Workout Notebook

[lweaver]

7/30

Back Squats
225x15
315x10
315x10
315x9...bar slipped down my back, could not return to rack

Box Squats off of ~8 inch box
135x10x3

Leg Extensions supersetted with Leg Curls, 4 sets starting at 1/2 rack, progressing to 3/4 rack

7/31
Flat Bench
135x20
185x12
225x5
185x12

Pullups
8
6
7

Close Grip Bench
135x15
185x10x3

Barbell Row
135x10x4

Dips with chain-->BW dips
10-->5
7-->3
5-->5

3 sets Lat Pulldown-->Rev Grip-->Narrow Grip
Mixed weight and reps

Skull Crusher/CGBP Supersets
70 lbs
10-->15
7-->3
4-->4

Hammer Curls
40x8-10x3

 

[lweaver]

Have been working out...not many PR's really.

Started adding 15-20 lbs to my pullups, getting about 6-7 reps.

Started doing DB flat bench, up to 90x8

Anyway heres my last workout, from yesterday

Squats (power)
135x5
185x5
235x5x2

Felt like there was no weight at all on my back, the toughest pasrt was keeping the bar on my back. On the last rep, my feet actually left the ground haha. Probably not good for the knees...

Barbell Hack Squat (25 lb. plates)
135x10
185x10
225x8x2

Lag Press
2 plates per sidex10
3 platesx10
4 platesx10
5 platesx10
6 platesx10

Was short on time, as has been the usually lately...

 

[Tblock1]

keep it up man!

 

[lweaver]

Will do...

Hows the balance between cardio and lifting going?

I've just started back on doing some cardio, not gonna overdo it through. Just some bagworks in the mornings if I plan on lifting in the evenings.The sucky thing is that I usually have to cut out some sleep if I wanna get the cardio in, which inhibits growth....

 

[lweaver]

Took a week off, I dont think it hurt anything...

8/28

Dumbell Flat Bench
90x9
95x5
90x5

Military Press
95x12
115x6x3

I still suck at this, much better at BTB...

Machine Rack Shrugs
3 plates per sidex12
4 platesx8x2

Reverse Grip Pulldowns
160x15
180x10
Whole Rackx6

3 sets of Machine Lateral Raises Supersetted with Face Pulls, 10-15 rep range

Machine Rotary Chest Press (hypertrophy, very slow)
100x15x3

 

[lweaver]

Just getting back into my training, bought a house and was too busy for awhile.

Quick one this morning.

Tris

Close Grip Bench (Slow motion, 3 seconds up and 3 seconds down)
135x15
185x8
185x6

Reverse Grip Pulldown
Rack (200)x10
200x8

Tricep Pushdown
130x10
130x8
130x8

Anyway I've been goin 4-6 days a week at 7am before work, sometimes with a training partner.

 

[lweaver]

1/26/10

Back

I need to start getting up a little earlier so I can do more volume...

Sumo Deadlift
135x10
225x10
315x5
335x1
355x1

Lat Pulldowns
140x10x3

T-bar Rows
3 plates on olympic barx6x3

Deads felt great, going for 365 next week.

Grip has improved somewhat, using mixed grip but could probably be doing overhand for most of the pulls so far. Sumo deadlift is great for short guys with sausage fingers...

 

[Tblock1]

great to see you back "good bro!"

How is your strength right now?

 

[lweaver]

Just gettin back into the swing of things, the weights arent feeling as heavy this week.

Im slowly working my squat back up to where it was, 315x10 is a lot less exhausting than it used to be so thats a good sign. Bench last week was 300x1 after failing an attempt at 315 (weak as hell!). Last week was my first deadlift in months, Im def. gonna work with sumo stance for awhile on account of my alligator arms and lil' smokey fingers.

CoC grippers coming in mail! And some lifting hooks just in case my dead goes up faster than my grip strength.

Little bit of a setback, my left heel is riddled with plantar warts which are getting pretty painful. Still lifting but opted out of deads this morning and worked upper back. Gonna force myself to do it sometime this week though...

What the fuck is a good bro? Sounds like a candy bar.

 

[lweaver]

2/1/11 Upper Back

No PR's or anything, just worked on strict form and working til failure or near failure on all sets. Only 1 minute rest periods throughout.

Pullups (dead hang)
9x1
7x1
5x1

Seated machine Rows-pronated/neutral/supinated grip
180 lbsx5/5/5x3

Lat Pulldowns
140x10x3

V-bar Lat Pulldowns
140x6x1
140x7x1
140x8x1

Wanted to do some fuckin t-bar rows but I had to gas off to work. Fuckin bullshit!