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10-20-2012, 07:37 PM #4171
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10-20-2012, 07:44 PM #4172
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10-22-2012, 07:08 PM #4173
(1) Bench Press
45 x 10
135 x 10
225 x 5
275 x 5
315 x 3
345 x 3
365 x 3 ezzy peezzy lemon squizzy
385 x 1
405 x 1
(2) OHP
135 x 5
185 x 5
205 x 3
225 x 3
245 x 3
255 x 2 + 1 push press
(3) CGBP
225 x 5
245 x 5
275 x 5
295 x 5 I may as well have been on the GWB because this was a easy pass
(4) T-BAR ROW
2 plates x 5
3 plates x 5
4 plates x 5
5 plates x 10 my big, thick and sweaty hands made mah grip give out early.
all in all solid workout.
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10-22-2012, 07:24 PM #4174
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10-22-2012, 07:31 PM #4175
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10-22-2012, 07:46 PM #4176
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10-23-2012, 02:27 AM #4177
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10-24-2012, 02:14 AM #4178
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11-12-2012, 11:16 AM #4179
SATURDAY NOVEMBER 10, 2012:
(1) PAUSED BENCH:
45 x 10
135 x 10
225 x 5
275 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
(2) PAUSED HIGH BAR SQUAT:
45 x 5
135 x 5
225 x 5
275 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
MONDAY NOVEMBER 12, 2012:
(1) BENCH PRESS:
45 x 10
135 x 10
225 x 5
275 x 5
315 x 5
335 x 5
(2) SOHP:
135 x 5
185 x 5
205 x 5
215 x 5
(3) VERY NARROW CGBP:
135 x 5
225 x 5
245 x 5
275 x 5 + 3 partials.
(4) STRICT BB ROWS:
225 x 5
245 x 5
275 x 5
295 x 5
(5) CHIN UP GRIP PULLDOWNS:
150 x 5
180 x 5
200 x 8
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11-12-2012, 11:39 AM #4180
Nice work man. Bench is strong as hell.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-13-2012, 03:55 AM #4181
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11-13-2012, 03:56 AM #4182
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11-13-2012, 05:24 AM #4183
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11-13-2012, 06:32 PM #4184
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11-13-2012, 06:36 PM #4185
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11-13-2012, 06:42 PM #4186
TUESDAY NOVEMBER 13, 2012: PM SESSION
(1) HIGH BAR SQUATS:
45 x 5
135 x 5
225 x 5
275 x 5
315 x 5
335 x 5
*started to GM the last couple of reps .
(2) SUMO DLS:
225 x 3
315 x 3
405 x 2
455 x 2
The 455 was hard as fuark (srs). This has to be one of the first times I have done sumo so this may very well be a PR. I have sore muscles that I never even knew I had. Oddly enough when I went to go rack the 455 I picked up conventional style and it flew up lolidunno.jpg
(3) RACK PULLS:
405 x 1
455 x 1
495 x 1
I was spent. IDK if it was the double sessions, low cals or just getting back into it but I had no stamina. Also, I couldn't pull 405 double overhand. This is probably because I have gotten fatter and my hands got bigger/more swollen. Always had a better grip the less fat I got. Also, the sorest muscle for me right now is my rear delts and lateral delts... lol da faq? It was actually painful to try and turn my steering wheel.
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11-13-2012, 06:43 PM #4187
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11-13-2012, 06:45 PM #4188
I apologize I havent read through all 4k replies. I think the first post said you work out at home though. Is that still true or did you join somewhere? Props for keeping up this journal man. 2+ years and going strong which isnt something I see a lot of. as you said a few posts up. consistency is key!
Only a life lived for others, is a life worthwhile.
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11-13-2012, 06:51 PM #4189
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11-13-2012, 06:53 PM #4190
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11-13-2012, 06:56 PM #4191
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11-13-2012, 07:03 PM #4192
Definitely know these feels. Well can't say I know about bar exam/application lol. Lifting is obviously important to you (only reason you have a journal this length) but as you know life is all about balance. Lifting is a lifestyle and it will always be here, don't kill other areas and opportunities of your life just to get a workout in. Unfortunately, sometimes you have to cut back and just maintain while you take care of other important things in your life. Spread yourself too thin and EVERYTHING will suffer. Keep pushing for improvement in all areas of life, while maintaining that balance. Don't beat yourself up if you don't get in as many sessions as you want man. From your numbers it doesent look like you are doing too bad anyway lol.
Only a life lived for others, is a life worthwhile.
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11-13-2012, 07:10 PM #4193
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11-14-2012, 01:55 AM #4194
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11-15-2012, 06:46 PM #4195
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11-15-2012, 06:53 PM #4196
THURSDAY NOVEMBER 15, 2012:
(1) PAUSED BENCH PRESS:
45 x 10
135 x 10
225 x 5
275 x 5
315 x 3
335 x 3
(2) KOLKOV PRESS OR W/E YOU *******S CALL IT:
45 x 5
135 x 3
Thats it was killing my RC you guys are cray for doing this exercise
(3) SOHP:
135 x 3
185 x 3
205 x 3
225 x 3
235 x 3
(4) DEAD ROWS: No straps
225 x 5
245 x 5
275 x 5
295 x 5
(5) PAUSED CGBP:
135 x 5
225 x 5
245 x 3
275 x 3
315 x 3 lol idk why my paused cgbp and paused bench are so close...all in the tris!
------ drop set: 225 x 10 TNG hard as fuark
(6) CHING UP GRIP PULLDOWNS:
150 x 8
180 x 8
200 x 8
---drop set 150 x 7 WG
(7) INCLINE NECK PRESS:
135 x 5 stopped after this...was sodomizing my RC
(8) LEANING CABLE LATERAL RAISES: (30 second rests btw sets)
30 x 12
30 x 10
30 x 8
(9) OH CABLE EXTENSIONS really slow and stretching
80 x 10
100 x 10
100 x 7
---drop set Cable Pushdowns rack (200) x 3 lol over estimated my strength
(10) SEATED CABLE ROWS:
150 x 17
(11) SEATED CABLE FLYES: focusing on stretch
50 x 10
100 x 8
CONSISTENCY!!! REALY MORNING FASTED CARDIO TOMORROW AND LEGS/BIS/TRAPS/FOREARMS!!1!!!1
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11-15-2012, 07:16 PM #4197
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11-16-2012, 03:56 AM #4198
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11-16-2012, 07:54 AM #4199
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11-16-2012, 07:58 AM #4200
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