Fitness Log

[Tblock1]

Tuesday 5/18/10

Squat
1x8x45
couple reps 135
1x3x185
1x3x225
3x3x275 (felt heavy)

Box Squat (paused for 2 seconds, way below parallel)
1x3x135
1x3x185
1x3x225

BTN (just starting these, still very bad at them)
3x8x95 (used fat gripz)

Pullups
1x5xbw
1x3x25
1x2x45
3x3x55 PR (every rep chin over bar)
1x3x45
1x4xbw

Leg press (such a gay exercise lo, not worth the time it takes to load the plates)
1x5x180
1x5x270
1x5x630

Unilateral db press
1x5x65 right arm
2x2x65 left arm
1x5x60 right arm
1x3x60 left arm
1x4x60 right
2x5x50 both

Bodyweight 191.8 post workout (down a lot, hopefully water weight)

Comments: Not a great workout, but still fun. I haven't squatted in 15 days, and 275 felt heavy as shit, every 3rd rep felt fucking hard so I stopped at 3 sets, will try fro 5x4x275 next week. Pullups went well, I had an actual belt with a chain at the new gym so I got to be cool with a 45 and a 10 hanging off me, plus it was way easier not having to cross my legs cause there was enough room lol! Leg press is fun but it's not worth the time it takes to load it. Unilateral db press was cool but my left arm is WAY behind, and if I was doing my right hand, my left spinal erector would cramp up, opposite for my left hand. Weird?

 

[ExtraMile]

leg presses are great i like them

 

[Tblock1]

leg presses are great i like them

Yeah I like them and my legs are sore today actually but once you actually get strong instead of weak like you it actually takes a while to load the plates on there

 

[ExtraMile]

try 20 rep sets without locking out, try to go deep but only do 80% of the ROM, leave the last little bit at the top out so there is always constant tension on your legs, dont stop or rest between reps just keep reppin it until you get to 20. Made my quads grow quite a bit when I was doing these every squat workout...

burns like a mother though

 

[Tblock1]

Wednesday 5/19/10

Bench
1x5x135
1x5x155
1x3x185
1x2x205
1x2x250 PR failed 3rd
2x2x250 PR
1x1x250 (decided not to do second, pain in left bicep)
1x4x225 ( all I could manage after the other shit)

Military bench
1x15x135

Jumping High pulls
5x3x225 PR

1 armed pushups
skipped

low incline db bench
1x6x80's PR (stopped cause of bicep pain)

triceps extension
1x7x35 right arm
no left

10 minutes ellyptical average hr 185

Comments: Alright workout, except the bench killed that left bicep tendon. I've had a couple problems with it but thought it was okay now, the heavy benching put a ton of strain on it though and the whole tendon was aching. I just know I could have gotten 250x3 on bench but I used kind of a squat rack to bench cause I didn't have a spotter and the way the barbell was on the rack I had to do a half rep just to get it into position. Without this I could have gotten 3. I added the jumping to high pulls because most people do it without a jump but the jump allows you to use more weight and makes you more explosive in my opinion. I basically went from 5 reps sets, to 3 rep sets, now 2 rep sets, and next week I will probably max and get a video. After that I am going to go higher rep on bench and other upperbody stuff, ie 3x10 or something. The low rep stuff is just causing too many injuries, though minor.

 

[Tblock1]

Friday 5/21/10
Deadlift
1x5x135
1x3x225
1x3x275
1x3x315
1x1x365
1x4x400 PR (mixed belt, barefoot again motherfuckers!)
1x1x315 to get it in the rack for shrugs lol

Shrugs
3x10x315 PR (straps, never done before)

power ab raise
3x12x12.5 PR (weight tied around feet)

1 armed db row (pretty strict)
3x5x90 PR

Comments: Great workout, glad to be pulling 400 for reps! Next week is 405 for reps..... Never done shrugs before, they were kinda cool. I think I just discovered the main problem wit hthe new gym though, I think the fucking floor is slanted towards the wall! I kept wondering why deadlifting felt so weird and I just noticed today that whenever I let the bar go it started rolling towards the wall WTF!!!! I always feel slanted forwards and my shoulders are always way too far away, seriously this is so gay lol! I didn't go for a 5th rep of 400 cause I didn't want to hit failure, I'm probably going to go to 405x4 then go 405x5 the next week

 

[Tblock1]

btw, thanks for the tip about the leg presses em. I think I might try that on monday.

 

[ExtraMile]

no probs

 

[Tblock1]

sunday 5/23/10

Push press
1x5x45
1x3x135
1x2x155
1x3x185 PR
2x3x175 PR
1x1x175

BTN Press (w/ fat gripz)
2x10x95 PR
1x8x95

CGBP
1x5x220 PR (slight spot last rep)

doubled banded cgbp (paused 2 secs)
3x5x140 PR

ab raise
3x12x12.5

unilateral db press
1x3x60 too tired for more

elyptical machine 11 minutes: average heart rate 188+, 92% of max

Comments: Good workout, haven't done push press in a while. I decided to put in push press instead of split jerk, I asked an olympic lifter on youtube and he said for my goals push press was better. I remember before only doing 170x2, now I could have gotten 185x4, split jerks helped a lot! They are still brutal on my wrists though, I do them holding the bar straight up with my knuckles pointing up, it hurts so bad to catch it like that. Cardio workout was brutal, I reached heart rate 185 after about 2 minutes so I was at 90% of max heartrate (should be 203) for 9 minutes plus. On a funny note I set up the left band wrong so it wrapped around ,adding 50+ pounds of tension. It got stuck on my chest and felt super weird, a random guy had to help me lol!

 

[Andalite]

Good job and LOL @ getting stuck. That shit can be dangerous.

I am gonna do some CGBP work today myself