Craftyman's Training log/journal

[Craftyman]

this is the first training log i have started. I have been on stronglift's 5x5 (old style) for 11 weeks last term and then I was snowed in for 2 weeks at my house so i must have lost a lot of strength. I have now been on it for 3 weeks (since the start of the first term). My stats:

6'0"
160lbs
19 years old
Beginner

Today I did workout A:
Squat 205x5x5
Bench 170x5x4 (failed on last rep of set 4)
Barbell bent over Row 110x5x5
Reverse Crunches 3x12
Weighted Dips 30lbsx5x3(sets)

I found this workout extremely tough as after benching and warming up on barbell rows i was a little nauseous and a little dizzy, not sure if it was because i had eaten an hour and a half before or something else. next workout will be easier however as long as my back feels fine during deadlifts. I feel i am progressing well on squats.

My goals:

(working weight)
235lbs squat
185lbs bench - edit 2/4/09 GOAL REACHED! New Goal: 200lbs
300lbs deadlift
by term's end (8 weeks)

Size gains are nice and fun to look at but I'm trying to train primarily for strength. I may switch to mark rippetoes' Starting Strength during the term if I stall too much, I don't know if this is a good idea however. 1/25: have Switched to simple power based routine for at least 9 weeks. If I am still gaining at the end of 9 weeks, it's the program for me.

[Craftyman]

Thursday
Workout B

-Squat 210x5x5 (5lbs PR) // barely got the last set
-Overhead Press 95x5x5 // no troubles at all, end of deload
-Deadlifts 245x1x1 // I am having troubles deadlifting, I am going to go back and review the correct for and drop the weight to 205
Pullups +5lbs 3x5 // 5lb PR
Prone Iso Bridges 30sec x3

had a granola bar + 500ml Milk w/ whey after workout

I've decided that I want to give IA's simple power based routine a whirl as I find Stronglift's to be too much volume. I am making gains in it, but it is becoming mentally tough to go to the gym and the gains are beginning to come much more slowly now. I start on Saturday, wish me luck.

I'm off to shower / eat a sandwich

[Dedicated1]

throw up a video of yourself deadlifting if you can.

[Craftyman]

Unfortunately I don't even have a camera, let alone something to take videos with.
I try to:

Keep back straight
bar between laces
alternate grip
butt level with back
breathe before pull

basically like this: http://www.youtube.com/watch?v=G6aM0CYPh3w

[Craftyman]

First day of IA's simple power based routine:
-Bench Press 180lbs 3x5 // most I've benched for reps easy going
-Incl. Dumbbell Press 80lbs (total)x4x8 // never done these before today, PR?
-Military Press 95lbs 3x8 // tried 100 3x8 but only got the first set for 7 reps so knocked it back down to 95lbs, which is what I did for 5x5
-Skull Crushers 30lbs 3x10 // never done these before today so, PR heh
-Incline sit ups with 10lbs ball 3x10 // never done these before, I usually do reverse crunches, not sure if these are effective ab work

I have labeled PR's in red. After the workout I went straight into the sauna, I'm not sure if this helps or hurts or does nothing at all but it sure does feel good with the 30 degree weather we're having up in Oregon. This workout felt like a breeze compared to Stronglifts maybe I'll have enough energy to play dodgeball this wednesday :O.

Edit: the reason why I started out on day 2 was because my last squat session left my right knee stiff and a little painful, it feels much better than the day after but I'm giving it time off, don't want to get seriously injured and not be able to squat at all.

[Craftyman]

Felt fine on Deadlifts today, I don't know maybe the other day it was all in my head or my CNS didn't want to DL and squat on the same day, anyways:

-Deadlift 225lbs 3x5 // first time doing 3 sets of 5 used to do 1 set, PR woo! :)
-1x6 Chinups // no comment :)
-Leg Press 6 plates total 2x10 // havent done these ever, I felt like I did pretty well, don't know how deep you're supposed to go so I just went as deep as I could also I don't know the exact weight so I hope someone could help me out with that, I know it was 270 but I don't know what the holder thingy weighs:questionmark:
-Chinups +10lbs 3x6 // nice little PR barely got the last set, no hip drive
-Barbell Curls 60lbs 3x8 // been ages since I've done these
-Calf raises 130lbs 2x15 // no sweat

I love this routine.

[Craftyman]

I've got a new weight training partner, he's completely untrained and I am trying to teach him what I have learned here.

Incline bench 145lbs 3x5 // first time in a long time
DB Bench 80lbs 4x8 // Really easy but I figured I start out light and work my way up, it feels better that way :P

Military Press 100lbs 2x8, 1x4 // Couldn't do the last 4 reps on the last set, but much better than last time I tried pressing 100lbs
Tricep Pushdowns 10 plates 3x10 // I don't know how much the plates weigh, but it could be 10lbs each?

Decline Crunches, 14lb ball 3x10 // 4lbs PR, yay.

Great workout, my new partner is great, he makes the workout so much more fun.
In other news a girl I like, whom i thought was gonna become my girlfriend, told me she wasn't my type. Fuck. :shot:

[Craftyman]

Knee felt fine during squats but its still popping a little, I might see the trainer if I get some time in during midterms week.

Red=PR

-Squat 3x5 220lbs // 5lbs PR
-Pullthroughs 3x10 90lbs // first time doing pullthroughs
-Bent over BB Row 4x6 125lbs // Huge PR here 15lbs !
-Dumbbell Conc. Curls 3x8 30lbs // I have very weak biceps :(
-Calf Machine 2x15 160lbs // 30lbs PR
-5min Sauna :D

good workout :top:

[Helikaon]

In other news a girl I like, whom i thought was gonna become my girlfriend, told me she wasn't my type. Fuck. :shot:

Sorry man but that made me LOL! Just the way you finished it off haha, blunt and simple. Better luck next time ey!

Good work on all the PR's keep em coming.

[Craftyman]

Thanks man, it really wasn't a big deal now that I think about it. there are 3 billion women on the planet and I'm worried about just one? I would rather worry about what I'm going to eat for the day. :D

[Craftyman]

-Bench Press 185lbs 3x5 - 5lbs PR
-Incl. Dumbbell Press 45lbs 2x8, 40lbs 2x8 - had trouble finding a bench position that was comfortable, but I got it
-Military Press 105lbs 2x8, 100lbs 1x8 - 5 lbs PR
-Skull Crushers 50lbs 3x10 - 20lbs PR
-Cable Crunches 150lbs 1x10 - Too easy so I decided to go to dragon flags
-Dragon Flags 2x10

Is doing 2 sets of heavier weight and then lowering the weight and doing the rest of your sets at lower weight bad?

Edit: Goal reached for working weight Bench Press goal. New goal: 200lbs x5

[Nathan P]

Hey man, your stats look pretty good for the time you've been working out. If I could bench 185 right now I'd be pretty happy.

It's weird how people are built differently, when I was doing standing military, I was doing 105 I think at my max but my bench was only 145ish at the time.

When it comes to doing lower weight for my last set/sets I usually only do it if I know there's no way I'm going to complete the sets at the weight I was trying. Today for example I dropped my last set of DB military press to 35's from 40's because I missed the last rep on my second set, so I knew I wouldn't make the last set.

Nathan

[Craftyman]

Hey man, your stats look pretty good for the time you've been working out. If I could bench 185 right now I'd be pretty happy.

It's weird how people are built differently, when I was doing standing military, I was doing 105 I think at my max but my bench was only 145ish at the time.

When it comes to doing lower weight for my last set/sets I usually only do it if I know there's no way I'm going to complete the sets at the weight I was trying. Today for example I dropped my last set of DB military press to 35's from 40's because I missed the last rep on my second set, so I knew I wouldn't make the last set.

Nathan

Thanks. I did know I wouldn't be able to get that last set, because I barely got it up and I could see the veins in my head standing out. When I do that weight on military, is it alright for form if I just lower the bar to about where my chin is? I feel like I could never get it up if I touched my chest with it then had to move it up again...

[Craftyman]

Yeah buddy!

-Deadlift - 30lbs PR!
245x5
255x5
255x1 - Grip was failing on me D'oh!
255x1

I've pulled this much before so its technically not a PR but that was before my back started hurting so I consider it one. Also it was only 1 set of 5 when used to pull 255lbs

-Leg Press - Ack! I actually did lower weight today :pat:
275lbs + sled thing 2x10

-Chin-ups +10lbs 4x6 - This time I actually did CHIN-ups instead of pullups like I'd done on every workout before this one

-Hammer Curlz 30lbs 3x8 - Curlz for da gurlz

Calf Raises - 10lbs PR!
165lbs x15
170lbs x15

Good workout :top:

[Craftyman]

Weight: 164lbs - Am I gaining weight too fast, and therefore gaining fat? Really need to find a place I can get my bodyfat% checked.

-Incline Benchpress 160lbs 3x5 - 15lbs PR, yay!

-DB Benchpress
45lbs 1 x 8 (5lbs PR)
50lbs 3 x 8 (10lbs PR!)

-Military Press
105lbs x 4
105lbs x 3
105lbs x 3

Ack, I suck. Last session I did Dumbbell Bench after I did Military which I'm pretty sure is the reason for why I failed so hard this time around. Time to deload I think?

-Tricep Pushdowns
10 plates x 10
11 plates x 10 (1 plate PR!)
11 plates x 10

I don't know how much the plates themselves weigh but I'm assuming 10lbs, maybe 5lbs?

-Ab work, Decline crunches
16lbs ball over head 1 x 10
16lbs ball over head 1 x 12
Figured out I was actually using the ball as momentum instead of actually lifting using my abs and then:
0lbs over head 1x5

haha, I'm actually glad I figured out I was doing the decline crunches wrong so that I can correct them now. At least I only started decline crunches a few weeks ago.

Pretty mixed day in terms of failures and PRs. Oh well, I feel great. :top:

[Craftyman]

Got my Waxy Maize Starch and TP's Teamskip Protein Blend in today, oh yeah! Can't wait to take some WMS.

Brb supplementing :)

[LiftingAddict]

Great log and your funny!! Haha great progress man, don't you just love IA's routines!

[Craftyman]

Thanks, I pride myself on my sense of humor and generally upbeat attitude. Yes, it's true, I am absolutely in love with IA('s programs).

ATG Squats
225x5 (5lbs PR)
225x5
225x5

Pull Throughs
100x10 (10lbs PR)
110x10 (20lbs PR)
110x10

Barbell Rows
135x6 (10lbs PR, cheated last rep, decided it was too heavy and didn't remember what I did last time)
115x6
115x6
115x6

Hammer Curlz
35x8 (5lbs PR)
35x8
35x8

Calf Machine
180x15 (20lbs PR)
180x15
180x15 (one set PR)

My calves are EXPLODING in strength, but I've never trained calves in my life so I guess that makes sense. Also who cares? It's a damn calf machine. I'm more happy I got through 225x3x5 ATG squats than a 20lbs Calf PR. Went a little light on the rows because I didn't know what I did last week and I hate them. Also I was practicing good form.

[LiftingAddict]

Hey don't worry about "perfect" bb row form b/c IA told me as long as your consistent with your form its okay to heave hoe it a bit. DB rows are great and you can go heavy if you have straps! But I like the feeling of bb rows better and I hate having to do left arm then right arm, so bb rows are better for me! All works in the end as long as you progress!

[Craftyman]

Friday Feb 13th, 2009

40minutes of walking

[Craftyman]

Feb 14th 2009

No lifting today due to valentine's day celebrations :)

[zpapa21]

Do you go to OSU? I can't believe we lost by 2 to those fools yesterday.

[Craftyman]

Do you go to OSU? I can't believe we lost by 2 to those fools yesterday.

Yes I do go to OSU, but I missed the game :(.

On Topic:

No training today due to self inflicted sickness (hangover) ...

Tomorrow I'm ready to go at it hard again though.

[Craftyman]

Yesterday

Bench Press
190x5 (5lbs PR)
190x4

Incl. DB Bench
45x8
45x8
45x8
45x8 (2 sets PR)

Standing Military
105x8
105x6 (failed) :smash:
105x4 (failed)

Skull Crushers
60x10 (10lbs PR)
60x10
60x10

Abs (Decline Situps, elbows to knees)
BWx10
BWx12 (2 reps PR)
BWx12

Didn't have a spotter on bench and I wasn't feeling 100% so I stopped during second set. It really is time to deload standing military, although I have gained strength compared to last week. Seems like that stalls fast for me. Found out my gym has a wheel of death so I'm going to start on that for abs. Skull crushers were pretty hard now so I'm going to stay at 60lbs for a workout or two.

Incl. DB Bench felt great, felt really strong on it and my left shoulder didn't feel shaky at all like the last time I did it.

[Craftyman]

Yesterday

Deadlift from the floor
(Warmup sets)
265x5 (10lbs PR)
265x5
265x5

Attempted to try front squats, decided I didn't like them then I went and did:
Leg Press
320+sled x10 (50lbs PR)
320+sled x10

Chinups
BW+15x6 (5lbs PR)
BW+15x6
BW+15x5
BWx5 (didn't rest long enough, d'oh)

Hammer Curlz
35x8 (I moved them both at the same time instead of one arm at a time, it's much harder)
35x8
35x4 (failed)

Calf Raises
180x15
180x15
180x15

Whew are my back and my legs sore today! Big PR on Leg press but I probably won't be moving out of this weight for a bit because it felt extremely heavy. I go to 45 degrees on leg press but are you supposed to hit the safety stop? I'd be at 40-35 degrees then... I don't think it matters right :top:

[Craftyman]

Finally figured out how to take PIX with my web cam so here is what I look like now (as of 30 minutes ago):


Yeah I'm pretty skinny now that I can compare myself to others, lots of work to do!

[Helikaon]

Looking lean man, now its time to pack on the muscle :D

[widding]

when your back gets wider and legs get bigger with time.. i can guarantee you will look awesome:)
Now you look like you have a really good base to build some quaily mass on! goodjob, work hard and get strong and huge

[LiftingAddict]

Nice abs! I miss mine :D

O yeah... Nice poster

[swelsh]

Great progress so far, those deadlifts are coming along very nice!!

Btw, i wish i was that lean :)

[Craftyman]

^you look leaner than me to me, maybe it's the lighting that makes me look leaner than I am :p.

Decided since I'm going home this weekend I'd get in one more workout and get some much needed rest (3 days)

Incline Bench
Warmup sets
165x5 (5lbs PR)
165x5
165x5 (spotter helped a tiny bit on the last rep)

Flat DB Bench
55x6 (5lbs PR)
50x8
50x8
50x8

Standing Military (max effort)
Warmup sets
115x1
120x1 (15lbs PR)
125x0 (couldn't get it past my head)

Tricep Pushdown
12 Platesx7
11 Platesx10
11 Platesx10

Wheel O' Death (abs)
10 reps kneeling
10 reps kneeling
10 reps kneeling

I wanted 125lbs for standing military but it seems like I was just too tired. Oh well, It will come in time. Now I know where I'm at in terms of my 1RM. I like doing the WoD a lot, I got a good pump in my abs for once. Incline bench felt good. I may have been able to do 55lbs for Flat DB Press but I felt a little shaky so I just did 50lbs. Good day :top:

P.S I love this smiley: :scratchhe

[LiftingAddict]

Nice work Crafty on the PRs!! Yeah military is always super hard to do after benching, you will get it next time!

[monkee]

As LiftingAddict said, MP is tough after benching. I did MP today for 3 x8 after board presses and dips and man that was brutal. The weight was way, way down from what I can use if it is a main lift. Not even in the ballpark; front delts got toasted on dips.

[Craftyman]

Sunday (yesterday)

GPP
25 minutes walking around Town with a 35lb dumbbell in my backpack

[LiftingAddict]

Sunday (yesterday)

GPP
25 minutes walking around Town with a 35lb dumbbell in my backpack

Lol, you probably looked rediculous :p

[Craftyman]

LIGHT WEIGHT BABY!

Today I felt super strong.

Weight: 165lbs before workout.

ATG Squats
warms
230x5 (5lb PR)
230x5
230x5

Pullthroughs
130x10 (20lb PR)
130x10
130x10 (or 12 forgot to count :spin:)

Bent Row
warms
125x6 (10lb PR)
125x6
125x6
125x6

Hammer Curlz
40x8 (5lb PR)
40x8 (I must admit It wasn't perfect form during this and the next set)
40x8

Calves
200x15 (20lb PR)
200x15
200x15

That rest really did me good. I feel like I could have squatted 235 easy. Cheated a little on curlz but who cares. Calves felt super heavy though :p

[Craftyman]

Lol, you probably looked rediculous :p

actually it was right before dinner at 6:30p and I didn't pass a soul :p (thank god)

Forgot to mention that I logged my diet all of last week, and hit the numbers and this week I looked bigger and felt stronger.

[AnyOldIron]

nice PRs, but anyone under the age of 12 who says 'curlz' should be shot.

being consistent with a diet, even if the diet itself is sub-optimal, will always make a positive difference in your performance.

[Craftyman]

nice PRs, but anyone under the age of 12 who says 'curlz' should be shot.

being consistent with a diet, even if the diet itself is sub-optimal, will always make a positive difference in your performance.

I say curlz in a sarcastic way to mock all the 100 rep curl guys out there. Hence why I say 'curlz for the gurlz' earlier in my log. I'm always exercising my humor muscle :). My diet may not be perfect but I get 225g+ Protein per day, Keep my carbs below 350g at most and consume GOOD fats (olive oil, fish oil, saturated fats from meat, etc) and I'm growing pretty well.

[Craftyman]

Weight 164.5lbs

Bench Press
200x5 (10 lb PR)
200x5

Incl. DB Press
50x8 (5lb PR)
50x8
50x6 (tempo got messed up)
50x8

Needless to say, I was super pumped after these exercises.

Standing Military (deload)
warmups (I realize i should have left these out 'cause all they did was wear me down :p)
85x8
85x6 (failed, uh-oh :eek:)
65x8

Skull Crushers
60x10
60x10
60x10

Wheel O' Death
12 reps (2 reps PR)
12 reps
12 reps

Happy with this workout because of the huge bench PR and the incline PR. Really killed me though and I was barely getting out the standing military reps. Next standing military session I'm only going to do 65x3x8 so I really get a deload on that.

[Helikaon]

Keep up the good work man, lots of entries in red!

[LiftingAddict]

Soon you will be a true curlzer when you can curl the 55 lb dbs for reps like me :D

[Craftyman]

Soon you will be a true curlzer when you can curl the 55 lb dbs for reps like me :D

I have little girl's biceps :D


Anyway's! today:

Deadlifts
warms
275x5 (10lb PR)
275x5
275x5

Leg Press
340+Sledx10 (20lb PR)
340+Sledx10

Chins
BW+15x6
BW+15x6
BW+10x6
BWx6

Simultaneous Hammer Curlz (for da gurlz)
35x8
40x6
35x8

Calves
200x15
200x15
200x15

Edit: Woops forgot my comments. Deadlifts were incredibly hard today. I managed to get all the reps but just barely. I kept seeing that bicep tear video in my head even though my rational mind tells me I have an infintessimally small chance of tearing anything at my poundages. Leg Press felt about as hard as last week's session even though it was 20lbs heavier. Seems like when I increase poundages on the first two exercises, my 3rd exercise suffers. Perhaps I need a longer rest in between exercise 2 and exercise 3? I will try a 10 minute rest between these two next session. Curls went down a little because I did them simultaneously instead of one arm then the other arm.

[zpapa21]

Great increases Craftyman.

[Craftyman]

Great increases Craftyman.

thanks, I owe it all to IA's super cool routine.

[LiftingAddict]

Hey Big Guy how are the PRs coming?

[Craftyman]

Getting steadily harder to attain. But still coming :D

[Craftyman]

Cardio

10 minutes on the bike (HR ~145)
15 minutes walking at 4.0 (HR ~130)


Weighed myself and I'm up 3 whole lbs!! Wow was I excited.
I guess what IA said about linear muscle gains not being so linear is true!
Well ok maybe its not all muscle and maybe some of its food but i can dream right :D
Current Weight: 168.3lbs

[Craftyman]

Current weight: 167.5

Incline Bench Press
Warmups
170x5 (5lbs PR)
170x5

DB Bench Press

55x8
55x8
55x8
55x8 (3 sets PR w/ 55lbs)

Standing Military
warms
85x8
85x8
85x8

Tricep Pushdown
12platesx7
11plates + 10lbsx10
11plates + 10lbsx7

Wheel O' Death
13 reps kneeling
10 reps kneeling
11 reps kneeling

Didn't get enough sleep last night so my lifts suffered a bit. Also diet hasn't been totally spot on for the last two days, but it's back on track today. Overall I think it went well. Definitely gotta rotate standing military out though, pretty much stalled. Perhaps DB Military will work?

[AnyOldIron]

Perhaps DB Military will work?

yep, go for it.

[Craftyman]

15 Minutes biking at resistance 9 (9 out of i don't know, but it goes up to 15 at least) HR= 160
10-15 Minutes Speed 3.2 Walking HR= 130

Grip work
2-3 sets of wrist rollers (10lbs)
100-150 foot farmer's walk with 50lbs in each hand
1 set of wrist rollers (10lbs)

[LiftingAddict]

I never liked military! I hate having to stand while I lift, I much rather lay on a bench :D

[Craftyman]

I never liked military! I hate having to stand while I lift, I much rather lay on a bench :D

hehe you're lazy :p

[Craftyman]

Squats
warms
240x5 (10lbs PR!)
240x5
240x4 (not to failure)

Pullthroughs
150x10 (20lbs PR)
150x10
150x10

Oh jesus, my lower back felt like it had some sort of a metal plate in it after these, holy shit was it pumped! :eek:

Bent Rows
warms
135x6
135x6
135x6
135x6 (3 set PR)

Some body language and resting during these sets, I was totally gassed by squats and pullthru's, not too concerned on bent row though.

DB Hammer Curls (not simultaneous)
40x8
40x8
40x8 (1-2 set PR, idk lol)

I figured that I can get more reps if I don't curl simultaneously so I'll just do one arm at a time. Last set was pretty tough but the first two were cake. Little bit of body language.

Calf raises
220x15 (20lbs PR)
220x15
220x15

These weren't as tough as last time, despite the poundage increase. Funny, huh?

Wasn't feeling the last rep on squats, I bent over a little during the fourth rep and I was feeling pretty lightheaded so I got out of there. Good decision IMO.

Edit 3/6/09: wow this is probably the most sore my legs have ever been, almost did a potty flop! My lower back is pretty sore too and I feel SO tired, despite 10 hours sleep :p then again the fire alarm DID go off at 9am today and I was so disoriented that I went outside without shoes on. Turns out someone pulled the fire alarm, fuckin' douches lol :mad:

[Craftyman]

Ack, bad workout incoming...

Bench
200x5
200x1 (failed)

Mentally my head wasn't in it on bench today. Sleep and diet have been way off (by my standards) the last few days so I'm not that surprised.

Incline DB Press
55x8 (5lbs PR)
55x8
55x8
55x8

Neutral Grip DB Military
35x8
35x8
35x8

OH Tricep extensions (DB)
40x10
40x10

Skull Crushers
60x10

Wheel of Death (ABS)
12 kneeling
12 kneeling
12 kneeling


I guess in retrospect it wasn't THAT bad. But sleeping has been hard past few days and as a result diet hasn't been great (ran out of money on my meal plan card too :mad:). Started neutral grip DB overhead press because I need to strengthen my shoulder joints and it was one of the Prehab exercises posted by MMG. I can't do 35lbs palms out without my shoulder popping and losing strength. Going to start a regimen of 50 shoulder dislocations per night too with an ethernet cord (lol) or a band from the gym. Don't have a broomstick.

[LiftingAddict]

. Going to start a regimen of 50 shoulder dislocations

Pretty sure your not supposed to dislocate your shoulder :D

Fyi you can use a towel (thats what i use) and they make your shoulders feel a lot better!

[monkee]

Fyi you can use a towel (thats what i use) and they make your shoulders feel a lot better!

I wholeheartedly second this. Shoulder dislocations have done wonders for my flexibility. When I tried to do low-bar squats, I would get alot of pain in my rear shoulder, particularly on the left side. Since I have added dislocations as a warm-up before each lifting day this pain has gone to virtually zero. I use a broom handle as that is handy in the garage. Great stretch/mobility exercise. Now I just need to find something that does the same thing for hips.

[Craftyman]

Pretty sure your not supposed to dislocate your shoulder :D

Fyi you can use a towel (thats what i use) and they make your shoulders feel a lot better!
I wholeheartedly second this. Shoulder dislocations have done wonders for my flexibility. When I tried to do low-bar squats, I would get alot of pain in my rear shoulder, particularly on the left side. Since I have added dislocations as a warm-up before each lifting day this pain has gone to virtually zero. I use a broom handle as that is handy in the garage. Great stretch/mobility exercise. Now I just need to find something that does the same thing for hips.



ooh good idea thanks for the advice guys. I've done them before just never on a regimen. My shoulders aren't very flexible :p.

[Craftyman]

Deadlifts
280x5 (5lbs PR)
280x5
280x0 (grip was failing hard)

Leg Press
365x10 (25lbs PR)
365x10

Weighted Chin-ups
BW+10x6
BW+10x6
BW+10x6
BW+10x6 (all sets very easy)

Hammer Curls
40x8
40x8
40x8

Calf Raises
230x15 (10lbs PR)
230x15
230x15

Great workout. I'm not disappointed at all with only getting 2 sets of 280 on deads because that's what I felt like I was gonna get. I may have been able to get a few reps on the last set if my grip didn't fail me. Man I wish I could bring my grip strength up faster. Anyone got any ideas for that?

[AnyOldIron]

Man I wish I could bring my grip strength up faster. Anyone got any ideas for that?

farmer's walks, static holds, coc grippers, high rep work with heavy dbs (shrugs, rows), do chins holding onto a thick bar (I go down the local park and do chins on the monkey bars cause they're thicker than the chinup bar at the gym) or the power rack frame, wrap a towel around the bar for curls or do towel chinups (my towel ripped after 3 reps :D), don't wear gloves on anything, don't use straps on anything unless you need to - EXCEPT your deadlift worksets, use straps on these.

[Helikaon]

Straps, static DB holds for 45 seconds (they fucking hurt when I do them with 70's).

[Craftyman]

Incline Bench Press
175x4 (5lbs PR -1 rep)
170x4 (-1 rep)

Flat DB Press
65x8 (10lbs PR)
65x8
65x8
65x5 (bad grip)

Neutral Grip Overhead Press
40x8 (5lbs PR)
40x5
35x5

Tricep Pushdown
12platesx10
12x10
12x9 (so close!!)

Wheel O' Death
14 kneeling
14
14
(3 reps PR)

Good Workout, incline bench is slowing a bit but not concerned (wish it would go up faster though! :))

[Craftyman]

farmer's walks, static holds, coc grippers, high rep work with heavy dbs (shrugs, rows), do chins holding onto a thick bar (I go down the local park and do chins on the monkey bars cause they're thicker than the chinup bar at the gym) or the power rack frame, wrap a towel around the bar for curls or do towel chinups (my towel ripped after 3 reps ), don't wear gloves on anything, don't use straps on anything unless you need to - EXCEPT your deadlift worksets, use straps on these.

woah I didn't see your post until now, that's a LOT of stuff I can do! Wish I had a CoC gripper though. You say I SHOULD use straps on my DL work sets? what is the reasoning behind that? (I don't have straps btw, I'll look into buying some)

So far for grip work days (my recovery days) I am gonna try:
Static Holds 45 seconds x 2 sets
Wrist rollers (up and down = one rep) 2 reps
Farmers walk across the gym (about 100 feet, plus or minus 20 feet)

how does that look? too much volume for just grip?

[Craftyman]

Farmer's Walk
60lbs DB, ~120feet

Rack Deads to Static holds
205x20 seconds DOH
255x5 seconds (couldn't hold it) DOH
205x10 seconds DOH

Static DB Holds
65x45s
65x45s
65x35s

Cardio
30min (Incline: 9, Speed: 3.7)

[Craftyman]

Cardio
15 minutes (incline: 6, speed: 3.2)

Was in a hurry, had to meet the folks for lunch.

[Craftyman]

This week off, my first planned week off. Anything special I should do besides eat like a cow and sleep like a lion?

[LiftingAddict]

Stop giving advice

[AnyOldIron]

This week off, my first planned week off. Anything special I should do besides eat like a cow and sleep like a lion?

increase (low intensity) cardio to enhance recovery, otherwise just eat the same way you normally would on non-training days.

[Craftyman]

Grip Work
Farmer's Walk 65lbs x 100 feet x 2
Static Barbell Holds 225lbs x 10 seconds x 2
Static Barbell Holds 225lbs x 8 seconds

Cardio
25 minutes, incline 4.0, speed 3.5 (HR ~ 140)

[Craftyman]

Walked the dogs up to my old high school and back, about 2-3 miles walk. Nice and relaxing :)

Also got some Green Tea Extract (315mg)
and some ALA (200mg)

and I'll be taking one of those per day each, along with some chewable vitamin C at 1000mg per day (which tastes just like Smarties to me, yum yum! :))

Ready to get back at it on monday! :scratchhe

[Craftyman]

20 minute walk to the high school gym

Squats
Warmups
245x4 (5lbs PR)
245x2
225x4

Pull-throughs
150x10
150x10
150x10

Barbell Rows
100x6
120x6
130x6
130x6

Hammer Curls
45x8 (5lbs pr)
40x8
40x8

Barbell Calf Raises
225x15
225x15
225x15

20minute walk back from the gym :mad:

First day back, squats suffered just a tiny bit but that's normal so whatever. On the rest of the exercises I took it easy. Just glad to be back to lifting! ;)

[Craftyman]

Current Weight: 163lbs

Late workout tonight because I got to OSU pretty late (9pm)

Bench
Warmups
185x5
185x5
185x3 (NTF)

Took it easy on bench, felt pretty heavy however.

Incline DB Press
50x8
55x3 (damn shoulder popping)
50x8
50x8

Neutral Grip OH DB Press
40x4
35x5
30x8

Took a bit for me to find the right weight, and get the right form (If I try locking out my shoulders pop and don't allow the weight to go up, so I don't lock out I go up a bit below it :x)

DB Skullcrushers
25lbs (each hand)x8

Then I had to leave the weight room because it was closing :(. I've lost a little strength on bench and that seems to be it. It'll all come back quickly. I guess I ended up taking 2 weeks off (sorta) because the high school gym has terrible hours (2pm-4:30pm :eek:) and I was busy with errands during spring break (I had a lot of them). But now I'm definitely back :top:

Got my BCAAs, Creatine and ZMA last week and I'm excited to see how they effect me these coming weeks. BTW BCAAs are f***in' gross lol.

[AnyOldIron]

Got my BCAAs, Creatine and ZMA last week and I'm excited to see how they effect me these coming weeks. BTW BCAAs are f***in' gross lol.

What is your protocol will these, i.e. how do you dose them?

[Craftyman]

What is your protocol will these, i.e. how do you dose them?

I've done my research (both here and other places on the internet) before starting them as I would always do before putting something new into my body and I also saw a Naturopathic doctor to talk about what I had been taking (I'll just list everything I'm taking currently):

ZMA (with GABA) is the trickiest, it is supposed to be taken on an empty stomach before bed at least 2 hours after your last meal (but I really can't manage that so I take is about a half hour after my last meal). I take 3 caps which totals 450mg Magnesium, 30mg Zinc, 10.5mg of Pyridoxine (Vit. B6) and 100mg of GABA. I got 180 caps from trueprotein.com, the dosage for men is right on the bottle and confirmed by other sources.

BCAAs (true protein's Leucine 4:1:1) I take 10-15g around workout time. I am planning on dissolving the BCAAs in 400-500mL of water and taking in half of it before beginning my workout and the other half 15-20 minutes before the end of my workout.

Creatine I take in as close to 5g as I can get as soon as I get home from the gym. That means about 10-15 minutes after my workout is over I take in 5g of Creatine with 20-30g of Waxy Maize in 400-500mL of water.

Other things I am taking:
Green Tea Extract 315mg (once, between a meal time)
Alpha Lipoic Acid 200mg
Rhodiola Rosea 250mg (before 3pm)
Vitamin C at 1000mg
Cod Liver Oil 5g two times daily
EVOO @ 1-2 Tablespoons daily

[Craftyman]

Half of my water + Leucine 4:1:1 here

Deadlift
warmups
285x5 (5lbs PR)
285x5
285x3 (NTF)

Grip felt strong on deadlifts today and didn't hold me back at all.

Leg Press
410+sled x10 (45lbs PR)
410+sled x10

Decided to go for broke on Leg Press and I guess it worked. Pretty big PR, but I might have missed depth a few times on the first set.

Chins
BW+15x6
BW+15x6
BW+15x6
BW+15x6

I was really tired by this time but the chins were pretty easy. It might be a PR for reps but I'm not sure.

Other half of my water + Leucine 4:1:1 here (12.5g total)

Hammer Curls
45x8
45x7
45x6

Got 13 more reps with the 45's this time than last time.

Machine Calf Raises
230x15
230x15
230x15

I was beat. No PR here :D

[slyfox115]

Nice PR's Craft. BCAAs in water do taste terrible but all you have to do is find some cheap sugarfree drink mix and mix it in there. Tastes great then.

[Craftyman]

Nice PR's Craft. BCAAs in water do taste terrible but all you have to do is find some cheap sugarfree drink mix and mix it in there. Tastes great then.


Hey Sly, thanks for stopping by my log! I may try that but I think I'm getting used to the taste.

[Helikaon]

Try CEE in water. Makes me want to spew haha but I just grit the teeth and swallow it down. The less water the worse the taste is so I have it with quite a bit of water, but I've just started putting a dash of cordial in with it and it knocks about 50% of the shitness factor off of it.

I'd forgotton about this new section for teen logs, was wondering where you had gotten to :P Keep it up mate.

[Craftyman]

Incline Bench
warmups
175x4
155x5

Can't seem to find a comfortable position for incline bench, hmmm.


Flat DB Bench Press
65x8
70x7 (5lbs PR)
70x6
70x6

Standing Military
warmups
105x4-5
95x8
95x7

Tricep Pushdown
12x8
11x10
11x10

Did these with a shorter, lighter bar so naturally these were harder than last time.

Decline crunches
10lbs plate (behind head) x 10
45lbs DB (in front of chest) x 10
10lbs plate (behind head) x 10

Couldn't find the wheel of death so I did decline crunches instead:mad:. I also had to find what was most comfortable to me so that why there's two different variations.

[Samsuperjew]

nice db pr man, i hate when people steal the wheel of death for like 30 minutes.......... half the time they are just talking on the phone :mad:

[Craftyman]

High Bar Squats
warmups
245x4
235x4

I've been doing High bar squats since I started squatting, I may switch to low bar squatting (or even low bar box squat) as I start bending over on rep 3-4

Pullthroughs
170x10
180x10 (20lbs PR)

Woops! forgot a set. that's what I get for not checking the routine before I go :|

Barbell bent over row
warmups
145x6 (10lbs PR)
145x6
145x6
145x6

Hammer Curls
45x8
45x8
45x8

Calf Raises (on the Leg Press Machine)
225+sled x 15
270+sled x 15
270+sled x 15

Someone was using the calf raise machine. I thought this was waaaaaaaaaaaaay better than doing calf raises on the machine. There was no pressure on my shoulders and I could put more weight on my calves. I'll do these from now on.

[Craftyman]

Oops! I forgot to write the last workout in but its not that important since it was terrible lol.

Today's workout:

Deadlifts
295x5 (10lbs PR)
295x3 (minus a few reps but I'm happy about 10lbs PR :))

Leg Press
450+sled x 3 (too heavy)
400+sled x 10
400+sled x 19 (decided to see how many reps I could do, but not to failure)

Chin ups
BW+25 x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6

Hammer Curls
45x8
45x8
45x8

My arms were dead from those heavy chins I don't know how I got 3 sets of 8 reps on hammer curls, lots of cheating I guess :D

Didn't do calf raises because I was tired and lazy and someone was using the machine and they looked like they were gonna take forever and I was hungry and I just didn't feel like doing them ok!!! :D

[Craftyman]

Incline Bench
175x3
175x3
175x2

Dumbbell Bench
70x8
70x8
70x6
70x6

Military
45x10
85x8
85x8
85x8

Tricep Pushdown (Short bar, like LT)
12platesx10
12x10
12x11
Wheel of death
15 kneeling
15 kneeling
15 kneeling

[apfroggy0408]

I'm definitely going to start incorporating some wheels of death.

[Craftyman]

Squats

worked on form, weight was all over the place but I never went past 225. Someone I knew from high school helped me by watching me while I squatted, so that helped a lot. I will start out at a light weight (135-150) and build up from there while maintaining proper form. Used to rest the bar on my traps, now its in the groove below my traps. I'm making sure I'm not bending over any more and my head is up. I have also widened my stance significantly (used to be a little bit past shoulder width) it is now about 6" wider.

Pullthroughs
180x10
180x10
190x13 (10lbs, 3 reps)

Really, really easy for some reason. Felt like I could have done more.

Bent row
150x6 (5lbs)
150x6
150x6
150x6

Barbell Curl (straight bar)
80x8

form started breaking around 7th rep (using back more) does it really matter, or is this ok? (or am I OCDin'?)

Hammer Curl
40x8
40x6

I did STRICT form on these, felt like my bicep was worked more at the end.

Didn't do calf raises because they suck.

[kingkong]

great gains mate, awesome progress :) loves it.

[Craftyman]

Bench
195x3
200x3
200x3

Incline DB Press
60x8
60x8
60x7

Military Press
95x8
95x8
95x8

DB Skull Crushers
30x3
25x8

Tricep Pushdown
11plates x 10
11plates x 7

Triceps were fried after this, lol.

Ab wheel
16 kneeling
16 kneeling
15 kneeling

The only reason I did skull crushers and tricep pushdown is because I'm trying to figure out what is the most comfortable for me. So far tricep pushdown is by far.

[Craftyman]

Deadlifts
300x5 (5lbs)
300x5

Leg Press
410x10
410x12

Chin-ups
BW+25x6
BW+25x6
BW+25x6
BW+25x6


That's it, had to be off to hang out with friends.

[miavbt]

Nice PR's dude. Is that Sisyphus in your avatar?

[ktm_Wrench]

Deadlifts
300x5 (5lbs)
300x5

Leg Press
410x10
410x12

Chin-ups
BW+25x6
BW+25x6
BW+25x6
BW+25x6


That's it, had to be off to hang out with friends.

Congrats on the DL pr man. You got your shit done and got out!

[Craftyman]

Congrats on the DL pr man. You got your shit done and got out!

thanks KTM, sure is nice to be DL'ing 300 finally, hopefully my squat will be up there someday soon. The weight kept moving all over the floor so I had to keep stopping and moving it back into position.

Nice PR's dude. Is that Sisyphus in your avatar?

Sure is. I like the picture so I stole it from someone :)

[Craftyman]

Incline Bench
165x5
165x5
165x5

I felt that 175 was too heavy for me so I backed it down to get 3 sets of 5

Last time's workload was 1,400
This time's workload was 2,475

I'd say its a bit of a jump :)

DB Bench Press
75x8 (5lbs)
75x7
70x7
70x5

Lost a rep since last time, so what.

Military Press
100x5 (failed)
85x8
85x7 (failed)

Yeah I was a bit ( I mean fucking) tired by now

Tricep Pushdown
8plates x10
10plates x10
10plates x15

Hanging Leg Raises
10
10
10

Success!

[Craftyman]

Squats
warmups
135x5
175x5
205x5

I was trying to get form right and then I decided to try...

Box Squats (18" box)
205x5
205x5

And wow was I surprised how easy it was to get form right!! I felt it in my hips too which I suppose is a good thing. From now on I'm doing box squats!

Good Mornings
45x10
75x10
75x10

First time doing good mornings. Real easy, I suppose I have the wrong form its so easy so I'm gonna go check for form videos after my shower. I switched because I can no longer progress on pullthroughs (no more weights to stack up --lol). I used a belt.

Bent Row
115x6 <== getting the form perfect
135x6 <== getting the form perfect
155x6 (5lbs)
155x6
155x6

Hammer Curls
40x8
40x8
40x8

Leg Press Calf Raises
250x15
250x15
250x15

Did these slow on the negative and they HURT. I still hate calf raises. Wish I could take 'em out sometimes but my calves are sticks.

So this was a bit of a weird workout felt like I was doing tons of sets. I guess I was lol.
Man, my legs are gonna be destroyed tomorrow.

[Craftyman]

half pound heavier than last week :)

Bench Press
200x4
200x4
200x3

Incline DB
65x8 (5lbs)
65x7
65x3 (<== slipped here and then couldn't get the weight off my knees :()

Military Press
95x8
95x8
95x7

Tricep Pushdown
12plates x10
12plates x10

Weighted Decline situps
35lbs x 15
35 x 11
35 x 10

These weren't to failure.

[neverfinished]

great strength for your size bro.hell im 40 pounds heavier than you (fatty) and ur stronger than me lol

[LiftingAddict]

Crafty I come back and you've turned into a tank!!! Nice job :D

[swelsh]

you have been making some awesome progress so far, keep it up man!!

[Craftyman]

I decided I would follow Joe's advice on deloading and just max out in the 3 main lifts this week and then go home.

Deadlifts (max effort)
135x6-7
185x5
225x3
Belt on
275x1
315x1 (15lbs)
325x1 (10lbs)
335x0

I might have had 335 but I was pretty tired by the end. I guess I might have sorta pussied out too :o but I haven't maxed in years, (and never on deadlifts) so whatever. 350 would have been real nice, maybe next time :)

[Craftyman]

Maxed out on bench today. Went well :)

Bench
45x10
95x5
135x3
175x1
215x1 (PR)
220x1 (PR)
225x1 (25lbs)

It was like the perfect max out because I knew that I couldn't get any higher the way it went up. 2 plates yeah yeah!

[swelsh]

Maxed out on bench today. Went well :)

Bench
45x10
95x5
135x3
175x1
215x1 (PR)
220x1 (PR)
225x1 (25lbs)

It was like the perfect max out because I knew that I couldn't get any higher the way it went up. 2 plates yeah yeah!

Nice PR man!! 2 plates is a great feeling

[Krol]

Next step, 315! :D Good work man.

[Craftyman]

Box Squat
warmups
225x3
225x4
225x3

diet was off the day before, so this workout wasn't the greatest but I got things done.

Glute Ham raises
1x7-9

First time doing these. They hurt! also I couldn't get down far enough. I switched (again) because I read that good mornings might not be a good lift to sub in for pullthroughs. Also I'm sure I looked insane doing them at my gym lol!

Bent Row
155x6
155x6
155x6
155x6

Tough stuff, sometimes I have to rack it for a second or so after the fourth rep to get my grip back.

Bicep Curls
40x8
40x8
40x8

feel a little easier every time.

Calf raises
225x15x3

yep

[Craftyman]

Bench
warmups
205x3
205x3
205x3 (+5lbs -1 rep)

Incline DB Press
65x8
65x7
65x7 (+4 reps)

Military Press
95x8
100x5
95x5

Ick.

Tricep Pushdown
12plates x 10
12plates x 10
12plates x 10

Weighted decline crunches
50lbs 3x8 (+15lbs)

[Craftyman]

Deadlift
305x5
305x4

Leg Press
430x10
430x11

Chins
25x6
25x6
25x6
25x6

Barbell Curls
80x8
70x8
70x8

[Craftyman]

Hey havent updated in awhile, here's what I did today:

Deadlifts
310x4 (5lbs)
310x3

Leg Press
430x10
430x12

Chins
25x6
25x6
25x5
0x6

Barbell Curls
70x8
70x8

That's it!

[Craftyman]

Havent been working out due to being sick :(

[waz]

You still going strong Crafty?

I'm coming to OSU in Fall this year, what's the gym like there?