Average Log of average work

[moose45]

What song what song?!

obviously something awesome

Was bating them to check out my log!!!!

Now...now my plan is ruined.

[thekaratekid]

Was bating them to check out my log!!!!

Now...now my plan is ruined.

Oh good idea... Let me try...


Dude, that was some really great candy you left on page two of my log. I left some there to share with people who stop by.

[Akudela]

Was bating them to check out my log!!!!

Now...now my plan is ruined.

Better plan. Ask them nicely! They're good people ;p

Oh good idea... Let me try...


Dude, that was some really great candy you left on page two of my log. I left some there to share with people who stop by.

Well now that I know the plan I won't be a Debbie-downer.

[Raigs]

Oh good idea... Let me try...


Dude, that was some really great candy you left on page two of my log. I left some there to share with people who stop by.

You need to put your logs in your sigs

[Akudela]

Sometimes the best way to move forward starts with one step back.

So my workouts for the past week or so have been all over the place and not worth recording due to finals and all, but that will change next week. I've been feeling like my lifts are lacking for DC at the moment. I came into it again much weaker than anticipated. Instead of trying to senselessly fail and rotate exercises on a far too frequent basis, I'm going to modify my work. I'll be heading back to my roots with a more powerlifting style workout for my 3 big lifts while maintaining rest-pauses for everything else. It'll be a process to tweak it to the intensity level I want but it'll be worth it when my numbers are where they need to be for a bulk.

Rebuilding phase: Commence.

[moose45]

I like the change. PL style lifting worked great for me for a long time

[Akudela]

I like the change. PL style lifting worked great for me for a long time

Same with me, but I have to make sure I still feel like doing enough work. The last time I tried this I just couldn't get pumped for it. It like too little, but it wasn't my own program. It was someone else's and all he does is bench, squat, and deadlift so I guess I should have expected it.

[thekaratekid]

Sometimes the best way to move forward starts with one step back.

So my workouts for the past week or so have been all over the place and not worth recording due to finals and all, but that will change next week. I've been feeling like my lifts are lacking for DC at the moment. I came into it again much weaker than anticipated. Instead of trying to senselessly fail and rotate exercises on a far too frequent basis, I'm going to modify my work. I'll be heading back to my roots with a more powerlifting style workout for my 3 big lifts while maintaining rest-pauses for everything else. It'll be a process to tweak it to the intensity level I want but it'll be worth it when my numbers are where they need to be for a bulk.

Rebuilding phase: Commence.

At first I thought that was a guy built from mini milkdud boxes. I like the quote. I tell my throwers that all the time (middle school throws coach here). Sometimes you have to take step back in order to take two steps forward. It's hard to do, but it pays off.

Good luck with the change. Sounds like you got it figured out. Will this change your overall goals at all. Obviously with powerlifting comes more mass. Is that what you're going for?

[Akudela]

At first I thought that was a guy built from mini milkdud boxes. I like the quote. I tell my throwers that all the time (middle school throws coach here). Sometimes you have to take step back in order to take two steps forward. It's hard to do, but it pays off.

Good luck with the change. Sounds like you got it figured out. Will this change your overall goals at all. Obviously with powerlifting comes more mass. Is that what you're going for?

Yup! I'm on that long term goal of getting to a lean 200lbs. It is slow going now. Once I hit around 180 my weight just fights me to move. I know I need to eat more but there's not enough time in the day to work, lift, go to school, and eat 6 times. Plus, the budget doesn't always allow me to eat 35,000 calories a week. That adds up to a hefty shopping list.

[thekaratekid]

Yup! I'm on that long term goal of getting to a lean 200lbs. It is slow going now. Once I hit around 180 my weight just fights me to move. I know I need to eat more but there's not enough time in the day to work, lift, go to school, and eat 6 times. Plus, the budget doesn't always allow me to eat 35,000 calories a week. That adds up to a hefty shopping list.

We're in the same boat on that. I can gain wait if I eat like trash, but obviously brings the boobies and gut. Are you using a good protein/gainer? I'm not a huge advocate of weight gainer shakes, but I can't say I haven't had success with them during a bulk phase. I noticed that even when I throw in an extra clean protein shake (on top of what I usually take) I see lean gains. I was looking at pictures from last year and I was like, "whoa! What was I doing differently to get so massive?!" and then I remembered I was crushing the protein. I would even have a shake made up before I went to bed and if I happened to wake up to pee, I'd chug it in the middle of the night. I don't take casein before bed so a shake at like 2:30am really helped with gains. But it's the same old song... Supplements are expensive and you can't do that for long.

[LoveMyInk]

Was bating them to check out my log!!!!

Now...now my plan is ruined.

well it appears you aren't a master of bating so you should get some practice


Will stop by your log, but only cause you're from Minnesota and it appears as though you have nice arms

Better plan. Ask them nicely! They're good people ;p

why you tellin stories?

Yup! I'm on that long term goal of getting to a lean 200lbs. It is slow going now. Once I hit around 180 my weight just fights me to move. I know I need to eat more but there's not enough time in the day to work, lift, go to school, and eat 6 times. Plus, the budget doesn't always allow me to eat 35,000 calories a week. That adds up to a hefty shopping list.

how much $$ you need for foods?

I take care of you now you take care of me when you're rich and huge

[Raigs]

So whats the workout plan? anything peaking your interest?

[moose45]

Yup! I'm on that long term goal of getting to a lean 200lbs. It is slow going now. Once I hit around 180 my weight just fights me to move. I know I need to eat more but there's not enough time in the day to work, lift, go to school, and eat 6 times. Plus, the budget doesn't always allow me to eat 35,000 calories a week. That adds up to a hefty shopping list.

Slow lean bulk is always the way to go though. I prefer it over anything. Its cheaper on the wallet and makes cutting less painful. I dieted for 10-12 weeks last year and I hated every second of it.

[thekaratekid]

Slow lean bulk is always the way to go though. I prefer it over anything. Its cheaper on the wallet and makes cutting less painful. I dieted for 10-12 weeks last year and I hated every second of it.

It's definitely better for the Spring/Summer cut. It requires a lot of patience though. Plus, not as enjoyable as downing a large pizza and a milkshake... But I'm with you. Slow, lean bulk is probably better in the long run.

[Akudela]

Deadlift day(ft. back and shoulders)

Deadlift: Raw. No straps, wraps, or belt.

315 x 3
335 x 3
345 x 3
365 x 2
375 x 2
385 x 2
405 x 1 (I don't like this rep. It was bad and I don't count it, but I listed it as a reference)

DB Row:

75 x 10
80 x 10
85 x 10
90 x 10
95 x 10

Wide-Grip Lat. Pull down:

135 x 8
150 x 8
165 x 8

Standing Barbell OHP: I've never done these before, and I was surprised at how hard they are. After deads my core was so tired that most of my effort went into supporting myself. I'll bring my belt next time just for these.

90 x 8
100 x 8
100 x 8

Upright Barbell Row: At this point, I was spent, but I had to finish shoulders.

45 x 8
65 x 8
75 x 8

DB Lateral raise:

4 x 12 w/ 15lbs

Rear Delt Fly (machine):

60 x 12
90 x 12
105 x 12
120 x 10

Overall I felt great during the workout. This was the best workout I've had in a couple weeks. I cannot wait to get back in on Wednesday and hit chest!
That being said, my numbers are invariably low. That just means I have room to improve.

[Akudela]

Slow lean bulk is always the way to go though. I prefer it over anything. Its cheaper on the wallet and makes cutting less painful. I dieted for 10-12 weeks last year and I hated every second of it.

It's definitely better for the Spring/Summer cut. It requires a lot of patience though. Plus, not as enjoyable as downing a large pizza and a milkshake... But I'm with you. Slow, lean bulk is probably better in the long run.

I agree with both of you on this point, and have been adhering to the slow bulk process for a while now. Hopefully this time It'll go a bit less slow

[thekaratekid]

Nice session man. You covered a lot of ground today. Your numbers aren't low to some people. 405 DL is the real deal.

You match the weight I use on the rear delt machine too. I can't tell if I like that machine or not. I like the motion, but I never reall feal it in my rear delts. I almost feel it in my upper back more than my delts. Do you do the one that can be adjusted to do the seated flyes?

[Akudela]

Nice session man. You covered a lot of ground today. Your numbers aren't low to some people. 405 DL is the real deal.

You match the weight I use on the rear delt machine too. I can't tell if I like that machine or not. I like the motion, but I never reall feal it in my rear delts. I almost feel it in my upper back more than my delts. Do you do the one that can be adjusted to do the seated flyes?

That is the exact machine I use. And I agree. If the seat is too high I get that same feeling.

well it appears you aren't a master of bating so you should get some practice


Will stop by your log, but only cause you're from Minnesota and it appears as though you have nice arms



why you tellin stories?



how much $$ you need for foods?

I take care of you now you take care of me when you're rich and huge

I don't know how I missed this post! haha. Oh lawd... I need a lot.

[moose45]

Yeah what he said about the deadlifts. I'm **** at them!

Good deads brah!

[Akudela]

Yeah what he said about the deadlifts. I'm **** at them!

Good deads brah!

I'm not a huge fan of em but they're good to do, so I do em.

[Raigs]

Good work on the deads 405 is killer even if the form broke a bit!

[LoveMyInk]

I'm not a huge fan of em but they're good to do, so I do em.

I feel like i don't even know you

[Akudela]

I feel like i don't even know you

Then I would refer to the introductory post. It'll be the first post of the log ;P

[Akudela]

Pulling an all nighter for my last final of the semester. Anatomy... Wish me luck on the test!



Minus the Bear is like guitar twanging velvet sending vibrations of seduction through my ears and to my brain. I can feel my mind tingling.

[Raigs]

Good luck with the finals

[thekaratekid]

Dude what the hell did I just watch?


Good luck on the test. Take yourself out for an ice cream after.

[Akudela]

Never trust a skinny Italian celebrity chef who gives advice on Asian cuisine.
-Akudela life motto #335

Chest/Tri's


Barbell Bench: I did okay early on, but I wore out fast.
185 x 5
195 x 5
205 x 5
215 x 4
225 x 2
225 x 1

Incline DB bench: Same note as before.
45 x 10
55 x 10
65 x 10
55 x 10

Cable Flies: (stack weight) This thing doesn't really tell what each plate weighs and is labeled arbitrarily from 1-25ish
#8 x 10
#12 x 10
#16 x 10

Weighted Dips: I wore out fast on everything tonight.
Body weight x 10 (warmup)
45lbs x 10
70lbs x 10
45 lbs x 10 (failed 3 reps in on 70 again, then dropped)

Skull crushers (ez curl bar):
70 x 10
80 x 10
80 x 10

Triceps Pushdown (cable machine): At this point I was beyond fatigued
60 x 12
70 x 12
80 x 12


Overall, it was a good day because I worked till total fatigue and I think that's more important than the numbers I move. The weight, after all, is just a means to fatigue. I'm a bit perturbed at my energy levels and I guess that boils down to one of two things
Either I shouldn't keep chest and tris on the same day, I should actually go to sleep the night before a training day, or a combination of both. Next Wednesday's workout will tell.

[Akudela]

Good luck with the finals

Thanks! I think I did pretty well. A solid B performance. Possibly an A if the swing questions went my way.

Dude what the hell did I just watch?


Good luck on the test. Take yourself out for an ice cream after.

You watched magic happen. That's what. I took myself out for bench day! Rawr.

[thekaratekid]

Nice weighted dips. Great workout in general. You got me in the mood to hit the chest and tris hard.

[Akudela]

We are all just clay ready to be shaped into something beautiful.

12/14

Squat Raw, no belt. I tried for 385 but I don't think I got low enough thus it isn't listed.
225 x 3
275 x 3
295 x 3
315 x 3
325 x 3
335 x 3
365 x 2
375 x 2

Leg Curl
150 x 10
175 x 10
180 x 10

Leg Press:
8 plates x 10
10 plates x 10
10 plates x 10
12 plates x 10
12 plates x 10

Barbell Curl: My legs were so shaky that it made these really hard.
45 x 8
65 x 8
65 x 8
75 x 8
90 x 8

One-Hand Preacher (machine):
30 x 10
40 x 10
45 x 10


12/17

Deadlift: Raw. No straps, wraps, or belt.
275 x 5
315 x 5
325 x 5
325 x 5

Sumo-Dead (neck pad on bar): This was specifically for grip. I put the neck pad that people use for squats on the bar and squeezed the hell out of it when I pulled. This was really effective.
135 x 8
145 x 8
155 x 8
165 x 8

DB Row: My grip was done so I think sumos will go on the end next time.
75 x 8
85 x 8
95 x 8
100 x 8

Wide-Grip Lat. Pull down:
135 x 10
150 x 10
165 x 10
180 x 10

Standing Barbell OHP:
75 x 5
85 x 5
100 x 5
105 x 5
115 x 5

Upright Barbell Row:
45 x 10
55 x 10
65 x 10
80 x 10

DB Lateral raise:
15 x 8
20 x 8
20 x 8
25 x 8

Rear Delt Fly (machine):
75 x 7
90 x 7
105 x 7
105 x 7
120 x 7
120 x 7
120 x 7