Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Training Log

Lord_Suston

Lord_Suston

New member
New year, new semester, guess it is time for a new log ;) . Gonna try a little more volume and see what happens, basic principles are; no failure sets, progressive loading, a lot of compound stuff, and perfect form.

12/12 Delts/Tris- had few cocktails and slept only 4 hours
Military press 3x8 with 160-smooth
Plate Toss EDI 3x10 with 25lbs- fairly easy
Bar raise snatch grip 2x12 with 45lbs- very hard
CG bench 3x8 with 165- very easy
Db overhead ext +band 3x8 with 50lbs
Pushdowns 2x10 with 95lbs

weight are down due to high rep load, they will increase weekly when rep expectations are met.
 
Sweet, i love reading people logs :) Keep us updated bro!!!
Btw, what does the "EDI" mean on the plate toss?(good grip training shit btw ;) )
 
funny how much upping the reps by even a little can totally rape your poundages, but you know they'll be back once your cns switches onto the higher rep work

good stuff brah but whats a plate toss...?
 
leatherface said:

Btw, what does the "EDI" mean on the plate toss?(good grip training shit btw ;) )
Click to expand...

That's Jay Schroeder speak for Explosive Dynamic Isometric
umm see my journal for a few examples, those iso hold plyo pushups are a good example :)
 
Thanks everyone for the encouragement. Yes the EDi means Explosive dynamic Isometric.

Leather- hopefully this log will keep me on track with school and force me to go

Tweakle- yeah it sucks just three extra reps here and there and most lifts are down 20-50lbs, especially my squat, lol

CoolColJ- hard to train like Shroeder since you need some competent partners but I will do the best I can

Today coming up is a Leg day
 
1/13 Legs+Stuff

Squat 3x8 with 315- hard cardiovascularly but not too shabby on the musles, ATF style No-No style
SLDL off 3" 2x10 with 255- pretty easy
Front Squats 2x12 with 165- solid sets but leg were fryed after ;)
Snatch Shrugs 3x10 with 155- nice and smooth
EZ-curls 3x8 with 27.5/side- bis enough said :rolleyes:
Db curls 3x10 with 25's- bis :o

All in all I felt really good, the squat felt comfortable and fast, only thing that bother me was delts and tris were so sore from yesterday. poundages are down but feeling explosive and cardiovascular system are actually getting use to higher reps. Tomorrow is an off day, get to eat all day
 
leatherface said:
Good workout bro :)
What encouraged the curls!?! :) just curious
Click to expand...

lol, Well I am doing tris every third day, so I figure bis as well. I don't really hit them hard or really care about them, so I figured if I did them after my main moves I could flush out the blood and get some extra work in :) . Plus my arms are a major weak point in a lot of my lifts, so I figure I would hit them more frequently since they don't ever get that sore.
 
Good shit tough guy!!! Yo, my gym was just bought out by another place, now it's only $99 down and $15 a month, guaranteed for 2 years. They are also upgrading any old equipment!!! It's a great deal and way better then that shitty rec center!!! PM me if you want more details!!!
 
1/15 Pectoral girdle/tris

It is cold here and had a few classes cancelled, so I slept in and had a good workout:)

Flat Bench 3x8 with 255- easy till 3rd set damn 7-8 rep, no spot needed just slow- up 5lbs
Incline 2x10 with 175- So easy I should have up more weight- up 5lbs
DB Flyes 2x12 with 30's- easier but form is a little wobbly-up 10lbs
Behind the neck presses 3x8 with 80lbs- good stretch and helps rear delts hopefully
Tri pushdowns 3x8 with 95
PLate Toss EDI 3x10 with 25lbs plate- these seem to always be hard

all in all a good day felt strong all around
 
Yo, I checked and the deal is the same for non-members! $99 down and $15, you must sign a 3 month contract then you can cancel whenever you want, and I know your punk ass is gonna be here till may NUGGA, so do it now and hear me later!!!

Holla back Lil Buck, BIGG DOGG PITT BULL out!!!
 
1/16 Back/Traps

Pull-ups 3x8 with BW-hard cause I wasn't use to the motion, but got all reps
Chin-ups 2x10,7- Got the first ten and could move after the seventh :(
Barbell Row 2x12 with 95lbs, working on tight posture and full retraction of Scapula- easy
Deadlifts 5x3 with 315- not bad but I can tell I haven't deadlifted in a while
Shrugs 4x10 with 225 double overhand grip- easy
EZ-curl 3x8 with 27.5/side- real easy

Altogether and easy workout but it is a place to start I know I will get all the chinups next week, just need more practice. I felt strong and quick.

Sinjinsmythe33- I don't know since my car is dead right now and I have a hard semester. But when I can get a chance I will try my best
 
1/18 Delts/tris

Miitary Press 3x8 with 165- Very easy all reps touched upper chest
EDI Plate Toss 3x10 with 35lbs- ver tough:bawling: , shoulders were on fire
Bar raises 2x8 with 50- tough couldn't complete more reps with proper form so I stopped, next week will be easier
Close-grip Bench 3x8 with 180 Nice and easy
French Press 3x8 wih 85- easy
Pushdowns 100 2x10

All in All a nice and easy day, all weights went up
 
Wondering if you do any external rotation? if not I think you should, your front delts seem to get a lot of stimulation :)
 
CoolColJ- I do a lotg of external rotations for rehab and my rear delts gets fryed by bar raises since I am leaning on an incline (facing the seat) so most of it is rear delt, thanks

Shadow- I like a schedule, all gains I make are written down to encourage myself and others

Patsfan-sorry bro couldn't make it due to a hall meeting
 
1/21 Legs+fighting a cold

Slept 12 hours after a horrible cold and felt okay today after a shitload of classes


Squat 3x8 with 325- ATF style No-No style, not too hard but I know I am gonna feel it tomorrow:), up 10lbs
SLDL off 3" 2x10 with 265- not too bad all reps wer full Rom, up 10lbs
Front Squats 2x12 with 175- Leg were shot, up 10lbs
Snatch Shrugs 4x10 with 165- Grip took a beating but no drops ;), up 10lbs
EZ-curls 3x8 with 30/side- bis enough said, up 5lbs
Db curls 3x10 with 30's- up 10lbs :rolleyes:

Not a bad day, plenty to eat and sleep, Sorry Patsfan it gonna look like a busy week till the weekend, neuro test tomorrow and extremities Fri:bawling:
 
I wouldn't be doing frontsquats with that high a rep count, upper body fatigues before your legs will :)

Mmmmm 12 hout sleep!!! I could do with soem of that :D
 
CoolColJ said:
I wouldn't be doing frontsquats with that high a rep count, upper body fatigues before your legs will :)

Mmmmm 12 hout sleep!!! I could do with soem of that :D
Click to expand...

That is kinda the point ;) , I want my upper multifidis and transverssi muscle to take a beating so they get use to loading were the center of axis is in front of me (all overhead motions) and still blast the quads. Sleep is good




Hojo said:
A silly question from me but why are you not doing some failure sets?
Click to expand...

I am not really after max muscular growth. By going to failure you tear the muscles a lot and this decrease my power to weight ratio by adding muscle mass with scar tissue in it. by not hitting failure I can add muscle with little scar tissue and build up neuromusclular effeciency at the same time, plus healing time is quicker
 
1/22 Pectoral girdle, tris

Still slightly sick but ha da lot of good food to eat today.

Flat Bench 3x8 with 260- had a kid spot me and freak when I started to rep these out, he thought I was doing a max ;) - up 5lbs
Incline 2x10 with 180-up 5lbs
DB Flyes 2x12 with 35's- easier-up 10lbs
Behind the neck presses 3x8 with 95lbs- good stretch and viscous burn in the rear delts- up 15 lbs
Tri pushdowns 3x8 with 100-up 5lbs
PLate Toss EDI 3x10 with 35lbs plate- hard up 10lbs

Not a bad day, sore from yesterday's leg workout but felt really good today, 45minutes
:D
 
1/24 Back and stuff

Still have a nagging cough :o but got some decent sleep and some decent weather here, sunshine for once.

Pull-ups 3x8 with BW+5lbs, felt really strong and quick full Rom-up 5lbs
Chin-ups 2x10 with BW failed last week but got all this week :)
Yate's rows 2x12 with 105- light but working on squeeze and form-up 10lbs
Deadz 5x3 with 325 all Raw grip easy+very fast-up 10lbs
Shrugs 4x10 with 235- double overhand- up 10lbs
ezcurl 3x8 with 30lbs/side- ups 5lbs
db curls 2x10 30 same weight this session, easy though

Workout took 48 minutes, felt good and conditioning is going well. One point of the session sticks out though; the silence before I start deadlifting. I mean all I hear was the plates and me, no one else and no excuses. IT felt like Home :)
 
1/25Delts/Tris

Watched the ARturo Gatti fight and had some good rest Military Military press 3x8 with 170-smooth up 5lbs
Behind the neck press 2x10 with 105, easy
Bar raise snatch grip 2x12 with 50lbs, hard but I got it this week
CG bench 3x8 with 195- very easy, up 15lbs
Overhead ext 80lbs, up 10lbs I think
Pushdowns 2x10 with 105lbs up 5lbs
EDI Plate raises 3x10 with 35lbs, god damn these are tough

A nice and light day only took 45 minutes
 
1/26 Cardio

Did cardio for an hour today, consisted of:
10 light sprints
Have to note I was then joined by a Kenpo and Ju-jitsu practitioner
5 sequences of punching drills against pads, 30 sec each
10 grappling takedown sequence 5x each sequence
A free for all, out of five pins see who could win the most, I got 4 he got one;).
It was tough especially the last five matches, Although I have about 30lbs on my opponent he was well conditioned and quick. I got a nice black eye cause a nice forearm to the face proceded by a chokeout. But I got him more than me, pesonally I think it was a clash of styles but being stronger helped :) . But I guess in the end it was even cause I was puking in the locker room and he was still stading :fro:
 
sinjinsmythe33 said:
are those quotes in your sig from mark kerr? i think his nickname in nhb was the smashing machine, that why i ask.
Click to expand...

Mmmm..Mark Kerr...insane yet strong.

Suston, sorry i havent been over here for a while i didnt even know you had a training log going. I'll be cheking in more regularly now. You're going strong!
 
Leg 1/27

Smurfy said:


Mmmm..Mark Kerr...insane yet strong.

Suston, sorry i havent been over here for a while i didnt even know you had a training log going. I'll be cheking in more regularly now. You're going strong!
Click to expand...

Thanks for the encouragement, I personally think Kerr is not crazy but more or less trapped in a society where Martial Arts is viewed as a barbaric sport. True physical sports are looked down upon now a days :( .

Squat 3x8-9 with 335, up 10lbs but did an extra rep on last set cause I stepped forward to rack too early, Yes I called myself out on it. ATF Olympic style

SLDL off 3" platform 2x10 with 275- nice and easy and grip was strong. up 10lbs
Front Squats 2x12 with 185- smooth up 10lbs
Snatch Shrugs 4x10 with 175 up 10lbs- real hard
EZ-curl 3x8 with 32.5 up 5lbs
Db curls 2x10 with 35's up 10lbs

Sore as hell from grappling but had a great workout, Workout took 45 minutes but considering I was getting choked out it felt mentally easy

:) :) :)
 
Pectoral girdle/tris 1/28

Flat Bench 3x8 with 265- felt light 225 ;) up 5lbs
Incline 2x10 with 185-Very light repped the first set for 12 before I knew it-up 5lbs
DB Flyes 2x12 with 45's- good but would have preferred the 40's, some guy was using it for hi 100th set of cheat curls:rolleyes:. easier-up 20lbs
Behind the neck presses 3x8 with 105lbs- good stretch and nice pump in the rear delts- up 10 lbs
Tri pushdowns 3x8 with 105-up 5lbs, girl next to me ran away
:fro:

Felt really good today since I had a snow day today and got some extra sleep (12hours CoolColJ)
 
Back/traps 1/30

Pull-ups 3x8 with BW+10, up 5lbs
Chin-ups 2x10 with BW+5, up 5 lbs- really hard not enough rest time between sets
Deadlifts 5x3 with 345, easy but need chalk hands are too sweaty, up 10lbs
Yate's row 2x12 115 with 2 sec pause at top, up 10lbs
Shrugs 4x10 245 double overhand grip up 10lbs
DB curls 3x8 with 35's
ez-curl 2x10 with 32.5

Not a bad day since I had a Neuro Anatomy test today. Weight are not that bad and the long rep schemes are becoming easier. BW at 201 as of today
 
Last edited:
I ve been meaing to get back to this thread.

Sus - lets say that you have down to do bench:

135 for 8
225 for 8
315 for 5
365 for 1

\......you get to the gym and are overly tired and you know you cant get the 365, do you try it??


...or say its a great day and you feel like you have 375 in you...do you do it??


...this is what I menat by saying, for me, a log limits me.
 
in that case, a log would be your motiviation bro...........can't slack off................balls to the wall...........fail and go home.
 
JKurz1 said:
in that case, a log would be your motiviation bro...........can't slack off................balls to the wall...........fail and go home.
Click to expand...

YOu missed the point entirely......say you are "supposed" to get 365 and dont.....

was that a bad workout??

how do you change it next time.....attempt the next new pr(370) or retry 365.

I do not doubt the halp of a log for most trainees...it just doesnt work for me......

I know that if I workout as hard as possible then the weights in the book dont really matter
 
Re: Back/traps 1/30

Lord_Suston said:
Pull-ups 3x8 with BW+10, up 5lbs
Chin-ups 2x10 with BW+5, up 5 lbs- really hard not enough rest time between sets
Deadlifts 5x3 with 345, easy but need chalk hands are too sweaty, up 10lbs
Yate's row 2x12 with 2 sec pause at top, up 10lbs
Shrugs 4x10 double overhand grip up 10lbs
DB curls 3x8 with 35's
ez-curl 2x10 with 32.5

Not a bad day since I had a Neuro Anatomy test today. Weight are not that bad and the long rep schemes are becoming easier. BW at 201 as of today
Click to expand...

Ring Ring Ring, nope that's not Lord Sus calling to join my gym!!! Dude, WTF? Are you afraid I'm gonna out do you in some of these lifts or something...I'll hold back if that makes you feel better!!!
 
The Shadow said:

\......you get to the gym and are overly tired and you know you cant get the 365, do you try it??
...or say its a great day and you feel like you have 375 in you...do you do it??
...this is what I menat by saying, for me, a log limits me.
Click to expand...

Shadow good question-My only answer would be try to get 365 and if you can't that week, then next session that hits that move you try the same weight untill you get it. By failing you will learn why you failed,:can't lockout, weak bottom, tris too weak, shoulders are week ect...
On the jump, I wouldn't recomend it because you might jump those 10lbs and then the next week stall, where as you could have jump 5lbs each week and probably not stalled for a few more weeks.
Another thing to note is I believe constant weight progression is much harder to perform the lower the rep scheme. I know I would not be able to do tht on max weight due to ligamenet and tendon damage I might suffer. But by going lower than max weight your joints can handle the weight and adding weight is much easier to adapt to.

Patsfan-bro I told you my car is shot, I won't be able to unless you are willing to pick me up. Personally if you went easy to make me feel better I would be pissed...
 
1/31 Delts/tris

Military press 3x8 with 175- Very hard I think I am gonna get a spotter for this from now on :( -up 5lbs
Behind the neck press 2x10 with 115, traps took a beating but rear delts and RC cuff feel good-up 10lbs
Bar raises 2x12 with 55 ;) really suprised myself here-up 5lbs
Close-grip bench 3x8 with 205- nice and smooth up 10lbs
OVerhead ext 3x8 with 85-up 5lbs
Pushdowns 2x10 with 110 on the rustiest piece of equipment I have ever seen :rolleyes: up 5lbs
EDI plate Toss- 3x10 with 35

2/1 Grappling practice
50 minutes Grappling with a Kenpo instructor, not bad but definitely tiring, after that we did kicks and some drills. A lot of chokeouts and tapouts today. Got a place to use every wens and sunday, gonna try to get the other Jujitsu guys to come back. :mix:
 
2/2 Trashing Legs

Nothing better than Monday Squat session, nobody in your way, just you the bar and some Iron.....
Squat ATF No,No-style 135x8, 225x8, 315x2 work sets 3x8 with 340-up 5lbs hard as hell every rep after the 5th one was hard as hell.:mad: . Afriend said they were fast an explosive
SLDL 2x10 Raw Grip 280 (pron reps):) up 5lbs
Front squat 2x10 with 195 up 10lbs, decided to cut volume donw justa little, seeing stars on this one.
Wide grip shrugs 185 3x10 up 10lbs
Db curls 3x8 with 40's up 10lbs
Ez curls 3x8 with 35/side up 5lbs

Lifts felt good but I feel run down a little from Grappling practice, gonna get about 10hours sleep tonight and eat as much as I can
 
Lord_Suston said:
Patsfan-bro I told you my car is shot, I won't be able to unless you are willing to pick me up. Personally if you went easy to make me feel better I would be pissed...
Click to expand...

Well, how soon you getting that shit fixed? I know a good mechanic in the area that won't rip you off!!! I can bring you on Wednesday if you want, but what time you got classed till? And what's wrong with your car again, I forgot?
 
2/3 Pectoral girdle

Shitty day weather wise, Gray and Raining here like a mofo!!!

Flat Bench 3x8 with 270, first two sets no problems last set had a real hard time with last three reps, speed at bottom was good but lockout was just slow :o -up 5lbs

Incline Barbell 2x10 with 195 not bad- up 10lbs
Flyes 2x12 with 45's- stayed same this week to get more comfortable with flyes
Behind the neck presses 3x8 with 115lbs-easy cause I took more rest-up 10 lbs
Tri pushdowns 3x8 with 110-up 5lbs, tough but felt good to do
Dips 2x12 with BW+5- god I hat high reps

I figured out that my major weakness is without a Partner I don't take enough rest time. I average about 30second rest where I should take about 2 minutes on the heavier stuff. So next time I am gonna bring a timer with me, hopefully I will feel stronger with more rest. altogether I am beat up pretty badly, but getting Stronger

:)
 
Lord_Suston said:


Shadow good question-My only answer would be try to get 365 and if you can't that week, then next session that hits that move you try the same weight untill you get it. By failing you will learn why you failed,:can't lockout, weak bottom, tris too weak, shoulders are week ect...
On the jump, I wouldn't recomend it because you might jump those 10lbs and then the next week stall, where as you could have jump 5lbs each week and probably not stalled for a few more weeks.
Click to expand...

Coo.
 
2/6 Back complex/accessory

Pull-ups 3x8 with BW+15, up 5lbs, nice and smooth
Chin-ups 2x10 with BW+10, up 5 lbs- hard but did each rep with full
Yate's row 2x12 125 with 2 sec pause at top, up 10 lbs
Powercleans 5x3 with 175, first set gave myself a slight bloody nose, pulled way to high and hit my nose a little. almost snatched it, lol ;)
Shrugs 3x10 255 double overhand grip up 10lbs
DB curls 3x8 with 40's up 10lbs- who cares its curls
ez-curl 2x10 with 35.0 up 5lbs- curls bah!!! :)

Even though it was shitty out I had a good workout, had cookies for the first time in 3 weeks, mmmm oatmeal raisin :fro:




sinjinsmythe33 said:
this is always a good read. hope school is going well. [/QUOTE ] School is good, I am doing well in my classes
Click to expand...
 
damn I am spent- delts/tris 2/7

Military press 3x8 with 180- Got a spotter and went a little faster on way up, got all reps ;) -up 5lbs
Behind the neck press 2x10 with 125, Felt good, got a massive pump-up 10lbs
Bar raises 2x8-9 with 60 really hard-up 5lbs but have to stay at this weight :o
Close-grip bench 3x8 with 215- nice and smooth up 10lbs
OVerhead ext 3x8 with 90-up 5lbs felt good
Pushdowns 2x10 with 115 was tough but good up 5lbs
Plate Toss- 4x10 with 35 this was really easy in comparison to last week, took away the isometric and had a lot left in the tanks.

All in all a good day, I am spent but all I have to do today is eat study and rest
 
2/9 Trashing Legs

hmmmm....
Squat ATF No,No-style 135x15, 225x12, 315x2 work sets 2x8 with 345-up 5lbs, then 405 x 5 singles, 315 x8 after, trying something new here
SLDL 2x10 Raw Grip 285 (pr on weight :) up 5lbs
Leg press 195 x20, 235x20,274x20,315x15-wasn't feeling up to front squats
Wide grip shrugs 195 3x10 up 10lbs
Db curls 3x8 with 45's up 10lbs
Ez curls 3x8 with 37.5/side up 5lbs

Felt ok, I will be changing my leg scheme a little but I think it will work. Pretty close to breaking a lot of pr's soon, also had Grappling practice yesterday, cardio is going well:fro:
 
A little change but good 2/10

Changing a little but hopefully for better :)

Flat bench-135x15,225x10, 275x8 :) , 295x6 felt good, 275 x6 tired but good, 225x10 Very tired. Had a great spotter today so I felt confident in loading the bar up. About .5 sec pause at bottom with no bounce ;) .

Incline Flyes- 45's 3x10 Trying to hit flyes to stress Pec minor/pec major but using lighter weight to save shoulders and not use tris so much.
Decline Flyes 50's 3x10 Same idea

Pause benches- 2sec pause then explode up, 135x8, 155x8, 165x8
Push press 105 3x10-fast and easy

Gonna be making major changes to my routine soon, but all is going well
 
delldell2 said:
Why do you train with such high reps? Are you bodybuilding?
Click to expand...

No bodybuilding here ;) , just going with high reps to relieve some joint pains and to cycle intensities, I can't go heavy all the time.

Plate Toss- basically have a plate 10lbs to start, hold it out at arms length and move arms down at 45degree and then back up, when your arms are at perpindicualr with your body you let go of the weight it should go up a few feet in the are and come back down. This is the tricky part, you catch thye weight coming down and explode it back up to go in the air again. You can recruit more muscle fibers by this reactive training and build explosive strength. Beware though this is not for begginners and can cause injury. The idea is to move the weight as fast as possible to build power
 
Well I don't do these myself :)

easy enough anyway, just toss the plate up and catch it on the way down. Better with bumper plates, constant plate size and rubber surface is better to grip
 
2/12 Back Attack

Trying something new to relieve joint problems and to give myself a break from heavy lifting+ get a nice warmup, *asteriks will mark work sets.
Pulldowns(palms facing me/wide grip) 15x130, 12x160, 8x185*, 6x210*, 8x185*, 12x160- highreps are tough :mad:
Yate's Rows- *3x10-135lbs (full pause at top)
DeadZ- 135x10, 225x8, 315x5*,365x3*, 405x3*-suprisingly easy, lockout was strong and speed was fast.
Shrugs-135x15, 225x12, 315x10*, 365x8*- nice and smooth ;)
Db Curls (both are simultaneously with back against seat pad to prevent movement; hence no cheating) 25'sx10, 30'sx10, 35'sx8*, 35'sx8*

A nice and easy day, took 45 minutes. I feel pretty good muscles are slightly trashed but I don't feel mentally drained. All in all not a bad workout
 
2/14 Delts/tris

Military Press- 95x15, 135x12, 165x8*, 195x6*, 165x*, 135x10- should have gotten 2 more but just couldn't:(.
Push Press- 3x8*with 155- fast and smooth, but still hard.
Rear Flyes 3x10* with 15's
14inch Pause Press 3x8 with 185*
Bench dips 45x12, 90x12,135x12
Overhead pully ext- 3x12 with 60lbs*


Nice and easy day
 
2/15 Legs/grappling

*mark work sets
Squat 135x15, 225x12, 315x10*, 355x6*, 315x10*, 225x12- all reps were done past parallel. High reps suck :mad:
Leg press 310x12, 330x12, 345x12, 360x10
Step ups- 50lbs each hand 2x10 each leg on 18inch platform- working on lateral stability
Barbell lunges 1x8 each leg 135
Hang Power shrugs 225x10*- 3 sets
EZ-curls standing 35/side 2x10, 45/side 2x6*

Grappled for 45 minutes, feel pretty nauseous total time 1.5 hours
 
NICE....Getting tired of those NICE AND EASY Days.....lol....kidding bra....you got some f-ing strong ass legs bro.....keep it up
 
yeah nice and easy days are long gone ;) . Nothing like getting choked out after legs or trying for 1 leg takedowns. But I figure this way MMA will help my overall conditioning and get me used to having little oxygen and still being able to focus
 
2/17 Pectoral girdle/tris

Flat bench-145x15-up 10lbs, 230x10-up5lbs, 270x8-down 5lbs but better sets, 300 got first 4 then spotter helped just a little on rep 5, 270x6+2 got 6 reps clean then racked weight waited 20 sec and pushed out 2 more, 230x10 Very Hard

Incline Bench 175lbs 3x8 Really burnt but need to work pec minor and anterior delts

Decline Flyes 55's 2x10

Push press 160 3x10-fast but tough on stamina
Barbell Skullcrushers 3x10 with 65lbs- nothing impressive

That was it, all done in 40 minutes
 
BAck and stuff 2/18

Lat Pulldowns (wide-underhand grip)- 140x10,170x12, 200x8* up15lbs, 220x6*up 10lbs, 200x8*, 170x12

Yate's rows 3x10 with 140* up 5lbs

Powercleans- 135x7, 160x5, 180x3*, 190x3*,200x3*

Shrugs 225x12, 275x12, 365 2x8

Db curls simultaneously- 30x10, 35x10, 40x10*, 40x10*-up on reps and weight
 
powercleans are more for delts, no? Yates row? Just an underhand str8 bar row? Where are the deads? lol.........

How about Deads 5 x 5

Yates - 3 x 10

lat pull 5 x 8-12

hypers w/ 25lbs x 3

dbell curls 4x10

Not trying to hyjack your sweet thread bro, just go back tomorrow and was looking for a little spice........
 
My priority right now is upper back strength, hence a lot of pulldowns and yate's first then a heavy compound. Yate's is a barbell row with underhand grip, body at 45 degress, awesome for rhomboids IMO.

Powercleans hit the lower back just like deadz, just with more speed (clean and jerk hit the delts) I notice I can't go heavy on deads and squats every week, I get burnt out way to fast in the training cycle. Alternating help prevent overtraining and CNS burnout plus adds some major speed to my deadlifts.

In your case try Deadz 5x5,
Lat pulls 3x8 wrk sets,
2x8 or 3x8 Yate's rows
If your lower back isn't shot after that then go to hypers 2x15-20
Db curls 4x10 both arms at same time and back support for perfect form
 
YOU are the boss bro....I'm on that in the am.........now I'm curious to your powercleans........from the floor, in one fluid motion, roll your wrists and to your delts, but leaving out the full pressing motion? Thanx bro.....If I can get a grasp of them, I'll hit'em instead of deadz.........every train 2x a day? Do any cardio? What are your current stats??
 
Sometimes I train twice a day, actually today and sundays usually. I almost always do weights earlier than cardio; cardio=MMA+grappling so it is very taxing on body and would detract from weightlifting.

Powercleans are from the floor, pull to knees with moderate speed, then I explode from knees to sternum and the bar travels to my delts, that is when i start the flip of my hands to let the bar genlty land on ym delts. no pressing though ;)

Current stats 5'7" Weight 197-205 lifts; Bench 340 in comp RAW, deadlift 545 RAW, Squat 415x5 RAW
 
Grappled and stuff- 45 minutes, just drilled on takedowns, closing ranges with strike to takedowns. Drilled on counters and submissions/chokes. Good day, new gym had good amount of room and is free, only problem was the gym members were watching the whole time as we were beating the shit out of each other, no volunteers though :)
 
cmon bro.........you're slacking off....post up......you're my inspiration....I've prob. copies a half dozen of your routines....love them.......you training for power? Bodybuilding comp? Size? Strength?
 
Shoulder+tris 2/20

Good day, good workout
Military press 105x15,145x12-up 10lbs, 175x8-up 10lbs, 205x5* ;) , 175x8, 145x12. Nice and smooth but i cheated a little, the military seat was slightly tilted back.
Push Press 175x8, 185x8, 185x8-these were fucking tough
Reverse flyes 20lbs 3x10
Close-grip pause press- 190 3x8
Pushdown strict form 80lbs 3x10
 
Re: Shoulder+tris 2/20

Lord_Suston said:
Good day, good workout
Military press 105x15,145x12-up 10lbs, 175x8-up 10lbs, 205x5* ;) , 175x8, 145x12. Nice and smooth but i cheated a little, the military seat was slightly tilted back.
Push Press 175x8, 185x8, 185x8-these were fucking tough
Reverse flyes 20lbs 3x10
Close-grip pause press- 190 3x8
Pushdown strict form 80lbs 3x10
Click to expand...

*--NICE, seat slightly tilted or not! ;)
 
Jkurz1-Thanks bro, been studying hard and getting some good workouts in.

Guldukat-thanks bro, had some guy tell me today he squats 405 for reps :o , I said "good for you what kind of style?". His response "I don't know what you mean on style but I can show you my form on the Smith machine :o " I just sat there baffled :confused:
 
Sunday PAIN!!!

New Gym, new bars to bend and new equipment to abuse :)
*mark work sets

Squat 155x15-up 10lbs, 245x12up 10lbs, 320x10*up 5lbs, 370x6*up 15lbs, 320x10*up 5lbs, 245x12up 10lbs.- all reps were done past parallel, no spotter, no belt, in a powercell though. Jumped on the 370 set more than I normally would but I felt really good and own that set maybe had 2-3 more reps in me ;)

Hack Squat Machine- 2plates/side x15, 3plate/sidex12*, 3plates+25lbs/side*-2x10 -damn these hurt, my quads were on fire
Hang Power shrugs 185x15, 295x10*, 295x10*-puked right here
Ham curls- 100lbs 3x10 sets- nice and controlled

EZ-curls standing using a nice Ivanko bar- 90 2x10, 110 2x6*

Workout took 75 minutes, longer than usual but I had to take a tour of the gym and then I puked, that took a few minutes :rolleyes: . Drive home sucked but I got enough to eat, grappling practice in an hour
 
you gotta tell me your method of training? More of a strength routine? How is your diet? Stats? bf%.....very curious and seeking to incorporate you methods........as a prodigy...........
 
Cuthy-you know a squatting cage- hence I call it a Powercell-. Cell=metal bars, Power=squatting over 315 :)

Kurz- right now I weigh 197 at 11%, 5'7". My method is pretty simple, train just shy of failure and progressively load the bar. I try for perfect form each time, and do big compound lifts each workout
 
Chest 2/24 bad day

Flat bench-150x15-up 5lbs, 240x10-up10lbs, 275x8-up 5lbs but , 315 got 2, 315x1 lockout was too hard on elbow due to slight injury of elbow during grappling sunday, 240x10-elbow was really weak so i decided to drop weight drastically
Incline Bench 185lbs 3x8 - up 10lbs

Decline Flyes 60's 2x10

Pushdowns 70x10,80x10,90x10
CG-Pause-press 135 8x3
I am getting really fed up with my tris being so week and my progress being so shitting on upper body so I am most likely going back to what worked once my elbow heals
 
Yep both are Barbell, I don't like dumbells due to a slight ulnar injury I have because if the dumbell twists a certain way I lose almost all felling in the outer part of my hand. I train tris twice a week now lightly-but I am gonna modify this real soon, one day for pressing tri movement and another for ext. it isn't like I'm not happy doing 315 on bench but I had a lot more in me. The bar flew right off my chest after each pause at the bottom- I mean no bounce or leg drive, just pause and explode but right in the transition from chest to tris it just stalled. ARGGGGGGGGGGGGGG

Any suggestions are welcome
 
I think it's just due to leverage, when the arms get to horizontal position its at it's weakest there, same for the squat at 90degree angle
 
Back day 2/25.
Pretty good day considering I had major back problems on Sunday night to this morning. Basically I got slammed on the ground and landed wrong then had a 235lbs kickboxer land on top of me :rolleyes: . So I was suprised I could even do deads. *marks work set

Underhand widegrip pulldowns: 150x15, 215x8*, 215x8*, 230x6*, 150x15 felt good on these, help decompress my spine a little :) .
Yate's row: 145 2x10* nice and easy, perfect form cause I was worried about lower back at the time.
Deadz :artist: : 155x10, 245x5, 335x8*, 425x5*, 455x3*- bottom half of lift was easy, seemed like the lockout was too slow
Powercleans 150lbs 2x15*- these sucked
Shrugs- 185x15, 275x12, 325x10, 375x8*, 375x8*
Db curls both arms simultaneously 35x10,40x10,45x10*,50x7*-who cares they are just bicepts
 
Thanks Jkurz1- I know I have more in me but I want to peak my strength right at competition time, so for now I am progressing at a slower pace than normal. Plus I got midterms and lab the next week and a half
 
Good job, Lord_Suston

Hard work and dedication always pay

Do you incorporate some cardio in your program ?
 
Thanks Jkurz1- I know I have more in me but I want to peak my strength right at competition time, so for now I am progressing at a slower pace than normal. Plus I got midterms and lab the next week and a half
Click to expand...

what are you competing in?
 
You must log in or register to reply here.

Similar threads

YoreyC
Approved Log My gearless training Log
2
Replies
103
Views
11K
the_alcatraz
the_alcatraz
Noah Wixx
Approved Log Domestic Supply Beligas Pharmaqo - Test Winstrol Anavar masteron bpc Cutting Cycle Log
2 3 4
Replies
366
Views
30K
RoySimpson
RoySimpson
GetToDaChoppa!
Approved Log Pre-Gear Training Log, Cardarine then Testosterone
2
Replies
169
Views
20K
Noah Wixx
Noah Wixx
man05
  • Locked
My Vacation cutting cycle
Replies
84
Views
11K
the_alcatraz
the_alcatraz
Macedog24
The best STEROIDS for your arsenal to get MONSTER SIZE + Hardcore bulking article
Replies
8
Views
4K
Tazz
Tazz
Top Bottom