Do I Even Lift?

**IronAddict7** · 11-29-2012, 11:07 AM

11/29/12: Legs A
Paused Squats- 227.5x3, 247.5x1, 267.5x1,1,1
Leg Exts.- 165x15,15,15,15
GHR- 25x8,8,8,8

Haven't done singles in the longest time so I thought why not lol The 267.5 flew up so I would say my strength is still about the same, maybe slightly stronger since I paused these which I never used to do. Unfortunately I was short on time so I wasn't able to hit Hypers, and I didn't do RDL's because my lower back was already shot before I even hit Squats for some reason. I wish Deadlifts weren't so taxing on the body or I would literally max out on them every Legs day lol

**IronAddict7** · 11-30-2012, 10:14 AM

11/30/12: Push B
Swiss Press- 145x8,8,8
Incline Ring Flys- BWx12,12,12,12
A.)OH Assassin Exts.- 70x12,12,12,12,12
B.)Side Laterals- 25x12,8,8,10,12
Assassin Pushdowns- 90x12,12,12,12,12

I got all the attachments from Rogue yesterday and it looks sick lol Much better then using my old weight tree. I actually can't get over how god damn beefy the spotter arms are. They're like 15Lbs a piece, there should be no issues lifting outside the rack from here on out.

**IronAddict7** · 12-01-2012, 08:23 AM

I'll be hitting my Pull session soon, just wanted to put this up before I forget.

**IronAddict7** · 12-01-2012, 12:23 PM

12/1/12: Pull B
Assassin Pulldowns- 160x8I,8I,8M,8M,8O,8O
Assassin CR- 110x8,8,8,8,8(Outside Handles)
A.)BB Shrugs- 185x12,12,12,12,12
B.)Supported Reverse Flys- 20x12,12,12,12,12
Incline DB Curls- 30x12,12,11,11,11
Assassin Cable Curls- 30x11,11,11,10,11

**IronAddict7** · 12-02-2012, 11:55 AM

12/2/12: ME Legs
Deadlift- Worked up to 347.5x1,1,1
Squats- 185x5,5,5,5,5
A.)Leg Exts.- 165x13,13,13,13,13
B.)GHR- BWx10,10,10,10,10
Hypers- 25x12,12

Today was more of a circa-max day since I didn't actually work up to a 100% RM, I was probably right around 90% with the 347.5. Gonna gradually increase the 5x5 on Squats, 5-10Lbs per session. Next Leg Day, I'll go heavy on Squats and continue to switch off heavy Deadlifts and heavy Squats in that fashion.

Something strange happened after the last single with 347.5. It's kind of hard to describe, but immediately after I finished the rep, everything was incredibly bright, like all the colors in my gym lol They were all so vibrant I felt like I was on LSD or something, never had anything even close to this happen before. It probably lasted for 10-15 seconds.

**IronAddict7** · 12-03-2012, 03:05 PM

12/3/12: Push A
Floor Press- 140+2Cx5,5, 150x5,5, 160x5
Incline Ring Push-Ups- BWx12,12,12
A.)Decline EZ-Bar Extensions- 75x12,12,12,12
B.)Side Laterals- 25x10,10,10,10
Band Pushdowns- Monsterx15,15,15, Monster+Pinkx10

**IronAddict7** · 12-04-2012, 09:59 AM

12/4/12: Pull A
Pull-Ups- 4,4,4,4,4
BB Rows- 140x10,10,10,10
Rope Pullovers- 40x10,10,10,10
A.)Trap-Bar Shrugs- 205+Fat Gripzx12,12,12,12
B.)Supported Reverse Flys- 25x12,12,12,12
Alternating DB Curls- 30x12,12,12,12,12
Assassin Cable Curls- 30x12,12,12,12,12

**IronAddict7** · 12-05-2012, 10:44 AM

12/5/12: Legs
Squats w/Feet Elevated- 135x8,8,8,8, 155x8
RDL- 95x8,8,8
Leg Exts.- 160x12,12,12,12,12
GHR- BWx8,8,8,8,15
Hypers- 10x20,20,20,20,20

I put a piece of wood under my heels for squats to hit my quads harder so I started out light and I'll be adding weight every time I do these. I'm looking into getting a pair of Adidas weightlifting shoes so I won't need to put anything under my heels but they're pretty damn expensive so it'll be a little while until I can get a pair.

**IronAddict7** · 12-06-2012, 08:24 AM

12/6/12: Push B
Bench Press- Worked up to 215x1
A.)OH Assassin Exts.- 75x12,12,12,12,12
B.)Side Laterals- 25x12,12,12,12,12
Assassin Pushdowns- 95x12,12,12,12

I definitely should not have gone heavy at all on Bench today, I had the worst stomach pains imaginable because of Citrulline Malate I would imagine. I was surprised I was even able to 215, I just had no energy and couldn't even get pumped up for the heavy sets. Since I had so much stomach discomfort, my form was garbage on benching and bothered my shoulder so I didn't do any other pressing.

**IronAddict7** · 12-07-2012, 10:36 AM

12/7/12: Pull B
Assassin Pulldowns- 160x10I,10I,10M,10M,10O
Assassin Cable Rows- 110x12,12,12,12,12
A.)BB Shrugs- 195x12,12,12,12
B.)Reverse Flys- 25x12,12,12,12
Alternating DB Curls- 35x10,10,10,10,10
Cross-Body Hammer Curls- 25x12,12,12,12,12

It seems like when I eat a good amount, then take Totalis w/ the 6g of Citrulline Malate my stomach is fine. I'll have to keep note of that in the future since I have 2 full tubs of it lol

**IronAddict7** · 12-08-2012, 11:16 AM

12/8/12: ME Legs
Deadlift- 365x3, 225x10,10
Leg Exts.- 165x13,13,13,13,13

Soooooo I've come to the conclusion that my DL is phucking weak and I have no idea why lol I think I'll start doing high rep sets(10 at most) instead b/c it doesn't seem like I respond well to heavy singles and the like. I haven't done anything more then 5 reps for DL's in months so I was completely done after the second set. I only did the Leg Extensions b/c my Quads are garbage and need all the work that they can get.

**IronAddict7** · 12-09-2012, 11:06 AM

12/9/12: Push A
Floor Press- 145+2C/Sidex5,5, 155x5,5, 165x5
Incline Ring Push-Ups- BWx8,8,8, 1Cx8,8
A.)Decline EZ-Bar Exts.- 75x12,12,12,12,12
B.)Side Laterals- 25x12,12,12,12,12
A.)2xPink Pushdowns- 12,12,12,12,12
B.)SSB Calf Raises- 160x12, 190x12,12,12,12
Seated SSB Calf Raises- 160x12,12,12,12

I've been doing Calf Work but I always forget to log it because I usually do it later in the day as a sort of "Extra Workout". Floor Press went really well today, I'm not sure how much the chains add exactly but the 165x5 was fairly quick on the eccentric portion. For some reason with Floor Presses, I always push the weights up slowly but now that I've actually been pushing with Maximal Force, I can tell I'm stronger then I thought I was, which still isn't saying much lol At almost 220Lbs, I should be lifting much heavier weights but w.e. It's all about progression and I've had a lot of that for the last 2 months or so.

**IronAddict7** · 12-10-2012, 10:44 AM

12/10/12: Pull A
Pull-Ups- BWx5,5,5,5
BB Rows- 140x10,10,10,10,10
A.)Trap-Bar Shrugs w/FatGripz- 210x12,12,12
B.)Reverse Flys- 25x15,15,15
Alternating DB Curls- 40x8,8,8
Hammer Curls- 30x12,12,12,40x12,12

Cross-Body Curls apparently don't work out well when I use my Olympic DB's lol The 10Lb plates are too big so I just replaced them with Hammer Curls.

**IronAddict7** · 12-11-2012, 01:45 PM

12/11/12: Legs
High-Bar Squats- 175x8,8,8
RDL- 95x12,12,12
SSB Squats- 120x8, 160x8,8
Leg Exts.- 170x12,12,12,12
GHR- 15x8,8,8

I'm done with heavy deadlifting, for good this time. I never planned on competing in PLing so for me, the risks outweigh the rewards. My lower back has felt like horrible ever since I did 365x3 with fairly garbage form. There's just no need for me to go heavy on DL's anymore so I'm just gonna stick to RDL's and maybe every once and a while, do a high rep set of DL's to hit my PC and grip. My back was in a lot of pain today so the volume was lower then I'd hoped for. This is what I want my new Leg Days to be:

Back Squats(Low-Bar b/c I suck at High-Bar)- 3-5x6-10
RDL's- 3-5x8-12
SSB Squats- 3-5x8-12
A.)Leg Exts.- 3-5x8-12
B.)GHR- 3-5x8-12
Hypers- 2-4x12-20

**IronAddict7** · 12-12-2012, 10:02 AM

12/12/12: Push B
Behind the Neck Press- Barx8,8,8, 65x8,8,8
Incline Ring Push-Ups- BWx8, 1Cx8,8,8,8,8
A.)OH Rope Extensions- 40x12,12,12, 50x12,12
B.)Side Laterals- 30x8,8,8,8,8
Assassin Pushdowns- 100x8,8,8,8

As a sort of experiment, I'm gonna eliminate all Barbell Benching and strictly do Overhead Presses to start off my Push Days. I want to see how this will affect my physique, shoulder health, and overall pressing strength. BTN pressing is pretty new to me so I won't be upping the weight much as I'm sure it carries a huge risk of injury if done with poor form and too much weight.

**IronAddict7** · 12-13-2012, 09:13 AM

12/13/12: Pull B
Assassin Pulldowns- 165x8I,8I,8M,8M,8O
Assassin Cable Rows- 120x12,12,12
A.)BB Shrugs- 200x12,12,12
B.)Reverse Flys- 25x15,15,15
Alternating DB Curls- 40x8,8,8
Hammer Curls- 40x10,10,10,10

I upped all the weights today but I had an issue with Shrugs and the Cable Rows. I have a pretty bad cut on my hand from accidentally stabbing myself(srs) so it was pretty painful to do most things today lol But the Shrugs were the worst because of the TPB knurling. I'll stay at these weights, but increase the volume the next session.

**IronAddict7** · 12-14-2012, 01:42 PM

12/14/12: Legs
SSB Squats- 160x8,8,8,8,8
Trap-Bar DL's- 195x8,8,8
A.)Leg Exts.- 175x12,12,12,12
B.)GHR- 15x12,12,12,12
Standing Calf Raises- 210x12,12,12,12
Seated Calf Raises- 180x12,12,12,12

**IronAddict7** · 12-15-2012, 08:44 AM

12/15/12: Push A
BTN Press- 65x8,8,8,8
Incline Ring Push-Ups- BWx8, 1Cx10,10,10,10
A.)Lying EZ-Bar Exts.- 65x12, 75x12,12,12,12
B.)Side Laterals- 30x8,8,8,8,10
Straight Pushdowns(Shoulder Extension+Arm Extension)- 50x12,12,12, 60x12

**IronAddict7** · 12-16-2012, 08:47 PM

12/16/12: Pull A
Pull-Ups- BWx5,5,5,5,5
BB Rows- 145x8,8,8,8,8
A.)Trap-Bar DL's- 215x12,12,12
B.)Band Pull-Aparts- Pinkx13,13,13
Alternating DB Curls- 40x10,10
Hammer CUrls- 40x12,12

I'll comment about the last few workouts tomorrow after I hit legs, I was rushed today as it was my Birthday and I was out all day and then had to work lol

**IronAddict7** · 12-17-2012, 10:50 AM

12/17/12: Legs
Squats- 155x5(Had to Stop)
RDL's- 105x8,8,8
Leg Exts.- 180x12,12,12,12
Hypers- 25x15,15,15
Standing Calf Raises- 210x12,12,12,12
Seated Calf Raises- 180x12,12,12,12

Ham/Glute tie-in was clicking during squats and began hurting a little so I stopped Squats pretty quick lol 155 is like 50%. I'm done taking Totalis, I swear it makes me more tired then anything else and causes a ton of stomach discomfort. Just gonnna stick to Beta Alanine and Caffeine before my workouts from now on.

**IronAddict7** · 12-18-2012, 09:44 AM

12/18/12: Push
BTN Press- 65x8,8,8,8,8
Incline Ring Push Ups- BWx10, 1Cx12,12,12
A.)OH DB Press- 30x10,10,10,10
B.)OH Rope Exts.- 60x8,8,8,8,8
A.)Side Laterals- 30x8, 25x10,12,10
B.)Pushdowns(Shoulder+Elbow Extension)- 60x12,12,12,12

BTN pressing felt okay today, I'm still relatively unstable throughout most the movement but that should go away after another 1-2 weeks. I decided to include DB pressing because I feel I'm not doing enough for my Side Delts. I'm using full ROM to actually hit the Medial Deltoid so the weight increases will be very gradual. Everything has been progressing great, it's a little difficult to actually see those gains though(aesthetically) but I have no doubt I'm getting bigger.

**IronAddict7** · 12-19-2012, 08:38 AM

12/19/12: Pull B
Assassin Pulldowns- 170x8I,8M,8O
Assassin Cable Rows- 125x8,8,8
A.)BB Shrugs- 205x12,12,12
B.)Band Pull-Aparts- Pinkx13,13,11
DB Curls- 40x12,12
Hammer Curls- 40x12,12

I've been upping weights and volume so often I've ignored how important the quality of reps is. I've cut down the volume to 3 sets for most things but focusing on the controlling of the weight instead of just quickly dishing out 4-5 sets of ****ty reps. My right Elbow and Shoulder have been pretty achy so hopefully this will prevent it from getting any worse.

**IronAddict7** · 12-20-2012, 09:53 AM

12/20/12: Legs
Squats- 185x5, 205x3, 225x3, 165x10,10
RDLs- 115x8,8,12
Single Leg Exts.- 70x12,12,12,80x12
GHR- 25x8,8,8
Standing Calves- 220x12,12,12
Tibialis Anterior on Cable- 20x10, 10x12,12
Seated Cable Calves- 80x12,12,12

**IronAddict7** · 12-21-2012, 09:50 AM

12/21/12: Doomsday Push
BTN Press- 70x8,8,8
Incline Ring Flys- 1Cx12,12,12
OH DB Press- 30x12,12,12
A.)Lying EZ-Bar Exts.- 85x8,8,8
B.)Side Laterals- 25x12,12,12
Straight Pushdowns- 70x12,12,12

**IronAddict7** · 12-22-2012, 08:41 AM

12/22/12: Pull A
Pull-Ups- BWx3, 1C(20Lbs)x3,3,3,3, BWx8
BB Rows- 145x10,10,10,10,10
A.)Trap-Bar Shrugs- 215x12, 225x12,12,12
B.)Band Pull-Aparts- Pinkx15,15,13,15
DB Curls- 40x12,9
Hammer Curls- 40x12,12

For some reason I really hate doing BW pull-ups so today I decided to use a chain to do them. I was pretty surprised that I was able to get 4x3 since I haven't done weighted ones in the longest time. My goal is to be able to do 4C(80Lbs) for 4x3. Everything went well today, I lifted with the garage door open and it was snowing outside so I'm sure my neighbors now think I have some sort of chemical imbalance in my brain lol Curls were tough today, I realized I don't have to do alternating DB Curls with the Olympic DB Handles because there's enough room to do 2 at once and it was definitely harder since each arm didn't get that 2-3 second rest between reps.

**IronAddict7** · 12-23-2012, 07:32 AM

12/23/12: Legs
Bench Squats- 155x10,10,10
Trap-Bar DL- 215x5,5
1-Leg Exts.- 80x12,12,12,12
GHR- 25x12,12,12
Hypers- 25x30-40+5-10BW

Last night was ridiculously busy at work and I had to move a ton of kegs so my lower back was shot before I even started lol I'm trying out Box Squats with the bench(18") to hit my Quads with something other then Leg Extensions. SSB Squatting doesn't really hit my quads because I use such a wide stance because it's the only comfortable way for me to Squat for some reason. Will work up to 5x5 with the DL's next time most likely. I probably could have hit 5x5 today but I really didn't want to risk hurting myself.

**IronAddict7** · 12-24-2012, 08:02 AM

12/24/12: Push
BTN Press- 75x8,8,8
Incline Ring Flys- BWx12,12,12
OH DB Press- 35x12,12,12
A.)OH Rope Exts.- 55x12,12,12,12
B.)Side Laterals- 30x8,8,9, 25x12
Straight Pushdowns- 75x12,12,12

I'm gonna post up a video of one of the BTN Pressing sets to see if anyone can see any glaring flaws with my form, it feels fine but I feel like I'm compensating for Shoulder immobility by hyperextending my back. I have fairly mobile shoulders but I still have a long way to go, my goal is to be able to press like Elliot Hulse since he basically has perfect shoulder balance lol

Oh and last time I accidentally put Ring Flys instead of Pushups so I didn't actually go down in weight this session, just a typo.

**IronAddict7** · 12-26-2012, 05:34 AM

12/25/12: Pull
Pull-Ups- BWx4, 1Cx4,4,4,4, BWx9
Assassin Cable Rows- 125x10,10,10
A.)BB Shrugs- 225x12,12,12
B.)Band Pull-Aparts- Pinkx12,12,12
Alt. DB Curls- 40x8,8
Hammer Curls- 40x12,12

**IronAddict7** · 12-26-2012, 02:52 PM

12/26/12: Legs
Squats- 195x4,4,4
RDL's- 115x12,12,12
1-Leg Exts.- 90x12,12,12,12
GHR- 25x12,12,12
Hypers- 35x15,15,12

I don't think I've ever actually tried to control the Eccentric on Hyperextensions but I started to today and it made a huge difference imo, hopefully this will alleviate the lower back issues I've been having lately. 195 was way harder then it should've been b/c it felt like my back was gonna completely give out every rep lol

**IronAddict7** · 12-27-2012, 08:17 AM

12/27/12: Push
Klokov Press- Barx5,5, 55x6, Barx8
Ring Flys- BWx12,12,12
OH DB Press- 25x10, 40x8,12
A.)OH Rope Exts.- 60x8,10,10
B.)Side Laterals- 30x8,8,10, 25x12
Pushdowns w/Eblow+Shoulder Extension- 80x10,10,10

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