Ark94's Workout Log

[ark94]

B1 W2 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlift
135x5x1
175x5x1 (felt it a lot in my lower back. Not enough legs?)
200x3x1 (nothing in the back anymore)
215x2x1
225x3x4 (felt really good, was working with my form somewhat. Input when I get the video up please)

Front Squats
45x5x1
85x5x1
105x3x1
120x2x1
135x2x4 (wow, I absolutely loved this after deadlifts. Around 3rd set, the last rep on sets 3,4 got tough, but I got through it)

Planks
3 sets 60 seconds

Notes

Wow. I loved this workout. It was brutal here though, 37 outside and very very humid ALL day. I had to go outside and clean the garage, move shit around outside and whatnot. Then I had coaching at 6-8 outside with little kids running around. I thought I would have been dead but I got in the gym and I killed this workout. Being outside today had no effect on my performance in the gym, despite only having a protein shake 30minutes before the workout.

Onto the actual workout.

Deadlift – I was trying a few things. Some reps I thought looked well, others were a bit poor. Its not because it was really heavy weight, but because I was trying to get myself locking out more simultaneously so some things I adjusted made me suffered. In the video, once I get it up, look VERY closely at my back. It suffered a bit today, not in pain but just keeping everything straight. Maybe because I was trying out different things, but there are a few reps there where I really squeezed my shoulders back before the rep and I thought that rep went a lot better. Any input?

Front Squats – wow. These were great after deadlifts this week. And it wasn’t that heavy, except for a few reps. I even fixed my wrists that used to hurt extremely bad after every set last week. I just made my grip a tiny bit closer, to where my wrists are not sort of on an angle and they didn’t hurt once! So thats a big plus for me I thought, and the reps even went a lot smoother when I did this. Input on the video once its uploaded please and thanks.

 

[ark94]

Okay so for tomorrow's Bench Emphasis.

This is what i did last week.

Pretty damn good workout today. Love this routine so far, lots of lifts to do =D

One thing, i went at 8:30 in the morning, i said i wanted to try morning workouts again and there just not for me. But i really want them to be for me lol, i would love to have the energy to lift in the morning as i would later in the day. My bench did suffer a little, but overall everything went great. Played around with weights on db rows & press, and facepulls and dynamic row.

I did get a chance to video my bench too!!! I will have it up asap, giving my internet lets me upload considering it's unbelievably slow lol. Few things to discuss about my bench in my next post.

Bench Empashis: Day 1​

Bench Press
(weights x reps x sets) (least amount of sets get 5 reps?)
45 x 5 x 2 (even doing 3sets of 2 reps is okay)
95 x 7 x 1 (or as many reps as possible?)
135 x 3 x 1
145 x 1 x 1
155 x 3 x 1
155 x 1 x 1
160 x 1 x 1 (2nd rep fail)
155 x 1 x 1 (disappointed, expected more reps than just 1)

DB Press (slight incline) (40xas many reps safelyx3 sets)
(played around with weights)
35 x 2 x 1
40 x 5 x 5 (could really feel it in shoulders)
(arms went way lower than 90)
(weight was fairly light still though, was just testing it out)

DB Rows (60x3-5x3) - DO BEFORE DB PRESS
50 x 5 x 2 (feels really light)
70 x 5 x 2 (way to heavy, shit form)
60 x 5 x 1 (perfect weight)

Dynamic Rows (warmup? :S) (Do inverted rows is what you suggested. So palms facing me? What weight,reps,set do u suggest?)
95 x 5 x 1
115 x 8 x 3

Facepulls (felt it a lot in my traps) (SAME THING TOMORROW?)
60 x 20 x 2


Videos
Coming Soon.

Notes
Notes about bench posted when video is uploaded.

DB Rows. I cannot video these at all. I hate my gym, shitty ass setup, no place to setup the camera, too many people around where i would like to set it up.

From what you told me i want to do whats in the red. Correct? Or would you like to change anything?

Thanks

 

[ark94]

Here is my Deadlift & Front Squats video. They are combined.
Deadlifts are from 0:00-6:15.
Front Squats are from 6:17-9:57

B1 W2 - Deadlift Emphasis Video
​

YouTube - B1 W2 - Deadlift Emphasis.wmv

 

[Andalite]

I have a lot to write. But I just got back from a job interview. I'll post my thoughts in here later. I need to go do some Pistol squats and Pull-ups...check back here in 6 hours.

Actually you know what? Fuck it..

So here it is.

Deadlifts:
You're making the mistake of setting up before you even touch the bar. Remember, we went over this last time.
These are the steps you should be following in your set-up:
1.) Walk to the bar
2.) Get your feet in the right place
3.) Grab the bar. Your back can be rounded here. It is ok. You are just bending and grabbing the bar.
4.) Take a DEEEEEEEP belly breath. Really try to stuff as much air as you can into your lower abs.
5.) NOW you make that arch on your back and keep your shoulders ahead of the bar.
6.) Lean back and pull. Head facing straight ahead. Remember to keep your shoulders as retracted as long as possible.

These should be your steps. Write these down because that is the best way to remember. On a small note card.

Front Squats looked fine.

Ok so next week:

DEADLIFTS = 225 lbs x 5 reps x 2 sets followed by 235 lbs x 1 rep

FRONT SQUATS = 135 lbs x 3 reps x 3 sets

 

[ark94]

B1 W2 – Bench Emphasis
(weightxrepsxsets)​

Bench Press
45x5x2
95x7x1
135x3x1
145x1x1
155x3x3 (first sets tried for fourth rep, got a little up but failed)
Did I do my bench wrong? I was trying to get as many reps possible in 3 sets. That okay?

DB Rows (messed up a bit at first, these were so quick I sort of lost count first set)
60x6x1
60x4 on one side, 60x3 on the other (like I said, I messed up)
60x3x2 (this went better, I was supposed to do 60x3x5)

DB Press (slight incline)
40x10x3 (I really think this is too light)

Inverted Rows
- Stupid long arms
- These were very weird, so I fiddled around with different bar heights
Bwx6x1
Bwx4x1 (bar bit lower)
Bwx4x1 (same height as 2nd set)
Bwx6x1 (bar is at highest, one notch higher than first set)
BWx4x1 (same height as above set)

Face Pulls
60x20x2 (I believe I can do more weight on this, still light)

Notes
I met a buddy of mine at the gym, you will see him in the video in my Inverted Row sets, he’s in the blue shirt. He was the one who recorded most of my videos today, with the exception of Inverted Rows. It was really nice of him to sit there and record me lol, so I need some input. Probably one of the only times I will have my Bench Emphasis workout in video.

VIDEO - YouTube - B1 W2 - Bench Emphasis.wmv

Bench – I was not that fatigued today. My first set was a bit messed, I had trouble on my second rep but nothing big to need a spot, I got through it. 2nd and 3rd set went quite a bit better, I didn’t have much trouble, I exploded on the bench very well. I fixed my form a little, instead of having narrow feet, I kept my feet a lot wider this time, and I believe that helped my bench.

DB Row – hmmm.... I think there is something wrong with my form. Any input? I can’t grasp around it because im not very familiar. Andalite I do watch your videos, and I was following what you do. One thing I am VERY confused about is my feet. It looks like you’re farther away from the thing you hold in your videos, am I too close or to far? What is a sort of pointer I can use for distance between the bench my hand rests on.

DB Incline Press – Am I going to low with my arms? How bad is my form? Am I supposed to arch my back on this? I was very unsure about that.

Face Pulls – Wow. I was going pretty low before, around chin area. I didn’t realize that until I watched the video. My second set you can see I’m going higher on my face. Any input on this? I think my one problem is that my back and body Is not solid, I should be tightening everything up, correct?

Inverted Rows – I was very surprised. It was quite difficult to get my body to touch the bar. I was at a shitty place to do these though, my legs kept on hitting the one thing they were under. Any suggestions on this? What height should I be using? I used several heights in the video, so please let me know which one I am suppose to use, because these were confusing to do at first.

 

[Andalite]

Everything looks good. Just saw the video.

A tip regarding inverted rows: take the bar to your chest...not to your neck.

Ok, so next week:

Bench Press: Add reps

Dumbbell Rows: Add reps

DB Press: take a heavier weight. Do a ramp-up. So keep adding weight and doing sets for 10 reps.

Inverted Rows: Add reps. Don't add sets to any of the above exercises except DB Press.

Facepulls: Take more weight then.

 

[ark94]

Tomorrow is Squat Emphasis.

OH Squat
More deep squat progression

Front Squats
Aim – 135x5x2

RDL
65x how many reps and sets?
We are just analyzing my form this week... So what should my rep range be? Probably 7-8 and 3 sets?

Grip Training
30lbs x atleast 30+ seconds

 

[Andalite]

Sounds like a plan!

For the RDLs, I want you to do many sets. The way you go about this is:

Take 65 lbs and do 5 reps. If you get 5 reps, add weight.
Take 75 lbs and do 5 reps. If you get 5 reps, add weight.
Take 85 lbs and do 5 reps. If you get 5 reps, add weight.
Take 95 lbs and do 5 reps. If you get 5 reps, add weight.
Take 105 lbs and do 5 reps.
repeat repeat repeat till you fail 5 reps.

 

[ark94]

Wow, long ass day, i hate working all day but i need the money =(

anyways, i will have todays workout hopefully up tomorrow. I will upload the videos, but the notes and log will be up tomorrow sometime. I work all day again.

Anyways, i won't be home till 3 tomorrow so i would like to know just in case what my workout should be like. Tomorrow is Full Body.
Here is last week workout.

B1 W1 – Full Body

OH Squat
12 x 2
Set 6 – toes 2-3cm from wall. Bar is moving a bit from top position
Set 7 – toes touching wall. Uncomfortable
Set 8 – toes 1cm from wall. 1st rep good, 2nd rep fail. Again a bit uncomfortable

OHP
45 x 7 x 1
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1
95 x 5 x 3 (need to press better in a straight line!!)

Unilateral Shoulder Press (unsure how many sets you wanted me to do, went by what push press sets were suppose to be)
(how do I warmup with dumbbells? Still use a lighter weight then work my way up?)
- Tried out few weight
20 x 2 x 1 (light)
30 x 2 x 1 (light still)
40 x 2 x 1 (decent, can get more)
45 x 3 x 3 (was good. Possibly could have repped with 50)

Pull-ups
Unreal how shit I have gotten at these. Switched 6-7 months ago from doing these to chin-ups, now these are shit. Used to rep 15-20.
7,5,4,3,3

Core Training – Renegade Rows
15 x 7 x 1 (it was tuff, but I saw I was using a bit of my hips)
10 x 7 x 2 (I really liked these; however I thought I should train them more)
12 x 7 x 2 (should I not be hitting my abs harder?)


Thanks

What do i do for tomorrow? I couldn't find anything in my log that you said about the workout.

 

[ark94]

Fuck it ill post it before bed.

B1 W2 – Squat Emphasis
(weightxrepsxsets)​

OH Squat (Deep Squat Progression)
10 sets
First 3 sets double palm
Last 7 sets alternating hands up
- First time right hand up, felt very tight. First time left hand up even tighter than right hand. Was getting very uncomfortable in my shoulder area.
- After few sets it was not that bad at all, at the end there was no discomfort in shoulders

Front Squats
45x5x1
85x7x1
105x4x1
120x2x1
135x5x2 (note: 2nd set, 5th rep legs not very stable, little bit of buckling nothing too major though)

RDL (pleaseee watch the video, I know some reps I am doing them right, others not so much)
45x5x1
65x5x1
85x5x1
95x5x1
105x5x1

Cable PullThroughs
70x20x2 (wow, even the first set was tough. But I got through it and I really liked doing these)

Grip Training
- Bit of a cluster fuck at the beginning
3 10lb plates (total 30lbs)
15 sec
15 sec
40 sec
27 sec
- I felt at the beginning, I was really not into maybe that was why my time was low, I was just not holding it tight enough at the beginning. My set for 40 sec I could feel I was really pinching them together. However, a bit upset with my performance on these.

Notes

RDL – Well, these were good, but a few problems you might see in the video. I thought some reps were very good, reason being I could feel that stretch in my hammies. And I found that if I bend my knees more than 15degrees then there would be no hamstring stretch. I was not very sure though how my reps were. At the beginning I took a wide grip, not very wide but wide enough. And I did not feel the stretch in my hamstrings a lot. After I took quite a significantly larger grip, then I could really feel the stretch. Only problem was the bar tends to slip to my very fingertips, making it hard to hold onto even with the light weight. Watch the video, and you might catch onto some of that. Thanks.

Grip Training – really no idea what happened. I was not starting off tight enough at the beginning sets, and they just slipped out but still they felt pretty hard to hold onto.