This is Seth Posted August 30, 2011 Report Share Posted August 30, 2011 Workout Log for the Week of 8/29/2011Weight : 114.4[need to stop drinking so much on the weekends..]Monday-Jog to the gym, walk homeIsolated Dumbbell Curl : 10x27.5, 10x30, 10x35Seated Cable Row : 10x110, 10x130, 10x150Back Extensions : 20xbw, 15x25, 15x25Seated Preacher Curl : 10x45, 5x65, 5x55[may have tweaked my right wrist here, started dropping weight and reps]Medicine Ball Crunches : 25x3Assisted Chin Ups : 10x100, 8x80, 9x90[who knew 20lb difference would be so much]Squats : 10x135, 5x185, 5x225[two plates, boo yah]Isolated Cable Row : 10x50, 10x60, 10x50Planks, front and sides : 20sec x2Notes -Wrist just sort of gave out with too much weight on those curls, pretty upsetting.Loving high weight, low reps. Might start switching over to that instead of my high rep routines. See if that makes a difference in my weight loss. p.s. hate my weigh in today.Yes, I know I did cable rows twice. Tight grip vs wide iso grips hits different locations though.Wednesday-Rough day at work. Didn't feel up to going to the gym today.Did a bit of cardio on my soccer ball in the front yard. Couple BW routines to keep the heart rate up.10x2 push ups3x2 pull upsFriday-Jogging to the gym hurt my knee, starting to get a bit too tender about the joints.Bench Press : 10x95, 5x135, 5x135, 5x155[new RM]Overhead Tricep Press : 10x50, 10x60, 10x70Overhead Barbell Press : 10x65, 10x95, 10x95Decline Cable Fly : 10x50, 10x70, 10x60Cable Crunch : 20x150lb, 10x150lbx2 w/ a twistAssisted Dips : 10x100lbs, 10x80lbs, 10x90lbsMedicine Ball Crunches : 25x3Russian Crunches : 20x3 w/ 6lb ballDeadlift : 5x135, 5x185, 5x135, 5x135Notes -New RM for Bench, pretty pumped for that. The last set felt awesome, pretty tired by then but it felt good to muscle it out.Never tried Overhead Press before, but some dude left his bar up in the squat rack. So I tried it out, feels weird but I liked it more than dumbbells.Core workout went well, super-set the medicine crunches and russian crunches. Great burn.Spent the four sets of deadlifts working on different grips. I don't have a great take on hook grip but am starting to figure out what I like grip-wise. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted September 6, 2011 Author Report Share Posted September 6, 2011 Workout Log for the Week of 9/5/2011Weight : 111.2 lbsMonday-Jogged to the gym... read the big sign that said the gym was closed for the holiday.Jogged home, threw in a few sprints for good measure.Cardio via my soccer ball in the front yard for 20 minutesCouple sets of push ups and chin ups for good measure.Depressing workout day is depressing.Tuesday-Well, I was planning on hitting the gym, but was asked out to dinner instead. So, BW routines before bed instead.Sit ups x 15 x3Push ups x 10 x3Squats x 10 x3Dips x 10 x3Wednesday -Run to the gym, kept a good pace, felt good the whole way. Not sure what the random pain was last week.Bench Press : 8x95, 5x135, 5x145, 5x135, 5x145Overhead Tricep Press : 10x80,10x90, 10x100Arnold Press : 8x22.5, 8x25, 8x25Incline Dumb Bell Press : 8x40, 8x40, 8x40 [supersetted with:]Overhead Smith Press : 8x95, 8x95Assisted Dips : 8x100, 8x80, 8x60Standing Row : 10x25x3Medicine Ball Crunches : 25x3 [supersetted with:]Side Planks : 16secx3Notes -Pretty pumped about keeping 145 for two sets on the bench. Looking forward to upper chest and shoulder soreness from the supersetsFriday Workout -Jog to the gym, nice and easy, it's a legs dayLeg Extensions : 10x70, 10x90, 10x90Torso Twist[finally found a name for these] : 10x45, 10x50, 10x50Calf Raises : 8x135(w/ 1 chin up), 8x185(w/ 2 chin ups), 8x185(w/ 3 chin ups)Cable Crunches : 20x150, 15x150, 15x150Deadlift : 5x135, 5x185, 5x205, 5x185Medicine Ball Crunches[super set with below] : 25 x3Russian Crunches : 20 x3Notes -That's a new RM for dead lifts, numbers keep going up. Just slugged down my first post-workout protein shake, scrumptuous.I feel like I'm missing something here... but can't remember what.Sunday -Sunday log? Hells yeah!Went hiking today, Blue Hills outside of Boston. What a great time. It was beautiful through the woods and over the tree tops and the paths got a little beastly once in a while. Getting up the 1.5 mile path over rocks and brooks was such fun and a great workout. I'd love to be able to add this into my weekly routine more often. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted September 13, 2011 Author Report Share Posted September 13, 2011 Workout Log for the Week of 9/12/2011Weight : 113.6[can't tell if this is the protein or a normal weight fluctuation]Monday-Jog to the gym, walk homeIsolated Dumbbell Curl : 10x30, 10x30, 10x35Seated Cable Row : 10x120, 10x140, 10x160Back Extensions : 20xbw, 15x25, 15x25Leaning Preacher Curl : 5x75, 5x75, 5x75, 5x75Assisted Chin Ups : 10x80, 10x80, 10x100Leg Raises : 10x3 [supersetted with]Bicycle Crunches : 10x2Isolated/Controlled Lat Pull Down : 10x30, 10x40, 10x40Weighted Lever Crunches : 25x120x3Squats : 5x135, 5x185, 5x225, 5x225, 5x185Notes -Squat day! After a day of hiking, I was unsure how this would go, but I got two sets in with my goal weight. Stoked about that. Even if I did have to wait an extra 20 minutes on the dude monopolizing the squat rack.I did my tight grip curls with my shoulders keeping a 30-40 degree angle against the wall. This allowed me to get good extension on my arms without hurting my wrist like I did last week while using the seat. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted September 26, 2011 Author Report Share Posted September 26, 2011 Workout Log for the Week of 9/26/2011Weight : 111.8[lost weight during my holiday, sweet]Monday-Jog to the gym, walk homeAssisted Chin Ups : 8x80, 8x70, 8x70Seated Cable Row : 8x120, 8x140, 8x160, 8x160Back Extensions : 20xbw, 10x25, 10x25, 10xbw[did these different today, weight stretched out in front of my face... feltweirdbro.jpg]Preacher Curl : 5x75, 5x75, 5x75, 5x45, 5x45Squats : 5x185, 5x235, 5x235, 5x245, 5x245[pr!]Medicine Ball Crunches : 25x4Notes -Cut down on the number of exercises today, focused more on big muscles, trying to get out a little quicker.Wanted to start with squats, but had to wait for some ass-hat to get off the squat rack after he monopolized it for a good 20-30 minutes with massive amounts of super sets. Anywho... PR on the squat, feels good.Curls are still messing with my wrists a bit, but no where near as bad as a few weeks ago. 75lbs is feeling good for reps, so I'm pretty happy about that.Thursday- aka, supposed to be Wednesday, if not for my hectic social life.Jog to the gym, jog home... it was rainingBench Press : 10x95, 5x135, 5x145, 5x155[pr], 5x135, 5x145Deep Squats : 5x135(3 chin ups), 5x185(3 chin ups), 5x185(3 chin ups), 5x185, 5x185Assisted Dips : 5x80, 5x60, 5x60, 5x60, 5x60Arnold Press : 5x27.5, 5x30, 5x35, 5x35, 5x35Core : Russian Crunch 8lb x15, 30s Plank, RC 8lb x15, 30s P, RC 8lb x15, 30s PNotes - Rain sucks. PR in Bench Press is awesome. Keep adding weight, that's how we roll.So, as anyone reading through here is starting to notice, I'm switching over to 5x5 strong lifts. It's going well. I'm still scared of 3 days a week of squats, so I'm lowering my weights on off days and will do deep squats instead of parallel squats with higher weight.Saturday Project -Jog to the gym, walk homeTorso Twist:10x45lbs x3 by sideCable Crunches : 25x150lbs x 3Dead Lifts : 5x135, 5x185, 5x225, 5x225, 5x225Notes -Quick workout, really just wanted to get my dead lifts in.Need to strengthen my grip, hardly made it through the last dead lift set because of my grip.The gym was completely empty on midday Saturday, note to self. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted October 4, 2011 Author Report Share Posted October 4, 2011 Workout Log for the Week of 10/3/2011Weight : 109.0Monday-Jog to the gym, walk homeSquats : 5x135, 5x185, 5x225, 5x245, 5x245, 5x245Dumb Bell Curls : 10x30, 10x30Back Extensions : 10xbw, 10x25, 10x25,Assisted Chin Ups : 8x80, 5x60, 5x60Preacher Curl : 10x75, 10x75, 10x75Seated Cable Row : 8x120, 5x150, 5x170, 5x200, 5x160Notes -So, cutting down on number of exercise routines, but I kind of feel bad about it. I'm doing more weight on pretty much every exercise, but I just feel weird cutting down. I actually started my dumbbell curls and got bored with them.Squats felt awesome, got an extra set of 245 in today for good measure because that first set of 135 hardly count at this stage. I felt bad for the guy waiting on me, he asked how many sets I was doing and was kind of shocked by the fact I was getting another 2 in.I treated the cable row kind of like a deadlift, dropping the weight as close to a "dead" position as possible and then getting my hips out as much as possible. Mostly, I wanted to use it to work on my grip... which sucks.Right wrist still hurts on preacher curls, if I move it. If I can hold the weight stiff, it's fine. I don't like it...Wednesday -Jog to the gym, walk home, yadda yaddaDeep Squats - 135x5, 185x5, 185x5Assisted Dips - 80x8, 60x5, 60x5, 40x5, 40x5Bench Press - 95x8, 135x5, 155x5, 160x4[woof], 135x5Arnold Press - 35x5x5Upright Row - 95x5x3Planks - 30sec, 15x2 per raised leg, 30 secNotes - I'm actually extremely upset with this workout. Stopped my deep squats on 3 sets because my neck/vertebrae was sore from Mondays squats and I actually got stuck under the last rep on the bench of 160.Planks hurt more than most of the other bits of my workout. I'm starting to wonder how weak my core is if I can't string together 1:30 of planks.Friday -Dead Lifts - 135x5, 185x5, 225x5, 245x5, 250x5[pr], 185x5Clean & Press - 95x5x5Cable Crunches - 25x150lbs x2, 12x150lbs x3Torso Rotations - 50x5 x3Medicine Ball Crunches - 25x3Notes -PR for Deadlift. Huzzah! My hands are on fire!Never tried Clean & Press before. They were fun. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted October 10, 2011 Author Report Share Posted October 10, 2011 Workout Log for the Week of 10/10/2011Weight : 114[woof]Monday -Dumbbell Isolated Curls : 10x30 x3Cable Row : 5x130, 5x170, 5x200Squats : 5x135, 5x185, 5x225, 5x245, 5x265[pr], 5x225Assisted Chin Ups : 8x80, 8x60, 8x70Cable Row : 5x120, 5x140, 5x160 [all with 3 second pauses, lvl up my grip str]Back Extensions : 10xbw, 10x25, 10x25Russian Crunches : 25x4, 25x4, 10x4, 10x4, 30x4 [who stole the 6lb ball?]Notes :New prep work for my squats equals new personal rep max. I started placing the bar lower on my back, enforcing the shelf, seeing as I was hurting so bad last week. I've also started doing my heavy squats without shoes and am loving the firmer base to work off of. Chin Ups are still killing me. Not feeling good about my challenge goal for them.Wednesday -Deep Squats : 5x135, 5x135, 5x185, 5x185, 5x135((super set with 3-5 chin ups per round))Bench Press : 8x95, 5x125, 5x145, 5x155, 5x135Assisted Dips : 8x80, 5x60, 5x50, 5x50, 5x50Arnold Press : 5x35, 5x40, 5x40, 5x35, 5x35Leg Raise and Hold... whatever it's called : 5x30sec x3Last day of the first 6 week challenge, was hoping to get more on the bench but 155 felt like it was the most I was going to get up today.Deep squats are proving really useful. It gives me a day to deload the weight, switch up my stance and really work on form and flexibility.Saturday -Run to the gym, walk home, with roomie in tow!Dead Lifts : 5x135, 5x185, 5x225, 5x225, 5x135Clean Press : 5x95, 5x115, 5x115Cable Crunches : 10x150, 10x150, 10x150, 20x150Torso Rotations : 10x50, 10x45Planks : 15sec with single raised leg, 30sec normal x3Skipped Friday, rough day at the office.. played a round of golf on Sat morning then hit up the gym. I dragged my roommate along too, got him in as a "visitor".Upped my weight on my clean presses, kept the weight lower on my dead lifts to work on form and my grip strength. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted October 18, 2011 Author Report Share Posted October 18, 2011 Workout Log for the Week of 10/10/2011Weight : 110Monday -Squats : 5x185, 5x225, 5x255, 5x265, 5x265, 5x225Cable Row : 5x130, 5x160, 5x190, 5x220, 5x180Dumbbell Isolated Curls : 10x27.5 x2, 10x25Medicine Ball Crunches : 10xbw, 15x8lb ball x3Assisted Chin Ups : 8x70, 5x50, 5x60Notes Pretty short workout, was kind of out of it. I stopped in at my supplement shop to pick up a new jug of protein and the dude gave me some stuff to try out. So, I tried it out. I got so light headed getting out from under my squats that I almost fell over. Don't think I'm going to be using that stuff any more, even though I did see the upside to it in certain exercises.Wednesday - pre-work gym time due to hectic work/social calendarDeep Squats : 5x35, 5x185, 5x185, 5x205, 5x205Bench Press : 5x95, 5x135, 5x155, 5x160[pr], 5x155Arnold Press : 5x35, 5x35, 5x40, 5x40, 5x35superset w/ BW Dips x 10Notes:Really quick gym time because I was running late and my boss gave me the stink eye for dropping off my work bag and then running to the gym.5RM on bench press though, which was also my 1st challenge goal weight, one day late. woof.Friday -Dead Lifts : 5x135, 5x225, 5x225, 5x275 [pr!]Clean and Press : 5x95, 5x95, 5x115, 5x115some core stuffs... Notes - Quick post work workout. Left work late, so I hit up the smaller gym near there. Still hit PR for 5RM on dead lifts, so woot to that. Still making gains, though I really don't think I'll be getting much higher than that anytime soon.Didn't get a lot done besides the dead lifts, might head out to the gym tomorrow... or the driving range. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted October 25, 2011 Author Report Share Posted October 25, 2011 Monday - week 1 of 100pushups : 12, 10, 7, 7, 12Isolated Curls : 30x10 x3Lat Pull Downs : 100x10, 130x10, 110x10Free Weight Squats(comical at best) : 100x10 x3Notes - Ugh, hate hotel gyms Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
weirdquark Posted October 29, 2011 Report Share Posted October 29, 2011 Starting bodyweight (8/15/11) : ~115Suggested caloric intake : 1432 calories per day Can I ask what you're basing your caloric intake needs on? I calculate that I'd need to eat at least 2000 calories a day to maintain a weight of 115 at my activity level, so for a person who's exercising three times a week, 1400 seems really low to me. Quote I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
This is Seth Posted October 31, 2011 Author Report Share Posted October 31, 2011 Can I ask what you're basing your caloric intake needs on? I calculate that I'd need to eat at least 2000 calories a day to maintain a weight of 115 at my activity level, so for a person who's exercising three times a week, 1400 seems really low to me. There's a BMR calculator linked somewhere in the forums that I'll try to find for you that spit out a number a bit higher for me, but... The 1430 comes from My Fitness Pal, the app I'm using to track my food intake. The stats were : 26 years old @ 215lbs w/ sedentary lifestyle(desk job) working out 3 times a week... if I wanted to hit 199lbs within 6 weeks, I needed to hit 1430 calories a day.Now, I haven't been hitting it all the time. I cheat, and I drink, and I enjoy my protein shakes a bit too much. I'm still down to about half of the goal. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted October 31, 2011 Author Report Share Posted October 31, 2011 Workout Log for the Week of 10/31/2011Weight : 206Monday -Cable Row : 10x130, 5x170, 5x200, 5x220, 5x200Squats : 8x185, 5x225, 5x245, 5x265, 5x245Assisted Chin Ups : 8x70, 8x60, 8x60Preacher Curls : 10x45, 10x65, 10x45Back Extensions[+ Side Extensions] : 10x25[10x45] x3Medicine Ball Crunches : 25x4Notes Back in my gym. I missed it so much. And what was waiting for me? Dude doing chin ups in the Squat Wrack. I was tempted to squat him as my warm up weight.Speaking of which, I think I missed a set of squats... or I'm just not counting correctly.Wednesday -Bench Press : 10x95, 5x135, 5x155, 5x165[pr], 5x155(bent knee) Dragon Flags : 3x3Reverse Grip Bench Press : 10x45, 10x95, 8x95Russian Crunches : 8lb x25, 8lb x10x2(superset with) Medicine Ball Crunches : 10 x3Arnold Press : 35x8, 35x8, 30x6Farmers Carry : 60lb db's for 30yds x5(Wide)Box Squats : 135x10, 185x10, 185x10Notes - Alright, huge workout today. I was feeling really good and wanted to get the most out of it.New 5RM for bench, so still making small gains there, which is great for current challenge.First attempt at dragon flags. CarJack, I hate you for introducing me to them.Saturday - Dead Lifts : 5x225, 5x245, 5x265, 5x225, 5x225Shoulder Press : 5x95, 5x95, 5x105, 5x105, 5x95Oblique Cable Crunches : 10x250 x3other core stuffs..Notes : Short workout, switched the clean press to shoulder presses as I didn't want to risk anything with my back.I weighed in at 202 today. Guess who's pleased with that?Dead lift weight was decent, hands are killing me. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted November 8, 2011 Author Report Share Posted November 8, 2011 Weight : 198.7 [[not too sure I believe this, but if it's true, I'm pumped]]Monday - Cable Row : 10x130, 5x170, 5x200, 5x220, 5x180Squats : 5x185, 5x225, 5x255, 5x275[pr], 5x245Assisted Chin Ups : 8x70, 8x70, 6x70Back Extensions : 10x25, 10x25, 10xbwIso DB Curls : 10x30, 10x30, 8x27.5Med Ball Crunches : 25x4Notes - Weight is loowwww, really hope that's real. I'll check again on Wednesday.PR on the squat. Roar. Felt like a beast.Very next set, I missed the hook and almost dropped the bar. Thankfully I caught it, but I may have tweaked my back doing it. Wednesday -Bench Press : 5x135, 5x155, 5x165, 5x165, 5x145 superset w/ bench dips : bwx8 x5Clean & Press : 8x95, 8x95, 6x95Reverse Grip Bench Press : 8x95, 8x95, 8x95 superset w/ bent knee dragon flags : bwx3, bwx5, bwx4Arnold Press : 35x8, 35x8, 35x6Russian Crunches : 8x20, 8x15, 8x15Planks : 30sec x3Notes - As noted in my challenge thread, I hit a huge weight milestone today. Pumped.Also got another set of my 5rm for bench in. Should be smooth sailing into a weight gain next week.Clean and Press are now one of my favorite workouts. They bring forth the sweat like no other. On a related side note, dragon flags still suck.Friday -Dead Lifts : 5x185, 5x225, 5x255, 5x275, 5x225Clean and Press : 5x95, 5x105Oblique Cable Crunches : 10x250, 10x250, 10x250Torso Twists : 10x35, 10x45Med Ball Crunches : 25x6lb x2Notes I could have swore I put this in already... I think the forum rolled back. Whatever.Dead lifts felt exponentially better this week. Going to have no problem upping the weight next week. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted November 15, 2011 Author Report Share Posted November 15, 2011 Workout Week of 11/14/2011Weight : 202Monday -Squats : 5x185, 5x225, 5x255, 5x285, 5x225Assisted Chin Ups : 8x60 x3Cable Rows : 5x130, 5x160, 5x190, 5x220, 5x170Side Extensions : 10x45 x3Farmer's Carry : 60lb for 25yds x3Good Mornings : 5x45, 10x95, 10x95Notes New squat 5RM. woot sizzle. Did good mornings for the first time in forever... hammies and back are going to be barking tomorrow. Figured I could use them to warm up for death by squats on Wednesday.Wednesday -Death By Squats : 9 rounds at 205lbsBench Press : 5x105, 5x135, 5x155, 5x175[pr], 5x135Reverse Grip Bench : 5x95 x3Arnold Press : 8x30, 8x30, 8x30Notes Piss off, death by squats. I've never been so tired after one exercise before. People were staring at me like I was crazy as I started cursing at the stop watch to slow down.New 5RM for Bench Press. Truth time, I had to rack it after 3 and catch my breath before finishing my last two sets. I'm counting it.Friday -Dead Lifts : 5x185, 5x225, 5x275, 5x285[pr], 5x225Neutral Grip Assisted Pull Ups : 8x60lbs x3Cable Crunches : 25x250, 20x250, 15x250Clean & Press : 95x8 x3Bent Knee Dragon Flags : 6x3Core stuffs on med ballNotes Tried a new supplement, loved it. Hit a new 5RM on dead lifts. Hit the highest sets of dragon flags I've done yet. Threw in the pull ups just to burn off some extra energy that I had. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
jdanger Posted November 16, 2011 Report Share Posted November 16, 2011 Good stuff dude! Congrats on the PR. 285x5 is no joke! And I like that your squat and DL are so close. This is how it should be IMO. Too many people running around these days with 400lb deadlifts and 220lb squats. Looking forward to the death by squats report. I'm still feeling that one. Ugh. Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
This is Seth Posted November 16, 2011 Author Report Share Posted November 16, 2011 I've been trying to figure out how people get such a huge discrepancy between their squats and dead lifts. Mine seem to be progressing at the same rate and I don't see the dead lifts passing the squats any time soon. I guess time will tell though... Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
jdanger Posted November 16, 2011 Report Share Posted November 16, 2011 Unbalanced approach mostly. It's also what I like to call an ego enabler. It's a lot easier to pull a heavy deadlift with terrible form than it is to successfully complete a heavy squat with terrible form. One can grind through a crappy dead that maybe they aren't strong enough to really be handling but once that bar's on their back they are going to be exposed pretty fast. Plus people hate squatting. Because it's hard. Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
This is Seth Posted November 23, 2011 Author Report Share Posted November 23, 2011 Workout Week of 11/21/11weight: unknown! they finally realized the scale was broken...Tuesday -Squats : 5x205, 5x225, 5x245, 5x285, 5x285, 5x135[super low!!]Cable Rows : 5x130, 5x160, 5x190, 5x190, 5x190Assisted Chin Ups : 8x60, 8x60, 5x60Back Extensions : 10xbw, 10x25, 10x25Leg Extensions : 25, 20, 15, 10 [ouch]Preacher Curls : 8x65 x3Notes - Added another set of my 5RM on the squats. Added in some leg extensions to try to work my lower love handle a bit more. Back was extremely tight during my cool down, not too sure what that was about... like dead lift day tight.Wednesday -Bench Press : 5x135, 5x155, 5x165, 5x175, 5x155Reverse Grip Bench : 8x95 x3Arnold Press : 8x30 x3Farmer Carry : 60db for some odd feetCable Fly Press : 50x8 x3Med Ball Sit Ups : 25 x4Notes I did some pull ups between my cable presses, I got to 8 before they started dropping to a point where I didn't think they counted. I know my last goal was for chin ups, but 8 pull ups was something to be proud of tonight. Hadn't done them in a while. Wanted to get some wide/deep squats in, but someone monopolized the squat rack the whole time I was there. Back squat to front squat to dead lift. Good for you buddy, but I wants in now!Saturday post-turkey workoutDead Lifts : 5x225, 5x245, 5x275, 3x300[woof], 5x225Cable Crunches : 25x150, 25x150, 15x150, 15x150Bent Knee Dragon Flags : 6xbw x3Push Press : 95x8, 125x5, 125x5Some other core stuffsNotes -So close to hitting my DL challenge goal. I felt great after the 275 reps, so I thought I'd just throw it up to 300 for one rep... then that turned into two... then it started getting ugly, so I stopped on 3 because the form looked bad and I didn't want to hurt myself. Dragon Flags are feeling great, I can get lower and straighten my legs more and more. Can't forget to try to get all 10 next week for my goal. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted November 29, 2011 Author Report Share Posted November 29, 2011 Workout Week of 11/28/11weight: where is my goddamn scale!?Monday -Squats : 5x225, 5x255, 5x275, 5x300[pr], 5x275Isolated Cable Rows : 8x70, 8x90, 8x60Assisted Chin Ups : 8x70 x3Side Extensions : 8x45 x3Med Ball Sit Ups : 25 x4Notes -Squat challenge. Beast mode acquired. I'm not sure if I'm more proud of hitting 300 or the fact that a guy came up to me afterwards to ask some tips on getting his squat up.The rest of the workout was pretty light as this week is challenge week and I want to be in tip top shape for going for my big weights.Wednesday -Bench Press : 5x135, 5x155, 4x180[woof], 5x155, 5x135Reverse Grip Bench : 8x95 x3Arnold Press : 8x30 x3Farmer Carry : 55lb x25yds [who stole my 60lb db's?]Russian Crunches : 25x6 x2Planks : 30sec x2Notes - Bench Press Challenge, failed... had to roll of shame out of the fifth rep. Woof indeed.Rushed through the rest of the workout as I was running late for my dinner/trivia evening.Friday Workout - Weight : 207[i finally broke and asked the girl at the front desk to get the scale in the women's locker room for me...]Cable Crunches : 150x25 x4Dead Lifts : 5x225, 5x265, 5x300[pr], 5x225Dragon Flags : 10[bent knee], 5[straight leg], 5[straight leg]Notes - I think I'm forgetting something in there, but I really don't care. I hit two(1.75) goals tonight so I'm friggin stoked.The 5x300 DL was staggered, stepping away and switching group after 2 and then again after 4. But I lifted that mofo, and that's what matters.The other goal was 10 dragon flags. I did 10 bent knee, which still burns, and then 5 x2 of straight leg, which burn even more. PUMPED Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
jdanger Posted November 29, 2011 Report Share Posted November 29, 2011 Congrats dude. 5x300 is no joke! Keep it up. Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
This is Seth Posted December 4, 2011 Author Report Share Posted December 4, 2011 Bought myself a little present, should help me stop complaining about the missing pieces of skin around my hands... Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted December 6, 2011 Author Report Share Posted December 6, 2011 Workout for Week of 12/5/11Monday -Squats : 135x8, 225x5 x5Power Clean : 95x5, 105x5 x3Assisted Chin Ups : 70x8 x3Cable Rows : 120x8, 150x8, 150x8Seated Knee Raises : 15 x3Planks : 60sec, 40 secNotes - Think I'm going to move back into a 5x5 SL routine instead of going for gains towards the new year. I'll let this carry me in through the next challenge before looking to jump up in weights. Pretty happy with my numbers at the moment..Oh, love the new gloves. They made the power cleans a lot more comfortable. To be honest, I was hoping to try out Clean Squats but I couldn't figure out how to drop down into a front squat right off the lift. What a weird exercise.Wednesday Workout -Bench Press : 8x95, 5x135 x5 superset with knee raises x15Dead Lifts : 8x135, 5x225 x3Overhead Press : 5x95 x2, 5x 115 x2, 5x105Incline Cable Press : 8x45, 8x50 x2 superset with pull ups x5Dips : bwx5 x2Core stuffs...Notes -Holy DOMS. I haven't been this sore in like 3 months. Going A2G in squats is friggin awesome. Dead Lifts is weird with the new gloves. Mixed grip is great but double overhand is a bit off. I guess I'm okay with that though...I actually never did bw dips, at least not in a long time. They were killer and I had to stop after 2 sets. The pull ups were feeling great too. Friday Workout -Squats : 135x5, 225x5 x5Cable Crunches : 150x25, 150x20, 150x15, 150x10 superset with Chin Ups : 5, 4, 3, 2, 1Assisted Chin Ups : 70x8 x3Farmer's Carry : 55lb x20yds x3Clean and Press : 95x5 x5Notes -Good ol' off day for squats. I'm starting to both love and hate my new gloves. They make certain lifts harder and certain lifts easier. They'll grow on me, I suppose. Off to the pub! Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted December 13, 2011 Author Report Share Posted December 13, 2011 Monday -Squats - 8x135, 5x235 x4~5[i lost count], 5x275Cable Row - 8x150 x2, 8x180Dragon Flags - 5xbn x3Assisted Chin Ups - 8x60 x3Back Extensions - 10xbw 10x25 x2Core stuffsNotes - I actually lost track of how many sets I did at my working weight... so I went for a random set of 275. I wanted to see how it felt going as low as I've been going with some bigger weights. My hip was kind of bothering me afterwards though, so the rest of the day was kind of slow for safety sake.Friday Workout ?Dead Lifts : 8x135, 5x225, 5x235 x2, 1.5x315Cable Crunches : 25x150, 20x150, 20x150 super set with chinups x3Bench Press : 8x95, 5x145 x5 super set with knee raises x20Reverse Grip Bench Press : 8x105 x3Arnold Press : 8x30 x3Power Clean : 135x5 x3Notes - Guess who's a big fat fatty and didn't make it to the gym on Wednesday? This guy... so I squished wed and fri together into tonight's workout. After getting down into a comfortable working weight for DL's, I figured I'd try out one rep at big numbers. Little prep for the muscle off. 315 felt good going up, the second one didn't lock out as complete as I'd like though.I read some hugely in-depth article over at T Nation on bench today and had a good time working some of the techniques into tonight's lifts. Other than that, pretty good day. All my lifts felt good. The clean press was at a weight I don't think I've done before so I was loving that. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted December 20, 2011 Author Report Share Posted December 20, 2011 Weight : < 200lbs [pretty sure this is a steady thing now, me likey]Monday Workout -Cable Rows : 8x150 x3Squats : 5x245 x5, 275x2, 315x1Assisted Chin Ups : 8x60lbs x3Back Extensions : 10xbw 10x25 x2Side Extensions : 10xbw 10x25OHP(smith) : 8x95, 8x115, 8x105core stuffsNotes - Finished my working weights for squats and wanted to try something a bit more. Need to get my weight up to catch Sir Andy of Gates in the Midwinter Muscle Off.Weight has been consistently below 200 for the past week, so I'm pretty pumped about that. Looking gooooood,mang.Wednesday workout -Bench Press : 8x135, 5x155 x5 super set with bent knee dragon flags x5Dead Lift : 5x185, 5x255 x3Reverse Grip Bench : 8x105 x3Cable Incline Fly Press : 8x60 x3Med Ball Crunches : 25x6 x4Notes - I may have strained my left hamstring. It hurt last night on the walk home and it still hurts now. Bugger... that is all. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
This is Seth Posted December 29, 2011 Author Report Share Posted December 29, 2011 Weight : still under 200, even after the devastation that was my mother's christmas cookie platter and cheese cake. nom nom nomMonday - offWednesday Workout -Bench Press : 8x95, 8x135, 5x155, 5x135, 3x175, 5x135Cable Row : 8x140, 8x180Squat : 8x185,8x225, 5x265, 8x225, 3x295Dead Lift : 8x185, 5x225, 5x275, 3x305Face Pulls : 8x80 8x120, 8x90 8x110, 8x100 8x120 superset with pull ups : x5, x3, x1Notes -Today was a warm up for Friday, when I plan on doing my big lifts for the muscle off. Hence the weird numbers and reps that I put up. Just feeling out certain weights and not wanting to push too hard and go too close to my limits. Needs time to recover. Needs mass protein. Needs to rip shit apart on Friday.Friday Workout - Midwinter Muscle MadnessSquats : 315, 330, 345, 365[pr]Bench : 185, X200X, X195X, 190[pr]Dead Lift : 315, 335, X355X, 345[pr]Notes - Overall, pretty happy with squat and dead lift. I felt so drained by the time I got to my dead lifts that I'm happy I broke 330 to be honest. The bench is pitiful, at the end of our last challenge I got 185x5 and now I had trouble doing 190 for 1. Guess we know what I'll be spending time on next challenge.I do have videos, I'll post them in the official MMM thread. Quote You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
scotticus Posted December 29, 2011 Report Share Posted December 29, 2011 Weight : still under 200, even after the devastation that was my mother's christmas cookie platter and cheese cake. nom nom nomMonday - offWednesday Workout -Bench Press : 8x95, 8x135, 5x155, 5x135, 3x175, 5x135Cable Row : 8x140, 8x180Squat : 8x185,8x225, 5x265, 8x225, 3x295Dead Lift : 8x185, 5x225, 5x275, 3x305Face Pulls : 8x80 8x120, 8x90 8x110, 8x100 8x120 superset with pull ups : x5, x3, x1Notes -Today was a warm up for Friday, when I plan on doing my big lifts for the muscle off. Hence the weird numbers and reps that I put up. Just feeling out certain weights and not wanting to push too hard and go too close to my limits. Needs time to recover. Needs mass protein. Needs to rip shit apart on Friday.Looking forward to the results of this thing... Quote Link to comment
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