StrongAaron15 - Log of a future LEGEND!

[ONpump17]

February 9th, 2009

Workout 3
Deadlift
Last time: 220x2(started wrong), 2x215x4(just not feeling up to it today)
This time: (W) Bx6, 135x3, 175x2, 205x1, 215x1
215x5
2x220x5
Leg Press
Last time: 2x320x10
This time: (W) 180x5
340x10, 350x10, 350x5 <-tried a different leg press, instead of a straight up and down motion, its more of a curve. feels quite different, and I can DEFINITLY do more.
Chinups
Last time: BW-30,-20,-20,-20x6
This time: -20,-20x6
BWx5
BWx6
Preacher Curl
Last time: 60x8, 60x4, 55x8
This time: 60x5, 60x8, 60x4
Standing Calf Raises
Last time: 400, 2x440x6
This time: 2x440x6, 460x6
Seated Calf Raises
Last time: 3x155x15
This time: 3x155x15
Notes: Workout Notes
i had a great workout, and feel like i can do more on some lifts.
-Aaron


edit: page 10!!!!
And I turn 17 tomorrow!

[ONpump17]

Feb 16th, 2009

Workout 4
Incline Bench Press
Last time: 125x3, 2x130x3
This time: (W) Bx6, 65x3, 95x2, 115x1
125,130,135x3
DB Bench Press
Last time: 50x45x8, 50x4, 50x3
This time: 45,45,50x8, 50x7
Plate Raises
Last time: 2x35x8, 25x8
This time: 2x35x8
Upright Rows
Last time: 80x7, 80x8
This time: 2x80x8
Decline Close Grip Bench
Last time: 85,95x10, 95x6
This time: (W)Bx6, 95x2
3x95x10
Weighted Crunches
Last time:3x120x10 <- on machine
This time:3x45x10 <- on crunch bench
BONUS: Rack Pulls (5x1, hold at the top for 3 seconds was the objective)
This time: 2x275x1 (3 seconds)
265x1(7 seconds)
265x1(5 seconds)
265x1(4ish seconds)
Notes: Workout Notes
1st set of DB bench was on an incline bench, 'twas all that was open.
I'm starting doing the weighted crunches on the crunch bench.
I decided to add some Rack Pulls in on Deadlift day, but today I had extra time and wanted to try them out (WOW they're so loud lol).
from tnation:

Heavy Rack pulls with some very close grip (hands on the smooth part of the bar) upright rows have worked the best for me
put the bar at your knee chalk up and pull it
I would work up to a heavy triple as in the ABSOLUTE MOST you could pull for a heavy triple
If you don't train these you may be surprised how fast these numbers go up

Week 1
5X1@3rm (pause at the top for 3 seconds)
Upright rows 3X5

Week 2
3X2@3rm
Upright rows 3X5

Week 3
1XFailure @ 3rm-10%
Upright rows 3X5

Week 4
3X3@3rm
Upright Rows 3X3

Week 5
Hit a new Heavy triple from the knee

I'm only doing the rack pulls extra.
Weight: 167.7 lbs
-Aaron

Feb 18th, 2009

Workout 1
Squat
Last time:3x205x5 115x20
This time: (W) Bx6, 135x3, 165x2, 195x1
205x5, 2x210x5, 115x20
Glute Ham Raises
Last time: BWx12, BWx10, BW+10x10
This time: 2xBW+10x10, BW+25x5
Bent-Over Rows
Last time: 3x115,125 x6
This time: (W) 115x6
115x6, 3x125x6
Barbell Curl
Last time:2x60x8
This time: 60x8, 60x7+1, 60x6+2
Standing Calf Raises
Last time: 2x440x6, 460x6
This time: 440x6
Seated Calf Raises
Last time: 3x155x15
This time: 155x15
Hise Shrugs
This time: 135x5, 225x10
Notes: Workout Notes
I'm planning on doing Hise Shrugs after Squats from now on.
I wanted to have more time to do Hise Shrugs, so I cut down the calf raises.

A little question: Is doing hook grip supposed to make your thumbs sting/tingle after?
It was my first time, and I was just trying it out.

Weight: 167.0 lbs (probably a water difference)
-Aaron

[ONpump17]

Feb 22nd, 2009

Workout 2
Bench Press
Last time: 115,130,135x3 135x2.5
This time: (W) Bx6, 95x, 115x1, 130x1
2x130x3, 135x3
Incline DB Bench press
Last time: DB = 45x8 with machine: 45x8, 70x6, 55x7
This time: (W) 40x3
3x45x8, 45x7
Push Press
Last time: 3x70x8
This time: 2x70x8, 70x9
Overhead Tricep Extensions
Last time: 90x8, 90x10
This time: 90x10, 90x8, 90x11
Weighted Crunches
This time: skipped
Turkish Get-ups
This time: 2x25x3
Notes: Workout Notes
My gym moved the kettlebells to a locker so people cant use them unless their with a trainer. It's because they're mainly used for KB swings here. Anyway, I'm using dumbbells for my turkish get-ups.
-Aaron

[ONpump17]

February 25th, 2009

Workout 3
Deadlift
Last time: 215x5, 2x220x5
This time: (W) Bx6, 135x3, 175x2, 185x1, 205x1
225x5
235x5
235x4+1 very sloppy rep
Leg Press
Last time: 340x10, 350x10
This time: (W) 340x2
2x360x10
Chinups
Last time: 2x-20x6, BWx5, BWx6
This time: 2x-20x6, BWx6, BWx5
Preacher Curl
Last time: 60x5, 60x8, 60x4
This time: skipped.
Standing Calf Raises superset
Last time: 2x440x6, 460x6
This time: 3x460x6
Seated Calf Raises superset
Last time: 3x155x15
This time: 3x155x15
Rack Pulls
This time: 275x2, 275x0, 275x2
Notes: Workout Notes
my first set of deadlifts was perfect, my form was pretty good though im getting some tips from others.
after i decided to add the weight my form deteriorated quickly for the next two sets.

on the leg press i still felt i could do more.

I didnt realise how burnt out deadlifts would leave me, for i thought i would be able to do well on rack pulls later.
-Aaron

[lawlz_xD]

Yeah the big compounds take a LOT out of you. Even with my Jack3d my energy levels drop way down after hitting deadlifts, than heavy leg press right after. Aside from that, good work so far bro! Keep progressing and hitting the weights hard!

[ONpump17]

Yeah the big compounds take a LOT out of you. Even with my Jack3d my energy levels drop way down after hitting deadlifts, than heavy leg press right after. Aside from that, good work so far bro! Keep progressing and hitting the weights hard!

thanks man! im movin the rack pulls to after Workout 4 (incline chest) for a few rotations, then im thinking of finding a new program.

[lawlz_xD]

Ah I see, just a word of advice though. If a program you are currently is working, I.E. You are still progressing in terms of weights...I'd say milk it until you stall.

[ONpump17]

Ah I see, just a word of advice though. If a program you are currently is working, I.E. You are still progressing in terms of weights...I'd say milk it until you stall.

well...variety is not just the spice of life, its the key to life...


but i definitely get what your saying

[ONpump17]

March 2nd, 2009

Workout 4
Incline Bench Press
Last time: 125,130,135x3
This time: (W) Bx6, 95x2, 130x1
DB Bench Press
Last time: 45,45,50x8, 50x7
This time: 45,45,2x50x8
Plate Raises
Last time: 2x35x8
This time: 2x35x8
Upright Rows
Last time: 2x80x8
This time: 2x80x8
Decline Close Grip Bench
Last time: 3x95x10
This time: (W) Bx6, 85x2
95x10, 100x10
Weighted Crunches
Last time:3x45x10
This time:skipped
Notes: Workout Notes
very weird workout tbh.
it started crappy, i felt bad for all the incline bench
db bench, i had like a spike of energy, just destroying, until final set, last rep im giving everything and just had it about up and my right shoulder did something weird. Boom 50lbs to the center of my chest, not hard though, but still holding the other up and everything. (i farted loudly in surprise lol) after that, my shoulder still felt strange but not that bad. I continued to workout, and just felt little vibe the rest of the time.
-Aaron

[ONpump17]

March 4th, 2010

Workout 1
Squat
Last time: 205x5, 2x210x5, 115x20
This time: (W) Bx6, 135x3, 185x2, 205x1
210,215,210x5, 115x20, 95x20-nonstop
Hise Shrugs
Last time: 135x5, 225x10
This time: 4x225x10
Glute Ham Raises
Last time:2xBW+10x10, BW+25x5
This time: BW+10x10, 2xBW+25x5
Bent-Over Rows
Last time:115x6, 3x125x6
This time: 4x125x6
Barbell Curl
Last time:60x8, 60x7+1, 60x6+2
This time: 60x8
Standing Calf Raises
Last time: 2x440x6, 460x6
This time: skipped
Seated Calf Raises
Last time: 3x155x15
This time: skipped
Notes: Workout Notes
this was a great workout, however i was running out of time, and on my first set of biceps had a slight headache and sort of a sick feeling in my stomach. could it be from the blood moving to a new area?
still, I got the important stuff in!

On the hise shrugs, i need to hold at the top of the contraction longer, only when i did that did i feel the exercise working. *leaves the tops of my shoulders sore for days)


and i only just realised these say 2009 on them lol.
-Aaron

[Saint_James]

How's the cut going?

[ONpump17]

How's the cut going?

when i was doing it i did ok, my overall look seemed to improve, though not to much happened with the numbers. Ive been starting up a bulk these past few weeks.

[Saint_James]

get a recent pic up

[ONpump17]

March 8th, 2010

Workout 2
Bench Press
Last time:2x130x3, 135x3
This time:130x3, 2x135x3
Incline DB Bench press
Last time:3x45x8, 45x7
This time: 4x45x8
Push Press
Last time:2x70x8, 70x9
This time: 70x8, 75x8, 75x10
Overhead Tricep Extensions
Last time:90x10, 90x8, 90x11
This time:skipped
Weighted Crunches
Last time: skipped
This time: skipped
Notes: Workout Notes
crappy workout. ran out of time
-Aaron

March 9th, 2010

Workout 3
Deadlift
Last time:225x5, 235x5, 235x4+1
This time: (W) Bx6, 135x5, 185x2, 205x1, 225x1
2x225x5
245x5
Leg Press
Last time: 2x360x10
This time: 360x10
380x10
390x10
420x10
Chinups
Last time: 2x-20x6, BWx6, BWx5
This time: 2x-20x6, BWx6, BWx4+2
Preacher Curl
Last time: 60x5, 60x8, 60x4
This time: 2x60x8, 60x5
Standing Calf Raises
Last time: 3x460x6
This time: 3x460x6
Seated Calf Raises
Last time: 3x155x15
This time: 3x160x15
Notes: Workout Notes
GREAT workout. I tried out a lifting belt given to me by one of the older members of my gym. we talk occasionally, and he had the belt around at home, so he brought it in for me sooo win
i just seemed have endless energy for this workout, whether i failed my goal on a set or not, I could just keep going!
-Aaron

[batmanman]

lift moar foggit!

[ONpump17]

lift moar foggit!

stfu lol

jk bro.

[ONpump17]

Monday, March 22nd, 2010

Workout 4
Incline Bench Press
Last time:130,120,120x3
This time: (W) Bx6, 65x3, 95x2, 115x1
125,125,130x3
DB Bench Press
Last time:45,45,2x50x8
This time: 45,50,50,50x8
Plate Raises
Last time: 2x35x8
This time: 2x35x8
b] Upright Rows [/b]
Last time: 2x80x8
This time: 2x80x8
Decline Close Grip Bench press
Last time: 95x10, 100x10
This time: (W) 95x3, 100x10(wide grip)
100,105x10
105x8.5
Notes: Workout Notes
-Aaron

Tuesday, March 23rd, 2010

Workout 1
Weight: 169.9 lbs.
Squat
Last time: 210,215,210x5, 115x20, 95x20-nonstop
This time: (W) Bx6, 135x3, 185x1, 205x1, 215x1
2x215,225x5
120x25
Hise Shrugs
Last time: 4x225x10
This time: 225,245,265x10
Glute Ham Raises
Last time: BW+10x10, 2xBW+25x5
This time: skipped
Bent-Over Rows
Last time: 4x125x6
This time: 125,130,130x6
130x8
Barbell Curl
Last time:60x8, 60x7+1, 60x6+2
This time:60x8
Standing Calf Raises
Last time: 3x460x6
This time: skipped
Seated Calf Raises
Last time: 3x160x15
This time: skipped
Notes: Workout Notes
Overall a good workout. I ran out of time, but got all the important stuff and got them good
-Aaron

[ONpump17]

I've been debating, and I believe its time I move this log back to the main workout log section. With more people and more input/discussion, etc, this could be a much better log for myself and other people.