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Thread: My Lifting Log....

  1. #151
    WBB Team Captain Coke's Avatar
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    On point with those weekend workouts dude.

  2. #152
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    Monday- July 19, 2010

    3 mile run...some pullups


    Tuesday- July 20, 2010

    Crossfit circuit mess in the AM

    PM-


    Squats-
    45x12
    135x8
    155x8
    185x8
    225x8
    245x8 pr
    275x3 ties pr
    ...these were all hams to calves

    GHR-
    bwx10
    bwx10
    bwx10

    superset with

    Leg Extensions
    90x10
    110x12
    130x10

    sposta do squats tomorrow but wanted to today for some reason...may still do some tomorrow with bench

  3. #153
    WBB Team Captain Coke's Avatar
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    Like those squats Vince.

  4. #154
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    thanks man

    heh...Lifted with a guy today that was 155 and pulled 455 without a belt or anything. He was telling me I needed to get faster and my lifts would shoot up.

    Wednesday- July 21, 2010

    AM- 4 mile run

    PM-


    Bench-
    45x20
    135x5
    185x5
    205x5
    235x5
    235x5
    235x4 this is a pr for volume....235x5 is my pr with a warmup specifically for one set

    Close-grip Bench- index on smooth
    185x10
    185x10
    185x10

    after these started working out with that guy....

    Power Cleans-
    135x5 for a few sets working form
    155x a few same thing

    Zercher Squats-
    135x10
    135x10
    165x10

    T-Bar rows with bar in corner
    3platesx12
    3+25x10
    4platesx8

    Incline Bench-
    155x8
    155x8

    Plyo Jumps-
    couple on each box and then tried to make it on all of them
    I could do all but the highest one...it was over 3 1/2 feet lol....i cleared a 3ft one pretty easy though which surprised me...they were all done standing still with no lead up....not sure how many i did but a lot

  5. #155
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    Thursday- July 22, 2010

    AM- Circuit stuff again

    PM-


    Chins- close hammer grip
    bwx5
    bw+50x5
    bw+50x5
    bw+50x5
    bw+50x5 just barely got last one
    bwx12 wide overhand grip

    T-Bar rows- bar in corner....I love the way my back felt from it yesterday lol
    3platesx10
    3+25x10
    4platesx12

    DB Rows-
    100x25/25
    100x25/25

    Shrugs-
    135x10
    225x10
    315x10
    315x10
    315x12

    DBX-
    70x10
    90x8
    90x8
    90x8
    90x8

    Dips-
    bw+45x20 pr
    bw+90x12
    bw+90x10

    Pushdowns-
    135x16 v-bar
    135x15 straight bar

    superset with

    Alt DB Curls-
    35sx14
    35sx8

    my biceps were so damn pumped after back that i didnt even wanna mess with arms at all ....arms are still cramping on me
    Last edited by vince318; 07-22-2010 at 07:12 PM.

  6. #156
    WBB Team Captain Coke's Avatar
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    You're obviously digging the t-bar rows, lol...back-to-back sessions are tight guy.

  7. #157
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    Friday- July 23, 2010

    5.6 mile run

    lol drank all weekend ....was drained and dead today...knew the workout would suck

    Monday- July 26, 2010

    AM- 5 mile run

    PM- Legs burned just walking to gym lol...wanted to be done before i even went in

    Bench-
    45x20
    135x5
    185x8
    205x8
    205x8
    205x8
    205x8
    205x8

    Squats-
    45x20
    135x8
    185x8
    225x1 lol not even goin there
    185x10 legs on fire...no energy

    GHR-
    bwx10
    bwx10
    bwx10

    DB standing Military-
    45sx8

    DB incline- steap
    70sx6
    60sx8
    60sx8 i was just dead on everything n left

    gonna see if my legs can do something tomorrow

  8. #158
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    Tuesday- July 27, 2010

    Rear Delt Machine-
    70x8
    90x8
    100x6

    Chins-wide overhand
    bw+25x8
    bw+25x8
    bw+25x6
    bw+25x6
    bw+25x6
    bw+25x6

    DB Rows-
    130x10/10
    130x10/10

    Dips-
    bw+45x8
    bw+90x8
    bw+135x6
    bw+90x12

    DBX-
    85x8
    90x8
    90x8

    Squats-
    135x8
    185x5
    225x5
    185x15

    didnt feel good today either... but legs could do a bit more, still didnt push it though

  9. #159
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    Friday - July 30, 2010

    AM- 5 mile run doing intervals....


    PM-

    Bench-
    45x20
    135x5
    185x3
    225x2
    245x1
    265x1

    210x8
    210x8
    210x8
    210x8
    210x7
    185x9 close-grip

    Squats-
    45x15
    135x8
    185x3
    225x2
    255x1
    275x1

    205x15 pr
    205x15
    205x15


    -alternated with-

    Standing DB Presses-
    50sx8
    50sx8
    50sx10
    50sx10
    50sx9

    GHR-
    bw+10x10
    bw+10x10
    bw+10x10

    -alternated with-

    Leg Ext-
    130x10
    130x12
    130x10

    Side Laterals
    30sx12
    30sx12
    30sx12

    -alternated with-

    Incline Bench-
    155x6
    165x6
    175x5

    lol i put alternated but they were really supersets pretty much....i had so much energy at the gym today

  10. #160
    WBB Team Captain Coke's Avatar
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    Them are some great efforts man.

  11. #161
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    Saturday- July 31, 2010 really feeling yesterday today lol

    BB Rows- felt off today
    135x5
    185x5
    225x5
    245x4
    185x10

    Dips-
    bw+45x5
    bw+90x5
    bw+135x5
    bw+135x5
    bw+135x5
    bw+135x5
    bw+135x5

    DBX-
    70x8
    80x8
    90x8
    100x5 all very strict drop to
    85x11

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

    1 Arm Pushdowns
    - alt back in forth with reverse
    30xbunch
    50xbunch

    Face Pulls-
    105x10
    105x10
    120x8

    Ez Preacher Curls-
    65x12
    75x10

    Rack Pulls- below the knees-
    225x5 then 5 shrugs
    315x5 " "
    365x5 " "
    405x4 then 5 shrugs
    315x15 no shrugs
    Last edited by vince318; 07-31-2010 at 04:53 PM.

  12. #162
    WBB Team Captain Coke's Avatar
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    Looks pretty good all around man.

  13. #163
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    thanks coke

    Wednesday- August 4, 2010

    AM- half mile sprint/circuit stuff....i was ready to pass out after this lol...breathing so hard



    PM-

    Bench-
    45x20
    135x5
    185x3
    205x3
    225x3
    245x4
    235x5
    235x5
    235x4
    185x12

    Squats-
    45x15
    135x8
    135x5
    185x10
    225x10
    225x10 was gonna do 5x10 but that mess this morning had me drained

    SLDL off platform
    135x10
    185x10
    225x10

    DB Incline- steap
    70sx8
    70sx7
    70sx6
    70sx6
    70sx6

    Face Pulls-
    3x10

    Leg Press-
    plates a side
    4ppsx10
    5ppsx10
    5ppsx10
    5ppsx15

  14. #164
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    Thursday- August 5, 2010

    Chins- wide overhand grip
    bwx5
    bw+25x9
    bw+25x8
    bw+25x8
    bw+25x6
    bw+25x6
    bw+25x6
    bw+25x4
    bw+25x3 50 total

    DB Rows-
    90x10/10
    130x10/10
    130x10/10
    130x10/10

    Rack Pulls-
    225x10 + 10 shrugs
    315x10 + 10 shrugs
    365x8

    DBX-
    70x10
    85x10
    85x10
    95x8
    95x8
    85x12
    85x11

    Incline DB Curls-
    25sx10
    25sx10
    25sx10
    25sx10
    25sx10
    25sx10

    Pushdowns-
    135x15
    135x15
    120x13 lol gone

  15. #165
    WBB Team Captain Coke's Avatar
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    Nice job back-to-back bro.

  16. #166
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    Sunday- August 8, 2010

    Close-grip bench-
    index on smooth
    45x20
    95x15
    135x5
    185x5
    205x5
    225x3
    245x2
    265x1
    275xhalf way lol...drop to
    205x8 pr with grip drop to
    155x10

    Incline Bench- normal grip
    155x5
    170x5
    185x5 pr
    205x3 pr
    this was easy but my triceps were giving out or could have pushed more on both

    Squats-
    45x15
    45x15
    135x5
    185x3
    225x2
    245x1
    265x1
    285x1
    305x1 PR
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2

    DB Incline- steep
    65sx12
    70sx10
    75sx5

    Standing DB Military-
    50sx6
    40sx10
    40sx10

    Side Laterals-
    25s 5x10

    Face Pulls-
    90 3x10

    dunno where that squat came from lol...warmups were heavy at first but after 225 weight was flying...weight was 171 at gym

  17. #167
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    Monday - August 10, 2010

    Squats- with efs strong bands...friend had em and thought i would try em lol
    45x20
    add bands
    45x5
    95x5
    135x5
    165x5
    195x5
    225x2
    245x1 damn this was the heaviest thing i've had on my back at the top...was hard but not a grind

    Deadlift- speed sets
    225x3
    275x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3

    super set with

    Power Cleans-
    135x8
    135x5
    135x5
    155x3
    185xmiss lol..
    185x1 pr

    lol ok the powercleans are not hard even at the 185...i lifted with that same 155 guy and he said it was a nice "power curl" lmao....told me i could do a lot more if i got better at them.......i want to start squatting everyday again and keep it up lol but not sure running and it will work out....keep watching those brozknows videos...

  18. #168
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    Thursday- August 12, 2010

    Bench-
    45x25
    135x5
    185x3
    225x2
    245x1
    265x1

    210x8
    210x8
    210x7
    185x10

    Squats-
    45x15
    135x8
    185x5
    225x5
    265x5 pr
    205x10

    Seated BNP-
    115x8
    115x8
    115x7

    Side Lateral Machine-
    70x25 dc style

    GHR-
    bwx10
    bwx10
    bw+10x10
    bw+10x10
    bwx10

    GHR Situps-
    weight behind head
    bw+10x10
    bw+25x8

    Leg Press
    - plates a side
    2platesx15
    5platesx10
    5platesx10
    5platesx30

    lower back still fatigued and not fully recovered from last 2 sessions...didnt feel real strong today even though i got a pr on squats....cut the volume on the main stuff a bit
    Last edited by vince318; 08-12-2010 at 06:19 PM.

  19. #169
    WBB Team Captain Coke's Avatar
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    Truly amazed with your training frequency, you did squats 3 times this week to good effect.

  20. #170
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    lol squatting girly weights frequently not really amazing but thanks haha

    Friday- August 13, 2010

    BB Rows-
    135x8
    185x8
    225x5
    225x5
    225x5
    225x5
    225x5

    DB Rows-
    70x10/10
    100x25/25
    100x25/25

    Dips-
    bw+45x8
    bw+90x8
    bw+135x6
    bw+90x13

    DBX-
    70x10
    85x12
    85x10
    85x10

    Rope Pushdowns-
    90 3x12

    Alt DB Curls-
    25sx10
    35sx11.5.4 rp

    1 Arm Reverse cable curls-
    30xbunch
    30xbunch

    Shrugs-
    double overhand for grip
    135x12
    225x20
    225x20

    head was throbbing entire workout....

  21. #171
    WBB Team Captain Coke's Avatar
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    Solid upper body day dude.

  22. #172
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    thanks man

    Monday- August 16, 2010.................got up at 2am and didnt have a single thing to eat or drink til about 2pm..got to the gym about 5 30 with just the 1 meal...and sunburned to no end lol

    Bench-
    45x20
    135x5
    185x5
    205x5
    235x4 was gassing out all ready..
    235x4
    235x4
    185x10
    185x10
    185x10
    185x9

    Squats-
    45x30 or so
    135x8
    185x8
    205x8
    225x8
    255x4 gassing again lol.
    185x15

    Side Lateral Machine-
    75x29 dc style ...i have a chest and backarms lol....these are worthless just to get some size on the shoulders

    Incline DB- steap
    75sx5 .....

    Pushups with feet elevated-
    medium close hand spacing
    bwx50
    bwx40
    bwx30 nothing to failure..shoulders n everything are achey and these felt good

    lol realized i did to much whining in this post....Will just do better next time haha

  23. #173
    WBB Team Captain Coke's Avatar
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    Great high volume training with solid weights man.

  24. #174
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    Tuesday - August 17, 2010

    Squats- close stance
    45x20
    135x10
    185x10
    185x10
    205x10

    BB Rows-
    185x6
    205x6
    225x6
    225x6
    225x6
    225x6
    185x10

    DBX-
    75x8
    85x8
    95x8

    Dips-
    bw+45x8
    bw+90x8
    bw+135x7
    bw+90x12

    Pushdowns-
    straight bar
    150x10
    150x8

    alternated with

    Rope Pushdowns-
    90x12
    90x12

    Alt standing DB curls- strict
    40sx10.5.4 rp

    1 Arm Reverse Cable Curl-
    35xfailure both arms

    Face Pulls-
    1x15

  25. #175
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    Friday- August 20, 2010

    Bench-
    45x20
    135x5
    185x3
    225x1
    265x1

    240x4
    240x4
    240x4
    240x3

    Close-grip Bench- index on smooth
    205x6
    205x6

    Squats-
    45x20
    135x8
    185x3
    225x2
    255x2
    275x1
    315x1 PR been a short term goal for a lil while now
    275x1
    225x5

    Incline DB- steap
    65s 3x10

    GHR-
    bw+20 2x8

    Shrugs - double overhand
    135x10
    245x10

    Side Lateral Machine-
    80x31 dc style

    i wanted to do some more volume on squats so i decided i would rep 275 after the pr...lol that didnt happen and when i tried 225 it wasnt happening either...315 was slow but strong and deep....weight 174.8
    Last edited by vince318; 08-20-2010 at 05:14 PM.

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