Jeff's Video Log....Forever

[jdyqf]

After throwing back a few beers last night, went into the gym today and kicked ass. PR CENTRAL!!!!!!!!!

Deadlift - 3x310, 3x350, 9x395 (PR!!!!!)
Good Mornings - 5x12x(75,75,75,85,85)
Curls - 4x15x55

[jdyqf]

Killed it.

Military Press - 3x110, 3x125, 12x140 (PR. Same reps as last weeks 130!!!)
Dips - 5x10
Pull-ups - 5x8
Abs

Going to lift Sun, Mon, Wed, (Fri or Sat) next week since I will be out of town on Wednesday night and Thursday

[jdyqf]

Didn't have the greatest lift today, but still hit a decent number. I would have waited until tomorrow like usual, but will be out of town later this week and had no choice.

Squat - 5x250, 3x280, 4x315
Leg Curls -10x80, 4x10x95
Leg Press - 2x15x2P+25, 1x15x3P, 1x15x3P+25, 1x15x4P
Abs

Tomorrow night is bench session. I will be ready after this great dinner I make tonight

[jdyqf]

Not like anyone is paying attention to the log anyways, but sorry for no videos if anyone is. I need to start taking them.

Bench - 5x185, 3x210, 6x235 (PR, hit this for 5 on 10-13)
DB Bench - 5x15x60
DB Rows - 5x10x70 (killed me, about puked. FEELS GOOD)

Wednesday is deads. I will get a video.

[Drew50]

i'm following along just not posting much lately

[jdyqf]

Oh, alright, well then I definitely need to get some vids going.

Today:

Deads - 5x330, 3x375, 6x420 (Huge PR)
Good Mornings - 5x12x (75,75,75,85,85)

Would have done curls, but ran out of time (had homework due in a class that I hadn't started on). Also, I was just dead tired. But Friday is military press and not much volume on that day, so I will throw it in on that day.

PR CENTRAL! Pumped.

[jdyqf]

Cycle 1 done bitches. I am doing the 6 weeks on, 1 week deload, so 2nd cycle starts Monday.

Today:
Military Press - 5x115, 3x130, 9x145 (PR)
Curls - 4x15x55
Dips - 5x10
Pull-ups - 5x8
Abs

Usually curls go on deadlift day, not this week.

RECAP OF CYCLE 1 (failure sets)

Squats:
Week 1: 7x280
Week 2: 6x295
Week 3: 4x315

Bench:
Week 1: 10x210
Week 2: 7x220
Week 3: 6x235

Deadlift:
Week 1: 10x375
Week 2: 9x395
Week 3: 6x420

Military Press:
Week 1: 12x130
Week 2: 12x140
Week 3: 9x145

I was pleased with everything, but would like to hit some bigger numbers on squat.

I may switch up some things. I would like to find room for lat pulldowns and shrugs. May add these in on days or switch something out for them. Will most likely switch out DB Flat Bench for DB Incline Bench. I really like the DB Rows, but I might do the lat pulldowns instead of these. We will see.

[jdyqf]

**** day. I'm over it. Just was not feeling good today. Huge weather change in Missouri and was tired as ****.

Hit everything still. No PR though

Squat - 5x220, 5x255, 6x290
Leg Press - 2x15x2P+25, 1x15x3P, 1x15x3P+25, 1x15x4P
Leg Curl - 5x10x80 (light, like I said, tired and out of it)

Tomorrow is a new day. Going to sleep very soon. Should get about 8 1/2 hours of sleep. And will be lifting in the afternoon around 1:30 so will be awake.

[jdyqf]

Well bench day on Tuesday went fine:

Bench - 5x165, 5x190, 11x215 (PR)
DB incline - 5x15x40
BB Rows -5x10x135

Today, another big PR:
Deadlift - 5x295, 5x340, 10x385 (PR)
Good Morning - 3x12x75
DB Curls - 3x15x20
Abs


Although I drank a **** ton last night, I feel awesome for some reason. I don't know. Whatever.

10x385 ~ 511.14 lb 1 rep max. based on the calc. Feeling good!!!!

[jdyqf]

Haven't been updating. Here is what has been going on.

Last Friday:

Military Press - 5x105, 5x120, 12x135
Lat Pulls - 5x15x120
Dips - 5x10

Monday:
Squats - 3x240, 2x270, 4x315 (Bad day). Not wearing knee sleeves anymore.
Leg Press - 5x15x(2P+25, 3P, 3P+25, 4P, 4P+25)
Leg Curl - 5x10x95
Abs

Today:
Bench - 3x175, 3x200, 7x225 (PR, wish I would have gotten 8)
Incline DB Press - 5x15x50
BB Rows - 5x10x135
Abs

[jdyqf]

Yesterday:

Deadlift - 3x315, 3x360, 8x405 (Huge PR, puked afterward haha)
Good Mornings - 4x12x65
BB Curls - 4x15x55
Abs

Today:

Military Press - 3x110, 3x130, 7x145 (No PR, felt very tight and just didn't go up smooth)
Lat Pulls - 5x15x120
Dip (machine) - 5x12x140
Abs


Next week is the last week on cycle two and then a deload week will follow that.

[jdyqf]

Back in the home town, so different gym.

Monday:

Squats - 5x255, 3x290, 3x325 (horrible day)
Leg Press - 5x15x(2P+25, 3P, 3P+25, 4P, 4P+25)
Leg Curl - 5x10x70
Abs

Today:
Bench - 5x190, 3x215, 4x240 (Felt pretty unstable. my right side was tilting. idk)
Incline DB - 5x15x50
Rows - 5x10x155
Abs

Might go in tomorrow and deadlift. I have to go car shopping soon, so may push the day up. Plus, thanksgiving is thursday, although my gym is 24/7.

[jdyqf]

I know I haven't been updating. A lot of things going on. I probably won't be updating as much anymore, but will still keep the log going.

One thing to note: 500 WENT UP ON DEADS YESTERDAY! 275 WENT UP ON TUESDAY FAIRLY EASY ON BENCH!

[jdyqf]

Squats just didn't feel right yesterday. Only got the 5 that is was supposed to get at 300. Hit 215 for 8 on bench today though. Not too bad. I haven't been getting much sleep, but that should change next week. Looking for a meet sometime in late February or March next year.

[jdyqf]

Hit a pr on deads today. Felt pretty good. I have one more day on week 2 here, next week and then a week off in chicago. Then I will need to find a gym while in texas for two weeks. Which i will.



deads - 320x3, 370x3, 415x7 (pr)
good mornings - 4x12x65
db curls - 4x10x25
abs (been hitting these hard the last month)

[jdyqf]

Squat is still not feeling great. The problem is, my deadlift and bench feel great on this program. Still haven't failed yet on squat though, so will take my rest week next week and continue on to cycle 4. Maybe I just need to rest the hips (they feel very tight, have been foam rolling).

Today:
Bench - 5x190, 3x215, 5x240 (PR!)
BB Incline - 2x15x95, 2x15x115, 1x15x125
Pendlay Rows - 2x8x135, 3x8x155
Abs (light)

Pendlay rows will be part of my program for a while I think. I just like them!

[jdyqf]

Great day today. Had some issues with a guy telling me not to drop the weight, even though he doesn't work there...

Deads - 345x5, 390x3, 435x5 (PR)
Good Mornings - 4x12x65
DB Curls - 4x10x20
Abs

[jdyqf]

OHP today. Went well. Next week will be out of town and it is my deload week anyways. Need to find a gym in Texas for two weeks in January, preferably walking distance from the hotel.

Military Press - 115x5, 135x3, 155x7 (PR)
Lats - 4x15x80
Tri Pressdown - 4x10x130
Shrugs/Side Raises - 2x15x135/2x10x10
Abs

Thats it. Looking for a meet near Kansas City still in March sometime or April. If you know of any, hit me up. Be back in a week

[jdyqf]

Said screw it and lifted since I won't be able to for a week. Here is how it went

Bench - 280x1 (PR!!!!)

That's it. Wanted a videos but couldn't get the angle and needed the one person to spot me.

[jdyqf]

Squat day!

Squat - 235x5, 270x5, 305x6 (PR)
Leg Press - 4x15x(2P,2P+25x3)
Leg Curl - 3x10x80
Leg Ex (1 Leg) - 2x10x30
Seated Calf - 2x20x2P
Standing BB Calf -2x8x(2P, 2P+75) going to start doing these to get used to the weight on my back. No belt.
Abs

[jdyqf]

Bench day. Felt alright, but I am very sick due to the cold weather and 13 inches of snow we got here. Just a bad nose cold though

Bench - 170x5, 195x5, 220x10 (PR)
Flat DB Bench - 3x15x55
Incline BB - 2x12x95
Pendlay Rows - 4x10x115
Wrist Curls - 2x15x95

Cannot wait for Thursday dead session.

[jdyqf]

Videos everyday now. Tied a PR, but have been sick for the last several days.

Deads - 305x5, 355x5, 405x8
Good Mornings - 5x12x65
DB Curls - 3x12x25
BB Curls - 2x12x55
Abs (very light, 3 minutes)

[jdyqf]

OHP today

OHP - 110x5, 130x5, 145x11 (PR)
Lat Pulls - 4x15x80
Standing Tris -4x10x55
Seated Calves -2x20x2P
Leg Ex - 2x10x80
Shrugs - 2x20x135

For the next two weeks, I will be in Texas. I am really not sure how I can lift. I am thinking about combining my 4 days into 2 and maybe getting a taxi to a gym 2 days a week. Not really sure. The closest gym to the hotel is a crossfit gym 3 miles away. Otherwise, I may be out for 2 weeks and will just do some pushups and stuff in the hotel room.

[jdyqf]

I'm back! Moved into Kansas City a few days ago, decided to join Gold's Gym just because I got a huge discount. I wanted to join the powerlifting gym, but I figure there will be powerlifters there I can meet, and I can always try and get a day pass if I want to lift at the other gym sometime. Hit squats and bench already this week and didn't feel great, so I am following my cycle 4, first week. Next week, I will probably do it again, and then proceed. Just weak from not lifting in Texas AT ALL...

[jdyqf]

Squats yesterday. Got the prescribed reps but nothing more. Still getting back into it from taking the 3 weeks off. But getting there. Today would be bench, but I am snowed in for sure.

Squats - 235x5, 270x5, 305x5
Leg Press - 2x15x2P, 2x15x2P+25, 1x15x3P
Leg Curl - 3x10x70
Leg Ex - 2x10x110
Seated Calf Raise - 2x20x2P
Standing - 2x10x(2P+75, 3P)
Cardio
Abs

[jdyqf]

Snowed a lot so couldn't make it to the gym Tuesday or Wednesday, but got there today, and deads felt great

Bench - 170x5, 195x5, 220x9
Deads - 305x5, 355x5, 405x10 (PR)
Rows - 3x10x135
DB Bench - 3x15x60
DB Curls - 3x10x20
Good Mornings - 3x10x55
Cardio - 5 min

Tomorrow or Saturday will be the Military day!

[jdyqf]

Squats - 270x5, 305x3, 340x2
Leg Press - 2x15x2P, 2x15x3P, 1x15x3P+25
Leg Ex - 2x10x(110,130)
Leg Curl - 2x10x(70,80)
Seated Calf - 2x20x2P
Standing Calf - 2x8x(305,355)
1 mile Run
Abs

[jdyqf]

Motivated and ready to do work starting Monday. Resetting 531 and do a 5x10 after each main lift for bodybuilding. Looking to up the total by 100 by the end of the year. This is realistic so I want to get this.