
    305 lbs x 1
    315 lbs x 1
    225 lbs x 5 x 3 sets

    DB Bench Press
    110 lb db's x 4 x 2 sets
    80 lb db's x 8

    Rope Pushdowns
    20 lb stack x 15
    30 lb stack x 10
    35 lb stack x 10

    Dead Skulls with a fixed bar

    50 lb bar x 10
    70 lb bar x 10
    70 lb bar x 10

    Pull Downs- neutral grip

    70 lb stack x 10
    120 lb stack x 10
    180 lb stack x 8
    220 lb stack x 6

  5. #155
    Senior Member cphafner's Avatar
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    strong pressing. A reliable spot in a commercial gym is tough a lot of the time.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  6. #156
    WBB Team Captain Coke's Avatar
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    Big numbers, nice work as usual bro.

  7. #157
    Moderator joey54's Avatar
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    Thanks guys, I was happy to put some work in. Connor I agree 100%.

    12/22/09

    Not a lot of variety today. Got to the gym late due to work. Just squatted. Started in the rack and moved to the mono for my working sets.

    Bar x 10
    135 lbs x 10
    185 lbs x 5
    Added box. Same height I have been using. Every set following was to the box and out of the mono.
    235 lbs x 2 x 2
    260 lbs x 2 x 2
    280 lbs x 2 x 2
    300 lbs x 2 x 2
    325 lbs x 2 x 2 with belt
    380 lbs x 1 with belt
    425 lbs x 1 with belt
    475 lbs x 1 with belt and knee wraps. Better than last week's 465 lbs.

    We are deadlifting Christmas Eve, so I will get some more variety and volume in Thursday.

  8. #158
    WBB Team Captain Coke's Avatar
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    Way to focus on the squats, looks great man.

  9. #159
    Moderator joey54's Avatar
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    Yeah I might be able to get some serious weight moving in the next year or so.

    12/23/09

    Bench

    Doubled Reds x 10
    Double Monster Mini's x 3
    " + 115 lbs x 3 x 4 sets
    " + 135 lbs x 3 x 4 sets

    Paused Singles
    Double Monster Mini's + 165 lbs bar weight x 1
    " + 205 lbs x 1
    " + 235 lbs x 1

    Pushups on the mono lift chains
    3 x 12

    One armed tricep extensions with red band
    3 x 15

  10. #160
    Moderator joey54's Avatar
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    12/24/09

    Twas the night before Christmas and I went to the gym.

    Rack Deads from Pin Position 2. Slightly higher than mid shin.

    Conventional Stance with double overhand grip

    Bar x 10
    95 lbs x 5
    135 lbs x 5
    Doubled and choked purple bands around the bottom of the rack.

    Bands x 3
    Bands + 135 lbs x 3
    Bands + 185 lbs x 1
    Bands + 245 lbs x 1 x 5 sets
    Sumo
    Bands + 245 lbs x 1 x 5 sets

    Back to Conventional with mixed grip
    Bands + 295 lbs x 1
    Bands + 335 lbs x 1
    Bands + 385 lbs x 1- belt
    Bands + 425 lbs x 1- belt, was going to stop one set earlier, but that one felt so light figured to give this a ride.

    Glute Ham Raises

    5x5

    Unilateral Leg Press
    15 reps each leg
    3 plates per side
    4 plates per side
    4 PPS + 35 lbs ps + 25 lbs ps

    Unilateral toe press
    Same weight as last leg press set
    2 x 15 each leg
    1 x 15 each leg

    Chins

    3 x 5

    Decline Crunches

    3 x 15

  11. #161
    WBB Team Captain Coke's Avatar
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    Fine back-to-back sessions...merry xmas!!

  12. #162
    Moderator joey54's Avatar
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    Thanks Coke. Merry Christmas to you as well big fella!

  13. #163
    Moderator joey54's Avatar
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    12/27/09

    2 Brd Bench

    Bar x 10
    95 lbs x 10
    135 lbs x 5
    185 lbs x 5
    205 lbs x 3
    225 lbs x 3
    255 lbs x 1
    285 lbs x 1
    305 lbs x 1
    320 lbs x 1
    340 lbs x 1
    315 lbs x 1- wanted to hit a double here. Wasn't happening

    I really need to work on keeping my shoulders fixed when the bar is unracked on heavier weights. I am throwing myself out of position and it is hurting my lifts. The 340 lbs was a grinder. I hit too high on the chest and had to reset midway up in the lift. I need to make this a priority in all bench training. I might just take a handoff for every set for the time being.

    Rack lockouts from the floor

    185 lbs x 5
    235 lbs x 5
    265 lbs x 6
    265 lbs x 6

    Band Pushdowns- Green Band

    3 x 12, 10, 10

    Went up on the band a little higher on the last two sets, so more tension.

    Shoulder Dislocates

    3 x 20

    We are squatting tomorrow, so that was it for today.

  14. #164
    Moderator joey54's Avatar
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    I was really feeling worn out yesterday and checked this log. I have trained for 19 weeks straight and gone after it pretty good for most of that time. After this week I am going to take a week off to reset.

    12/28/09

    Box Squats- Same height as always

    Bar x 10
    145 lbs x 10
    195 lbs x 5
    235 lbs x 3
    285 lbs x 3
    325 lbs x 2 x 2
    345 lbs x 2 x 3- belt
    435 lbs x 1- belt
    485 lbs x 1- belt

    Reverse Hypers

    90 lbs x 12
    190 lbs x 12 x 3

  15. #165
    WBB Team Captain Coke's Avatar
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    Nice job throughout, no doubt you will finesse your benching style.

  16. #166
    Moderator joey54's Avatar
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    We'll keep working on it Coke. I am feeling worn out, so winding down. 1 more session to go.

    12/30/09

    Bench with Chains

    Bar x 10
    95 lbs x 5
    95 lbs + 40 lbs chain x 5
    95 lbs + 80 lbs chain x 3 x 6 sets

    Dumbbell Shoulder Press
    35 lb db's x 12 x 3 sets

    Rope Pushdowns
    45 lbs x 12 x 3 sets

    Lat Pulldown
    90 lbs x 12 x 3 sets

    EZ Curls
    60 lbs x 12 x 2 sets

  17. #167
    WBB Team Captain Coke's Avatar
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    Solid upper body training guy.

  18. #168
    Moderator joey54's Avatar
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    12/31/09

    Ended the year with some deadlifts

    135 lbs x 10
    225 lbs x 5
    275 lbs x 5
    315 lbs x 3
    365 lbs x 1 x 4 sets, alternated sumo and conventional stances
    405 lbs x 1 x 4 sets, same thing
    455 lbs x 1-conv
    505 lbs x 1- conv

    Then did these box squat to seat good mornings, back to squats with the SSB.
    135 lbs x 6
    185 lbs x 3
    135 lbs x 5

    That was about it. Welcoming some time off. My log will probably be archived by the time I get back into it. 1/10/10 will be my next lifting session. Might hit the gym once or twice to do some cardio. Might just not.

  19. #169
    WBB Team Captain Coke's Avatar
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    Big deads dude...good deal on taking the break, you've worked hard and deserve some time off.

  20. #170
    Moderator joey54's Avatar
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    Didn't even check this since I posted last, but want to bump just so it doesn't get to far back here. Coke thanks again for your support. I really appreciate it.
    Last edited by joey54; 01-05-2010 at 04:29 PM.

  21. #171
    Moderator joey54's Avatar
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    1/10/09

    Back on track. Re-arranged my days. Sunday will be DE lower, Tuesday DE upper, Wednesday ME lower, Friday ME upper.

    Box Squats

    Started with the bar and no box x 10
    Bar x 5 to real squat depth
    + purple band choked at the rack bottom and the box x 5
    Bands + 145 lbs x 2
    Bands + 195 lbs x 2
    Bands + 235 lbs x 2
    Bands + 265 lbs x 2 x 6 sets

    Deads- Straight Weight, all conventional
    135 lbs x 5
    225 lbs x 1
    275 lbs x 1 x 6 sets

    Reverse Hypers
    + purple band x 20 x 3 sets

    Glute Ham Raises
    BW x 10, 8, 8

    Hanging Knee Raises
    15, 15, 13

    Neutral Grip Chins
    6, 6, 5

    EZ Curl
    +25 lbs ps x 15 x 2 sets

  22. #172
    WBB Team Captain Coke's Avatar
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    Moving on with it very well Joey.

  23. #173
    Moderator joey54's Avatar
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    It was a good way to get back on track Coke. Going to update everyday now so my journal doesn't get buried

    1/11/10

    Recovery Day

    DB bench
    20 lb db's x 20 x 2 sets
    Rope Pushdowns
    15 lb stack x 20 x 2 sets
    Lying Leg Curl
    30 lb stack x 30 x 2 sets
    TKE's
    2 sets x 20

    30 minute walk on the treadmill at 2.5 mph at 10% incline. Strided out the legs

    Followed by a good 20-25 minutes of stretching

  24. #174
    Senior Member cphafner's Avatar
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    good stuff Joey. Miss a day around here and you fall way back in journal land!
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  25. #175
    Moderator joey54's Avatar
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    Down to page 3 in less than a day. It is great to see this section so active.

    1/12/10

    Bench

    Bar x 10
    + doubled red mini's x 5
    + 95 lbs x 3
    + 125 lbs x 3
    + 145 lbs x 3 x 9 sets. 3 thumb from smooth, 3 ring finger on ring, and 3 index finger on ring. Was just going to do 2 with the last grip, but wanted to get a feel for it one more time. Probably won't change a thing for next week.

    Standing DB Press
    45 lb db's x 12 x 3 sets

    Fat Bar JM Presses on the floor
    95 lbs x 12 x 3 sets

    100 total reps of pushdowns. Choked monster mini with fat pushdown handle. Took 9 turns to get there.

    One arm DB Rows
    65 lb db's x 12 x 3 sets.

    HS Pulldown

    PPS+ 25 ps x 10 x 3 sets

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