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04-17-2013, 06:09 PM #181
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04-19-2013, 12:19 PM #182
Weighed myself this morning at 209. Am usually around 205-206, but I guess those pounds kind of creeped up within the past month or so. With clothes, water, food, etc I'm probably around 212ish in the gym.
Squat:
2x5x45
1x5x135
1x5x220
1x3x260
1x2x295
1x3x320 <-- PR
Farted loudly on the 2nd rep for 260. Need to stop eating too soon before working out. 320 was heavy, but I had 1-2 more reps in the tank but did not do them for some reason. PR anyway (on squats, not farts).
Standing Press:
2x5x45
1x3x80
1x2x105
3x5x120
Presses heavy, but 3x5.
Pull-ups (assisted):
1x8.8x(BW-16)
1x6x(BW-16)
1x4.6x(BW-16)
Pull-ups heavy.
Barbell curl:
1x10x55
1x6x55
1x6x55
LESS reps than last week. Not sure what is going on with curls. Maybe I should not do them after pull-ups.
Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):
1x10x60
1x7x60
1x7x60
Skulls alright.Last edited by therorschach; 04-19-2013 at 12:28 PM.
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04-22-2013, 10:49 AM #183
4/22/13, 12:00;pm,
Did not get a lot of sleep last night. Tired, achey, not really looking forward to today's workout.
Squat:
2x5x45
1x5x135
1x5x185
1x3x225
1x2x265
5x3x290
Bumped the weight up but just did sets of 3 instead of 5 today. Squats were alright, but calf pain was more prominent then usual today.
Bench Press:
2x5x45
1x5x110
1x3x145
1x2x170
3x5x185 <-- PR
Bench was very heavy. ROM for the last 2 reps of the 2nd to last set was a bit higher than I wanted, but reps on the last set was much better. PR.
Chins-ups:
1x3.8xBW <-- PR
1x2.8xBW
1x2.8xBW
Did chins in the squat rack (lol) this time instead of the assisted machine (well, without the assistance). Noticed on the 1st set my legs still tend to shoot up like I'm doing a freakin leg raise or something. Tried to keep my lower body tucked in and with dead hang. Reps on the next sets were a bit better.
Weighted Hyperextensions
2x10x25
Hypers alright.ᕕ( ᐛ )ᕗ
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04-24-2013, 11:37 AM #184
4/24/13, 12:30pm
Squat:
2x5x45
1x5x135
1x5x185
2x5x225
Squats alright.
Standing Press:
2x5x45
1x3x80
1x2x105
3x5x122.5 <-- PR
Presses much easier than expected. Was kind of surprised when the first rep of 122.5 flew up faster than expected. PR.
Deadlift:
2x5x135
1x5x185
1x5x225
1x3x275
1x2x315
1x5x345
DLs heavy.
Dips:
BWx9
BWx9
Dips tough.Last edited by therorschach; 04-24-2013 at 12:01 PM.
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04-26-2013, 11:39 AM #185
Ugh.
Squat:
2x5x45
1x5x135
1x5x225
1x3x275
1x2x300
1x3x325 <-- PR
Squats alright. PR.
Bench Press:
2x5x45
1x5x110
1x3x145
1x2x170
1x4x187.5 <-- PR
1x3x187.5
1x3x187.5
Bench again a disaster. Ugh. PR, I guess.
Pull-ups (assisted):
1x8.9(BW-16)
1x5.8x(BW-16)
1x3.8x(BW-16)
Pull-ups tough. Ugh. Still not beating any reps.
Barbell curl:
1x11x55
1x8x55
1x7x55
Curls tough.
Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):
1x11x60
1x8x60
1x7x60
Skulls tough.
Dip Station Bent Leg Raise:
1xBWx15
1xBWx12
Meh.ᕕ( ᐛ )ᕗ
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04-29-2013, 11:18 AM #186
4/29/13, 12:30pm
Did not get a lot of sleep last night again. Time for volume squats!
Squat:
2x5x45
1x5x135
1x5x180
1x3x220
1x2x250
5x5x275
Squats alright. Lowered the 5x5 weight.
Standing Press:
2x5x45
1x3x85
1x2x110
3x5x125 <-- PR
Presses heavy as a f*ck. Barely got all reps on the last set. PR.
Chins-ups:
1x4.5xBW
1x3xBW
1x3xBW
I still suck at chins. Barely getting my head over the bar. I guess I just have to keep doing them.Last edited by therorschach; 04-29-2013 at 02:23 PM.
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05-03-2013, 12:09 PM #187
5/6/13, 12:30pm
Missed Wed's workout due to work. Well, I guess I could have gone after work, but msdgsdgs
Squat:
2x5x45
1x5x135
1x5x225
1x3x275
1x2x305
1x2x330 <-- PR
Chickened out on the last set. Could have gotten more rep. Will aim for 3-5 reps next week.
Bench Press:
2x5x45
1x5x110
1x3x145
1x2x170
1x4x187.5
1x3x187.5
1x4x187.5
Bench still a disaster. At this point, it's another reset, changing programs, or give it one more shot.
Pull-ups (assisted):
1x8.9(BW-16)
1x6.5x(BW-16)
1x4x(BW-16)
Pull-ups still tough.
Dips:
1x11xBW
1x8xBW
Dips.
Barbell curl:
1x12x55
1x8x55
1x6x55
Curls tough.
Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):
1x11x60
1x8x60
1x8x60
Skulls tough.Last edited by therorschach; 05-03-2013 at 12:52 PM.
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05-06-2013, 11:24 AM #188
5/6/13, 12:30pm
Got a decent amount of sleep for once on a Sunday night. However, did not have a lot of carbs this morning, only some blueberries and strawberries. Was going to eat some oats, but forgot to bring a bowl to work.
Squat:
2x5x45
1x5x135
1x5x180
1x3x225
1x2x250
5x5x275
Squats heavy, but nice and tight form.
Standing Press:
2x5x45
1x3x80
1x2x105
1x5x127.5 <-- PR
1x3x127.5
1x3x127.5
Presses heavy. Reps 3 and 4 for the last 2 sets did not want to happen. Ugh. Every time I add 2.5lbs to the presses lately, it feels like I'm adding a piano or something. PR, I guess.
Chins-ups:
1x4.8xBW
1x3.6xBW
1x2.8xBW
I still suck at chins.
Weighted Hyper extensions:
2x10x25
Hypers alright.ᕕ( ᐛ )ᕗ
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05-08-2013, 11:16 AM #189
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05-10-2013, 11:55 AM #190
Squat:
2x5x45
1x5x135
1x5x225
1x3x275
1x2x305
1x5x320
Top set heavy. Bar speed for last rep was reeeeeaaaallllllly slow. PR for reps, I guess. Also need to do one more warmup set between 135 and 225.
Standing Press:
2x5x45
1x3x85
1x2x110
1x5x127.5
1x3x127.5
1x4x127.5
1x9x95
Ugh. Still no 3x5. F*cking presses. Ugh. UGH.
Did a drop set for 95lbs. 95lbs once felt heavy as f*ck and now it is not that heavy.
Pull-ups (assisted):
1x8.7(BW-16)
1x6.6x(BW-16)
1x5x(BW-16)
Ugh, still can't progress on pull-ups.
Barbell curl:
1x12x55
1x7x55
1x6x55
Really hit a wall with curls.
Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):
1x12x60
1x10x60
1x8x60
Skulls still progressing decently.Last edited by therorschach; 05-10-2013 at 12:46 PM.
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05-13-2013, 10:46 AM #191
5/13/13, 12:00pm
Squat:
2x5x45
1x5x135
1x5x185
1x3x225
1x2x250
3x5x280
Did 3x5 instead of 5x5 this week for "volume day". Squats alright.
Bench Press:
2x5x45
1x5x100
1x3x130
1x2x155
3x5x172.5
Bench ok. Still heavy, but decent form and bar speed.
Chins-ups:
1x4.5xBW
1x3.6xBW
1x2.8xBW
Not really "progressing" on chins as much as I thought. Last 2 reps on the 1st set were just below the bar. Tried holding the last partial rep of the 2nd set for 2 secs and the last rep of the 3rd set for 4 sec. Might try negatives as well next week.ᕕ( ᐛ )ᕗ
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05-15-2013, 11:56 AM #192
5/15/13, 12:00pm
Squat:
2x5x45
1x5x135
1x5x185
2x5x220
Squats.
Standing Press:
2x5x45
1x5x85
1x2x110
1x5x127.5
1x4x127.5
1x2x127.5
Presses were a bunch of sh*t buttholes today. They were worse than last week. Still no 3x5. Do I another reset (aka Press Reset #235235)? Ugh. UGH.
Deadlift:
2x5x135
1x5x185
1x5x240
1x3x290
1x2x330
1x5x355
DLs heavy. I tend to rush through these in order to get them over with. Took my time today and rested long enough. Top set was heavy (of course) but decent bar speed and form. PR for reps, I guess.ᕕ( ᐛ )ᕗ
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05-17-2013, 12:50 PM #193
5/17/13, 12:00pm
Squat:
2x5x45
1x5x135
1x5x225
1x3x275
1x2x305
1x2x325
1x2x325
Squats were heavy. Too heavy. Wanted to do a set of 5 for the top set, but ended up doing 2 doubles instead. Ugh.
Bench Press:
2x5x45
1x5x100
1x3x135
1x2x160
3x5x175
Bench heavy, but still good form, control. Bar speed kind of slow on the very last rep.
Pull-ups (assisted):
1x8x(BW-16)
1x6x(BW-16)
1x5x(BW-16)
Pullups tough.
Barbell curl:
1x10x55
1x8x55
Curls still tough.
Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):
1x10x65
1x8x65
Skulls alright.ᕕ( ᐛ )ᕗ
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05-20-2013, 11:05 AM #194
5/20/13, 12:30pm
Squat:
2x5x45
1x5x135
1x5x185
1x3x225
1x2x255
3x5x280
Was supposed to do 5x5, but pussied out based on energy levels and warmup set feelsy-woos. Squats were good, nice and tight form. On completion of the 3rd set, I probably could have done 2 more sets but had to rest less than usual due to some bros who wanted to work in and do chins.
Standing Press:
2x5x45
1x5385
1x2x110
5x3x127.5
1x9x100
Instead of 3x5, I did 5x3 (5 sets of 3). Presses were pretty good and bar speed was pretty good on almost all sets. Did a drop set for 100 as well.
Chins-ups/Negatives:
BWx5/3
BWx3.8/4
BWx2/5
Tried something different today. For each set, I did as many chins as I could and then some negatives afterwards. Did 3 negatives on the first set, 4 on the 2nd set, and 5 on the last set. Negatives were alright, albeit tougher than I was expecting. Worked my forearms more than I would have liked.ᕕ( ᐛ )ᕗ
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05-22-2013, 11:47 AM #195
5/22/13, 1:00pm
Squat:
2x5x45
1x5x135
1x5x185
2x5x220
Swquatz.
Bench Press:
2x5x45
1x5x100
1x3x135
1x2x160
3x5x177.5
Bench heavy, but still good form, ROM, control.
Deadlift:
2x5x135
1x5x195
1x5x255
1x3x305
1x2x335
1x3x375 <-- PR
Wanted to do either 360 or 365 today. Picked 360 instead. When I got to "360", I did 3 reps but the bar speed was reeeallly slow so I stopped. After racking the weights, I realized I actually loaded 375 instead of 360.
Nice.
Dips:
BWx9
BWx7
Dips.ᕕ( ᐛ )ᕗ
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05-24-2013, 11:36 AM #196
5/24/13, 12:00pm
Squat:
2x5x45
1x5x135
1x5x225
1x3x275
1x2x305
1x2x325
Squats heavy. Did less than last week - not good. Still having calf pain from squats. Also farted during one set. Thought a banana pre-workout would be a good idea but apparently not.
Standing Press:
2x5x45
1x3x90
1x2x115
1x4x127.5
1x4x127.5
1x4x127.5
Went for 3x5 again, but could only get 4 reps on each set. Ugh. @#%@#%
Pull-ups (assisted):
1x9x(BW-16)
1x6x(BW-16)
1x6x(BW-16)
Pull-ups tough.
Barbell curl:
1x8x60
1x7x60
Could not find enough magnet plates to do 55 so I tried 60 instead. Curls actually not too bad.
Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):
1x11x65
1x9x65
Skulls alright.ᕕ( ᐛ )ᕗ
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06-03-2013, 03:03 PM #197
6/3/13, 12:00pm
Got sick last weekend. Due to this and some calf pain from squats, decided to take a week off. Now I'm back. Thank you.
Squat:
2x5x45
1x5x135
1x5x185
1x3x225
1x2x250
3x5x275
I've developed some calf pain from squats which has lingered for a long while. It occured directly after squatting, due to having my knees track too forward past my toes and also bouncing off my calves from the bottom too often. I reassessed my form and discovered the bar position I've employed was much higher than what is expected for a low-bar squat. While I never really positioned the bar right on my traps, I usually had it below but above my spalua. I noticed pinching my shoulders back and creating that "shelf" did not really do much to secure the bar on my back because it was too high to begin with. Essentially, I've been doing kind-of-high-bar squats with low bar mechanics.
I lowered the bar on my back. Squats were not bad and I felt a little more comfortable using a slightly wider stance. Had red marks on my back as well.
Bench Press:
2x5x45
1x5x105
1x3x140
1x2x165
1x5x175
1x5x175
Even though I just took a week off, bench felt some much heavier. Form and ROM was good, but the worksets were so heavy I just did 2 worksets.
Chins-ups:
BWx3.8, held for 3 seconds on last rep
BWx2.8, held for 5 seconds on last rep
BWx2.8, held for 6 seconds on last rep
Did not do any negatives today, but on the last rep (always a aprtial) I held it for a certain amount of time and lowered slowly. Chins alright.ᕕ( ᐛ )ᕗ
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06-05-2013, 11:54 AM #198
Squat:
2x5x45
1x5x135
1x5x185
2x5x220
The bar ended up tearing up the f*ck out of my upper back on Monday, so low barring it kind of hurt today. Otherwise, squats good.
Standing Press:
2x5x45
1x5x85
1x2x105
1x5x120
1x3x120
1x3x120
Presses heavy.
Deadlift:
2x5x135
1x5x205
1x3x255
1x2x285
1x5x315
Was aiming for 360 but ended up doing 315 instead. DLs pretty light.ᕕ( ᐛ )ᕗ
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06-07-2013, 01:46 PM #199
6/7/13, 2:30pm
Got to the gym 2.5 hours later than expected and had just breakfast. Ugh.
Squat:
2x5x45
1x5x135
1x5x185
1x3x225
1x2x255
3x5x280
Squats a little heavy, but alright. Bar speed a bit slow on the last few reps of the last set. Still need to get used to low bar position.
Bench Press:
2x5x45
1x5x100
1x3x135
1x2x160
3x5x175
Bench was heavy, but better than Monday.
Pull-ups (assisted):
1x7x(BW-16)
1x5x(BW-16)
1x4x(BW-16)
Pull-ups tough.ᕕ( ᐛ )ᕗ
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06-10-2013, 10:30 AM #200
Squat:
2x5x45
1x5x135
1x5x190
1x3x225
1x2x260
3x5x285
Squats good, better than last Friday. Getting more acclimated to the lowbar position.
Standing Press:
2x5x45
1x5x85
1x2x105
1x5x120
1x5x120
1x4x120
Presses heavy, A few more reps than last session, but no 3x5. Ugh.
Chins-ups:
BWx4, held for 3 seconds on last rep
BWx2.8, held for 6 seconds on last rep
BWx2.8, held for 7 seconds on last rep
Chins tough.ᕕ( ᐛ )ᕗ
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06-12-2013, 11:10 AM #201
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06-14-2013, 12:22 PM #202
6/14/13, 12:30pm
Squat:
2x5x45
1x5x135
1x5x185
1x3x235
1x2x265
3x5x290
Squats heavy.
Standing Press:
2x5x45
1x3x85
1x2x105
3x5x120
Presses heavy, but better than last time.
Pull-ups (assisted):
1x9x(BW-16)
1x7x(BW-16)
1x6x(BW-16)
Pull-ups not bad.
Barbell curl:
1x6x60
1x5x60
Curls heavy.
Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):
1x7x65
1x6x65
Skulls heavy.ᕕ( ᐛ )ᕗ
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06-17-2013, 10:51 AM #203
6/17/13, 12:00pm
Squat:
2x5x45
1x5x135
1x5x185
1x3x225
1x2x250
5x5x270
Squats alright. 5x5 for today.
Bench Press:
2x5x45
1x5x100
1x3x135
1x2x165
3x5x180
Bench heavy. Felt a slight pain in my left elbow which affected my confidence during the worksets.
Chins-ups:
BWx4.8, held for 7 seconds on last rep
BWx2.8, held for 7 seconds on last rep
BWx2.8, held for 9 seconds on last rep
Chins tough.
Dips:
BWx8
BWx7
Dips alright.ᕕ( ᐛ )ᕗ
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06-18-2013, 05:45 PM #204
6/18/13, 7:30pm
Cardio:
Jogging on treadmill. 5 minute warmup at 3.0mph, 30 minutes of 5.1 mph (not sure why 5.1 instead of 5.0) and then 5 minute cooldown at 3.0mph. Cardio wasn't too bad, especially since I haven't done any in almost a year.
Went to the gym near my home instead of the one I usually go to near work. They renovated it and added all sort of PL stuff. They even have a glute ham raise thingie.ᕕ( ᐛ )ᕗ
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06-19-2013, 11:02 AM #205
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06-21-2013, 11:03 AM #206
6/21/13, 12:00pm
Squat:
2x5x45
1x5x135
1x5x205
1x3x245
1x2x280
1x5x305
Squats heavy, but good. Nice and tight.
Bench Press:
2x5x45
1x5x105
1x3x140
1x2x165
3x5x182.5
Bench very heavy. Again, bothering my left elbow. Ugh. Gettin' real tired of your BS, bench press.
Pull-ups (assisted):
1x9x(BW-16)
1x6x(BW-16)
1x5x(BW-16)
Pull-ups tough.
Barbell curl:
1x8x60
1x6x60
Curls heavy.
Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):
1x9x65
1x7x65
Skulls heavy.ᕕ( ᐛ )ᕗ
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06-22-2013, 04:18 PM #207
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06-24-2013, 10:53 AM #208
6/24/13, 12:00pm
Squat:
2x5x45
1x5x135
1x5x175
1x3x215
1x2x245
5x5x270
Squats great today. Nice and tight, bar speed good, every workset nice. SQUATS.
Standing Press:
2x5x45
1x4x90
1x2x110
1x5x124 (Yes, 124)
1x5x124
1x2x124
1x1x124
Presses very heavy. On the 3rd workset, lost my footing and balance somewhat and could not get more than 2 reps - I racked the bar, paused a few seconds, and grinded one more rep. Ugh.
Chins-ups:
BWx4.8, held for 7 seconds on last rep
BWx2.8, held for 8 seconds on last rep
BWx2.8, held for 7 seconds on last rep
Chins still tough.Last edited by therorschach; 06-24-2013 at 12:35 PM.
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06-25-2013, 05:47 PM #209
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06-26-2013, 11:41 AM #210
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