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Thread: My Lifting Log....

  1. #76
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    Sunday- March 21, 2010

    Chins-
    bw+25x5 wide overhand
    bw+25x8 underhand
    bw+25x8
    bw+25x8
    bw+25x8

    DBX

    50x10
    80x8
    85x8
    90x8
    95x8

    Rope Pushdowns
    90x8
    105x8
    105x8
    105x8
    105x12

    Standing Curls with curl bars - went back and forth between wide and narrow grip
    80x10
    80x10
    70x10
    70x10
    70x10
    70x10

    Pushups-
    feet elevated
    x25
    x25
    x25
    x25

  2. #77
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    Super sessions dude, keep it up!!

  3. #78
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    Monday- March 22, 2010

    4.3 mile run
    Last edited by vince318; 03-23-2010 at 10:04 AM.

  4. #79
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    Wednesday- March 24, 2010

    AM- 5.5 mile run........


    PM- Dunno why i even tried...felt weak and tired as hell

    Bench

    45x15
    135x5
    185x3
    205x1
    225x1
    255x1

    190x8
    195x8
    200x8
    205x8
    210x7 any other day i'll have it
    185x9 close-grip

    Squat
    45x12
    135x8
    185x3
    225x2
    275x1 hard as ****.....

    Seated Military
    115x8
    120x8
    125x6
    130x5

    GHR
    bwx10
    bw+10x8
    bw+10x8
    bw+10x8

    not sure what to do....i dont feel like my strength is goin up anymore and it's really getting to me...i know what i need to do- STOP RUNNING but i dont have a choice at the moment.....really pissed at the situation at the moment....got a damn 7-7.5 mile run friday

  5. #80
    WBB Team Captain Coke's Avatar
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    I'm so impressed with the running that I'd hate to see you stop it, maybe add in more cals in the form of carbs - do what you must either way dude. Numbers were still tight, make no mistake.

  6. #81
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    thanks man...keeps me motivated and i've actually bought some waxy maize mess to play with and see how it works out....the running is staying although im not a big fan of it lol

    Thursday- March 25, 2010

    AM-


    Chins
    - wide grip overhand
    bwx8
    bwx8
    bwx8
    bwx8
    bwx8

    alternated with

    Incline DB Bench- Steap
    60sx8
    65sx8
    70sx8
    75sx8
    80sx5

    PM-

    Chins- wide overhand, did first set of chins before BB rows then the rest were done after
    bwx10
    bwx10
    bwx10
    bwx3 to upper abs/sternum and closer grip
    bwx8 underhand

    BB Rows-
    155x8
    185x5
    205x5
    225x6
    225x6
    225x6
    225x6

    Upright Rows
    4x10 light

    BB Nose-Breakers-
    45x12
    65x10
    95x10
    105x8
    105x8
    105x8
    105x8

    Ez Preacher Curls-

    85x9
    70x12.5.4 (rp)

    kinda pissed lol....felt good today but kinda achey, squats would have went well i think if i had just waited til today

  7. #82
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    Friday- March 26, 2010

    8 Mile run

  8. #83
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    Sunday- March 28, 2010

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

    190x8
    195x8
    200x8
    205x8
    210x8 pr finally got it with volume before lol....

    Close-Grip Bench- index on smooth
    135x8
    145x8
    155x8
    165x8
    175x8
    135x20

    Squats
    45x15
    95x10
    135x8
    185x3
    225x1
    275x1 this was really strong today....could have tripled easily

    205x8
    205x8
    205x8
    215x8
    225x8

    Standing Military-
    45x10
    95x6
    115x6
    135x5 pr

    was sposta deload i know lol but i felt good and wont be lifting at all til saturday or maybe even sunday/monday.....

  9. #84
    WBB Team Captain Coke's Avatar
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    Always like to see some red man, lol - props.

  10. #85
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    thanks man

    Monday- March 29, 2010


    AM- 4.5 mile run



    PM

    Chins
    - underhand med grip
    bw+25x8
    bw+35x6
    bw+35x6
    bw+35x6
    bw+35x6
    bw+35x6
    bw+35x6
    bw+35x6
    50 total

    BB Nose-Breakers
    45x20
    65x15
    95x12
    105x8
    105x8
    105x8
    105x10

    Cable Curls
    105x10
    120x10
    135x8
    150x6
    150x5

    Superset with

    1 Arm Cable Extensions - reverse and normal grip alternating
    40x10
    40x10
    40x10
    40x10
    55x10

    AB Pulldowns
    pin5x10
    pin5x10
    pin6x7

    GHR
    bw+10x8
    bw+10x8
    bw+10x8
    bw+10x10 pr

  11. #86
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    Wednesday- March 31, 2010

    4.5 mile run

  12. #87
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    Friday - April 2, 2010

    Bench
    45x20
    135x5
    185x3
    205x1
    225x1
    255x1

    195x5
    200x5
    205x5
    210x5
    215x7 pr felt weak today...all the warmups were heavy..was shooting for 8

    Deadlift

    135x5
    225x5
    285x4
    285x4
    285x4
    285x4
    325x2
    365x2 pr
    285x10

    Front Squats-
    45x10
    95x10
    135x2 lol bar rolled outta hands

    DB Incline
    - Steap
    60sx8
    65sx8
    70sx8

    I did a ton of sprints in the AM....felt tired before goin to the gym and wanted to sleep but went ahead and went....i felt weak but Deadlift felt really easy(as in had atleast 5 with 365) i get to sleep in a few days and no running so should be good by next workout

    front squats are easy but they are hard as hell on my wrist and i was having a hard time figuring out how to hold it without it rolling out lol....maybe with some more work i can work up to something decent

  13. #88
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    Saturday- April 3, 2010

    BB Rows
    135x15
    155x8
    185x5
    205x5
    215x5
    225x5
    235x5 pr

    DBX
    50x10
    60x10

    Dips
    bw+45x5
    bw+90x5
    bw+125x5 pr
    bw+125x5
    bw+125x5
    bw+125x5


    BB Nose-Breakers
    45x20
    65x15
    95x12
    105x10
    115x10

    -superset with-

    BB Curls
    45x12
    65x10
    65x10
    75x8
    75x8

    GHR
    bwx15
    bwx15
    bwx14

    -superset with-

    Rear Delt Machine
    3x10

    felt strong as hell today...i thought i had 2 45s n a 25 on dips and it was a 35 lol...anyway it was really strong and so i just did a few more sets with it......goood day

  14. #89
    WBB Team Captain Coke's Avatar
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    Killer training bro, clearly moving on strong!!

  15. #90
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    was gonna rest an extra day but have a 5.5-6 mile run tomorrow so went ahead with it....i could tell i wasnt recovered for bench or squats lol....deadlift/bb rows and the heavy dips/arms- still felt kinda drained and just overall weak today but did ok........I know for a fact now that i cant recover every 4 days from heavy DL like i can squats so im goin back to the pure squat / bench and letting DL just go up as squat goes up


    Tuesday- April 6, 2010

    Bench-
    45x20
    95x8
    135x5
    185x3
    205x1
    225x1
    255x1 easy rep but should have been stronger

    200x5
    205x5
    210x5
    215x5
    220x5
    205x5x5

    Squats-
    45x15
    135x5
    135x5
    185x3
    225x1
    275x1 easy but same as bench..should have been stronger

    210x8
    215x8
    220x8
    225x8

    DB Incline- Steap
    70sx8
    70sx8
    80sx4 just died out lol

    thinkin of just doin some chins/db rows and some cable crap for arms just to recover some and lift again saturday

  16. #91
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by vince318 View Post
    I know for a fact now that i cant recover every 4 days from heavy DL like i can squats...
    The fact that you can recover within 4 days for squats is a damn good deal, you are lucky.

  17. #92
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    Wednesday- April 7, 2010

    AM- close to 5 mile run



    PM

    DB Rows

    80sx10/10
    100sx10/10
    100sx10/10 straps
    120sx15/15 pr straps

    Ez Preacher Curls
    65x10
    65x10
    65x10

    -superset with-

    DBX
    60x10
    80x10
    80x10
    80x10

    DB Curls

    3 sets

    Rope Pushdowns

    3 sets

    took it easy for the most part

  18. #93
    WBB Team Captain Coke's Avatar
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    Always impressed with the running, followed by the lifting later in the day.

  19. #94
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    yesterday's n today's.....

    Friday- April 9, 2010


    4 mile run...


    ----------------------------------------------------------------------------

    Saturday- April 10, 2010

    Bench

    45x30
    135x5
    185x3
    205x1
    225x1
    275x1 PR

    205x5
    210x5
    215x5
    220x5
    225x5
    205x5
    205x5
    205x5

    Squats
    45x12
    135x8
    185x3
    225x2
    255x1
    275x1

    185x10
    205x10
    225x8
    245x5

    DB Incline- Steap
    70sx8
    70sx8
    70sx8
    50sx13 as seated military..moved it up one notch

    Shrugs - double overhand for grip
    135x10
    225x15
    245x12
    185x25

    felt pretty good today except for my legs still being sore for some reason....i changed the shoes i've been running in and although i havnt been running as far, these are faster pace with all out sprinting almost at the end

  20. #95
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    Sunday- April 11, 2010

    Squats-
    45x15
    135x5
    135x5
    185x5
    185x5
    225x5

    Chins-wide overhand
    bwx10 3 sets done throughout squat sets

    BB Nose-Breakers
    45x15
    65x15
    95x12
    125x6 pr
    125x8 pr
    125x6


    Dips-

    bw+45x15
    bw+45x15
    bw+45x17 lol should have done 20 first instead of tryin it the last set

    Overhead Rope Ext

    105x17

    Curls-
    buncha random sets done between almost every set of triceps lol...just randomly did weight and reps with standing BB/cables / whatever was open



    Monday- April 12, 2010

    AM- 3 mile run


    PM

    Squats-
    45x10
    135x3
    135x3
    155x3
    185x3
    205x3
    225x3
    245x1
    265x1
    285x1 PR
    225x3
    225x3
    235x2
    235x2
    Last edited by vince318; 04-12-2010 at 07:02 PM.

  21. #96
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    Tuesday- April 13, 2010

    Squats-

    45x15
    135x3
    135x3
    185x3
    225x3
    245x1
    265x1
    225x3
    225x3
    225x3
    225x3
    225x3

    Deadlifts-
    275x3
    295x3
    315x3
    335x2
    335x2
    335x2
    335x2
    335x2
    365x2


    WEDNESDAY- April 14, 2010

    AM- 4.5 mile run


    PM

    Close-grip Bench
    - index on smooth
    45x20
    95x15
    135x10
    185x3
    205x3
    225x1
    245x1
    265x1 pr with this grip
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    185x9

    Squats
    45x15
    135x5
    135x5
    185x3
    225x1
    275x1
    295xm lol im not countiing it cuz i chickened out and stopped right at parallel....the rest have been bouncing hams off calves as low as humanly possible
    245x2
    245x2
    245x2
    245x4
    245x2
    245x3

    Chins med underhand grip done between few sets of squats
    bwx10
    bwx10
    bwx10

    DB Inclines-

    60sx8
    70sx8
    80sx8 pr
    80sx6

    Hypers

    bwx10

    GHR
    bwx15

  22. #97
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    Amazed the way you squat with such frequency...great efforts throughout guy.

  23. #98
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    Thursday- April 15, 2010

    Squats
    45x15
    135x5
    135x5
    185x3
    225x1
    275x1

    Deadlift-
    135x5
    225x3
    315x2
    365x1
    335x8 pr could have done 1 more and possibly ground out a second...i was mentally not there at all today

    Chins- med underhand - last 2 sets were done after i left the gym lol
    bwx10
    bwx10
    bwx10
    bwx10
    bwx14
    bwx12 wide overhand

    Machine Pullovers-
    4x8-10



    Friday- April 16, 2010

    AM- 6.3 mile run



    PM-


    Squats-
    45x15
    135x5
    135x5
    185x3
    225x3
    255x2
    275x1
    295x1 PR yes sunk this one alllllll the way down and wasnt to bad...
    265x1
    265x2

    -superset with-

    BB Nose-Breakers-
    45x20
    65x20
    95x12
    105x10
    105x10
    105x10
    105x10

    Rack Pulls-
    225x3
    315x3
    365x5
    405x2

    Rope Pushdowns-

    x12
    x8
    x20

  24. #99
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    Training is awesome Vince, keep it up.

  25. #100
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    thanks man.

    Monday- April 19, 2010


    3.5mile run. i barely finished this run and even ran slow...my lower back would throw fits everytime i tried to run at a decent pace.....i just dont see squatting and deadlifting like that working with all this running

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