Use to be over at FI but seems its gone now, so ima try and keep up with some of this again. Been awhile since ive been online with a log. Mainly just focusin on bench lately but started squattin again and pull again soon. Heres the last few i remember.
Full reps and very easy. Shoulda went 40 plus, no ryme or reason here.
Been awhile since doin the boards so im sure its a PR and quite easy at that. And hit 405 for 3 so happy with that. Did much more but i dont remember.
385 for 5 was quite easy, was gonna go 365 for 8 to 10 but this instead.
Good workout today. Most sets and reps ive done with 405 plus so some progress here still. Not sure my best offa 2 Boards but this has to beat it by a long shot and pretty easy still, even the 430 for 4. I think i can hit a solid 450 right now. Next week may lighten things up a bit, maybe some floor presses, been quite awhile for them also. First time doing dips in awhile as well.
Also ive squatted twice so far. Went to 405 for 3 on the second workout so not that bad i dont guess, also easy. Im pretty happy with the way things are going rite now. Im just to damn heavy haha
Plate loaded rows
Pretty good day once again. Never really squatted much and deadlifted in the same day. BUt worked out well since i hit a all time best and not havin deadlifted in about a year, last march. Wasnt easy thou but still happy with it.
1 mile first thing this morning
30 minutes at the gym
light back work
1 mile at nite
High pulls, ring finger on rings
275-6 easy and fast
Seated shoulder press in smith machine
Seated shoulder press dumbells, partials
rear delt pec deck
One arm and one arm reverse pushdowns and supersets
Wanted to do somethin more explosive today than heavy really. Stayed light and the 275 no promblem, nice change of pace. Dont like the smith machine but gotta work with what i got, all the presses were real light as well. Been going much more off feel and keeping it somewhat light on thursdays. Today was lighter than usual. Lot more work then listed but no need.
Lil back work mainly lower
low cable rope pulls
hammer plated loaded pulldowns
lots of biceps
This was it since friday. Hopefully soemthing good today but with no sleep idk. Its now 847 am and wont lift till 5-6 pm so we'll see.
Close-grip, 1 inch from smooth
455-2 PR got outta line on 2nd so called it
1 set dips
pushdowns supersets one arm
Another good workout. Big close-grip PR with the 405 for sure. And the 455 felt suprisingly easy. I got outta line with it and felt a lil pull in my rite pec so called it there. Coulda hit 4-5 with it and the plan was 475 or so but hit some good PRs so happy with that. And we had 5 people benchin on 1 bench today so i ran outta time really. But I was wiped out neway, not too good considering the number of sets but things keep going up.
Close stance ATG squats
Box squats, par.
Pulls from lowest pin (knee height)
Hammer plate loaded rows
As pitful as it is 405 was a PR squatting like this. Still fast and explosive, doing these as deep as i possibily can. I gotta start getting in the gym earlier cause with the 2 guys i been helpin im not havin enough time.
Low cable rows with straight bar
6-7 sets up to stack
other lower back work and abs
bout 40 minutes cardio
even lighter back work
cardio 50 minutes
405-5 or 6
Still running out of time and hardly no assistance but it seems to be working. So not quite sure if i need to add more work or what, next few weeks should tell. Big PRs thou. Happy with the 405 for 5 but liked the 430 for 2 even better and it was much easier. Since the most ive offically done is 420 430 for 2 was a good PR as was 405 for 5. And handles 5 plates off the boards quite nicely. So no complaints really here.
And on another note, thr 455 set felt much easier last week offa 2-boards. I might coulda hit the 495 offa 2 but not sure. So possibily a lil weak in the 3-board range. Might do em again next week.
Lil late nite cardio as well, bout 245 am.
Last edited by DLK; 05-07-2013 at 12:43 AM.
Plate loaded rows
pulldowns bout to stack
Close grip pulldown machine
chest supported rows
cardio and pool
Not to bad once again. Figure ought to squat at least what im benchin
Light to moderate back work and biceps
straight bar low cable rows
straight bar low cable rows underhand
Pulldowns, straight bar, underhand
Close-grip machine pulldowns
Lower back extentions
20 minutes cardio
bout an hour in the pool
This is cardio day really, more cardio to come tonite too.
Shoulder press, smith machine, pinky on ring
JM straight bar, pinky on rings
Dumbell shoulder press partials
Lying dumbell ext.
One arm rope pushdown
one arm pushdown
one arm reverse pushdown
pec deck rear delt
Alright once again. Never done the JM presses on a straight bar and long since ive done them at all. Really liked them and they killed my triceps. Thou all way pretty easy and much better than skullcrushers since theyre about the only thing that bother my elbows.
Geared toward lower back more and biceps today
reverse grip pulldown, leaning futher back than normal
one arm cable rows
even lower one arm cable rows
netural grip pulldowns
Pne arm cable pulldowns
cable bent over rows
Reverse shrugs on pulldown
high cable curls
20 mins cardio
Lower back was shot after this, quite abit of sets. After this they had a wing cookoff up town with about 50 plus different vendors so went and smashed on that afterwards. Curls was the only thing i went a lil heavier on, been awhile since i have on them too.
Last edited by DLK; 05-11-2013 at 09:44 PM.
Squat and deadlifts are looking pretty awesome. You are a 3 lift lifter, just accept it.
I know, seems to be that way. But leg presses are so much easier haha
3-boards, pinky on rings
One inch from smooth
Pinky on rings, paused for 3 seconds a rep
Shoulder was bothering me a bit today and chest was still tight, from last monday i guess. So i was gonna go 375 3 then 425 for 3 another PR but didnt take it. But 375 for 8 was a nice and easy PR and got a lil more work in. Even was shot on the boards. So didnt miss a weight and hit a PR so no complaints. Didnt do much after.
A completely fucked day
455-1 bar rolled and fucked my lower back good
In this shitty ass YMCA they have only one half rack and 3 pin settings. So it either take it off on my toes or begin with a quater squat/goodmorning. Ive been using the latter and it got me today. And besides this the bar was bent and in the hole it rolled on me and my lower back did some sort of hip fuck snap motion. I almost lost it off my back. Was gonna go for 3 with it and go from there. But it was all to do to rack it and collapse to the nearest bench. So ive self medicated here for tonite and will be taking a trip to the ciro tommorow. Its just eother a nerve or the muscle in my lower. Never felt it so bad before thou and it hurt like hell for awhile. I figured things were going too smoothly for too long so some sort of fuck up was due. BUt hopefully it its too seriousand i can be back in a week or 2 and def hope it wont effect my benching. Take a few days off and we'll see. BUt from now on i will be squatting at home where i have plenty of pin placement for the racks and pins and plenty of weight. Fuck that shitty ass rack. And here i can use some chains as well so shoulda been doin it from the start, the rack is just a lil narrow but i will have to deal with it, itsnt that bad neway. But needless to say i was fuckin pissed. Now i guess ima go do some cardio and get something done. 2euces my niggas.
4 miles cario throughout the nite
3 miles this morning on an empty stomac
And ciro appointment at 1 pm. But things are feeling better already so hopefully we can speed things up.
Buncha shoulder flys
pec deck rear delt
one arm pushdowns
one arm reverse pushdowns
machine shoulder flys
10 minute cardio
Went to ciro
Nitetime cardio and supersets supersetted
Incline dumbell ext./Incline dumbells
25s-25 and 50s-25
Incline dumbells/Incline dumbell ext.
50s-30 and 25s-30
SIngle arm band kickbacks
set of 25
Not too much today or too heavy but needed a lil lighter day as well. But good news the back is coming back quite quickly, almost full range of motion but still hurts a little. But i think that may be enough to the DR. but the weekend will tell. Most likely wont be able to do shit tuesday thou. But all this does is make we wanna squat and deadlift more
Last edited by DLK; 05-16-2013 at 10:24 PM.
13 sets of curls
5 or 6 sets of calves 20-30 reps
And prolly a mile and a half walking concord mills
5 miles cardio
and some curls
2.5 miles this morning empty stomac, more to come i guess
Another 2.5 miles about 8-9-10 pm i guess
Another 3 miles at 230-3 am
For a total of 8 miles today
Last edited by DLK; 05-20-2013 at 01:25 AM.
Little quick review and of plans to come while im thinkin of it.
Hopefully my back should be fine tommorow but we will see. Tryin to add some more volume and hit a small PR again tommorow but not so much so fast, not trying to ramp up too soon. In the next 2 or maybe 3 weeks gonna add some bands for a week or 2 and go for a PR of 430-440 for 3. Which the most ive offically done is the 430 but for 2 and it was quite easy. Which means after hitting something for another PR for a 3 set i need to work on some singles and go ahead and get 455 outta the way which i know i can do as of now. But it is a nice milestone and the last one to 500, but no more mental barriers which have been an issue in the past but no more i say. So work on singles soon and add the boards back in as assistance after the bands in a few weeks. But not try and kill myself with them.
And for the squat and deadlift. I believe i will be able to squat and pull fully within 2 weeks at the most. And go ahead and smash a 500 squat and work from there. And also get this 600 dead out the way which shoulda been done long ago. But it will fall quickly. Once i fully figure out what works best for my squat and dead and put the same effort into them as my bench much bigger things to come. Since ive never squatted more than 2-3 months straight id say. But time to quit fuckin round with them because i know they will also help my bench tremendously. Just some notes for myself and to help stay on track, which nothing is set in stone.
Also in the last 1.5-2 months ive been killing the cardio and ive lost 3-4 inches off my waist at 325. i just checked, but im still 325 so.....fuck it, still leanin out thou
Close-grip, pinky on rings with short light bands
few sets of dumbells for 20-30 with 45s and 50s
This was all trash, or more like felt like trash. My very upper outter pecs have been tight for the last 3 weeks or so and now they are killing me. Feels like a slight strain or so. Tried to get some blood in there but everything hurt from 225 up. Probably need more warm-ups but i think i am going to move my grip in. As ive noticed over time seems like 99% of the biggest raw benchers have a somewhat close or real close grip. Last time i used the bands i barley hit 245 or 250 for a hard single and tonite i coulda hit 315 or better but the shit hurt like hell. Hard staying tight also with my back still weakened on me. But the weights felt light just moved like shit but the banded ones moved fast as hell.
Also cardio for today
1.5 miles this mornin on empty stomac
Low incline dumbells
Low incline dumbells
1 miles for a total of 5 miles today, did the light dumbells to help get some blood in the ole pecs and burn a few extra calories while i was at it i figure.
Last edited by DLK; 05-21-2013 at 03:08 AM.
1200- few reps, idr
bout 6 sets of calves on leg press to bout 800 or so
wide grip pulldowns
close grip machine pulldowns
chest supported wide rows
back ext. machine throughout day
buncha different curls
10 mins on treadmill on highest incline
bout 45 mins pool time
2 miles cardio this morning empty stomac
then after workout
double dumbell row
double dumbell row
Not much hard shit but alot of work.
Last edited by DLK; 05-24-2013 at 03:24 AM.
Cardio on empty stomac this morning
2.5 miles so far, more to come
and more and more cardio blah blah
Last edited by DLK; 05-23-2013 at 09:08 PM.
Incline hammer plate loaded
Close-grip JM/Kazz press, hands inch inside the rings
245-8 PR tech, all PRs with closer grip
Lying dumbell ext.
One arm shoulder press on cable
cable flys one arm
one arm pushdowns close and wide
one arm reverse pushdown
rolling ext. pushdown
netural gripp pushdowns
few back ext. on machine
Bout 7 minutes cardio in the gym
1.5 miles this morning empty stomac
2 miles more so far after workout
Pretty decent workout, wanted to try the JM/Kazz press with a closer grip but i really liked them better wider. Not to hard still but they do kill my tris, kissed the last one on my chin with 245 so comin all the way down. Chin or just above, sometimes lower. Try and hit different areas and different range of motions but all down there. Suprised too i did the 65s for a few on the dumbell, wasnt that heavy but i was spent on the extentions. No real pressing today which is what i think may work best for me now. Thats why only 3 reps with the 4 plates on incline.
2.5 more miles bout 2 am
Another 2 miles bout 6 am
Last edited by DLK; 05-25-2013 at 08:20 AM.