Who wants to check out my log (no homo)?

[guest]

For the past few weeks, I've been on a semi-deload doing a single body part per day. I'm going back to one of my favorite splits; front chain/back chain. Basically, I do 4 days/week and alternate between front-chain exercises (delts, chest, quads, tri's) and back chain exercises (back, traps, rear delts, hams, bi's). My goals for each workout are pretty simple: I try to improve on my lifts from the last time in any way possible. Might be more weight, might be higher reps, if I can't do either of those - I'll do an extra set. I've never done a journal before, but figured there's a possibility it might help give someone else ideas...so what the hell...if anyone finds something useful - great! If not...

Sunday, 3/25/12 (Front Chain)
DB Shoulder press
17x85's
14x95's
11x95's
Rested 2-3 minutes between sets. These are never easy for me. I spend half of my energy getting the damn dumbells into position, so I just about always do these first when I do them.

Iso Cable Front Raise
11x22.5
7x27.5
7x27.5
Cable machines are different everywhere, so not really sure how relevant it is to list the weights - only for the fact that I need to improve on the lift next time.

DB Side Lateral Raise
8x95's
9x85's
10x75's
I don't keep strict form on these, and I don't care to. I rotate in other side delt lifts that are more strict, so in the end I think it all evens out. Don't get me wrong; I don't swing wildly or anything - but I'm not standing with my back against the wall lifting straight from my sides with straight arms, either.

Hack Squats
19x270
19x270
19x270
This is one of those abbreviated hack sleds...the one where the pad is against your low back instead of above your shoulders.

Freemotion Quad

19x35
9x55
9x55

BB Bench Press
21x225
4x275
4x275
Hate the fact that my strength curve drops off drastically as the weight goes up. I think I could have got more than the 4 reps with 275, but it's still disappointing. Bench is easily my weakest lift.

Inclide DB Fly
7x70's
7x70's
6x70's

Machine (Hammer MTS) Decline
13x160
11x180
11x180

Close-Grip Bench Press
21x145
9x215
11x215

Life-Fitness Machine (plate loaded) Dips
27x270
12x340
10x340
This machine is kind of awkward for a few reasons. The main one being; it's tough to get into a position where I have a decent amount of leverage. Basically makes you start the lift at the weakest part of the movement. Meh...

Techno Machine Extensions

19x200
19x200
19x200

My pre-w/o mood music

[guest]

Monday, 3/26/12
Back/Traps/Rear Delts/Hams/Bi's

My Pre-w/o mood music


Deadlifts
11x225
17x315
3x435
5x405
These winded me pretty good! Prior to going on my de-load, I did 18 reps with the 315 - but I have put myself in the ER doing high-rep deads before, so I try to be careful.

Nautilus X-Pload Lat pulldown (plate loaded)
15x270
8x360
4x410

Hammer Strength Low Row
19x180
7x360
7x360
I haven't done these in probably years - so it will take some adjustment to figure out what weight I want to work with.

Lat Pulldowns (prone grip)
13x120
9x150
7x150
Back was feeling tired by this point. Cables are always tough to gauge as far as weight goes...but again, for the sake of keeping track of improving...

Close-Grip Front BB Shrug
15x315
8x405
8x405

Rear Cable Cross
13x90
13x90
14x80
This is on one of those Freemotion towers. Love those things for doing rear-delt crosses.

Step-ups
11x70
11x70
11x70
Another Freemotion machine...

I was going to do standing cable ham curls, but that machine was being used for group fitness. My legs were sore from skating yesterday, so I decided to skip it. Last thing I want is to have to skip tomorrow - and it would be very easy to do if my legs were killing.

Standing EZ Bar curls
11x125
7x145
4x155
I actually kept pretty good form on these. I'm not much of a form nazi - but my low back was kind of vulnerable from the deadlifts earlier. I don't wear a belt, so I have to be careful.

Cable High-Curls
15x42.5/side
9x50/side
17x35/side
This is where you put the handles on the crossover tower at the top, and curl with your arms out to your sides. It's just a different angle, but I try to hit different angles if I can.

Plate-loaded Preacher
9x75
7x100
I don't like this thing. It feels like I'm going to tear a muscle when I go heavy. But again, I try to mix up the angles as much as I can.
Back pic...

It's been better, but honestly - with 6 weeks of sandbagging it (3 weeks intentionally), I can't complain too much. I knew I'd lose some development - but that's sort of the strategy when you de-load; 2 steps forward - 1 step back - 2 steps forward.

[guest]

Tuesday, 3/27/12
Basic conditioning

Usually on my off-days, I do cardio - but I've been experimenting with going cardio-free just to see if I can get a similar conditioning effect. This is just a temporary thing, but I do like to experiment with different ideas. Prior to heading to the gym, I went out to do 20sec sprints. I'm working my way up - right now I'm just doing 5 sets with some fast walking in between. If I do too much, I usually end up injuring a quad...that hurts. With that done, I headed off to the gym.

Pre-w/o mood music

My gym workout consisted mainly of plyo's, bw exercises, and some direct ab work. Unfortunately, I really don't log these. But, first I did slow dips - 5 sets. Next in line was slow wide-grip chins. I try to keep these very slow...to the point where I can only get about 5 or so reps/set. I did 4 sets.
Next, I did standing jumps onto the 36" box. I ramped up from just the box, added 2 plates on top (so...38"?), added 2 more plates (so, 40"?) and finally added a 5th plate. My legs were pretty tore up from that. Afterwards, I just did rollouts and some ab bench crunches (very slow).

That's it. Nothing exciting - but hopefully, it will give a decent conditioning effect.

[guest]

Wednesday, 3/28/12
Delts, Quads, Chest, Tri's

I do seem to have some catching up to do with my pressing lifts. I'm down a bit from where I left off, but I do try to keep the "2 steps forward - 1 step back - 2 steps forward" mindset. I did need the recuperation from the de-load, as I was heading toward diminishing returns anyway. I also seem to have lost some definition - but I'm not too worried about that. It will come back, I'm pretty sure.

Pre-w/o mood music


Hammer Strength Shoulder Press
17x180
6x270
3x270
8x230

DB Front Raise
6x100's
8x90's
9x80's

Seated Lateral DB Raise
11x30's
7x40's
7x40's
I did these really slow and controlled. As I mentioned before; there are some lifts that I let my form slip on, and others I really keep strict. Doing these seated pretty much forces me to do them strict, so I might as well do them slow also.

Front Squats
17x135
13x225
5x275
Again, I kept these pretty slow. I'm not really trying to get leg mass...in fact, I'm trying to decrease it a little. So, I work my legs pretty much every day. There will be no PR's on leg exercises during this program.

Seated Leg Extensions
21x210
15x255
15x255

Incline DB Press
15x100's
11x110's
7x110's

Middle Cable X-Overs
12x90
12x80
13x80

Decline Press
13x225
4x275
3x275
This is way down from where I left off. I could partially blame the dips I did yesterday, or I could blame the fact that they were last - but in the end, I have a ways to go to get back up to where I was a few weeks ago.

Skullcrushers
25x125
5x225
3x225

Nautilus (plate loaded) Tricep Dips
17x270
7x450
7x450
I normally wouldn't do the same exercise two sessions in a row - but these hit at a much different angle than the other tricep dip machine.

One-arm DB Overhead Extensions
11x55's
11x55's

That's it. I actually like having to climb back a little. I keep track of my workout with a phone app, and it calculates my 1RM's...so it gives me a little motivation to push further.

Starting chest/delt pic...

[guest]

Thursday, 3/29/12
Back, Traps, Rear Delts, Hams, Bi's

Starting to regain some of the lost strength, I think. It tends to come back quick when you de-load without going completely off. Everyone has their own method, and mine isn't necessarily a "de-load" per-se...more like a slow coast. Serves the same purpose, though. I think I might have been right back where I left off today, if it weren't for some mystery pain I seem to have developed. More on that later, I guess...

Pre-w/o mood music


BB Bent Over Rows
21x135
22x225 <-- I think that's actually a PB for 225lbs,
8x315
6x315
This is about where I realized a pain in my upper back (between my shoulder blades), that would end up hampering my workout for the rest of the night. I don't like getting injured, so if I feel a pain - I don't push it. I do try to stop ahead of trouble if I can help it.

Vertical Traction
...this thing:

12x260
12x260
14x210

Seated Row
12x200
11x200
9x200

Standing Pull-overs
13x85
9x100
6x115

DB Front Rows
9x105's
8x105's
7x105's
I was worried about going heavier on these, but I did OK.

[b]Rear Pec-Deck Fly's]/b]
13x70
15x70
9x90

Stiff-legged Deadlift
21x145
13x195
13x195
As before, not really trying for PR's on legs. I'm working them every day, basically.

Seated Leg Curl
17x120
13x150
13x150

Hammer Curls
5x100's
3x100's
9x85's
Why would I bother doing a weight I could only get for 3 reps? Because I thought I could get more out of it. I was slightly disappointed with these, but it just gives me more room to move up.

Nautilus Nitro Bicep
...this thing:

12x95
6x110
14x85

Cable Concentration Curls
15x25
15x30
13x35

Random observation: What's up with ass holes who stalk parking spots at a gym? Seriously - if one is going to a gym, it's a little petty to stalk a parking space so you don't have to walk an extra 20 feet.

[ZBlacktt]

Looks good man, lots of info as expected, lol. Should put the link in your sig. I was just surfing around and found it.

[guest]

Looks good man, lots of info as expected, lol. Should put the link in your sig. I was just surfing around and found it.

Thanks, bro...

This is pretty much where I've been posting for the most part, so the only people who would see my sig would already be in my journal, lol

[-MarcusD-]

Disgonnabgud.gif

Definitely will be following along, when time allows.

[guest]

Disgonnabgud.gif

Definitely will be following along, when time allows.

Will try not to disappoint

[ZBlacktt]

I always like those who add lots of info. It's certainly shows how much they care and are into it. Very motivating.

[guest]

Friday, 3/30/12
Another "off day". Random plyo/non-cardio.

Pre-w/o mood music


*How the fukk does the most depressing band in history get me motivated for the gym? I have no explanation, but this is what I listened to on the way in...

Also, tried out some PTF 2 GO by Gamma Labs pre-w/o. It was...ok. I've had better, and I've had worse.

Today I just did some kettlebell stuff (swings, and OHP), long jumps onto the 36" box (I move progressively further back from the platform), and ab work. I also did someGHR's, reverse hypers, and calves. I try not to structure the off days too much, or else I start getting anxious to leave. I like to have fun with what I'm doing.

I always like those who add lots of info. It's certainly shows how much they care and are into it. Very motivating.

I don't see myself ever getting to the detail that a lot of posters go to. I don't ever imagine myself posting my nutrition, for instance. That just sounds grueling to me. But, I'll try to keep enough detail in here to at least give a decent idea about the workouts. I do care about lifting, but I am most definitely a recreational lifter. I lift weights because I enjoy it...definitely not trying to compete, or any other kind of goal like that.

[anonymous]

In for the ride mate

[guest]

In for the ride mate

In for the drive!

btw, strong ass bodypoints...must acquire bodypoints.

[DAVEZILLA]

in on this...

strong lifts man...

[guest]

in on this...

strong lifts man...

Thanks, Zilla! Got the rest day going on today, so no gym but plenty of sht to do. Also, it turns out that I didn't win the MegaMillions last night This has to be like the 100th time in a row that I've played it and haven't won. That's gotta be a record of some sort.

[anonymous]

In for the drive!

btw, strong ass bodypoints...must acquire bodypoints.

Disregard women, aquire bodypoints!

[guest]

Sunday, 4/1/12
Delts, Chest. Quads, Tri's

After a month, I finally made it through my Cinnamon Roll Myofusion Pro. After consuming 2 miserable pounds of that sht, I finally pinpointed the taste; breakfast vomit! I was trying to piece together the subtle buttermilk undertones with the eggy aftertaste. I couldn't quite figure out what I was tasting, though. Then today, it struck me - it tastes like a breakfast mixed with stomach acid! Don't know why they decided to jump on the cinnamon roll bandwagon (after XF and Trutein did it so well), and then decided to let this pass their quality checks. I was a big fan of the Myo Hydro. Really hope they don't discontinue it.
But, today was another front chain day. I had to get some decent macro's an hour before hitting the gym - and the Myo Pro satisfied that need pretty well.


Pre-w/o mood music


BB Seated Military Press
17x135
10x205
8x205
Still working my way back, but I felt like I could have really pushed it further if I wanted to risk it. I'll just leave a little in the tank for next time, though.

BB Front Raise
15x65
9x125
10x105

Machine Seated Lateral Raise
21x210
11x250
9x250
7x250

Seated DB Front Raise (neutral grip)
9x30's
7x40's

Front Squat Press
...this thing:

11x810
11x810
9x810

Seated Leg Ext
*obviously, a different machine than the other day
19x320
19x320
17x320

Incline BB Bench Press
18x225
4x275
3x275
Disappointed, but I'll just have to work on it.

Nitro Seated Bench
This one had a neutral grip, so I figured it would be something to try out.
17x140
13x185
8x215

Low Cable X-Overs
11x80
11x80
11x70

Overhead DB extensions
23x130
23x130
21x130
Why the high reps? 130's are the biggest DB my gym has. Truthfully, it's so unwieldy - that I'm not sure I could do much with a bigger DB. I already have to hold it way back behind my head - and it still touches my traps at the bottom of the rep.

Elevated Bench Dips
21xBW
19xBW
19xBW

Rope Pushdowns
17x62.6
13x72.5
11x82.5

...and that was it. Still need to work the bench up some more. But, I'll just keep chipping away at it...one more rep at a time...one more rep.

Disregard women, aquire bodypoints!

brb, posting a blog to acquire bodypoints!

[anonymous]

Great volume and huge weight mate, 810 on the front squat machine very awesome

[guest]

Great volume and huge weight mate, 810 on the front squat machine very awesome

Thanks, man! I didn't do any outside leg work yesterday or today, so I figured I would go a little heavier. Overall, I'm trying to limit my leg work, though. Thighs are about an inch smaller than my waist - and it's just not very cool to try and find a decent pair of pants.

[anonymous]

Thanks, man! I didn't do any outside leg work yesterday or today, so I figured I would go a little heavier. Overall, I'm trying to limit my leg work, though. Thighs are about an inch smaller than my waist - and it's just not very cool to try and find a decent pair of pants.

Especially when today's style seems to be extremely skinny jeans lol. I haven't been able to find a decent fitting pair of jeans for ages

[guest]

Especially when today's style seems to be extremely skinny jeans lol. I haven't been able to find a decent fitting pair of jeans for ages

I hate those fukking things! Nobody looks right in them. It's even bad when girls wear them....hmm, lets make an article of clothing that completely flattens out your ass

[anonymous]

I hate those fukking things! Nobody looks right in them. It's even bad when girls wear them....hmm, lets make an article of clothing that completely flattens out your ass

Yea bro they are no use to anyone. My missus recently bought me a new pair and to my surprise they were called "carrot leg" jeans lol.. needless to say I have never worn them

[guest]

Yea bro they are no use to anyone. My missus recently bought me a new pair and to my surprise they were called "carrot leg" jeans lol.. needless to say I have never worn them

Carrot legs...definitely catering to those who have never stepped into a gym. But, even normal Levi 501's - I need to get like a 36. Cinch that sht with a belt, and it looks like I'm wearing a float tube...or a full diaper.

[anonymous]

Carrot legs...definitely catering to those who have never stepped into a gym. But, even normal Levi 501's - I need to get like a 36. Cinch that sht with a belt, and it looks like I'm wearing a float tube...or a full diaper.

lmao sounds like it's sweat pants for the both of us

[guest]

lmao sounds like it's sweat pants for the both of us

No thanks...I wear my own :}

[anonymous]

No thanks...I wear my own :}

your loss



:}

[guest]

your loss



:}

[guest]

Monday, 4/2/12
Back, Traps, Rear Delts, Hams, Bi's

Another posterior chain day; my third since resuming my goal of bettering every workout. Gulped down a serving of Craze (I seriously love this stuff...it's only a matter of time before it gets taken off the market - just like everything else I like, lol) and felt the excitement coming back.

Pre-w/o mood music


Bent Over T-Bar Row (V-handle)
15x80
5x295 <-- PB with this weight
10x270
7x270

Wide-grip Upper Back Machine
this thing...

21x190 <--- PB with this weight
17x190
15x190

Hammer High Row
11x360 <--- PB with this weight
6x450
5x450

Lat Pulldown
4x200
5x200
13x140
I know all cable machines are different - but with 200lbs loaded, I flew up after I let me legs out from under the pads. I weigh a little over 200lbs, so...

Rev Barbell Shrugs
15x315 <--- PB with this weight
5x405
7x405 <--- PR

DB Rear Lateral Raise
*on an incline bench
8x55 <--- PR
7x55
6x55

90˚ Leg Press
19x240
11x300
9x300
Did these with feet wide, high and splayed...almost all ham recruitment.

Incline DB Curls
8x60's
7x60's
9x45's
I wasn't too pleased with these. I know I've done better, and I was struggling to do what I did. Lots of room for improvement, here.

DB Spider Curls
13x45's <-- PB with this weight
11x45's
11x45's

DB 21's
21x35's
21x35's
21x35's
I do these a little different than most. I don't do them as concentration curls. I do them over a preacher bench...and I sit sideways on it. So, my arm is our perpendicular to my torso.

That's it. I was pretty happy overall, and I still felt like I left a little in the tank to be able to improve next time. Not much, though...I'm hurtin' like a muthafukka, right now

[anonymous]

Very strong lifts mate, and congrats on all the PB's! I might have to get me some of that pre workout you were talking about if it means busting out multiple PB's

[guest]

Very strong lifts mate, and congrats on all the PB's! I might have to get me some of that pre workout you were talking about if it means busting out multiple PB's

Thanks, man! lol, once I get rolling - I hit PB's just about every workout. It's part of a theory I have about adaptation. My thought is that every organism strives toward homeostasis, so introducing new stimulus often forces adaptation. That adaptation usually means strength - but eventually it means size. So, one more rep is enough to introduce a stimulus your body hasn't seen before. 1 more pound with the same reps is enough to introduce a stimulus your body hasn't seen before. But each workout in some way has to beat the last. It's also why I switch up lifts constantly (I do 4 lifts for back, but there's a rotation of about 14 that I use). It's a theory, anyway...and it keeps things enjoyable for me.