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03-18-2015, 06:15 AM #5311
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03-18-2015, 06:33 AM #5312
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03-19-2015, 04:36 AM #5313
(1) DEADLIFT:
135 X 5
225 X 5
315 X 3
365 X 2
385 X 2
Man this Rippetoe style deadlift is putting so much more emphasis on my lower back and I am so much weaker. Lower back was burning
(2) FRONT SQUAT:
135 x 3
225 x 3
245 x 3
265 x 2
(3) LOW BAR SQUAT:
135 x 5
225 x 5
275 x 3
315 x 3
335 x 3
(4) BARBELL CURL:
105 x 5
105 x 5
105 x 5
Ran out of time. I only had like 45 minutes today.
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03-19-2015, 06:57 AM #5314
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03-19-2015, 06:59 AM #5315
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03-19-2015, 07:09 AM #5316
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03-22-2015, 08:06 AM #5317
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03-22-2015, 10:16 AM #5318
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03-25-2015, 04:30 AM #5319
(1) DEADLIFT:
135 x 5
225 x 3
315 x 3
365 x 2
405 x 2
Alright! this time my back didn't feel so weak/compromised. Must mean my lower back is getting stronger! I'll probably go for 425 next week
(2) FRONT SQUAT:
135 x 5
225 x 3
255 x 3
275 x 2
(3) LOW BAR SQUAT:
135 x 5
225 x 5
275 x 3
315 x 3
355 x 3
(4) BARBELL CURLS IN THE SQUAT RACK:
45 x 5
95 x 5
110 x 3
110 x 3
110 x 3
lol the 110s felt heavy
Thanks! I am thinking of doing 275 x 10 sets of 4 reps this friday on bench
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03-25-2015, 11:12 AM #5320
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03-25-2015, 11:21 AM #5321
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03-25-2015, 11:24 AM #5322
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03-25-2015, 11:33 AM #5323
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03-25-2015, 11:34 AM #5324
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03-26-2015, 04:32 AM #5325
(1) BENCH PRESS:
45 x 20
135 x 10
225 x 5
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4
(2) BB ROWS:
135 x 5
225 x 5
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4
(3) OH CABLE EXTENSIONS ss LEANING CABLE LATERAL RAISES:
110 x 10 ss 30 x 10
110 x 10 ss 30 x 10
110 x 10 ss 30 x 10
(4) CARDIO: A couple of all out sprints
I bought some quest bars from the gym. The profile looks really good, so hopefully these will be an ok snack.
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03-26-2015, 04:33 AM #5326
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03-26-2015, 04:43 AM #5327
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03-26-2015, 04:50 AM #5328
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03-26-2015, 12:04 PM #5329
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03-27-2015, 01:44 PM #5330
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03-31-2015, 04:21 AM #5331
(1) BENCH PRESS:
45 x 20
135 x 10
225 x 5
275 x 5
315 x 5
335 x 4
probably could have gotten 1 more rep on the 335 but had no spotter so I didn't risk it.
(2) SOHP:
135 x 5
185 x 5
205 x 5
225 x 5
barely, I mean barely, got the 5th rep on 225.
(3) BB ROWS:
135 x 5
225 x 5
275 x 5
315 x 5
felt good, lower back felt almost normal. I even got 2 more reps on the 315 than last time. Thanks a lot to Lubear for the advice! It has made a world of difference.
(4) NARROW GRIP PLATE LOADED HAMMER DIP MACHINE:*Weight as if on a barbell
225 x 6
275 x 6
315 x 6
Thanks! Will be doing some higher rep stuff later this week
Any time M8
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03-31-2015, 04:30 AM #5332
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03-31-2015, 04:42 AM #5333
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04-01-2015, 04:33 AM #5334
(1) DEADLIFT:
135 X 5
225 X 3
315 X 2
405 X 2
425 X 2
For one rep of the 405 I used my old technique (Which involves a deeper squat) and it was sooo much easier and flew up. This other technique is much more about strengthening the lower back. So I just need to adjust my ego abit. In any event, the 425 went up but was pretty taxing and slow. Lower back was fine though! So I'll keep doing deadlifts this way to strengthen my lower back as much as possible. Next week, I'l hopefully be doing 445 x 2
(2) FRONT SQUAT:
135 x 3
225 x 3
255 x 1
255 x 2
275 x 3
(3) D.B. HAMMER CURLS STRICT:
60 x 5
60 x 5
60 x 5
(4) REVERSE PEC DECK:
115 x 8
115 x 8
115 x 8
I was really short on time as I woke up late again. I did the above in about 30 minutes. Some rest periods were only 10 seconds.
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04-01-2015, 05:42 AM #5335
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04-01-2015, 06:16 AM #5336
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04-01-2015, 08:40 AM #5337
Holy crap that's a lot of volume for 30minutes.
Jealous AF of those curls."Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."
()---() York Barbell Club #48 ()---()
[]---[] Ivanko Barbell Crew #40 []---[]
[M]===[6] Mech6 Crew #6 [M]===[6]
▪█──────█▪ Equipment Crew #64 ▪█──────█▪
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04-03-2015, 08:51 AM #5338
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04-03-2015, 08:52 AM #5339
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04-03-2015, 09:51 AM #5340
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