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Thread: My Lifting Log....

  1. #51
    WBB Team Captain Coke's Avatar
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    Sessions are ace for both days man.

  2. #52
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    thanks man

    Wednesday - February 24, 2010

    AM - 3 mile run

    PM-

    Deadlift-
    135x5
    135x5
    225x3
    225x3

    260x5
    295x3
    325x8

    225x10
    225x10
    225x10

    AB Pulldowns

    3 sets

    Rear Delt Machine
    3 sets

    felt tired as hell today...im so sick of running lol..

  3. #53
    WBB Team Captain Coke's Avatar
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    Props on the deads PR.

  4. #54
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    thanks man

    Friday - February 26, 2010


    AM- 4 mile run



    PM

    Standing Military- 5,3,1 week
    45x12
    65x8
    90x5
    100x3
    115x12

    Bench
    185x8
    205x8
    205x8
    205x8

    Dips
    bw+45x10
    bw+80x8
    bw+80x8
    bw+80x8

    DB Rows- 1 arm
    80x12/12
    80x12/12
    80x12/12
    80x12/12
    80x12/12

    had an surprisingly good workout today despite how i felt goin into it...this running is wearing me down more than anything
    Last edited by vince318; 02-26-2010 at 07:38 PM.

  5. #55
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by vince318 View Post
    ..this running is wearing me down more than anything
    You are paying the cost to be boss with the superior conditioning level, average people don't be doing what you do.

  6. #56
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    Monday- March 1, 2010

    AM- 4.5 mile run



    PM-


    Squats 5, 3, 1 week
    45x10
    95x10
    135x8

    190x5
    215x3
    240x5 had more in me but got mad cuz so many people around me while i was squatting and racked it

    Squat from the hole to 3/4 the way up as explosive as possible
    115x5
    135x5
    185x5
    185x5
    185x5
    185x10
    185x5

    Leg ext
    130x10
    130x10
    130x10

    GHR
    bwx12
    bwx12
    bwx12

    AB pulldowns
    pin4x10
    pin5x10
    pin6x7

  7. #57
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    Wednesday - March 3, 2010....wow at the doms from monday's run / squats...i could barely walk and had to run still


    AM- close to 3.5 miles...just a tad under



    PM
    -

    Bench
    45x20
    95x8
    135x5
    185x3
    205x1
    225x1
    245x1
    265x1

    185x8
    185x8
    185x8
    190x8
    195x8

    Incline DBs- steap as hell...might as well been military
    60'sx8
    65sx7

    Shrugs- double overhand for grip
    135x15
    225x20
    225x20

    AB Pulldown

    pin6x8
    pin6x8

    i've kinda come to the conclusion that i liked the workouts so much better the way they were set up (working up to a heavy single) so...Im gonna do bench and squat programs the way i was doin before but on seperate days and im gonna alternate squat/ DL workouts..
    Last edited by vince318; 03-03-2010 at 06:32 PM.

  8. #58
    WBB Team Captain Coke's Avatar
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    Way to tweak your split bro, if it ain't broke don't fix it, lol.

  9. #59
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    Thursday- March 4, 2010

    Deadlift - should have rested i was way to sore to try this lol
    135x5
    135x3
    185x5
    225x3
    275x3
    315x1
    365x1
    405xm got it about to knees ...
    390x1 5 pound pr lol
    315x3
    315x3
    315x3

    Chins-
    bwx10 wide overhand
    bwx10 med underhand
    bwx10 med overhand

    BB Nose-Breakers -
    45x12
    65x10
    95x8
    115x8
    115x8
    115x7

    Preacher curl machine

    1 arm 3 sets
    2 arm 3 sets

  10. #60
    WBB Team Captain Coke's Avatar
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    Good stuff there with the deads and overall dude.

  11. #61
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    Friday - March 5, 2010

    set of pullups (21)
    set of crunches - didnt count
    3 mile run 23:23

    was still sore so run suffered

  12. #62
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    Sunday- March 7, 2010

    Bench -
    45x20
    95x8
    135x5
    185x3
    205x1
    225x1
    245x1
    270x1 pr

    185x8
    185x8
    190x8
    195x8
    200x7 lol this wasnt failure but i was taking very short rest breaks and didnt wanna grind out an 8th

    Dips

    bw+45x5
    bw+90x5
    bw+115x5
    bw+115x2 lol...there went that thought, was gonna do 5x5
    bw+90x3 to make 5 and just called it here

    felt alright today and decided to go for a small pr because the warmups felt pretty good...gonna redo the 8's with same weight next time just because and take about 2 min rest or more lol...squats tomorrow, then back / arms tuesday then i'll be back to the 4 day week as i was doin

  13. #63
    WBB Team Captain Coke's Avatar
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    Solid training with the benching and dips man.

  14. #64
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    thanks coke.

    Monday- March 8, 2010


    AM- 3.5 mile run

    PM

    Squats

    45x15
    135x5
    135x5
    185x3
    225x1
    255x1

    185x8
    185x8
    185x8
    190x8
    195x8

    GHR
    bwx10
    bwx10
    bwx10
    bwx10
    bwx10

    Decline Situps on GHR weight behind head
    bw+15x10
    bw+25x10
    bw+15x10
    bw+15x10
    bw+15x10

    Leg Ext

    130x10
    130x10
    130x10

    i've noticed my quads literally look smaller probably from all the running...gonna really push the squats over the next couple of weeks and just let the running suffer lol....

  15. #65
    WBB Team Captain Coke's Avatar
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    I am assuming the running involved are not sprints followed by intermittent jogging, if that be the case your quads would blow up imo. Otherwise, I do understand the dilemna dude.

    That's a lot of squats there, plenty of ab work too.
    Last edited by Coke; 03-08-2010 at 09:34 PM.

  16. #66
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    i wished it was sprints with jogging....most days it's a decently fast pace the whole thing and sometimes it's really fast then slowed down just enough to catch the breath..i run with a bunch of other people so i cant really run at my pace

    Tuesday- March 9, 2010

    BB Rows-
    155x5
    185x8
    185x8
    185x8
    185x8
    185x8
    135x20

    Wide-Cable Rows-
    135x8
    150x8
    165x8
    165x8
    165x8

    DBX these were not as deep as normal...hands went to ears because of the seat i was sitting at..i would hit the weight on the back..still counting as prs lol
    75x8
    80x8
    85x8 first 3 sets were deep and standing up
    95x8 pr these were on the seat
    100x8 pr

    Pushdowns-
    130x8
    145x8
    160x8
    175x8
    180x6

    Incline Tate Ext
    25sx12
    30sx12
    30sx12

    Ez Preacher Curls

    45x8
    65x8
    85x6
    85x6
    95x4
    55x20
    55x10 wide grip

    good 4-5 mile run tomorrow lol

  17. #67
    WBB Team Captain Coke's Avatar
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    Over the top with the 20 rep rows and curls, nice job throughout.

  18. #68
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    Wednesday- March 10, 2010

    4.37 mile run



    Friday- March 12, 2010

    AM- 6 mile run


    PM -


    Bench
    45x25
    95x8
    135x5
    185x3
    225x1
    245x1
    275xm half way up lol...i was drained dunno why i even tried...i felt like ass since the run

    185x8
    185x8
    190x8
    195x8
    200x8
    155x15 close-grip

    Squat
    45x12
    95x10
    135x5
    185x3
    225x1
    275x1 easy....i felt horrible and tired but this was the easiest 275 ever

    Deadlift
    135x5
    225x5
    275x4
    275x4
    275x4
    275x4
    315x2
    275x10

    Incline DB
    50sx8
    60sx8
    65sx8
    70sx8
    75sx5 dead

    GHR
    bwx10
    bwx10
    bwx10
    bwx10
    bwx12

    Leg ext
    x15
    x12
    x10

  19. #69
    WBB Team Captain Coke's Avatar
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    Owned the big three movements and some, looks great.

  20. #70
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    thanks coke....

    Saturday- March 13, 2010


    Chins-
    bwx5 wide overhand
    bw+25x3 underhand
    bw+45x3 underhand
    bw+70x1 underhand
    bw+90x0 lol couldnt get my chin over...bout half an inch away
    bw+25x5 wide overhand
    bw+25x3
    bw+25x2

    DB Rows

    80x10/10
    100x10/10 straps
    120x12/12 straps

    Pullovers
    70x8
    70x8
    70x8

    Pushdowns-
    120x8
    135x8
    150x8
    165x8
    180x7

    Dips-
    bw+45x12
    bw+45x12
    bw+45x18

    Ez Preacher Curls
    75x8
    75x12

  21. #71
    WBB Team Captain Coke's Avatar
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    Solid effort throughout guy.

  22. #72
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    Tuesday- March 16, 2010

    Bench-
    45x25
    95x8
    135x5
    185x3
    205x1
    225x1
    255x1

    185x8
    190x8
    195x8
    200x8
    205x8
    155x16 close-grip

    Squats

    45x15
    135x8
    185x3
    225x1
    275x1 easy again...

    185x8
    190x8
    195x8
    200x8
    205x8

    Incline DB- Steap
    65sx8
    65sx8
    65sx8
    65sx8
    65sx8

    GHR
    bwx10
    bwx10

    felt alright today...got a 4-5 mile run tomorrow morning and i'll do back / arms in the evening
    Last edited by vince318; 03-17-2010 at 05:52 PM.

  23. #73
    WBB Team Captain Coke's Avatar
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    Big workout dude, covered a lot of ground.

  24. #74
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    Wednesday- March 17, 2010

    AM- 4.9 mile run

    PM-

    BB Rows
    135x10
    205x8
    195x8
    195x8
    195x8
    195x8 meant to do 195 first set lol

    Dips
    bw+45x8
    bw+90x8
    bw+90x8
    bw+90x8
    bw+90x8

    Pushdowns
    120x8
    135x8
    150x8
    165x8
    180x6

    Incline Tate Extensions
    30sx12
    30sx12
    30sx12

    superset with

    Incline DB Curls

    30sx12
    30sx12
    30sx8

    dips are feeling good...seems like they carry over to bench and bench carries over to them lol

  25. #75
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    Saturday- March 20, 2010

    Bench-
    45x20
    95x8
    135x5
    185x3
    205x1
    225x1
    255x1

    190x8
    195x8
    200x8
    205x8
    210x7 damnit
    155x15 close-grip

    Squats
    45x12
    135x10
    185x8
    225x8
    255x3

    Deadlift-
    135x8
    225x5
    275x4
    275x4
    275x4
    275x4
    315x2
    355x2 pr....easily had 3-4 more
    275x10

    Pushups-
    with feet elevated and a weight held on top of back
    bw+45x10
    bw+90x7
    bw+45x15
    bw+45x15
    bw+45x13

    Rack Pulls-
    315x10
    365x3 lol shot...and these sets were harder than normal DL

    squats and deadlift felt good as hell and DL was easiest it's ever felt...i cut squats short cuz i wanted to DL but i could have definitely got a nice pr with the 255 set

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