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Spec C
07-11-2011, 11:35 AM
How about we keep this as an on going thread, where people post their daily workouts, cardio, or other training(mma, bjj, bike riding, etc) they did for the day. Can also include what you ate if you so choose, or any questions, thoughts, etc you may have. Possibly something we can look at over time, keep motivated, and see what gains we made. In addition to getting new ideas on training, etc.

First day back from vacation. Felt "ok" I didn't have my log book with me, but I will start posting up exact workouts Wednesday.


Kind of still just training by feel, and what I feel like doing. Will go back to something more structured after the summer. I am stilll training with a bit higher reps, and more volume then usual.

Today looked roughly something like this:

Everything down with SLOW controlled negatives.



Chest:
Smith low Incline press: 275 x 6 225 x 12 225 x 12
Hammer Strength Decline: 180 x 18 x 15 x 12
Machine Flys- 160 x 15 x 14 x 12
DC Chest Stretch 85lb db's x 60sec

Back:
Rack Chins: 55lb x 15 x 12 x 10
Low pulley row- 180 x 15 x 13 x 10
Rev grip bent over row- 205 x 16 x 14 x 12
Rack Deads- 405 x 8 315 x 10 x 10

30 min LISS cardio

Body-weight: 199.4
--------------------------------
Looking forward to seeing some posts in here by BB4, MS3, 1badLst, Jdizz, and all the regulars.

1badLst
07-12-2011, 09:00 PM
Ill post up my workout from last night

Chest
Flat bench
135x15
225x12x12x10
Incline
205x10
225x8x8x8
decline
135x20x15x12
(decline was done using the negative method)
incline cable flys
40x12
50x12x12
decline cable flys
40x12x12x12
pec deck
160x12x12x12
incline dumbell stretch fly
45x15x15x15

Not gonna lie. This was a $hit workout for me after a long day of work with no spotter. Not too happy about this one but figured id post for the cause

Spec C
07-12-2011, 09:18 PM
Solid workout man. Those 225 inclines with no spotter is nothing to sneeze at! Especially after your flat BB.

Come on fellas lets get this shit rolling! Even if you did some p90x, rode your bike, throw it up.

------------
Today: 30 min LISS carido.

1badLst
07-12-2011, 09:49 PM
Oh I forgot to throw sparring in there. but that was like mid morning ish.

I'm seriously ready for my lifting partner to get his ass back from texas so he can lift with me again. This no spotter crap is for the birds

bb4arson
07-13-2011, 01:55 AM
yesterday
dbpress 60x10 75x10 85x9 85x5.5
incline press 155x10 155x8 155x5
stretch by sitting on flat bench holding 55lbs in db press form .. i forgot how long i did that for i think i held for a upsetting 32 seconds maybe.
db flys 60x5 55x10 55x10

incline dumbell curl . 35x11 35 x8 35 x5
cross body hammer curl. 40x15 40x 13 40x9
pull ups bw x10 bw x 10 bw x8

cup and a half of oats ,2 scoops of whey ,banana and 16oz of milk shake
hot cheetos and a yogurt,
2 chicken breast and some brown rice with samuri sams sauce..
pizza dominoes 4 slices ,they are kinda small (boss bought it)
like 20 gummy bears when i get home
2 chicken breast and some brown rice once again
one scoop of whey in water
gummys bears but this time 30 of them.
cottage cheese 5 good scoops table spoon..
and well i drink a ton of water thru they day ..

i dont mind eating some junk food at the moment im alot more active now and im trying to stay at a certain weight .. i ride my bike to work in the morning only 2 miles lol

Spec C
07-13-2011, 07:54 AM
Oh I forgot to throw sparring in there. but that was like mid morning ish.

I'm seriously ready for my lifting partner to get his ass back from texas so he can lift with me again. This no spotter crap is for the birds
Tell me about it. I have never had a lifting partner..lol I pretty much end up having to use the smith machine/hammer strength for certain things, or if there is a free power rack, I will drag an adjustable bench in there.
...l
Good work man!

Bout to hit the gym myself :)

Spec C
07-13-2011, 10:43 AM
All movements done with legit 2-3 second negative, pause at the bottom, and explode up. No ego lifting here...haha

Shoulders:
Smith Military press- 225 x 6 205 x 10 x 8
Smith Behind the head press- 155 x 15 x 10 x 10(i go light on these, and only down to top of ears as they put the shoulder in a compromising position)
DB Lateral Raise- 25 x 15 x 12 x 12
Face pulls done on low pulley row - 60 x 12x12x12 ( these are awesome for rear delts)
DC Shoulder stretch

Biceps:
DC style BB Drag Curl- 85 x 12 x 10 x 8(curl up regular, negative is done in a drag curl fashion)
1 arm DB preacher- 30x 12 x 12 x12(I do these with the same 3 sec negative, but pause for 2-3 sec at the bottom in a deep stretch. Shit is brutal)
Incline DB- 30 x 12 x 12 x 12

Forearms:
Pinwheel Curls- 55 x 12 x 12 x 12
Rev Cable- 60 x 10 x 10 x 10

Dc bicep/forearm stretch.

------------------
Thoughts:
Man my chest/shoulder tie-ins were sore as fuck today, from chest day. It kind of hindered my workout, but still had a good session.

I started doing shoulders before biceps a couple months back, and I will say I feel I get a better bicep workout when the delts are pre-exhausted. I think for someone like me who is delt dominant, it helps take them out of the equation. My numbers dropped quite a bit, but it is all relative.

If you have never tried a drag curl, give them a go. A regular drag curl drags the body on the positive and negative portion. A DC style curls up in a normal fashion, and at the top you drop your elbows back till the bar touches your chest, and then slowly lower the weight, dragging down your body. The negative really kills the biceps.

The face pulls I did today, are done like this, and I like them as a change to the standing variety.
http://www.youtube.com/watch?v=4GyLvYkoB2M&feature=channel_video_title

Rufus
07-13-2011, 10:46 AM
My Lord, I need to start. Spec C you still up for an early morning session? I NEED to learn this stuff.

1badLst
07-13-2011, 11:01 AM
Looks like you had a killer one spec! nice work

Spec C
07-13-2011, 11:06 AM
My Lord, I need to start. Spec C you still up for an early morning session? I NEED to learn this stuff.
Yes sirrrr.

When you wanna do it?

Looks like you had a killer one spec! nice work
Thanks man. That vacation did me good..lol I forgot what being sore felt like.

1badLst
07-13-2011, 11:06 AM
sometimes I feel like when im gone for a week and come back and hit it I feel stronger and more revived!

Spec C
07-13-2011, 12:25 PM
sometimes I feel like when im gone for a week and come back and hit it I feel stronger and more revived!
For sure. I take 1wk out of the gym every 8-10 weeks, to deload, however my diet is always strict. This vacation I just took off of everything for once..lol

bb4arson
07-13-2011, 07:24 PM
no spotter day
squat
135 x 10 (atg)
185 x 10 (parallel)
225 x 6 (parallel)
sidenotes:should have added 15 s to each one
incline smith machine leg press.
10 plates x 12
14 plates x 10
16 plates x 8
slowcontrolled reps
sidenotes :need more weight yay strength gains
leg extenstions (negatives by 3 seconds)
120 x 14
130 x 10
140 x 7
sidenotes:ouch

deadlift w/straps
225 x 11
275 x 7
315 x 4
side notes :fuck yeah i know how to deadlift proper now :bigsmile:

leg curl
120 x 11
120 x 7.5 (negatives)
120 x 4.5 (negatives)

than did some ab work
always go heavy ..i kinda cant explain or know the names of what i do so .. i cant really say what i did in abs with out confusion .. so i will not say much about them.

Spec C
07-13-2011, 09:57 PM
Solid workout man. That DL is real nice.

Rufus
07-13-2011, 11:29 PM
Perhaps Mon/Tues start. I'm headed to Vegas for the weekend.

bb4arson
07-14-2011, 04:42 AM
Solid workout man. That DL is real nice.

thanks bro :)

j-dizzle
07-14-2011, 05:49 AM
Today is gonna be my first day back lifting.. new gym, new diet, new supplements, fresh log book. I have no idea what numbers ill be putting down nothing big I know that much.. starting tonight with arms and shoulders ill report back with my log tonight.

Spec C
07-14-2011, 08:59 AM
Today is gonna be my first day back lifting.. new gym, new diet, new supplements, fresh log book. I have no idea what numbers ill be putting down nothing big I know that much.. starting tonight with arms and shoulders ill report back with my log tonight.
Good luck brotha! We all know how much it sucks to start over, so don't let it get you down.
Numbers are just numbers, the important thing is how much you improve from them, not where you start.

Perhaps Mon/Tues start. I'm headed to Vegas for the weekend.
I would be down Mon or Wed, as I don't lift Tuesdays.

The God Damn Batman
07-14-2011, 10:08 AM
Ive been so lazy getting up in the morning and havent lifted since Friday.

That day I did
Flat bench
120x12 130x10 140x8
Incline bench
130x10 140x8 120x6
Decline bench
120x8 110x6 and was dead, took a breather and water, ran on the tread mill for about 30 mins speed about 6.5

Deep dips (65lbs)
30

Butterflies (i think thats what its called, with dumbells)
35lbsx20 25x15 20x10

Triceps ( i dont know what these are called, but its with the rope thing)
40x20 55x12 65x10
regualr dips (body weight)
forced out 3
then went with the helper in dips (65)
did 25

Followed it up with crunches, burned out till I was tired

Spec C
07-14-2011, 10:53 AM
Ive been so lazy getting up in the morning and havent lifted since Friday.

That day I did
Flat bench
120x12 130x10 140x8
Incline bench
130x10 140x8 120x6
Decline bench
120x8 110x6 and was dead, took a breather and water, ran on the tread mill for about 30 mins speed about 6.5

Deep dips (65lbs)
30

Butterflies (i think thats what its called, with dumbells)
35lbsx20 25x15 20x10

Triceps ( i dont know what these are called, but its with the rope thing)
40x20 55x12 65x10
regualr dips (body weight)
forced out 3
then went with the helper in dips (65)
did 25

Followed it up with crunches, burned out till I was tired
Good workout!

You want me to start calling you in the mornings to wake you up? hahaha
----------------------------
Today: 30min LISS cardio.

The God Damn Batman
07-14-2011, 11:37 AM
Good workout!

You want me to start calling you in the mornings to wake you up? hahaha
----------------------------
Today: 30min LISS cardio.

Thanks!

I'm always down for a wake up call! Ive been so bad, the alarm goes off at 5 i hit snooze 10 times, next thing I know its 6 and if I get there any later than 6:30 its kind of a waste, because i can only work out for about 45 mins tops before I gotta head to work.

Spec C
07-14-2011, 11:43 AM
haha. The damn snooze will get ya every time.

I physically can't sleep past 530am these days, it sucks. I just wake up.

The God Damn Batman
07-14-2011, 12:56 PM
haha. The damn snooze will get ya every time.

I physically can't sleep past 530am these days, it sucks. I just wake up.


I was like that till about a week ago. I need it back haha.

1badLst
07-15-2011, 01:14 AM
I just murdered my shoulders!

1badLst
07-15-2011, 01:21 AM
I just murdered my shoulders!

Spec C
07-15-2011, 07:27 AM
I just murdered my shoulders!
Post it up!

---------

I am about to go hit tri's/legs. Going to "hopefully" get my squat back up this year, if my body cooperates.

Spec C
07-15-2011, 11:44 AM
Starting to ease back into heavier weights. It is almost GROW time.

Triceps:
*all movements done with 3 sec negatives*
Close Grip Bp- 225 x 13 205 x12 x 9
Floor Skulls-105 x 8 x 7 x7
Wide grip pushdown- 180 x 10 x 10 x 8

Legs: Have really neglected them due to injury, but I am taking this winter to get them back up to snuff. Going to ease back into them over the next few weeks, and start getting my poundage's back where they should be.

Standing Calf- 180 x 10 240 x 5
Sumo Leg press- 5plates/side-12 x 12 x 12
Squat- 225 x 20(will start increasing weight, and bringing down reps next week)
----------------
Notes. Tricep Skulls/extensions done like this for anyone who wants to try the variation.
http://www.youtube.com/watch?v=c1AZebtYyA0&feature=player_embedded

I was surprised how light 225 felt on the close grips. I probably could have gotten 15 easily if I had a spotter, and wasn't worried about crushing myself. Not bad for super slow negs..

I have not flat BB benched in roughly 5 years(at all) and I may try it this coming week if Infracted and I get together as I will have a spot. Might go for 225 for as many as I can, or work up to 315 and see if I can get that for 1, or a couple.

Spec C
07-18-2011, 11:11 AM
Chest:

Flat-225 x 5 245x1 265x1 275x6
Incline smith- 225x15 255x 7 x 7
Machine fly-165x 8 x8
DC stretch(80lb dbs)


Back:

Hammer Strength pull down(palms up)- 230x10 x 10 x 9
Low Rack dead- 315 x 12 405 x6 455 x 4
Shrug-315x 12 x 10
Face Pulls- 130 x 10 x 10
Pull up-10 (SLOW negatives here)

45min LISS cardio.

----------------
Thoughts
---------------
So I benched for the first time in literally 5+ years. I warmed up, then worked my way up to 275 where I got 6 easy reps. No spotter, and having not benched I didn't want to push it. I feel I could have got atleast 10 here, with someone standing over me..lol


Still starting to increase weights, and bring rep ranges down.

Spec C
07-19-2011, 11:15 AM
45min cardio:sleep:

Spec C
07-20-2011, 10:24 AM
*All movements done with 3 second negatives*

Shoulders:

DB press-80's x 12 x 10 x 8( I do these on a very slight incline)
Smith Behind the neck press-160 x 11 x 8 x 6
DB Lateral raise-30 x 12 x 10
Face pulls-130 x 12 x 12
DC Shoulder Stretch

Biceps/Forearms:

BB Curl-95x 10 x 7 x 6
preacher curl-75 x 9 x 8 x 7
cable hammer-80x 15 x15
BB forearm raises- bar x 15 x 15
DC Bicep Stretch


45min cardio


----------------------
I cut my rest between sets down considerably, trying to prepare for getting back into DC.



Going to have to start taking some volume out, as weight goes up.


I am still kinda just going in there and doing what I want. The goal is to just make small gains/maintain strength while continuing to slowly diet through the remainder of the summer. I am not going to make any leaps in strength/size at this calorie level.

The God Damn Batman
07-20-2011, 11:38 AM
Did a little bit of a different plan today. Started doing the 3 second thing like you pointed out Spec, really felt a difference, also I started low, to high, then back to low on my weights for a good burn out.

Rows
65x20 75x15 90x12 65x12

Lat Pull down
65x15 75x15 90x10 65x20

A few more rows
75x6

Ab crunchs
50 slow full cruches
50 mini fast ones
20 burn outs

Stationary bike for 5 miles, took about 20 mins.

Did a few more cruches,
50 full no decline or weight

reverse crunch (no weight)
40x
Then did both sides till burn out.
Sorry i dont know what all these things are called.

Spec C
07-20-2011, 12:01 PM
Did a little bit of a different plan today. Started doing the 3 second thing like you pointed out Spec, really felt a difference, also I started low, to high, then back to low on my weights for a good burn out.

65x20 75x15 90x12 65x12

Lat Pull down
65x15 75x15 90x10 65x20

A few more rows
75x6

Ab crunchs
50 slow full cruches
50 mini fast ones
20 burn outs

Stationary bike for 5 miles, took about 20 mins.

Did a few more cruches,
50 full no decline or weight

reverse crunch (no weight)
40x
Then did both sides till burn out.
Sorry i dont know what all these things are called.
Solid workout.

I am a big fan of slow controlled negatives. The muscle is under tension for a much longer period of time. Plus it helps curb ego lifting:)

If you want to take it a step further, next time you hit back try this. Do a brief 1 sec pause at the contacted portion of the rep.ie for pulldowns pull down to your chest, hold/squeeze for a second, then slowly lower it. Same can be done with rowing movements. T
If you have never done close grip palms up pull downs try those too for a change.

The God Damn Batman
07-20-2011, 12:13 PM
Solid workout.

I am a big fan of slow controlled negatives. The muscle is under tension for a much longer period of time. Plus it helps curb ego lifting:)

If you want to take it a step further, next time you hit back try this. Do a brief 1 sec pause at the contacted portion of the rep.ie for pulldowns pull down to your chest, hold/squeeze for a second, then slowly lower it. Same can be done with rowing movements. T
If you have never done close grip palms up pull downs try those too for a change.

awesome. I will try that tomorrow for my chest day!

Spec C
07-20-2011, 01:44 PM
awesome. I will try that tomorrow for my chest day!
I personally don't typically(I do sometimes..lol) pause on chest movements, but if your going to do it on chest you want to pause at the bottom in the stretch position, then explode up, slow negative. I just usually stop for a nano-second then explode back up, vs an actual 1sec pause.

Some people do like pausing in the stretch position though, and it does have merit. I actually will do this on something like preacher curls, at the full stretch position, stop for a full second, then back up, this also kinda takes the momentum/bounce out of it.

The back is a bit different as it is easy to use momentum, that pause at the contracted position forces you to hold it there. Plus you get the added contraction by focusing on the squeeze.

If you go to about 3:15 in this vid, Dorian Yates does them, and it will give you an idea on how they should look.
http://www.youtube.com/watch?v=eO22UtdB5x8&feature=related

The God Damn Batman
07-20-2011, 02:05 PM
I personally don't typically(I do sometimes..lol) pause on chest movements, but if your going to do it on chest you want to pause at the bottom in the stretch position, then explode up, slow negative. I just usually stop for a nano-second then explode back up, vs an actual 1sec pause.

Some people do like pausing in the stretch position though, and it does have merit. I actually will do this on something like preacher curls, at the full stretch position, stop for a full second, then back up, this also kinda takes the momentum/bounce out of it.

The back is a bit different as it is easy to use momentum, that pause at the contracted position forces you to hold it there. Plus you get the added contraction by focusing on the squeeze.

If you go to about 3:15 in this vid, Dorian Yates does them, and it will give you an idea on how they should look.
http://www.youtube.com/watch?v=eO22UtdB5x8&feature=related


Great i'll try that tomorrow. Good lord that dude is huge, he would literally snap me in half.
Any reason why you dont do it on chest? Or is it just prefrence. Ive been trying to kill my chest to get some more mass in that area.

Spec C
07-20-2011, 02:20 PM
Great i'll try that tomorrow. Good lord that dude is huge, he would literally snap me in half.
Any reason why you dont do it on chest? Or is it just prefrence. Ive been trying to kill my chest to get some more mass in that area.
Mainly because the chest pause is in the stretch position, and I do weighted stretches for chest anyway. I usually just come down slow, split second stop, explode up.

Pretty much like this, except I stop just short of lockout on the top, to keep tension on the chest. But you need to play around with things and see what feels best, as we are all built differently.
http://www.youtube.com/watch?v=EueLwW0OnCU&feature=related

Spec C
07-21-2011, 06:07 PM
Today is usually cardio only, and tri's/legs tomorrow. I wanted to do triceps today, so I can just hit legs tomorrow.


Triceps:
*all movements done with 3 sec negatives*
Close Grip Bp- 230 x 13 x 12 x 10
Floor Skulls-105 x 9 x 8 x7
Wide grip push-down- 190 x 10 x 10 x 9
Suppinated grip push down- 190 x 12 x 11 x 10
Weighted Tricep stretch.

Spec C
07-22-2011, 10:37 AM
Damn it is dead in this section lately!
----------------------
Standing Calf Raises(explode up, 3 sec pause at the top, slow negative, 3 sec stretch at bottom=1rep)
165 x 10 x 7

Standing Calf Raise(regular slow controlled reps)
255 x 5

Squat:
225 x 5
275 x 5
315 x 5
275 x 10:D

RDL:
225 x 5
275 x 5
315 x 7(right hand grip was failing:mad:)

Machine Hack Squat:
180 x 20

Cardio:
30min super low intensity. Legs=shot
---------------------------
Thoughts:

Squats:
Continuing to turn up the wick on squats. I have always used a higher bar position them, but dropped it a bit today. It will take some getting used to but I liked it. Also trying to focus a bit mentally on hip drive.

My squat is coming back nicely. Had an old powerlifter come up to me after my 315 set and tell me "Real nice set! nice depth..you don't see people go deep here" which was cool..lol

Goal today was to just get 315 on the bar. It felt good, not heavy at all. 315 x 10 is there, just need to do it.

Knees and hips both felt good.


RDL:
Felt nice and strong on these, but my grip on my right hand will never be the same after a bad injury. Try and deadlift with no middle finger, and that is what I am dealing with. You don't realize how much you use that finger, until you cant.:lol:

Hack Squats:
Did these DC widowmaker style I picked a weight where I figured I could just get 10-12, and then gut out 20, one brutal rep at a time. I was out of breath by the end, and about to keel over. My legs felt like I was walking on chopsticks.

1badLst
07-22-2011, 02:22 PM
Sorry ive been MIA. I'll post my shoulder workout from the other night. don't attempt to complete this unless youve been possessed by the baby Jesus and leonidas simultaneously......write that down........

Standing front vertical DB raises 45lbs x12x12x10
Standing front Horizontal DB raises 45lbsx10x8x8
Hanging lateral DB raises 35lbsx12x12x12
Seated lateral DB raises 20xfailure
T-bar corner presses 45lb plate x12 45lb&10lb plate x12x12
Cable upright rows 140lbsx15 160lbx15 180x12x12
Rear delt flys (pecdeck) 140lbsx15 180x12x12
lawnmower pulls 40lbsx15 50lbsx12x12
Smith machine shrugs with chin on chest 205x25x25x25
Hammer strength shrug machine 3plates a sidex15x15x15
Incline bench easy curl bar front rasies 45xfailure

All exercises done with minimal amount of breaks in between. Not the best workout but it got me a hell of a burn and pump.

Spec C
07-22-2011, 03:30 PM
1badlst- Solid lifting. Move to gilbert.haha

Dsquared Upholstery
07-22-2011, 05:48 PM
Hey guys, this is Ms3tuner. I switched my name because of the business. Check out my sub forums when you get a chance

Spec C
07-22-2011, 05:54 PM
Hey guys, this is Ms3tuner. I switched my name because of the business. Check out my sub forums when you get a chance

Will do!

Spec C
07-25-2011, 10:09 AM
Chest:

Bench:
275 X 6
225 x 12
225 x 8

Low incline:
225 x 12
225 x 8
225 x 6

DC Wide press:
135 x 20

Machine Fly:
165 x 10 x 10

Back:

Rack chin:
65 x 8 x 6 x 6

Dead:
225 x 5
315 x 5
365 x 1
405 x 2
315 x 11

Face pulls done on Cable low row :
65 x 12 x 12

Cable Close grip low row:
150 x 15 x 15

45min LISS cardio
----------------
Thoughts:
Decided to do flat bench again. I will likely do it a few more times, and then drop it back out.


I did deads for the first time in about a year. I felt pretty good with them, no pain. :)



I normally end with bent over BB rows, but my low back was tight as hell, so I decided not to push it and opted for a cable row.

Spec C
07-29-2011, 11:51 AM
Close grip BP:
225x5
225x10
245 x 5

Wide hammer grip push downs:
200(stack) x 10 x 9

Reverse push-downs -150 x 10

Skip Extensions:
90 x 15

Squat-
135x 5
225x5
315x5
225 x 15

Standing Calf:
150 x 15 x 15
----------------
I felt pretty strong on close grip BP. 245 x 5 was pretty damn easy, and had a few left in the tank.

I am kind of pissed I was working up to 365 on squats, but I set the rack too high, and re-racking 315 involved me having to go on my toes..lol I wasn't about to do that again.

I was to lazy too strip it off, so I just did 225 for my last set. Will increase next week.


Ordered a pair of these lifting shoes. First time I ever had dedicated lifting shoes, and look forward to trying em out.
http://adus.imageg.net/graphics/product_images/pADIDAS1-9781519dt.jpg

CTD-FAB
07-29-2011, 11:54 AM
supposed to be training for a Marathon in late October. Ran my first real run, something like 7 miles....

I can hardly walk right now, haha

Spec C
07-29-2011, 12:03 PM
supposed to be training for a Marathon in late October. Ran my first real run, something like 7 miles....

I can hardly walk right now, haha
Good job! How many min/mile are you getting currently?

I fucking hate running..haha I can't even fathom running more then 100 meters.. If I die and go to hell, I will be running for all of eternity.

CTD-FAB
07-29-2011, 12:17 PM
Thanks! I don't know how fast, I usually geek out on numbers but this time I'm going to try not to. Lol, I think i'm going to train to adjust my body to run far before I run fast. I hear 26.2 miles isnt a joke, I just want to cross that finish line.

I'm usually not a runner either, but pretty much my whole family is going as a team, forced to, haha.

Spec C
07-29-2011, 12:45 PM
Well good luck. Keep us updated.

Dsquared Upholstery
07-29-2011, 05:59 PM
Chest:

Bench:
275 X 6
225 x 12
225 x 8

Low incline:
225 x 12
225 x 8
225 x 6

DC Wide press:
135 x 20

Machine Fly:
165 x 10 x 10

Back:

Rack chin:
65 x 8 x 6 x 6

Dead:
225 x 5
315 x 5
365 x 1
405 x 2
315 x 11

Face pulls done on Cable low row :
65 x 12 x 12

Cable Close grip low row:
150 x 15 x 15

45min LISS cardio
----------------
Thoughts:
Decided to do flat bench again. I will likely do it a few more times, and then drop it back out.


I did deads for the first time in about a year. I felt pretty good with them, no pain. :)



I normally end with bent over BB rows, but my low back was tight as hell, so I decided not to push it and opted for a cable row.


Pretty good numbers

Spec C
07-29-2011, 07:32 PM
Pretty good numbers
Thanks!

How far are you from Gilbert/Baseline? We should catch a leg session there one day soon. Or possibly somewhere else semi close to both of us.

j-dizzle
07-29-2011, 08:21 PM
Have reallyhit it hard cash it makes me nervous but only doing basics right now

Bench 135lbs @ 15 reps
Bicep curls 35lbs @ 12 reps each hand
Dead lift 150lbs @ 10 reps

Those are just a few each was 3 sets wasn't my max but again it makes me nervous. Will have alot more to add soon.

Spec C
07-30-2011, 08:41 AM
Have reallyhit it hard cash it makes me nervous but only doing basics right now

Bench 135lbs @ 15 reps
Bicep curls 35lbs @ 12 reps each hand
Dead lift 150lbs @ 10 reps

Those are just a few each was 3 sets wasn't my max but again it makes me nervous. Will have alot more to add soon.
Good work man! Keep updating this thread!

j-dizzle
07-30-2011, 09:39 PM
I will only hitting it 3 days a week havent got near my max just scared like a lil baby!!

ejFliP
07-31-2011, 09:15 PM
Been awhile since I've been on here(Problems)
Man everyone lifts so heavy!

One day..

Question, what difference does it make if your chin is down when shrugs?

Spec C
08-01-2011, 11:56 AM
Low Incline BP-
285 x 5
245 x 10 x 8

Push press(done on fly machine)
100 x 12 x 12 x 8

Rack chin-
65 x 12x 8 x 7

Dead-
315 x 7

Rack dead-
Bottom of knee 405 x 8
Standing on 2" platform 315 x 12

Strict Tbar row:
150 x 15
175 x 12
200 x 8
---------

1badLst
08-10-2011, 05:02 PM
"Question, what difference does it make if your chin is down when shrugs?"

I have found that this gives me a seemingly longer range of motion when shrugging. It also seems to keep my arms from helping me pull the weight. Try it sometime and see if its for you

Spec C
08-10-2011, 05:06 PM
Damn this section has been dead! WTF.

1badLst
08-10-2011, 05:23 PM
I have had no time to post really because I have so much on my plate right now. I need a vacation!!!!

Spec C
08-10-2011, 05:29 PM
I have had no time to post really because I have so much on my plate right now. I need a vacation!!!!
Your work schedule is crazy man. Major props to you for even being able to eat, and lift consistently with all the hours you put in!..

Maybe once/if shit slows down for you, we will catch a work out at some point.

1badLst
08-10-2011, 05:35 PM
Thatd be awesome man. I need some motivational lifting lol

bb4arson
08-10-2011, 05:46 PM
Damn this section has been dead! WTF.

ive been to lazy to post .

1badLst
08-10-2011, 06:01 PM
Have you still been training arson? if so hows it been? any progress?

Spec C
08-10-2011, 06:05 PM
Thatd be awesome man. I need some motivational lifting lol
Me too!

just let me know when things settle down a little. Maybe we can meet at the golds half way between us. I will just print off a week pass on their site, you should be able to get in free since you are a member, I would think.

We just need Dsquared to join us!

Maybe a heavy back day, since my deads are slowly coming up, and I could use your massive deadlift to motivate me..lol

1badLst
08-10-2011, 06:08 PM
Thatd be badass! Hopefully things will settle soon but im not gonna hold my breath with the shit I just got myself in this last weekend.

Group deadlift day would be wicked!!! Im sure you dead just as much as me man

Spec C
08-10-2011, 06:17 PM
Thatd be badass! Hopefully things will settle soon but im not gonna hold my breath with the shit I just got myself in this last weekend.

Group deadlift day would be wicked!!! Im sure you dead just as much as me man
haha na. My best so far since getting back too it was 405 x 3. I need to work on my form as I lost my groove a bit by neglecting it for so long, which causes an inconsistent deadlift.

1badLst
08-10-2011, 06:57 PM
Yeah those are good numbers man. I gotta get back on the DL routine hard.

bb4arson
08-11-2011, 03:08 AM
Have you still been training arson? if so hows it been? any progress?

yeah ive been training but ..not eating proper.. i got alittle under the weather man ..life is taking a little turn for the worse..

but shoot not really any progress i fe el kinda weak . and more skinny than usual ,i know its just my diet also..

but im back to cooking and eating right. :)

Spec C
08-12-2011, 02:23 PM
Close grip BP:
225 x 12
225 x 10
185 x 17

Floor Skulls:
85 x 17 x 15 x 13

Wide hammer grip pushdowns:
200(Stack) x 12 x 10 x 9

DC Tricep stretch:
75 x 60sec
-------------------
Leg press calf:
4plates/side 12 x 12

RDL:
225 x 10
315 x 6

Squat:
225 x 10
315 x 6
365 x 2

Smith Sissy Hack Squat:
100 x 15 x 10
****ing-A these are killer. First time doing them, and I think I will add them to the end of my WO for a while.

Spec C
08-16-2011, 03:05 PM
Kinda changed up my split this week, I was getting bored with my last one. I am thinking of giving FST-7 a try, or doing something like John Meadows workouts.

Thinking my new split will be:
Mon-Legs
Tue-Chest/Shoulders
Wed- Off
Thur- Back
Fri- Arms

Just not sure if I will do FST-7 principles, or JM style.

Tried one of John Meadows leg workouts today. My legs are fried.


Lying Leg Curls:
65 x 20 (2 sets) (warm-up)
85 x 15
105 x 12
125 x 8

Drop Set:
105 x 10/85 x 10/65 x 10

Partials(2-3" movements at bottom of ROM):
85 x 25

SLDL(all the way to floor with 25lb plates):
135 x 20- Warmup
185 x 15- Warmup
225 x 10
225 x 10


Leg Press(3 sec negatives)(Should have went heavier on these) pps= plates per side
3pps(270) x 10
3pps(270) x 10
3pps(270) x 10

Quad stretch:
60 sec

Machine Hack squat(full ROM)
3pps(270) x 10
3pps(270) x 10
3pps(270) x 10

Machine Hack squat drop set(pause at the bottom/explode up)
3pps(270) x 10
135 x 15

Quad Stretch:
60 sec x 2

Spec C
08-19-2011, 02:39 PM
Pinwheel Curl, 1 sec hold at the top(Alternated with rope pushdowns):
40x10x10
35x10

Rope Pushdown(1 sec hold in contracted position):
140x12x
130x12x10
120x12

EZ bar Preacher curl, 1 sec squeeze at top(Alternated with hammer strength dip)-
75-8x 8

Hammer Strength Dip:
180x15
230x13x12

Wide EZ Bar Curl Curl, 3 sec negatives(alternated with extensions)
60x12x12

Incline Extensions, hold in stretch position-
50x15x15x15

60 sec bicep stretch
60 sec tricep stretch

45 min LISS

v8haha
08-22-2011, 01:14 PM
8/22 Leg day
Leg press
318x10
518x10
718x10
918x10
1118x5 got lazy

Squat Smith machine (no free racks available)
135x10
185x10
225x10
315x10

Walking lounge across weight room
45lbs
65lbs
95lbs
135lbs

Roman dead lifts (straight leg dead lifts)
135x10
225x10
275x10
315x5

I usually do goblin squats but was in a rush and had to roll to work.