Cardinal_22 Posted June 17, 2014 Report Share Posted June 17, 2014 I'm moving my workout logs from the challenge forums to here. Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 I'm modifying the first post to include my most current PR's. I'll try to update it as often as I can. Bench Press: 1 x 240 lbs. 5/3/2017 Back Squat: 1 x 285 lbs 2 x 255 lbs. 2/6/2018 3 x 240 lbs. 7/27/2017 5 x 5 at 225 lbs. 2/10/2018 Deadlift: 1 x 420 lbs Strict Press: 130 lbs. 6/28/2017 Front Squat: 205 lbs. 5/30/2017 Thrusters: 1 x 165 lbs. 6/19/2017 3 x 145 lbs. 7/12/2017 Sumo Deadlift: 375 lbs. 7/25/2017 Full Clean: 190 lbs. 4/7/2017 Full Snatch: 135 lbs. 3/11/2017 Unbroken DU's: 105. 2/15/2018 Static Box Jump: 48". 1/17/2018 Push Press: 3 x 155 lbs. 5/16/2017 Front Rack Lunges: 3/leg x 155 lbs. 5/24/2017 Weighted Pullup: 62 lbs added. I weighed 170 lbs at the time (I think). 3/30/2017 Tuesday, May 27 This was the first workout after the end of the last challenge. I couldn't make it to the gym on Monday because of the holiday, so I went today instead. I will be incorporating some HIIT into the next challenge, so I intend to do a little bit of cardio this week to ramp up into it. I'm also switching from a 3x/week 5x5 style program to a 4x/week bro-split program. The old program hit squats every day and focused almost exclusively on big, compound lifts. The new program also starts with big, compound lifts, but then adds a little more isolation work. Goal is to add a bit more volume to burn a few more calories. The workout ends with some kind of cardio: HIIT on the treadmill is preferred, but it might also be straight cardio on the elliptical or (if I'm feeling really crazy) time on the stairmaster with a 40-lb weighted vest.Deep Squats: 5 x 135 5 x 155 5 x 165 5 x 175 5 x 185 Bench Press: 3 x 195, 5 sets (back flat) 10 x 135, 5 sets (wide grip, also back flat) Low Lat Pull: 8 x 160 lbs 5 x 180 lbs 5 x 200 lbs (too heavy) 5 x 180 lbs 8 x 160 lbs Pec Fly (new machine, weights are different): 10 x 170, 2 sets 10 x 150, 1 set Cardio: 5 min on treadmill at 6.0 mph Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Wednesday, May 28 I'm starting to use the new equipment that was very recently installed in my gym. Since the motion on the machines is different, the old weights I used to use don't really compare to these new ones. I will have to re-establish baseline over the next few weeks. In regards to pull-ups, I'm de-loading and going back down to bodyweight. The goal is to really focus on range of motion and make sure that my arms are locked straight at the bottom. Dips:20 x bodyweight, 3 sets Pull-Ups:8 x bodyweight, 5 sets Deadlift:3 x 310 lbs, 2 sets5 x 220 lbs, 2 sets Treadmill HIIT:3 min @ 3 mph (warmup)2 min @ 6 mph (warmup) 5 working sets: 1 min @ 8.5 mph 1 min @ 5 mph 3 min @ 3 mph (cooldown)total calories: about 200 Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Thursday, May 29 After my workout yesterday, I realized that I'm still having some lower back issues. I want to keep working legs every day (both strength training as well as cardio work), but I think I'm going to have to keep both squats and deadlifts light for a while. I hope to be able to make up for the smaller weights with more volume. Horizontal Leg Press:10 x 150 lbs, 5 sets Leg Curls: (new machine)10 x 110 lbs, 5 sets Standing Calf Raise: (new machine)10 x 150 lbs, 5 sets Seated Curls: (new machine)10 x 50 lbs, 1 set10 x 70 lbs, 2 sets10 x 50 lbs, 2 sets Treadmill HIIT:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) working sets x6: 1 min @ 8.5 mph 1 min @ 5 mph 3 min @ 3 mph (cooldown)total: 225 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Friday, May 30 Because of my girlfriend coming home over last weekend and the fact that Monday was a holiday, this is my fourth straight day in the gym. I can really feel it - I'm completely exhausted. Looking forward to taking Saturday off, but I only get 1 day of rest because my new schedule is Sun/Mon/Wed/Fri. Ugh. Seated OHP:7x95 lbs, 5 sets Front & side DB Raises:10 x 10 lbs, 5 sets Lateral DB Raises:10 x 15 lbs, 5 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup)6x working sets: 1 min @ 8.5 mph 1 min @ 5 mph3 min @ 3 mph (cooldown)total: 225 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Sunday, June 1 Felt much better today, after getting Saturday off. I did my first round of stairmaster work with a 40 lb weighted vest in a long time. I had forgotten how utterly exhausting it is. I wanted to quit after 10 minutes, but somehow managed to power out 20 minutes. Will probably be utterly exhausted tomorrow. Bench Press:3 x 195 lbs, 5 sets <-- focus on keeping flat back10 x 145 lb, 5 sets < wide grip, also focus on keeping back flat Pec Fly Machine:10 x 130 lbs, 5 sets <-- 1 min rest between sets DB Pec Fly:10 x 20 lbs, 1 set3x working sets:5 x 35 lbs10 x 20 lbsThen: 2 more sets of 10 x 20 lbs DB Pec Fly Incline:10 x 20 lbs, 5 sets Bodyweight dips:10, 3 sets Stairmaster with 40 lb vest: 20 min at speed 5 Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Monday, June 2I ran across a website on the Stronglifts 5x5 page suggesting that my squat back pain issues may have something to do with bad posture, and that stretching could help out. They suggest getting a foam roller and working on flexibility. They also suggest switching to low bar squats (I currently only do high bar). I've never really been able to do low bar before. I can't figure out where exactly to set the bar without my arms holding it up. The only way I can get the bar to sit stable is to hunch over, which doesn't seem right.I purchased a foam roller today on Amazon, and I hope to start working on low bar positioning soon. Also: while I was deadlifting, I ran into a couple of college 'bros' who told me that they were 100% sure that deadlifting causes cancer. Uh... yeah, right? Now I've heard it all. Deep Squats (high bar):5 x 135 lbs, 1 set5 x 165 lbs, 5 sets (no back pain) Pullups:8 x bodyweight, 5 sets One-Arm Curl Machine:10 x 50 lbs, 5 sets Two-Arm Curl Machine (New Machine):5 x 70 lbs, 1 set5 x 80 lbs, 2 sets Lat Pulldown (New Machine):10 x 130 lbs, 1 set5 x 145 lbs, 5 sets Deadlift:5 x 295 lbs, 3 sets <-- too heavy HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 5x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 2 min @ 3 mph (cooldown)total: 180 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Wednesday, June 4 New challenge post is up! I'm excited to see if I can trim up a bit. I weighed in today at ~165 lbs and ~12.5% bodyfat. Looking to get down to about 10%. Seated Leg Press:10 x 150 lbs10 x 170 lbs10 x 190 lbs10 x 210 lbs10 x 230 lbs Leg Curls:10 x 110 lbs, 5 sets Standing Calf Raise:10 x 150 lbs, 5 sets Decline Bench:5 x 135 lbs, 1 set5 x 185 lbs, 1 set5, 5, 4 x 205 lbs (3 sets total)5 x 185 lbs, 4 sets Dips:15 x bodyweight, 3 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min at 5 mph (warmup) 6x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 1 min @ 3 mph (cooldown)total: 215 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Friday, June 6 For some reason, I really feel exhausted today. I was hoping to get in 6-7 working sets on HIIT, but ended up throwing in the towel after just 5. Honestly, I'm amazed I even got that many out. Need to rest up over the weekend. DB Arnold Press: 8 x 40 lbs, 5 sets Front & Side DB Raises: 10 x 10 lb plates, 5 sets One Arm Side DB Raises: 10 x 20 lb DB, 5 sets each side Traps in Cage: 5 x 275, 2 sets forward5 x 295, 2 sets forward5 x 315, 2 sets forward15 x 225, 5 sets backward Horizontal Leg Press: 10 x 155 lbs, 5 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 5x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 1 min @ 3 mph (cooldown)Total: 190 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Sunday, June 8 Due to issues with my lower back, I had intended to skip the Salubrious Spring Strength Skirmish, but I felt really good today and decided to go for it. In the end, I hit 810 lbs at a weight of 163.2 lbs. Overall bench press rank was 5, and deadlift rank was 7. I'm very happy about that, but I should note that a lot of the big guns like Chairohkey, This is Seth, and Spezzy didn't compete. Squat rank was 18, which I'm NOT very happy about. I guess my work is cut out for me. More details in the skirmish thread. I will note that since I didn't do a complete powerlifting workout, I had tons of energy left over for HIIT. I managed to get in 7 sets, and probably could have done an 8th if I pushed hard. Spring strength training workout. Maxes were:Bench: 215 lbs / 220 lbs / 225 lbs (fail)Squat: 205 lbs / 215 lbs / 225 lbsDeadlift: 335 lbs / 355 lbs / 365 lbs -then-HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) Working sets x 7 1 min @ 8.5 mph 1 min @ 5 mph 2 min @ 3 mph (cooldown)Total: 225 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Monday, June 9 Had to shift my entire workout schedule by one day to make up for the spring strength skirmish yesterday. I will just think about it as a short week. Also: I was supposed to have my yearly physical at the doctor's office today, but my doctor was sick and had to re-schedule my appointment for tomorrow. I'm hoping my LDL numbers turn out ok. My toe was hurting a little bit, so I traded treadmill HIIT for some straight cardio on the elliptical machine. Bench Press: 5 x 185, 3 sets (flat back, thumb grip)5 x 155, 5 sets (flat back, thumb grip) DB Pec Fly:10 x 25 lbs dumbbells, 5 sets DB Incline Fly: 10 x 25 lbs dumbbells, 3 sets Seated Leg Press: 10 x 150, 170, 190, 210, 230 lbs Leg Curls: 10 x 110 lbs, 5 sets Standing Calf Raises: 10 x 150 lbs, 5 sets10 x 180 lbs, 3 sets Cardio:30 min cardio on ellipticalTotal: 300 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Thursday, June 12 Had my doctor's appointment on Tuesday. Results were terrible. LDL came in at 154, which is well above the limit of 100. I'm also vitamin D deficient again. I posted a lot about this in my challenge thread here, so I won't repeat it again. I did get a tetanus booster shot at my visit, which left my arm ridiculously sore and me feeling feverish. So, I skipped Wednesday's workout and moved it to today.There is a silver lining in all of this: I decided to max out my decline bench for the hell of it, and hit 245 lbs. This is the first time I have ever had a chest lift go over 225 lbs. I'm very happy about this. Deep Squats:5 x 135 lbs, 1 set5 x 165 lbs, 5 sets Decline Bench:5 x 1355 x 1855 x 205, 2 sets3 x 2153 x 2251 x 235 <-- PR1 x 245 <-- PR Pullups:8 x bodyweight, 3 sets Low Lat Pull:5 x 1605 x 1805 x 160, 3 sets Lat Pulldown:8 x 130, 5 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup)6x working sets 1 min @ 8.5 mph 1 min @ 5 mph3 min @ 3 mph (cooldown)Total: 225 cal Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Friday, June 13 Heh, not only is it Friday the 13th today, but it's also a full moon. Kind of makes me feel like turning into a werewolf and running around at the gym. OK, seriously though... why am I so tired on Fridays? I'm completely wiped out and still have to do a full workout. I met with my nutritionist/dietitian today and had a pretty good meeting. I'm going to log all of my meals on My Fitness Pal so that we can establish a baseline. We have another appointment set up for July 1 during which we can evaluate and try to make some major changes. Goals are (1) reduce LDLs to a normal number, and (2) gain 15 lbs, probably over the next 2 years or so. More details are in my challenge thread here. I did weigh in today, and came up at 163.2 lbs and 12.0% bodyfat, almost exactly where I was on Sunday. Either I made no progress this week or else there's something wrong with my scale. I strongly suspect the latter... Horizontal Leg Press:10 x 165 lbs, 5 sets Leg Curls:10 x 115 lbs, 5 sets Standing Calf Raise:10 x 180, lbs 5 sets10 x 210 lbs, 3 sets Seated Shoulder Press:5 x 95 lbs, 1 set3 x 115 lbs, 3 sets8 x 85 lbs, 5 sets Front DB Raise:10 x 25 lbs, 5 sets Traps in cage:5 x 275 lbs, front, 2 sets10 x 225 lbs, front, 2 sets5 x 295 lbs, front, 2 sets15 x 225 lbs, back, 5 sets HIIT on treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup)5x working sets 1 min @ 8.5 mph 1 min @ 5 mph3 min @ 3 mph (cooldown)Total: 200 cal Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Sunday, June 15 Squats are starting to feel good on my lower back again (as long as I don't go too low), and I tried to keep deadlifting a bit lighter. Unfortunately, it didn't work. I felt great while lifting, but was sore as all hell when I woke up the next morning. Ugh. Squats:5 x 135 lbs, 1 set5 x 165 lbs, 5 sets Bench Press:4, 4, 3, 3, 3 x 195 lbs (mostly flat back)5 x 165, 5 sets (flat back, stop at bottom) DB Fly:8 x 30 lbs, 5 sets Incline DB Fly:8 x 25 lbs, 5 sets Deadlift:10 x 135, 1 set5 x 225, 1 set5 x 275, 1 set HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 5x working sets 1 min @ 8.5 mph 1 min @ 5 mph 3 min @ 3 mph (cooldown)total: 190 cal Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 17, 2014 Author Report Share Posted June 17, 2014 Monday, June 16 I decided to purchase a fitbit and a new bathroom scale (the Aria scale they sell at fitbit) to replace my old piece of junk that I highly doubt is accurate. I picked the old scale up at Target for cheap, and I've been regretting it since the first week. My friends all recommend the Aria, so I'm excited to give it a try. I think the nice thing about both the scale and the fitbit is that they will wirelessly link with the My Fitness Pal app and help keep track of all of my stats, so that I don't have to remember to write the damn things down in my notebook all the time. Plus, it should help gauge my activity level so that we can figure out why I can't gain any weight. Gotta love technology. Seated Leg Press:10 x 175 lbs10 x 19510 x 21510 x 23510 x 255 Standing Calf Raise:10 x 210 lbs, 5 sets20 x 150 lbs, 3 sets Pullups:8 x bodyweight, 3 sets Leg Curls:10 x 115 lbs, 5 sets Lat Pulldown:10 x 115 lbs, 1 set10 x 120 lbs, 4 sets DB Rows:5 x 85 lbs, 5 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 2 mph (warmup) 6x working sets 1 min @ 8.5 mph 1 min @ 5 mph 1 min @ 5 mph (cooldown)2 min @ 3 mph (cooldown)total: 230 cal total Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 19, 2014 Author Report Share Posted June 19, 2014 Wednesday, June 18 I had to cut my workout a bit short today because I was at work late dealing with my central A/C issues. I basically skipped leg curls and push presses (part of the new mini challenge). I will try to make up for it on Friday. On the flip side, I felt amazing in the gym today. I did sets at 225 lbs on the decline, something I've never done before. I really hope this translates into gains on my flat bench.Decline Bench:5 x 135 lbs, 1 set5 x 205 lbs, 1 set3 x 225 lbs, 3 sets5 x 205 lbs, 1 set Decline Cable Pec Fly:10 x 25 lbs (each side), 1 set10 x 30 lbs, 4 sets Seated Arnold Press:9, 10, 10, 8, 8 x 40 lb dumbbells Lateral DB Raises:10 x 15 lbs, 5 sets Seated Leg Press:10 x 170, 190, 210, 230, 250 lbs Standing Calf Raise:10 x 210 lbs, 5 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 5x working sets 1 min @ 8.5 mph 1 min @ 5 mph 4 min @ 5 mph (cooldown)2 min @ 3 mph (cooldown)total: 215 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 21, 2014 Author Report Share Posted June 21, 2014 Friday, June 20 I got hit by "low energy Friday" again. I have no idea why this keeps happening to me. I admit that it has been a long week, but that's what I say every week. Oh well... Gym workout was shorter, because I ran out of gas.While I was at the gym, I witnessed the bench press super show. Two guys, probably each about 20 years old and 240 lbs, popped 315 onto the bench and did several working sets of 7 reps each. Then one of the guys upped it to 335 and hit 4 more. No arching, no jerky movements. It was clean. It was... depressing. Then, they finished off with some DB incline press: sets of 80, 90 and 100 lb dumbbells in one hand, and NOTHING in the other hand so that it was purposely unbalanced. And they made it look easy. I have no idea what you need to do to get that strong that fast, but whatever it is I'm clearly not doing it. Finally, I've been trying out my new Aria scale. Comparing it to the cheap one I got at Target, they completely disagree about everything. Weight difference is more than +/- 1 lb between them. And not only is the bodyfat % very different, but so are the trends. According to Target, I was 13.1% last night and 12.1% this morning. According to Aria, I was 14.7% last night and 15.3% this morning. And according to both, I lost 5 lbs overnight, but Target started me at 168 lbs, and Aria started me at 166 lbs. W... T... F... (For the record, I'm more inclined to believe the 15% number by looking in the mirror.)Deep Squats:5 x 135 lbs, 1 set5 x 175 lbs, 5 sets Arms Supersets: 6 sets of eachStanding Curls, 65 lbsSkullcrushers, 65 lbs Shrugs (started from the floor):15 x 225 lbs, 6 sets, forward HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 5x working sets 1 min @ 8.5 mph 1 min @ 5 mph 5 min @ 5 mph (cooldown)2 min @ 3 mph (cooldown)total: 230 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 24, 2014 Author Report Share Posted June 24, 2014 Monday, June 23 I missed Sunday's workout because I was stuck at Whole Foods until 10 PM doing some research and editing with my girlfriend on her Thesis. I will replace it with an extra workout on Tuesday. I feel like my legs are starting to get stronger, which is definitely a good thing. Assuming these lifts translate over to squats, it could be a good way for me to keep making gains without all of the lower back strain: squat 1-2x / week, and do auxiliary work and interval training on the other days. I won't know if it works for sure until I track my progress during my next heavy lifting cycle.I am a little depressed that even though I am eating big, my bench press is stagnant. I have made substantial improvements to form (especially keeping my back flat), so this could be holding me back a little bit. But according to my original 2014 goals, I should be hitting 5x5 at 195 lbs by the end of June. I'm really not even close. I need to figure out what I can do to really make some gains in this area.Seated Leg Press:10 x 170, 190, 210, 230, 250, 270 lbs (six sets total) Calf Raises:10 x 210 lbs, 5 sets20 x 165 lbs, 3 sets Leg Curls:10 x 115 lbs, 5 sets Bench Press: (all performed with flat back)4, 4, 3, 3, 3 x 195 lbs (five sets total)8, 8, 7 x 165 lbs DB Pec Fly:5 x 35 lbs, 3 sets Cardio on Elliptical Machine:30 min, 350 calories total Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 25, 2014 Author Report Share Posted June 25, 2014 Tuesday, June 24 It looks like I'm starting to gain weight again. I'm up to roughly 167 lbs, as measured in the morning. Normally I would be very happy about this, except that my bodyfat % is also going up pretty fast. It all depends on which scale you ask, but according to the new Aria, I'm now up to 16.4% from a low of 14.7%. Fitbit tells me that my lean body mass is pretty much exactly the same. Not a good sign.On the positive side, I did deep squats again today and it felt great. Keep in mind that I'm still not above sets at 175 lbs (from a max of 5x5 @ 190 lbs sustained, or one successful day of 5x5 @ 195 lbs). But at least my back doesn't hurt. At all. I'm really hoping that all of this auxiliary leg work will translate into a bigger squat when I start pushing hard again, but that remains to be seen.Deep Squats:5 x 130 lbs, 1 set5 x 155, 165, 175, 175, 165, 155 (6 working sets total) Calf Raises:20 x 150 lbs, 5 sets Pullups:8 x bodyweight, 3 sets Low Lat Pull:5 x 160 lbs, 5 sets Lat Pulldown:8 x 115 lbs, 5 sets HIIT on Treadmill:2 min @ 3 mph (warmup)3 min @ 5 mph (warmup) 6x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 5 min @ 5 mph (cooldown)2 min @ 3 mph (cooldown)total: 250 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 26, 2014 Author Report Share Posted June 26, 2014 Wednesday June 25 I have a friend at the gym who is into bodybuilding. He isn't the biggest guy you've ever seen, but to say that he's ripped is an understatement. When I first met him, he was competing at the state level as an amateur. You have to get 1st place in a state competition to go national. He finally did that a few months ago. Then, last week he had his first national amateur competition in Chicago. Guess what? He got first place. When you win a national amateur competition, you earn the right to go professional. So now I am friends with a professional bodybuilder. How cool is that?Seated Leg Press:10 x 170, 190, 210, 230, 250, 270 lbs (six working sets) Leg Curls:10 x 115 lbs, 5 sets Calf Raises:10 x 210 lbs, 5 sets Decline Bench Press:5 x 135 lbs, 1 set5 x 185 lbs, 1 set5 x 205 lbs, 3 sets Decline Cable Fly:10 x 30 lbs (each side), 5 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 8x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 2 min @ 3 mph (cooldown)total: 280 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 29, 2014 Author Report Share Posted June 29, 2014 Friday June 27 What is it with Fridays? I was utterly exhausted by the time 4 PM hit. When I got to the gym, not only was I in a rush to get done because I was meeting my girlfriend for dinner, but I was really tired also. Couldn't do much of anything. I had to cut the workout very short. Deep Squats:5 x 135, 1 set5 x 175, 5 sets Push Press: (trying to learn how to do this... didn't feel very effective at all)5 x 95 lbs, 1 set4 x 105 lbs, 2 sets Strict OHP:5 x 95 lbs, 1 set HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 5x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 2 min @ 5 mph (cooldown)2 min @ 3 mph (cooldown)total: 190 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted June 29, 2014 Author Report Share Posted June 29, 2014 Sunday June 29 I ended up going to the gym a lot earlier today than normal, but on the plus side it gave me tons of extra time to work on form and get things right. Had an excellent workout overall. Interestingly, my grip slipped pretty badly on my last heavy bench press rep. Luckily I was at the bottom of the rep, but my hands slid outward making my grip super wide. I could barely get the bar back to the racked position. I spent the rest of the workout wearing lifting gloves. I'm not sure exactly why it happened; I've never had this problem before. I suspect it's because the A/C in the gym is terrible and my hands start to sweat like gangbusters.Also - I tried doing power cleans for the first time today. I'm absolutely awful at it, but it seems like it might be a great addition to my workout. I could really feel it in my shoulders.Finally, I wanted to mention that I solved the bathroom scale bodyfat measurement mystery. My old (target) scale was set to "lean mode", while my new Aria scale was set to "normal" mode. I did a bit of research, and apparently lean mode is for use by people who do intense workouts such as 2 hours, 3x / week. I"m not sure if I qualify or not. My impression is that I'm really somewhere in the middle of the two measurements. For now, I'm going to leave the Aria scale in normal mode. If necessary, I can always change it later.Deep Squats:5 x 135, 1 set5 x 155, 5 sets <- complete stop and pause at bottom, no bouncing. Bench Press:5, 5, 5, 5, 4 x 185 lbs <- grip slipped on last rep at bottom12 x 135 lbs, 5 sets <- wide grip Power Cleans:5, 4, 4 x 115 lbs DB Fly:8 x 30 lbs, 5 sets Traps in Cage:15 x 225, 4 sets (forward)8 x 275, 1 set (forward)5 x 295, 1 set (forward)5 x 315, 1 set (forward) Back Extension:10 x bodyweight, 1 set10 x 45 lbs olympic bar, 5 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 6x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 2 min @ 3 mph cooldowntotal: 220 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted July 1, 2014 Author Report Share Posted July 1, 2014 Monday June 30 Gym was really full today. I couldn't get onto the leg curl machine, so I had to skip that part of the workout. Everything else went well. On a side note, I got to try out something called "fat gripz" on a (straight) curl bar. It is a rubber grip that forces you to keep your hands open while lifting. Interestingly, it really changed the stress on the curls to target your forearms more. I may have to get a pair and give them a try.Leg Press:10 x 175, 195, 215, 235, 255, 275 lbs (6 sets total)5 x 295 lbs Calf Raise:10 x 195 lbs, 5 sets Reg Pullups:8 x bodyweight, 3 sets DB Rows:10 x 85 lbs, 5 sets HIIT on Treadmill:3 min @ 3 mph2 min @ 5 mph 7x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 2 min @ 3 mph (cooldown)total: 250 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted July 3, 2014 Author Report Share Posted July 3, 2014 Wednesday July 2 I wanted to do squats today, but the only power rack in the gym was just too full. In the end, I finally gave up and did auxiliary exercises instead. On a positive note, I seem to have gained a few pounds over the last week. But the bad news is that according to my scale, it's all bodyfat. I don't think I look any fatter, but who knows? Ugh.Decline Bench:5 x 135 lbs, 1 set5 x 185 lbs, 1 set3 x 205 lbs, 1 set3, 2 x 225 lbs (2 sets total)5 x 205 lbs, 3 sets5 x 185 lbs, 3 sets Seated Leg Press:10 x 255 lbs, 5 sets Leg Curls:10 x 115 lbs, 5 sets Calf Raise:10 x 210 lbs, 5 sets Decline Cable Fly:10 x 30 lbs (each side), 5 sets HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 7x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 2 min @ 3 mph (cooldown)total: 250 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
Cardinal_22 Posted July 5, 2014 Author Report Share Posted July 5, 2014 Friday, July 4 Had to go to the gym early today because they closed at 4. Plus, my gf and I wanted to spend the evening watching the fireworks in Annapolis. The lifting part went great, but then I crapped out in HIIT because my hamstrings were so tired. In a funny sort of way, it was a great feeling. I'm definitely going to have DOMS tomorrow. Deep Squats:5 x 135, 1 set5 x 165, 5 sets <-- focus on range of motion, no bouncing at bottom Traps in Cage:15 x 225, 5 sets Standing Shoulder Press:5 x 85 lbs, 5 sets Seated DB Shoulder Press:8 x 40 lbs8 x 45 lbs4 x 50 lbs8 x 45 lbs8 x 40 lbs Lateral DB Raise:10 x 20 lbs, 5 sets BB Romanian Deadlift:10 x 135 lbs, 1 set10 x 155 lbs, 5 setsthen did farmers walk with 135 lbs still on barbell to put it on the bench press for someone HIIT on Treadmill:3 min @ 3 mph (warmup)2 min @ 5 mph (warmup) 5x working sets: 1 min @ 8.5 mph 1 min @ 5 mph 2 min @ 3 mph cooldowntotal: 190 calories Quote - Level 3 Night Elf Warrior - 6'0" / 166 lbs. Powerlifting Total: 940 Member: The 800 Club Battle Log Link to comment
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