Do I Even Lift?

**IronAddict7** · 09-21-2012, 09:52 AM

9/21/12: Pull
Pull-Ups- BWx1x6, 2x8
Swiss Rows- 135x3x10
BB Shrugs- 135x10, 185x10, 225x10, 245x3x10
A.)Swiss Curls- 75x3x10
B.)Reverse Flys- 25x3x10
Reverse EZ-Curls- 70x3x10

Notes: I felt horrible(Headache + Stomach) in the beginning of my workout but after my first set of Swiss Rows it went away almost entirely. Definitely getting those Pull-Up numbers up next time though. Happy with my progress, I don't seem to be close to stalling on any exercises as of right now.

**IronAddict7** · 09-23-2012, 10:39 AM

9/23/12: Repetition Squats
Squats- 215x5x5
SSB GM's- 120x5x5
GHR- 5x3x12

Notes: I chose more of a High-Bar form to squat with today so my stance was a good amount narrower. Whenever I squat with a wide stance, my knees always end up hurting because they cave in after I ascend from the bottom position. I'm assuming it's just a lack of flexibility but everything felt good today so I guess I chose right. The GM's were pretty tough on the 4th set and it always feels like my head's going to explode when I'm done with a set lol. I'm uploading a video of my 2nd or 3rd set to see how my form is.

**IronAddict7** · 09-24-2012, 12:24 PM

9/24/12: Repetition Bench
Floor Press- Warm Ups, 160x5x5
Log OH Press- 85x5x5
OH DB Exts.- 32.5x3x8
Rope P-Downs- 50x3x10

Notes: Used a wider grip then usual, I had my pinkies on the rings instead of having my hands 1 thumb length from the smooth part. Pressing felt real strong today though, I tried pushing with maximal force on each rep and 160 was flying up compared to 155 last week.

**IronAddict7** · 09-25-2012, 09:51 AM

9/25/12: Pull
Pull-Ups- BWx5x5
Swiss Rows- 140x3x10
BB Shrugs- 225x6, 255x6, 275x3x6
A.)Swiss Curls- 80x3x8
B.)Reverse Flys- 25x3x12
Reverse EZ-Curls- 75x3x8

Notes: I'm not sure what's going on with Pull-Ups lately, I've suddenly become terrible at higher rep sets so I 5 sets today to at least increase the volume. I'll just try and add at least 1 rep to the total each session. Everything else progressed well, I'm just lowering the reps for Shrugs which is why the weight is 30Lbs higher then last session.

**IronAddict7** · 09-27-2012, 09:07 AM

9/27/12 ME Deadlift
Conventional- 135x2x2, 225x2x1, 275x1, Add 1C/Side, 275x1, 305x1, 335x1, 355x1
1.5 Squats- 135x2x5, 165x2x5, 185x5
GHR- BWx3x10

Notes: Deadlifting went well, I hit a 30lb PR for a total of about 395Lbs at the top, still no issues with my grip giving out. My back was fried after DL's so I decided to do 1.5 Squats instead since I would use less weight, they're tough as hell. Vid of 355 should be up soon.

**IronAddict7** · 09-28-2012, 02:57 PM

9/28/12: ME Press
Log Press- Barx2x3, 85x3, 105x1, 125x1, 135x2
3Bd Press- 165x5x5
OH BW Ring Exts.- 4x10
Rope Push-downs- 55x3x6

Notes: I really wanted to test my strength with the log and my gawd was I disappointed lmao cleaning up the 135 was almost impossible. Definitely shouldn't have tried it the day after heavy DL's. I'm gonna max on OHP with a Barbell next week and see how big the difference is. OH DB Exts. make my elbows feel like they're about to snap so I tried BW OH Exts with rings and they caused no pain whatsoever, and hit my Tri's pretty hard. I'll lower the Rings a little each week, thus increasing resistance.

**IronAddict7** · 09-29-2012, 10:23 AM

9/29/12: Pull
Pull-Ups- 4x5, 1x6
Swiss Rows- 145x3x10
Shrugs- 280x3x6
A.)Swiss Curls- 80x2x9, 1x10
B.)Reverse Flys- 25x3x13
A.)Reverse EZ-Curls-75x3x10
B.)BW Ring Face Pulls- 3x12

Notes: So I decided to take a video of my 4th set of Pull-Ups just to see how my form actually was. I immediately noticed that I don't even use half of my full ROM on the eccentric portion and I didn't fully get my chin over the bar so I made sure I almost came to a dead hang on the last set, gotta work on that. Everything else progressed and I decided to add in BW Face Pulls with the rings since my Rear Delts are non-existent imo.

**IronAddict7** · 10-01-2012, 04:16 PM

10/1/12: Repetition Squat
Squat- Warm Ups, 225x3x5
GHR- BWx3x12
Hypers- 45x3x12

Notes: Ehh, okay session. I'm going to add another set of 5 next time for squats, my back was giving me issues today which is why I also replaced GM's with Hypers.

**IronAddict7** · 10-02-2012, 09:02 AM

10/2/12: Push
Incline Bench- 115x3x8
Incline Ring Push-Ups- BWx3x8
Reverse Band Press- 155x5x5
OH Ring Exts.- BWx3x10

Notes: So I've decided to make some pretty significant changes to my routine. I'm pretty beat up from lifting heavy twice a week and since I don't plan on competing in Pling anytime soon, I don't think it's worth it to train like a Powerlifter right now. My weight has stagnated for quite some time and frankly, I need more muscle lol. I haven't trained strictly for Hypertrophy in a while so this should be interesting. For the Incline Benching, I had my middle finger on the ring which is really wide for me so I stayed light today. I'll be working up to 5 sets of 8 and then add weight and drop back down to 3x8. Same goes for the Incline Push Ups but for Reverse Band Pressing and Exts., I'll keep the same rep/set scheme and just try to continually add weight.

**IronAddict7** · 10-03-2012, 10:23 PM

10/3/12: Pull
Pull-Ups- BWx3x5, 1x6, 1x8
Swiss Rows- 150x4x10
BB Shrugs- 285x3x6
A.)Swiss Curls- 80x3x10
B.)Ring Face Pulls- 3x15, 1x12
Preacher Curls- 25x2x8

**IronAddict7** · 10-05-2012, 12:06 PM

10/5/12: Deadlift
Conventional- 135x2x2, 225x2, 275x1, 315x1, 345x1*

Notes: I'm so phucking pissed, on the 345 I hurt my right hamstring and had to end the workout there because everything I tried just made it hurt more. It's not a tear but most likely just a mild pull. I hate wasting an entire workout, I'm sure I'll be 100% before the next Legs session though. Good news is I got my Macbook Pro today and can finally get rid of a 6yr old Dell desktop I've been using lol Didn't even have Microsoft Office on the Dell so schoolwork was always a bit.ch.

**IronAddict7** · 10-06-2012, 09:05 AM

10/6/12: Press Day B
OHP- 95x3x6
Incline DB Press- 50x3x10
JM Press- 95x3x8
A.)Arnold Presses- 15x10, 25x10, 25x8
B.)Chain Side Laterals- 1Cx3x10

Notes: Productive session, I don't know if I'm going to keep the Arnold Presses though as I found them to be pretty awkward. It could just be bad form since I don't do them often but I'll bump the weight up another couple sessions and see how they feel. Other then that, I plan on keeping these exercises and adding 1 set each week until I hit 5x8 or 5x10 and then bump the weight up and back down to 3 sets.

**IronAddict7** · 10-07-2012, 11:05 AM

10/7/12: Pull B
Medium-Grip Pulldown- 140x3x8
Close-Grip CSR- 140x5x8
BB Shrugs- 265x6x6
A.)Ring Face Pulls- BWx2x12, 1Chainx2x12
B.)1-Arm Preacher Curls- 25x12, 2x10

Notes: Decided to do my B Pull Day just to vary things a little. It's not much different besides the first two movements. I upped the volume on Shrugs because I don't feel 3x6 is enough volume. Since 140x3x8 was so easy for Pulldowns, I'll go for 5x8 next time and progress like usual. Pretty much exactly what Ogus does lol hopefully I get similar results

**IronAddict7** · 10-09-2012, 09:19 AM

10/9/12: Push A
Incline bench- 115x4x8
Incline Ring Push-Ups- 2x12, 1Cx2x12
Reverse Band Press- 160x3x5
A.)Ring Face Pulls- 1x15, 1Cx2x15
B.)Chest Supported Cable Rows- 90x3x15
OH Ring Exts.- 4x12

Notes: Great session, I expect to be able to progress with this day for at least a month. I switched the order of my days so now I do Push,Legs,Pull in order to not take away from my Pull session because I think doing Upper Body the day before really phucked with my Pulling strength. I put my Adjustable Bench up against the base of my Lat Pulldown so now I can do Chest supported Cable Rows with the 48" Lat Bar that I used today in order to balance out my shoulders since I still am anteriorly dominant. Should be an intense Legs day tomorrow, I'm gonna kill it with some Front Squats to start things off.

**IronAddict7** · 10-10-2012, 08:26 PM

10/10/12: Legs A
Front Squat- 155x5x5
GHR- BWx3x12
Hypers- 25x3x20

Notes: I lifted after I worked which meant I was on my feet for 4 and a half hours so my hamstrings were kinda shot by the time I got home. The Upper Hamstring-Glute tie-in hurt so I kept the weights low but next time I'll probably go for 175x5x5 which should be cake. I'll also be doing GM's next time right after Front Squats. Still a good session though, just not the ideal situation.

**IronAddict7** · 10-11-2012, 12:44 PM

10/11/12: Pull B
CG Fat Neutral Pulldowns- 140x5x8
Chest-Supported CR- 100x5x10(48" Lat Bar)
BB Shrugs- 270x4x6
Ring Face Pulls- 1Cx3x12, BWx1x12
Preacher Curls- 25x3x12
Rope Hammer Curls- 50x2x8, 1x10

**IronAddict7** · 10-13-2012, 09:37 AM

10/13/12: Push A
Incline Swiss Press- 105x5x8
A.)Incline Ring Push-Ups- BWx2x12, 1Cx12,1x9
B.)CS 1-Arm Cable Row- 50x4x12
A.)Ring face Pulls- BWx3x15
B.)OH Ring Exts.- BWx3x12
EZ-Bar Band Push-downs- Double Pinkx4x12

Notes: I woke up with a lot of pain in my left shoulder so I tried out the Swiss Bar to avoid aggravating it and it went alright. None of the sets were real hard, but it hit my chest pretty good. I don't want to be using the same exact rowing exercise for this day and Pull B so I used the NG V-Bar Attachment with Fat Gripz on it and it was great. The way I set it up was perfect because I can get full ROM and I don't need to support myself throughout the sets since my chest is supported by my bench. For the last exercise, I doubled up pink EFS bands and put them around the band pegs on the top of the rack, then put the EZ-Bar through them and did Push-Downs like that. I'll get a video of doing them next time so you can actually get an idea of what they look like.

**IronAddict7** · 10-14-2012, 01:38 PM

10/14/12: Legs A
Front Squat- 175x4x7
A.)SSB GM's- 90x3x8
B.)Leg Exts.- 70x3x12
GHR- BWx3x12

Notes: Will do these later, no time now.

**IronAddict7** · 10-15-2012, 04:01 PM

10/15/12: Pull B
CG Neutral Pulldowns-150x5x8
Lat Bar Cable Rows- 110x5x10
A.)Crude DB Cleans- 15x12, 25x2x12
B.)Ring Face Pulls- 1x15,2x10
Cable Shrugs- 130x3x12
Preacher Curls- 25x3x12
Rope Hammer Curls- 50x3x10

Notes: Hit my back pretty damn hard today, I altered a few things though but they're minor. Since I had the bench already set up for the Cable Rows, I left the height adjustment where it was for Preacher Curls because it's more of an incline now and more similar to real ones. I also increased resistance on Face Pulls by moving my feet closer to where they're hung up(tough to explain) and they were considerably harder lol Bumping most things up next time, gotta keep this progression up.

**IronAddict7** · 10-16-2012, 10:31 AM

10/16/12: Push B
Incline DB Press-60x3x10
Seated DB Press- 40x3x10
Ring Push-Ups- BWx12, 1Cx10,1x8
A.)OH Rope Exts.- 20x3x10
B.)Chain Side Laterals- 1Cx4x12
2xPink Band Push-Downs- 3x12

Notes: I had to lift today since I literally will not have any time tomorrow because I'm going straight from school to work and I'm usually dead after work. I liked the way I set things up today, I kept the volume low but I will work up to doing 5 sets of every exercise, then bump the weight as usual. The issue I'm having is being consistent with my Macros, I aim for at least 3500 calories/day but the last few days I was almost 1,000 calories short and the 3 or 4 days before that I was over by 1,000. I'm not concerned with fat gains since I stay relatively lean no matter how much I eat so I really have to try and go over rather then being short.

I'm also gonna be buying a balance beam scale soon so I can actually start tracking my weight in an accurate fashion, plus I'll be more inclined to be consistent with it since it'll be like $160 lol I've been stuck in the 205-210 range for far too long.

**IronAddict7** · 10-18-2012, 12:52 PM

10/18/12: Legs A
Squats- 185x3x10
Snatch DL's- 185x4x4
GHR- 10x8, 10x2x10
Hypers- 35x2x20

Notes: I need to start doing 5x10 with Squats, I've been such a bi.tch with high reps since I rarely did them when I was doing Westside. Need to keep increasing the volume if I ever wanna break this weight plateau.

**IronAddict7** · 10-19-2012, 03:00 PM

10/19/12: Pull B
CG Neutral Pulldowns- 155x5x8
A.)Lat Bar CR- 115x5x10
B.)DB Cleans- 15x5x12
A.)Cable Shrugs- 140x3x12
B.)Face Pulls- 1x10, 2x12,1x10
Preacher Curls- 30x1x10, 2x8
Rope Hammer Curls- 50x3x12

**IronAddict7** · 10-20-2012, 06:58 AM

10/20/12: Push A
Incline Bench- 135x3x8
Incline Ring Push-Ups- BWx10, 1Cx8,10,12
A.)BB Front Raises- Barx3x12
B.)OH Ring Exts.- BWx3x12
A.)DB Front Raises- 15x2x12, 20x12
B.)Ez Bar 2xDouble Pink Pushdowns- 4x12

Notes: I didn't really have any shoulder issues with today's pressing so that's a good sign that I'm getting used to the higher volume. I'm really trying to balance out my Anterior and Posterior Delts but my shoulders are just small overall so I figured it couldn't hurt to throw in some Front Raises. Benching and what not was just not enough for my Front Delts, I feel like they've been the same size forever, hopefully that'll change soon though.

**IronAddict7** · 10-21-2012, 11:53 AM

10/21/12: Legs B
Squats- 205x3x10
Snatch-Grip Dl's- 205x4x2
GHR- 10x3x10
Hypers- 45x2x20

**IronAddict7** · 10-24-2012, 09:08 PM

10/22/12: Pull B
CG Neutral Pull-downs- 160x8,8,8,8,8
Lat Bar Rows- 120x10,10,10,10,10
Cable Shrugs- 145x12,12,12
Face Pulls- BWx15,15,15
Preacher Curls- 30x10,10,10
Rope Hammer Curls- 55x8,10,10

10/23/12: Push B
Incline DB- 65x10,10,10
4 Board Press- 185x6,6,6
Ring Push-Ups- 1Cx10,10,10
A.)1 Arm OH Cable Exts.- 25x8, 20x12,12
B.)Chain Side Laterals- 1.5Cx12,12,12,12
2xPink Band Push-downs- 12,12,11

10/24/12: Legs A
SSB Squats- 160x7,7,7,7,7,7,7
A.)SSB GM's- 120x8,8,8
B.)Leg Exts.- 125x12,12,12,12
GHR- BWx15,15
SSB Calf Raises- 120x12, 140x12,12,12

Notes: I've come to the conclusion that I now suck at Front Squats lol I used to go balls to the wall on them all the time and I once got 175x28 or 30. Idk what has gotten into me but I just can't hold the bar in that cross arm position anymore. I get unbalanced and it ****s with my groin for some reason. No matter, SSB Squatting crushes your Quads if you learn to push with them like during Leg Pressing.

**IronAddict7** · 10-25-2012, 01:02 PM

10/25/12: Pull B
CG Neutral Pull-Downs- 160x8,8,8,8,8
1-Arm Cable Rows- 70x8, 60x10,10,10
A.)Ring Reverse Flys- BWx12,12,12
B.)Cable Shrugs- 150x12,12,12
A.)Ring External Rotations- BWx12,12,12
B.)Preacher Curls- 30x10,10,10
Rope Hammer Curls- 55x10,10,10

Notes: I switched out Lat Bar Rows for 1-Arm Cable Rows so I can use full ROM. With the Lat Bar, it hits the back support for the bench so it's 3-4" short of full ROM. I also forgot to up the weight for Pulldowns, next time I'm definitely hitting 165x5x8. Other then that mishap, everything else went good and I'm still gradually progressing on just about everything.

Edit- I replaced Ring face Pulls with Reverse Flys because I really need to build up my middle traps, plus the External Rotations took care of my rear delts.

**IronAddict7** · 10-26-2012, 10:54 AM

10/XX/12: Push A(2:00-3:15)
Swiss Press- 145x8,8,8,8
Incline Ring Push-Ups- 1Cx10,10,10
A.)BB Front Raises- 55x10,10,12,12
B.)2xDouble Pink EZ Bar Pushdowns- 12,12,12,12
A.)Monster Band OH Exts.- 12, Add Pinkx12,12
B.)DB Front Raises- 25x12,12,12

10/26/12: Legs B(12:30-1:30)
Squats- 215x10,10,10
Deadlifts- 225x3,3,3
GHR- 10x12,12,12
SSB GM's- Barx20,20

Notes: I seem to have messed up the dates for like all of the last week and a half that's why I just put x's for Push A lol I hit legs today and it was pretty brutal compared to what I got myself used to. The second set of 215 had me gasping for air and it was a mental challenge for me to just get under the bar for the third set, wasn't close to failing any reps though. I liked how Squatting felt today, I had no sort of pain, my depth was 2-3" below parallel, and it hit my legs exactly as I had hoped it would. For my Push A, I'm definitely gonna take out one of the front raises because I don't want to create an even worse imbalance then before, i'll probably stick with DB's since they feel more comfortable.

Edit- I also don't use a belt for high volume squatting because it phucks with my hip flexors for some reason.

**IronAddict7** · 10-27-2012, 09:34 PM

10/27/12: Pull B(12:00-12:45)
CG Neutral Pulldowns- 165x8,8,8
1-Arm Cable Rows- 60x8,10,10
A.)Ring Reverse Flys- BWx12,12,12
B.)1-Arm Cable Shrugs- 75x12,12,12
A.)Ring Ext. Rots.- BWx12,12,12
B.)Preacher Curls- 30x10,10,10
Rope Hammer Curls- 60x10,10,10

**IronAddict7** · 10-28-2012, 10:57 AM

10/28/12: Push B(11:40-1:10)
Bench w/Pause- 155x6, Add 1C/Side, 155x6,6
Incline DB Press- 65x10,10,10,10,10
Ring Flys- BWx5,5
A.)Incline EZ-Bar Exts.- 65x10,10, Add 1C/Side, 65x10,10
B.)Chain Laterals- 1Cx12,12,12,12
A.)Band External Rotations- 12,12,12,12
B.)2xPink Band Push-downs- 12,10,7,8

Notes: I hadn't realized how long it's been since I benched with a full ROM and man my form was ridiculously unstable. I want benching to remain the first exercise on this day because I still want to go relatively heavy on it so I don't get weaker from training like a BBer. I've been trying to find an exercise that really hit the Long Head of the Triceps and was easy to track progress on and the Incline Extenstions I did today were perfect. They didn't hurt my elbows or anything and they crushed my Tri's. I couldn't really gauge progress with the Ring OH Exts. and the OH Rope Cable Exts. were pretty uncomfortable so hopefully this exercise will get my puny arm size up, it's pathetic compared to the rest of me lol except my calves, those are even worse.

**IronAddict7** · 10-29-2012, 11:12 AM

10/29/12: Legs B(12:40-1:35)
SSB Squats- 180x10,10,10
A.)Leg Exts.- 130x12,12,12,12
B.)SSB Calf Raises- 120x12,12,12,12
GHR- BWx20,20

Notes: I'm not gonna fix the dates for the last few weeks of lifting because I can't go back that far but I've lifted every single day since 10/11 lol Feel perfectly fine and the only downside is that I'm going through my Totalis quite a bit quicker

Thread: Do I Even Lift?

Thread Tools

Search Thread

Similar Threads

Do I even lift? (warning: pale+hairy)

Bookmarks

Bookmarks

Posting Permissions