Back
DB rows
50s x 8
70s x 6
85s x 8
85s x 8
85s x 8
Meadows rows
35 x 10
45 x 10
55 x 10
Conventional deadlift
135 x 5
205 x 3
255 x 3
cluster set, 10 sec rest between each rep
305 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (10)
"stretchers" - lat pulldown variation
70 x 10
80 x 10
90 x 10
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Thread: stronger & leaner
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01-04-2013, 06:53 AM #301
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01-07-2013, 06:22 AM #302
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01-07-2013, 06:45 AM #303
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01-07-2013, 07:01 AM #304
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01-09-2013, 08:44 AM #305
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
Chest/arms
Buddy had the day off work so we hit the gym up.
I'm trying to mix things up do things i've never done. We did legs the other day and seriously, lunges with like 20lb db's killed me.
also I killed back last night, and few days ago hit up some overheads and got a easy 155 x 5 and then did a **** ton of behind the neck pressing for reps and lots of shoulder work. I'm just not gonna log all of it.
Bench Press no lockout, bottom end reps
45 x 30
95 x 20
135 x 20
145 x 20
155 x 20
165 x 15 closegrip, lockout but invisible 2 board
DB Incline bench neutral grip
50's x 12
60's x 12
65's x 12
50's x 8
I paused all these
DB Flys on flat bench
20s x 12 x 3
I've actually never done these before. light but i tried keep good form and get good squeeze at top
DB Overhead Extensions (single db/double hand) super setted this with the curls
45 x 12
45 x 12
50 x 12
60 x 12
got a good stretch and slow negative on these
EZ bar curls standing supersetted with above
40 x 10
40 x 10
60 x 10
80 x 10
hard squeeze at top followed by 5 second negative.
Tricep Pushdowns V bar attachment supersetted with curls
50 x 50
70 x 20
110 x 20
150 x 15
170 x 15
i was cheating a little bit
Rope attachment hammer curls
40 x 30
50 x 25
70 x 15
50 x 15
50 x 15
arms felt like they were gonna explode.Recovering fatass
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01-09-2013, 09:27 AM #306
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01-12-2013, 10:01 AM #307
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01-12-2013, 10:20 AM #308
log it you lazy ****.
looks like your having fun! I really enjoy all the bb accessory I do, makes me think I might enjoy BB some day in the future. i'm just not in the position to eat good financially.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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01-12-2013, 02:38 PM #309
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
yeah I am having fun. Training heavy and hard but in a different way. i will be still building deadlift and overhead through heavy 5's but mostly doing bodybuilding stuff throughout the week and starting to run (jog) a bit.
Chest/shoulders sessions from yesterday i forgot to log:
Flat bench Dumbbell press
30s x 10
40s x 10
50s x 10
75s x 8
85s x 8
95s x 6 PR
Overhead Press
45 x 10
95 x 5
135 x 5
155 x 5
Overhead Pin press from forehead deadstop each rep
135 x 8
155 x 5 x 3
Bradford press
95 x 5 x 2
Behind the neck wide grip no lockout
75 x 12 x 3
Dip machine
forgot the weights but increased each set
x12
x10
x8
x6
x6
x6
Rear delts on pec deck
3 sets of 12
shoulders, pecs, triceps: destroyed
I really wanna try to press the 105's but i need spotter help get me in position. those dumbbells are crazy. I've never tried to go heavy before but I got 95s for 6 so i will call it a PR I think i can get the 100's or 105's for 5Recovering fatass
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01-13-2013, 07:50 AM #310
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
Sunday session
last night went and did some light cardio and light leg stuff I meant to do after deadlifts..
Leg extensions, glute kick backs, single leg machine press, more curls, and a finisher of 100 rep extension set
today wwanted to hit back a little bit since 5x5 on deads wasn't enough.
Widest grip Lat pulldown squeeze and hold at bottom, let lats stretch at the top
70 x 12
85 x 12
100 x 12
Single arm low rows
50 x 8 x 2 each arm
Hammer strength ISO lateral High row single arm movement
45 x 15
90 x 10
135 x 8 (3 plates)
Treadmill
3.0/5.5 mph ~15 something minutes.
hungry as can be.
bodyweight update: 249
successfully cut 8-9 lbs so far. Holiday damage control.
lol Day of returning from my puerto rico trip= 242
august 17: 275
december 14: 242
January 5: 258
january 13: 249
so happy to be back down in the 240's again. I think i gained 2-3lbs LBM in that 3 week mini bulk lol. Really gotta make the psuh into the 230's now. 242 was close, i really could have made great progress but fell off the wagon diet and cardio wise (luckily i train like a beast regardless in the gym). It was quite a ****ing tease to be honest.
EXTREMELY motivated.
Also signed up back for college. gonna knock out a couple classes at the community college starting in feb and then i'll be in the bachealor program for business come fall time. Pumped up about it. Next step is to find part time job.Last edited by samsont; 01-13-2013 at 07:58 AM.
Recovering fatass
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01-13-2013, 09:17 AM #311
Cheap crock pot, roast, pork, etc. slow cook it and had it for like 3-4 days.
Or big bags of frozen chicken, spuds, and lettuce. Cheap healthy meals that will save you money vs eating badly.
You would have a heart attack comparing prices of food in the US and Canada.
Brb paying 1.50 for a can of coke.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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01-13-2013, 09:18 AM #312
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01-13-2013, 09:22 AM #313
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
yep x million on crock pot idea.
Thats actually been part of my masterplan i keep failing to implement. I have a good stove/oven now(brand new), brand new grill, a crock pot.. It's actually cheaper for me to eat like a bodybuilder and spend 1-2 days a week preparing tons of lean meats, and veggies for the week ahead than to eat bad food by going out all the time (food in south florida is expensive).
i just got to learn how to be that disciplined lol.Recovering fatass
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01-13-2013, 12:36 PM #314
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01-13-2013, 01:13 PM #315
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01-13-2013, 05:54 PM #316
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01-13-2013, 05:55 PM #317
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01-14-2013, 08:20 AM #318
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,093
- Rep Power: 7936
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01-15-2013, 04:39 AM #319
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
Chest/shoulders (yesterday)
Did some biceps and 45 min cardio in the AM, in the PM hit up the gym with my homie
Dumbbell Incline bench 4 second negative, pause at bottom, squeeze at top
35s x 20
35s x 20
50s x 20
50s x 15
50s x 12
ultra wide grip standing bb OHP chest to forehead, no lockout constant tension
45 x 12
65 x 12
65 x 12
Pec fly machine
75 x 15
125 x 15
195 x 15
Lateral raise on cable station
15 x 10 (ea. arm)
20 x 10
25 x 10
30 x 10
35 x 10
single arm face pulls
30 x 15
40 x 15
50 x 15
Pullups
BW x 1
BW x 1
Machine Press get a 100 reps
105 x 20
105 x 20
105 x 30
105 x 15
105 x 15Recovering fatass
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01-15-2013, 06:57 AM #320
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
Legs/Deadlift assistance
AM fasted leg training.. fun
Seated leg curls
45 x 20
50 x 15
55 x 12
Front squat
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
Rackpulls these were very explosive, should call ti speed pulls
135 x 5
185 x 5
225 x 5 very happy with the speed on that set
Stiff legged deadlift use 25's for greater ROM NO lockout, also had my heel'd oly shoes on so these sucked even light weight
95 x 6
95 x 6
95 x 6
Single leg extension
30 x 12 (each leg)
40 x 10
50 x 8
60 x 6
light weights but i think highly effective session. can't wait until saturday.Recovering fatass
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01-16-2013, 02:02 PM #321
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
Back
Got really sick last night and then again this morning. But started feeling better than ever sometime this afternoon, so I hit the gym up.
Widest grip lat pulldown
75 x 12
90 x 12
105 x 12
Single arm low row
65 x 8 x 2 each arm
Meadows rows
45 x 6 each arm
55 x 6
65 x 6
75 x 6
Elliptical
15 minutes
mehRecovering fatass
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01-16-2013, 02:32 PM #322
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01-16-2013, 03:20 PM #323
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01-16-2013, 03:33 PM #324
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
honestly, 95% of my sessions are fasted in the AM. I just take aminos pre
nah, I think it was my body rejecting all the fried chicken parm, white bread, french fries, fried mozzerella I had last night.
Seriously, when I eat bad I feel ****ing terrible these days. I guess I have ate clean enough for long enough my body doesn't tolerate terrible foods anymore. Good incentive to keep a stricter diet.
Yeah get in there bro.
It was actually an effective workout, with some cardio at the end even. Meadows rows are awesome..Last edited by samsont; 01-16-2013 at 03:41 PM.
Recovering fatass
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01-16-2013, 03:53 PM #325
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01-16-2013, 04:02 PM #326
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
thats meadows rows.
I really like them. similar to DB rows but completely different because the fixed axis. Almost like a T-bar row / DB row hybird
I got like srs exercise ADHD. I just try to continueally do more weight, reps on new movements then switch and then go back to them. always cycling through things. I feel really in-tune with my mind-muscle connection and how different movements hit my muscles, so i'm always trying new ****.
Lately with my training i'm really just trying to do things I don't like to do, or things I haven't done before and i feel like i'm getting stronger while recomping. I really wish I had access to a good gym and then i'd be doing all sorts of stuff. I used to goto a PLing gym and do westside before i moved and got hurt. used to speed bench and speed box squat against chains and bands. lifting at fitness center is boring as ****.Last edited by samsont; 01-16-2013 at 04:10 PM.
Recovering fatass
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01-16-2013, 06:37 PM #327
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
Shoulders
5's night bitches
Everything 30-45 second rest MAX
Press
45 x 10
65 x 5
95 x 5
115 x 5
135 x 5
155 x 5 easy
135 x 5
Behind the neck standing press
95 x 5
95 x 5
95 x 5
these are hard as ****
Overhead Pin Press from forehead
95 x 5
115 x 5
135 x 5
medial delts were throbbing with pain and pump. felt crazy. I really wanted to do more but the pump was unbearable.Recovering fatass
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01-16-2013, 06:49 PM #328
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01-17-2013, 09:48 AM #329
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4800
thanks!
Deadlift training/hams
decided to go sumo and work on speed and explosions
Sumo Speed pulls
135 x 5
155 x 1
175 x 2 x 10 sets
2" block sumo speed pulls
205 x 3
225 x 3
245 x 3
all pretty explosive except for the last rep of 225 and the 245x3 set
Hamstring curls 30 sec rest
60 x 8
80 x 8
80 x 8
Cardio
60 minutes walking on slight incline treadmillRecovering fatass
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01-17-2013, 04:26 PM #330
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