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Thread: My Lifting Log....

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  1. #1
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    My Lifting Log....

    I've been looking at this site a very long time but have honestly hardly ever posted anything. Decided i would start keeping a log on this site to get some feedback and tips if possible...I have one on Fortified already.

    Just some quick info...In the last 9 months i've went from 148-152 to 170-175 in weight. My numbers have increased dramatically but still nothing impressive. I'm 5'6 and hope to do some raw meets sometime in the future at maybe 148 or 165.

    Been following the same routine for last couple months and have been gaining nicely on it so i'll continue until i quit gaining.

    Today 12-31-09 December, thurs

    Bench
    -used a fat bar
    45x25
    95x8
    135x5
    185x2
    205x1
    225x1
    255x1

    185x5
    190x5
    195x5
    200x5
    205x5
    185x11 close-grip PR

    Squat
    45x12
    95x10
    135x8
    185x2
    225x1
    245x1
    265x1

    220x5
    225x5
    230x5
    235x5
    240x5 PR
    135x10

    DB Incline - steep
    60x8
    65x8
    65x8
    65x8
    65x8

    DB Flat Flys
    30x8
    30x8
    30x8
    30x8

    DB Lunges
    25sx20 steps
    Last edited by vince318; 12-31-2009 at 12:13 PM.

  2. #2
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    Friday- January 1, 2010

    Wide-Grip Chins gonna kinda do a 5, 3, 1 type thing with these
    bw+5x5
    bw+15x5
    bw+25x7
    bwx10 hammer grip..easy

    BB Rows
    135x8
    185x8
    205x8

    Dips
    bwx10
    bw+45x8
    bw+100x8 PR

    Standing DBX
    55x8
    80x8
    95x6
    70x15.5.4 (24) rp

    Pushdowns

    120x12
    120x12
    120x12

    Ez Preacher Curls
    35x8
    90x11 pr
    70x15.5.4 pr
    (24) rp

    Glute-Ham Raise
    bwx10
    bwx10
    bwx10

    Decline Situps
    25 behind head 3x8

  3. #3
    WBB Team Captain Coke's Avatar
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    Good luck with your goals man, off to a great start.

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    Monday...January 4th, 2010 changed it up a bit tonight and did deadlift...this is the first time i've done it in about a year and did everything beltless and no straps or anything...was pleased with my strength


    Bench
    45x20
    95x8
    135x7
    185x2
    205x1
    225x1
    255x1

    190x5
    195x5
    200x5
    205x5
    210x5
    185x12 PR close-grip

    Incline DB
    - Steep
    60sx8
    65sx8
    70sx8
    70sx8
    70sx8

    Deadlifts - conventional
    135x5
    185x3
    225x3 double overhand til here
    275x1
    315x1
    365x1 (+20 all time PR)
    385x1 (+40 all time PR)


    Deadlift standing on 2 45 plates - conventional still
    185x8
    205x8
    225x8 all double overhand til here
    245x8
    265x8 dead stop on all reps on this set

    Squat
    45x10 front squat
    95x12 front squat
    135x8 back squats now
    185x3
    225x3

    was very pleased with workout today....I wanted to work up with front squats only but my wrist hurt like hell just from the set of 95 lol so i figured i would play with that another time...will probably try 405 next time as well...the 385 went up as fast as the 315 lol but i can tell im kinda weak off the ground and wanted to just save it

  5. #5
    WBB Team Captain Coke's Avatar
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    Wow dude, packed a big punch with that effort!

  6. #6
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    Thanks Cocoa...Lol i think running long distances is stupid, but im in the military and they dont so the lifting kinda sucked today...

    ran 4 miles or so...then walked to the gym 30 min later

    Tuesday - January 5, 2010

    Wide-Grip Chins
    bw+15x3
    bw+25x3
    bw+35x4 lmao..horrible

    Rear Delt Machine
    2x8

    DB Rows
    85x25/25

    BB Nose-Breakers
    45x10
    65x10
    115x10 PR
    85x16.5.4 (25) rp

    Ez Preacher Curls

    35x8
    90x10
    75x11.4.4 PR (19) rp

    DBX - these are just 2 hand DB extensions overhead
    75x12 PR

    i got PR's, but im sure they would have been better under better circumstances.....i've been under 20 carbs last 3 days and sore as hell from yesterday's workout and the 4 mile run did not help lol.....

  7. #7
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    Friday - February 12, 2010

    Squats
    45x10
    135x5
    135x5

    165x5
    190x5
    215x14 pr ...lol i've hit PR for reps on every bit of this first week of 5's on 5 3 1 but gonna use these numbers as base numbers for next wave
    155x10
    155x10
    155x10
    155x10
    155x10

    GHR

    bwx10
    bwx10
    bwx10

    AB Pulldowns
    pin5x5
    pin6x5
    pin6x5
    pin6x5

    forgot to post the extra mess i did this week...i went swimming some tuesday and thursday and ran about a mile and half wednesday..nothing to strenuous though
    Last edited by vince318; 02-12-2010 at 04:31 PM.

  8. #8
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    Handling things quite well, nice to see the swimming in the mix along with the workouts and running.

  9. #9
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    Monday- February 15, 2010

    Bench
    45x20
    95x8
    135x5

    165x3
    185x3
    210x10

    Close-Grip Bench- index on smooth
    145x10
    155x10
    155x10
    155x10
    155x10

    Chins
    - Wide overhand grip
    bw+10x10
    bw+25x5
    bw+10x5 7 sets
    50 total

    Machine Pullovers

    110x10
    110x10

    Overhead Rope Ext

    105x10
    105x10
    105x10

    bench was pretty easy...that close-grip seems to make bench feel so much easier

  10. #10
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    Tuesday - February 16, 2010

    Deadlift-
    135x5
    135x5
    185x5
    225x3

    240x3
    275x3
    310x10

    DL for volume- from floor 1st 3 sets double overhand
    225x10
    225x10
    225x10
    225x10
    225x10

    GHR Situps- 25 behind head
    bwx10
    bwx8

    AB Pulldowns
    pin4x15
    pin5x8

    good workout..deadlift is fast becoming my favorite lift lol

  11. #11
    WBB Team Captain Coke's Avatar
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    Like those back-to-back workouts dude.

  12. #12
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    thanks man

    Thursday- February 18, 2010 Military 3's week wave 1

    Standing Military-
    45x16
    65x10

    85x3
    95x3
    110x13

    DB Flat Bench
    75sx8
    80sx8
    85sx8
    90sx8
    90sx8



    Friday- February 19, 2010
    Squats 3's wave 1

    Squats

    45x15
    95x10
    135x8

    175x3
    205x3
    230x3...i felt pretty bad today ..did an obstace course 3-4 times in the AM that just drained the hell outta me...kept it at the required reps
    155x10...skip the 5x10 lol no energy

  13. #13
    WBB Team Captain Coke's Avatar
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    No doubt, the obstacle course depleted you by the time you got to the squats, did fine just the same. Solid pressing too.

  14. #14
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    Saturday- Feburary 20, 2010 felt soooo much better today and just wanted to redo squats lol

    Squats

    45x15
    135x5

    175x3
    205x3
    230x10

    Cleans
    from the Floor
    115x5
    135x5
    155x3
    175x3
    175x1
    135x3 lol these were all easy cept the 175 but its just awkward and i know im muscling it up mostly

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

    DBX
    70x8
    75x8
    80x8
    85x10
    90x10

    AB Pulldowns
    pin5x10
    pin6x6

    done felt good...will start 3 days a week next week...mond, wed, friday to allow better recovery

  15. #15
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    Monday- February 22, 2010

    AM - 4 Mile run..very fast pace first 2 miles then slowed down a lil on last 2


    PM

    Bench
    45x20
    95x8
    135x5

    175x5
    200x3
    225x6

    Close-grip Bench
    155x10
    155x10
    155x10
    165x10
    165x10

    Chins

    bw+10x5 wide overhand
    bw+25x5 med underhand
    bw+35x5 med underhand
    bw+45x5 med underhand
    bw+10x5 4 sets wide overhand
    bw+10x10 med underhand
    50 total

    DBX
    75x8
    80x8
    85x8
    95x6

    EZ Preacher Curls

    35x8
    95x8
    65x29 rest paused

    everything kinda felt heavy today more than likely from the run but i still managed a pr so am pleased with that....

  16. #16
    WBB Team Captain Coke's Avatar
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    Sessions are ace for both days man.

  17. #17
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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..

  18. #18
    WBB Team Captain Coke's Avatar
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    Props on the deads PR.

  19. #19
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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.

  20. #20
    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.

  21. #21
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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

  22. #22
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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.

  23. #23
    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.

  24. #24
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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

  25. #25
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    Good stuff there with the deads and overall dude.

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