-
2/23/17:
169.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
190 x 1, 1, 1, 1
DB Lateral Raises:
25 x 13, 13, 13, 13, 14.3 (lol)
Seated Leg Curls:
165 x 11, 11, 11, 11, 10
Chest Supported Rows:
2 45s x 10
2 45s + 5 x 10, 10, 10
2 45s x 10
BB Hip Thrusts:
185 x 14, 14, 14, 14, 14
Standing Calf Raises: *paused*
295 x 11, 10
275 x 11
255 x 11, 11
Progress on everything. Dropped the weight on calf raises because I recorded myself and the range of motion was not too desirable. Increased the ROM and felt a definite difference in terms of the contraction. Will be back for some heavy work on Saturday.
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2/25/17:
169.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
340 x 4, 4, 4
Bench Press:
135 x 5
165 x 3
185 x 1
210 x 3, 3, 3
Deadlifts:
275 x 3
325 x 2
355 x 1
375 x 3, 3, 3
Flat DB Presses:
35s x 10
60 x 15, 15, 14, 13, 13
Cable Biceps Curls:
55 x 12, 12, 12, 12, 11
Decline DB Situps:
75 x 13, 14
Twisting Cable Crunches:
Full stack x 27, 27
Good session. Had more in the tank for sure on the squats. One of my classmate's sisters went to Worlds for olympic weightlifting back in 2014 and has lifted at the Arnold Classic many times over the years. She was here visiting and was training at the same time. Was cool to talk to her a bit about the sport and watch her train. Much respect.
-
2/26/17:
167.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
145 x 3
150 x 7, 7
Squats:
45 x 10
135 x 5
225 x 5
245 x 3
260 x 8, 8
Neutral Grip Pulldowns:
180 x 8, 8, 8, 8, 8
Face Pulls:
50 x 15, 15, 15, 15, 15
Cable Triceps Pushdowns:
40 x 15, 15, 15, 14, 14
Single Leg Leg Press:
145 x 12, 12, 13, 13, 12
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2/28/17:
167.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 1, 1, 1
Bench Press:
135 x 5
155 x 3
175 x 1, 1, 1
Deadlifts:
275 x 3
320 x 1, 1, 1
Paused BB Overhead Press:
105 x 8, 8, 8, 8, 8
Lat Pulldowns:
180 x 9, 9, 9, 9, 9
Decline DB Situps:
75 x 14, 14
Twisting Cable Crunches:
Full stack x 28, 25
Explosive work on the big three. Shoulder pain was finally subsiding although it wasn't too painful to begin with.
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3/2/17:
167.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
175 x 3, 3
DB Lateral Raises:
25 x 14, 14, 13, 13.3, 13
Seated Leg Curls:
165 x 11, 14, 11, 11, 11
Chest Supported Rows:
2 45s + 25 x 8
2 45s + 15 x 8, 8
2 45s + 10 x 8
2 45s + 5 x 8
Barbell Hip Thrusts:
185 x 15, 14, 14, 14, 14
Standing Calf Raises:
255 x 13, 13, 13, 12, 12
Good session. Bench was easy so I had plenty of energy to destroy the assistance work. Blasted my Metallica and off I went. Continuing to try to keep the calf form on point.
-
3/4/17:
168.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 4, 4
Deadlifts:
275 x 3
330 x 3, 3
Flat DB Presses:
35s x 5
50s x 5
60s x 15, 15, 15, 14, 13
Neutral Grip Pulldowns:
170 x 10, 10, 10, 10, 10
Cable Biceps Curls:
55 x 12, 12, 12, 12, 12
Decline DB Situps:
75 x 15, 15
Twisting Cable Crunches:
Full stack x 28, 28
Deload week ends tomorrow for my main lifts. Ready to work
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3/5/17:
167.2 lbs.
Squats:
45 x 10
145 x 5
225 x 5
240 x 3
270 x 10, 10, 10
Bench Press:
135 x 5
145 x 3
155 x 10, 10, 10
Face Pulls:
55 x 12, 12, 12, 12, 13
Triceps Pushdowns:
40 x 15, 15, 15, 15, 14
Single Leg Leg Press:
145 x 13, 13, 13, 13, 13
Solid!
-
We weighing the same now!
-
[QUOTE=IK9;1486202551]We weighing the same now![/QUOTE]
Lol pretty strange how that happens. When I first started logging here, you were like 155 and I was 180. Then I was like 152-153 when you were 180 and now it appears that the pendulum swing finds us directly at the same spot. Cool how that happens, hahaaha. How ya been, Inna? Anything notable going on as of late?!
-
3/7/17:
169.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
180 x 3, 3, 3
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 3, 3, 3
Deadlifts:
275 x 3
315 x 1
330 x 3, 3, 3
Standing Paused BB Overhead Press:
85 x 12, 12, 12, 12, 12
Lat Pulldowns:
180 x 10, 10, 10, 10, 9
Decline DB Situps:
75 x 16, 15
Twisting Cable Crunches:
Full stack x 28, 29
Technique work day. Feeling strong. The squats felt like there was practically nothing on my back until I was working with 275. And even at 310, things were feeling light.
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3/9/17:
169.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
160 x 3
185 x 5, 5, 5
Lateral Raises:
25 x 14, 14, 14, 13.3, 13
Seated Leg Curls:
165 x 12, 12, 12, 12, 12
Chest Supported Rows:
45 + 35 x 12, 12, 12, 12, 12
Barbell Hip Thrusts:
185 x 15, 15, 14, 14, 14
Standing Calf Raises: *paused*
255 x 13, 13, 13, 12, 12
Solid. Intensity was there
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[QUOTE=TGreggors;1486328511]Lol pretty strange how that happens. When I first started logging here, you were like 155 and I was 180. Then I was like 152-153 when you were 180 and now it appears that the pendulum swing finds us directly at the same spot. Cool how that happens, hahaaha. How ya been, Inna? Anything notable going on as of late?![/QUOTE]
Been pretty good.. officially worked my last day of graveyard earlier this week.. went from 5 days a week down to 2 days a week down to ZERO now
Been "prepping" with Billy Bnizzle from the boards here.. starting week 6 on Monday.. sitting 6 weeks out until my gf and I go to Miami for vacay and this show that my friend wants me to do with him we're sitting 16 weeks out.. I'm not too sure on that.. I guess it depends on how I feel after Miami lol
-
[QUOTE=IK9;1486690121]Been pretty good.. officially worked my last day of graveyard earlier this week.. went from 5 days a week down to 2 days a week down to ZERO now
Been "prepping" with Billy Bnizzle from the boards here.. starting week 6 on Monday.. sitting 6 weeks out until my gf and I go to Miami for vacay and this show that my friend wants me to do with him we're sitting 16 weeks out.. I'm not too sure on that.. I guess it depends on how I feel after Miami lol[/QUOTE]
Very nice, very nice. I can imagine that having two days of graveyard could be even worse than 5 days, in a sense. Having to transition back and forth between normal hours and being nocturnal. Had to be a lot of melatonin and caffeine involved. Woah, what?! you started prepping? oh damn. I'm familiar with bnizzle. Dang, man. And you haven't been logging it or anything! I've been missing out
-
[QUOTE=TGreggors;1486739211]Very nice, very nice. I can imagine that having two days of graveyard could be even worse than 5 days, in a sense. Having to transition back and forth between normal hours and being nocturnal. Had to be a lot of melatonin and caffeine involved. Woah, what?! you started prepping? oh damn. I'm familiar with bnizzle. Dang, man. And you haven't been logging it or anything! I've been missing out[/QUOTE]
I pretty much had 80 mg of caffeine at 11 PM before work.. 300 mg of caffeine at 3 AM.. then when I got off work at 8 AM.. I'd sleep from 9 AM to 11 AM, had 80 mg of caffeine and then sleep again from 8 PM to 10 PM.. repeat.. didn't use melatonin or any sleep aids
As far as my macros etc. I figured 2 days of grave isn't bad.. I planned my 1st meal at 4 AM then had my last before bed at 8 PM.. 5 days of grave seemed impossible for me to track macros tho.. not sure why
Yeah, Billy Bnizzle moved out to Vegas from Chicago and we've become pretty good friends.. he did well in the INBA.. won a few shows
Lastly, I'll log my last 2 weeks of dieting.. I want to make significant progress before I post anything lol
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[QUOTE=IK9;1486810811]I pretty much had 80 mg of caffeine at 11 PM before work.. 300 mg of caffeine at 3 AM.. then when I got off work at 8 AM.. I'd sleep from 9 AM to 11 AM, had 80 mg of caffeine and then sleep again from 8 PM to 10 PM.. repeat.. didn't use melatonin or any sleep aids
As far as my macros etc. I figured 2 days of grave isn't bad.. I planned my 1st meal at 4 AM then had my last before bed at 8 PM.. 5 days of grave seemed impossible for me to track macros tho.. not sure why
Yeah, Billy Bnizzle moved out to Vegas from Chicago and we've become pretty good friends.. he did well in the INBA.. won a few shows
Lastly, I'll log my last 2 weeks of dieting.. I want to make significant progress before I post anything lol[/QUOTE]
Four hours of sleep/day? Absolutely cringeworthy, man. Surprised your caffeine dosages weren't higher, though, haha. I'm chillin' at like 800 mg/day right now and i sleep for the better part of eight hours most nights as well. Actually read through his 09 and 2011 logs when I was prepping last year. I read through so many 3dmj logs back then.
But i'll be waiting, dude! hope you post it in your old log so it'll pop up in my subcriptions
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3/11/17:
168.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5
Bench Press:
135 x 5
155 x 3
165 x 9, 9, 9
Deadlifts:
275 x 3
315 x 1
340 x 5, 5, 5
Flat DB Presses:
40s x 5
60s x 15, 15, 14, 12, 12
Cable Curls:
55 x 12, 12, 12, 12, 12
Seated Crunch Machine:
110 x 10, 8
Twisting Cable Crunches:
Full stack x 30, 28
Pretty good. Was a bit fatigued on the flat DB presses from the bench so performance wasn't as good as normal. Added a new abdominal movement for now
-
3/12/17:
166.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
255 x 3
280 x 9, 9, 9
Bench Press:
135 x 5
165 x 3
185 x 2, 2, 2, 2
Neutral Grip Pulldowns:
185 x 8, 8, 8, 8, 8
Facepulls:
55 x 13, 12, 13, 13, 13
Triceps Pushdowns:
40 x 15, 15, 15, 15, 14
Single Leg Leg Press:
145 x 14, 14, 13, 13, 13
Not bad. Going to an American Pharmacists Association meeting in San Francisco next weekend and I'm scoping out gyms close to the conference center. I believe that i'll be hitting up the local Powerhouse when i'm out there
-
3/14/17:
166.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 2, 2, 2, 2
Bench Press:
135 x 5
165 x 3
185 x 1
195 x 4, 4, 4
Deadlift:
275 x 3
315 x 1
340 x 2, 2, 2, 2
Standing BB Overhead Press: *paused*
95 x 10, 10, 10, 10
85 x 11
Lat Pulldowns:
180 x 10, 10, 10, 10, 10
Seated Crunch Machine:
110 x 9, 8
Twisting Cable Crunches:
Full stack 30, 30
Solid session. Can't wait to test the bench at the end of this training cycle
-
3/16/17:
168.2 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
170 x 8, 8, 8
DB Lateral Raises:
25 x 14, 14, 14, 14, 12.5
Seated Leg Curls:
175 x 10, 11, 11, 10, 10
Chest Supported Rows:
2 45s + 5 x 10, 10, 10, 10, 10
BB Hip Thrusts:
185 x 15, 15, 15, 13.5, 12
Standing Calf Raises: *paused*
255 x 13, 13, 13, 13, 12
May have pushed it too hard on my third set of hip thrusts. I believe it hurt my subsequent sets but effort was still good.
-
3/17/17:
168.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
340 x 4, 4, 4
Bench Press:
135 x 5
165 x 3
190 x 1, 1, 1, 1, 1
Deadlifts:
275 x 3
315 x 1
345 x 1
365 x 4, 4, 4
Flat DB Presses:
40s x 5
65s x 13, 13, 13, 12, 11
Cable Curls:
55 x 12, 12, 12, 12, 13
Seated Crunch Machine:
110 x 10, 10
Twisting Cable Crunches:
Full stack x 31, 32
Went in today instead of tomorrow so that I can study all day. Ass felt like it was in a state of disrepair after yesterday's hip thrusts, but i hit the rep targets. Employee once again got angry at me about the noise with my deadlifts. Excited for moving out so I can lift at a gym that's more accepting of my training.
-
3/19/17:
168.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
265 x 3
290 x 8, 8, 8
Bench Press:
135 x 5
165 x 3
190 x 1
210 x 3, 3, 3
Underhand Grip Pulldowns:
180 x 12, 12, 12, 12, 11
Machine Rear Delt Flyes:
55 x 13, 13, 13, 13, 13
Machine Triceps Extensions:
80 x 15, 15, 15, 16, 17
Single Leg Leg Press:
145 x 14, 14, 14, 14, 14
Bench was feeling GREAT. I felt like i had at least another rep or two in the tank on the last set. Threw in some different accessory work just to ensure that I am covering all of my bases
[youtube]IlZVLUnbuK4[/youtube]
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3/21/17:
169.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
330 x 1, 1, 1, 1, 1
Bench Press:
135 x 5
155 x 3
175 x 7, 7, 7
Deadlifts:
275 x 3
325 x 1
350 x 1, 1, 1, 1, 1
Standing BB Overhead Press: *paused*
105 x 8
Standing DB Overhead Presses:
60 x 6
50 x 8, 8, 8, 8
Lat Pulldowns:
180 x 11, 11, 11, 11, 10
Seated Crunch Machine:
110 x 11, 11
Twisting Cable Crunches:
full stack x 32, 33
Switched to the DB overhead presses because my shoulder started giving me some trouble on the BB variation. It seemed to cooperate more when I used dumbbells. Reps are getting kinda ridiculous on my twisting cable crunches, haha. Wish I could find a way to add more weight.
-
3/23/17:
169.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
335 x 1
360 x 3, 3, 3
Bench Press:
135 x 5
165 x 3
190 x 1
215 x 2, 2, 2
Deadlifts:
275 x 3
315 x 1
345 x 1
385 x 3, 2, 1
370 x 3
Flat DB Presses:
40s x 7
65s x 13, 13, 13, 12, 11
Cable Hammer Curls:
50 x 12, 12, 12
45 x 12, 12
Seated Machine Crunches:
110 x 11, 12
Twisting Cable Crunches:
Full stack x 33, 34
Very happy with my squats. Wasn't too pleased with the deads, however. Did this session instead of my typical Thursday session so that I can do my "fluff day" in the event of me not having a squat rack to work with tomorrow/Saturday in San Francisco
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3/24/17:
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3
195 x 1, 1, 1, 1
Chest Supported Low Row Machine:
195 x 12, 12
180 x 13, 13, 12
Lateral Raise Machine:
15 x 21
25 x 16
35 x 12, 12, 12
Lying Leg Curls:
140 x 13, 13, 12, 12, 12
Cable Pullthroughs:
full stack x 13, 13, 12, 12, 12
Leg Press Calf Raises:
2 45s x 14, 15, 14, 14, 13
Got an uber straight from the airport to World Gym in San Francisco. Good session but I was definitely tired going in.
-
3/26/17:
Squats:
45 x 10
135 x 5
225 x 5
255 x 3
270 x 8, 8
Bench Press:
135 x 5
145 x 3
155 x 8, 8
HS Pulldown Machine:
45 + 25 x 13, 12, 13, 12, 12
Rear Delt Flies:
70 x 13, 12
60 x 10 (switched grip)
50 x 10
40 x 12.5
DB Triceps Kickbacks:
15 x 12, 13, 13, 13, 13
Single Leg Leg Press:
2 45s/side x 15, 15, 15, 15, 16
Good. Can't wait to catch up on some sleep tomorrow night. Will be resting up for the program peak on Saturday!
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3/29/27:
166.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 1, 1, 1
Bench Press:
135 x 5
155 x 3
180 x 1, 1, 1
Deadlifts:
275 x 3
315 x 1
330 x 1, 1, 1
Standing DB Overhead Press:
40s x 12, 12, 12, 12, 12
Underhand Grip Pulldowns:
190 x 12, 12, 12, 11, 11
Seated Machine Crunches:
110 x 12, 12
Cable Wood Chops:
40 x 18, 50 x 12
Had a BLAST in San Francisco. One of the best trips I've ever been on. Was exhausted due to lack of sleep, but it was worth it to experience the city with the time that I had. Slept for 9.5 hours and then hit the gym. Sweet spring break. Tapering for my AMRAP sets on Saturday.
-
3/30/17:
166.8 lbs.
Chest Supported Low Rows:
45 x 7
2 45s + 15 x 8, 8, 8, 8, 8
DB Lateral Raises:
25 x 14, 14, 14, 14, 13.3
Seated Leg Curls:
175 x 11, 11, 11, 11, 10
BB Hip Thrusts:
185 x 15, 15, 14, 14, 14
Leg Press Calf Raises:
2 45s/side x 15
2 45s + 25/side x 12, 12, 13, 12
Good effort. Now just chilling and eating until Saturday. Spring break is living up to expectations
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4/1/17:
168.6 lbs
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
345 x 1
370 x 3
Bench Press:
135 x 5
165 x 3
195 x 1
215 x 4
Deadlifts:
275 x 3
315 x 2
355 x 1
395 x 1
Flat DB Presses:
40s x 5
65s x 13, 13, 13, 13, 13
Cable Hammer Curls:
50 x 14, 12, 12, 12, 11
Seated Machine Crunches:
110 x 12, 13
Standing Cable Woodchops:
50 x 14, 14
Awesome stuff on the squat and bench. Not so much on the deadlift. At a bit of an area of conflict on my deads. If I turn up the intensity/take volume away from my accessory movements, I'll be robbing myself of work that will improve my bodybuilding, but if I continue in this way, my deads won't be as strong as I would like. Tough calls to be made. Consulting with Loomis again in due time.
Today's lifts:
[youtube]91Y11HV0QBI[/youtube]
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4/2/17:
165.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
245 x 3
265 x 10, 10, 10
Bench Press:
135 x 5
145 x 3
155 x 10, 10, 10
Underhand Grip Pulldowns:
200 x 10, 10, 10
195 x 10, 10
DB Triceps Kickbacks:
15s x 13, 13, 13, 13, 13
Machine Rear Delt Flies:
55 x 14, 14, 14, 14, 16
Single Leg Leg Press:
145 x 15, 15, 15, 15, 15
New block of training begins. Have been feeling kinda sick today/yesterday (started on Friday morning with an itchy throat). Not sure if it's a cold or allergies.
-
4/4/17:
168.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
305 x 3, 3, 3
Bench Press:
135 x 5
160 x 3
175 x 3, 3, 3
Deficit Deadlifts:
275 x 3
320 x 3, 3, 3
Standing DB Overhead Presses:
45s x 10, 10, 11, 11, 10
Lat Pulldowns:
180 x 11, 11, 11, 11, 10
Seated Machine Crunches:
110 x 13, 13
Standing Cable Woodchops:
50 x 15, 15
Enter the deficit deadlift. Doing these on my speed/power deadlift day in hopes of getting better off the floor on my deadlifts. Felt strong today.
Deficits:
[youtube]2dTtBX43eSE[/youtube]
