Cshall98 log

[PendlayRow8500]

Hollllleeeeeeeeeee **** 300 lb dead !
Gj you'll be at 3 plates before the end of the school year !

Edit: 1st on 5th page

[Cshall98]

Bench day. Upped OHP by 5 lbs but the form was crap. Shoulder exercises are a B*tch to improve on because you always gotta use a lower weight, making the %increase of 5lbs feel like so much more. Gonna take the weekend off. I feel like my body's telling me I need to rest. so I'm gonna do just that. New 1rm on OHP of 90lbs.

Todays Workout:
Bench Press: 130lbs (3x5)
OHP: 80lbs (3x5) + 1rm of 90 (5lb increase)
Incline db press: 100lbs (3x5)
Close-grip bench press: 95lbs (3x5) (5lb increase)
db lateral raises: 25lbs (3x8)
Cable crossovers: 45lbs (3x10)
Facepulls: 80lbs (3x10)
Rope Pulldowns: 45lbs (3x9)

[Cshall98]

After taking yesterday off I did a leg day today. Completely full on cheated on my diet yesterday, with a chitload of Japanese food and ice cream and crap. In my defense, it's a little hard to "eat clean" when you hit up an asian food buffet with friends .
Oh well, not worrying about it, all I can do is keep training any dieting like Iv'e been doing.
Not really getting the 100% hang of RDL's yet. I feel pressure in the glutes, but my back feels awkward.
Also had to goto another gym again cuz mine shuts at five. It feels a little weird in different gym, for some reason the weight just doesn't feel the same or something.
Anyway:

Todays workout:
squats: 145lbs (3x5)
High bar ATG squats: 115lbs (3x5)
Romanian Deadlifts: 225lbs (3x5) (10lb increase)
Leg curls: 130lbs (3x5)
Leg extensions: 210lbs (3x5)

[Cshall98]

Deadlift day. Same weight for reps, which I may improve next workout. Tried a 3rm of 275 but could only get 2, and tried a 305 but couldn't quite do it. Still wanted to do a heavy single so 295lbs was my max today.
Pretty bummed I didn't get 305, but maybe I will next deadlift session.
Been getting about 5-6 hours of sleep a night for about the last 2 weeks and I feel like it's killing my energy now. I try to rest more but it's practically impossible w/ my schedule as of now. Because of this I had to waste my money on a pre-workout supp, (shatter black onyx) which I didn't really want to do.
It does keep my energy in the gym up, but it's certainly no substitute for adequate rest.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x265, 4x265, 2x275, 1x295
Barbell row: 115lbs (3x5)
Lat Pulldown: 150lbs (3x5) (5lb increase)
Pull ups: 3 sets till failure (10,7,7)
Shrugs: 140lbs (4x12)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x7)
Rear Deltoid Fly: 145lbs (3x5)

[PendlayRow8500]

Keep it up man !

You really got to make sleep a priority though, I feel don't get at least 7 hours my workouts go to pot, even with PWO supp.

[Cshall98]

Keep it up man !

You really got to make sleep a priority though, I feel don't get at least 7 hours my workouts go to pot, even with PWO supp.

Definitely. Between having a job, lifting, and schoolwork, it's damn near impossible. Especially when my gah damn school forces me to wake up at 6 every morning.
almost summer tho

[Cshall98]

Bench & OHP day. Tbh, it was a pretty chitty workout. My energy was as low as it's ever been. Stamina & Endurance were both just not there. Lifts were the exact same, but it felt 3x harder. Not sure if it a nutrition problem (maybe lack of carbs, or just lack of calories in general) or a rest problem. Im banking on rest problem right now, but theres not a lot I can do about that at the moment. Weighed in at 126 today, which is probly just weight fluctuation. If I don't surpass the 127 mark by the end of the month I guess ill have to up calories, and be more strict with my tracking. My goal that I made in June was to be at 135 by now .

Todays Workout:
Bench Press: 130lbs (3x5)
OHP: 75lbs (3x5) (5lb decrease)
Incline db press: 100lbs (3x5)
Close-grip bench press: 90lbs (3x5) (5lb decrease)
db lateral raises: 25lbs (3x9)
Cable crossovers: 45lbs (3x10)
Facepulls: 80lbs (3x10)
Rope Pulldowns: 45lbs (3x9)

[Cshall98]

Leg day. Expected to have a chitty workout with no energy like yesterday, but actually today went pretty well. Increased squats by 5lbs and it felt pretty easy. Will probably do the same next squat day. Energy felt fine.

Todays workout:
squats: 145lbs (3x5) + 1RM of 185lbs
High bar ATG squats: 115lbs (3x5)
Romanian Deadlifts: 225lbs (3x5)
Leg curls: 140lbs (3x5) (10lb increase)
Leg extensions: 210lbs (3x5)
Calf extentions: 360lbs (3x20)

[PendlayRow8500]

Are your normal squats low bar or just high bar to parallel ?

[Cshall98]

Are your normal squats low bar or just high bar to parallel ?

Low bar powerlifting style squats. Evens out the quad/glute work

[Cshall98]

Deadlift day. God damn tiring session. 10b increase on all top sets for my deadlifts . Was for real seeing stars after this set:



Didn't try a max today because I wanted to still have some energy in the tank for the rest of my back workout.

Also upped shrugs by 10lbs. Gonna run into a problem with shrugs soon, cuz the dumbbells in my gym go up to 75's, which is what i use for shrugs now.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x275, 3x275, 2x285 (10lb increase on all top sets)
Barbell row: 115lbs (3x5)
Lat Pulldown: 150lbs (3x5)
Pull ups: 3 sets till failure (10,7,6)
Shrugs: 150lbs (4x10) (10lb increase)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x7)
Rear Deltoid Fly: 150lbs (3x5) (5lb increase)

[PendlayRow8500]

You can do barbell shrugs instead. I like them better, works the grip and traps better IMO. Sometimes I even do power shrugs off the floor with about 15% more weight than normal BB shrugs.

Another option is smith machine shrugs, or do shrugs on the calf machine.

Or just go for higher reps on dumbbell shrugs, if that's what you like, but I feel the traps respond best to lower reps (less than 8). Or change gyms

[Cshall98]

You can do barbell shrugs instead. I like them better, works the grip and traps better IMO. Sometimes I even do power shrugs off the floor with about 15% more weight than normal BB shrugs.

Another option is smith machine shrugs, or do shrugs on the calf machine.

Or just go for higher reps on dumbbell shrugs, if that's what you like, but I feel the traps respond best to lower reps (less than 8). Or change gyms

Will definitely have to try barbell shrugs soon. Wish I had a trap bar for shrugs, but I don't. I work out at a gym of a women's college, so equipment is kinda minimal lol.

[Brenjam]

Nice log man, strength is progressing really nicely keep at it!

[Cshall98]

Ty for the support man!

[Cshall98]

Bench day. Of all the days for a bench to start to stall, its when I'm 5lbs away from a 1 plate bench .
Was finally able to get OHP's up to 80lbs again tho. So thats a plus.
Not sure why but I always have trouble with bench and incline bench. They seem to stall about every other month now, I don't get if its a programing or a form issue.

Todays Workout:
Bench Press: 130lbs (3x5)
OHP: 80lbs (3x5)
Incline db press: 100lbs (3x5)
Close-grip bench press: 90lbs (3x5)
db lateral raises: 25lbs (3x9)
Cable crossovers: 45lbs (3x10)
Facepulls: 80lbs (3x10)
Rope Pulldowns: 45lbs (3x9)

[Cshall98]

Squat day. Got a solid 0 hours of sleep last night, so this workout was not off to a flying start... Definitely a 2 scoops of PWO day .

Took me about and hour and a half to finish a workout that normally takes me like 50mins lol. Still though, 5lb increase on squats. Attempts a PR of 190, but that was not happening. Needed more energy in the tank.


10lb increase on Romanian deads too. Still not sure if I'm getting the hang on the form of these:



Todays workout:
squats: 150lbs (3x5) (5lb increase)
High bar ATG squats: 115lbs (3x5)
Romanian Deadlifts: 235lbs (3x5) (10lb increase)
Leg curls: 140lbs (3x5)
Leg extensions: 210lbs (3x5)
Calf extentions: 360lbs (3x20)

[PendlayRow8500]

RDLs look good brah ! I go down a few more inches but that's just me

[Cshall98]

May need to lower the weight then to get more ROM

[Cshall98]

Deadlift day. Well, theres bad days, and then theres crap days. This was just a crap day . Started to deadlift my usual weight of 275, and only managed to do 3 reps, then two, both with crap form. Tried to do a heavy single of 295 but couldn't, so I just did a few sets of 225 and called it quits. About everything was down reps wise. Out of energy i guess. Also, it's probly not helping that its 4 o'clock and all I've had to eat today is 1/2 a cup of oats.

My weight was back down to 123 again, so maybe that explains why the only thing I improved on was pull-ups.

Im thinking that these could be the culprits of my problems today. Either:
-It was just a bad day, and i'll be doing better soon
-Doing Romanian deadlifts the day before deadlift day is over-training my back and glutes
-Im not eating enough carbs
-The fact that it was hot as balls in my gym.

So, all in all, pretty discouraging day.

Todays Workout:
Deadlifts: 5x135, 5x185, 3x275, 2x275,
Barbell row: 115lbs (3x5)
Lat Pulldown: 150lbs (3x5)
Pull ups: 3 sets till failure (10,7,7)
Shrugs: 150lbs (4x10)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x7)
Rear Deltoid Fly: 150lbs (3x5)

[Cshall98]

Bench day. Went fine. I don't get it tho... why is is that whenever I have a really good workout one day, the next day is always crap? I can never have 3 straight solid workouts it seems .

Aside from that, new 1rm in OHP of 90lbs, and new 1rm in Incline db press of 120lbs! I'm going to see if I can incline db press more than my bodyweight soon. Also, achieved more reps in cable crossovers, rope pulldowns, and facepulls.

Todays Workout:
Bench Press: 130lbs (3x5)
OHP: 80lbs (3x5) +1RM of 90lbs
Incline db press: 100lbs (3x5) +1RM of 120lbs
Close-grip bench press: 90lbs (3x5)
db lateral raises: 25lbs (3x9)
Cable crossovers: 45lbs (3x12)
Facepulls: 80lbs (3x14)
Rope Pulldowns: 45lbs (3x10)

[Cshall98]

Leg day. Kept everything the same as of weight, and hit a new 1rm for squats of 190lbs.

Todays workout:
squats: 150lbs (3x5) +1rm of 190lbs
High bar ATG squats: 115lbs (3x5)
Romanian Deadlifts: 235lbs (3x5)
Leg curls: 140lbs (3x5)
Leg extensions: 210lbs (3x5)
Calf extentions: 360lbs (3x20)

[Cshall98]

Deadlift day. Went better than last, but I felt so tired after deadlifts the rest of the workout was such a nuisance. Got 275x5 again, then x3, but after that I was done. Couldn't have lifted 135 after that . No increases in weight, but that should change next workout.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x275, 3x275,
Barbell row: 115lbs (3x5)
Lat Pulldown: 150lbs (3x5)
Pull ups: 3 sets till failure (10,7,6)
Shrugs: 150lbs (4x10)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x7)
Rear Deltoid Fly: 150lbs (3x5)

[PendlayRow8500]

Deadlift day. Went better than last, but I felt so tired after deadlifts the rest of the workout was such a nuisance. Got 275x5 again, then x3, but after that I was done. Couldn't have lifted 135 after that . No increases in weight, but that should change next workout.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x275, 3x275,
Barbell row: 115lbs (3x5)
Lat Pulldown: 150lbs (3x5)
Pull ups: 3 sets till failure (10,7,6)
Shrugs: 150lbs (4x10)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x7)
Rear Deltoid Fly: 150lbs (3x5)

Awesome, for deadlifts you may want to do singles for your warm ups, so you can work with a higher weight:

E.g. 5x135, 1x185, 1x225, 1x255, 1x285, 3x295, Etc.

You're doing good though man, may want to increase your calories by 200 or so, because i think you've been at 125 for a while.

[Cshall98]

Awesome, for deadlifts you may want to do singles for your warm ups, so you can work with a higher weight:

E.g. 5x135, 1x185, 1x225, 1x255, 1x285, 3x295, Etc.

You're doing good though man, may want to increase your calories by 200 or so, because i think you've been at 125 for a while.

Ive heard about people doing this before because it "primes their cns". I may give it a try then next workout.
I have been going between 123-127 for like a month now so it may be time to up cals. I'm really not at all strict with counting cals, I kinda just guesstimate and move on. Should probly be more strict about that now if I want my lifts to go up.

ty for the advise man

[Cshall98]

Bench day. I haven't improved on anything on bench day in a while now . everything is still the same rn. kinda frustrating. Got a myfitnesspal account to keep track of cals better. Not planning on tracking macros, but I will keep a tab on a caloric intake for the moment.

Todays Workout:
Bench Press: 130lbs (3x5)
OHP: 80lbs (3x5) +1RM of 90lbs
Incline db press: 100lbs (3x5) +1RM of 120lbs
Close-grip bench press: 90lbs (3x5)
db lateral raises: 25lbs (3x9)
Cable crossovers: 45lbs (3x12)
Facepulls: 80lbs (3x14)
Rope Pulldowns: 45lbs (3x10)

[Cshall98]

Hit legs today. Felt fine, but one major problem I'm having is that it's literately hot as sh*t on my gym. Theres no ac in there...

Making a goal of 135lbs bodyweight by the start of july. Once i hit that then i'm gonna run a maintain diet over summer. Going to hit 2750-2900 cals a day now, till then.

Todays workout:
squats: 150lbs (3x5)
High bar ATG squats: 115lbs (3x5)
Romanian Deadlifts: 235lbs (3x5)
Leg curls: 140lbs (3x5)
Leg extensions: 220lbs (3x5) (10b increase)
Calf extentions: 360lbs (3x30)

[Cshall98]

Deadlifts day today. Well, it was going real well until midway through my deadlift set a staff member told me I was being to loud wit the weight and had to stop.
After a short argument I had to stop deadlifting, so kinda pissed. Especially because I really felt like I was gonna hit a 305 or a 310 pull.

Anyway, aside from that the workout went fine. No PR's thought .

Also, changed my pyramid sets to: 5x135, 3x185, 1x225, 1x240, then top sets.

Todays Workout:
Deadlifts: 5x135, 3x185, 1x225, 5x275, 3x275,
Barbell row: 115lbs (3x5)
Lat Pulldown: 150lbs (3x5)
Pull ups: 3 sets till failure (9,7,6)
Shrugs: 150lbs (4x10)
Preacher curls: 60lbs (3x7)
Hammer curls: 45lbs (3x7)
Rear Deltoid Fly: 150lbs (3x5)

[PendlayRow8500]

That sucks man, hope it's just a one time thing.

[Cshall98]

That sucks man, hope it's just a one time thing.

Better be, or I'm moving gym's lol