My journey to becoming a sick kunt: ardee's lifting log

[ardee2124]

4/17: Legs

Squats

45x10
95x5
135x3

165x5
195x5
220x7 (PR!!)

135x10
135x10
135x10

Leg curls

90x10
90x10
90x10
90x10

Short and sweet. I only had about an hour until the gym closed. The PR was my priority. That might have been the most impressive set I have ever done. Will put up a video soon. Just decided to hit 60% squats for 3x10 after the main sets because my quads and glutes were destroyed from the heavy set.

Well deserved rest day tomorrow.

[ardee2124]

4/19: Pull

Weighted neutral chins

BW + 25x3

BW + 37.5x3
BW + 42.5x3
BW + 47.5x3 (PR. Easy, smooth, no more in the tank but the last rep was clean, not a grinder).

Dumbbell rows

85x8
85x6
85x6
85x6 (felt like sticking with the weight. Insane upper back pump after this)

T-Bar rows

100x10
100x10 (felt something off in my lower back after this. Decided to quit this exercise)

Body weight chins

BWx10
BWx8
BWx6 (insane that I can do 20 fresh, but after all this I'm reduced to this)

Hammer strength rows

250x8
250x6
180x12

I decided to call it quits here. I was exhausted, had a little hw to finish, and plus the farmer's walk + barbell curls I had left would somewhat put pressure on my lower back. I'm not taking any chances. It could just be DOMs, but I'm foam rolling and taking a muscle relaxant tonight.

Edit: 2 hours later, back feeling pretty good. I think it's nothing serious. I'll probably add the farmer's walk and curls to tomorrow's push session.

[ardee2124]

Ok, bad news. I woke up and lower back is phucked. Very tight.

I don't think it's going to be all that bad, I will call my PT later today, but at the very least, no gym today. The chlorzoxazone will losen it out enough to function within a couple of doses, so we'll see.

I'm trying not to panic. As I sit here typing this before my first class of the day I literally feel like such crap mentally because of this I just want to get back in bed and not get out the rest of the day. I thought I was done with this crap.

[Dan3317]

Sorry to hear that man. Take it easy, and you'll be back before you know it. I snapped up my lower back yesterday working in the garden, out of the heavy lifting I do, I snap myself up pulling weeds lol.

[ardee2124]

Sorry to hear that man. Take it easy, and you'll be back before you know it. I snapped up my lower back yesterday working in the garden, out of the heavy lifting I do, I snap myself up pulling weeds lol.

Thanks bro.

It's feeling better. I think it was just REALLY stiff in the morning because I was lying on it all night. I'll just take it day to day. It's probably just an erector strain, which is why it's really sore and stiff but not really painful. Chlorzoxazone works absolute wonders, lemme tell you that. Plus this bad boy:



Your pull session has me soooo jealous, there's literally nothing I want to do more right now than go back in and crush some pullups and rows I'm going to try and reduce the amount of time I spend on BB.com, it just makes me feel awful when I can't lift lol.

I'll keep you and whoever else is reading updated, I think I'll be back before the end of the week.

[ardee2124]

Rolling, stretching and medicine has helped a LOT. It's really only stiff in the mornings, full flexibility otherwise.

I could probably go in and do a push session today but I just want to give my CNS one more day. It's already been 2, I think one more day will allow me to kill it tomorrow.

Already looking ahead to legs on Friday, if squats go fine then this is nothing but a minor blip.

Edit: Itching for tomorrow. Feeling great. Rest is best.

[BARRY45]

In.

Let's get some injury free lifts going
reading your log made me a bit wary of my hamstrings..

[ardee2124]

4/24: Push

Bench

45x20
95x10
135x3

155x3
175x3
195x6 (PR)

175x7
155x7 (these were with minimal rest)

Incline bench

135x3
150x3
170x4 (honestly I was surprised I got even this after all that benching)

Dumbbell OHP

55x5
55x5
55x4 (I think I have 60s now if I don't do extra volume on bench/incline. I don't see the point in that though, I'm going to keep working with 50s and 55s until I have like 55x8)

Skullcrushers

65x8
65x8
65x8 (light as hell. 70 next time)

Lateral raises

15x20
15x18 (puuuuuumped)

Overhead rope pushdowns

60x10
80x10
80x7 (much better than regular pushdowns)

Facepulls

40x15
40x15
40x12

[ardee2124]

4/24: Legs

Squats

45x10
95x6
135x3
155x3

180x3
205x3
230x5 (PR) (one in tank)

Hack squats

2 pps x 8
3 pps x 6
4 pps x 5
4.5 pps x 5
4.5 pps x 5
4.5 pps x 5 (volume PR. I might attempt 4 plates + 35 next time)

Leg curls

95x10
95x10
95x10

Gym closed early on me again. I'm going to start going in way earlier on leg day, I want to get extra squat volume in.

I got invited to a sorority formal tomorrow, probably gonna take the day off and then hit up pull on Sunday (YES).

I think I have about 275 in me for squats.

[ardee2124]

I'm sick brahs the girl I went to the formal with wanted to hang out outdoors after, and I gave her my jacket as a courtesy because it was cold as phuck. Woke up this morning with a fever and bad sore throat/cold. Hopefully gone by tomorrow.

I'm just trying to eat as much as possible to keep energy levels.

[ardee2124]

4/28: Pull

Wasn't feeling absolutely 100% but I really wanted to get a lift in. It went decent.

Weighted neutral grip chins

BWx5
BW + 25x3

BW + 40x5
BW + 45x3
BW + 50x3 (PR!)

BW+25x5

Dumbbell rows

85x6
85x6
85x6
85x6 (easy, clean and no grinding. I think I got 90s next time. I think I have gotten really good at these).

Hammer strength rows

230x8
230x8
230x8 (I avoided T-Bar rows today because those absolutely kill me every time and I didn't want to push myself to the absolute limit today)

Body weight chins

BWx8
BWx8
BWx6

Farmers walk around the DB rack

75s
75s
75s (faster)

Barbell curls

70x8
70x6
70x5

Here's the pump I got going on after this:



I have no clue why my delts look big in this but I'm not complaining. I guess the high rep laterals are doing something. Really need to bring up the rear though, I'm going to include the famous facepull/rear raise/external rotation circuit in push tomorrow.

[ardee2124]

4/29: Push

Bench

45x12
95x6
135x3

160x5
185x3
205x3 (PR, but pissed af. I screwed up the unrack, my spotter let go too quickly so I was off balance to start, had to use a bunch of energy to correct the wobble. I should've had 5. I have 195x6, no way should I lose 3 reps for 10 lbs. I'm going to do multiple sets of 205 after both my next push sessions to get used to this weight)

185x5
185x5 (easy)

Incline bench

140x5
160x3
180x4 (PR. Probably have this weight for 6-7 fresh. Considering I have 185x7 on flat I don't honestly feel like my incline is too far behind my flat at this point)

155x5
155x4 (another phuck up. Smacked the rack twice on the way up, I was so pissed at this point, concentration was shot)

Dumbbell OHP

50x8
50x8
50x7

Overhead tricep pushdown

90x8
90x6
70x10

Dumbbell lateral raises

20x10 (heavy for some reason)
15x15

Not happy with this session. I'm going to do extra sets of flat after the 5/3/1 sets every session, probably incline too. I need more volume. My back is growing so well because I absolutely pound it every time, I need to do the same for my chest).

[ardee2124]

5/1: Legs

Squats

45x8
45x8
95x6
135x3
165x3

190x5
225x3
245x3 (PR)

225x5
225x5

Hack squats

3 pps x 6
4 pps x 8
4 pps x 8
4 pps x 8

Leg curls

90x10
90x10
90x10
90x10

225 has never felt lighter. Not happy with the 245 set though. I think my 5/3/1 days' last set is always going to be difficult if I've never tried that weight before (and I haven't ever done 245 before to proper depth). I think singles and triples after my work sets and maybe even walkouts are crucial, just to get used to heavy weight. Was surprised how easy 4 pps was on hack squats though, I think I have 5 pps for 5 next time.

I still think that based on how easy the 225 was, it shows that 5/3/1 has been working for me.

[ardee2124]

5/3: Pull

BW Chinups

BWx15
BWx10
BWx10
BWx8 (I just about got a little sick of super low rep weighted chins, decided to take a break from them. Good thing too, these were a struggle. After the 15 set I was heaving, 20 used to be doable for me, now this took everything out of me. I wanna get back to being a body weight chin beast)

Dumbbell rows

90x5
90x5
90x5
90x5
65x15 (heck yeah. When I go home for the summer 90s are the heaviest dumbbell in the gym, I guess I'm going to do these Matt Kroc style and try and row like 90x15-20 at the end of the summer and come back and make everyone's jaw drop).

Bent over barbell rows

135x5
135x8
135x5
135x5 (I just decided to try these after a long time. I don't have a T-Bar system or hammer strength machine in my gym at home, I need something to do in addition to my Kroc rows. Felt pretty easy, lower back was fatigued from the DB rows though. Maybe I should do these first? Felt pretty easy though, I think 165 5x5 should be on the cards.)

Wide grip lat pulldowns

110x15
110x10
110x10 (strict form, no body English, touch chest at the bottom every rep and fully extend at the top)

Hammer strength rows

200x8
180x6
180x7 (so tired at this point)

Farmer's walk

80s
80s
80s (dropped these 3/4s of the way through, one of my calluses tore)

Hammer curls

30x10
30x8 (gym closed on me)

Wonderful session. When I get back home, weighted chins in the 6-8 rep range, Kroc rows and barbell rows will be my focus.

Stay tuned for tomorrow's push.

[Wicked12]

Yeah man, effing hamstrings. Caused my back issues from earlier, bane of my life.

How much deeper? When I take videos, I pause them when I hit bottom and I thought I was at parallel based on my knee and glute positioning.



Definitely willing to learn though, so lemme have it haha.

It's not based on your glute position though. As soon as the crease of your hips goes below the top of your kneecap, that's when you're good to go.



Watch 13:35-18:15.

[ardee2124]

5/4: Push

Bench

45x20
95x8

145x5
170x5
190x7 (PR! one in tank)

205x3 (tied PR) (got it comfortably)
185x5
165x5

Incline bench

135x5
145x5
165x5

Dumbbell OHP

50x8
50x7
50x7

Skullcrushers

70x8
70x6
50x8 (I think I'm going to cut back on weight on these and work on form and contraction)

Dumbbell laterals

15x20
15x18

Bench at start of cycle 1: 175x8 to absolute failure.
Bench at start of cycle 4: Comfortable 190x7 with one in tank.

5/3/1 works.

[wishiwasdivin]

Nice looking lifts in here.

[ardee2124]

Nice looking lifts in here.

Thanks man 5/3/1 is such a great system, as you'll see today gains are going steady on squats too.

5/6: Legs

Squats

45x8
95x5
135x3

175x5
200x5
225x7 (PR!)

185x5
185x5
185x5

Leg curls

90x10
90x10
90x10
90x10

Short and sweet. I was EXHAUSTED after that 225 set. But it's still a PR.

Squat at start of cycle 1: 200x8 with terrible form.
Squat at start of cycle 4: 225x7 with good form (not great yet, I'll put up a video but it's improved a lot based on the feedback I got).

Like I said, 5/3/1 works.

[wishiwasdivin]

Congrats with the squat PR!

Yeah 5/3/1 is a very solid program to run, it has a lot of variations to it that make it such a great program.

[ardee2124]

5/8: Pull

Finals ended yesterday. Went to the gym on 4 hours of sleep. Brutal. Flying home today though.

Body-weight chins

BWx10
BWx10
BWx10
BWx8

Dumbbell rows

90x5
90x5
90x5
90x5

Hammer strength rows

230x8
230x8
230x8 (volume PR I think)

Lat pulldowns

130x6
110x10
110x8 (weak on these)

Farmer walks

80s
80s
85s (PR. Almost puked though)

Hammer curls

25x10
25x10
25x8

Ok session under the circumstances. Flight is in 9 hours, may or may not hit up push today.

[wishiwasdivin]

Strong db rows mmy man, congrats on the PR,

[ardee2124]

Strong db rows mmy man, congrats on the PR,

Thanks a lot man such a wonderful exercise, destroy my entire back, traps, biceps, forearms, and abs. DBs at home only go until 90 though, until I find a new gym I'll do them Kroc style and crank out as many reps as possible.

And guys, here's my 225x7 video. I think my depth is pretty decent in this. Lift starts at 1:18.

[ardee2124]

5/12: Pull

For some reason I just felt like doing back again now that I'm home

WG pullups (no neutral grip setup in this gym. Next time I'll try using the lat pulldown attachment over the bar, but for now wanted to try these, it's been a while)

BWx5
BW + 25x5
BW + 25x5
BW + 25x5
BW + 25x5
BW + 25x5

Dumbbell rows

82.5x6
82.5x6
82.5x6 (so all this time I thought I was rowing 90 and it felt like bitch weight. I decided to weigh it, and lo and behold. Felt so stupid doing low reps with weight I could easily row for 12 or so fresh).
82.5x9
82.5x8

Bent over rows

135x5
155x5
155x5
155x5

Farmer walks

82.5s
82.5s
82.5s (I don't think I'm going to keep doing these. Gym too crowded, not enough space to actually get a long straight walk in. Plus it kinda troubled my lower back for some reason. Facepulls next time)

Neutral grip lat pulldowns

120x10
130x8
140x5

Ran out of time, didn't get to do cable rows and curls. Gonna take chloroxozane for the back, should be good to go tomorrow.

Just noticed I had 500 g carbs today. It is SO much easier to eat carbs at home when I'm not begging the cafeteria workers for an extra scoop of rice or pasta lol. Had 4 white potatoes and pasta for lunch, and then 1.3 pounds of brown rice for dinner. Gains will FLOW over the next few months.

[ardee2124]

5/14: Push

Bench

45x12
95x6

155x3
175x3
200x4 (matched PR. Ridiculous though, this was hard and I have an easy 195x6. It has to be mental, 5 pounds cannot make me lose 2 reps)

190x5 (easy)
190x4
190x4 (had 5 on both these sets but I have a cold, somehow some kind of phelgm found it way into my throat on both those last reps. I lost my breath and had to rack it. 190 generally feels like bitch weight now)

Incline

135x3
155x3
175x4 (pretty much exhausted from the bench, surprised I even got more than the required reps)

Dumbbell OHP

55x7
55x7
55x6 (easy)

Dumbbell skullcrushers

22.5x8
22.5x8
22.5x8

Dumbbell laterals

15x15
15x12

Good sesh. Bench is progressing well.

[wishiwasdivin]

Nice PR match.

Loss of mental focus can throw you off, don't stress it dial that focus in next time and nail it

[ardee2124]

Nice PR match.

Loss of mental focus can throw you off, don't stress it dial that focus in next time and nail it

I think I'm pretty focused, it's just the mental difference between 100 something and 200 or more. I wouldn't say I'm scared, I just think my subconscious thinks the weight is heavier than it actually is.

[Dan3317]

Nice volume on the chins man, looks good!

How do you like the DB skullcrushers? I always found them kind of awkward, just too used to the ez curl bar I think.

[ardee2124]

Nice volume on the chins man, looks good!

How do you like the DB skullcrushers? I always found them kind of awkward, just too used to the ez curl bar I think.

Thanks I forgot how much I liked overhand wide grip.

They're ok. This gym doesn't have an EZ bar with deep grooves, so it's really like doing it with a straight bar. Decided to just give DBs a whirl. The trick is to do them with a hammer grip and squeeze them together. That way you're not controlling each one separately but really using both hands to control one single weight if you do it right.

[wishiwasdivin]

I think I'm pretty focused, it's just the mental difference between 100 something and 200 or more. I wouldn't say I'm scared, I just think my subconscious thinks the weight is heavier than it actually is.

Lol yeah true.

[ardee2124]

5/16: Pull

Just wasn't mentally feeling like up to squatting today. I hate seeming like the guy who skips leg day but for me squats need a certain type of focus which I didn't think I had today.

Anyway, killer pull session (third in eight days lol) today, ton of volume. Upper back is getting very thick.

WG pullups

BW + 27.5x5
BW + 27.5x5
BW + 27.5x4
BW + 25x5
BW + 25x4 (these seemed unusually hard. Turns out I was 193.3 with shoes the last time I did these, and 195.6 today. Body weight fluctiations always make progression on these difficult)

Bent over rows

135x5
155x5
155x5
155x5 (I do these, but I don't feel the same MMC as T-bar, dumbbell or any other kind of row really)

Dumbbell rows

82.5x8 (so easy)
82.5x8
82.5x8
82.5x5 (grip)

Cable rows

200x8
200x8
200x8
240x5
240x5
240x5 (the stack only goes up to 150, but I found a way to hook up both sides of the cable machine to a dual attachment and then sling a couple of handles over it to do these. Felt soo good, best back pump in a while, cable rows always had the best MMC for me)

Neutral grip lat pulldowns

120x8
100x12
100x10 (dead at this point)

Hammer curls

22.5x10
22.5x7
22.5x8