Was a little dissapointed with my bench this moring. Its amazing how certain variables (no sleep) can make a huge difference from week to week.
ME bench
45 x 5 x 2
95 x 5 x 2
135 x 4
185 x 4
225 x 2
275 x 2
315 x 1
335 x 1
365 x 1 (missed)
335 x 1 assisted
335 x 1 assisted
315 x 1
275 x 8
Was planning to eek out 2 on that last set and somehow managed 8 clean. Wierd.
Incline DB bench
65 x 12
70 x 12
75 x 12
Skull Crushers
120 x 6
120 x 6
130 x 6
DB latteral raises
25 x 10
25 x 10
40 x 10 (one arm at a time here. Holding onto rack with other arm)
Wide grip pullups (bodyweight)
12, 12, 15
Ordered a squat suit yesterday. Fun Stuff.
Friday, March 30, 2007
Thursday, March 29, 2007
03.29.2007
DE box squats @ 60% 1RM
worked up to 8 sets of 2 with 275lbs
Good Mornings
95 x 10
115 x 10
135 x 10
1 Leg DB squats
3 sets of 10 w/ 30lb DB's (owee)
DB shrugs
3 sets of 10 w/ 75's
DB curls
25's x 15 (I'm a girl)
40's x 15
40's x 15
Pleasantly painful workout. I've discovered that carrying a pot of coffee to the gym with me does wonders for my energy level.
worked up to 8 sets of 2 with 275lbs
Good Mornings
95 x 10
115 x 10
135 x 10
1 Leg DB squats
3 sets of 10 w/ 30lb DB's (owee)
DB shrugs
3 sets of 10 w/ 75's
DB curls
25's x 15 (I'm a girl)
40's x 15
40's x 15
Pleasantly painful workout. I've discovered that carrying a pot of coffee to the gym with me does wonders for my energy level.
Tuesday, March 27, 2007
03.27.07
Hooray for clean pleasant smelling Glenn!
DE Bench (50% max)
45 x 6
45 x 6
95 x 5
95 x 5
135 x 3
185 x 3 x 8
Tricep pressdowns (superset)
3 sets of 12
Rev grip tricep pressdowns
3 sets of 12
DB Millitary press
60 x 5
65 x 5
70 x 5
75 x 5
85 x 5
DB Flys (flat bench)
40 x 12
50 x 12
50 x 12
Close grp Pullups (body weight)
3 sets of 12
Ab Wheel Roller Thingys
4 sets of 15
Another good workout. Two of us made it through in about 45 mins.
DE Bench (50% max)
45 x 6
45 x 6
95 x 5
95 x 5
135 x 3
185 x 3 x 8
Tricep pressdowns (superset)
3 sets of 12
Rev grip tricep pressdowns
3 sets of 12
DB Millitary press
60 x 5
65 x 5
70 x 5
75 x 5
85 x 5
DB Flys (flat bench)
40 x 12
50 x 12
50 x 12
Close grp Pullups (body weight)
3 sets of 12
Ab Wheel Roller Thingys
4 sets of 15
Another good workout. Two of us made it through in about 45 mins.
Monday, March 26, 2007
03.26.2007
Finally back at it. Can't afford to miss anymore days.
ME Deadlift
bar x 10
225 x 5
225 x 5
275 x 3
275 x 3
315 x 1
365 x 1
385 x 1
415 x 1
425 x 1 (new pr)
425 x 1
Split squats
90 x 8 x 3
Kick Backs
45 x 8
70 x 8
70 x 8
Weighted Pullups (wide grip)
35 x 5
35 x 5
45 x 5
50 x 5
EZ bar curls
70 x 12
90 x 10
110 x 8
120 x 6
120 x 6 (assisted last rep)
(abs)
Side bends
65 x 15
75 x 15
85 x 15
Leg lifts
3 sets of 15
This is a lot more volume than I've been doing, but it felt great. I was sweating my butt off this morning. Remembered half way through the workout that I tore my shower apart last night and wouldn't be able to take one. I smell like a sumo wrestlers jock strap.
ME Deadlift
bar x 10
225 x 5
225 x 5
275 x 3
275 x 3
315 x 1
365 x 1
385 x 1
415 x 1
425 x 1 (new pr)
425 x 1
Split squats
90 x 8 x 3
Kick Backs
45 x 8
70 x 8
70 x 8
Weighted Pullups (wide grip)
35 x 5
35 x 5
45 x 5
50 x 5
EZ bar curls
70 x 12
90 x 10
110 x 8
120 x 6
120 x 6 (assisted last rep)
(abs)
Side bends
65 x 15
75 x 15
85 x 15
Leg lifts
3 sets of 15
This is a lot more volume than I've been doing, but it felt great. I was sweating my butt off this morning. Remembered half way through the workout that I tore my shower apart last night and wouldn't be able to take one. I smell like a sumo wrestlers jock strap.
Friday, March 23, 2007
03.23.2007
Had to go to Austin for business and just got in this afternoon. Blew the entire second half of the week in the gym.
Tuesday, March 20, 2007
03.20.2007
Back to it.
ME Bench (first workout with shirt)
45 x 5
45 x 5
95 x 5
95 x 5
135 x 3
185 x 2
225 x 1 (put shirt on)
275 x 1
315 x 1
335 x 1
365 x 1 (new pr)
375 x 1 (missed)
Peeled the shirt off to inspect the damage.
The shirt helped right off the chest and made me feel really stable. The heavy rack lockouts I've been doing deffinately paid off where the shirt has little effect at the end of the movement.
Wide grip incline bench press
135 x 10
185 x 8
225 x 8
225 x 8
Pullups
15, 10, 15
Tricep pressdowns
15, 12, 12
DB Flys
40 x 10
35 x 12
40 x 15
Close grip cable rows
12, 12, 12
This was a great workout.
ME Bench (first workout with shirt)
45 x 5
45 x 5
95 x 5
95 x 5
135 x 3
185 x 2
225 x 1 (put shirt on)
275 x 1
315 x 1
335 x 1
365 x 1 (new pr)
375 x 1 (missed)
Peeled the shirt off to inspect the damage.
The shirt helped right off the chest and made me feel really stable. The heavy rack lockouts I've been doing deffinately paid off where the shirt has little effect at the end of the movement.
Wide grip incline bench press
135 x 10
185 x 8
225 x 8
225 x 8
Pullups
15, 10, 15
Tricep pressdowns
15, 12, 12
DB Flys
40 x 10
35 x 12
40 x 15
Close grip cable rows
12, 12, 12
This was a great workout.
03.19.2007
Got in late Sunday night. Had to go in at noon to do squats. Went back in at 6 to do some isolation stuff.
ME Squat
45 x 5
45 x 5
135 x 5
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
405 x 1
405 x 1 (I need to work up to a new max)
6p.m.
Front Squats w/heels elevated
135 x 10
185 x 8
225 x 6 (bout a minute rest between sets)
Hammy curlz
some weight x 10
some more weight x 10
bit more than the last x 10
Incline situps
40 x 10 for 3 sets
That's all I could handle for the evening. The freakshow was overwhelming. I was tired of other guys staring at me to see if they could handle more weight than me. Honestly, who gives a shit? There was one guy in there (that the entire town of Snyder mistakes me for ((Snyder:"Hey Logan! How'z it goin Man!!" Me:"Go hump a cactus! That guy isn't old enough to buy a beer and has no hair on his visible skin of which he shows off a great deal of. How can that many people mistake me for him!??"))) that kept pulling his shorts up to his crotch and flexing his legs in the mirror. After his homies cleared out of the power rack, I stepped up to it and noticed another guy headed in the same direction. I beat him. He looked quite taken back so I thought it would be polite to offer to let him work in. He was a pretty big guy and looked to be in decent shape. "No man, I'm working heavy tonight.", says he. The big lump goes and sits on the calf machine and pouts the whole time I'm lifting. Good thing I wasn't doing an actual squat workout. After my 3 sets of front squats he jumps in and starts hitting the BIG weights. By the time I left he was wowing everyone in the gym repping 495 for three. He never got below 10 inches from parallel. I smiled and went to the house.
ME Squat
45 x 5
45 x 5
135 x 5
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
405 x 1
405 x 1 (I need to work up to a new max)
6p.m.
Front Squats w/heels elevated
135 x 10
185 x 8
225 x 6 (bout a minute rest between sets)
Hammy curlz
some weight x 10
some more weight x 10
bit more than the last x 10
Incline situps
40 x 10 for 3 sets
That's all I could handle for the evening. The freakshow was overwhelming. I was tired of other guys staring at me to see if they could handle more weight than me. Honestly, who gives a shit? There was one guy in there (that the entire town of Snyder mistakes me for ((Snyder:"Hey Logan! How'z it goin Man!!" Me:"Go hump a cactus! That guy isn't old enough to buy a beer and has no hair on his visible skin of which he shows off a great deal of. How can that many people mistake me for him!??"))) that kept pulling his shorts up to his crotch and flexing his legs in the mirror. After his homies cleared out of the power rack, I stepped up to it and noticed another guy headed in the same direction. I beat him. He looked quite taken back so I thought it would be polite to offer to let him work in. He was a pretty big guy and looked to be in decent shape. "No man, I'm working heavy tonight.", says he. The big lump goes and sits on the calf machine and pouts the whole time I'm lifting. Good thing I wasn't doing an actual squat workout. After my 3 sets of front squats he jumps in and starts hitting the BIG weights. By the time I left he was wowing everyone in the gym repping 495 for three. He never got below 10 inches from parallel. I smiled and went to the house.
03.15.2007
ME Everything
As it turns out, there are worse gyms than the one I work out in. Even the music can get worse. I thought that was impossible, but apparently, when you place an XM satellite radio in the hands of someone evil, anything is possible.
ME Pull-ups (new one for me!)
worked up to 90 lbs hanging betwixt my legs. Got 3 singles with some assistance on the last two.
ME Bench
Would have been nice. Unfortunately King Maximus Benchimus sat on the only bench station the whole friggin night reading the newspaper between his 1000 impressive sets of 1 with 225 lbs. Give this brotha some steroids and caffeine! Can you imagine getting pumped for you next single sitting on your ass reading the Times?
Did a few lockouts to make myself feel better.
SQUATS
Worked up to 385 for an easy single. The pins in the rack were just a little high so I didn't feel comfortable unracking without getting hung up. Dropped the weight a bit and did another set of 6.
DEADLift Worked up to 415. This will be my opener in April.
Mostly I had fun working out with my bro.
Hair bands rule!
As it turns out, there are worse gyms than the one I work out in. Even the music can get worse. I thought that was impossible, but apparently, when you place an XM satellite radio in the hands of someone evil, anything is possible.
ME Pull-ups (new one for me!)
worked up to 90 lbs hanging betwixt my legs. Got 3 singles with some assistance on the last two.
ME Bench
Would have been nice. Unfortunately King Maximus Benchimus sat on the only bench station the whole friggin night reading the newspaper between his 1000 impressive sets of 1 with 225 lbs. Give this brotha some steroids and caffeine! Can you imagine getting pumped for you next single sitting on your ass reading the Times?
Did a few lockouts to make myself feel better.
SQUATS
Worked up to 385 for an easy single. The pins in the rack were just a little high so I didn't feel comfortable unracking without getting hung up. Dropped the weight a bit and did another set of 6.
DEADLift Worked up to 415. This will be my opener in April.
Mostly I had fun working out with my bro.
Hair bands rule!
Wednesday, March 14, 2007
03.14.2007
Took the day off. Feel like a couple of carpenters did and emergency c-section on me. I expect tomorrow will be worse.
Tuesday, March 13, 2007
03.13.2007
This was kind of thrown together. I'm tired from skiing this weekend and didn't want to over due the legs so as to have something left for later this week when I'm a bit more rested and a bit less sober.
Good Mornings
95 x 6
95 x 6
95 x 6
115 x 6
115 x 6
115 x 6
Stiff leg deads
4 sets of 8 w/ 135lbs
Pull Thrus
4 sets of 10 with medium/heavy weight
Incline situps with 12lb medicine ball chucked at my face
15
25
50 (I can't describe how bad this hurt. I think my anus is the only thing holding my abs inside my body. I only did this rediculous number because my partner did 50 and then stood up and told me to jump down there and get 25. What a crotch stain.)
Walked on the treadmill for 15 minutes to loosen up.
That is all.
Good Mornings
95 x 6
95 x 6
95 x 6
115 x 6
115 x 6
115 x 6
Stiff leg deads
4 sets of 8 w/ 135lbs
Pull Thrus
4 sets of 10 with medium/heavy weight
Incline situps with 12lb medicine ball chucked at my face
15
25
50 (I can't describe how bad this hurt. I think my anus is the only thing holding my abs inside my body. I only did this rediculous number because my partner did 50 and then stood up and told me to jump down there and get 25. What a crotch stain.)
Walked on the treadmill for 15 minutes to loosen up.
That is all.
Monday, March 12, 2007
03.12.2007
Decided to do heavy tris today. It was the lesser of two evils. My chest was still in pain from that stupid workout friday and my legs and calves were fried from skiing on Saturday. Still made a pr on the rack lockouts.
Bench
45 x 5
45 x 5
115 x 5
115 x 5
165 x 4
235 x 4
Rack Lockouts
315 x 3
335 x 2
365 x 1
385 x 1
385 x 1
385 x 1 (needed a touch of help to get this one moving)
Dips
4 sets of 6 w/ 25lbs
JM Presses
4 sets of 8 w/ 95lbs (supersetted the dips and jm's)
Tricep pressdowns with Rope
4 x 8 medium/heavy
Wide grip pulldowns
4 sets of 10 w/ "120lbs"
Dumbell Shrugs
4 sets of 10 w/ 75lbs (supersetted with pulldowns)
Close grip pullups (bodyweight)
4 sets of 10
close grip cable rows
4 sets of 10 with 120lbs (supersetted withpullups)
Fun stuff. Worked the soreness out of the chest. I've got to get back to some regular heavy bench next week.
Bench
45 x 5
45 x 5
115 x 5
115 x 5
165 x 4
235 x 4
Rack Lockouts
315 x 3
335 x 2
365 x 1
385 x 1
385 x 1
385 x 1 (needed a touch of help to get this one moving)
Dips
4 sets of 6 w/ 25lbs
JM Presses
4 sets of 8 w/ 95lbs (supersetted the dips and jm's)
Tricep pressdowns with Rope
4 x 8 medium/heavy
Wide grip pulldowns
4 sets of 10 w/ "120lbs"
Dumbell Shrugs
4 sets of 10 w/ 75lbs (supersetted with pulldowns)
Close grip pullups (bodyweight)
4 sets of 10
close grip cable rows
4 sets of 10 with 120lbs (supersetted withpullups)
Fun stuff. Worked the soreness out of the chest. I've got to get back to some regular heavy bench next week.
Friday, March 9, 2007
03.09.2007
RE
Woke up late again. Made it on time but didn't get a good warmup. Decided to do some bodybuilding today.
Flat dumbell bench
45 x 15
65 x 15
85 x 15
85 x 12 (failure)
Incline Bench press
205 x 12 (failure)
185 x 10 (failure)
135 x 15 (sandbagged it)
Decline bench
135 x 15
135 x 15
135 x 15 (gay but fun)
Dumbell Millitary press
40 x 15
50 x 15
50 x 15
Close grip pull ups (body weight)
15, 10, 10
Dumbell Rows
4 sets of ten w/ 55lbs
dumbell curlz (peer pressure got me)
20 x 15 (I'm gay)
30 x 15 (got bored)
50 x 12 (that stung a bit)
Not a bad workout. Really pumpy. My boobies are exhausted, but I don't think I really got any stronger today. I think I'm getting a better understanding of the repetition work though. I think the best way to go about it is to set a rep and set scheme before you get started, say 4 sets of 15, or whatever. Doesn't really matter except that doing less than 8 reps really defeats the purpose of the excersice. Now, the key is to pick the appropriate weight that will take you to or near to failure on every set. If you're taking no more than a minute between sets (which you shouldn't be on repetition work) you may have to drop some weight or reps (not both) to finish the sets. However, if you complete a set of twenty and still have twenty left in the tank, you're sandbagging and you probably think the Fruit of the Loom guys are sexy. This type of excersice should ivolve a lot of intensity, pain, and cursing to gain the maximum benifits.
Woke up late again. Made it on time but didn't get a good warmup. Decided to do some bodybuilding today.
Flat dumbell bench
45 x 15
65 x 15
85 x 15
85 x 12 (failure)
Incline Bench press
205 x 12 (failure)
185 x 10 (failure)
135 x 15 (sandbagged it)
Decline bench
135 x 15
135 x 15
135 x 15 (gay but fun)
Dumbell Millitary press
40 x 15
50 x 15
50 x 15
Close grip pull ups (body weight)
15, 10, 10
Dumbell Rows
4 sets of ten w/ 55lbs
dumbell curlz (peer pressure got me)
20 x 15 (I'm gay)
30 x 15 (got bored)
50 x 12 (that stung a bit)
Not a bad workout. Really pumpy. My boobies are exhausted, but I don't think I really got any stronger today. I think I'm getting a better understanding of the repetition work though. I think the best way to go about it is to set a rep and set scheme before you get started, say 4 sets of 15, or whatever. Doesn't really matter except that doing less than 8 reps really defeats the purpose of the excersice. Now, the key is to pick the appropriate weight that will take you to or near to failure on every set. If you're taking no more than a minute between sets (which you shouldn't be on repetition work) you may have to drop some weight or reps (not both) to finish the sets. However, if you complete a set of twenty and still have twenty left in the tank, you're sandbagging and you probably think the Fruit of the Loom guys are sexy. This type of excersice should ivolve a lot of intensity, pain, and cursing to gain the maximum benifits.
Thursday, March 8, 2007
03.08.2007
DE
Woke up late. Got a lousy start with nearly no warmup. Not even a cup of hot tea.
Deadlift
135 x 8
135 x 8
185 x 6
205 x 2 - 8 sets
Squats
225 x 8
315 x 8
315 x 8
315 x 8
315 x 8
Pull throughs
4 sets of 8
Good Mornings (light)
85 x 8 - 3 sets
Ab Work (body weight)
Roller wheel thingys
2 sets of 20
Steep incline situps
3 sets of 20
Big Bouncy Ball crunches
2 sets of 30
Stretch. Fart.
Woke up late. Got a lousy start with nearly no warmup. Not even a cup of hot tea.
Deadlift
135 x 8
135 x 8
185 x 6
205 x 2 - 8 sets
Squats
225 x 8
315 x 8
315 x 8
315 x 8
315 x 8
Pull throughs
4 sets of 8
Good Mornings (light)
85 x 8 - 3 sets
Ab Work (body weight)
Roller wheel thingys
2 sets of 20
Steep incline situps
3 sets of 20
Big Bouncy Ball crunches
2 sets of 30
Stretch. Fart.
Tuesday, March 6, 2007
03.06.2007
ME
Bench Rack Lockouts starting at about 50%ROM
Wamed up on bench w/full ROM
45 x 5
45 x 5
135 x 5
135 x 5
185 x 3
225 x 2
Went to PowerRack
275 x 2
315 x 2
335 x 2
365 x 2
375 x 1
Felt really strong on these today. My previous record Rack Lockouts was 325 for 1 or 2. No more elbow pain. happy.
Dips
6 sets of 6. I hung 50lbs on my first set, but my right shoulder explained to me that this was a very bad idea after the heavy pressing.
Tricep pressdowns with rope.
3 sets to failure.
Supersetted pullups and upright rows.
3 sets of 10
Supersetted close grip lat pull downs and close grip cable rows
3 sets of 10
I was pretty spent, but felt like I had my first really productive workout in several weeks. Got my bench shirt last night. After 15 minutes of cursing and sweating, I got it on. Had to have Meg peel it back off of me. At one point I thought I was going to have to have it surgically removed.
Bench Rack Lockouts starting at about 50%ROM
Wamed up on bench w/full ROM
45 x 5
45 x 5
135 x 5
135 x 5
185 x 3
225 x 2
Went to PowerRack
275 x 2
315 x 2
335 x 2
365 x 2
375 x 1
Felt really strong on these today. My previous record Rack Lockouts was 325 for 1 or 2. No more elbow pain. happy.
Dips
6 sets of 6. I hung 50lbs on my first set, but my right shoulder explained to me that this was a very bad idea after the heavy pressing.
Tricep pressdowns with rope.
3 sets to failure.
Supersetted pullups and upright rows.
3 sets of 10
Supersetted close grip lat pull downs and close grip cable rows
3 sets of 10
I was pretty spent, but felt like I had my first really productive workout in several weeks. Got my bench shirt last night. After 15 minutes of cursing and sweating, I got it on. Had to have Meg peel it back off of me. At one point I thought I was going to have to have it surgically removed.
Monday, March 5, 2007
03.05.2007 ME Deadlift
New pr on the deadlift. This is the first workout in a while that I actually felt like picking something up. The rest helped, but I wont really know how well I've healed until tomorrow's bench workout. My shirt should be in today. That should help with my confidence level, if nothing else.
Deads
135 x 6
135 x 6
185 x 4
225 x 4
275 x 1
315 x 1
365 x 1
415 x 1
415 x 1
415 x 1
Probably should have had a couple more jumps between 315 and 415, but I felt good and the weight went up fairly easily. Speedwork and squats have been helping here a lot.
Squats
225 x 8
225 x 8
225 x 8
225 x 8
Hamstring curlz
I realy hate these things. I think they're kind of a pointless isolation excerise, but the guys wanted to do some so I played along.
3 sets of 8 with 100lbs.
Abs
Russian twists - 3 sets of 10 w/25lbs
Weighted incline sit ups - 3 sets of 10 w/40lbs
Side bends - 3 sets of 10 w/65lbs
Deads
135 x 6
135 x 6
185 x 4
225 x 4
275 x 1
315 x 1
365 x 1
415 x 1
415 x 1
415 x 1
Probably should have had a couple more jumps between 315 and 415, but I felt good and the weight went up fairly easily. Speedwork and squats have been helping here a lot.
Squats
225 x 8
225 x 8
225 x 8
225 x 8
Hamstring curlz
I realy hate these things. I think they're kind of a pointless isolation excerise, but the guys wanted to do some so I played along.
3 sets of 8 with 100lbs.
Abs
Russian twists - 3 sets of 10 w/25lbs
Weighted incline sit ups - 3 sets of 10 w/40lbs
Side bends - 3 sets of 10 w/65lbs
Thursday, March 1, 2007
03.01.2007
I took the day off today and will likely take tomorrow off as well. I must let the body heal. And I'm tired of hearing myself whine like a little sissy girl.
On another note, I ordered my first bench shirt today. It is the Inzer Blast shirt. I bought it for two reasons: It was cheap. And I'm in hopes it will aid in pain prevention in future heavy days.
That is all.
On another note, I ordered my first bench shirt today. It is the Inzer Blast shirt. I bought it for two reasons: It was cheap. And I'm in hopes it will aid in pain prevention in future heavy days.
That is all.
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