PDA

View Full Version : Samuel71's Training Journal


Samuel71
08-03-2009, 02:47 AM
I've decided to start a training log here because it seems like a serious and knowledgeable place. Anyway, about me:

My stats:

Age: 16
Height: 5'11"
Weight: 200 lbs
Bodyfat: no idea, somewhere around 20% I would assume
Weightlifting experience: 8 months

My maxes:

Bench press: 155x2
Squat: 290x2
Deadlift: 350

My current routine:

Monday:

Squat (1x1-3)
Quad work (3x5-8)
Lower back/glute/ham work (3x5-8)
Ab work (2x8+)

Wednesday:

Bench press (1x1-3)
Chest work (3x5-8)
Shoulder work (3x5-8)
Triceps work (2x5-8)

Friday:

Deadlift (1x1-3)
Middle/upper back work (3x5-8)
Biceps work (3x5-8)
Grip work (2x8+)

---

I'll be listing my lifts as I go along, and most of all, I'd be happy to hear suggestions from experienced members here.

Oh, and I suppose I should list my goals. First and foremost, I am trying to gain strength in the powerlifting lifts. My long-term goal is to total Class I. My short term goals right now are to get a 200 lb bench and 300 lb squat, and after that, to total 1,000 pounds.

Thanks for reading!

Also, just a note: any lift numbers I list are in pounds, not kilograms, just in case anybody wasn't sure.

Samuel71
08-04-2009, 11:50 PM
Today I didn't get much done at the gym, mostly because (a) I was videotaping 225x5 squats and 315x1 dead for some people who didn't believe I could do it and (b) I was in a rush because I had to finish work for an online course. Plus, I was just trying out the SPBR for the day (I don't think that I'm sticking with it).

Anyway, I did (work sets):

barbell squat: 225x5, 225x2, 220x5
barbell glute-ham raise: 0x10, 0x10, 0x10
barbell close grip bent-over row: 130x5, 120x6, 115x7
barbell deadlift: 315x1

When I say "0x10" for glute-ham raises, I mean that I used no extra weight, only my body weight. Anyway, I couldn't do a real glute-ham raise... I just managed to half-assed ham raises (my glutes wouldn't comply) and needed to use my hands to stop from falling on my face. I'll have to work on this. Oh, and there was no GHR machine... I just put a ton of weight on what I think was a leg-curl machine and used that to hold my feet down. I might try it on the floor next time.

Samuel71
08-08-2009, 03:28 AM
I've been on a half-day timed-carb diet for a couple of days now. Here's a profile of the food I consume from when I get up at 5:30, until I get home from work, at 4:30:

http://i341.photobucket.com/albums/o362/Sam_Plamondon/fitday_timedcarb_morning.png

weirdbeard
08-08-2009, 08:03 AM
I wouldn't put you in the high teens for bodyfat, based on your display picture. Maybe you should post up a bunch of pics in the teen section for the more experienced members to comment on?

Samuel71
08-08-2009, 05:00 PM
I wouldn't put you in the high teens for bodyfat, based on your display picture. Maybe you should post up a bunch of pics in the teen section for the more experienced members to comment on?

Well, that most-muscular pose covers my stomach... you can get a better idea of my overall BF from this picture:

http://bodyspace.bodybuilding.com//img/user_images/growable/2009/07/31/20492292/progresspic/1ZvG6iUDeXSooQMyIwydHFZ1mMaY0525.jpeg

weirdbeard
08-08-2009, 07:55 PM
Ah right, fair enough.

Samuel71
08-09-2009, 07:46 PM
Well, for my new Westside routine, I'm going to go with XX's Westside Variant for Hardgainers (http://www.ironaddicts.com/forums/showthread.php?t=15871). Here is the template I have set up for the routine:

#1 (i.e. Monday):

Barbell bench press (1x3)
Dumbell incline bench press (2x5)
Barbell military press (3x8)

#2 (i.e. Wednesday):

Dumbell curl (2x10)
*Box squat (1x3)
*Barbell deadlift (1x3)
Underhand bent-over row (3x8)

#3 (i.e. Friday):

~Barbell bench press (6x3), 50% max
Dumbbell decline bench press (3x10)
Dumbbell lying triceps extension (2x8)

#4 (i.e. Monday):

~Box squat (6x2), 55% max
45 leg press (1x20)
Dumbbell straight-back stiff leg deadlift (2x12)

*alternating
~for speed, with 60 sec. rests between sets

I can't wait to start tomorrow!

Samuel71
08-10-2009, 09:03 PM
Alright! My first day of Westside!

Barbell bench press:

45x12
65x5
95x3
115x1
125x1
135x1

Dumbell incline bench press:

80x5
80x4

Barbell military press:

85x6
75x6
70x5

For barbell bench press, I just wanted to find my 1RM for the speed work on Friday. I had no spotter, so I stopped at 135, but I don't think I could have gone higher anyway - I really struggled to get the bar up. Also, as soon as I was done the lift, my back had a sharp, intense pain - I don't know why, perhaps I was arching it too much? Anyway, the pain is gone now, so I don't think it's anything serious.

For the dumbell incline, I guessed correctly when choosing 40-pound dumbells... I got 5 reps the first lift, and 4 the second, which is good.

For the military press, I was way off - I couldn't possibly do two full sets of 8, not to failure, with 85 pounds. I went to failure with the first set, and then the second, so the third set didn't stand a chance despite being relatively light. I think I'm going to try 70 next week.

I'll be maxing out on squats on Wednesday, and I'm curious as to what I'll get to (I'm guessing around 260, hopefully more though). One thing's for sure... it won't be nearly as bad as my bench press. I don't know why I'm so damned bad at that lift...

Samuel71
08-12-2009, 09:10 PM
Barbell squat:

45x12
45x12
135x5
155x3
185x3
205x1
225x1
245x1
265x0

Dumbell curl:

30x12
60x4
40x16

Underhand bent-over row:

100x8
95x8
95x8

I maxed out on squats today, and did worse than I expected. At 265, I was completely stuck at the bottom, and just dropped the weight. I'm certain I could have gotten at least 255 (245 was hard to get up, but not incredibly hard), but I wanted to try for 265. Ah well.

By the fourth rep I knew that I wasn't going to make 10 reps curling 30s, so I just stopped before hitting failure and affecting my next set. I tried 20s, and they were way too easy. I guess I'll go with 25s next time.

Underhand bent-over rows feel much more natural than normal-grip ones - I really enjoyed them.

Oh, and I weighed in at 184.6 pounds today. That means I am losing weight... but since I hadn't weighed myself for three weeks prior to today, I don't know at what rate. I'll see next Wednesday. If I've lost more than 2.0 pounds over the week, I'll up my calories... otherwise, I'll leave my diet how it is, even if I'm only losing, say, .3 pounds a week. A slow cut is fine by me, I'm in no rush.

Samuel71
08-13-2009, 09:58 PM
Here's a YouTube video of me squatting (http://www.youtube.com/watch?v=HZXc6XCF1k8). How does my form look?

Samuel71
08-15-2009, 02:02 AM
My workout today consisted mainly of trying out different things. After this week, however, I'll stick with the program.

Barbell bench press:

45x12
65x5
95x3
105x1
125x3
125x1

Dumbell decline bench press:

80x10
80x10
80x6

Lever seated crunch:

100x10
150x10
200x10

Incline sit-up:

0x10

Dumbell lying triceps extension:

40x2

Dumbell triceps extension:

40x10

Skull crusher:

30x10

Cable pushdown:

50x3
40x8

On bench press, I was testing out a variety of speeds, grip widths, and arches. It seems as if my strongest grip is a pretty close one (hands just outside of the smooth part of the bar), while a conventional, hands-to-the-rings grip is much weaker. For the ab exercises, I was just trying things out. The machine I used felt very awkward, so I just did conventional sit-ups. I still like crunches better. For triceps, I was going to do dumbell triceps extensions, but both methods that I tried felt awkward. Skull crushers seemed to work better. The pushdowns were just for fun, since I've never tried them before.

Oh, and my half-day timed carb diet seems to working, at least to some degree - I can see the "teardrop" in my quads now, those definitely weren't visible a week ago. Abs still have a ways to go, though...

Samuel71
08-17-2009, 10:00 PM
Barbell bench press:

45x12
65x5
95x3
105x1
125x5

Dumbell incline bench press (w/ stretch tubing):

60x8
80x0
70x2

Barbell military press (w/ stretch tubing):

45x8
65x6
55x10

I'm very happy with today's bench press... I've never gotten more than 4 reps at 125, and I was aiming for 3 today - but I got an easy 5, and had I had a spotter, I could have definitely gotten 6, maybe even 7. This proves that, at the very minimum, I am not losing strength due to my recomp diet, which is great.

After reading about how great bands are on this site, I felt like trying them out... but no, my gym only had those stretchy tubes, which don't provide all that much resistance. Still, they were fun to try out, and they did force me to lower the weight on my exercises.

I'll have to invest in real bands at some point.

Samuel71
08-19-2009, 08:47 PM
Dumbell curl:

24x12
50x10
50x9

Box squat:

45x12
135x5
155x3
185x1
195x1
225x5

Underhand bent-over row:

45x12
65x8
95x8
95x8
95x11

For my box squats, I used a bench... it was just about exactly parallel, maybe just a tad below. I used a wide powerlifting stance (which I've never tried before except during warm-up sets), and I ended up being able to box squat just as much as I can normal-squat (ass-to-grass, with a close stance). Plus, it feels way better than normal squatting. I like this routine!

When I weighed myself at the end of the workout, I was horrified - the scale said 181.4. That's more than 3 pounds off from last week! I'm really hoping that this was a fluke due to water weight or something... I'm eating above maintenance (unless my maintenance is way higher than I think), about 50% of my calories are from fat, and I seem to be going up in strength... so how could I be losing weight so fast? All the cardio I do at work, maybe? Scary stuff. I'll see what the scale says next week before I change anything, though.

Samuel71
08-21-2009, 10:39 PM
Barbell bench press (dynamic):

45x3
75x3
75x3
75x3
75x3
75x3
75x3

Dumbbell decline bench press:

80x10
80x10
80x7

Skull crusher:

40x8
40x17

Today was my first real day of DE (dynamic effort) work... it was awkward, I must admit. Still, I got the bar up every time, and at a decent (I think) speed, so that must count for something. I doubt my form was too good, though.

Oh, and I definitely way underestimated the weight to use for skull crushers...

Samuel71
08-24-2009, 09:00 PM
Box squat (dynamic):

45x8
95x4
140x2
140x2
140x2
140x2
140x2
140x2

45 leg press:

180x12
270x30

Dumbbell straight-back stiff leg deadlift:

180x6
180x6

The speed squats were, like the speed benches, awkward... I'm trying to go as fast as possible, but it doesn't feel like I'm working very hard - the muscles of my legs didn't feel strained at all, unlike during max-effort or repetition work. Is this normal?

I didn't put enough weight on the leg press... 3 plates each side went up thirty times, and by that point I was simply too tired out to do any more, and my feet hurt, of all things. With the proverbial gun to my head, I could have kept going (40 reps? maybe... at least 35). Oh, and the ROM on the leg press sucks... I kept hitting the bar that stops the platform from going any lower during my reps.

I used 90-pound dumbbells for my stiff-legged deads, and that was too much. Even with wraps (the grip sucks on the dumbbells), I could only get 6 reps. I'll lower it to 80s next time.

vsvs
08-24-2009, 10:57 PM
Nice workouts in here man
ontario-nian too , cool

Samuel71
08-26-2009, 08:41 PM
Barbell bench press:

45x12
65x5
95x3
115x1
135x3

Dumbell incline bench press:

80x5
80x8

Barbell military press:

70x8
70x8
70x8

Progress, motherfuckers! My bench seems to have started going up at a decent rate... I just got 3 reps with my (as of last week) 1RM. Incline dumbbell bench also went up in reps.

I weighed myself again... 181.4 pounds. The exact same weight as last week. I suppose the 3.2-pound loss between my previous two weigh-ins was just water weight, or a fluke. Anyway, I'm happy with staying the same weight. I suppose it means that I'm on a slow recomp... and as long as I'm gaining strength, that's perfect.

Samuel71
08-28-2009, 09:32 PM
Dumbell curl:

24x12
50x10
50x11

Box squat:

45x12
135x5
155x3
185x3
205x1
240x1

Underhand bent-over row:

45x10
65x8
100x8
100x8
100x8

Ehh, I'm not very happy with that box squat. I was really expecting 240x3, but I just couldn't get off my ass after the first rep. A funny note, though: when I was sitting down on the box with 240, my boxers (under my shorts) ripped right down the middle. At the time, I though it was my shorts that had ripped. Maybe this was part of the reason why I couldn't get more than one rep...

Also, I got some Chuck Taylors today to lift in. They are comfortable and have a lot less sponginess than my old running shoes, so I suppose that they'll serve their purpose.

Samuel71
08-31-2009, 08:16 PM
Barbell bench press (dynamic):

45x12
75x3
75x3
75x3
75x3
75x3
75x3

Dumbbell decline bench press:

80x8
80x8
80x13

Skull crusher:

50x10
50x7

Well, I was happier with my speed work today. It actually felt like bar was going faster than last time, and I felt better about my form.

For my accessory work, I mixed up the reps... I was supposed to do 3x10 and 2x8, but I did 3x8 and 2x10, haha. Whatever, a little variation never hurt anybody. That said, I was super-happy about my decline press performance until I got home and noticed my screw-up. :D

Samuel71
09-02-2009, 08:38 PM
Box squat (dynamic):

45x12
135x3
135x3
135x3
135x2
135x2
135x2

45 leg press:

90x12
180x8
270x4
360x24

Dumbbell straight-back stiff leg deadlift:

150x8
150x9

Despite the fact that I forgot that I was supposed to do two instead of three reps for the first three sets, I felt that my speed deads were better than last time. I dropped the weight a bit for more speed, and I think that helped.

The leg press has proven to be the easiest exercise in existence relative to the amount of weight moved. I got 24 reps with 4 plates per side, and with as full of a ROM as possible on the machine. My legs were damned tired after it, though.

As for the dumbell stiff leg deadlift... it has got to be the most awkward exercise in existence. I was expecting an easy 12 reps with 75s... but no, I could only get 8 on my first set (wide stance) and 9 on my second set (close stance). I do not like this exercise. :(

Samuel71
09-04-2009, 09:12 PM
Barbell bench press:

45x12
45x12
65x5
95x3
115x1
140x0
135x1

Dumbell incline bench press:

80x5
80x6

Barbell military press:

70x8
70x8
70x8

Lat pulldown:

70x12
70x13

Rack pull:

45x12
135x5
225x3

High-intensity manual labour all day + lack of sleep the past night = a shit workout. :(

As for the additional exercises: I just added them in because I was stuck in the gym waiting for a ride, and they were exercises I had never tried before. My ride came while I was doing warm-up sets for rack pulls (that's why the weight is so low).

Anyway, I'm pretty pissed about my bench press, but whatever... I'm done my summer job now, so my progress should become steady again.

Samuel71
09-08-2009, 09:18 PM
Dumbell curl:

30x12
60x6
60x7

Barbell box squat:

45x12
135x5
155x3
185x3
205x1
240x5

Barbell underhand bent over row:

45x12
65x8
105x7
105x7
105x8

This was a great workout all around. Being off work has taken a lot of stress (both mental and physical) off of me, and I'm confident that I'll be able to keep setting PRs like with today's box squat. :)

Samuel71
09-12-2009, 12:24 AM
Barbell bench press:

45x12
65x5
95x5
120x4
115x3
115x4

Decline dumbbell press [paused]:

100x4
80x7
80x6

Barbell triceps extension:

50x6
50x6

This is seriously bad. Despite my good progress with my squat work... my bench press and related accessory exercises are just getting worse. I've been eating plenty, I've gotten more sleep this week than in a very long time, I even took a day off the gym this week... and I get this! I suppose I just have shit genetics for the bench press. I am thinking of dropping the frequency of bench work to once a week. Hell, it's not like I've got any volume I can drop. :(

Samuel71
09-14-2009, 08:34 PM
Barbell squat:

45x10
135x5
155x3

Barbell box squat:

185x3
215x10
215x6

Machine leg press:

450x25

Dumbbell stiff leg dead lift:

140x7

This workout was absolutely fucking brutal. By the end of my squats, I was absolutely exhausted and felt like I was going to puke... so I did 25 reps on the leg press with 5 plates per side. After that, I started my stiff-legs... but, despite the fact that my muscles could have easily gotten 2 sets of 12 reps with the 70-pound dumbells, I was just feeling so close to vomiting that I couldn't do any more. And I thought I was in decent shape, ha. Either way, I'm happy with my squat and leg press performance, although I'm not really looking forward to my next squat RE workout.

Samuel71
09-16-2009, 09:36 PM
Barbell bench press:

45x10
45x10
65x5
95x3
115x1
140x1

Incline dumbell press:

90x2
80x8

Barbell military press:

75x8
75x8
75x8

Well... at least my bench didn't go down since last ME day. A PR is a PR, no matter how small. Oh, and I forgot to pause during my accessory sets. Shit!

By the way... my ass and inner thighs are incredibly sore at the moment. I haven't had DOMS this bad since... well, ever. I guess this proves that I'm box squatting how I'm supposed to - my quads seem perfectly fine. :)

ehopkins932
09-17-2009, 03:26 PM
Good job man.

I am no expert on squatting form, but it your knees track forward a lot which means you can sit back and spread your knees out more. Good luck.

Samuel71
09-17-2009, 06:12 PM
Good job man.

I am no expert on squatting form, but it your knees track forward a lot which means you can sit back and spread your knees out more. Good luck.

Yeah, my squat form has changed a lot since that video - I now squat with a wide, powerlifting-style stance, and sit back much further.

Samuel71
09-19-2009, 03:13 PM
Yesterday's workout:

Dumbell curl:

30x10
60x10
60x8

Barbell squat:

45x10
135x5
155x3

Barbell box squat:

185x3
225x1
250x3

Barbell underhand bent over row:

45x12
65x8
105x8
105x8
105x8

Samuel71
09-21-2009, 07:27 PM
Barbell bench press:

45x12
65x6
95x15
95x13
95x10

Decline dumbbell press:

90x2
80x10

Decline dumbbell press [paused]:

80x6

Barbell triceps extension:

50x8
50x8

The high-rep benching feels good... hopefully it will impact my ME bench (in a good way).

Oh, and I keep forgetting to pause on my bench RE work... that's something that I've got to fix.

Samuel71
09-23-2009, 10:44 PM
Barbell box squat:

45x12
135x5
155x5
185x3
225x8
225x6

Machine leg press:

540x18

Dumbbell stiff leg dead lift:

140x10
140x6

Once again, by the time I finished the leg press during this workout, I was feeling so sick that I couldn't properly do the SLDLs. It sucks... but at least I know I'm working hard, ha. By the time I was done and got back to my car, I was on the verge of vomiting and absolutely soaked with sweat.

I finally seem to have hit a limit for leg press at 6 plates a side - instead of quitting do to general exhaustion, as I have previously, my legs actually failed after the 18th rep. :)

Samuel71
09-26-2009, 01:04 AM
Barbell bench press:

45x12
65x8
95x5
115x2
140x1

Incline dumbell press:

80x8
80x8

Barbell military press:

80x7
80x7
80x4

I seriously must have the worst genetics for bench pressing in the goddamned world. If I don't get at least 140x2 next time, I'm going to switch it up for a board press or something. :(

Samuel71
09-28-2009, 10:28 PM
Dumbell curl:

30x10
60x10
60x7 (-1 rep)

Barbell box squat:

45x10
45x10
135x5
185x3
225x1
255x5 (+5 lbs, +2 reps)

Barbell underhand bent over row:

45x12
65x8
110x7
110x7
110x7 (+5 lbs, -1 rep)

Barbell deadlift:

95x12
135x5
225x3
275x1
315x1
325x0
320x0

EZ bar wrist curl:

50x25

Just when I'm feeling down because of my bench press, my squat ME comes along and makes me feel better, haha. :D

I'm missing my Wednesday gym session, and won't be training legs until next Monday. So, after my regular workout, I maxed out on deadlifts with a friend for the fun of it. I only tied my old PR, which kind of sucks... I suppose my carryover from squats to deads isn't too great. Then I did some wrist curls since I'd never done them before. They bothered my wrists because of the angle of the EZ bar. If I ever do them again (although I doubt I will, at least for a long time), I'll do them with dumbells, or a normal barbell.

Oh, and as you can see, I added a little feature to my workout write-up. This will help me (and anyone reading this log) keep track of my progress.

Samuel71
10-05-2009, 08:26 PM
Barbell bench press [paused]:

45x12
65x8
95x12
95x9
95x9

Decline dumbbell press [paused]:

80x9
80x6
80x6

Barbell triceps extension:

55x5
55x5

Not really any noticeable progress here, but at least I remembered to pause all my benching reps (which probably accounts for the lack of increase in reps).

Samuel71
10-07-2009, 07:11 PM
Barbell box squat:

45x10
135x5
155x3
185x3
225x6
225x3 (-3 reps)

Machine leg press:

540x20 (+2 reps)

Dumbbell stiff leg dead lift:

140x9
140x9 (+3 reps)

God damn it. :(

TimeForMass
10-08-2009, 03:05 AM
Samuel, what happend there??

i find it hard to see why your not adding tonnes to the bar every week.
But stick with it.

Samuel71
10-08-2009, 05:17 PM
Samuel, what happend there??

i find it hard to see why your not adding tonnes to the bar every week.
But stick with it.

Dunno.

Samuel71
10-08-2009, 08:35 PM
Here's what my diet looks like (for a workout day):

http://i341.photobucket.com/albums/o362/Sam_Plamondon/diet_october.png

Samuel71
10-09-2009, 09:54 PM
Barbell bench press:

45x12
65x8
95x5
115x2
140x2 (+1 rep)

Incline dumbell press:

90x5

Incline dumbell press [paused]:

90x5 (+10 lbs, -3 reps)

Barbell military press:

45x8
65x4

Barbell military press [paused]:

85x7
85x4
85x5 (+5 lbs, +1 rep)

This is my last day of Westside for the time being. Due to lack of progress, I'm switching over to the Simple Power Based Routine (http://ironaddicts.com/forums/showthread.php?t=8050).

Samuel71
10-13-2009, 09:18 PM
I don't feel like writing out today's workout; I'm just feeling frustrated right now. I found out that my box squats had absolutely no carryover to my regular squat... I maxed out today at the same weight I did about two months ago. Also, I couldn't figure out the grip for the front squat. I'll be doing regular squats, as well as good-mornings instead of hyperextensions (my gym doesn't have the right equipment).

TimeForMass
10-14-2009, 02:52 AM
Samuel, give it time, it happens don't be so bothered about it, give yourself a few times squatting and the gains might just "appear". I just spent 8+ weeks adding weight to my bench and i come back after sickness to only bench 5lbs more than 2 months ago. It sucks but there are things that sucks and then something awesome will just fly out of nowhere. Stick with it.

Samuel71
10-14-2009, 05:52 PM
Samuel, give it time, it happens don't be so bothered about it, give yourself a few times squatting and the gains might just "appear". I just spent 8+ weeks adding weight to my bench and i come back after sickness to only bench 5lbs more than 2 months ago. It sucks but there are things that sucks and then something awesome will just fly out of nowhere. Stick with it.

Yeah man, I'm definitely going to carry on with my weightlifting. Sure, I might not hit a 1,000-pound total by the summer like I'd hoped too, but at least I've some of my lifts go up sometimes... it's better than nothing. And who knows, maybe I'll do much better with this routine. If not, there's always time to try something else.

Samuel71
10-15-2009, 08:28 PM
Dumbbell bench press:

50x5
60x5
100x3
100x4

Barbell incline bench press:

95x8
90x8
90x7

Dumbbell shoulder press:

60x6
50x8

Dumbbell triceps extension:

40x5
30x15

Weighted incline sit-up:

25x10
25x10

I still haven't found an ab exercise that isn't extremely awkward. The cable crunches didn't work at all, so I did sit-ups - and those seem to work my thighs more than my abs. I suppose I'll stick with simple crunches, which aren't so bad.

Samuel71
10-17-2009, 02:55 PM
I had a quick workout today, and found out that my 5-rep-max for deadlifts has plummeted. I used to do 265x5... today I could barely do 265x2.

I think it's time to switch back to the only routine that worked for me as of yet: Rippetoe's Starting Strength. I was under the impression that I was done with the routine a few months ago... but I suppose I'll give it a try again. I think that high frequency might really help me... maybe. It's worth a shot, anyway.

Samuel71
10-26-2009, 08:41 PM
Barbell squat:

45x12
135x5
185x3
215x5
215x5
215x4

Barbell bench press:

45x10
65x5
95x5
115x5
115x5
115x5

Barbell deadlift:

135x12
185x5
225x5

So... I'm a weaker powerlifter than I was three months ago. :(

I'll give this routine a month, and see what happens.

Samuel71
10-28-2009, 11:10 PM
Barbell squat:

45x12
135x5
155x3
185x3
215x5
215x3
215x4

Barbell military press:

45x8
65x3
95x5
95x5
95x3

Barbell close grip bent-over row:

45x12
65x5
95x5
115x5

Barbell underhand bent-over row:

115x5
115x7

My glutes and hams were very sore today, but I decided to try squatting anyway, just to see if I could do better than last time. No such luck. I'll reduce the squat frequency from 3 times a week to 3 times every 2 weeks, while otherwise keeping the routine the same (and adding one bench exercise on bench/deadlift day).

Samuel71
10-30-2009, 10:18 PM
Barbell bench press:

45x12
65x5
95x5
115x2
120x5
120x5
120x8 (+5 lbs, +3 reps)

Barbell deadlift:

135x10
155x8
185x5
225x2
245x5 (+20 lbs)

Dumbbell decline bench press:

40x12
60x5
80x8
80x12

Wow... I haven't had one of these in a while: a workout I was completely satisfied with. Sure, my deadlift isn't quite where it used to be, but it'll be there soon. :)

TimeForMass
10-31-2009, 04:30 AM
That's what we wana see!!

Samuel71
11-02-2009, 07:40 PM
Barbell squat:

45x12
135x5
155x5
185x3
215x5
215x5
215x4

Barbell military press:

45x8
65x4
95x5
95x5
95x5 (+2 reps)

Barbell underhand bent-over row:

45x10
65x8
95x5
120x5
120x5
120x6 (+5 lbs, -1 rep)

I think I'm going to lower my squat weight and work my way back up while improving form.

DOA
11-02-2009, 08:00 PM
hey samuel, what part of ontario are you from

Samuel71
11-04-2009, 04:57 PM
hey samuel, what part of ontario are you from

About an hour south of Ottawa.

Samuel71
11-04-2009, 08:26 PM
Barbell bench press:

45x12
85x5
115x3
125x5
125x5
125x7 (+5 lbs, -1 rep)

Barbell deadlift:

135x12
185x8
225x3
255x6 (+10 lbs, +1 rep)

Dumbbell decline bench press:

40x12
60x5
90x8
90x9 (+10 lbs, -3 reps)

Samuel71
11-06-2009, 07:03 PM
Barbell squat:

45x12
135x5
155x5
195x5
195x5
195x5

Barbell military press:

45x8
65x5
100x5
100x5
100x4 (+5 lbs, -1 rep)

Barbell underhand bent-over row:

45x12
95x5
115x3
125x4
125x3
125x3 (+5 lbs, -3 reps)

Samuel71
11-09-2009, 08:25 PM
Barbell bench press:

45x12
95x5
115x3
130x5
130x5
130x6 (+5 lbs, -1 rep)

Barbell deadlift:

135x12
185x8
225x3
265x5 (+10 lbs, -1 rep)

Dumbbell decline bench press:

40x12
60x5
90x10
90x8

Samuel71
11-11-2009, 08:13 PM
Barbell squat:

45x12
135x6
155x5
200x5
200x5
200x5

Barbell military press:

45x8
65x5
100x5
100x5
100x5 (+1 rep)

Barbell underhand bent-over row:

45x12
65x8
95x5
125x5
125x5
125x5 (+2 reps)

Samuel71
11-13-2009, 07:46 PM
Barbell bench press:

45x12
95x5
115x4
135x5
135x5
135x5 (+5 lbs, -1 rep)

Barbell deadlift:

135x12
185x8
225x5
275x6 (+10 lbs, +1 rep)

Dumbbell decline bench press:

40x12
60x5
90x10
90x9

TimeForMass
11-14-2009, 06:10 AM
Your doing awesome now keep it up!

Samuel71
11-16-2009, 07:33 PM
Barbell squat:

45x12
135x5
155x5
205x5
205x5
205x5

Barbell military press:

45x8
65x5
105x5
105x4
105x4 (+5 lbs, -1 rep)

Barbell underhand bent-over row:

45x12
95x5
115x4
130x5
130x5
130x5 (+5 lbs)

I destroyed my second pair of boxer shorts while squatting today, haha. I really need to wear something that doesn't rip in half when I squat...

Samuel71
11-18-2009, 10:20 PM
Barbell bench press:

45x12
95x5
115x5
140x3
140x2
140x1 (+5 lbs, -4 reps)

Barbell deadlift:

135x12
185x8
225x4
285x4 (+10 lbs, -2 reps)

Dumbbell decline bench press:

40x12
60x5
90x10
90x9

Well... that wasn't too good. I'm going to be optimistic and assume that this was caused by a lack of sleep (which I have been skimping on).

TimeForMass
11-19-2009, 02:46 AM
Samuel what is your sleeping like recently, are you stressed?

Samuel71
11-20-2009, 04:48 PM
Samuel what is your sleeping like recently, are you stressed?

Nah, I'm not stressed, it's just that damned game Borderlands. It's too addictive. :P

Anyway, I aim for 8 hours a night, but I'll tell you this - my diet willpower is a lot stronger than my sleeping willpower, haha. If I'm playing a game or reading something interesting on a forum, I often can't tear myself away from my computer, and end up losing an hour of sleep or two once in a while. Before that last workout, I had had less than six hours of sleep.

Samuel71
11-20-2009, 07:31 PM
Barbell squat:

45x12
135x5
185x3
210x5
210x5
210x5

Barbell military press:

45x10
65x5
105x5
105x5
105x5 (+1 rep)

Barbell underhand bent-over row:

45x12
95x5
115x4
135x4
135x4
135x3 (+5 lbs, -2 reps)

Samuel71
11-23-2009, 08:33 PM
Barbell bench press:

45x12
95x5
115x5
140x4
140x3
140x3 (+2 reps)

Barbell deadlift:

135x12
185x8
225x4
285x5 (+1 rep)

Dumbbell decline bench press:

90x10
90x9

Samuel71
11-29-2009, 05:23 PM
Starting on Monday, I will be trying out a new routine. It is loosely based on Westside, but with lower volume, lower overall frequency, and higher ME frequency:

#1:

Squat (1x1-3)
Quad work [e.g. leg press] (3x8-12)
Lower back/glute/ham work [e.g. barbell good morning] (3x8-12)
Ab work

#2:

Bench press (1x1-3)
Chest work [e.g. dumbbell bench press] (3x8-12)
Shoulder work [e.g. seated DB military] (3x8-12)
Triceps work [e.g. triceps rope pushdown] (3x8-12)

#3:

Deadlift (1x1-3)
Middle/upper back work [e.g. bent over rows with dumbbells] (3x8-12)
Biceps work [e.g. biceps curls with EZ curl bar] (3x8-12)
Grip work

DOA
11-29-2009, 07:52 PM
new routine looks solid and simple you should do well on it

Samuel71
11-30-2009, 07:58 PM
Squat:

45x12
135x5
185x3
225x1
250x3 (old PR for squats: 245x1)

Leg press:

380x8
630x3 (overestimated my ability)
560x10
560x10

Barbell good morning:

45x12
135x11
135x11
135x10 (these will take some getting used to, but they really work my lower back)

Ab wheel:

0 (not even fucking close)

Sit-up:

25x12 (hate this exercise)

Hanging leg raise:

BWx12 (I actually like these... I'll have to find a way to add weight)

Samuel71
12-02-2009, 10:11 PM
Bench press:

45x14
95x5
115x3
145x2 (old PR: 140x4)

Dumbbell bench press:

30x12
80x12
80x12
80x12

Seated DB military:

30x10
60x8
60x8
60x6

Triceps pushdown:

20x12
40x12
40x13 (doing these with the rope attachment is too awkward, so I'm using a bar-shaped attachment)

Samuel71
12-04-2009, 08:11 PM
Deadlift:

135x12
185x8
225x3
275x2
320x3 (old PR: 315x1)

Bent over rows with dumbbells:

25x12 [R]
25x12 [L]
45x12 [R]
45x12 [L]
45x12 [R]
45x12 [L]
45x12 [R]
45x12 [L]

Biceps curls with EZ curl bar:

24x12
65x8
65x4
65x3 (I'll have to use less weight next week)

Gripper:

x30 [R]
x30 [L]
x18 [R]
x18 [L]

vsvs
12-04-2009, 10:57 PM
Nice PR on squats/deads. Blew that shit outta the water

Samuel71
12-06-2009, 01:34 AM
Nice PR on squats/deads. Blew that shit outta the water

Thanks!

Samuel71
12-07-2009, 08:03 PM
Squat:

45x12
135x5
185x3
225x2
260x3 (old PR: 250x3)

Leg press:

380x8
560x10
560x10
560x10

Barbell good morning:

45x12
135x12
135x12
135x12

Hanging leg raise:

x12
x8

T.K.o
12-07-2009, 10:23 PM
hitting alot of PR's man nice one

Samuel71
12-09-2009, 05:41 PM
Bench press:

45x12
95x5
115x5
150x0
145x1

Dumbbell bench press:

50x12
90x8
90x8
90x11

Seated DB military:

24x8
60x8
60x8
60x10

Triceps pushdown:

22.5x12
45x12
45x11

Like usual, my bench press does not want to go up. :(

On a more positive note, I weighed in today at just over 200 pounds. :)

Samuel71
12-11-2009, 07:59 PM
Deadlift:

135x12
185x8
225x5
275x3
330x3 (old PR: 320x3)

Bent over rows with dumbbells:

25x12 [R]
25x12 [L]
50x10 [L]
50x10 [R]
50x10 [R]
50x10 [L]
50x12 [L]
50x12 [R]

Biceps curls with EZ curl bar:

30x12
60x8
60x8
60x5

Gripper:

x30 [L]
x30 [R]
x25 [L]
x25 [R]

Samuel71
12-14-2009, 08:07 PM
Squat:

45x12
135x8
185x5
225x3
270x3 (old PR: 260x3)

Leg press:

380x8
570x8
570x8
570x8

Barbell good morning:

65x12
155x8
155x8
155x9

Hanging leg raise:

x12
x8 (Okay, these aren't working - too much of my concentration is set on staying up, and I don't feel like I'm working my abs too much. I think I'm going go with good old crunches.)

Samuel71
12-16-2009, 08:01 PM
Bench press:

45x12
95x5
135x1
150x2 (old PR: 145x2)

Dumbbell bench press:

60x5
100x8
100x8
100x6

Seated DB military:

40x5
70x8
70x8
70x8

Dumbbell triceps extension:

20x8
40x8
40x10

Samuel71
12-18-2009, 07:44 PM
Deadlift:

135x12
185x8
225x5
275x3
315x1
345x2 (old PR: 330x3)

Bent over rows with dumbbells:

30x10 [L]
30x10 [R]
60x6 [L]
60x6 [R]
60x6 [L]
60x6 [R]
60x10 [L]
60x10 [R]

Biceps curls with EZ curl bar:

30x8
60x8
60x8
60x10

Gripper:

x30 [L]
x30 [R]
x30 [L]
x30 [R]

Samuel71
12-21-2009, 05:05 PM
Squat:

45x12
135x8
185x5
225x3
280x2 (old PR: 270x3)

Manta-ray squat:

135x5
185x6
185x6
185x8 (these are close-stance and very quad dominant, while my regular squats are moderately-wide-stance and glute dominant)

Barbell good morning:

95x8
165x8
165x8
165x8

Crunch:

25x12
30x12 (I did my second set with dumbells held up, and flexed my abs to push them towards the ceiling - this felt less awkward than just holding a plate)

Samuel71
12-23-2009, 06:04 PM
Bench press:

45x12
95x5
135x1
155x2 (old PR: 150x2)

Dumbbell bench press:

60x5
120x0 (couldn't even get the dumbbells off my chest)
100x8
100x7 (lame)

Seated DB military:

40x5
80x5
80x5
80x5

Dumbbell triceps extension:

30x8
50x4 (very awkward - my hands kept slipping)

EZ bar triceps extension:

60x0 (also awkward)

I'm going to have to find a new triceps exercise.

Samuel71
12-28-2009, 07:46 PM
Squat:

45x12
135x8
185x5
225x3
285x2 (old PR: 280x2)

Manta-ray squat:

135x4
205x5
205x5
205x5

Barbell good morning:

95x8
185x5
185x5
185x5

Dumbbell push crunch:

10s x12
25s x12
25s x15

I felt like lifting heavy today. :)

Samuel71
12-30-2009, 10:58 PM
I did worse than last week on all my exercises today, so I'm not going to bother logging today's workout.

Samuel71
01-03-2010, 06:02 PM
For the past two weeks, my diet has been complete shit - low cals, low protein, high sugar, only 2 or 3 meals per day. But I've been on holidays, so... whatever. Chances are I've gained a little fat, and lost a little muscle.

Anyway, starting tomorrow, I'm going on a strict timed-carb diet to lose fat, maintain muscle, and hopefully gain strength. The diet goes as follows on a workout day (Monday, Wednesday, and Friday):

Format: [Fat cals/Carb cals/Protein cals]

~

Meal 1:

Bacon, 5 slices
Meat

198/8/112

~

Meal 2:

Swiss cheese, 3 slices
Meat

256/23/147

~

Meal 3:

Light tuna, 1 can
Mayonnaise, 2 tbsps

203/4/181

~

Meal 4:

Cheddar cheese, 25 g
Meat

110/10/71

~

Meal 5 (Pre-workout):

Olive oil, 2 tbsp
Peanut butter, 1 tbsp
Whey protein concentrate, 2 scoops (30 g)

329/21/110

~

Meal 6 (Post-workout):

Dextrose, 50 g
Whey protein concentrate, 4 scoops (60 g)

45/216/192

~

Meal 7:

Meat, margarine, green vegetables

150/10/200

~

Meal 8:

Fried eggs, 3
Meat

229/11/124

~

Total: 2960 calories-----(1520/303/1137)-----(51%/10%/39%)-----(284 grams of protein)

On Friday, I also get a big junk food meal for lunch (social reasons). On Sundays, Tuesdays, and Thursdays, I eat everything I have already listed, except for the pre- and post-workout meals. On Saturdays, I eat a clean and roughly iso-caloric amount of food, somewhere above 3,000 cals.

I will probably drop the calories lower week by week, depending on how fast I end up losing weight. I am aiming for around 1.5 pounds of weight loss per week.

I will run this diet for a maximum of 16 weeks.

Samuel71
01-04-2010, 07:51 PM
Squat:

45x12
135x8
185x5
225x3
290x2 (old PR: 285x2)

Manta-ray squat:

135x4
205x7

Barbell good morning:

95x8
185x6

Dumbbell push crunch:

15s x12
30s x15

I got less than an hour of sleep last night, I missed breakfast, and today was my first day without carbs, so... I went with really low volume. I almost chose not to workout at all (I've been completely exhausted all day) but I was feeling alright when I got home from school so I decided it was worth a shot. I'm absolutely shocked that I was able to hit a squat PR in this condition - but I'm not complaining. :)

Samuel71
01-06-2010, 10:35 PM
Bench press:

45 x 12
95 x 5
135 x 1
160 x 0 (second week in a row I've failed 160)

Incline dumbbell press:

20s x 8
40s x 8
40s x 8
40s x 14

Seated dumbell overhead press:

20s x 5
40s x 6
40s x 4 (time for a new shoulder exercise)

Tate press:

15s x 8
25s x 12
25s x 20

Alright, time for a new max-effort bench exercise. My sticking point seems to be just an inch or so off my chest. Any suggestions? Suggestions for an accessory exercise that focuses on shoulders would also be great.

Samuel71
01-09-2010, 08:17 PM
Yesterday's workout:

Deadlift:

135 x 12
185 x 8
225 x 4
275 x 2
325 x 1
350 x 1 (old PR: 345x2)

Dumbbell bent-over row:

40 x 5 [R]
40 x 5 [L]
70 x 6 [R]
70 x 6 [L]
70 x 6 [R]
70 x 6 [L]
70 x 10 [R]
70 x 10 [L]

Dumbell curl:

15s x 8 (accidentally loaded the curl bar before I warmed up, so just used dumbells)

EZ curl bar biceps curl:

70 x 5
70 x 4
70 x 4

Dumbbell hex-head hold:

15s until failure
15s until failure (I'll make sure to look at the clock next time)

Samuel71
01-11-2010, 07:09 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 1
295 x 1 (old PR: 290 x 2)

Manta-ray squat:

135 x 5
205 x 6
205 x 6
205 x 4

Barbell good morning:

135 x 5
185 x 6
185 x 6
185 x 6

Dumbbell push crunch:

20s x 8

Decline sit-up:

40 x 8
40 x 9

Looks like I'm down to singles for both squats and deadlifts now. Let's see how far I can run with them. :P

Samuel71
01-13-2010, 07:33 PM
Incline bench press:

45 x 12
95 x 3
115 x 3

Incline dumbbell press:

30s x 8
50s x 5
50s x 4
50s x 4

Seated military press:

45 x 8
65 x 8
65 x 8
65 x 8

Tate press:

15s x 12
30s x 10
30s x 12

One thing about being on a low-carb diet: soreness is much worse and longer lasting. It still hurts to sit down. :P

Weighed in at 196.6 pounds today. That's down 3.4 pounds from last Wednesday... but I was full of carbs last Wednesday (due to a family gathering and a huge restaurant meal) so I'm not going to worry about the loss too much. If I weigh in at anything less than 194.6 next Wednesday, though, I'll add in some calories... if I'm any more than 195.6, I'll drop a few calories.

Samuel71
01-15-2010, 08:09 PM
Deadlift:

135 x 12
185 x 5
225 x 3
275 x 3
325 x 1
355 x 1 (old PR: 350)

Dumbbell bent-over row:

40 x 5 [L]
40 x 6 [R] (did one extra by accident; no big deal)
80 x 5 [L]
80 x 5 [R]
80 x 5 [L]
80 x 5 [R]
80 x 6 [L]
80 x 6 [R]

EZ curl bar biceps curl:

30 x 5
70 x 5
70 x 5
70 x 5

Dumbbell hex-head hold:

15s x 40s
15s x 34s

I've been using straps for deadlifting recently because I'm OCD about asymmetry, but today I manned up and decided to just go with and over-under grip. Needless to say, my grip is the weak point of my deadlift. I barely locked the bar out, not due to lack of back, leg, or hip strength, but due to the fact that I couldn't hold on to the bar. I'll be deadlifting over-under from now on to improve this.

Samuel71
01-18-2010, 08:21 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 1
300 x 1 (old PR: 295 x 1)

Manta-ray squat:

135 x 5
205 x 6
205 x 6
205 x 5

Barbell good morning:

135 x 5
185 x 7
185 x 7
185 x 7

Decline sit-up:

40 x 12
40 x 12

Here's a video I took of my squat (http://www.youtube.com/watch?v=Jlby8pzn6R4)... some guy walks right in front of the camera right when I'm lifting, but at least you can see my depth and how I pretty much GM the weight. :P

Samuel71
01-20-2010, 07:51 PM
Incline bench press:

45 x 12
95 x 3 (Fuck this - the incline bench I was trying to use was a piece of shit; I hurt my elbow trying to unrack the weight. Maybe it would work with a spotter. So, I switched to rack lock-outs.)

Rack lock-out:

45x10
95x5
135x1
160x0
145x1 (These were weird, but I think I can get used to them.)

Incline dumbbell press:

30s x 5
50s x 5
50s x 5
50s x 5

Seated military press:

45 x 8
75 x 6
75 x 6
75 x 7

Tate press:

20s x 8
40s x 8 (Too much weight - I was using my chest too much.)
30s x 12 (Focused on using triceps as much as possible.)

When I weighed in today, I was 196.4 pounds... 1/5 of a pound less than last week. This is not good, especially considering the extremely low number of calories I'm taking in (only about 2,500 on workout days, and just over 2,000 on non-workout days) and the cardio I've added throughout the week. If I don't lose more next week, I'm going to have to take drastic measures (i.e. keto), even if that means I'll stop gaining strength.

dballer
01-21-2010, 03:45 PM
Solid Work bro! NIce PRS!

Samuel71
01-22-2010, 07:38 PM
Deadlift:

135 x 8
185 x 4
225 x 3
275 x 2
325 x 1
360 x 1 (old PR: 355)

Dumbbell bent-over row:

40 x 8 [R]
40 x 8 [L]
80 x 6 [R]
80 x 6 [L]
80 x 10 [R]
80 x 10 [L]

EZ curl bar biceps curl:

70 x 7

As you can see, I didn't have time to do my complete workout. No big deal.

Today, I deadlifted using the infamous hook grip, as well as some chalk (I stole some off a teacher's blackboard at school and rubbed it all over my palm - this actually helped my grip, since my palms usually sweat during my workouts). Anyway: I can hold on to the bar through to lockout with no problems with 360 pounds on the bar with this grip, and it didn't even hurt my thumbs that much (they're barely sore right now). I think I'm going to stick with the hook grip.

Samuel71
01-25-2010, 07:59 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1 (old PR: 300 x 1)

Manta-ray squat:

135 x 5
205 x 6
205 x 6
205 x 6

Straight-legged deadlift:

135 x 5
225 x 3 (these are harder than I'd thought they would be)
185 x 5
185 x 7

Decline sit-up:

60 x 8
60 x 8

My squat PR today was easily the slowest squat I've ever done. I knew I had it the whole time, but still... I don't know about 310, haha. If I get it, it's going to be a real grinder. :)

Samuel71
01-27-2010, 08:37 PM
Dumbbell press:

20s x 12
30s x 8 (These were just some extra warm-up.)

Rack lockout:

45 x 12
95 x 5
115 x 1
135 x 1 (This was pretty easy, but...)
145 x 0
140 x 0
135 x 0 (I couldn't budge any of these last three weights, even though I had already lifted 135 without much strain. Failing 145 and 140 must have tired out my muscles. Also, a note: the reason the weight is so much lower than last week is because I started from the bottom this time, and I set the rack a notch lower - only about an inch off my chest.)

Incline dumbbell press:

30s x 6
50s x 6
50s x 6
50s x 6

Seated military press:

45 x 8
75 x 7
75 x 7
75 x 9

Tate press:

20s x 12
35s x 8
35s x 8

My timed-carb diet is a failure. Despite the fact that I am eating very few calories (2000 to 2500) per day and doing cardio twice a week, my weight will not drop (I dropped some water weight the first week, but nothing since). I weighed in today at 196.6... the same exact weight from two weeks ago.

I will now, most likely, have to resort to the dreaded keto diet. Let's just hope it doesn't kill my strength gains.

Samuel71
01-29-2010, 07:18 PM
Sumo deadlift:

135 x 12
185 x 8
225 x 5
275 x 3
315 x 1
365 x 1 (Old deadlift PR: 360.)

Dumbbell bent-over row:

50 x 8 [L]
50 x 8 [R]
90 x 5 [L]
90 x 5 [R]
90 x 5 [L]
90 x 5 [R]
90 x 6 [L]
90 x 6 [R] (I love how fast I'm progressing with this lift. I wonder how much carry-over it'll have to barbell rows? I'll have to find out once I max out my gym's dumbells in a few weeks - they only go up to 100 pounds.)

EZ curl bar biceps curl:

40 x 8
70 x 6
70 x 6
70 x 7

Dumbbell hex-head hold:

15s x 60 seconds
15s x 50 seconds

I decided to try sumo deadlifts for the first time today. As you can see... without ever having trained, my sumo deadlift is about as strong as my conventional deadlift (which I've been training since I started lifting). The ROM was certainly way shorter, and the set-up and stance felt more comfortable than with a conventional deadlift. Locking out seemed harder, though.

KGM
01-29-2010, 07:26 PM
We have some of the same lifts. Cool. And you're another Ontarian, Cool.
What do you think about using the Manta Ray? I was wondering about it when I saw it in the store.
With your DB rows, there is no reason you can't start upping the rep, and lowering the rest periods to help keep you using and progressing with them.

DOA
01-29-2010, 07:28 PM
Nice job man, this is still WS4SB right?

Samuel71
01-29-2010, 10:59 PM
Nice job man, this is still WS4SB right?

Nope... it's just a simple powerlifting routine (it doesn't really follow Westside or any of IA's programs).

Samuel71
01-29-2010, 11:03 PM
What do you think about using the Manta Ray? I was wondering about it when I saw it in the store.

It definitely focuses my squat more on my quads. I don't think it's particularly necessary, though - I'm sure a high-bar squat with a narrow stance would accomplish pretty close to the same thing. I just use it because it's available to me for free.

With your DB rows, there is no reason you can't start upping the rep, and lowering the rest periods to help keep you using and progressing with them.

That's true. I can do it Kroc style; plus, higher reps will really help my grip. :)

DNR
01-30-2010, 06:41 AM
Cool journal bro, also that must feel good to pull the 365lb dead!

Samuel71
02-01-2010, 07:14 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 1
310 x 1 (Old PR: 305.)

Belt squat:

45 x 12
125 x 8
125 x 8
125 x 12 (The belt squat is great - what other free-weight exercise hits your legs hard without involving your back?)

Straight-legged deadlift:

135 x 8
205 x 5
205 x 5
205 x 8

Decline crunches:

10 x 12 (Fuck ab work.)

Wheel of death from knees:

x 5 (Half-ROM... like all other bodyweight exercises, I'm very weak at this. At least it feels like I'm actually working my abs, though.)

My 310 squat today took ages. At the bottom, I actually thought I was gonna get crushed, haha. Just barely got it up.

Samuel71
02-03-2010, 07:50 PM
Pin press:

45 x 12
95 x 5
115 x 3
135 x 2

Incline dumbbell press:

30s x 8
50s x 7
50s x 7
50s x 5

Seated military press:

45 x 8
80 x 6
80 x 6
80 x 6

Tate press:

35s x 10
35s x 10

I weighed in today at 192.8. Am I finally losing fat? I don't know... the lower weight could just have been caused by the fact that I got up at 4 p.m. today and only had one meal before my workout. I'll see what's really up when I weigh in next week.

Samuel71
02-05-2010, 07:16 PM
Sumo deadlift:

135 x 12
225 x 5
275 x 3
315 x 2
375 x 0 (I felt strong today - but in hindsight I should have just gone for a 5-pound jump.)

Dumbbell bent-over row:

50 x 40 [R]
50 x 40 [L] (I was running out of time in the gym, so I just did rows Kroc-style.)

Samuel71
02-08-2010, 07:49 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
260 x 3 (The third rep was really heavy... fuck, this was supposed to be an easy squat.)

Belt squat:

90 x 12
160 x 5

Straight-legged deadlift:

135 x 5
205 x 5

Wheel of death from knees:

x 5 (Not full ROM.)

Deload week begins.

TimeForMass
02-09-2010, 03:36 AM
Looks like deload time is due, your becoming a strong sqautter
/puller keep it up man.

Samuel71
02-10-2010, 08:07 PM
Pin press:

45 x 12
95 x 5
115 x 2
140 x 1

Incline dumbbell press:

30s x 8
50s x 7

Seated military press:

45 x 8
85 x 5

Tate press:

35s x 10

Weighed in at 192.4 pounds today. It seems that my timed carb diet is working since I got rid of the post-workout sugar. Hopefully I can keep this up until I reach a reasonable level of leanness.

Samuel71
02-12-2010, 06:51 PM
Sumo deadlift:

135 x 10
225 x 5
275 x 3
295 x 3 (15 pounds less than I meant to lift - oops.)

Dumbbell bent-over row:

50 x 8 [L]
50 x 8 [R]
90 x 7 [L]
90 x 7 [R]

Hammer curl:

20s x 8
35s x 5

Dumbbell hex-head hold:

15s x 60 seconds

Samuel71
02-17-2010, 08:00 PM
Bench press:

45 x 12
95 x 5
115 x 3
135 x 3 (This wasn't supposed to be heavy, but it was.)

Incline dumbbell press:

30s x 8
50s x 7
50s x 6
50s x 4

Seated military press:

45 x 8
85 x 6
85 x 4
85 x 4

Tate press:

35s x 9
35s x 6

Yech. Very weak day. Might have something to do with my weight loss... weighed in at 190.6 today, which is within the range I'm aiming for (1 to 2 pounds lost per week). Fat loss is bittersweet: I just know that I could be getting better strength gains if I were gaining weight and eating more carbs, but I think it'll be worth it in the long run to get to a low bodyfat level.

Samuel71
02-20-2010, 03:41 AM
Fuck... I'm too tired right now to recall my workout. Nothing special, no PRs. Enough said. Good night.

Samuel71
02-22-2010, 08:36 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
270 x 3 (It felt like these went up faster than the 260 x 3 from last week.)

Belt squat:

90 x 8
160 x 5
160 x 5
160 x 8

Straight-legged deadlift:

135 x 8
205 x 7
205 x 7
205 x 7

Wheel of death from knees:

x 5
x 5 (Yay, full ROM!)

KGM
02-22-2010, 08:53 PM
Nice squattin'
Did my first belt squats today... man they are weird.

Samuel71
02-24-2010, 05:07 PM
Did my first belt squats today... man they are weird.

For sure. I put my hands on a bar when I do them because I get unbalanced otherwise, haha. Almost fell a couple of times. :P

Samuel71
02-24-2010, 08:07 PM
Dumbbell press:

30s x 8

Bench press:

45 x 12
95 x 5
115 x 3
140 x 3 (I felt like I had more in me than last week.)

Decline dumbbell press:

30s x 8
50s x 5
50s x 5
50s x 8

Seated military press:

45 x 8
85 x 6
85 x 6
85 x 5

Dumbbell triceps extension:

30 x 8
40 x 8
20s x 5 (I hate this exercise; I dunno why I tried it again.)

Weighed in at 189.8... not quite a pound less than last week. If I don't lose more than a pound next week, I'll add a bit more cardio and see what happens.

Samuel71
02-26-2010, 07:12 PM
Sumo deadlift:

135 x 12
225 x 5
275 x 3
315 x 2
330 x 2 (Ugh... apparently the hook grip doesn't work very well for multiple reps. I'll probably switch back to straps.)

Dumbbell bent-over row:

50 x 8 [R]
50 x 8 [L]
90 x 8 [R]
90 x 8 [L]
90 x 8 [R]
90 x 8 [L]
90 x 8 [R]
90 x 8 [L]

Dumbbell hex-head hold:

15s x 60 seconds
15s x 60 seconds

I somehow completely forgot about curls. No big deal. They are probably my least important exercise all week. :)

Samuel71
03-01-2010, 07:38 PM
Squat:

45 x 13
135 x 8
185 x 5
225 x 3
280 x 2 (Failed hard on my third rep. Apparently I have placed the spotter pins well, though - they were right where I needed them. That's a relief.)

Belt squat:

90 x 8
160 x 8
160 x 8
160 x 8

Stiff-legged deadlift:

135 x 8
225 x 5
225 x 5
225 x 5 (I changed my legs from completely straight to slightly bent, as that seems to be working better for most people. I'll see how it goes)

Wheel of death from knees:

x 8
x 5

Yech. Looks like I'm not progressing in my big lifts. I must say - cutting really sucks, especially when you aren't built to be lean.

Samuel71
03-03-2010, 07:16 PM
Dumbbell press:

30s x 8

Bench press:

45 x 12
95 x 5
115 x 3
145 x 3 (The last rep was extremely slow, and my back was very sore right after I finished... but it's a rep PR for 145, which is better than, well, not getting a rep PR.)

Decline dumbbell press:

30s x 8
50s x 8
50s x 8
50s x 8 (Yay... I've been stuck dumbbell benching 50s for quite a while.)

Seated military press:

45 x 8
85 x 6
85 x 5
85 x 5 (I used a close grip today, instead of the wide grip I've been using.)

Tate press:

25s x 20
25s x 18

I weighed in today at 188.8 (-1 pound for the week). Not bad, but I think I'll still add cardio on Sunday to get closer to 1.5 pounds a week. I'm feeling sick today (headache, sore throat, sinuses are fucked) but it didn't seem to affect my lifting.

vamshi
03-03-2010, 07:38 PM
Subscribed!

Ill check on your often. Stop by my log too.

Samuel71
03-05-2010, 08:04 PM
Sumo deadlift:

135 x 10
225 x 5
275 x 3
315 x 2
340 x 3

Dumbbell bent-over row:

50 x 8 [L]
50 x 8 [R]
100 x 5 [L]
100 x 5 [R]
100 x 5 [L]
100 x 5 [R]
100 x 5 [L]
100 x 5 [R]

Hammer curl:

15s x 8
30s x 6
30s x 6
30s x 6

Dumbbell hex-head hold:

20s x 30 seconds
20s x 38 seconds

I had some really weird issues with my calves this week. In the middle of the night a few days, my right calf got a massive cramp out of fucking nowhere, and it lasted for ages. The pain was intense. Then, a couple nights later the same thing happened to my left calf. This has happened to me before, but not often, and not as bad as this. Both my calves are very sore right now. I never actually do calf work in the gym... so what the fuck is this?

vamshi
03-05-2010, 09:13 PM
Strong deadlifts. NIce work.

Samuel71
03-08-2010, 08:17 PM
Squat:

45 x 10
135 x 8
225 x 3
275 x 1
285 x 2

Wide-stance box squat:

135 x 5 (After this, I decided to switch to a shoulder-width stance.)

Close-stance box squat:

205 x 5
205 x 5
205 x 6

Stiff-legged deadlift:

135 x 8
225 x 6
225 x 6
225 x 8

Wheel of death from knees:

x 2 (Tried it with a harder wheel; all I managed to do was make my shoulders feel strained.)

Sit-up:

30 x 12

Samuel71
03-10-2010, 07:31 PM
Dumbbell press:

30s x 8

Bench press:

45 x 12
95 x 5
135 x 2
150 x 1

Decline dumbbell press:

30s x 8
60s x 5
60s x 4
60s x 1

Dumbbell overhead press:

20s x 8
35s x 6
35s x 6
35s x 7

Tate press:

30s x 12
30s x 12

Wow... weak fucking day.

Weight loss this week: .2 pounds. I had a bit of a hectic week, and ended up eating carbs on two extra days, as well as not doing any cardio. Ah well.

Samuel71
03-12-2010, 07:18 PM
Sumo deadlift:

135 x 10
225 x 5
275 x 3
315 x 3
355 x 3 (Awesome!)

Dumbbell bent-over row:

50 x 8 [R]
50 x 8 [L]
100 x 6 [R]
100 x 6 [L]
100 x 6 [R]
100 x 6 [L]
100 x 6 [R]
100 x 6 [L]

Hammer curl:

15s x 10
30s x 7
30s x 7
30s x 7

Dumbbell hex-head hold:

20s x 45 seconds
20s x 37 seconds

aaron
03-12-2010, 07:21 PM
Great sumo deadlift. Closing in on 400 quickly!

Its been a long time since I tried sumo. Mabye i should give it a try somtime..

Samuel71
03-13-2010, 04:54 PM
^ Thanks.

Samuel71
03-15-2010, 03:16 PM
Okay... today I was prescribed isotretinoin (commonly known as Accutane) by my family doctor. From what I've read online, it's a bad idea to do heavy max-effort training while on this drug. So, I will be switching to a simple push-pull-legs split (taken from this forum) with 6 or more reps per set:

Monday:

Bench press (3 x 6-10)
Incline dumbbell press (3 x 8-12)
Dumbbell overhead press (3 x 8-12)
Skull crusher (3 x 10-14)

Wednesday:

Chin-up (x 20)
Barbell underhand row (3 x 6-10)
Dumbbell curl (3 x 8-12)
Sit-up (3 x 8-12)

Friday:

Squat (3 x 8-12)
Standing calf raise (4 x 15-25)

Samuel71
03-15-2010, 07:11 PM
Dumbbell press:

30s x 8

Bench press:

45 x 12
95 x 5
115 x 3

Dip:

x 2 (I was just seeing if I could do 6 or more reps... apparently not.)

Bench press:

125 x 6
125 x 6
125 x 6

Incline dumbbell press:

30s x 8
40s x 10
40s x 10
40s x 9

Dumbbell overhead press:

30s x 8
30s x 7
30s x 7

Skull crusher:

30 x 12
30 x 12
30 x 14

Samuel71
03-18-2010, 02:52 PM
Had a fifteen minute workout yesterday. This is not a good week diet- or training-wise, haha. Too much alcohol. :P

Samuel71
03-19-2010, 02:31 AM
Bad news: I will no longer be able to go to the gym on Fridays. The gym's schedule just changed, and it closes an hour earlier on Fridays. I was barely getting my workout in as it is. So... I suppose I will switch to a two-day routine (Mondays and Thursdays). I would do Sunday-Tuesday-Thursday or Saturday-Monday-Wednesday, but the gym closes on weekends before I tend to even be awake. I doubt this will hurt my gains too much, but I liked having my three days a week. It was a nice level of frequency. :(

Samuel71
03-20-2010, 11:40 AM
No workout yesterday.

Samuel71
03-22-2010, 07:39 PM
Dumbbell press:

30s x 8

Bench press:

45 x 12
95 x 5
115 x 3
125 x 7
125 x 7
125 x 4

Incline dumbbell press:

40s x 10
40s x 10
40s x 11

Dumbbell overhead press:

30s x 8
30s x 8
30s x 10

Skull crusher:

40 x 10
40 x 9

I found a way to get to the gym on Fridays, so I'm sticking with my push/pull/legs routine.

Samuel71
03-24-2010, 07:02 PM
I did a ghetto home workout today, since I couldn't get to the gym. I only have two 10-pound dumbbells at my house, so I had to use some other shit that was lying around.

Pull-up negative on doorframe:

x 3
x 3
x 2

Row with big bucket of putty with two dumbbells on top of it:

60 x 8 [R]
60 x 8 [L]
60 x 8 [R]
60 x 8 [L]

Curl with a dumbell and a paint can in each hand:

20s x 15

Sit-up:

20 x 15

Samuel71
03-26-2010, 07:30 PM
Squat:

205 x 8
205 x 6
205 x 3 (I cannot squat for reps worth shit. I think I'm going to do them off a box, which is a little easier endurance-wise.)

Standing calf raises:

135 x 12
185 x 15
185 x 15
185 x 15

Samuel71
03-29-2010, 07:39 PM
Dumbbell press:

30s x 8

Bench press:

45 x 12

Dumbbell press:

30s x 8

Bench press:

95 x 5
125 x 7
125 x 6
125 x 4

Incline dumbbell press:

40s x 11
40s x 11
40s x 10

Dumbbell overhead press:

30s x 9
30s x 8
30s x 7

Skull crusher:

40 x 9
40 x 7

Weak fucking day.

Samuel71
04-01-2010, 08:05 PM
Squat:

45 x 12
135 x 8
185 x 5
205 x 8
205 x 8
205 x 8 (Much better than last time... but I'm still way out of shape.)

Rack chin:

x 7
x 6
x 4

Dumbbell curl:

30s x 8
30s x 7
30s x 4

I am officially finished with my diet. Now, I am going to start eating carbs every day, and will raise overall calories quite a bit to get my metabolism running faster again. My goal now is to gain strength while maintaining (or very slowly gaining) size and lowering (or at least maintaining) bodyfat level.

Samuel71
04-06-2010, 09:34 PM
Dumbbell press:

30s x 8

Bench press:

45 x 12
95 x 5
115 x 3
125 x 7
125 x 7
125 x 5

Incline dumbbell press:

40s x 11
40s x 11
40s x 10

Samuel71
04-09-2010, 06:27 PM
Squat:

45 x 12
135 x 5
185 x 5
205 x 10
205 x 10

I didn't have time for a big fancy workout, but I got two sets of squatting in... and 2x10 of squats is a workout in and of itself, haha.

Samuel71
04-12-2010, 08:41 PM
Dumbbell press:

30s x 8

Bench press:

45 x 12
95 x 5
115 x 4
125 x 8
125 x 6

Incline dumbbell press:

40s x 11
40s x 12

Dumbbell overhead press:

30s x 9
30s x 10

Skull crusher:

40 x 12
40 x 12

Decline sit-up:

x 10
40 x 10
50 x 10
70 x 7

Samuel71
04-14-2010, 08:49 PM
Dumbbell row:

30 x 12 [R]
30 x 12 [L]
50 x 8 [R]
50 x 8 [L]

Rack chin:

x 7
x 6
x 6

Barbell underhand row:

135 x 6
135 x 8

Squat:

45 x 12
135 x 5
185 x 5
225 x 10 (Awesome!)
225 x 7

Sumo deadlift:

275 x 6

By the time I got to deadlifting, my lower back was wrecked and I couldn't do nearly as well as I should have done. I think I'm going to use a belt for squatting and deadlifting - I generally save the belt for low reps, but my back was feeling really stiff and sore by the end of the workout.

Samuel71
04-16-2010, 06:39 PM
Dumbbell press:

30s x 10

Bench press:

45 x 12
95 x 5
115 x 3
125 x 8
125 x 7

Incline dumbbell press:

40s x 12
40s x 12

Dumbbell overhead press:

30s x 10
30s x 11

Skull crusher:

50 x 7
50 x 6

Decline sit-up:

x 10
60 x 10
60 x 10
60 x 8

Like usual, my upper body progress is slow. But I've been adding a rep or two to each exercise each workout, so it's better than nothing.

Samuel71
04-19-2010, 09:32 PM
Dumbbell row:

30s x 12
50 x 8 [L]
50 x 8 [R]

Pull-up negative:

x 5
x 4
x 4

Barbell underhand row:

135 x 8
135 x 10

Barbell curl:

45 x 25
65 x 5

Squat:

45 x 12
135 x 8
185 x 5
235 x 10
235 x 5 (The previous set left me without much energy.)

Deadlift:

275 x 4 (This just isn't working after high-rep squatting. I think I'm going to lower the weight and do stiff-legged deads.)

Triceps cross-over:

15 x 30 [R]
15 x 30 [L]

Kroc row:

60 x 30 [R]
60 x 30 [L]

Forearm and biceps work:

lots

I was stuck in the gym for two hours, so I just did a bunch of volume work after I had finished with my main exercises. It's hard to anything really productive after the squats, though. :P

Samuel71
04-21-2010, 07:41 PM
Dumbbell press:

30s x 10

Bench press:

45 x 14
95 x 5
115 x 3
125 x 8
125 x 8

Incline dumbbell press:

45s x 8
45s x 8

Dumbbell overhead press:

30s x 12
30s x 13

Skull crusher:

50 x 8
50 x 8

Decline sit-up:

x 10
60 x 10
60 x 10
60 x 10

Samuel71
04-26-2010, 07:31 PM
Dumbbell press:

30s x 10

Bench press:

45 x 12
95 x 8
115 x 5
130 x 6
130 x 5

Incline dumbbell press:

45s x 9
45s x 7

Dumbbell overhead press:

35s x 8
35s x 6

Skull crusher:

50 x 9
50 x 9

Decline sit-up:

x 10
70 x 10
70 x 10
70 x 10

Samuel71
04-28-2010, 08:56 PM
Dumbbell row:

30 x 12 [L]
30 x 12 [R]
50 x 8 [L]
50 x 8 [R]

Pull-up negative:

x 5
x 5

Chin-up negative:

x 4

Barbell underhand row:

135 x 10
135 x 10

Barbell curl:

65 x 10

Squat:

45 x 12
135 x 8
185 x 5
235 x 10
235 x 5 (Tied with last time, but this time I had no belt on, so it's kinda a PR.)

Stiff-legged deadlift:

205 x 7

Samuel71
05-03-2010, 08:14 PM
Dumbbell press:

30s x 10

Bench press:

45 x 12
95 x 5
115 x 5
130 x 6
130 x 6

Incline dumbbell press:

45s x 9
45s x 10

Dumbbell overhead press:

35s x 8
35s x 8

Skull crusher:

50 x 9
50 x 8

Decline sit-up:

x 10
80 x 10
80 x 10
80 x 10

Samuel71
05-05-2010, 09:52 PM
Dumbbell row:

30 x 12 [R]
30 x 12 [L]
50 x 8 [R]
50 x 8 [L]

Pull-up negative:

x 6
x 6

Rack chin:

x 5

Barbell underhand row:

135 x 12
135 x 12

Barbell curl:

65 x 12

Squat:

45 x 12
135 x 8
185 x 5
235 x 10
235 x 7

Argh, my hip joints hurt today. I guess IronAddict was right about Accutane... really fucks with your joints. My lower back and hips have been hit the hardest.

I skipped stiff-legged deads today because I was exhausted to start with and the squats killed me.

Samuel71
05-10-2010, 07:36 PM
Dumbbell press:

30s x 10

Bench press:

45 x 12
95 x 8
115 x 5
115 x 2
130 x 8
130 x 6

Incline dumbbell press:

45s x 10
45s x 8

Dumbbell overhead press:

35s x 8
35s x 5

Triceps extension:

20s x 10 (Lots of cheating, so I lowered the weight.)
15s x 10

Decline sit-up:

x 10
90 x 10
90 x 10
90 x 10

I'll be dropping incline and overhead dumbbell presses.

Weird thing about my bench - I stopped focusing so much on my arch, and it felt a lot easier. Huh.

Samuel71
05-14-2010, 01:58 AM
Chest-supported row:

30s x 12
40s x 12
40s x 12
40s x 12

Barbell underhand row:

145 x 10
145 x 10

Barbell curl:

75 x 7

Squat:

45 x 12
135 x 8
185 x 5
235 x 10
235 x 8

Squat isn't going up anymore... I end up GMing the weight throughout the later reps, and it feels like all back after a while. I think I'll try low, close-stance box squats for a while to teach my body to stay more upright.

Samuel71
05-17-2010, 07:24 PM
Bench press:

45 x 12
95 x 8
115 x 5
130 x 7
130 x 5

Decline dumbbell press:

50s x 10
50s x 7

Military press:

85 x 8
85 x 5

Triceps extension:

20s x 6
15s x 10

Decline sit-up:

x 10
100 x 10
100 x 10
100 x 12

Fuck the bench press. I'm gonna switch to CGBP for a while and see what happens.

Samuel71
05-19-2010, 07:42 PM
Chest-supported row:

30s x 12
50s x 8
50s x 8
50s x 12

Barbell underhand row:

155 x 8
155 x 8

Barbell curl:

75 x 10

Very low box squat:

45 x 12
135 x 6
185 x 8
185 x 6

Good morning:

185 x 6

Samuel71
05-21-2010, 06:25 PM
Close-grip bench press:

45 x 12
95 x 6
115 x 5
125 x 10
125 x 7

Decline dumbbell press:

50s x 10
50s x 9

Military press:

85 x 8
85 x 7

WTF? My untrained CGBP is better than my moderate-grip bench press. Hopefully it'll progress better, too.

Samuel71
05-31-2010, 10:36 PM
Close-grip bench press:

45 x 12
95 x 8
115 x 5
125 x 10
125 x 8

Decline dumbbell press:

50s x 10
50s x 10

Military press:

85 x 8
85 x 8

Tate press:

30s x 8
25s x 10

Decline sit-up:

60 x 10
100 x 12
100 x 12
100 x 12

Samuel71
06-02-2010, 07:40 PM
Chest-supported row:

30s x 12
50s x 12
50s x 12
50s x 12

Barbell underhand row:

155 x 10
155 x 10

Barbell curl:

80 x 6

Parallel wide-stance box squat:

45 x 12
135 x 8
185 x 5
235 x 8
235 x 6

Samuel71
06-07-2010, 07:52 PM
Dumbbell press:

30s x 12

Close-grip bench press:

45 x 12
95 x 8
115 x 5
125 x 10
125 x 8 (FUCK the bench press.)

Decline dumbbell press:

50s x 11
50s x 11

Military press:

85 x 9
85 x 5 (WTF? Time to switch this exercise again.)

Tate press:

25s x 12
25s x 12

Decline sit-up:

60 x 10
120 x 8
120 x 8
120 x 10

Less than half a month 'til I start lifting heavy again... I can't wait.

Samuel71
06-10-2010, 06:56 PM
Dumbbell row:

30 x 12 [R]
30 x 12 [L]
50 x 8 [R]
50 x 8 [L]

Rack chin:

x7
x7
x7

Barbell underhand row:

165 x 8
165 x 8

Barbell curl:

80 x 10

Parallel wide-stance box squat:

45 x 12
135 x 8
185 x 5
235 x 8
235 x 6

Samuel71
06-14-2010, 07:45 PM
Dumbbell press:

30s x 10

Incline bench press:

45 x 12
95 x 5
115 x 6
115 x 8

Decline dumbbell press:

50s x 12
50s x 10

Dumbbell overhead press:

35s x 8
35s x 8

Tate press:

30s x 10
30s x 10

Decline sit-up:

60 x 10
140 x 8
140 x 8
140 x 6

Pretty good day by my standards. The incline bench is fucked, though. The rack is super high, and on both of my top sets I ended up with one side of the bar not in the rack (I ended up having to rest one side of the bar on part of the bench below the rack, get up, then rack it). I really wish I could have had a spotter, but there was no one around, LOL.

LudiWithKnives
06-14-2010, 10:09 PM
wtf how do you hold 140 for decline situps? i swear the heavier i go the more legs/hips i use

Samuel71
06-15-2010, 09:50 PM
wtf how do you hold 140 for decline situps? i swear the heavier i go the more legs/hips i use

Two 70-pound dumbbells on my chest. I still feel it in my abs mostly.

Samuel71
06-21-2010, 05:56 PM
I've been sick for a while, so I haven't been to the gym since last Monday. Anyway, I'm switching back to a Westside-modeled routine that I had been using with some success a while back. However, I will now be doing the routine for two instead of three days a week, due to my gym changing its schedule.

The routine:

Monday:

Max effort lower (1 x 1-3)
Quad work (3 x 5-8)
Lower back/glute/ham work (3 x 5-8)
Ab work (3 x 5-8)

Thursday:

Max effort upper (1 x 1-3)
Chest work (3 x 5-8)
Shoulder work (3 x 5-8)
Middle/upper back work (4 x 15-25)
Grip work (3 x timed)

Samuel71
06-25-2010, 06:40 PM
Dumbbell press:

30s x 10

Close-grip bench press:

45 x 12
95 x 8
115 x 5
135 x 3

Dumbbell press:

50s x 8
50s x 8
50s x 7

Dumbbell overhead press:

35s x 7
35s x 7
35s x 5

Kroc row:

70 x 15 [R]
70 x 15 [L]
70 x 20 [R]
70 x 20 [L]

Dumbbell static hold:

100s for time
100s for time
100s for time

Samuel71
06-28-2010, 08:31 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
260 x 3 (Felt nice and easy.)

Front squat:

135 x 5
135 x 5 (I just can't get used to these. They're way too awkward when it comes to holding the bar.)

Manta-ray squat:

205 x 5

Rack pull:

315 x 0
275 x 0 (Really? I can deadlift 365 but I can't get 275 off the pins, aha. The extra ROM must really help me somehow.)

Sumo rack pull:

275 x 5 (Not too hard, but I felt shaky. Really made my ass sore. I definitely prefer pulling from the floor.)

I didn't do my whole routine today - I haven't worked my legs in several weeks, and haven't done a full, heavy leg workout in months, so I'm just gonna ease into it. Next week's workout will be better. :)

Samuel71
07-05-2010, 07:14 PM
Dumbbell press:

30s x 10

Close-grip bench press:

45 x 12
95 x 5
135 x 1
140 x 3

Dumbbell press:

50s x 8
50s x 8
50s x 11

Dumbbell overhead press:

35s x 7
35s x 7
35s x 7

Kroc row:

70 x 15 [L]
70 x 15 [R]
70 x 25 [L]
70 x 25 [R]

Dumbbell static hold:

70s x 45 s
70s x 45 s
70s x 30 s

KGM
07-05-2010, 07:29 PM
Which bar position are you using for front squats?

Samuel71
07-05-2010, 07:44 PM
Which bar position are you using for front squats?

I've tried it with hands crossed and with an Olympic grip or whatever it's called.

KGM
07-05-2010, 08:00 PM
Clean grip is what it is called. I prefer the hands crossed myself, and I make sure the bar is on my shoulder while I try and almost choke myself... and then just keep upright.
Do you find one easier? I understand the clean grip really needs flexible wrists and there are some stretches you can do. Haven't done them but I could find the youtube vid if you would like.

Samuel71
07-05-2010, 09:27 PM
Clean grip is what it is called. I prefer the hands crossed myself, and I make sure the bar is on my shoulder while I try and almost choke myself... and then just keep upright.
Do you find one easier? I understand the clean grip really needs flexible wrists and there are some stretches you can do. Haven't done them but I could find the youtube vid if you would like.

I just find I spend too much of my concentration on my grip, and I don't like it. There's other exercises I can do to hit my quads, so no big deal.

Samuel71
07-08-2010, 07:31 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 3 (New PR for a squat triple.)

Manta-ray squat:

205 x 5
205 x 5
205 x 5

Sumo deadlift:

275 x 5
275 x 5
275 x 4 (I suck at deadlifting for reps.)

Decline sit-up:

140 x 8
140 x 8
140 x 8

Samuel71
07-12-2010, 07:28 PM
Dumbbell press:

30s x 10

Close-grip bench press:

45 x 12
95 x 8
115 x 5
145 x 3 (PR for bench triple.)

Dumbbell press:

60s x 5
60s x 5
60s x 7 (+20 lbs, -4 reps)

Dumbbell overhead press:

35s x 8
35s x 8
35s x 8 (+1 rep)

Dumbbell row:

40 x 12 [L]
40 x 12 [R]

Kroc row:

80 x 10 [L]
80 x 10 [R]
80 x 20 [L] (+10 lbs, -5 reps)
80 x 20 [R] (+10 lbs, -5 reps)

Dumbbell static hold:

70s x 45 s
70s x 45 s
70s x 37 s (+7 s)

If I can keep this kinda progress up for a little while, I'll be very happy. :)

Samuel71
07-15-2010, 08:03 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 1
290 x 2

Manta-ray squat:

205 x 6
205 x 6
205 x 4

Sumo deadlift:

275 x 5
275 x 5
275 x 5

I ran out of time, so I couldn't do sit-ups.

I weighed in today at 184.4 - a good two pounds less than last week. I'm trying to get lean before I get to university, aha.

Samuel71
07-19-2010, 07:52 PM
Close-grip bench press:

45 x 12

Dumbbell press:

30s x 10

Close-grip bench press:

95 x 8
135 x 2
150 x 2 (+5 lbs, -1 rep)

Dumbbell press:

60s x 5
60s x 4 (Shitty.)

Dumbbell overhead press:

40s x 5
40s x 5
40s x 8 (+10 lbs)

Dumbbell row:

40 x 12 [L]
40 x 12 [R]

Kroc row:

80 x 15 [L]
80 x 15 [R]
80 x 25 [L] (+5 reps)
80 x 25 [R] (+5 reps)

Dumbbell static hold:

70s x 45 s
70s x 45 s
70s x 55 s (+18 s)

exmgtoo
07-19-2010, 10:51 PM
progress every time in the gym. props to ya

Samuel71
07-20-2010, 06:25 PM
progress every time in the gym. props to ya

Thanks!

Samuel71
07-22-2010, 08:42 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 1
295 x 2 (+5 lbs)

Manta-ray squat:

205 x 6
205 x 6
205 x 6 (+2 reps)

Goddamn, I hate how early the gym closes. X(

Samuel71
07-26-2010, 07:34 PM
Dumbbell press:

30s x 10

Close-grip bench press:

45 x 12
95 x 8
115 x 5
135 x 2
155 x 1 (SERIOUSLY WHAT THE FUCK.)

Decline dumbbell press:

60s x 5
60s x 5
60s x 9

Dumbbell overhead press:

40s x 7
40s x 7
40s x 7

Dumbbell row:

50 x 12 [R]
50 x 12 [L]

Kroc row:

90 x 10 [R]
90 x 10 [L]
90 x 15 [R] (+10 lbs, -10 reps)
90 x 15 [L] (+10 lbs, -10 reps)

Dumbbell static hold:

70s x 50 s
70s x 50 s
70s x 40 s

I hate bench press SO FUCKING MUCH. I have had pretty much zero progress all year. I think I'm going to just ditch barbell benching altogether for a long time, and come back to it when I'm really strong with dumbbells.

Samuel71
07-29-2010, 09:19 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 2
300 x 2 (Squat double PR.)

Manta-ray squat:

205 x 7
205 x 7
205 x 7

Sumo deadlift:

275 x 6
275 x 6
275 x 5

Decline sit-up:

160 x 5
160 x 5
160 x 8 (Okay... two 80-pound dumbbells is the most I can set up with by myself on a decline bench, aha. I don't think I can deal with 90s. I'll just have to do higher reps, or start doing flat sit-ups.)

Samuel71
08-03-2010, 07:42 PM
Dumbbell press:

30s x 10

Close-grip bench press:

45 x 12
95 x 8
135 x 2
160 x 1 (Bench PR. Too little too late, I'd say, but still... it's hard not to be happy with a PR.)

Decline dumbbell press:

60s x 8
60s x 8
60s x 8

Dumbbell overhead press:

40s x 8
40s x 8
40s x 6

Dumbbell row:

50 x 12 [L]
50 x 12 [R]

Kroc row:

90 x 10 [L]
90 x 10 [R]
90 x 20 [L] (+5 reps)
90 x 20 [R] (+5 reps)

Samuel71
08-10-2010, 07:18 PM
Dumbbell press:

30s x 10

Close-grip bench press:

45 x 12
95 x 8
135 x 3
165 x 1 (Bench PR for the second week in a row! Hell yes!)

Decline dumbbell press:

70s x 3
60s x 10
60s x 10 (+2 reps)

Dumbbell overhead press:

40s x 8
40s x 5 (Typical shoulder press stall. Time for a different exercise.)

Dumbbell row:

50 x 12 [R]
50 x 12 [L]

Kroc row:

90 x 10 [R]
90 x 10 [L]
90 x 23 [R] (+3 reps)
90 x 23 [L] (+3 reps)

Dumbbell static hold:

70s x 50 s
70s x 50 s
70s x 30 s (Stalled; I'll be using a different grip exercise next workout.)

Wow that bench felt good. Little bitch numbers, yeah, but I'm used to my bench not moving up at all most of the time. Ten pounds in two weeks is fantastic. :)

Samuel71
08-12-2010, 07:51 PM
Squat:

45 x 12
135 x 8
185 x 5
225 x 3
275 x 2
305 x 2 (Squat double PR.)

Manta-ray squat:

205 x 5 (I'm a pussy; I thought of 3x8 with this exercise and my brain just said "fuck no." It's brutally hard for such a small weight, and it's too much for me after an ME squat.)

Stiff-legged deadlift:

205 x 8
205 x 8
205 x 8 (One of my favourite lower body exercises.)

Decline sit-up:

160 x 7
160 x 7
160 x 8

I hurt my shoulder setting up for those damned decline sit-ups. Once I get to university (less than two weeks), I'll start getting the help of a spotter. :P

Samuel71
08-17-2010, 07:58 PM
Dumbbell press:

30s x 12

Close-grip bench press:

45 x 12
95 x 8
135 x 3
170 x 0

Dip:

x 3

Decline dumbbell press:

60s x 11
60s x 10

Military press:

95 x 5
95 x 5
95 x 8

Dumbbell row:

50 x 12 [L]
50 x 12 [R]

Chin-up:

x 4
x 2 (Tried an overhand grip; didn't work as well.)
x 4

Dumbbell hex-head hold:

20s x 50 s
20s x 50 s
20s x 40 s

Samuel71
08-19-2010, 07:31 PM
Squat:

45 x 10
135 x 8
205 x 5
225 x 3
275 x 3
315 x 1 (Squat PR.)
325 x 1 (Squat PR.)

Fuck yes! Today was my last day at my gym (I'm moving to Montreal this Sunday for school), and what a way to go out! I was just supposed to do 310 today... fuck that, I went for 315. It wasn't extremely heavy, so decided to try 320... fuck that, I went for 325. Nailed it.

Now to pack for the big city. :)

KGM
08-19-2010, 07:40 PM
Way to end your time at that gym!

Widge UK
08-19-2010, 10:28 PM
i feel your pain on the bench, mine will never move either.

Samuel71
09-11-2010, 12:28 AM
Dumbbell press:

45s x 12
55s x 4
45s x 12

Military press:

75 x 8
75 x 5

Dumbbell row:

45 x 12 [L]
45 x 12 [R]

Chin-up:

x 1

Squat:

45 x 12
135 x 8
225 x 5

Ugh, I'm in bad shape. Gotta work back up to where I was...