this_is_seth's workout logs

[This is Seth]

Workout Log for the Week of 8/29/2011

Weight : 114.4[need to stop drinking so much on the weekends..]

Monday-

Jog to the gym, walk home

Isolated Dumbbell Curl : 10x27.5, 10x30, 10x35

Seated Cable Row : 10x110, 10x130, 10x150

Back Extensions : 20xbw, 15x25, 15x25

Seated Preacher Curl : 10x45, 5x65, 5x55[may have tweaked my right wrist here, started dropping weight and reps]

Medicine Ball Crunches : 25x3

Assisted 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, 10x50

Planks, front and sides : 20sec x2

Notes -

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 ups

3x2 pull ups

Friday-

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, 10x70

Overhead Barbell Press : 10x65, 10x95, 10x95

Decline Cable Fly : 10x50, 10x70, 10x60

Cable Crunch : 20x150lb, 10x150lbx2 w/ a twist

Assisted Dips : 10x100lbs, 10x80lbs, 10x90lbs

Medicine Ball Crunches : 25x3

Russian Crunches : 20x3 w/ 6lb ball

Deadlift : 5x135, 5x185, 5x135, 5x135

Notes -

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.

[This is Seth]

Workout Log for the Week of 9/5/2011

Weight : 111.2 lbs

Monday-

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 minutes

Couple 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 x3

Push ups x 10 x3

Squats x 10 x3

Dips x 10 x3

Wednesday -

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, 5x145

Overhead Tricep Press : 10x80,10x90, 10x100

Arnold Press : 8x22.5, 8x25, 8x25

Incline Dumb Bell Press : 8x40, 8x40, 8x40 [supersetted with:]

Overhead Smith Press : 8x95, 8x95

Assisted Dips : 8x100, 8x80, 8x60

Standing Row : 10x25x3

Medicine Ball Crunches : 25x3 [supersetted with:]

Side Planks : 16secx3

Notes -

Pretty pumped about keeping 145 for two sets on the bench.

Looking forward to upper chest and shoulder soreness from the supersets

Friday Workout -

Jog to the gym, nice and easy, it's a legs day

Leg Extensions : 10x70, 10x90, 10x90

Torso Twist[finally found a name for these] : 10x45, 10x50, 10x50

Calf Raises : 8x135(w/ 1 chin up), 8x185(w/ 2 chin ups), 8x185(w/ 3 chin ups)

Cable Crunches : 20x150, 15x150, 15x150

Deadlift : 5x135, 5x185, 5x205, 5x185

Medicine Ball Crunches[super set with below] : 25 x3

Russian Crunches : 20 x3

Notes -

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.

[This is Seth]

Workout Log for the Week of 9/12/2011

Weight : 113.6[can't tell if this is the protein or a normal weight fluctuation]

Monday-

Jog to the gym, walk home

Isolated Dumbbell Curl : 10x30, 10x30, 10x35

Seated Cable Row : 10x120, 10x140, 10x160

Back Extensions : 20xbw, 15x25, 15x25

Leaning Preacher Curl : 5x75, 5x75, 5x75, 5x75

Assisted Chin Ups : 10x80, 10x80, 10x100

Leg Raises : 10x3 [supersetted with]

Bicycle Crunches : 10x2

Isolated/Controlled Lat Pull Down : 10x30, 10x40, 10x40

Weighted Lever Crunches : 25x120x3

Squats : 5x135, 5x185, 5x225, 5x225, 5x185

Notes -

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.

[This is Seth]

Workout Log for the Week of 9/26/2011

Weight : 111.8[lost weight during my holiday, sweet]

Monday-

Jog to the gym, walk home

Assisted Chin Ups : 8x80, 8x70, 8x70

Seated Cable Row : 8x120, 8x140, 8x160, 8x160

Back 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, 5x45

Squats : 5x185, 5x235, 5x235, 5x245, 5x245[pr!]

Medicine Ball Crunches : 25x4

Notes -

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 raining

Bench Press : 10x95, 5x135, 5x145, 5x155[pr], 5x135, 5x145

Deep Squats : 5x135(3 chin ups), 5x185(3 chin ups), 5x185(3 chin ups), 5x185, 5x185

Assisted Dips : 5x80, 5x60, 5x60, 5x60, 5x60

Arnold Press : 5x27.5, 5x30, 5x35, 5x35, 5x35

Core : Russian Crunch 8lb x15, 30s Plank, RC 8lb x15, 30s P, RC 8lb x15, 30s P

Notes -

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 home

Torso Twist:10x45lbs x3 by side

Cable Crunches : 25x150lbs x 3

Dead Lifts : 5x135, 5x185, 5x225, 5x225, 5x225

Notes -

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.

[This is Seth]

Workout Log for the Week of 10/3/2011

Weight : 109.0

Monday-

Jog to the gym, walk home

Squats : 5x135, 5x185, 5x225, 5x245, 5x245, 5x245

Dumb Bell Curls : 10x30, 10x30

Back Extensions : 10xbw, 10x25, 10x25,

Assisted Chin Ups : 8x80, 5x60, 5x60

Preacher Curl : 10x75, 10x75, 10x75

Seated Cable Row : 8x120, 5x150, 5x170, 5x200, 5x160

Notes -

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 yadda

Deep Squats - 135x5, 185x5, 185x5

Assisted Dips - 80x8, 60x5, 60x5, 40x5, 40x5

Bench Press - 95x8, 135x5, 155x5, 160x4[woof], 135x5

Arnold Press - 35x5x5

Upright Row - 95x5x3

Planks - 30sec, 15x2 per raised leg, 30 sec

Notes -

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], 185x5

Clean & Press - 95x5x5

Cable Crunches - 25x150lbs x2, 12x150lbs x3

Torso Rotations - 50x5 x3

Medicine Ball Crunches - 25x3

Notes -

PR for Deadlift. Huzzah! My hands are on fire!

Never tried Clean & Press before. They were fun.

[This is Seth]

Workout Log for the Week of 10/10/2011

Weight : 114[woof]

Monday -

Dumbbell Isolated Curls : 10x30 x3

Cable Row : 5x130, 5x170, 5x200

Squats : 5x135, 5x185, 5x225, 5x245, 5x265[pr], 5x225

Assisted Chin Ups : 8x80, 8x60, 8x70

Cable Row : 5x120, 5x140, 5x160 [all with 3 second pauses, lvl up my grip str]

Back Extensions : 10xbw, 10x25, 10x25

Russian 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, 5x135

Assisted Dips : 8x80, 5x60, 5x50, 5x50, 5x50

Arnold Press : 5x35, 5x40, 5x40, 5x35, 5x35

Leg Raise and Hold... whatever it's called : 5x30sec x3

Last 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, 5x135

Clean Press : 5x95, 5x115, 5x115

Cable Crunches : 10x150, 10x150, 10x150, 20x150

Torso Rotations : 10x50, 10x45

Planks : 15sec with single raised leg, 30sec normal x3

Skipped 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.

[This is Seth]

Workout Log for the Week of 10/10/2011

Weight : 110

Monday -

Squats : 5x185, 5x225, 5x255, 5x265, 5x265, 5x225

Cable Row : 5x130, 5x160, 5x190, 5x220, 5x180

Dumbbell Isolated Curls : 10x27.5 x2, 10x25

Medicine Ball Crunches : 10xbw, 15x8lb ball x3

Assisted Chin Ups : 8x70, 5x50, 5x60

Notes

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 calendar

Deep Squats : 5x35, 5x185, 5x185, 5x205, 5x205

Bench Press : 5x95, 5x135, 5x155, 5x160[pr], 5x155

Arnold Press : 5x35, 5x35, 5x40, 5x40, 5x35

superset w/ BW Dips x 10

Notes:

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, 5x115

some 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.

[This is Seth]

Monday -

week 1 of 100pushups : 12, 10, 7, 7, 12

Isolated Curls : 30x10 x3

Lat Pull Downs : 100x10, 130x10, 110x10

Free Weight Squats(comical at best) : 100x10 x3

Notes -

Ugh, hate hotel gyms

[weirdquark]

Starting bodyweight (8/15/11) : ~115

Suggested 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.

[This is Seth]

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.

[This is Seth]

Workout Log for the Week of 10/31/2011

Weight : 206

Monday -

Cable Row : 10x130, 5x170, 5x200, 5x220, 5x200

Squats : 8x185, 5x225, 5x245, 5x265, 5x245

Assisted Chin Ups : 8x70, 8x60, 8x60

Preacher Curls : 10x45, 10x65, 10x45

Back Extensions[+ Side Extensions] : 10x25[10x45] x3

Medicine Ball Crunches : 25x4

Notes

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 : 3x3

Reverse Grip Bench Press : 10x45, 10x95, 8x95

Russian Crunches : 8lb x25, 8lb x10x2

(superset with) Medicine Ball Crunches : 10 x3

Arnold Press : 35x8, 35x8, 30x6

Farmers Carry : 60lb db's for 30yds x5

(Wide)Box Squats : 135x10, 185x10, 185x10

Notes -

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, 5x225

Shoulder Press : 5x95, 5x95, 5x105, 5x105, 5x95

Oblique Cable Crunches : 10x250 x3

other 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.

[This is Seth]

Weight : 198.7 [[not too sure I believe this, but if it's true, I'm pumped]]

Monday -

Cable Row : 10x130, 5x170, 5x200, 5x220, 5x180

Squats : 5x185, 5x225, 5x255, 5x275[pr], 5x245

Assisted Chin Ups : 8x70, 8x70, 6x70

Back Extensions : 10x25, 10x25, 10xbw

Iso DB Curls : 10x30, 10x30, 8x27.5

Med Ball Crunches : 25x4

Notes -

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 x5

Clean & Press : 8x95, 8x95, 6x95

Reverse Grip Bench Press : 8x95, 8x95, 8x95

superset w/ bent knee dragon flags : bwx3, bwx5, bwx4

Arnold Press : 35x8, 35x8, 35x6

Russian Crunches : 8x20, 8x15, 8x15

Planks : 30sec x3

Notes -

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, 5x225

Clean and Press : 5x95, 5x105

Oblique Cable Crunches : 10x250, 10x250, 10x250

Torso Twists : 10x35, 10x45

Med Ball Crunches : 25x6lb x2

Notes

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.

[This is Seth]

Workout Week of 11/14/2011

Weight : 202

Monday -

Squats : 5x185, 5x225, 5x255, 5x285, 5x225

Assisted Chin Ups : 8x60 x3

Cable Rows : 5x130, 5x160, 5x190, 5x220, 5x170

Side Extensions : 10x45 x3

Farmer's Carry : 60lb for 25yds x3

Good Mornings : 5x45, 10x95, 10x95

Notes

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 205lbs

Bench Press : 5x105, 5x135, 5x155, 5x175[pr], 5x135

Reverse Grip Bench : 5x95 x3

Arnold Press : 8x30, 8x30, 8x30

Notes

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], 5x225

Neutral Grip Assisted Pull Ups : 8x60lbs x3

Cable Crunches : 25x250, 20x250, 15x250

Clean & Press : 95x8 x3

Bent Knee Dragon Flags : 6x3

Core stuffs on med ball

Notes

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.

[jdanger]

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.

[This is Seth]

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...

[jdanger]

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.

[This is Seth]

Workout Week of 11/21/11

weight: unknown! they finally realized the scale was broken...

Tuesday -

Squats : 5x205, 5x225, 5x245, 5x285, 5x285, 5x135[super low!!]

Cable Rows : 5x130, 5x160, 5x190, 5x190, 5x190

Assisted Chin Ups : 8x60, 8x60, 5x60

Back Extensions : 10xbw, 10x25, 10x25

Leg Extensions : 25, 20, 15, 10 [ouch]

Preacher Curls : 8x65 x3

Notes -

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, 5x155

Reverse Grip Bench : 8x95 x3

Arnold Press : 8x30 x3

Farmer Carry : 60db for some odd feet

Cable Fly Press : 50x8 x3

Med Ball Sit Ups : 25 x4

Notes

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 workout

Dead Lifts : 5x225, 5x245, 5x275, 3x300[woof], 5x225

Cable Crunches : 25x150, 25x150, 15x150, 15x150

Bent Knee Dragon Flags : 6xbw x3

Push Press : 95x8, 125x5, 125x5

Some other core stuffs

Notes -

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.

[This is Seth]

Workout Week of 11/28/11

weight: where is my goddamn scale!?

Monday -

Squats : 5x225, 5x255, 5x275, 5x300[pr], 5x275

Isolated Cable Rows : 8x70, 8x90, 8x60

Assisted Chin Ups : 8x70 x3

Side Extensions : 8x45 x3

Med Ball Sit Ups : 25 x4

Notes -

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, 5x135

Reverse Grip Bench : 8x95 x3

Arnold Press : 8x30 x3

Farmer Carry : 55lb x25yds [who stole my 60lb db's?]

Russian Crunches : 25x6 x2

Planks : 30sec x2

Notes -

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 x4

Dead Lifts : 5x225, 5x265, 5x300[pr], 5x225

Dragon 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

[jdanger]

Congrats dude. 5x300 is no joke! Keep it up.

[This is Seth]

Bought myself a little present, should help me stop complaining about the missing pieces of skin around my hands...

[This is Seth]

Workout for Week of 12/5/11

Monday -

Squats : 135x8, 225x5 x5

Power Clean : 95x5, 105x5 x3

Assisted Chin Ups : 70x8 x3

Cable Rows : 120x8, 150x8, 150x8

Seated Knee Raises : 15 x3

Planks : 60sec, 40 sec

Notes -

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 x15

Dead Lifts : 8x135, 5x225 x3

Overhead Press : 5x95 x2, 5x 115 x2, 5x105

Incline Cable Press : 8x45, 8x50 x2

superset with pull ups x5

Dips : bwx5 x2

Core 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 x5

Cable Crunches : 150x25, 150x20, 150x15, 150x10

superset with Chin Ups : 5, 4, 3, 2, 1

Assisted Chin Ups : 70x8 x3

Farmer's Carry : 55lb x20yds x3

Clean and Press : 95x5 x5

Notes -

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!

[This is Seth]

Monday -

Squats - 8x135, 5x235 x4~5[i lost count], 5x275

Cable Row - 8x150 x2, 8x180

Dragon Flags - 5xbn x3

Assisted Chin Ups - 8x60 x3

Back Extensions - 10xbw 10x25 x2

Core stuffs

Notes -

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, 1.5x315

Cable Crunches : 25x150, 20x150, 20x150

super set with chinups x3

Bench Press : 8x95, 5x145 x5

super set with knee raises x20

Reverse Grip Bench Press : 8x105 x3

Arnold Press : 8x30 x3

Power Clean : 135x5 x3

Notes -

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.

[This is Seth]

Weight : < 200lbs [pretty sure this is a steady thing now, me likey]

Monday Workout -

Cable Rows : 8x150 x3

Squats : 5x245 x5, 275x2, 315x1

Assisted Chin Ups : 8x60lbs x3

Back Extensions : 10xbw 10x25 x2

Side Extensions : 10xbw 10x25

OHP(smith) : 8x95, 8x115, 8x105

core stuffs

Notes -

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 x5

Dead Lift : 5x185, 5x255 x3

Reverse Grip Bench : 8x105 x3

Cable Incline Fly Press : 8x60 x3

Med Ball Crunches : 25x6 x4

Notes -

I may have strained my left hamstring. It hurt last night on the walk home and it still hurts now. Bugger... that is all.

[This is Seth]

Weight : still under 200, even after the devastation that was my mother's christmas cookie platter and cheese cake. nom nom nom

Monday -

off

Wednesday Workout -

Bench Press : 8x95, 8x135, 5x155, 5x135, 3x175, 5x135

Cable Row : 8x140, 8x180

Squat : 8x185,8x225, 5x265, 8x225, 3x295

Dead Lift : 8x185, 5x225, 5x275, 3x305

Face Pulls : 8x80 8x120, 8x90 8x110, 8x100 8x120

superset with pull ups : x5, x3, x1

Notes -

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 Madness

Squats : 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.

[scotticus]

Weight : still under 200, even after the devastation that was my mother's christmas cookie platter and cheese cake. nom nom nom

Monday -

off

Wednesday Workout -

Bench Press : 8x95, 8x135, 5x155, 5x135, 3x175, 5x135

Cable Row : 8x140, 8x180

Squat : 8x185,8x225, 5x265, 8x225, 3x295

Dead Lift : 8x185, 5x225, 5x275, 3x305

Face Pulls : 8x80 8x120, 8x90 8x110, 8x100 8x120

superset with pull ups : x5, x3, x1

Notes -

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...