Workout Notebook

[lweaver]

Looking to start a workout log to track my progress, I'm definitely open to any input people have. I'm 5'7", 190 lbs., body fat roughly 15-18% (certainly have some adipose around the midsection. I had lifted regularly in the past with low to moderate weights with high intensity in little rest breaks (for striking training and jujitsu). While I would like to eventually train in the martial arts again, time and money will constrain this for some time. Anyway, my primary goals are to gain lean muscle mass, and increase strength while targeting both fast twitch and slow twitch muscle fibers. Fat loss is more of a secondary goal.

I've been lifting 3-4 times per week for 4-5 months consistently, and have gained roughly 20 pounds and made steady progress on the majority of my lifts. I haven't isolated my biceps in some time, and now find those lifts lacking (not that they're that important).

My diet for the most part consists of lean protein intake 5-7 times daily, with complex carbs in the morning and midday for prolonged energy, and simple carbs 1 hour before and immediately after working out. I eat very few processed foods and simple sugars, save when I get together with family. I do not count calories. Current supplements: LG Lipotropic protein (was free) daily, 200-500 mg caffeine (daily), M5 pre-workout supplements as needed.

Anyway, heres yesterdays workout, chest (have just recently noticed significant gains):

All exercises performed with 90-120 rest periods between sets.

Worked out with a partner who is in the same ballpark as me on most lifts, only used a spot for my heaviest bench and lift-offs for declines because of my short-ass arms (cannot reach).

Incline Barbell Bench Press:
135x20
155x10x2
175x8
175x7

Flat Barbell Bench Press
155x16
175x10
200x6
215x3

Decline Barbell Bench Press
155x20
185x10
185x10
185x8

Dips with heavy chain around neck, drop sets into bodyweight dips
8-->6
6-->5
5-->5
4-->4

Just a basic pressing focused workout, got a really good pump and was pleased to get up some more weight as I was hardly able to rep out 135 on flat bench when I started out again. Probably good have gotten out a few more reps on some things with longer rest periods.

Thanks in advance for any input!

 

[lweaver]

Todays workout, back and bis...had found my lats to be lacking in comparison to the rest of my back musculature, have been hitting them hard save for today. Gassed out today after upper back, so opted out of deads, will have to work them in later this week. Maybe not enough sleep last night...

Today just hopped on most appropriate machines available, didnt feel like looking for room to use many freeweights as gym was packed.

-Close Grip Machine Row
170x11
190x9
210x6
230x4

-Isolateral Hammer Strength Isolateral Pulldown (slow controlled eccentric with 2 second lat stretch follwed by explosive concentric contractions)
180x12
180x12
180x11
180x10

-Hammer Strength Isolateral Row
145x12
195x9
245x6
295x4

-Close Grip Pullups
Bodyweightx5
Bodyweightx5
Bodyweightx4
30# assistx9

-Close Grip Preacher Curl
70x6 (shitty,not enough rest between exercises)
70x5
70x8
70x6

-Seated Hammer Curls
30x10
30x10
35x7
30x8


Was NOT happy with my decline in isolated bicep strength, however may have been to back workout just previous...however still not good.

 

[timtim]

Todays workout, back and bis...had found my lats to be lacking in comparison to the rest of my back musculature, have been hitting them hard save for today. Gassed out today after upper back, so opted out of deads, will have to work them in later this week. Maybe not enough sleep last night...

Today just hopped on most appropriate machines available, didnt feel like looking for room to use many freeweights as gym was packed.

-Close Grip Machine Row
170x11
190x9
210x6
230x4

-Isolateral Hammer Strength Isolateral Pulldown (slow controlled eccentric with 2 second lat stretch follwed by explosive concentric contractions)
180x12
180x12
180x11
180x10

-Hammer Strength Isolateral Row
145x12
195x9
245x6
295x4

-Close Grip Pullups
Bodyweightx5
Bodyweightx5
Bodyweightx4
30# assistx9

-Close Grip Preacher Curl
70x6 (shitty,not enough rest between exercises)
70x5
70x8
70x6

-Seated Hammer Curls
30x10
30x10
35x7
30x8


Was NOT happy with my decline in isolated bicep strength, however may have been to back workout just previous...however still not good.

youre using alot of machines. free weights build dense muscle. just a thought. cables are ok for pulldowns and rows. everything else could be db or bb and youll gain much quicker.

 

[JDid23]

Todays workout, back and bis...had found my lats to be lacking in comparison to the rest of my back musculature, have been hitting them hard save for today. Gassed out today after upper back, so opted out of deads, will have to work them in later this week. Maybe not enough sleep last night...

Today just hopped on most appropriate machines available, didnt feel like looking for room to use many freeweights as gym was packed.

-Close Grip Machine Row
170x11
190x9
210x6
230x4

-Isolateral Hammer Strength Isolateral Pulldown (slow controlled eccentric with 2 second lat stretch follwed by explosive concentric contractions)
180x12
180x12
180x11
180x10

-Hammer Strength Isolateral Row
145x12
195x9
245x6
295x4

-Close Grip Pullups
Bodyweightx5
Bodyweightx5
Bodyweightx4
30# assistx9

-Close Grip Preacher Curl
70x6 (shitty,not enough rest between exercises)
70x5
70x8
70x6

-Seated Hammer Curls
30x10
30x10
35x7
30x8


Was NOT happy with my decline in isolated bicep strength, however may have been to back workout just previous...however still not good.

Even if you weren't going to use free weights, i don't think your exercise order was optimal. I think you should have done pullups first and if you did you would have gotten a lot more.

Regardless, you're strong so keep up the heavy lifting!

 

[lweaver]

Will have to switch the order back to usual youre right. I did close grips last to try and hit biceps a bit before I isolated them but it didnt pan out well. And the machines were half laziness and half frustration from a packed gym haha.

Thanks for the advice

 

[kx250rider]

I have a dry erase board to log everything on a daily basis, and another dry erase board with my alternate routines (incl weight, # of sets & reps). At the end of each month, I copy it all down in a calendar and file it. I used to try to do that in a planner, but I'd forget to write it for awhile, and lose track of my progress. With the dry erase boards, it's in my face and I don't forget.

Charles

 

[lweaver]

Good idea, but I take it you work out in a home gym?

Anyway just logging this to check my long term progress, hopefully I'll keep up with my entries. As for reps and sets and exercises, I never forget (count reps and sets and weights for each patient at work all day haha).

 

[lweaver]

Today was legs, which at this point are pathetic and have lots of catching up to do. I am strict w/ form, all squats below parallel to floor. Almost got my form down, but crumpled on my last rep of squats and looked like an ass haha. No one laughed though, because half of them never work legs and I never see anyone but me doing a full ROM squat:

-Squat
135x15
185x12
205x10
225x10
225x9
-Hammer Strength Squat (really want to work on this motion)
270x15
360x8
360x8
270x10
-Hack Squat (was burnt at this point, weight is pitiful but I was jello at this point)
90x12
90x10
90x10
90x9/1 (rest pause)
-Standing Calf Raise
3x7 preset platex10
-Seated Calf Raise
3x45x12

 

[JDid23]

nice squats... You might want to think about doing some more specific glute-ham exercises like lunges and pullthroughs.

If you want a nasty calf workout look up Nelson's calf routine

 

[lweaver]

Shoulders today...only 1 minute rest periods, was in a hurry...

-BTB Overhead Standing BB Press
95x12
115x10
125x8
125x6
125x6

-Seated Arnold Press
30x10
35x7
35x6
35x8

-Lateral Raise (Down the Rack)
25-20-15-10-5(Weight)
10-5-5-5-10
9-4-5-4-10
8-4-4-4-10

-Rack Shrugs
180x15
270x6
230x10
Drop Set 230x10-->180x10-->90x10

 

[lweaver]

Seeing gradual strength gains through most of my lifts, so won't change much for my next cycle:

Chest-Heavy presses with minimal isolation work
Tris-Worked in w/ chest and/or shoulders with moderate isolation work
Back- Well rounded routine for uppers beginning w/ pullups, deadlifts after, maybe adding good mornings or some other back ext. work
Bis- Isolated after back workout or if I find myself with extra gym time and energy
Legs- Squats the primary lift, will play around with some other things but full squats have been tearing up my glutes and hams so I think I'll just bump up the weight and volume next session
Shoulders- Heavier overhead presses to come along with more volume afterwards, hopefully

Weighed in today at 186, so I lost a few pounds, not too concerned yat as long as this doesn't continue. might need to bump up the calories...

 

[lweaver]

Chest today, not so great a workout as time was short...dude next to me was benching 505 haha...

BB Bench Press
135x15
185x10
205x7
225x3
205x7
205x5
205x3

Incline BB Press
135x12
135x10
135x10

 

[lweaver]

Todays workout...

Close Grip Bench
135x15
155x10
165x9
165x8
165x9

Weighted Dips w/ Heavy Chain, supersetted into BW dips
12-->10
9-->8
8-->7

Skull Crushers
60x15
70x10x3

Wide Grip EZ Bar Curl, concentric-->eccentric w/ spotter (6-7 second eccentric)
90 lbs.
8-->3
6-->3
6-->3

 

[ceo]

I use a log book every time and I write down the exercises I will be doing and the weights I will be using before I go in, then I write down the reps I hit after my work set. I also write down anything that is significant (like if a joint or tendon starts hurting, etc.). Log everything!

 

[lweaver]

Been a lazy ass with my logging...anyway got everything in last week meaning I hit all bodyparts that I wanted to...starting school again this week in addition to working full time but still focused on hitting the gym hard whenever I can. Great workout today with my training partner...upper back workout with pre-exhaust of biceps. With bis almost shot, had to decrease weight and focus on good form, isolating the back. Very good pump and high intensity for both muscle groups.

Close Grip Preachers (<1 min rest periods, slow eccentrics)
70x15
80x12
80x10
80x9

Rope Cable Curl (Double Pulley, slow controlled ROM with <1 min rest periods)
95x12-15x4

Reverse Grip Cable Curls
65x20
75x15
85x15
95x12

Close Grip Pullups ( 1.5 min rest periods, slow ROM): BW only
8 plus 2 with assist
6
7
6

Cable Row
120x10x4

Triple Set: Wide Grip Pulldown-->Rev Grip P/D-->Close Grip P/D
120-->100-->80(weight)

12-->10-->8
10-->9-->6
8-->6-->6
9-->10-->3

No grip left, great forearm burnout with lats fatigued as well.

 

[lweaver]

Havent been keeping up with this as my laptop went...recently purchased a new one! Will just enter my last 2 workouts...

Thursdays workout:Legs

ATG Squats
135x15
185x12
225x10
245x10
295x6
225x10
135x16

Front Squats
4x10-12x155

Standing Smith Machine Calf Raises
5x185x15-18

Feel like Im getting used to squats, just feel like I need to do more calf and ham work with my leg workouts. Definately will increase my back squat tomorrow, 315 should be no problem.

Friday was shoulders and biceps, as I hadnt isolated either throughout the week. Just a quick AM workout...moderateely high rep range and low weight to mix things up

Machine Shrugs
225x15x4
Supersetted w/
Cable Uprights
Whatever the rack is (?!)x10-12x4

Machine Laterals (TF w/ each set)
80lbs.x12-15x4
Supersetted With
Reverse Pec Deck
100x15-18x4

Preacher Curls (slow eccentric)
60x15x3

Hammer Curls (slow ROM both ways, arm drawn across body)
25x12x3

Reverse Cable Curls
90x10-12x3

 

[Tblock1]

Havent been keeping up with this as my laptop went...recently purchased a new one! Will just enter my last 2 workouts...

Thursdays workout:Legs

ATG Squats
135x15
185x12
225x10
245x10
295x6
225x10
135x16

Front Squats
4x10-12x155

Standing Smith Machine Calf Raises
5x185x15-18

Feel like Im getting used to squats, just feel like I need to do more calf and ham work with my leg workouts. Definately will increase my back squat tomorrow, 315 should be no problem.

Friday was shoulders and biceps, as I hadnt isolated either throughout the week. Just a quick AM workout...moderateely high rep range and low weight to mix things up

Machine Shrugs
225x15x4
Supersetted w/
Cable Uprights
Whatever the rack is (?!)x10-12x4

Machine Laterals (TF w/ each set)
80lbs.x12-15x4
Supersetted With
Reverse Pec Deck
100x15-18x4

Preacher Curls (slow eccentric)
60x15x3

Hammer Curls (slow ROM both ways, arm drawn across body)
25x12x3

Reverse Cable Curls
90x10-12x3

Nice work on those squat! You might want to consider upping the weight and lowering the reps a little on front squats though.

 

[lweaver]

Thanks man...will do for sure I'm just in the process of getting used to them, it was kind of trial and error until I realized that I had to point my elbows forward to secure the bar.

 

[lweaver]

Missed a few logs, will put in my last 2 workouts...

Wednesday-Legs

ATG Squats
135x15
185x15
225x12
315x6 (counting 6...7&8 were too high and form was getting shitty)
225x10

Sharp pain in my right hip adductors with the last few squats, will stretch out and hit it hard again next week. Made leg presses kind of rough, but didnt really affect my romanians.

Leg Press
90x20
180x15
270x15
360x10
450x8

Supersetted with Romanian Deadlifts:
135x12
155x10
185x10
205x10
205x10

Thursday=Chest
Wanted to start with BP using neurological adaptation, not sure if I got the full effect since the initial load wasnt as maximal as I thought...I popped the weight up, didnt think that would happen since the weight is 20 lbs higher than any of my previous benches.

Bench Press
275x1 (PR)
225x6
225x5
205x8
205x8
185x12

Incline Bench Press
135x12
165x9
185x7
185x7

Hammer Strength Decline Presses (decreased rest periods)
90x20
140x12
140x12
190x8

Standing Cable Flyes
50x10-12x4

 

[Tblock1]

Nice work in the squats and bench pr!!!

 

[JDid23]

awesome workouts in here man. keep it up

 

[lweaver]

Thanks will do...

Been thinking about doing a cylcle of 3 workouts, each one done twice a week (ideally), just focusing on the big 3 lifts and a few other compund moves. Won't be for awhile though, I've been seeing solid progress with no end in sight yet so I'll just stick with what I'm doing.

Heading to the gym to work upper/mid back, will probably save standard deads for next week.

 

[Tblock1]

Whagt is your deadlift 5 rep or 1 rep max? Just wondering because we are fairly similar lifts (your bench is about the same, but squats higher) so I am curious what your deadlift is

 

[lweaver]

My 5RM should be about 315, I'm still getting my form down on deads.

I see why youre deads are higher and squats lower (saw you tblock vs glad vid), its harder to squat when youre taller(you), and harder to dead when youre shorter (me).

Also I believe our military press is exactly the same haha, give or take 1-2 reps (not sure which direction haha)

 

[Tblock1]

My 5RM should be about 315, I'm still getting my form down on deads.

I see why youre deads are higher and squats lower (saw you tblock vs glad vid), its harder to squat when youre taller(you), and harder to dead when youre shorter (me).

Also I believe our military press is exactly the same haha, give or take 1-2 reps (not sure which direction haha)

Lol! Yeah honestly I was hoping for more reps than 9 on 135, but I do think the deadlift took a few out of me. I felt nauseous for the nest 10 minutes after that rep out. But yeah deadlfits are my favorite lift by far. get that form down and crank that weight up

 

[lweaver]

Update-taking this week off for the most part.

Kid pulled out in front of me...my car was totally wrecked. Thanks to squatting and benching I was able to prevent myself from flying through the windshield despite no seatbelt...

This week im just focusing on the insurance BS, car shopping and keeping my grades up while functionaing normally at work.

Tentatively hitting legs on monday...was on my way to do deads and legs when I crashed :/

 

[Tblock1]

Update-taking this week off for the most part.

Kid pulled out in front of me...my car was totally wrecked. Thanks to squatting and benching I was able to prevent myself from flying through the windshield despite no seatbelt...

This week im just focusing on the insurance BS, car shopping and keeping my grades up while functionaing normally at work.

Tentatively hitting legs on monday...was on my way to do deads and legs when I crashed :/

Damn dude! Are you alright though? No injuries or anything?

 

[lweaver]

Nah Im all rigt didnt even have back pain...got a vehucle today so im set for lifting again on monday!

Anxious to see how I do after a week of rest...

 

[JDid23]

great to hear you're okay man... i hope your workout on monday goes really well. I would advise you to start out lighter than what you were doing before the accident to see how you feel

good luck

 

[lweaver]

Monday 4/26 LEGS and LOWER BACK

Back Squat
135x20
225x15
315x8 PR
225x15
225x12

Good Mornings
135x12
155x10
155x10
175x8
155x8

Straight Legged Deadlifts off of Platform
135x15
225x8
225x8

Deadlifts
225x10
315x1
315x1
315x1

Pretty Shitty Deads, otherwise not a bad workout...

 

[Tblock1]

Monday 4/26 LEGS and LOWER BACK

Back Squat
135x20
225x15
315x8 PR
225x15
225x12

Good Mornings
135x12
155x10
155x10
175x8
155x8

Straight Legged Deadlifts off of Platform
135x15
225x8
225x8

Deadlifts
225x10
315x1
315x1
315x1

Pretty Shitty Deads, otherwise not a bad workout...

Wow great work on squats! However you should definitely not do heavy deadlifts and squats on the same day. You did deadlifts at the end of your workout, no wonder it went shitty!

 

[JDid23]

Wow great work on squats! However you should definitely not do heavy deadlifts and squats on the same day. You did deadlifts at the end of your workout, no wonder it went shitty!

especially considering you didn't only do squats, but you also did GMs and SLDL's which hammered the hell out of your lower back and hammies right before deads.

 

[needtogetaas]

I do deads then light squats on the same day. Or a do deads and leg press I like that a lot more.

 

[lweaver]

Holy shit been busy with school...have been lifting though, no time to post workouts for now....few PR's to update

Flat BB Bench 225x8/245x5
ATG Squat 325x8 (adding every week with no end in sight yet)
OHP 135x12

Still stuck on my deads, my form is shaky and im short on top of it. Tonight I tried 195 plus two 31 inch truck tires and couldntd get it more than halfway up. Maybe I need to work lighter and get my form down and to some more lower back work, Its tough to tell what my problem is, my buddy is much taller than me, and even though his good mornings and squats are nowhere near mine, he got it up. Could be a fluidity issue. Odeas anyone?

 

[lweaver]

Looking back a little bit of progress since May...

Recent PR's
Flat BB Bench 295x1/205x10
BTB OHP (seated) 155x7
Box Squat 305x9
Back Squat 395x2

No maximal effort deads lately, gonna try and get them in tomorrow...might try using the hex bar for awhile, feels much better at my height.

Yesterdays Workout
Incline BB Press
135x15
185x9
205x6
185x8 (took a dump after this set which noticably increased my performance in the next set)
185x10

CGBP (have been widening my standard grip)
185x11
205x7
205x6
185x10

4 sets of FW leaning dips w/ heavy chain, supersetted into BR dips (1 min rest only)
8-->4
6-->4
4-->3
2-->2

6/22 Routine
Box Squats
225x15
285x10
285x10
305x9
305x5 or 6 (dont remember, was gassing out)

Front Squats supersetted w/ leg extensions (light, slow eccentric, no lockout or full flexion for prolonged tension)
185x8-->90x10...x4

 

[Tblock1]

wow nice back squat pr man 395x2 is sick!

 

[lweaver]

6/28

Deadlift
235x10
285x10
335x1
355x1
355x1--->PR (Didnt feel that heavy, want to build up slowly though)
235x10

Back Squats
225x15
315x10
365x6
405x1--->failed attempt, legs were uneven and I was a little off balance
405x3 with rest pause--->PR

Gonna throw this weight around for a bit, my partner said I was breaking parallel but I'd like em a little deeper.

Some chin ups and pullups...dont remember...

Close Grip Machine Rows
190x7-9x4

Then I stumbled out of the gym...

6/29 (was very short on time, had to get to class)

Floor Press
135x12
185x8
205x5
185x7
135x10
First time trying these, kept the reps slow and focused on a smooth lockout.

Decline Barbell...because someone forgot their weight on the bar haha

185x12
205x8
205x8
205x7

Tblock-thanks...still finding than unracking is the toughest part...

 

[Tblock1]

damn man you have gotten fucking strong! Did I read that correct 405x3 on squats? Or did you do 3 singles of 405?

 

[lweaver]

No not singles, just 3-4 seconds between reps. They were legal reps apparently but Im still not happy with them. I wont bump the weight up until they feel as smooth as when I squat 315...

I've been doing alot of box squats to work on my hip drive, and widening my stance and slowing the eccentric motion on submaximal lifts has helped.

The 405 was tough, but not as hard as 135x5 box squats off of a single milk crate the other night, haha

I'm finding that its been easier to progress eating clean 5 days a week and eating everything in sight on the weekends. At 198 lbs bodyweight so no definition, but the strength gains right now seem worth it.

 

[the_alcatraz]

I use a log book every time and I write down the exercises I will be doing and the weights I will be using before I go in, then I write down the reps I hit after my work set. I also write down anything that is significant (like if a joint or tendon starts hurting, etc.). Log everything!

+1

Great idea!

 

[lweaver]

7/6

Deadlifts
185x12
235x10
285x8
335x5 PR
385x1-->PR

Weight is still going up smooth, I expect to hit at least 395x1 within 2 weeks

Did a set of 8 wide grip pullups...went to take a leak, someone was setting up a squat bar in the rack. Didn't say anything, was glad to see someone squatting.

Did some sets of close neutral grip chins, giant setted with wide grip lat pulldowns-->reverse grip lat pulldowns-->narrow grip lat pulldowns. 5 sets total, dont feel like typing the details out haha Was a real burnout for my grip.

Pullthroughs 90x25x3

 

[lweaver]

7/7

Flat Bench
225x5x5

No issues, went smoothly. Found a platform to place under the bench to get a better leg drive so I'll be set. Adding 5 lbs to the 5x5 next week.

Wide Grip Incline Bench
135x10
155x9
175x7
185x5

Dips w/ heavy chain supersetted to BW dips, FW lean for chest amphasis
10-->5
8-->5
6-->4

About 2 mins between each set. Only snag was my flat bench was a little shaky on the eccentric since my lats are shot from yesterday.

 

[Tblock1]

nice man I'm doing a simple 3x5 and adding weight right now. I'm starting back at 215 though because of my lost strength

 

[lweaver]

You gonna bump up 5 lbs a week?

7/8 Squat Day, doesnt look like much but it was killer between the heat and resting only about 2 mins between sets

Back Squat
225x10 (warmup)
315x10
365x5
335x7...got up the last rep but fucked up racking the weight, half of it crashed to the ground...big motherfucker next to me reracked it for me like it was a toothpick
225x10...very deep and explosive

Zercher Squats
155x10
175x8x3

My lower back and abs were shot and my legs were like jello so I opted to leave instead of hurting myself...

 

[Tblock1]

You gonna bump up 5 lbs a week?

7/8 Squat Day, doesnt look like much but it was killer between the heat and resting only about 2 mins between sets

Back Squat
225x10 (warmup)
315x10
365x5
335x7...got up the last rep but fucked up racking the weight, half of it crashed to the ground...big motherfucker next to me reracked it for me like it was a toothpick
225x10...very deep and explosive

Zercher Squats
155x10
175x8x3

My lower back and abs were shot and my legs were like jello so I opted to leave instead of hurting myself...

I actually started at 205...so I added 10 pounds to get to 215....not sure if I'll jump 10 or 5 now

 

[lweaver]

7/12 Shoulders...gym was incredibly crowded so not an ideal workout. Military presses were akward, I prefer seated BTB press.

Military Press
125x7-8x4

Barbell Shrugs
225x10x4

Facepulls
100x25x1

Rack Shrugs, Neutral Grip
270x10
270x10
270x10 superset 180x10 (x2)

Standing Arnold Presses, slow and controlled ROM (35 lbs-->30-->25-->20)
10-->5-->5-->5

2 more similar sets afterwards.

7/14 Chest/Tris

Bench Press
230x5x5

Went smooth, my last rep on each set wasnt much tougher than the first. 235x5x5 is the goal for next week. Rest periods were about 2 mins.

Close Grip Bench Press (grip as close as I could get without wrist pain)
185x8x3

Dips

70#-->35#-->BW

4-->4-->4
3-->5-->3
Fuck-->4-->2

 

[lweaver]

7/15

Squat Day...just focused on squatting, I tend to drive my hip forward first so I focused on initiating the movement with my head and chest.

Explosive Squats
225x15x1

Box Squats (on a low bench; lower than the box I usually use which is just parallel)

225x10x2
245x9
275x6
295x2 then failed attempt; Rest-pause ~20 seconds, then 295x1

Haha these were killer, when I failed my last rep 2 guys ran over with intentions to help me, but I sat there and calmly explained that the weight was going to go up...

Hack Squat (Machine)
90x10x3

Sharp adductor pain bilaterally with the hack squats.

Cut it off there, had other things to do and really just wanted to get some good squatting in. Not seeing the need for a whole lot of assistance work, my form is good and there are no consistent sticking points. Just need to squat more fuckin weight!

 

[lweaver]

7/16 Upper Back/Rear Delts

BW Pullups
8
6
6

DB Rows
90x5x3

Havent done these in awhile, went pretty light and focused on form

Neutral Grip Cable Rows (Wide)
180x10x3

V Grip Lat Pulldowns
190x8
190x6
190x5

Rev Grip Lat Pulldowns
150x10x3

Face Pulls
100x15x3

 

[Tblock1]

nice workout looking good man!

 

[lweaver]

Called off work and lifted twice today, did arms as my second to prevent overtraining.

7/20

Shoulders
BTB Press
135x10
155x5
135x10

Pyramid bar Shrugs
185x15
270x8x3

Standing Arnold Press
40x10
45x8
50x5

Rotary OHP
150x10x3

Face Pulls
120x10-15x3

Arms

Close Grip BP
135x15
185x10x2
185+medium chainsx4...then fail, had to roll the weight off of myself
135x10

Incline DB Curls
25x15
30x12
35x9

Upright Dips (2 heavy chains-->1 heavy chain-->BW)
5-->5-->4
3-->4-->2
4-->2-->2

Hammer Curls
35x12
40x10
45x8

Rope Tricep Extension
140x10
150x8
160x5

BB Wrist Cuurls
65x10
85x8x2

Cable Crunches
206x15x3

 

[Tblock1]

Called off work and lifted twice today, did arms as my second to prevent overtraining.

7/20

Shoulders
BTB Press
135x10
155x5
135x10

Pyramid bar Shrugs
185x15
270x8x3

Standing Arnold Press
40x10
45x8
50x5

Rotary OHP
150x10x3

Face Pulls
120x10-15x3

Arms

Close Grip BP
135x15
185x10x2
185+medium chainsx4...then fail, had to roll the weight off of myself
135x10

Incline DB Curls
25x15
30x12
35x9

Upright Dips (2 heavy chains-->1 heavy chain-->BW)
5-->5-->4
3-->4-->2
4-->2-->2

Hammer Curls
35x12
40x10
45x8

Rope Tricep Extension
140x10
150x8
160x5

BB Wrist Cuurls
65x10
85x8x2

Cable Crunches
206x15x3

what are rotary overhead presses?

 

[lweaver]

Rotary machine, makes you lift in kind of an arc and hits the lateral head a little

 

[lweaver]

7/25

Worst Workout Ever! Not enough rest this weekend and shitty diet to boot, hardly ate yesterday and had some stomach issues that I dont wanna get into. Lets just say I had to have been dehydrated, and my body hasnt been absorbing many nutrients. Feeling better now so tomorrows lifting should be ok...went in, did a few sets before I realized my lifts were shit and was spinning my wheels for nothing. Left after 20 mins, saving my energy for tomorrow.

Flat Bench
240x4 ...should have gotten it, felt alot heavier than it should have...
235x4...what the fuck?
230x4...fuckin hell I cant get 5!
225x4...???

Then I did a set of a single plate w/ 2 heavy chains for close grip. This would normally be easy shit, but I was exhausted and it felt like a shit-ton of weight. So I left, fuck that shit...

I should have taken Dave Tate's advice and just stayed home til I was ready to give it my all....FUCK!

 

[Tblock1]

7/25

Worst Workout Ever! Not enough rest this weekend and shitty diet to boot, hardly ate yesterday and had some stomach issues that I dont wanna get into. Lets just say I had to have been dehydrated, and my body hasnt been absorbing many nutrients. Feeling better now so tomorrows lifting should be ok...went in, did a few sets before I realized my lifts were shit and was spinning my wheels for nothing. Left after 20 mins, saving my energy for tomorrow.

Flat Bench
240x4 ...should have gotten it, felt alot heavier than it should have...
235x4...what the fuck?
230x4...fuckin hell I cant get 5!
225x4...???

Then I did a set of a single plate w/ 2 heavy chains for close grip. This would normally be easy shit, but I was exhausted and it felt like a shit-ton of weight. So I left, fuck that shit...

I should have taken Dave Tate's advice and just stayed home til I was ready to give it my all....FUCK!

Man I know exactly how you feel....dont stress it. You should have seen how pissed I was....I was finally getting my strength back after my backpacking trip....I go on another and my bench goes from 235x4 to 235x1 MOTHERFUCKER!!!!!

 

[lweaver]

Late night workout, but was determiend to get there...

Back 7/27

Have been using the pyramid bar for deads, which has been going pretty well. I feel my grip and lower back getting stronger, so I'll run with it for now. Got some generic flat soled canvas shoes (how different could chucks be from any other canvas shoe? Its canvas...) and some magnesium carbonate chalk. Fucking awesome, my grip was amazing, Im hooked on the shit now. I though my shorter hands were going to be a limitation but I think the chalk will help me alot. Doesnt look like I did much but I hit some PR's and my lower back was on the fringe after that. Tried to pyramid down after the last PR but my back was getting spasmic so I listened to it and moved on.

Deadlifts
225x10...warmup
315x6...not to failure, but a working set
405x1 PR...felt pretty good
425x1......PR...felt pretty fuckin heavy

BW Pullups (pause at bottom)
10 PR
6
6


Did a set of BB rows, just 135x10, but my lower back was being a dick so I did some machine rows:

1x6
1x8
1x8

Wanted to stat and do some other shit but I need to get to bed at a reasonable time, have been on the go since 5 in the morning.

Tomorrow will be shoulders and maybe tricep work if Im feeling energetic.

Then leg day thursday!

 

[Tblock1]

Late night workout, but was determiend to get there...

Back 7/27

Have been using the pyramid bar for deads, which has been going pretty well. I feel my grip and lower back getting stronger, so I'll run with it for now. Got some generic flat soled canvas shoes (how different could chucks be from any other canvas shoe? Its canvas...) and some magnesium carbonate chalk. Fucking awesome, my grip was amazing, Im hooked on the shit now. I though my shorter hands were going to be a limitation but I think the chalk will help me alot. Doesnt look like I did much but I hit some PR's and my lower back was on the fringe after that. Tried to pyramid down after the last PR but my back was getting spasmic so I listened to it and moved on.

Deadlifts
225x10...warmup
315x6...not to failure, but a working set
405x1 PR...felt pretty good
425x1......PR...felt pretty fuckin heavy

BW Pullups (pause at bottom)
10 PR
6
6


Did a set of BB rows, just 135x10, but my lower back was being a dick so I did some machine rows:

1x6
1x8
1x8

Wanted to stat and do some other shit but I need to get to bed at a reasonable time, have been on the go since 5 in the morning.

Tomorrow will be shoulders and maybe tricep work if Im feeling energetic.

Then leg day thursday!

nice man! I cant wait to get my deadlift going again....500 here I come! Had a great defecit dead workout yesterday though, and I'm gonna deadlift again this week! 2x a week is sweet!

 

[lweaver]

7/28

Flat Bench
45x20
135x10
225x7 PR
235x4...Godammit!!!
185x10

Dumbell Bench
70x10
70x8
70x8

Weighted Dips (single chain)-->BW Dips
8-->3
6-->3
7-->2

Rev Grip BP
95x15
95x10
95x10

 

[JDid23]

sick job on deads man!!!!!!!!!!!! don't worry about your bench, I'm sure you'll hit it soon

 

[lweaver]

Thanks Jdid

By the way, I ended up not doing shoulders yesterday as my traps were pretty shredded from the deads...

Right now Im feeling pretty drained, I think I need a rest day since I'll be lifting tomorrow and probably alot on the weekend.

 

[lweaver]

Was really in the mood to hit shoulders today despite some DOMS in my traps...lifts seemed weak at the beginning of the training session but then I got into the groove...

7/30
Seated BTB Press (rest periods ~90 secs)
95x15
115x12
135x7
135x7

Standing Smith Machine OHP (used it to do reps in slow motion, nice burn in my anterior delts)...used 1 minute rest periods
135x9
135x7
135x6

DB Shrugs (my grip was the limiting factor so Im going to keep working on these as more of a grip ex....damn short fingers!)
120x10
120x8
120x7

Shrugs with Hammer Strength Hack Press (found this to be way better than the hammer strength shrug machine, though I had to press the weight from the floor, which was only about as high as a dimeplate, so it felt like some half hack squat, half deadlift bullshit...shitty idea for a hack squat or at least thats what I think it was meant for, but it worked great for heavy shrugging)

The machine itself felt like 45 pounds or so in addition to the added weight as follows...

90x20
180x15
270x10
360x7
360x7 These sets not only felt pretty heavy, but were hell to get off of the ground...the amount was just under my max deadlift except it was much lower...

Facepulls
100x25
100x20
100x17
100x15

Lateral Raise
30 lbs-->25-->20-->15-->10-->5

9-->5-->3-->5-->9-->5 then like a minutes rest haha
2-->4-->3-->5-->2-->3 then 2 mins rest
8-->6-->4-->3-->5-->2...burnout.

 

[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!

 

[lweaver]

2/2/11

Chest/Tris

Flat Bench
135x10
315x1 PR...with pause at bottom
250x3...wtf? 2 mins rest not enough, made that mistake throughout the rest of the training session I think.
225x8...fuck!
205x10

Floor Press
135x10
185x10
205x5
185x8

Decline Press (these felt like shit tonight)
225x5
185x6 (lame)
185x6

Reverse Grip Bench
135x10
135+70lbs chainsx6x2

Close Grip Bench
185x6x2
185x5

Lots of pressing volume, obviouly very weak towards the finish...happy with the PR but not so happy with the working sets...

 

[lweaver]

Missed a few updates...

Last leg workout was possibly the worst in 2 years. Only did one warmup set on squats with 135 then jumped to 315. Gym was cold as fuck. 315 felt more like 400, and on the 3rd rep my hamstring started spasming and went nuts. Ruoned the rest of the training session. Finished with some light leg presses and leg extensions rather than leave pissed off.

Then tuesday was chest and triceps, focus on slow controlled reps to switch things up a bit, inclused floor presses, dips and shoulder presses in 8-12 rep range.

This morning was deadlift day:

Sumo Deadlift
135x10
225x10
315x5
350x1...I was psyched because I thought this was my 365 PR...training partner put the wrong bumper plate on the L side...fucker...
365x0

Hack Slides (total weight plus machine weight)
90x10
140x10
160x10
180x10
190x10

Crazy burn...

Leg Extensions
130x10x4

Heavy bag came in the mail...just need to set up and I'll have an outlet for some cardio.

 

[Tblock1]

sorry about the bad workout I wouldve killed my training partner for messing up the plates haha

 

[lweaver]

2/16

Missed a few entries...oh well

Chest

Felt like shit, school til late and only 4 hours rest.

Flat Bench
135x10
225x9 PR
185x14 PR
185x12

Cambered Bar Bench (slow, full horizontal adduction)
155x8x3

Incline Press...felt weak as hell!

135x15
155x5...gassed
135x10

I think I need more carb and caffeine loading in the mornings...and more rest which is easier said than done.

 

[lweaver]

And yes I realize my training seems all over the place...I don't follow a program. I go with different training principles and lifts and try to switch things up constantly. If I stop getting stronger, I might look into a proven program....until then organized chaos will do.