New Training Log

[lweaver]

Getting in a chest/tricep day tomorrow with no training partner so I can be on schedule for back on monday. Probably just gonna hit some DB Bench for hypertrophy and pound the triceps hard. Maybe a few sets of biceps as an afterthought haha

 

[lweaver]

3/4 Chest/Tris

DB Bench
100x4...wtf?
90x6
80x10

Close Grip Bench
135x12
155x12x3

Tricep Dips
45x8
25x10
0x12

Tricep Pushdowns
3 sets of 10-12

Floor Press
155x10-12x3

Rope Pushdowns
3 sets of 8-12

 

[lweaver]

3/5 Back

Deads were terrible, felt weak as hell. Made the mistake of making this a low carb day and didnt get my 8 hours of sleep. Hoping to kill it next week...

Conventional Deadlift
135x5
225x5
315x5
415x1x2

Snatch Grip Deadlift
135x10
185x10
235x8

Wide Grip Pullups
4 sets of 7

GHR
0x12
25x10
45x8x2
0x10

Supported T-bar Row
2px10
2.5px6
2.5px7
2px10

Wide Grip Lat Pulldown
3 sets of 10-12

Pullups holding onto strap followed by dead hang to failure (for grip)
3 sets of 5

Weighted Situps
25x30
25x20

 

[lweaver]

3/6 /Shoulders

OHP
45x12
135x8
155x5
175x3
195x1---my current bodyweight. Almost passed out after completion but got the rep cleanly.
135x6
135x7

Barbell Shrugs
135x20
225x12
315x10
405x7
315x10
315x10

Seated Lateral Rs. with Chains
15x15
25x12
35x12
35x9
25x12
15x15

Bent Over Rear Delt Rs. w/ Cable
3 sets of 9-10

 

[lweaver]

3/8 Legs

Back Squat
135x10
225x10
325x5x2
225x10

Hack Squat Machine
1px10
2px10
3px4....weak...

Zercher Squats
135x10
155x10
185x8
205x5

Nelson Montana Calf Routine-Seated Calf Rs.
105x75

 

[lweaver]

3/13/12

Today got a little intense....

Conventional Deadlift
135x5
225x5
315x5
415x3
455x1

455 didnt feel bad...did a static hold at the end though and almost passed out....gotta stop doin that...

Single Arm Pullups
2 sets of 5 on each arm

(Very) Wide Grip Pullups
0x5

Chins
0x8x2

GHR
0x10
25x10
50x8
50x4-->25x4-->0x2
45x7-->0x12
45x5-->0x5

Dumbell Leg Curls
40x10
50x10
60x10
70x10

Weighted Bridges (on floor, barbell across waist)
135x10
225x10
315x10
405x10
505x6
555x4
605x1

Felt a hell of alot of tension in my right hamstrings trying to hold the top position with 605, so I called it a night.

 

[lweaver]

Took a few days off and hit leg day like a beast...

3/19/12

Squat
135x15
225x10
315x5
335x5
225x10
315x5
365x3
405x1

Zercher Squats
135x10
185x10
235x10

Weighted Bridges
225x10
315x10
405x10
495x8
585x3

Hack Squat Machine
1px10
2px10
3px3
2px10
1px10

GHR
0x10
45x7
45x6

Nelson Montana Calf Routine
105x75

 

[lweaver]

3/20 Shoulders and Triceps

Standing OHP
135x5
155x3
185x1
205x0
105x10x5

Shrugs
315x15x4

Chain Lateral Raises
A bunch

Rear Pec Deck
12x4

CGBP
135x10
185x7x3

Dips
45x7x3

Tate Press
3x8-12

 

[lweaver]

Weighed in at 192.5, after chugging 32 oz of water and eating my oats...in Carhartts.

Safe to say bodyweight is at 190...Im hoping to at least see my abs without having to go below 180 but since Im so short, it might be a necessity...

 

[lweaver]

Still training, just fell behind on the log...

Did a dynamic deadlift day the other day, 225x3x10 with 45 second rest periods, followed by upper back work and GHRs.

Today was shoulders, nailed a 190 lb OHP pretty easily (bodyweight) but didn't try any more due to my neck being fucked up from BJJ. Did boring but big OHP (5 sets of 10) with 110, followed by chain lateral raises and rear delt raises on an incline bench.

Can hardly turn my head and I don't even keep NSAIDs in the house. Fuck!