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Thread: Shae's Log

  1. #1
    Senior Member Shae's Avatar
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    Shae's Log

    Starting a log here to get help from the big boy lifters. I lift raw so all my numbers are with a belt, wrist wraps and knee sleeves. Landon Evans has set up my workouts and I am following them to see how the Block periodization works for me. This is week 6 of a 32 week training session. I am planning on doing a local meet 10-10-09 (week 17) to to see were I am at, but the big meet is 01-31-09 in Tampa. If anyone wants to see the last 5 weeks they are posted at www.badattitudegym.com. I post videos of my main lifts for people to give constructive criticism on.




    07-28-09
    weight--243.1lbs

    Squat
    135X10
    225X8
    315X5
    425X5X5 (90 second rest)

    GHR
    35X5X10

    Lunges
    40X3X10

    DB Shrugs
    100X2X20

    4-point hip work
    50X2X10

    Decline Situps
    bwX4X25

    Rope pull Down Crunches
    150X4X25

    Leg Lifts
    bwX4X25

    BB Twist
    135X2X50

    Cardio: 52:24mins 128AvgHR


    http://www.youtube.com/watch?v=oNYgWCVdQro

  2. #2
    Senior Member brihead301's Avatar
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    Well, I'm not one of the big boys, but I'm looking forward to see how this goes. 425 for 5x5 is no joke!!!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  3. #3
    Senior Member Shae's Avatar
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    Quote Originally Posted by brihead301 View Post
    Well, I'm not one of the big boys, but I'm looking forward to see how this goes. 425 for 5x5 is no joke!!!
    Thanks. Anyone that is willing to give their .02 cents I am willing to listen.

  4. #4
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    425 x 5 is amazing i wish i could come even close to that.

    Feel free to check out my journal

  5. #5
    Senior Member Shae's Avatar
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    07-30-09
    weight: 237lbs


    Bench
    135X10
    225X8
    300X18 (3 minute rest)
    300X5

    Peck Deck
    3pls(on each side)X3X10

    Decline Bench
    315X3X10

    Seated Brain Crushers
    115X3X8

    V-Bar Push Downs
    120X2X8

    CSR
    3plsX4X10

    Lat Pull Downs
    140X3X10

    Straight Bar Curls
    55X8
    75X8
    95X8

    Seated Forearm Curls
    275X3X8

    Arnold Press
    40X2X15


    Cardio--42:28min 128AvgHR



    http://www.youtube.com/watch?v=Q42K2HfGREw

  6. #6
    Senior Member Shae's Avatar
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    07-31-09
    weight: 242.6lbs

    Deadlift
    Conv
    135X5
    245X5
    335X5
    425X2X5

    Sumo
    135X5
    245X5
    335X5
    425X3X5

    Sissy Squats
    40X3X10

    GHR
    70X2X10

    Leg Curls
    120X15

    Leg Extension
    180X15

    BB Shrugs
    315X10
    405X10
    **Add Straps and Belt**
    495X4X10

    4-point hip work
    50X2X10

    Planks
    100X3X90secs

    Reverse Planks
    100X3X90secs

    Side Planks
    100X3X90secs

    Roll Outs
    bwX3X10

    Side Bends
    150X3X10

    BB Twist
    45X50

    Cardio: 27:12mins 124AvgHR


    http://www.youtube.com/watch?v=mZPlSiwV750

  7. #7
    Senior Member Shae's Avatar
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    08-02-09
    weight: 239.2lbs

    Flat Bench
    135X5
    225X5
    315X3
    405X1
    325X4X4 (with 90 second rest)

    5 Board Press
    225+Green BandX3X8

    V-bar Push downs
    140X12

    Cable Flys
    60X3X10

    Arnold Press
    60X3X10

    Alternataing presses
    40X10
    60X10
    80X10

    Bent Over Rows
    315X8
    405X8
    365X8

    Seated Cable Pulls
    240X3X10

    Lat Pull Downs
    180X2X10

    Hammer Curls
    40X3X12

    Forearm Twist
    30X3X12


    Cardio: 46:07min 126AvgHR






    http://www.youtube.com/watch?v=JXx6InPufJ8

  8. #8
    Senior Member benno's Avatar
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    Shae - You must be one big boy! Very strong lifts in here - looking forward to seeing your progress. Awesome workouts.

  9. #9
    Senior Member Shae's Avatar
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    Quote Originally Posted by benno View Post
    Shae - You must be one big boy! Very strong lifts in here - looking forward to seeing your progress. Awesome workouts.
    nah not really but thanks.. I am 5' 10" and 240lbs. I would love to be around 270. But I can't seem to get over 250 without getting fat. So I will stay a lean 240 and get stronger. thanks for following my log Benno.

  10. #10
    Senior Member benno's Avatar
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    Quote Originally Posted by Shae View Post
    nah not really but thanks.. I am 5' 10" and 240lbs. I would love to be around 270. But I can't seem to get over 250 without getting fat. So I will stay a lean 240 and get stronger. thanks for following my log Benno.
    5' 10" at 240lbs is good size esp if your lean!

    Yeah mate, added to favs.

  11. #11
    Senior Member Shae's Avatar
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    Quote Originally Posted by benno View Post
    5' 10" at 240lbs is good size esp if your lean!

    Yeah mate, added to favs.
    thanks. I look forward to your help.

  12. #12
    Senior Member Shae's Avatar
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    08-03-09
    weight: 240.1lbs

    Squat
    135X8
    225X6
    315X5
    405X4
    495X2
    565X1
    460X4X4

    Box Jumps
    bwX2X25

    Walking Lunges
    40X3X10

    Up Right Rows
    90X3X10

    4-Point Hip
    50X2X10

    Decline Crunches
    bwX4X25

    Leg Lifts
    bwX4X25

    Rope Crunches
    150X4X25

    Speed Crunches
    1X100


    Cardio: 39:09min 128AvgHR


    http://www.youtube.com/watch?v=oWg1YMvpCEo Today was one of those days were I did not want to be in the gym and did not want to squat. Plus the gym was completely empty. In the video you will hear me talking to myself to get me through the lifts.

  13. #13
    Senior Member Shae's Avatar
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    08-05-09
    weight: 245.3lbs

    Bench
    135X6
    225X6
    275X4
    325X14
    325X6

    Reverse Close Grip Bench
    185X4X15

    Laying DB Tricep Extensions
    25X2X20

    Lat Pull Downs
    180X4X10

    Seated Rows (wide grip)
    300X3X10

    Reverse Z-Bar Curls
    105X3X12

    Up Right Rows
    105X3X10


    Cardio: 1:12:23min 134AvgHR



    http://www.youtube.com/watch?v=ctHDXGYOYtM

  14. #14
    Senior Member Shae's Avatar
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    08-07-09
    weight: 240.8lbs

    Deadlift
    135X8 (4 sumo + 4 conv)
    245X6 (3 sumo + 3 conv)
    335X6 (3 sumo + 3 conv)
    445X4 (2 sumo + 2 conv)
    515X3 (2 sumo + 1 conv)
    565X2 (1 sumo + 1 conv)
    460X2X4 (All sumo)

    GHR
    35X3X10

    Pull Throughs
    150X2X10

    Pistol Squats
    bwX3X6

    Bulgarian Squats
    bwX2X6

    Upright Rows
    135X2X10

    DB Shrugs
    100X2X10

    4-Point Hip Work
    50X2X10

    Planks
    100X30sec
    200X30sec
    300X30sec

    Reverse Planks
    100X3X30sec

    Side Planks
    100X3X30sec

    Roll Outs
    bwX3X10

    Side Bends
    100X3X25

    BB Twist
    115X2X80


    40:12min 126AvgHR




    http://www.youtube.com/watch?v=B8SOWVs3VPM

  15. #15
    Senior Member Shae's Avatar
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    08-09-09
    weight: 241.3lbs


    Weighted Push Ups
    100X3X10

    Straight Bar Brain Crushers
    95X15

    Bent Over Rows
    275X3X10

    BB Curls
    95X15

    Shoulder Series
    25X15


    Cardio: 1:17:28min 134AvgHR

  16. #16
    Senior Member Shae's Avatar
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    213
    08-10-09
    weight: 240.6lbs

    Zercher Squats
    45X12
    135X10
    185X3X10

    Lunges
    95X2X10

    Shrugs
    315X20

    4-Point Hip Work
    Red BandX2X10

    Decline Situps
    bwX4X25

    BB Twist
    115X25
    135X3X25

    Plate Side Bends
    45X2X25

    Weighted Crunches
    35X5X10

    Hanging Leg Lifts
    bwX4X25

    V-Ups
    bwX2X25

    Dragon Flag
    bwX5X10


    Cardio: 29:06min 121AvgHR

  17. #17
    Senior Member Shae's Avatar
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    08-12-09
    weight:240.6lbs

    BB Bench
    135X6
    185X4
    240X30

    Incline Press
    225X3X10

    Brain Crushers
    135X3X8

    V-Bar Push Downs
    120X2X8

    CSR
    3plsX3X8

    Lat Pull Down
    180X3X8

    Seated Rows
    300X3X8

    DB Hammer Curls
    40X3X8

    Reverse Z-Bar Curls
    95X2X8

    Upright Rows
    115X3X10

    Shrugs
    315X30


    Cardio: 56:07min 123AvgHR

  18. #18
    Senior Member Shae's Avatar
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    08-14-09
    weight: 239.6lbs

    Leg Press
    200X10
    400X10
    600X10
    800X10
    1000X3X10

    Lunges
    40X2X10

    4-Point Hip Work
    50X2X10

    Rope Crunches
    150X4X25

    Speed Crunches
    2X100

    Side Bends
    120X2X50

    Supermans
    bwX2X50


    Cardio: 43:09min 120AvgHR

  19. #19
    Senior Member benno's Avatar
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    Shae, Awesome workouts man. Your vid on squats are really impressive.. Well accually... All your numbers are impressive. Keep up the hard work.

  20. #20
    Senior Member Shae's Avatar
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    Quote Originally Posted by benno View Post
    Shae, Awesome workouts man. Your vid on squats are really impressive.. Well accually... All your numbers are impressive. Keep up the hard work.
    Thanks alot benno...

  21. #21
    Senior Member Shae's Avatar
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    08-18-09
    weight: 240.6lbs

    Back Squats (90 second rest)
    135X5
    245X5
    335X5
    445X5
    535X3
    565X2X4
    535X2X5 (3 minute rest)

    3 Board Press (90 second rest)
    135X5
    225X5
    315X5
    365X5
    385X4X4 (3 minute rest)

    SSB Box Squats (90 second rest)
    225X3X4 (Yes I was being a pussy staying at this weight, but I was shot by this time.)

    Bent Over Rows
    135X6
    225X6
    315X6
    Add Straps
    365X5
    405X5

    Reverse Hypers
    bwX2X15

    Planks
    200X30secs
    300X30secs

    Reverse Planks
    100X2X30secs

    Roll Outs
    bwX2X10

    Side Planks
    100X40secs


    Today was my first day of transmutation and it had alot of volume to it. My lungs were distroyed by the time SSB came around. But I love the torture!!!!!

    http://www.youtube.com/watch?v=QzoIkTvqYoE
    Last edited by Shae; 08-18-2009 at 08:57 PM.

  22. #22
    Senior Member Shae's Avatar
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    08-19-08
    weight: 239.0lbs

    Flat Bench (Comp grip)
    135X5
    225X5
    275X5
    315X5
    375X3
    400X4
    375X4 (5)
    375X3 (5), My triceps were still shot from yesterdays workout so I couldn't finish the full reps.

    Snatch Grip Deadlifts from pin 1 (RPE-8)
    135X4
    225X4
    315X4
    365X3X4

    Floor Press with 3 chains on each side (RPE-8)
    135X3X4

    Circuit Training:
    --BB Shrugs
    225X2X20
    --DB Biceps curls
    30X2X15
    --Back Extensions
    bwX2X20



    http://www.youtube.com/watch?v=2U-4lqY8weg
    Last edited by Shae; 08-20-2009 at 12:13 PM.

  23. #23
    Senior Member Shae's Avatar
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    08-21-09
    weight: 241.2lbs


    Sumo Deadlift: (2 minutes rest)
    135X5
    245X5
    335X5
    445X5
    535X3
    565X2X4
    535X2X5

    Back Squat + 120lbs of chains
    185X4
    315X4
    405X4X4

    Conv Rack Pulls + Quad Mini Bands (pin 2)
    245X4
    335X4
    445X3X4

    Bent Over Rows
    275X6
    315X6
    365X2X6
    405X4

    Reverse Hypers
    bwX2X15

    Planks
    200X2X25secs
    300X2X25secs

    Reverse Planks
    100X2X25secs
    145X2X25secs


    http://www.youtube.com/watch?v=jFc3GyU9U4k Video camera went dead so you only see up until the first set of back squats with 405.

  24. #24
    Senior Member Shae's Avatar
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    08-24-09
    weight: 242.5lbs


    Back Squats:
    135X5
    245X5
    335X5
    445X4
    565X2
    600X2 (3)
    600X1 (3)
    565X2X3

    3 Board Press: (RPE 9)
    135X8
    225X5
    315X5
    Add 3 board
    405X3
    445X4X3

    SSB: (RPE 9)
    145X5
    255X5
    345X2X3
    455X2X3

    Barbell Shrugs:
    315X2X15

    Biceps:
    35X2X15

    Back Extentions:
    bwX2X20


    Today was a horrible day at the gym. Everything felt heavy and killed me. My back is killing me. Chiro here I come!!!!!!!!!!!!!!!!!!



    http://www.youtube.com/watch?v=UCd-4KMXNvk


    .
    __________________
    Last edited by Shae; 08-24-2009 at 08:56 PM.

  25. #25
    Senior Member Shae's Avatar
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    08-26-09
    weight: 239.4lbs

    Bench:
    130X5
    220X5
    310X5
    400X2
    425X3X3
    400X2X3

    Snatch Grip Pulls:
    135X5
    225X3
    315X3
    405X3
    495X3X3

    Floor Press +120lbs of Chains:
    135X5
    185X4X3

    Bent Over Rows:
    225X6
    275X6
    315X2X6

    Reverse Hypers:
    bwX2X15

    Planks:
    200X2X30secs

    Reverse Planks:
    100X2X30secs

    Side Planks:
    100X2X30secs

    Roll Outs:
    bwX10




    http://www.youtube.com/watch?v=1jkEvV2oGHg

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