Cshall98 log

[Cshall98]

Did use as much weight on my deadlift, but I was being real form concious. I had a chat with someone in my gym about form, and realized I was putting too much stress on my back. So, lowered the weight by 10 lbs on my pyramid sets. Trying to be safe not sorry .

Todays Workout:
Deadlifts: 5x135, 5x185, 5x245, 4x245, 2x255
Barbell row: 105lbs (3x5)
Lat Pulldown: 135lbs (3x5)
Pull ups: 3 sets till failure (8,6,6)
Shrugs: 140lbs (4x9)
Preacher curls: 55lbs (3x8)
Hammer curls: 40lbs (3x8)
Rear Deltoid Fly: 135lbs (3x5)

[Cshall98]

Nice workout today. Bench press is improving like night and day ever since I switched from the p/p/l . Did a lot of maxing out today. Wanted to test my max. For bench I got a 135, (First time benching with full plates on each side... pathetic I know) for incline dumbell bench I hit 110, and for Overhead press I got 85lbs.

Todays Workout:
Bench Press: 125lbs (3x5) + 1rm of 135
OHP: 75lbs (3x5) + 1rm of 85
Incline db press: 95lbs (3x5) +1rm of 110
Close-grip bench press: 90lbs (3x5)
db lateral raises: 25lbs (3x8)
Cable crossovers: 45lbs (3x8)
Facepulls: 70lbs (3x10)
Rope Pulldowns: 43lbs (3x10)

[Cshall98]

Hit Legs today. Ready to up the weight on squats next workout. Maxed out again on squats to see what the most I could handle was. Hit 185 (with a belt). Paused halfway through because I almost couldn't lift it.
Increases in RDL's, Leg curls, Calf extensions, and goblet squats.

Todays workout:
squats: 145lbs (3x5)
High bar ATG squats: 110lbs (3x5)
Romanian Deadlifts: 185lbs (3x5)
Leg curls: 130lbs (3x5)
Goblet squats: 70lbs (3x5)
Calf extentions: 340lbs (3x30)

[PendlayRow8500]

Keep it up man ! Subbed

[Cshall98]

Keep it up man ! Subbed

Thanks a lot man!

[Cshall98]

Deadlift day again. Back to doing 255 for 5 reps again. Tied my personal record of 275 today but couldn't go any farther.
I was so wiped out after deadlifts I had to take a 15 minute break before I hit the weights again.
Down finally are improving. I feel like since I did them after deadlifts my back was too fatigued to try heavier weights. Same with lat pulldown, but that also changed today as I upped the weight by 10lbs.
My CNS is really burned the hell out right now.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x255, 4x255, 2x265, 1x275
Barbell row: 105lbs (3x6)
Lat Pulldown: 145lbs (3x5) (10lb increase)
Pull ups: 3 sets till failure (8,7,6)
Shrugs: 140lbs (4x10)
Preacher curls: 50lbs (3x12)
Hammer curls: 40lbs (3x8)
Rear Deltoid Fly: 145lbs (3x5) (10lb increase)

[PendlayRow8500]

Deadlift day again. Back to doing 255 for 5 reps again. Tied my personal record of 275 today but couldn't go any farther.
I was so wiped out after deadlifts I had to take a 15 minute break before I hit the weights again.
Down finally are improving. I feel like since I did them after deadlifts my back was too fatigued to try heavier weights. Same with lat pulldown, but that also changed today as I upped the weight by 10lbs.
My CNS is really burned the hell out right now.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x255, 4x255, 2x265, 1x275
Barbell row: 105lbs (3x6)
Lat Pulldown: 145lbs (3x5) (10lb increase)
Pull ups: 3 sets till failure (8,7,6)
Shrugs: 140lbs (4x10)
Preacher curls: 50lbs (3x12)
Hammer curls: 40lbs (3x8)
Rear Deltoid Fly: 145lbs (3x5) (10lb increase)

Yeah on the deadlifts it doesn't take much to fry your lower back. Like yesterday I ramped up to 250 and did for one rep, it wasn't too hard so I rested for three minutes and tried 250 again, couldn't do it.

Keep it up! 3 plates soon !

[Cshall98]

Yeah on the deadlifts it doesn't take much to fry your lower back. Like yesterday I ramped up to 250 and did for one rep, it wasn't too hard so I rested for three minutes and tried 250 again, couldn't do it.

Keep it up! 3 plates soon !

3 plate deadlift is my most important goal for June, along with a 225 squat and a 165 bench.

[Cshall98]

Benching day today. Increased my 3x5 reps by another 5lbs, and maxed out at 140. Going to cool it with the 1 rep maxes after this workout, but I just really wanted to push it to the limit with chest today. Having a problem with lateral raises with is annoying me: since the increase of using 12.5-15lb dumbbells is such a huge percentile increase, I can do 3x9 reps with the 12.5's, but only like 3 reps with the 15's.
5 pound increases in bench, dumbbell incline bench, and close grip bench.

Todays Workout:
Bench Press: 130lbs (3x5) + 1rm of 140
OHP: 75lbs (3x5)
Incline db press: 100lbs (3x5)
Close-grip bench press: 95lbs (3x5)
db lateral raises: 25lbs (3x9)
Cable crossovers: 45lbs (3x10)
Facepulls: 70lbs (3x10)
Rope Pulldowns: 43lbs (3x10)

[Cshall98]

Squatting day. Legs felt a little tight today so my form was slightly shaky. Started doing RDL's with a belt to help keep my back strait. Worked very well. Trying to really make sure I hit only glutes/hamstrings when I do rd.'s because I'm hitting deadlifts tomorrow. Switched back from goblet squats to leg extensions because my gym finally fixed the damn machine.
I never mentioned my abdominal or cardio work that I throw in to leg days, but I don't find that as important.
Lost 2 pounds this week... I don't know why really but its really not the direction i want to be headed in. Did my weigh in right after my cardio. Going to have to start tracking calories more seriously now. I was up to 127 two weeks ago and now I'm back to 123 .
Anyways...

Todays workout:
squats: 145lbs (3x5) +1RM of 185lbs
High bar ATG squats: 110lbs (3x5)
Romanian Deadlifts: 185lbs (3x5)
Leg curls: 130lbs (3x5)
Leg extensions: 210lbs (3x5)
Calf extentions: 360lbs (3x30)

[PendlayRow8500]

Squatting day. Legs felt a little tight today so my form was slightly shaky. Started doing RDL's with a belt to help keep my back strait. Worked very well. Trying to really make sure I hit only glutes/hamstrings when I do rd.'s because I'm hitting deadlifts tomorrow. Switched back from goblet squats to leg extensions because my gym finally fixed the damn machine.
I never mentioned my abdominal or cardio work that I throw in to leg days, but I don't find that as important.
Lost 2 pounds this week... I don't know why really but its really not the direction i want to be headed in. Did my weigh in right after my cardio. Going to have to start tracking calories more seriously now. I was up to 127 two weeks ago and now I'm back to 123 .
Anyways...

Todays workout:
squats: 145lbs (3x5) +1RM of 185lbs
High bar ATG squats: 110lbs (3x5)
Romanian Deadlifts: 185lbs (3x5)
Leg curls: 130lbs (3x5)
Leg extensions: 210lbs (3x5)
Calf extentions: 360lbs (3x30)

Nice RDLs and squats my man. I always squat high bar ATG, never tried low bar. Oh and why 3x5 on leg extensions ? Sounds painful

[Cshall98]

Back to deadlift day again. Started deadlifting without shoes now, and this felt infinitely better. My back felt so much straighter, and this also helped keep my legs engaged in the lift. Planning on upping everything on my pyramid sets by 10lbs next workout and see how that goes. Went full on as heavy as possible with my 1RM and got up to 285.


Real good workout today. Never been more motivated to hit a 315 deadlift than now .

Todays Workout:
Deadlifts: 5x135, 5x185, 5x255, 4x255, 3x265, 1x285
Barbell row: 110lbs (3x6) (5lb increace)
Lat Pulldown: 145lbs (3x5)
Pull ups: 3 sets till failure (10,7,7)
Shrugs: 140lbs (4x10)
Preacher curls: 60lbs (3x5)
Hammer curls: 40lbs (3x9)
Rear Deltoid Fly: 145lbs (3x5)

[Cshall98]

Nice RDLs and squats my man. I always squat high bar ATG, never tried low bar. Oh and why 3x5 on leg extensions ? Sounds painful

I find low bar includes the gluten more, instead of making the squat a more quad dominant exercise. Especially if I'm including ATG high bar squats and leg extensions, the extra glute/hamsting work helps even things out.
Also I like keeping my isolating leg exercises more strength emphasized to help my squats increase. Yeah, it is kinda painful not gonna lie.

[PendlayRow8500]

I find low bar includes the gluten more, instead of making the squat a more quad dominant exercise. Especially if I'm including ATG high bar squats and leg extensions, the extra glute/hamsting work helps even things out.
Also I like keeping my isolating leg exercises more strength emphasized to help my squats increase. Yeah, it is kinda painful not gonna lie.

True, it's should be everyone's priority to balance quad/hamstring work, chest/back work and so on for opposing muscle groups. You could add one higher rep set of leg extensions though, for more volume and metabolic fatigue. So you might lower the weight to 130-150 and do AMRAP and exaggerate the squeeze and negative. Just an idea.

Strong deads man. Next year I want to see you hit 405 (4 plates)

[Cshall98]

True, it's should be everyone's priority to balance quad/hamstring work, chest/back work and so on for opposing muscle groups. You could add one higher rep set of leg extensions though, for more volume and metabolic fatigue. So you might lower the weight to 130-150 and do AMRAP and exaggerate the squeeze and negative. Just an idea.

Strong deads man. Next year I want to see you hit 405 (4 plates)

Not a bad idea. Especially because its my last quad exersise why not go for amrap to really burn my quads out. Ill give it a try with more volume.
Thanks!

[Cshall98]

Bench & OHP day. No improvements; lacking sleep right so motivation wasn't really there. Just felt like I was going through the motions. May have been a little tired after yesterdays workout also.
Oh well, not everyday in the gym is going to go 100% perfect is it.

Todays Workout:
Bench Press: 130lbs (3x5)
OHP: 75lbs (3x5)
Incline db press: 100lbs (3x5)
Close-grip bench press: 95lbs (3x5)
db lateral raises: 25lbs (3x8)
Cable crossovers: 45lbs (3x10)
Facepulls: 70lbs (3x10)
Rope Pulldowns: 43lbs (3x10)

[PendlayRow8500]

Bench & OHP day. No improvements; lacking sleep right so motivation wasn't really there. Just felt like I was going through the motions. May have been a little tired after yesterdays workout also.
Oh well, not everyday in the gym is going to go 100% perfect is it.

Todays Workout:
Bench Press: 130lbs (3x5)
OHP: 75lbs (3x5)
Incline db press: 100lbs (3x5)
Close-grip bench press: 95lbs (3x5)
db lateral raises: 25lbs (3x8)
Cable crossovers: 45lbs (3x10)
Facepulls: 70lbs (3x10)
Rope Pulldowns: 43lbs (3x10)

Your almost at 1 plate on bench for 3x5 ! Are the dumbbell weights both Dumbbells add together or just the weight of one ?

[Cshall98]

Your almost at 1 plate on bench for 3x5 ! Are the dumbbell weights both Dumbbells add together or just the weight of one ?

tried to do 135 for 3x5 today but I could only bang out 3 very struggled reps. So I'll have to wait on that.
Weight is Dumbbells combined. I wish I could incline db press 100's and shrug 140's; but ya that's not happenin lol.

[Cshall98]

Squats day. My gym was closed today for repairs so I had to drive another 20 minutes and shell out 12 bucks to work out at a different gym. Because of this I was in a bit of a rush so I decided to skip stretching, foam rolling, and warm up sets. I have to say I never realized how important doing these were. The only reason I did stretching before was because a friend of mine said you should so I did. Without it today my legs felt really tight and less agile. My form realllly faltered a lot, and the workout just felt extremely awkward. So from now on I will make sure to stretch, foam roll, and warm up every leg day from now on.
Then to add to my day I had to drive home from the gym in a phucking snowstorm after I finished up .

Todays workout:
squats: 145lbs (3x5)
High bar ATG squats: 110lbs (3x5)
Romanian Deadlifts: 195lbs (3x5) (10lb increase)
Leg curls: 135lbs (3x5) (5lb increase)
Leg extensions: 220lbs (3x5) (5lb increase) + 15reps of 170
Calf extentions: 380lbs (3x20)

[Cshall98]

Probly one of the weirdest deadlift sessions Ive ever had today. Weather outside made it un-driveable so i had to walk to the gym. After walking 20minutes in the snow I realized I forgot shorts. So I was already in a crappy mood because I had to walk to the gym, then walk back home then walk back to the gym again in 15 degree weather while it was heavily snowing outside. Finally started deadlifting, and after my first set someone from the yoga room next to me asked if I could stop deadlifting because the noise of the weights bothered them while doing yoga. Told them I wasn't going tp stop training just because they didn't like the sound of it and carried on.
After doing 275 for 2 reps (raw), I lost consciousness for a second and fell back into the wall behind me. Woke up a second later a little freaked out. I often feel light headed after deads but I've never full on lost consciousness before...
Took a 10 minute break to re-cooperate after such a weird experience and then got back to it. Tried my old 1rm of 285, but couldn't do it; I just wasn't mentally there.
Rest of the workout went fine. Upper rows and hammer curls by 5lbs.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x265, 3x265, 2x275 (10lb increase on each set)
Barbell row: 115lbs (3x6) (5lb increace)
Lat Pulldown: 145lbs (3x5)
Pull ups: 3 sets till failure (9,7,6)
Shrugs: 140lbs (4x10)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x6)
Rear Deltoid Fly: 145lbs (3x5)

[PendlayRow8500]

Probly one of the weirdest deadlift sessions Ive ever had today. Weather outside made it un-driveable so i had to walk to the gym. After walking 20minutes in the snow I realized I forgot shorts. So I was already in a crappy mood because I had to walk to the gym, then walk back home then walk back to the gym again in 15 degree weather while it was heavily snowing outside. Finally started deadlifting, and after my first set someone from the yoga room next to me asked if I could stop deadlifting because the noise of the weights bothered them while doing yoga. Told them I wasn't going tp stop training just because they didn't like the sound of it and carried on.
After doing 275 for 2 reps (raw), I lost consciousness for a second and fell back into the wall behind me. Woke up a second later a little freaked out. I often feel light headed after deads but I've never full on lost consciousness before...
Took a 10 minute break to re-cooperate after such a weird experience and then got back to it. Tried my old 1rm of 285, but couldn't do it; I just wasn't mentally there.
Rest of the workout went fine. Upper rows and hammer curls by 5lbs.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x265, 3x265, 2x275 (10lb increase on each set)
Barbell row: 115lbs (3x6) (5lb increace)
Lat Pulldown: 145lbs (3x5)
Pull ups: 3 sets till failure (10,7,7)
Shrugs: 140lbs (4x10)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x6)
Rear Deltoid Fly: 145lbs (3x5)

Yeah man ! Balls to the wall training, haha. I actually had the same thing happen today but I think it was low blood sugar.. Yeah I heard about the snowstorm on the news, sounds terrible to have snow in April.

Here in Oklahoma there wasn't any snow this winter except for a dusting in January.

[Cshall98]

Yeah man ! Balls to the wall training, haha. I actually had the same thing happen today but I think it was low blood sugar.. Yeah I heard about the snowstorm on the news, sounds terrible to have snow in April.

Here in Oklahoma there wasn't any snow this winter except for a dusting in January.

Either low blood pressure or sugar. Did my research and found that during a deadlift (or any other major compound lift) close to your max your blood pressure levels rise during the lift, and when the tension is released it causes the blood pressure to immediately lower very rapidly, which sometimes can cause loss of consciousness sometimes. Ill bet you experienced the exact same thing today.

[Cshall98]

Bench press day. Im incredibly eager to be able to bench 1 plate on each side, but I think I still need one more workout with using 130lbs and then ill be there. New 1rm of 145 on the bench. Tried my old 1rm on incline db bench, and ended up being able to do 2 easy reps. Tried using the 60's but wasn't quite there. Maybe next time.

Todays Workout:
Bench Press: 130lbs (3x5) +1rm of 145
OHP: 75lbs (3x5)
Incline db press: 100lbs (3x5) +2rm of 110
Close-grip bench press: 95lbs (3x5)
db lateral raises: 25lbs (3x9)
Cable crossovers: 45lbs (3x10)
Facepulls: 80lbs (3x9)
Rope Pulldowns: 45lbs (3x10)

[PendlayRow8500]

Bench press day. Im incredibly eager to be able to bench 1 plate on each side, but I think I still need one more workout with using 130lbs and then ill be there. New 1rm of 145 on the bench. Tried my old 1rm on incline db bench, and ended up being able to do 2 easy reps. Tried using the 60's but wasn't quite there. Maybe next time.

Todays Workout:
Bench Press: 130lbs (3x5) +1rm of 145
OHP: 75lbs (3x5)
Incline db press: 100lbs (3x5) +2rm of 110
Close-grip bench press: 95lbs (3x5)
db lateral raises: 25lbs (3x9)
Cable crossovers: 45lbs (3x10)
Facepulls: 80lbs (3x9)
Rope Pulldowns: 45lbs (3x10)

So you basically do a bench day, squat day, then deadlift day ?

[Cshall98]

So you basically do a bench day, squat day, then deadlift day ?

Yep. Basically doing the beginner version of this routine: http://forum.bodybuilding.com/showth...hp?t=155584083.
Had to make a few changes due to lack of certain equipment in my gym, and the fact that I'm crap at 1 or 2 of the exercises written there.

[Cshall98]

Worked legs today. Squats haven't improved for a while, and they still didn't today, but meanwhile everything else did. +10lbs on romainian deadlifts, +5lbs on leg curls, +10lbs on leg extensions.
Going to experiment with doing more heavier sets of squats after my 3x5 sets, (kind of like how I do with deadlifts) and see if that improves my strength at all. So I added a set of 2 and a max out after my squat sets today.

Posted progress photos yesterday, then accidentally deleted my imgur account (I have no idea how) which got rid of the photos, so i'll deal with that later tonight. Also going to keep a monthly update of my max lifts on:
Squat
Deadlift
Bench press
OHP
Rows

Todays workout:
squats: 145lbs (3x5), 175x2, 185x1
High bar ATG squats: 115lbs (3x5)
Romanian Deadlifts: 205lbs (3x5) (10lb increase)
Leg curls: 145lbs (3x5) (5lb increase)
Leg extensions: 230lbs (3x5) (5lb increase) + 10reps of 180
Calf extentions: 380lbs (3x20)

[Cshall98]

Posted this yesterday but my imgur account was deleted which got rid of the photos, so I'm trying this again:

As of 4/5/16:

Hieght: 5'8 Weight: 125lbs Bodyfat%: ~12? Maybe idk.




Current Lifts:

Squat: 185lbs
Goal for june: 225

Deadlift: 285lbs
Goal for june: 315

Bench: 145lbs
Goal for june: 165

OHP: 85lbs
Goal for june: 100

Barbell Row: 135lbs
Goal for june: 160

[PendlayRow8500]

Gj ! I think you're way less than 12% but keep it up !

[Cshall98]

Gj ! I think you're way less than 12% but keep it up !

Thanks for the motivation! Probly less than 12 rn your right, but whatever it is I need to keep bulking for a while longer.

[Cshall98]

Deadlift day. I am absolutely dead. Workout completely wiped me out. Great workout though!
Hit a 300 lb deadlift . Getting real close to 315 .



In other news, cycled back on creatine for this month. I feel like the creatine cycling vary's person-person. I stopped feeling the affects after around a month; so I took a month off and now I'm feeling the affects again.
Anyways;

Todays Workout:
Deadlifts: 5x135, 5x185, 5x265, 3x265, 2x275, 1x300
Barbell row: 115lbs (3x6)
Lat Pulldown: 145lbs (3x5)
Pull ups: 3 sets till failure (8,7,6)
Shrugs: 140lbs (4x10)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x6)
Rear Deltoid Fly: 145lbs (3x5)