Cshall98 log

[PendlayRow8500]

Strong seated calf raise lol, if I do 1 plate a side and I release the stop it comes crashing down lol, maybe I'm doing it wrong. Or not strong enough.

[Cshall98]

Strong seated calf raise lol, if I do 1 plate a side and I release the stop it comes crashing down lol, maybe I'm doing it wrong. Or not strong enough.

probly variations in weight from the machine imo. I work out in 2 different gyms (my normal gym is closed on weekends ftw), and I have a hard time with using 35's on the machine in the other gym.

[Cshall98]

Hit chest/shoulders/tri's today, lifts stayed the same today, hoping to finally increase by dumbbell bench soon. If not, I may just go back to flat barbell bench again.

Todays Workout:
Dumbell Bench: 50's (3x7)
Incline Barbell Bench: 105lbs (3x6)
Seated Dumbell OHP: 32.5's (3x7)
Cable Crossovers: 50lbs (3x9)
Skullcrushes: 50lbs (3x8)
Close-Grip Bench Press: 85lbs (3x9)
Lateral Raises: 15's (3x12)

[Cshall98]

Did deadlifts again for 260 today, felt rather easy, so I'll give either 270 or 275 for 2x5 a go next workout.

Increased reps on machine rows, ez-bar curls, seated db curls, and weight on shrugs

Todays Workout:
Deadlifts: 5x135, 3x185, 1x225, 5x260, 5x260
Lat Pulldown: 135lbs (3x7)
Rows Machine: 110lbs (3x10)
Standing EZ-Bar Curls: 60lbs (3x10)
Seated Hammer Curls: 20's (3x8)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (7,7,6)
Rear deltoid fly's: 7.5's (3x12)

[Cshall98]

Hit chest/tri's/shoulders. Back to flat bench. Pretty much have a gauge of what I like with dumbbells and what I like with barbells, and I'm planning to keep my chest day the same for a while now until I stall out.

As for yesterdays leg workout, was in a rush and skipped stretching, foam rolling, and warm-ups. As a consequense of that, I pulled a hamstring. Fuking great . Hoping it won't affect my deadlifts tomorrow but if it does I might just have to do rack pulls instead.

Todays Workout:
Bench Press: 135lbs (3x3), 115lbs (2x10)
Incline Barbell Bench: 110lbs (2x5), 100lbs (2x8)
Seated Dumbell OHP: 32.5's (3x8)
Cable Crossovers: 50lbs (3x9)
Skullcrushes: 50lbs (3x8)
Close-Grip Bench Press: 85lbs (3x9)
Lateral Raises: 15's (3x12)

[Cshall98]

Well because of slightly pulled hamstring I had to skip deadlifts today. Swapped for db rows.

Todays Workout:
Dumbell Rows: 50's (3x7)
Lat Pulldown: 135lbs (3x8)
Rows Machine: 110lbs (3x10)
Standing EZ-Bar Curls: 70lbs (2x6), 60lbs (2x10)
Seated Hammer Curls: 20's (3x8)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (7,7,6)
Rear deltoid fly's: 7.5's (3x12)

[Cshall98]

Progress Pics Since I haven't posted them for almost 2 months now:

Height: 5'8 Weight: 126.2 lbs

[teenguru88]

How much are you eating?

[Cshall98]

Been busy so haven't had time to log, but here's the last two workouts:

Yesterday's Workout:
Todays Workout:
Bench Press: 135lbs (3x3), 115lbs (2x10)
Incline Barbell Bench: 110lbs (3x7)
Seated Dumbell OHP: 35's (3x8)
Cable Crossovers: 55lbs (3x8)
Skullcrushes: 50lbs (3x8)
Close-Grip Bench Press: 85lbs (3x9)
Lateral Raises: 17.5's (3x10)

Shoulders got stronger I noticed, which I'm glad about because all my lofts for shoulders always are the slowest to improve. Hoping i can bring my bench back up to 1 plate for 3x5 again next workout.

Todays Workout:
Dumbell Rows: 50's (4x8)
Lat Pulldown: 135lbs (3x10)
Rows Machine: 110lbs (3x10)
Standing EZ-Bar Curls: 70lbs (2x6), 60lbs (2x10)
Seated Hammer Curls: 20's (3x8)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (9,8,6)
Rear deltoid fly's: 7.5's (3x12)

Can't deadlift or squat rn because I pulled a hamstring. I have had a real frustrating last few months with pulled muscles, which is really causing me to spin my wheels on all my major compounds .

How much are you eating?

About 100 cals over my maintenance level, which is 2900. (I am rather active atm so I still maintain around 126-127lbs on that level). Planning on going for a more full on bulk when summer ends (maybe 300 cals over maintenance or so), but for now that's what I'm sticking with.

[Cshall98]

Bench is increasing ever-so-slightly, and hoping to get up to a 160 by the end of august. Quite like doing drop sets after going heavy, so I might stick with that for a while.

Todays Workout:
Bench Press: 135lbs (3x4), 140lbs (1x2), 1x 145lbs, 115lbs (2x10)
Incline Barbell Bench: 110lbs (2x7), 100lbs (2x10)
Seated Dumbell OHP: 35's (3x6)
Cable Crossovers: 50lbs (3x8)
Skullcrushes: 50lbs (3x8)
Close-Grip Bench Press: 85lbs (3x9)
Lateral Raises: 15's (3x12)

[Cshall98]

Added back extensions because I'm still unable to deadlift atm. Also threw in some core work which I haven't done in a while.

Todays Workout:
Dumbell Rows: 50's (4x8)
Back Extensions: 25lbs (3x10)
Lat Pulldown: 135lbs (3x8)
Rows Machine: 110lbs (3x10)
Standing EZ-Bar Curls: 70lbs (2x7), 60lbs (2x10)
Seated Hammer Curls: 20's (3x8)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (7,7,6)

Planks: 4x 1 minute
Side Planks: 2x 1 minute
Cable Crunches: 60lbs (3x8)

[Cshall98]

Bench day. Brutal workout was absolutely brutal. Been pretty pissed at myself for taking it way too easy on my diet recently, and also pissed that I can't do squats or deadlifts right now, so I really pushed myself to the limits. Hit a 135 for 3x5 bench (which was at 3x3 last chest day). After that, I failed a 150, but I took a breather returned to the bench and lifted it.
The reason I'm pretty happy with this training session is because last time I was 126 pounds I was barley benching 120 for 3x5; so when I slowly gain weight back I should be stronger than I was then was the last time I was 135 pounds. So pretty great workout today.

(video of first set of 135 bench below).



Along with this, added a heavy set of incline bench, upped reps on db ohp, skullcrushers, and cable crossovers.

Todays Workout:
Bench Press: 135lbs (3x5), 1x 150lbs, 115lbs (2x10)
Incline Barbell Bench: 110lbs (2x7), 115lbs (1x3)
Seated Dumbell OHP: 35's (3x8) (added 2 reps on each set)
Cable Crossovers: 50lbs (3x10) (added 2 reps on each set)
Skullcrushes: 50lbs (3x10) (added 2 reps on each set)
Close-Grip Bench Press: 85lbs (3x10)
Lateral Raises: 15's (3x12)

[Cshall98]

Was a little low on energy because I was training fasted today. Lifts pretty much stayed the same except I upped back extensions by 10 pounds and managed 3x8 for 70 pound ez-bar curls.

Todays Workout:
Dumbell Rows: 50's (4x8)
Back Extensions: 35lbs (3x10)
Lat Pulldown: 135lbs (3x8)
Rows Machine: 110lbs (3x10)
Standing EZ-Bar Curls: 70lbs (3x8)
Seated Hammer Curls: 20's (3x8)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (7,7,6)

[Cshall98]

Been late with updates, sorry bout that. Anyway, been training fasted for the past few days and actually I'm starting to like it better. I felt more focused and more motivated while working out in the early morning without any food in my system.

Improved weight on incline bench, and reps on skullcrushers.

Yesterdays Workout:
Todays Workout:
Bench Press: 135lbs (3x5), 1x 150lbs, 115lbs (2x10)
Incline Barbell Bench: 110lbs (2x7), 115lbs (1x3)
Seated Dumbell OHP: 35's (3x8) (added 2 reps on each set)
Cable Crossovers: 50lbs (3x10) (added 2 reps on each set)
Skullcrushes: 50lbs (3x10) (added 2 reps on each set)
Close-Grip Bench Press: 85lbs (3x10)
Lateral Raises: 15's (3x12)

Todays Workout:
Dumbell Rows: 50's (4x8)
Back Extensions: 35lbs (3x10)
Lat Pulldown: 135lbs (3x8)
Rows Machine: 110lbs (3x10)
Standing EZ-Bar Curls: 70lbs (3x8)
Seated Hammer Curls: 20's (3x8)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (10,10,7) (big increase in reps )

Pulled hamstring is still bothering the sh*t out of me so I'm gonna have to miss one more leg day.
Hoping i'll be able to do some light deadlift next back day.

[Cshall98]

Slow updates have been slow, sorry bout that been busy. Still been lifting on a daily basis, but pulled hamstring is still bothering me, so still unable to train legs atm.

[Cshall98]

When you return to your gym after taking two days off and they installed a new bench platform and are in the midst of installing a new squat rack





Going to start updating the log regularly again, just been really busy lately so I haven't had the time. Planning on doing a weigh in tomorrow morning as well.

Todays workout:
Rows: 115lbs (3x5)
Back Extensions: 45lbs (3x10) (10 pound increase)
Lat Pulldown: 145lbs (3x8) (10 pound increase)
Rows Machine: 120lbs (3x10) (10 pound increase)
Standing EZ-Bar Curls: 70lbs (3x8)
Seated Hammer Curls: 22.5's (3x8) (5 pound increase)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (9,8,7)

[Cshall98]

Same 135 for 3x5 on bench + a max of 150. Felt soooooo much better on a platform rather than a carpet. Improved leg drive x1000.

Also, new weigh in today at 123.6 pounds

Todays Workout:
Bench Press: 135lbs (3x5), 1x150lbs, 115lbs (2x10)
Incline Barbell Bench: 115lbs (3x5), 105lbs (1x8)
Seated Dumbell OHP: 40's (2x4), 37.5's (2x6)
Cable Crossovers: 50lbs (3x10)
Skullcrushes: 50lbs (3x10)
Close-Grip Bench Press: 85lbs (3x10)
Lateral Raises: 15's (3x12)

[Cshall98]

Tried deadlifts again today, but I jumped the gun by thinking my pulled hamstring was healed and it hurt like a b*tch (and still does now ).

Todays workout:
Deadlifts: 5x135, 4x245, 4x245
Rows: 115lbs (3x5)
Lat Pulldown: 145lbs (3x8) (10 pound increase)
Standing EZ-Bar Curls: 70lbs (3x8)
Seated Hammer Curls: 25's (3x8) (5 pound increase)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (9,8,7)
Pace-pulls: 80lbs (3x12)

[Cshall98]

Sh*tty bench day. Barely mustered 135 for 3x5, failed a 150, and was also down a few reps on my drop sets. Was really low on energy today, real sluggish wasn't at all feeling motivated. Strength hasn't really been progressing great, but I guess I should expect that when I'm unable to do 2 of the 3 big lifts atm.

Todays Workout:
Bench Press: 135lbs (3x5), 115lbs (2x10)
Incline Barbell Bench: 115lbs (3x5), 105lbs (1x8)
Seated Dumbell OHP: 37.5's (3x7)
Cable Crossovers: 50lbs (3x10)
Skullcrushes: 50lbs (3x10)
Close-Grip Bench Press: 85lbs (3x10)
Seated Single Arm Lateral Raises: (new exercise) 10lbs (3x10)

Also, been a month since I posted any progress pics, so:

[Cshall98]

Back day. Deadlifts hurt my hamstring to much, still not plucking healed. Squats are still out of the question and it sucks .

Todays Workout:
Dumbell Rows: 55's (4x8)
Back Extensions: 45lbs (3x10)
Lat Pulldown: 145lbs (3x8)
Rows Machine: 120lbs (3x10)
Standing EZ-Bar Curls: 70lbs (3x10)
Seated Hammer Curls: 20's (3x10)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (8,7,7)

[Cshall98]

Finally hit 145 for 2 reps. First time I've every done that. PR . kept the same weight for most for all my lift besides that.



Todays Workout:
Bench Press: 135lbs (3x5), 2x150lbs, 115lbs (2x10)
Incline Barbell Bench: 115lbs (3x5)
Seated Dumbell OHP: 37.5's (3x6)
Cable Crossovers: 50lbs (3x10)
Skullcrushes: 50lbs (3x10)
Close-Grip Bench Press: 85lbs (3x10)
Lateral Raises: 15's (3x12)

[Cshall98]

since I forgot to post:

yesterdays workout:
Dumbell Rows: 55's (4x8)
Back Extensions: 45lbs (3x10)
Lat Pulldown: 145lbs (3x8)
Rows Machine: 120lbs (3x10)
Standing EZ-Bar Curls: 70lbs (3x10)
Seated Hammer Curls: 20's (3x10)
Barbell Shrugs: 70's (4x10)
Pull-Ups: (8,7,7)

[Cshall98]

After making a "bench form check" thread I now started benching with more retracted scapula's and a different elbow position. felt so much better. My chest felt more worked instead of my shoulders, the weight felt lighter, and the lift felt smoother. Also, achieved a 155 bench, which I've been working on getting for a while now.





Todays Workout:
Bench Press: 135lbs (3x5), 1x150lbs, 1x155lbs, 115lbs (2x10)
Incline Barbell Bench: 115lbs (3x5) 105lbs (1x8)
Seated Dumbell OHP: 37.5's (3x7)
Cable Crossovers: 50lbs (3x10)
Skullcrushes: 50lbs (3x10)
Close-Grip Bench Press: 85lbs (3x10)
Lateral Raises: 15's (3x12)

[Cshall98]

Been busy lately, but going to continue logging now, especially because I can finally do legs again without any pain in my hamstring. So, what I'm trying to do now that summer's over is start bulking again, and improve on my lifts quicker.

The plan: Aim to gain 1-2 pounds a month, through eating 2700 (tdee calculated and it's ~200 over) a day, and when my lifts or weight stalls add another 100 to that number.

Continuing my current routine, although am planning on switching squats and deadlifts to 3x3 instead of 3x5, and keeping everything else in the rep ranges they are in.

Goals for the start of 2017: (as long as I don't get f**king injured again)

a 225lb squat
a 185lb bench
a 315lb deadlift

Todays Workout:
Bench: bar x5, 75x5, 135 (3x5), 145x2, 155x1, 160x1 (pr)
Incline Bench: 115 (3x5)
Dumbell OHP: 40's: (3x6)
Cable Fly's: 60 (3x7)
Skullcrushers: 60 (3x5)
Tricep Pushdown Machine: 150 (3x7)
Lateral Raises: 15's (3x12)

[Cshall98]

First time training legs in 6 weeks and holy hell did it feel awkward. Still managed 135 for 3x5 on squats (i have no idea how), and now my legs are absolutely killing me. Haven't felt this sore in a long time.

Todays Workout:
Squats: bar x5, 95x5, 135 (3x5)
Leg Press Machine: 250 (3x5)
Leg Extentions: 170 (3x8)
Leg Curls: 90 (3x8)
Planks: 3x1 minute

[Cshall98]

My legs were so sore today after my first leg workout in 6 weeks. Every step was painful. Did arbitrary amount of foam rolling and stretching to try my best to loosen up before deadlifts. Both were excruciating but helped a ton. Managed 255 for deadlifts for 2x5 and a max out at 275. Hoping my "noob gains" will kick in again and i'll be back to 275 asap.

Video of my first set:



Todays Workout:
Deadlifts: 95x5, 185x5, 255 (2x5), 275x1
Machine Rows: 130lbs (3x8)
Lat Pulldown: 150lbs (3x8)
Standing EZ-Bar Curls: 80lbs (2x5), 70lbs (2x8)
Seated Hammer Curls: 25's (3x7)
Barbell Shrugs: 70's (4x12)
Pull-Ups: (9,7,6)

[Cshall98]

Weak workout yesterday, (forgot to log it), was expecting to have improved on bench but still stuck at 135.


Todays Workout:
Bench: bar x5, 75x5, 135 (3x5)
Incline Bench: 115 (3x5)
Dumbell OHP: 40's: (3x6)
Cable Fly's: 60 (3x7)
Skullcrushers: 60 (3x5)
Tricep Pushdown Machine: 150 (3x7)
Lateral Raises: 15's (3x12)

[Cshall98]

As for today, same leg workout as last time, felt a little easier as my nervous system adapts.

Todays Workout:
Squats: bar x5, 95x5, 135 (3x5)
Leg Press Machine: 250 (3x5)
Leg Extentions: 170 (3x8)
Leg Curls: 90 (3x8)
Planks: 4x1 minute

[Cshall98]

Been a while since I last posted itt, been busy af, still lifting but haven't been logging. I plan to give updates on this log more often, but not going to be posting every single workout.

Lifts:

Squats:

Been lifting legs again, first time in around two months, and getting "newb gains" on my squat again has shown me how fast I can improve. I'm now doing 3x3 squats with 165 pounds, and incorporating much more foam rolling, stretching, dynamic warmups and warmup sets to my squat days.

1 rep max: 185

Bench:

Been working on my lagging bench soooo much more. Watching videos on the correct way to use leg drive, and how to really tighten my upper back while benching. When I was last logging I was stuck at a 135 bench for 3x5 for the longest time, now I'm at 155 for 3x5, and have a new max of 175.

1 rep max: 175

Deadlift: Not going to start these up till at least December, making sure my hamstring is completely healed up beforehand. Soinstead i've been doing barbell rows, and It's been working pretty well so far.

Nutrition

My goal is to gain around 1-2 pounds a month, and at the moment 2700 calories is the amount I need. Whenever I find my lifts are stalling, ill bump that number up by 100.

ATM my bodyweight is around 129-130 pounds.

[Cshall98]