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Thread: TNAthletics' Journal

  1. #26
    WBB Team Captain Coke's Avatar
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    Efforts are going very well, wish you the best in this journal and as you move forward in life.

  2. #27
    Senior Member tnathletics2b's Avatar
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    Thanks Coke!

    Pull

    10 laps around gym
    3 x 10 wide grip chins
    Deads 3x8 @ 235 (continuing on with rehab...)
    B/B high pulls 3 X 8 @ 95, 100, 105
    B/B curls 3 x 8 @ 95
    Shrugs 3x6 @ 365,375,385
    Grip training 3xtime @ 405
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  3. #28
    Moderator Off Road's Avatar
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    Nice to see the deads increasing.
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  4. #29
    Senior Member tnathletics2b's Avatar
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    Thanks Off Road!
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  5. #30
    Senior Member tnathletics2b's Avatar
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    Leaving for the weekend to be in a wedding of a friend, so gotta have a quick combined push/leg day. Busy, busy, busy

    Warm Up: 10 laps around gym
    Squat: 3x8 @ 235
    Bench: 3x5 @ 260
    Dips: 3x12

    All I had time for! Oh well, my friend getting married is more important.
    Last edited by tnathletics2b; 11-09-2009 at 05:29 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  6. #31
    Senior Member tnathletics2b's Avatar
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    Saturday: Played pickup basketball at the YMCA for about 2.5 hours with college friends while everyone was in town for the wedding. I have gained about 25 pounds of good weight since I graduated (about a year and a half) and could tell a huge difference in boxing out, rebounding, passing and shooting strength. Was pretty pumped.

    My wife took cold measurements for me as benchmark. Will probably measure every 6 months to hopefully see some gains. Bodyweight = 205.

    Chest: 41"
    Shoulders: 51"
    Leg (around quad/hammy): 26"
    Bicep: 16"
    Neck 17"
    Calf: 15 7/8

    Was a little dissapointed in my leg measurement. Just gotta have patience with rehab and know that I will get back to where I was eventually.
    Last edited by tnathletics2b; 12-28-2009 at 05:50 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  7. #32
    Moderator Off Road's Avatar
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    I absolutely suck at basketball. My wife kicks my butt every time we play. Emberrassing...
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  8. #33
    Senior Member tnathletics2b's Avatar
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    Quote Originally Posted by Off Road View Post
    I absolutely suck at basketball. My wife kicks my butt every time we play. Emberrassing...
    Haha, I am no good either. This time I just had a little more muscle to work down low with!
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  9. #34
    Senior Member tnathletics2b's Avatar
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    Pull

    10 laps around gym
    3 x 10 wide grip chins
    Deads 3x8 @ 245 (continuing on with rehab...)
    B/B B/O rows 3x6 @ 195 (PR)
    D/B curls 3 x 8 @ 45
    Shrugs 3x6 @ 365,375,385
    Grip training 3xtime @ 405
    Last edited by tnathletics2b; 11-10-2009 at 05:11 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  10. #35
    Moderator Off Road's Avatar
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    That's a serious "PULL" workout right there.
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  11. #36
    Senior Member tnathletics2b's Avatar
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    Thanks Off Road! Pull is definitely my hardest day.

    Push
    B/B Bench 3x3@?
    x10 @ bar
    x8 @ 135
    x8 @ 135
    x8 @ 205
    x6 @ 225
    x3 @ 275
    x3 @ 285
    x2 @ 290 (failed 3rd attempt)
    x10 @ 225
    Incline Bench 5,4,5@ 205
    Arnold Press 3x8 @ 35
    Dips 3x12 BW

    Just mixing it up a bit today. Would like to see my 3 rep B/B bench in the upper 200s, pushing 300.

    A little dissapointed with my 3 rep results. I don't think I warmed up enough because my last set of 10 @ 225 felt way better than the 6 warmups I did @ 225. Oh well, live and learn!
    Last edited by tnathletics2b; 11-12-2009 at 05:42 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  12. #37
    Senior Member tnathletics2b's Avatar
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    Legs

    Warmup: 7 laps around gym
    Glute/ham raise 3x10 @ bw, 25,35
    Quad machine
    Ham machine
    Squat 3x8 @ 245, 255, 255
    Chins 3x10 @ bw
    D/B Bi's 5,6,7@ 50,45,40

    Pleased with the squats. Tried them at the beginning of the workout and couldn't do them, so after I did my other leg exercises, I decided to try again and was very loose.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  13. #38
    Moderator Off Road's Avatar
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    Squats are coming along good.
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  14. #39
    Senior Member tnathletics2b's Avatar
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    Couldn't make it to the gym tonight to do Pull, so I decided to use my chinup bar.

    3x15 semi wide grip (wide as I could)
    3x15 neutral grip
    3x8 pull-ups

    5 minute break

    3x15 semi wide grip
    3x13 pull-ups
    3x9 neutral grip

    This week is a DELOAD.
    Last edited by tnathletics2b; 11-18-2009 at 05:22 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  15. #40
    Moderator Off Road's Avatar
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    That's a lot of pull-ups.
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  16. #41
    Senior Member tnathletics2b's Avatar
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    Quote Originally Posted by Off Road View Post
    That's a lot of pull-ups.
    What else was I going to do at 9:00 pm at my house?

    Because of heavy head cold and lots of overtime this week at work, decided to make this week a DELOAD.

    Push

    3x10 speed bench @ 185
    3x10 Incline @ 145
    Dips 3x10 @ BW

    1000 M row machine
    Last edited by tnathletics2b; 11-19-2009 at 05:02 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  17. #42
    Senior Member tnathletics2b's Avatar
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    DELOAD

    3x10 Squats @ 185
    3x6 Falling hamstrings
    contra lateral single leg deadlifts 3x8 @ 50
    Arnold press 3x8 @ 30

    This week taking it easy has made me pumped about next week to get going again!
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  18. #43
    Senior Member tnathletics2b's Avatar
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    Pull

    3x8 @ 275 rack pulls
    b/b rows 12,8,6,4,2 @ 135, 155, 185, 195, 205
    Chinup complex 12 wide, 10 neutral, 7 pronated
    3x8 wide grip high pulls @ 105
    3x8 B/B Curls @ 105
    Calves 3x8 @ 110

    I have decided that my calves need to be bigger. They need some direct work. I started 2 weeks ago doing sitting calf raises twice a week. I started with 90 pounds, now I am at 110. I need to measure them so I can get a before and an after. Since they are covered up during the winter for the most part, when it gets warm in the spring I want to have something to show off!

    Will not be ready for "Strongest of the Weak Ones" competition on here. Rehab is not where I want it to be. I haven't deadlifted or squatted more than 250 since June, so there is no way I am going to be able to put a heavy load on the bar and try to roll with it or I am apt to pull my hamstring again and have to start this process all over again. Oh well. Maybe next time.
    Last edited by tnathletics2b; 11-23-2009 at 08:25 PM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  19. #44
    Senior Member tnathletics2b's Avatar
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    Holy cow, my upper back is sore! Must have been all the rows.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  20. #45
    Moderator Off Road's Avatar
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    Quote Originally Posted by tnathletics2b View Post
    Holy cow, my upper back is sore! Must have been all the rows.
    No doubt...that was a serious ammount of pulling you did.
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  21. #46
    THE IRON NEVER LIES given'er's Avatar
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    Nice work in here

  22. #47
    Senior Member tnathletics2b's Avatar
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    Thanks guys! Yes, it was the pulling, I still felt it today!

    Push

    Bench 3x8 @ 225- Felt great, ended with some still in the tank
    Incline Bench 3x6 @ 190 PR at that set/rep scheme
    Dips 8,7,8 @ 10, 25, 25
    Tricep Pushdowns 3x8 @ 165, 180, 180
    Standing calf raises, single leg 3x12 @ 50 d/b
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  23. #48
    Senior Member tnathletics2b's Avatar
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    Missed Friday due to Thanksgiving Friday.

    Played basketball for about 2 hours on Saturday with college buddies for some awesome cardio.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  24. #49
    Senior Member tnathletics2b's Avatar
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    Pull

    Going back to a Starting Strength Idea and decreasing to 3x5 and adding 5 to 10 pounds every week. Kinda been doing that already, but my volume has been a lot higher (8-10 reps instead of 5).

    Deads
    1x10 @ 135
    1x8 @ 185
    1x6 @ 225
    3x5 @ 265
    b/b rows 12,10,8 @ 135, 145, 155
    Chinup complex 3 x 12 wide, 10 neutral, 8 pronated
    3x8 wide grip high pulls @ 110
    D/B Curls 3x8 @ 40
    Standing Calves 3x12 @ 60 d/b

    Been really getting into rows lately...love the feeling on my upper back. Going to hammer them away while I got this warm, fuzzy feeling about them.
    Last edited by tnathletics2b; 12-01-2009 at 05:35 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  25. #50
    Moderator Off Road's Avatar
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    Low reps...welcome back to the dark side
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