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Thread: My Lifting Log....

  1. #176
    WBB Team Captain Coke's Avatar
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    Serious benching and squats Vince, props.

  2. #177
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    thanks man

    Saturday- August 21, 2010

    BB Rows-
    185x6
    205x6
    235x8 pr
    245x8 pr
    straps
    185x10

    Chins- underhand med grip
    bwx5
    bw+45x7 pr
    bw+55x4
    bw+55x4

    Dips-
    bw+45x8
    bw+100x8
    bw+145x6 pr
    bw+100x12 pr


    DBX-
    80x8
    100x8
    100x6
    105x5
    100x8 all PRs
    ...deep and strict

    1 Arm DBX-
    30x10/10
    30x10/10

    Pushdowns- v bar
    150x10
    150x10

    Alt DB Curls- standing
    45sx8.4.3 rp

    Rear Delt Machine
    4x12

    Face Pulls
    4x12

    DB Shrugs
    2x10

    really happy with this workout...strength is going up nicely again

  3. #178
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by vince318 View Post
    strength is going up nicely again
    No joke, can't beat that bro.

  4. #179
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    Monday- August 23, 2010

    4 mile run

    Tuesday- August 24, 2010

    AM- 2.5-3 mile run
    carrying sandbags/other heavy crap lol

    PM-

    Bench-
    45x25
    135x8
    185x3
    225x2
    265x1

    185x8
    190x8
    195x8
    200x8
    205x8
    135x20 close-grip

    Squats-
    45x25
    135x5
    135x5
    185x3
    225x2
    255x1
    275x1
    285x1

    185x12
    185x12
    185x12

    DB Incline- Steap
    65sx8
    65sx8
    70sx8

    Incline Bench- wide grip
    135x8

    Shrugs-
    135x10
    225x10
    315x10
    365x10
    315x5 3-5 second hold at the top of each rep

    Side Lateral Machine-
    85x26 dc style

    bench felt ok- starting a new 5x8, 5x5, 3x3 cycle with it to hopefully push past 300...gonna try something new with squats as well...gonna push the weight 10 pounds and reps but keep around 40-50 total..so next session shooting for 3x15 with 205, then 2x20 with 215 then back to 3x12 with 225 etc

  5. #180
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    Wednesday- August 25, 2010

    AM- 3 mile run

    PM-


    DB Rows-
    80x10/10
    100x5/5
    130x15/15
    130x15/15

    DBX-
    80x8
    100x8
    105x6 pr

    Dips-
    bw+45x8 2 sec pause at bottom of each rep
    bw+100x8
    bw+100x8
    bw+100x8
    bw+100x8
    bw+100x8

    Overhead Rope Ext-
    90x12
    120x12

    Ez Preacher Curls-
    65x5
    85x5
    85x5
    85x5 drop to
    65x10

    lol i did those shrugs yesterday really explosive with pauses at the top on a few of them...my neck is sooooo sore today i didnt feel like doing much back

  6. #181
    WBB Team Captain Coke's Avatar
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    Good luck with the new outline, no doubt you will continue to find a way to elevate.

  7. #182
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    thanks man

    Saturday- August 28, 2010
    my shoulder tie in area in the armpit is sore and achey as hell on both sides...think i need to keep the volume down on the dips lol- wasnt recovered

    Bench-
    45x20
    135x5
    185x3
    225x2
    265x1 easiest this weight has every felt.. easily could have doubled...weights felt easy to push but i didnt have much gas today

    190x8
    195x8
    200x8
    205x8
    210x7 +1
    140x17 closegrip- hands on smooth

    Squats-
    45x20-30
    135x8
    185x3
    205x15
    205x15
    205x15

    Seated BNP-
    115x8
    115x8
    115x8

    Flat DB Bench- feet on bench
    70sx10
    70sx10

    Shrugs-
    135x10
    225x5
    315x5
    365x5
    405x5
    315x5 3-5 second pause at top

  8. #183
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    Sunday - August 29, 2010

    Chins- wide overhand grip
    bwx10 these hurt like hell on that tie in area in the armpit....so I stopped

    DB Rows-
    80sx10/10
    80sx10/10 warmups
    130x20/20

    Dips-
    bw+45x8
    bw+100x8
    bw+135x8 pr
    bw+150x5 pr
    bw+115x10 pr


    DBX-
    80x8
    85x8
    90x8
    95x8
    100x5

    BB Nose-breakers-
    95x10
    115x8
    95x12

    Pushdowns-
    100x10 slow
    120x20

    Alt DB Curls- standing
    drop set from 45s to 20s..didnt really count reps

    dips didnt bother my shoulder area at all...only the chins and curls a little...i think it's that bicep tendon that runs into the shoulder on both sides

  9. #184
    WBB Team Captain Coke's Avatar
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    Nice training this weekend, especially with the dips dude.

  10. #185
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    Wednesday- Sept 1, 2010 did somethin to my trap durin a run a while back and it's botherin me like hell here lately

    Bench-
    45x25
    135x5
    185x3
    225x1
    255x1
    265x2 PR

    215x8 PR

    215x7
    185x10 wide-grip ring finger on ring

    Squats-
    45x25
    135x5
    135x8
    185x3
    225x3
    255x2
    275x2
    225x10 trap hurting like hell

    Incline Bench- closegrip index on smooth
    145x8
    155x8
    135x13 wide grip

    GHR-
    bwx10
    bw+10 4x10

    superset with

    AB Pulldown-
    pin5 4x12

    Squats- again lol...
    135x8
    185x8
    225x12
    225x12

    lol determined to get my squat up...i would really like a 405 atg squat before this time next year...big goal but i think its possible

  11. #186
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    Thursday- September 2, 2010

    DB Rows
    80x10/10
    80x10/10
    120x25/25
    80x10/10

    CSR - machine like a hammer strength
    210x8
    210x8
    210x8
    230x5
    230x5
    250x5
    250x5

    DBX-
    80x8
    100x8
    105x7 pr
    100x7
    100x8

    Rope Pushdowns-
    105x8
    120x8
    135x8
    150x8

    Dips-
    bw+45x12
    bw+90x12

    left after this...i wanted to do pullups today but that tie in wouldnt let me do a single one and dips actually hurt...gonna cut dips out a session or 2 and biceps as well to see if it gets better

  12. #187
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by vince318 View Post
    i would really like a 405 atg squat before this time next year...big goal but i think its possible
    You'll get to the 4pps squats in a reasonable time frame man, look forward to seeing you do just that.

  13. #188
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    just making a commennt so i remind myself......


    Not sure how many people use ETS, but i realized something today. It's one of those things where when you're taking it you might not think it does much. Everytime i stop taking it for a week or 2 before ordering more, I feel how beat up i really am in my joints lol. Just thought i would throw that out there....It really does make a huge difference as far as recovery goes to me.

  14. #189
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    Sunday- September 5, 2010

    Bench-
    45x16
    135x5
    185x4
    225x2
    245x1
    265x1
    255x1 15 sets 60 sec rest

    Close-grip- index on smooth
    185x10
    185x10

    Squats-

    45x20+
    135x5
    135x5
    135x3
    185x3
    225x3
    255x2
    275x5 PR

    Deadlift- was gonna shoot for a pr triple, double, or single but my cns was shot lol so did a rep pr
    135x5
    225x5
    315x3
    365x3 cns didnt wanna try heavier lol...considering 365x6 is my PR fresh
    315x10 stiffleg PR

    DB Incline-
    75sx8
    80sx5
    80sx4

    DB Military standing-
    50sx9
    50sx5
    40sx8 nothin left

    DBX-
    70x15
    70x15
    70x15
    80x12

    SLDL- lol figured out my legs were to wide during deadlifts...these were 5x easier than earlier
    225x10
    245x10 off plates

  15. #190
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    Monday- September 6, 2010 really sore from yesterday lol..just did a bunch of back today

    BB Rows-
    185x5
    205x5
    225x8
    225x8
    225x8
    185x12

    Chins- wide overhand with 2-5 second negative to each side(best i can explain it lol)
    bwx5
    bwx5

    CSR Machine-
    230x5
    230x5
    230x5
    250x5
    250x5
    250x6

    Pulldown Machine- 1 ARM with a 3-5 second negative on each rep
    70x8/8
    90x8/8
    110x8/8

    DB Rows-
    80x10/10
    80x10/10
    80x10/10

  16. #191
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    Thursday - September 9, 2010 shoulders ached like hell tryin to bench and incline db as well..it's nothing serious just need to deload ...military and dips felt good surprisingly

    AM-

    Bench-

    45x20
    135x5
    185x3
    225x6 nope

    DB Incline- steap
    70sx8
    75sx6 nope
    60sx10
    60sx10
    60sx10

    BNP
    -
    115x5
    135x5
    135x5

    Dips-
    bw+45x8
    bw+100x10
    bw+100x10

    Decline Situps-
    bw+20x8
    bw+20x10

    GHR-
    bw+10x10
    bw+10x10

    prolly squat later today or tomorrow then take a few days off
    Last edited by vince318; 09-09-2010 at 07:59 PM.

  17. #192
    WBB Team Captain Coke's Avatar
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    You deserve an extra rest day or two, especially where the shoulder is concerned.

    Keep on with it bro, doing great.

  18. #193
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    Thursday - September 9, 2010

    PM


    Squats-
    45x20+
    95x15
    135x8
    185x3
    225x2
    245x1
    265x1
    285x1
    295x1 easy

    235x5
    235x5
    235x5
    235x5
    235x5
    255x3
    265x3

    BB Rows-
    185x8
    205x8
    225x7

    -superset with-

    SLDL- off a plate
    185x8
    205x8
    225x8

    Chins- close hammer grip
    bwx5
    bw+45x6
    bw+45x6
    bw+45x6

    Dips-
    bw+45x8
    bw+100x10
    bw+100x10

    1 Arm DBX
    - back n forth between arms nonstop til all sets done
    25 3x10 each arm

    BB Nose-breakers
    -
    65x10
    115x5 burnt
    95x9 out

    Shrugs- wider grip than normal
    135x10
    225x10
    315x10
    335x10
    335x10
    365x10

    Decline Abs-
    bw+10x8
    bw+20x8

    GHR-
    bwx20

    lol now for a couple days complete rest...cept i have to run some tomorrow morning

  19. #194
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    Monday- September 13, 2010 shoulders felt decent today but still not fully recovered ...i cut some of the volume but hopefully i can put it to normal next sessions...im goin back to the bench, squat/SLDL, bench, DL/Fs routine and try to up my calories and maybe add an extra day or 2 when needed for recovery...also gonna throw dips out n see what happens as they keep getting stronger but doin absolutely nothing for bench lately except cut into recovery


    Bench-
    45x20
    135x5
    185x3
    225x1
    255x1 easy but still wasnt warmed up for this today

    205x8
    205x8
    205x8
    205x8
    145x17 close-grip

    Incline DB- STEAP
    70sx8
    70sx7
    65sx7

    Standing DB Press-
    50sx8
    50sx8
    55sx6

    Side Lateral Machine-
    95x26

    lol gonna stop bein hard headed and stick to the program as i've made huge gains from it when i followed it right....lately i've followed the split but done random reps/weight and extra stuff that eats up my recovery...gonna cut the extra crap and volume and make gains ...feel like im startin to spin wheels lately

  20. #195
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    Tuesday- September 14, 2010

    Squats-
    45x20
    135x5
    135x5
    185x3
    225x2
    275x1

    205x8
    210x8
    215x8
    220x8
    225x8

    SLDL- off 3-4 inch platform
    225x8
    225x8

    BB Rows-
    185x5
    205x5
    235x3 grip slipped...
    235x5
    235x5
    205x8 grip giving me probs for some reason today

    DB Rows-
    80x10/10
    115x10/10
    115x10/10
    115x10/10

    BB Nose-breakers-
    45x12
    65x10
    95x8
    115x8
    115x8

    BB Curls-
    65x8
    75x8
    75x8
    75x8
    75x8

    V Bar Pushdowns- hard tower
    5x8

    DB Skulls-
    30sx12
    30sx12
    30sx12

    -superset with-

    Alt DB Curls-
    30sx12
    30sx8
    30sx8

    Decline Situps- weight behind head
    bw+25x8
    bw+25x7
    Last edited by vince318; 09-14-2010 at 05:25 PM.

  21. #196
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by vince318 View Post
    ...feel like im startin to spin wheels lately
    We all feel that way at times, no doubt you'll be getting that and the shoulder squared away soon.

  22. #197
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    Saturday- Sept 18, 2010

    Bench- felt like **** did these throughout entire workout at random all close-grip
    135x10
    155x10
    155x10
    155x10
    185x8
    185x8
    185x8
    155x12

    Deadlift- off a plate
    135x5
    225x5
    275x2
    315x1
    365x1 plates had holes in them so i said to hell with it

    Off Floor-
    315x8
    315x8
    315x8
    315x8
    315x8

    Front Squats-
    135x3
    155x3
    175x3
    195x3 pr easy to..

    CSR- machine
    230x8
    230x8
    230x8

    Decline Situps- weight behind head
    bw+25x8
    bw+25x8
    bw+25x8

    DBX-
    80x8
    90x8

    Wrist Curls- lol
    50x42

    bench is annoying me...i worked up to heavy single that felt ungodly heavy yesterday and then tried again today and said to hell with it..that's why i only listed the light close-grip sets today...may skip a bench session or do a few light ones like this on the day before and just keep working squat/dl

  23. #198
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    Wednesday- Sept 22, 2010....had to cut weight hard last couple days and up til tomorrow....dehydrated and feeling weaaaakkkk but whatever...

    Bench-
    45x20
    135x5
    185x3
    225x1
    245x1
    265x1 lol not bad but was heavy as hell

    225x4 no endurance for reps today at all..
    185x8
    185x8
    185x8
    185x6

    BNP- seated
    95x8
    105x8
    115x5

    Dips-
    bw+45x8
    bw+90x8
    bw+90x10

    Squats-
    45x20
    135x10
    185x8
    225x8
    185x10

    DBX-
    70x10
    85x8

    first thing to shrivel up when i cut weight is my arms....dbx was hard and weights were hard after about halfway up...last weigh in i cut for then my weight may end up goin from 165 or so to 190 lol and stay there a while and just get strong as possible

  24. #199
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    Saturday- September 25, 2010

    Bench-
    45x20
    135x5
    185x5
    205x5
    225x5
    225x5
    225x5
    185x5 paused..last one 5 sec pause

    Squats-
    45x20
    135x11
    185x3
    225x1
    275x1

    185x8
    185x10
    205x10
    245x10 pr

    DB Incline- steap
    60sx8
    65sx8
    70sx7

    Shrugs-
    135x10
    225x20
    225x20
    225x25

    GHR-
    bw+15 5x8

    Decline situps- weight behind head
    bw+25x8
    bw+15 3x10

    felt a lil stronger today..bench still feels like **** ..better than last 2-3 workouts though...weight was 169 yesterday morning before refeed..have no idea what weight is today but im sure around 178-180 lol
    Last edited by vince318; 09-25-2010 at 06:09 PM.

  25. #200
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    Sunday- September 26, 2010

    Chins- wide overhand
    bwx5
    bw+35x5
    bw+35x5
    bw+35x5
    bw+35x5
    bw+35x5
    bw+35x5 drop to
    bwx8

    DB Rows-
    70x10/10
    100x10/10
    130x17/17

    DBX-
    70x8
    80x8
    90x8
    100x8
    105x7

    Dips-
    bw+55x8
    bw+100x8
    bw+145x5
    bw+90x12

    Pulldowns- behind the head
    120x10
    120x10

    Tate Ext- on flat bench
    30sx12
    35sx12
    40sx12

    Preacher Curls-
    5x8-10

    super set with

    Side Laterals-
    25x12
    35x10
    35x12

    and

    Rear Delt Machine-
    2x10
    1x9

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