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LudiWithKnives
08-10-2009, 09:18 PM
HI, im gonna be combining both mine and my training buddy's journal together cuz hes a lazy mofo

Stats(August, 09)
Bevan(Me)
19 years old
5'10-11"
start: 142lbs
now: 152lbs
~10% BF


Gustav(Him)
19 years old
5'8-9"
start: 150lbs
now: 156lbs
~15% BF

Training
Bevan
nothing serious until we met tony(vsvs) in september
start SBPR.............Dec 09 (165/not sure/275)
end SBPR...........March 09 (185/225/325)
start 5/3/1...........April 09 (big bench/deadlift stall)
end 5/3/1..............July 09 (185/245/345) +40
start EXMGQ.....August 09 (185/245/345)
end EXMGQ.....January 10 (185/325/360) +95
start 5/3/1.....February 10 (185/325/360)
start 1x3, nx10.....Sept 10 (200/335/375) +40, wrist/glute injury

Gustav
start SBPR.............Dec 09 (115/not sure/245)
end SBPR...........March 09 (135/225/275)
start 5/3/1...........April 09 (big bench stall)
end 5/3/1..............July 09 (145/235/325) +70
start EXMGQ.....August 09 (145/235/325)
end EXMGQ.....January 10 (160/275/350) +80
start 5/3/1.....February 10 (160/275/350)
start 1x3,nx10......Sept 10 (175/300/385) +65

Goals
Me - (225/365/405) April 2011
His - (185/290/395) March 2010

LudiWithKnives
08-10-2009, 09:30 PM
EXMGQ Routine

Monday
Box Squat 2x5
GM 2x10
Leg Press 1x20
Abs

Wednesday
Wide Bench(Index on rings) 2x6
Decline Bench 2x6
Dips 2x10

Friday
Deadlift (Weekly Alternations sldl/rackpull/deficit/conv) 2x5
GHR 2x10
Bent Over Rows 2x4
Reverse Close Grip Lat PD 2x6
Abs

LudiWithKnives
08-10-2009, 09:34 PM
Started EXMGQ today, just got back from north carolina last night at 3 30am and slept at 6am and woke up at 4pm......and had a 2 week deload cuz i was on vacation

Box Squat
225x5
225x8
PR: 225x7

GM
95x10
95x20

Leg Press
135x20

LudiWithKnives
08-10-2009, 09:40 PM
Box Squat
225x5
225x7
PR: 225x3

GM
95x10
95x15

Leg Press
135x20

vsvs
08-10-2009, 11:39 PM
LMFAO finally u haz a log
dat dere see-food diet

LudiWithKnives
08-10-2009, 11:59 PM
yer LOL cuz of starting the new routine... easier to log and feedback is always nice

need to start filming my last sets again though LOL...probably when gustav gets his iphone...

LudiWithKnives
08-12-2009, 11:40 PM
bench day today...... had tony help teach us how to tuck our elbows in while benching cuz we havent really benched properly much (we prefer dumbbells over barbells while benching) but it worked fine and i like this new way of benching

Decline
135x6
135x12

Wide Bench
135x6
135x7 <----- probably exhausted from the 12 reps on decline

Dips
BWx10
BWx10

LudiWithKnives
08-12-2009, 11:41 PM
Decline
115x6
115x10

Wide Bench
115x6
115x7

Dips
BWx10
BWx10

LudiWithKnives
08-15-2009, 01:02 AM
just me today and monday too cuz my buddy went to LA for a funeral. havent done ghrs in a while and doing them ghettoly with my friends holding my legs down.

SLDL
225x5
225x10

Bent Over Rows
135x4
135x4 <-- forgot to do to close to fail

Reverse Lat Pulldown
140x6
140x10

GHR
BWx10
BWx10

LudiWithKnives
08-17-2009, 11:54 PM
went to check out a different gym today cuz they had an open house and it was free. no belt today. buddy will be back tomorrow so he ll be back for bench day, but he missed SLDL day and the second Box Squat day.

Box Squat
235x5
235x8 <-- probably couldve gotten 10 if i had the belt
LT: 225x8

Leg Press
145x20
LT: 135x20

GM
105x10
105x22 <-- again belt probably couldve let me get 25?
LT: 95x20

hahah no abs again today been neglecting them

vsvs
08-18-2009, 02:34 AM
Wheres the pics broseph
get ur own belt douchebag

LudiWithKnives
08-18-2009, 03:03 PM
forgot to take pics of dat dere goodlife but......

1 squat rack
6 benches
5 free benches
shitload of machines
2 smiths
no ghr
nice rubber bicycle plates

not a bad gym.......cept only 1 squat rack hahaha well an upperbody whoring gym....

LudiWithKnives
08-19-2009, 08:08 PM
wooooooooooooooooooo goood day today : D not just because we made our numbers but tony(vsvs) got his 535 deadlift pr! gooood day goood day

Wide Bench
140x6
140x9

Decline Bench
140x6
140x9 <--- actually it was 137.5 because we forgot to put the other 2.5 on the other side.....goddamn... crooked decline benching...

Dips
BWx10
BWx14

LudiWithKnives
08-19-2009, 08:11 PM
yupyup he just came back last night. he was pissed that he left after bench day and got back on a bench day XD

Wide Bench
120x6
120x7

Decline Bench
120x6
120x10

Dips
BWx10
BWx10 <-- was in a rush to catch the bus so he forgot to continue

LudiWithKnives
08-21-2009, 11:00 PM
went to a bbq cuz it was a friends birthday yesterday.. had
phillycheese steak before bbq
2 burgers.....
some wings....
4 pints of beer.......
chips+hummus........ still went to workout anyways hahaha
and now
noodles with choi, fish,fishballs,preserved egg and an entire quail

first day trying the rackpulls.. and felt like a bitch LOL the thought of little to no leg drive did not occur to me...... and only that there was a lessened ROM so i thought itd be easier.... apparently not...

Rack Pulls(below knees)
345x5
345x5 <-- just wanted to make minimums

Bent over Rows(Dead from ground)
140x4
140x10
LT: 135x4

Reverse Close Grip Lat PD
140x6
140x10
LT:140x10

no ghetto ghr/abs this week cuz we were in a rush before closing...

LudiWithKnives
08-21-2009, 11:02 PM
Rack Pulls
315x5
295x5

Bent Over Rows
115x4
115x10

no lat pd/ghr/abs cuz had to catch bus...

Weilder
08-22-2009, 12:25 AM
Nice rack pulls Ludi.

LudiWithKnives
08-23-2009, 02:13 AM
Nice rack pulls Ludi.

thanks weilder, it was my first time and they were interesting and now im sore as hell hahaha

LudiWithKnives
08-24-2009, 09:08 PM
FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUCKKKKK! horrible day with horrible back pains and cns fried. thats what i get for rackpulling and raping my back... plus the entire last week... i kinda slept at ~5-7am =.= not expecting this week to be good but hope my lowerback recovers by deadlift day

Box Squat
245x1
245x1
235x2

lower back couldnt help support me so i kept falling forward and had no belt today either

GM
115x10
115x10

just made minimums cuz i couldnt handle the back rapage

Leg Press
155x20

the only thing that was easy

LudiWithKnives
08-24-2009, 09:13 PM
hahah he was fine though

Box Squat
235x5
235x7
LT: 225x7

GM
105x10
105x15
LT: 95x15

Leg Press
145x20
LT: 135x20

LudiWithKnives
08-26-2009, 10:02 PM
ahhaha another horrible day..... was awake for like 26 hours before i went to the gym...didnt expect good numbers. atleast my back has finally recovered from the rackpulls on friday. no more AMAP sets just doing fixed reps again.

Decline
145x6
145x6
LT: 140x9

Wide Bench
145x5
145x5
LT: 140x9

wow neither set of wide benching even made minimums... =T

Dips
BW+10x10
BW+10x10

Cleans
BARx2
95x2
135x2
135x2
135x2

LudiWithKnives
08-26-2009, 10:09 PM
Decline
125x6
125x6
LT: 120x7

Wide Bench
125x5
125x6
LT: 120x10

Dips
BW+10x10
BW+10x10

Cleans
BAR warmup <-- practicing form
65x10
95x4
95x4
95x4

his form on the cleans got better at near the end so it wasnt a reverse curl anymore.

LudiWithKnives
08-28-2009, 08:49 PM
Deficit DL's
BARx6
BARx6
135x5
185x3
225x3
295x3
275x2
275x5

the working sets were weird.... when i was on 531 i got 290x5 with ease.. =T but i was probababy tired, no belt and traps hurt from cleaning.

Bent over Rows
145x4
145x4
LT: 140x4

RCG LTPD
60x6
160x6
160x6
LT: 140x6

no ghr/abs...

LudiWithKnives
08-28-2009, 08:57 PM
Deficit DLs
BARx5
BARx5
135x5
185x3
225x3
275x2
250x3
250x5

Bent Over Rows
120x4
120x4

LT PD
60x6
140x6
140x6

no ghr/abs

LudiWithKnives
08-31-2009, 06:59 PM
hahah was scared of the squat again today cuz of last week but was pretty good. moving to a new gym now because we re starting uni and the uni gym is better than the one we re at now, and it has bumper plates and olympic equipment... yes excited hahaha. stupid current gym always sasses us and tony for everything....dont drop the weights!(when its like 500lbs..tony)...no using chalk! it causes too much of a mess... faggots

Box Squat
BAR x 5
BAR x 5
135 x 3
135 x 3
185 x 2
185 x 2
245 x 5
245 x 5
LT: 235 x 8

GMs
BAR x 10
BAR x 10
125 x 10
125 x 10
LT: 115 x 10

Leg Press
RACK x 10
165 x 20
LT: 155 x 20

Snatch Practice
12lb bar practice for form

will move to practicing properly with olympic bar when we start working out at the university starting weds

Reverse Crunches
3 sets of 20

LudiWithKnives
08-31-2009, 07:06 PM
Box Squat
BAR x 5
BAR x 5
135 x 3
135 x 3
185 x 2
185 x 2
245 x 5
245 x 5
LT: 235 x 5

GMs
BAR x 10
BAR x 10
115 x 10
115 x 10
LT: 105 x 10

Leg Press
RACK x 10
155 x 20
LT: 145 x 20

Snatch Practice
12lb bar form practice

Reverse Crunches
3 sets of 20

Weilder
08-31-2009, 07:07 PM
Keep it up ludi

LudiWithKnives
08-31-2009, 08:23 PM
Keep it up ludi

thanks man :D! glad to know somebody is atleast reading this ahaha i know numbers are low but we re kinda light weighted = ="! and bulking is insanely hard for us ectos.

vsvs
08-31-2009, 08:57 PM
you eat like under 200g protein a day with a 5000 cal budget and call it hard. douche.

250g a day @ 2000 cal right here k.

LudiWithKnives
09-02-2009, 06:52 PM
LOL : ( i like my carbs....

need to get a straight 5000cal diet going hahaha


Decline
BAR x 5
BAR x 5
95 x 3
95 x 3
150 x 6
150 x 6
LT: 145 x 6

FUUUUUU our university doesnt have a decline bench.... so either im gonna have to incline.... or somehow make a decline with what i have

Wide Bench
BAR x 5
BAR x 5
95 x 2
95 x 2
150 x 6
150 x 5
LT: 145 x 5

wow.. they used to be fun.... and now they hurt like shit LOL

Dips
BW+20 x 10
BW+20 x 10

Snatch
BAR x 3
BAR x 3
65 x 3
65 x 3
65 x 3
65 x 3
65 x 5

snatch form is perfect, would film vids when i do them with bumper plates at the university.

LudiWithKnives
09-02-2009, 07:01 PM
Decline
BAR x 5
BAR x 5
95 x 3
95 x 3
130 x 6
130 x 6
LT: 125 x 6

Wide Bench
BAR x 5
BAR x 5
95 x 2
95 x 2
130 x 6
130 x 6
LT: 125 x 6

Dips
BW+20 x 10
BW+20 x 10

Cleans
BAR x 5
BAR x 5
85 x 5
85 x 5
85 x 5
65 x 5
65 x 5

LudiWithKnives
09-04-2009, 11:43 PM
first day working out at the uni gym and its pretty nice :D! i also found knee wraps. did deadlifts on the olympic platform cuz i wanted to play around with the bumpers and all the bars there are 50lbs instead of 45lbs. no belt today so didnt push myself completely hard. no soreness whatsoever from the deadlifts. finally vids are up cuz gustav just got a new phone and his vid quality is way better than mine.

GHR
2 x 10

Lat PD
60 x 6
150 x 6
150 x 6
LT: 160 x 6

the weights are different here and since theres 150 theres no point of me jumping 20lbs from 140 to 160 anymore

Rows
50 x 4
50 x 4
145 x 4
145 x 4
LT: 145 x 4

last time it felt pretty hard so i decided to do the same weight again, was easy this time though... maybe i shouldve went with 150

Conv Deadlift
50 x 6
50 x 6
94 x 6
160 x 5
204 x 3
226 x 3
248 x 2
292 x 1 <-- was planning to do 314 but no belt so stuck with 292
292 x 5 http://www.youtube.com/watch?v=q25ilWvu5zM
292 x 5 http://www.youtube.com/watch?v=S7ZCiHI1LZc

Snatch(practice)
50 x 3
94 x 3
94 x 2 vids are of this lift

http://www.youtube.com/watch?v=M3o_sO0vUvU <-- Failed attempt
http://www.youtube.com/watch?v=arg0_RQ-jaM

form was better with 65 but couldnt do less than 94 here so the forms a little off

LudiWithKnives
09-04-2009, 11:47 PM
GHR
2 x 10

Lat PD
60 x 6
150 x 6
150 x 6
LT: 140 x 6

Rows
50 x 4
130 x 4
130 x 4
LT: 125 x 4

Conv Deadlift
50 x 6
50 x 6
94 x 6
160 x 5
204 x 3
226 x 3
248 x 2
292 x 5 http://www.youtube.com/watch?v=fFrwtlq1yEw
292 x 4 http://www.youtube.com/watch?v=Opj4Njz2DjY

Cleans(practice)
94 x 5
94 x 5
94 x 5 http://www.youtube.com/watch?v=wkkNmBGttw0

LudiWithKnives
09-06-2009, 03:28 AM
working today, im a wedding dj for asian weddings.

tonights menu
suckling pig - had 4 pieces with jellyfish and seaweed salad, it was alright, better than the ones ive had before, pig wasnt very oily
shrimp - shrimp wrapped in crab meat and fried =T oily shit
scallops - 2 scallops.... and some snowpeas... not that great
sharkfin soup - was good.. not the best and there were alot of random other stuff in it
abalone - only a thin slice.... with some veggies on the side
roasted chicken - eh... normal chicken... had a thigh and breast
lobster - yum LOL now this was good but hard to get the tail out
fish - ate like 2 pieces... and then continued to work.... and when i went back to the tabe... someone took my fish away >=O! it was good too
rice/noodles - normal...
dessert - overly sweet cake
drinks - icetea, b52(kaluha,baileys,grand marnier)

still hungry like a mofo though....

no pics sorry cuz the rest of the table would be like wtfing at me lawls

LudiWithKnives
09-15-2009, 10:06 PM
sick as shit today but still went to do my squat pr.

Squat
50 x 5
50 x 5
100 x 5
100 x 5
140 x 3
140 x 3
190 x 2
190 x 2
230 x 1
230 x 1
255 x 1 (+10lb pr) http://www.youtube.com/watch?v=dROvCACwLbI
265 x 1 form wasnt atp so did it again
265 x 1 (+20lb pr) http://www.youtube.com/watch?v=RFOuO5rBsA8
LT: 245 x 1

then i went to a 2 hour muay thai class.

LudiWithKnives
09-15-2009, 10:10 PM
Squat
50 x 5
50 x 5
100 x 5
100 x 5
140 x 3
140 x 3
190 x 2
190 x 2
230 x 1
230 x 1
245 x 1 (+10lb pr) http://www.youtube.com/watch?v=v_NyayaReEk
255 x 1 (+20lb pr) http://www.youtube.com/watch?v=YYbu5o1PQi4
LT: 235 x 1

faggot didnt go to muay thai

DOA
09-15-2009, 11:46 PM
yo wen doyou workout when i went it was so busy it looks like no one is there when you are?

LudiWithKnives
09-17-2009, 07:04 PM
yo wen doyou workout when i went it was so busy it looks like no one is there when you are?

hey i go tues,thurs,fri around 2 30-4 30ish. maybe it just looks empty cuz it was filmed towards the olympic platform and no one there cept for a few people and us use it properly.

bench pr today, still stalling since my 185. gustav had to go to class so hes gonna do his bench pr after his dl pr tomrorow.

Bench
50 x 5
50 x 5
70 x 5
70 x 5
95 x 3
95 x 3
130 x 2
130 x 2
160 x 1
160 x 1
190 x 0
190 x 0

then i got pissed off and did rage incline bench

Incline Bench
50 x 6
50 x 5
100 x 10
100 x 10
100 x 10
100 x 6

and then went to muay thai again

LudiWithKnives
09-18-2009, 07:43 PM
wooooooooooo deadlift pr day, made a 20lb pr but friends phone fucked up everytime it was filming my prs except on the one that i failed =.=

Deadlift
50 x 5
50 x 5
100 x 5
100 x 5
140 x 3
140 x 3
190 x 3
190 x 2
230 x 2
230 x 2
280 x 1
280 x 1
320 x 1
335 x 1
355 x 1 video got fucked
365 x 1 video got fucked, we didnt realize until after 365.
370 x 0 http://www.youtube.com/watch?v=ucvYQWlAC0E form was complete shit and even worse looking back because my hips were way too high compared to how i normally do it. felt my form shattering so i just gave up.
LT: 345 x 1


NEW TOTALS: 185/265/365 = 815

LudiWithKnives
09-18-2009, 07:48 PM
Deadlift
50 x 5
50 x 5
100 x 5
100 x 5
140 x 3
140 x 3
190 x 3
190 x 2
230 x 2
230 x 2
280 x 1
280 x 1
320 x 1
335 x 1 http://www.youtube.com/watch?v=RdFYXH3p_RA
LT: 325 x 1

bench pr cuz he missed it yesterday

Bench
50 x 5
50 x 5
70 x 3
70 x 3
100 x 2
100 x 2
140 x 1
150 x 1
160 x 0
LT: 145 x 1

NEW TOTALS: 150/255/335 = 740

LudiWithKnives
09-22-2009, 03:53 PM
fun box squating today :D!

Box Squat
50 x 5
50 x 5
100 x 5
100 x 5
140 x 3
140 x 3
190 x 2
190 x 2
230 x 1
230 x 1
255 x 5
255 x 5 http://www.youtube.com/watch?v=whwoP7NqUb8
LT: 245 x 5

GM
70 x 5
70 x 5
135 x 10
135 x 10
LT: 125 x 10

Leg Press
45 x 10
175 x 20
LT: 165 x 20

LudiWithKnives
09-22-2009, 03:55 PM
Box Squat
50 x 5
50 x 5
100 x 5
100 x 5
140 x 3
140 x 3
190 x 2
190 x 2
230 x 1
230 x 1
255 x 5
255 x 5 http://www.youtube.com/watch?v=q6sRO5AME8g
LT: 245 x 5

GM
70 x 5
70 x 5
125 x 10
125 x 10
LT: 115 x 10

Leg Press
45 x 10
165 x 20
LT: 155 x 20

DOA
09-22-2009, 04:10 PM
Nice box squats man, what do you use for them, and are you gunna be at the gym 2morrow

LudiWithKnives
09-23-2009, 08:20 AM
thanks xfactor

we use the aerobic steppers with 6 steps and no im not there today cuz i have class till 5 30. ill be there on thurs and friday though.

DOA
09-23-2009, 10:31 AM
k man what time r u going on fridays, i have a tutorial at 830-1030 and then class from 230-530 so i like going right after my class ends, on mondays and wednesdays i like going right after class which i end at 1115 because i dont want to go to my class right after a workout, i like time to rest

LudiWithKnives
09-23-2009, 02:00 PM
okay normally

tues - 1230-230
thurs - 230-430
fri - 230-430

are you going at 1030? or 530?

LudiWithKnives
09-23-2009, 07:45 PM
since our upperbodies are so weak we re changing bench day into the bench day for sbpr so we can build before adding strength so itll be a weak recovery SBPR bench day...

BB Bench 2x5
Military Press 2x8
DB Incline Bench 3x8
Skullcrushers 2x10

LudiWithKnives
09-24-2009, 06:30 PM
first time doing the adjusted routine so numbers are fully right yet. the db weights are just as retarded as the plates since theres like 3 different brands of them, 2 of which are nice but one is pretty shitty and horrible to hold. oh and im just gonna count the bar is 45 now... so if it actually IS 50... then ill be doing more.. yay :D

Bench
45 x 6
45 x 6
95 x 3
95 x 2
155 x 5
155 x 5 http://www.youtube.com/watch?v=h5u2Q8A0VQo
LT: 150 x 6

OH Press these were a bitch and forgot to belt, will lower weight
45 x 6
45 x 6
95 x 7
95 x 5
95 x 2

DB Incline
30s x 6
30s x 6
60s x 2 weirdly hard... used to be easy
50s x 6
50s x 8 hard...
50s x 8 very easy...

might use 55s or 52.5s if they have them in the nice irongrip dbs

had no time to do skull crushers... and no more muaythai because i dont have time for it :( ill probably join when im in second year cuz the workloads easier

LudiWithKnives
09-24-2009, 06:32 PM
yay finally repping a plate

Bench
45 x 6
45 x 6
95 x 3
95 x 2
135 x 5
135 x 5 http://www.youtube.com/watch?v=CcxThMoAu_4
LT: 130 x 6

OH Press these were a bitch and forgot to belt, will lower weight
45 x 6
45 x 6
75 x 8
75 x 4
75 x 4

DB Incline
30s x 6
30s x 6
40s x 8
40s x 8
40s x 8 hard...

LudiWithKnives
09-25-2009, 06:19 PM
beginning of second wave. had to do sldl/rdl hybrids in the curl rack cuz their squat racks didnt really work right for them. was afraid of racking the bar cuz the spacing was too tiny hahaha

SLDL/RDL Hybrid
45 x 6
45 x 5
95 x 5
95 x 5
135 x 3
185 x 4
245 x 5
245 x 5 http://www.youtube.com/watch?v=T87ZMFpSU7c
LT: 225 x 5

Pendlay Rows
45 x 6
45 x 6
95 x 5
155 x 4 shit form so went down
150 x 4 better but still not the best, no vid cuz friend was in a hurry
LT: 145 x 4

thought i did 150 last time so i did 155 on my first set

RG Lat PD
60 x 6
60 x 6
150 x 6
150 x 6
LT: 150 x 6

the next jump is 165.... so ill see if i can find one of those mini stacks to put on so i could get 155 and 160.

GHR
BW x 10
BW x 10
LT: BW x 10

FINALLY found a good way to do ghrs :D! still ghetto but not atleast its not having 2 people hold my legs down. form is still assisted with hands so not gonna add weight till i can do them without my arms assisted and i feel it more in my calves than i do my hams though =T

http://img16.imageshack.us/img16/3152/feelsgoodmand.jpg

LudiWithKnives
09-25-2009, 06:21 PM
was in a hurry to get home for guitar so left early and didnt do lat pd's and ghr's

SLDL/RDL Hybrid
45 x 6
45 x 5
95 x 5
95 x 5
135 x 3
185 x 2
225 x 5
225 x 5 http://www.youtube.com/watch?v=g3_PSzoF5U0


Pendlay Rows
45 x 6
45 x 6
135 x 4
135 x 4
LT: 130 x 4

DOA
09-25-2009, 07:50 PM
hey ludi, i think it was you who said that the barbells weigh 50lbs is that all the barbells or just the one on the olympic platform?

Weilder
09-25-2009, 07:52 PM
nice work Ludi keep it up

LudiWithKnives
09-25-2009, 09:03 PM
@xfactor im not sure cuz i was told they were 50..... but now i dont really care anymore and im just gonna count them as 45lbs

@weilder thanks man : D! i think ill be able to reach my squat and deadlift goals ahead of time

LudiWithKnives
09-26-2009, 09:26 PM
breakfast/lunch i had noodles with pork/beef and veggies

had a energy bar for a snack before work started

dinner - got to eat with the people instead of eating by myself

-suckling pig
-crab claws
-stirfried scallops and shrimp
-sharkfin soup
-abalone
-chicken - stocked up on dat dere chicken breasts
-lobster
-fish - was working and they jewed me of my fish LOL
-fried rice/noodles
-dessert - did not want

followed by a giant plate of black pepper chicken breast on rice GOOOOOD SHIETT

vsvs
09-26-2009, 11:46 PM
strong chinese wedding. lol Sldl in curl rack wtf.

kingkong
09-27-2009, 06:30 AM
@xfactor im not sure cuz i was told they were 50..... but now i dont really care anymore and im just gonna count them as 45lbs

yeah i weighed mine at the gym, and mine were 45lbs

LudiWithKnives
09-27-2009, 03:58 PM
well tony i only do chinese weddings....LOL and there was no where else to do them unless we were to use 2 steppers or benches or w/e

LudiWithKnives
09-29-2009, 04:28 PM
: ( didnt make numbers today for squat........ but could be cuz i had an all nighter the night before......didnt have lunch yet today before workout....... or just a bad day. also we figured out that the bars were 45lbs.

oh and we figured out that tony probably bent 2 of the barbells there HAHAH XD

Box Squat
45 x 8
45 x 5
95 x 5
95 x 5
135 x 3
185 x 3
225 x 1
225 x 1
265 x 4 http://www.youtube.com/watch?v=QDXOC6x6_F0
265 x 3 http://www.youtube.com/watch?v=xT6cav9p2Hg i just gave up by the 4th one... pissed me off
LT: 255 x 5

well essentially 265 IS my squat pr...back is too weak to hold the weight so my torso is not as erect as gustav is

GMs
135 x 10
135 x 10
LT: 130 x 10

last time i counted the bar as 50lbs so i didnt really do 135 like i thought i did

Leg Press
45 x 10
185 x 20
LT: 175 x 20

Abs
Reverse Crunches
AMAP(~50 each set) x 3

Bicycles
50 x 1
50 x 1

got pretty emo on the way home.. could probably be cuz i didnt make numbers LOL....... but not sure

LudiWithKnives
09-29-2009, 04:29 PM
Box Squat
45 x 8
45 x 5
95 x 5
95 x 5
135 x 3
185 x 3
225 x 1
225 x 1
265 x 5 http://www.youtube.com/watch?v=DNmJFb2-Apw
265 x 5 http://www.youtube.com/watch?v=mllACkV3UM4 second set was easier than the first
LT: 255 x 5

GMs
125 x 10
125 x 10
LT: 120 x 10

last time i counted the bar as 50lbs so i didnt really do 125

Leg Press
45 x 10
175 x 20
LT: 165 x 20

Abs
Reverse Crunches
AMAP(~50 each set) x 3

Bicycles
50 x 1
50 x 1

DOA
09-29-2009, 07:05 PM
-suckling pig
-crab claws
-stirfried scallops and shrimp
-sharkfin soup
-abalone
-chicken - stocked up on dat dere chicken breasts
-lobster
-fish - was working and they jewed me of my fish LOL
-fried rice/noodles

straight up i gotta get me chinese girl that all sounds so good

DOA
09-30-2009, 01:35 PM
yo man msg me in the morning on friday and tell me what colour shirt you are going to be wearing on friday at the gym so i can pick you out.

LudiWithKnives
09-30-2009, 03:40 PM
black shirt that says "markham track" on the front and "real athletes arent born, they come from track and field" on the back.

BUT...... i might not go that early cuz gustav isnt rushed to leave anymore in the afternoon and i rather not workout during lunch cuz i havent eaten much and i have no energy... especially for deadlift day =T

LudiWithKnives
10-01-2009, 09:36 PM
funny shit today........ saw some guy on the oly platform with metal plates........ and some other guy using bumperplates AND metal plates on the ground doing some hip thrusting shit http://www.youtube.com/watch?v=nBYHPt2vprk

Pics at bottom.

Bench
45 x 6
45 x 6
95 x 5
95 x 5
135 x 3
160 x 5
160 x 5
LT: 155 x 5

was pretty easy too bad it didnt get filmed cuz i wasnt sure and didnt want to die so i rather had a spotter than a filmer

Push Press
45 x 6
45 x 6
95 x 8
95 x 8

DB Incline Bench
20s x 8
52.5s x 8
52.5s x 8
52.5s x 7
LT: 50s x 6,8,8

Skullcrushers
40 x 8
50 x 8

forgot it was 2x10, was pretty easy

Hang Clean Practice
45 x 5
95 x 5
95 x 5
95 x 5


For teh lulz:

Guy taking off bumper plates after his thrusting exercice. (not sure why so blurry but you can sort of see the guy)
http://img21.imageshack.us/img21/6682/imag0005ed.th.jpg (http://img21.imageshack.us/img21/6682/imag0005ed.jpg)

And metal plates on Olympic Platform. Only took pics because there was a reverse in placements (bumper on ground, metal on platform). I usually don't care that much lol.
http://img8.imageshack.us/img8/1083/imag0006sz.th.jpg (http://img8.imageshack.us/img8/1083/imag0006sz.jpg)

LudiWithKnives
10-01-2009, 09:38 PM
Bench
45 x 6
45 x 6
95 x 5
95 x 5
140 x 5
140 x 5
LT: 135 x 5

Push Press
45 x 6
45 x 6
75 x 6 forgot sets were of 8
75 x 8

DB Incline Bench
20s x 8
40s x 8
40s x 8
40s x 8
LT: 40s x 8,8,8

Skullcrushers
40 x 8
40 x 8

forgot it was 2x10, was pretty easy

Clean Practice
45 x 5
95 x 5
95 x 5
95 x 5

Weilder
10-01-2009, 09:46 PM
nice benching ludi

LudiWithKnives
10-02-2009, 07:53 PM
some luls happened again today... some guy was incline benching and decided to put bumper plates atop of rubber plates AND..... we were doing our sumo deadlifts and this other OCD guy came over and took our 10 just so he could have the same plates on both side of his bench. we re OCD about it too thats why we got the same plate and he decided to out OCD us....faggot

Pic at bottom.

RG Lat PD
60 x 6
75 x 6
155 x 6
155 x 6
LT: 150 x 6

GHR
BW x 10
BW x 10
LT: BW x 10,10

Pendlay Rows
45 x 4
45 x 4
95 x 4
150 x 4 http://www.youtube.com/watch?v=Hs7ytOSTEVw
150 x 4

form was better than last time

Sumo Deadlift
45 x 5
45 x 5
115 x 5
115 x 5
135 x 3
135 x 3
185 x 3
185 x 3
225 x 2
225 x 2
255 x 5 http://www.youtube.com/watch?v=Ig_34Ve8m2E ("luls just doing my curls in dat dere squat rack")
255 x 5

first time sumoing and i seem quite fond of it, ill try 275 next time :D! they just look kinda funny cuz i ddint want to do the eccentric phase so it looks like i collapse.... maybe i should start doing the eccentric...

gjdm, you just did 135lbs+20kg
http://img196.imageshack.us/img196/7362/imag0008i.th.jpg (http://img196.imageshack.us/img196/7362/imag0008i.jpg/)

LudiWithKnives
10-02-2009, 07:57 PM
RG Lat PD
60 x 6
75 x 6
155 x 6
155 x 6
LT: 150 x 6

Grip kept shifting over when doing them.

GHR
BW x 10
BW x 10

Pendlay Rows
45 x 4
45 x 4
95 x 4
133 x 4 http://www.youtube.com/watch?v=xEiqbaA-nqc
133 x 4

Form was better than last time.

Sumo Deadlift
45 x 5
45 x 5
115 x 5
115 x 5
135 x 3
135 x 3
185 x 3
185 x 3
225 x 2
225 x 2
225 x 5 http://www.youtube.com/watch?v=7L8jyBMQyLg
225 x 5

First time doing sumo, groin was hurting so didn't move up in weights. Used mostly back rather than quads when doing it because when I used more quads, groin would hurt : (

Also kept burning forearm against my leg when lifting.

DOA
10-02-2009, 09:56 PM
Hey ludi what time did you go today because i think i was the guy in the begginning of the video not the idiot floor fucker but the guy with his ipod

LudiWithKnives
10-02-2009, 10:22 PM
yo no way you couldve been the ipod guy in the thrusting vid.......... cuz that was yesterday... and you go mwf

DOA
10-04-2009, 12:36 PM
hey just a question is it so bad to use metal plates on the olympic platform, because i use the 25 kg as the first plates and anything after that i use metal plates, if it is bad ill just do them off the platform with all metal plates.

LudiWithKnives
10-04-2009, 05:24 PM
well if the rest of the plates are smaller than the 25kg in diameter wise then i guess its okay, cuz its damaging to the platform and they bitched at tony for doing that once when he loaded up 4 plates.

LudiWithKnives
10-06-2009, 04:30 PM
boxsquats are plateauing =.= and beginning to hate them LOL more funny shit happened today involving bumpers, and the thrusting guy starts thrusting on the oly platform today (beastly 315lbs thrusts : o).

Pic at bottom.

Box Squat
45 x 6
45 x 6
95 x 5
95 x 5
135 x 4
135 x 4
185 x 3
185 x 3
225 x 2
225 x 2
265 x 2 http://www.youtube.com/watch?v=HfGDQoptp8o
185 x 10 http://www.youtube.com/watch?v=Q_ZaiQ-NgP4

form was getting better? cuz groin started hurting again.. seems like a sign that im getting my form back. lowered the weight and practiced form and lowbar.

GM
95 x 5
135 x 10
135 x 10

maintaining 135 cuz form might break if i keep increasing

Leg Press
135 x 10
195 x 20
LT: 185 x 20

these are getting easier and easier


Whooo doing shrugs with bumper plate in squat rack!
http://img15.imageshack.us/img15/5559/imag0011bc.th.jpg (http://img15.imageshack.us/img15/5559/imag0011bc.jpg)

LudiWithKnives
10-06-2009, 04:35 PM
Still moving up : )

Box Squat
45 x 6
45 x 6
95 x 5
95 x 5
135 x 4
135 x 4
185 x 3
185 x 3
225 x 2
225 x 2
275 x 4 http://www.youtube.com/watch?v=ouBKVdFdxV0 (missed one rep on this set)
275 x 5 http://www.youtube.com/watch?v=9QfY9dBY-oY
LT: 265 x 5

GM
95 x 5
95 x 10
95 x 10

Maintaining lower weights to ensure proper form and not to kill myself.


Leg Press
135 x 10
185 x 20
LT: 175 x 20

LudiWithKnives
10-08-2009, 07:49 PM
today was goood but retarded at the same time...first i got my bench reps...kinda.....but second....they had a fucking fire alarm testing so we had to evacuate the fucking building =.=

Bench
45 x 10
45 x 10
95 x 5
95 x 5
135 x 3
135 x 3
165 x 5 not sure if back lost tightness or w/e but the 5th rep ended up hurting my back
165 x 4 so close..... :(
LT: 160 x 5,5

forgot to film : (

fire alarm...

Push Press
45 x 8
45 x 8
100 x 8
100 x 3
LT: 95 x 8,8

probably not gonna move up =.= and just keep doing 95lbs, i have horrible balance on presses which ends up making me hurt my lower back. someone told me to clench my glutes to maintain balance but feels weird cuz im pushpressing and the bounce from the legs doesnt really help my glutes stay tight.

skipped the rest of the exercises cuz got pissed off and back felt like shit

LudiWithKnives
10-08-2009, 07:52 PM
Bench
45 x 5
45 x 5
95 x 5
95 x 5
135 x 2
135 x 2
145 x 2 weird shit how i only got 2...
145 x 5
LT: 140 x 5,5

Push Press
45 x 8
45 x 8
80 x 8
80 x 8
LT: 75 x 6,8

presses were easy gonna move up

DOA
10-08-2009, 08:35 PM
im thinking of going tuesday,wenesday, friday as i am sure they are closed on monday for thanksgiving but the times are up 2 you man maybe after lnch like 12 or 1?

LudiWithKnives
10-09-2009, 11:52 PM
RG Lat PD
75 x 6
75 x 6
160 x 6
160 x 6
LT: 155 x 6,6

GHR
2 x 10
LT: 2 x 10

Deficit Deadlift
45 x 5
45 x 5
95 x 5
95 x 5
135 x 5
135 x 5
185 x 5
185 x 5
245 x 3
245 x 3
295 x 5
285 x 2
LT: 295 x 2, 275 x 3,5

LudiWithKnives
10-09-2009, 11:53 PM
RG Lat PD
75 x 6
75 x 6
160 x 6
160 x 6
LT: 155 x 6,6

GHR
2 x 10
LT: 2 x 10

Deficit Deadlift
45 x 5
45 x 5
95 x 5
95 x 5
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
225 x 3
275 x 2
250 x 5
LT: 275 x 2, 250 x 3,5

DOA
10-12-2009, 03:42 PM
hey ludi so what time are you going to the gym 2morrow? Ill pm you my number and you can text me.

LudiWithKnives
10-14-2009, 12:11 AM
went alone today cuz gustav was sick. shitty workout =T squats are fucking stalling.....went to do ATG and couldnt even do them right.

ATG Squat
45 x 10
45 x 10
95 x 10
95 x 10
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
205 x 5
205 x 1

fucking hell cant even do 205/225 properly....form really fucked up somehow and people say im goodmorninging the weight =T

GM
135 x 10
135 x 10

Leg Press
135 x 10
205 x 20
LT: 195 x 20

LudiWithKnives
10-15-2009, 09:08 PM
Bench
45 x 7
45 x 10
95 x 5
95 x 5
135 x 3
135 x 3
145 x 1
170 x 3 http://www.youtube.com/watch?v=F39aIQEEZzo
170 x 1 http://www.youtube.com/watch?v=E_3yhqiA8Sg
LT: 165 x 5,4

hahaha bench was painful, wonder if ill make a bench pr next week

Push Press
45 x 8
45 x 8
95 x 8,8

DB Incline Bench
20s x 8
52.5s x 8,8,6
LT: 52.5s x 8,8,7

Skullcrushers
50 x 9,10

LOL on my 7th rep on the first set i ended up hitting the top of my head with the bar and then i bursted out laughing and lost strength and concentration so i couldnt finish my first set

Cleans
45 x 3
111 x 1
111 x 1
155 x 1 http://www.youtube.com/watch?v=jdUslfu1ofk
155 x 1 http://www.youtube.com/watch?v=8JtqY80hqDM

pretty sure i can clean more... just not sure if i could front squat more hahaha

LudiWithKnives
10-15-2009, 09:11 PM
Bench
45 x 5
45 x 5
95 x 5
95 x 5
135 x 2
135 x 2
150 x 0
145 x 1 http://http://www.youtube.com/watch?v=_zMnKTmsEQA (http://www.youtube.com/watch?v=_zMnKTmsEQA")
140 x 3 http://www.youtube.com/watch?v=PnV-fFkt4nI
LT: 145 x 2,5

Push Press
45 x 8
45 x 8
85 x 8,7
LT: 75 x 8,8

DB Incline Bench
20s x 8
40s x 8,8,7
LT: 40s x 8,8,8

Skullcrushers
40 x 10,10

Cleans
45 x 3
111 x 1
111 x 1
111 x 1 bad form
111 x 1 bad form

DOA
10-15-2009, 10:17 PM
k man i got ur number, my wrist sorta hurts, but its ok cuz i got squats 2morrow, if it bothers me 2 much i might just push my deload to this week and do less weight. Anyways what time were you thinking of going i was gunna go early in the morning, but tell me when you wanna go and ill let you know if i can

DOA
10-15-2009, 10:26 PM
yo pm me ur email because i am on msn

DOA
10-16-2009, 02:33 PM
hey man i couldnt go to the gym at 230 i had to go at 11 like i said because i am on my way to the dentist i have a 3 oclock appointment, dun worry mayhbe sometime next week ill stay after my classes rather than go in between

LudiWithKnives
10-16-2009, 07:18 PM
FUUUUUUUUU shitty workout LOL probably gonna go do deadlifts before everything else like i used to

RG Lat PD
165 x 6,6
LT: 160 x 6,6

feels good, not sure if its something to be proud of to do more than body weight? LOL its 20lbs+ bodyweight.

GHR
BW x 10,10
LT: BW x 10,10

Pendlay Rows
45 x 4
45 x 4
89 x 4
89 x 4
155 x 4 shitty form
133 x 4 easy shit
LT: 150 x 4

Conv Deadlift
133 x 5
133 x 5
181 x 5
181 x 5
221 x 4
221 x 3
265 x 3
265 x 2
309 x 1
LT: 292 x 5,5

then i just gave up LOL felt like shit today

Pullups
BW x 8,6,3 little to no rest inbetween

LudiWithKnives
10-16-2009, 07:20 PM
RG Lat PD
165 x 6,6
LT: 160 x 6,6

GHR
BW x 10,10
LT: BW x 10,10

Pendlay Rows
45 x 4
45 x 4
89 x 4
89 x 4
133 x 4
133 x 4
LT: 133 x 4

Conv Deadlift
133 x 5
133 x 5
181 x 4
181 x 4
221 x 3
221 x 3
265 x 2
265 x 2
287 x 4
LT: 292 x 5,5

Pullups
BW x 7,5,3 little to no rest inbetween

DOA
10-16-2009, 11:19 PM
ya man sorry again about today i went early in the morning, but hell yeah it is important if you can do more than your body weight on a lat pulldown!

LudiWithKnives
10-21-2009, 06:59 AM
Squat Pr day, read the article on cleaning up my squat form and changed my form. it helped massively and was amazed that i made a pr even while adjusting to a new form. I also warmed up with the poliquin method. no vids today cuz gustav had to go study with a group during the time we could workout.

Squat
115 x 4
115 x 4
170 x 3
215 x 2
230 x 1
240 x 1
255 x 1
270 x 1 +10lbs PR
285 x 0 was rushed into doing this one
285 x 0 lowerback/hips started giving out

my last pr's for squat and deadlift should be -5lbs since at that time we kept thinking the bar was 50lbs.

DOA
10-21-2009, 05:13 PM
see didnt that disel crew article help alot?

LudiWithKnives
10-21-2009, 05:29 PM
hahha yeah it did, my form is alot more stable now and no more good morninging the weight up :D!

LudiWithKnives
10-22-2009, 09:49 PM
bench pr today, was so sure that i got it but then nope :(

Bench
45 x 12
45 x 12
95 x 5
95 x 5
135 x 3
135 x 3
145 x 1
155 x 1
165 x 1
190 x 0 http://www.youtube.com/watch?v=ehj5Q6J87pw

well i got it up more than last time =T and something is wrong with the way i do my lordic arch cuz i strained my fucking back today doing it, hope it doesnt affect my deadlift pr tomorrow

LudiWithKnives
10-22-2009, 09:52 PM
2 prs today :D feels good man

Squat
135 x 2
135 x 4
165 x 3
205 x 2
220 x 1
235 x 1
250 x 1
260 x 1 10lb pr http://www.youtube.com/watch?v=TiIPgKhUv1g
275 x 0 http://www.youtube.com/watch?v=WnuvKiyjiSI

Bench
45 x 12
45 x 12
95 x 5
95 x 5
135 x 1
135 x 1
135 x 1
155 x 1 5lb pr http://www.youtube.com/watch?v=jA7c40KVz6U
160 x 1 10lb pr http://www.youtube.com/watch?v=KnV-VSbcqgI
165 x 0 http://www.youtube.com/watch?v=SQryt8TPAko

LudiWithKnives
10-23-2009, 07:33 PM
shitty deadlift pr day =T was tired out of my mind, couldnt even get my 90% up from poliquins method

Deadlift
45 x 6
45 x 6
150 x 4
150 x 4
225 x 3
280 x 2 felt okay
300 x 1 felt hard
320 x 1 hard...
340 x 0
355 x no attempt
375 x no attempt

and for some reason my form is weird again =.= when i first started deadlifting, i couldnt get it off the ground but locking out was easy, then it became off the ground was easy and locking out hard and now its back to hard off the ground and lockout easy =T

was pissed off so went to do some vanity lifts

Pullups
BW x 10, 6, 4 no rest inbetween

Clean and Jerk
45 x 1
89 x 1
133 x 1
133 x 1
133 x 1

LudiWithKnives
10-27-2009, 03:58 PM
gay my form is still a little messed even though it was fine for pr day

Box Squat
45 x 6
45 x 6
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
225 x 1
255 x 3 http://www.youtube.com/watch?v=BpIJlpGU3Vk
225 x 5 http://www.youtube.com/watch?v=2ArqrIaDaIE

okay starting next week im just gonna do 225 but go up in reps every week so im still progressing but can work on form.

GMs
135 x 10,10

dont even need to warmup for these anymore since im somewhat gming during my squat =.=

Leg Press
135 x 10
215 x 20
LT: 205 x 20

i like how im progressing with these even though its just leg press

LudiWithKnives
10-27-2009, 04:01 PM
Box Squat
45 x 6
45 x 6
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
225 x 1
265 x 5 http://www.youtube.com/watch?v=7fdi8EM5JAA
265 x 5

with each cycle we re going to start by doing the weight 2 weeks ago cuz we cant progress linearly

GM
95 x 10,10

Leg Press
135 x 10
195 x 20

DOA
10-27-2009, 04:02 PM
leg press builds quad power man helps with my deadlift alot, just try to keep your chest up and back tight during squats and make sure you head is moving upwards and not your hips first and then your head or else you are basically doing good mornings

LudiWithKnives
10-28-2009, 01:47 PM
my form is fine when i sit down but when i go back up i cant get leverage unless i lean forward first, and ive been told that i stick my ass out TOO much and arch TOO much...

DOA
10-28-2009, 04:12 PM
i'm not aware with that problem because i haven't box squat yey, when my current regular squat stalls i will be switching to box squat

LudiWithKnives
10-30-2009, 02:54 AM
Bench
165 x 5,3

Push Press
95 x 8,8

Incline Bench
52.5s x 8,5,5

Skullcrushers
50 x 7,9

LudiWithKnives
10-30-2009, 02:57 AM
gustav - im a faggot and wont write on the journal even though i have time and bevans busy

Bench
140 x 3,3

wtf?

Push Press
85 x 8,8

DB Incline
40s x 8,8,8

Skullcrushers
40 x 10,10

LudiWithKnives
10-30-2009, 08:56 PM
SLDL/RDL Hybrid
45 x 5
45 x 5
135 x 5
135 x 5
175 x 4
175 x 3
265 x 5
265 x 5
LT: 245 x 5,5

lawls +20lbs each cycle for the hybrid, wow sldls rape my palms/grip cuz at no point is there for me to stop and fix my hands

Kroc Rows
50s x 20 left, 20 right
50s x 20 left, 20 right

strapping these so we re focusing on back instead of failing sets cuz of shitty grip

GHR
BW x 10,10

RG Lat PD
90 x 6
75 x 6
170 x 4
170 x 3
LT: 165 x 5,5

about time i started stalling on these hahaha its 30lbs+ on my bw, might be from the kroc rows though oh well i rather do better on kroc rows than these

LudiWithKnives
10-30-2009, 08:58 PM
SLDL/RDL Hybrid
45 x 5
45 x 5
135 x 5
135 x 5
175 x 4
175 x 3
245 x 5
245 x 5
LT: 225 x 5,5

Kroc Rows
40s x 20 left, 20 right
40s x 20 left, 20 right

GHR
BW x 10,10

RG Lat PD
90 x 6
75 x 6
165 x 6
165 x 6

DOA
10-30-2009, 10:06 PM
question- how do you guys do ghr's at the uni gym do you guys help each other because i was thinking of either doing it on the smith machine or lat pulldown machine with a bench behind the seat so i dont fall

LudiWithKnives
10-30-2009, 10:28 PM
we have small enough calves to shove them under the dumbbell rack by the stretching area, and we put the mats under our knees so it doesnt kill our knees

LudiWithKnives
11-03-2009, 04:36 PM
Box Squat
45 x 6
45 x 6
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 8
225 x 8

GMs
45 x 6
135 x 10
135 x 10

Leg Press
135 x 10
225 x 20
LT: 215 x 20

Abs
Weighted Abs
50 x 10
100 x 10
100 x 10

Wipers
10,10,10,10

wow havent done abs in like half a year... painful as shit but feels good man

LudiWithKnives
11-03-2009, 04:41 PM
Box Squat
45 x 6
45 x 6
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 2
225 x 2
275 x 4
275 x 2
LT: 265 x 5,5

GMs
45 x 6
95 x 10
95 x 10

Leg Press
135 x 10
205 x 20
LT: 195 x 20

Abs
Weighted Abs
50 x 10
100 x 10
100 x 10

Wipers
10,10,10

DOA
11-03-2009, 08:33 PM
are wipers when you hold a barbell lying down and touch each plate with your foot

LudiWithKnives
11-03-2009, 10:57 PM
essentially this but legs closed and we do it on the parallel grip bars http://www.youtube.com/watch?v=tcWUivTRNJg

LudiWithKnives
11-05-2009, 10:08 PM
Bench
45 x 10
45 x 10
95 x 5
95 x 5
135 x 5
135 x 5
165 x 3
165 x 4

FUUUUUUUUUUU this is pissing me off... bench days always fluctuate....

Push Press
45 x 6
45 x 6
95 x 8
95 x 8

DB Incline
15s x 8
52.5s x 8,8,6

Skullcrushers
50 x 10,10

LudiWithKnives
11-05-2009, 10:12 PM
Bench
45 x 10
45 x 10
95 x 5
95 x 5
115 x
115 x
140 x 4
140 x 1, 10 second rest,2

Push Press
45 x 6
45 x 6
85 x 8
85 x 8

DB Incline
15s x 8
40s x 8,8,8

Skullcrushers
40 x 10,10

LudiWithKnives
11-06-2009, 11:18 PM
only me again today, worked out earlier too so didnt expect much and didnt have time to do everything.

Rack Pulls
135 x 5
135 x 5
225 x 5
225 x 5
275 x 5
275 x 5
315 x 5
315 x 5
365 x 3
365 x 1
LT: 345 x 5,5

LOL i warmed up the way my other friend told me .... and im sure it tired my hands cuz my back was fine but grip was dying.... atleast not as bad as the first time doing them.

Kroc Rows
50 L 20,20
50 R 20,20

no time and felt like barfing after this hahahah probably worked out too close to lunch thats why

DOA
11-06-2009, 11:22 PM
wow man why so much volume on the warmups?

LudiWithKnives
11-07-2009, 08:13 PM
LOL blame my friend =="! i was like wtfing while warming up too.... ill probably just go back to how i normally warm up hahaha my hands are still dying.. it hurts to clench my fists

DOA
11-08-2009, 12:18 AM
ye man the only warmups ive ever used the ones from the site and even though the laast set before my working set always feels really heavy it works like magic and i plowed throught the working sets

LudiWithKnives
11-10-2009, 07:39 PM
Box Squat
45 x 9
45 x 7
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 9
225 x 9
LT: 225 x 8,8

GM
135 x 10,10

Leg Press
135 x 10
235 x 20
LT: 225 x 20

Abs
Rope Crunches
100 x 10,20

Wipers
10,10,8

LudiWithKnives
11-10-2009, 07:42 PM
Box Squat
45 x 5
45 x 5
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 2
225 x 2

gave up cuz groin hurt like hell

GM
95 x 10,10

Leg Press
135 x 10
215 x 20
LT: 205 x 20

Abs
Rope Crunches
100 x 10,20

Wipers
10,10

LudiWithKnives
11-12-2009, 06:42 PM
right elbow started hurting like shit after learning how to polevault yesterday at track...im left handed soo its even worse lol...

Bench
45 x 10
45 x 10
95 x 5
95 x 5
135 x 4
135 x 4
165 x 4
165 x 2 elbow started feeling raped

Push Press
45 x 6
45 x 6
95 x 8
95 x 8

DB Incline
52.5s x 8,8,8

easy shit LOL probably cuz i failed my bench

Skullcrushers
60 x 10,10

got bored after and had time so we went to do floor presses LOL

Floor Press
45 x 10
95 x 10
95 x 10

wow floor presses hurt my lats cuz they dig into the ground =S

LudiWithKnives
11-12-2009, 06:54 PM
Bench
45 x 10
45 x 10
95 x 5
95 x 5
135 x 2
140 x 5
140 x 4

Push Press
45 x 6
45 x 6
90 x 5
85 x 3
85 x 7

DB Incline
40s x 8,8,8

Skullcrushers
50 x 10,10

Floor Press
45 x 10
95 x 10
95 x 10

LudiWithKnives
11-13-2009, 03:38 PM
ahhah dont know how but ive gained and maintained 6lbs... so now im ~148lbs so im pretty happy, but im just wondering if it could be the water weight... cuz i started using creatine again 2 weeks ago.

Conv. Deadlift
135 x 5
135 x 5
185 x 3
185 x 3
225 x 3
225 x 3
275 x 2
275 x 2
305 x 5 http://www.youtube.com/watch?v=OOBpgZOQL0I
305 x 5
LT: 295 x 5,5

then i proceed to get yelled at for dropping the weights again... even though i only drop it after it goes below my knees....

Kroc Rows
50s L 20, 20
R 20, 20

GHR
BW x 10,10

RG Lat PD
75 x 6
165 x 6
165 x 4.5

hahah dont care about these anymore... just gonna go static at 165

Wipers
10

only did one set cuz my lats were so tired from all the other lifts that it couldnt keep me stable up there and i had to get to class ahaha

LudiWithKnives
11-13-2009, 03:40 PM
Conv. Deadlift
135 x 5
135 x 5
185 x 3
185 x 3
225 x 3
225 x 3
275 x 2
275 x 2
295 x 5 http://www.youtube.com/watch?v=nBmyGlIvKY0
295 x 2
LT: 295 x 5,5

Kroc Rows
40s L 20, 20
R 20, 20

GHR
BW x 10,10

RG Lat PD
75 x 6
165 x 6
165 x 4

Wipers
10

DOA
11-13-2009, 10:15 PM
were the guys that yelled at you the guys in red behind you in the vid?

LudiWithKnives
11-14-2009, 05:57 PM
naw it was a baldish asian guy with glasses who works there

DOA
11-16-2009, 06:58 PM
hey man someone that worked their was giving me dirty looksat the gym when i was making noise doing deadlifts and i just acted like they were not even looking at me, i can tell they were so pissed off

LudiWithKnives
11-17-2009, 04:44 PM
LOL thats funny....we get dirty looks from people all the time...

Box Squat
45 x 6
45 x 6
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 10
225 x 10
LT: 225 x 9,9

wow im not used to high rep work anymore but feels good man

GMs
135 x 10,10

Leg Press
135 x 10
245 x 20
LT: 235 x 20

wow these are absolutely painful now after the 10th rep hahaha maybe cuz my squats are high repped and these are even higher repped XD

Abs
Rope Crunches
100 x 20,20

Hanging Wipers
10,10,10

felt much easier than before...maybe cuz i got more of a technique to it now

LudiWithKnives
11-17-2009, 04:45 PM
Box Squat
45 x 6
45 x 6
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 2
225 x 2
275 x 5
275 x 5

GMs
95 x 10,10

Leg Press
135 x 10
225 x 20
LT: 215 x 20


Abs
Rope Crunches
100 x 20,20

Hanging Wipers
10,10,10

LudiWithKnives
11-19-2009, 07:44 PM
Bench
45 x 10
45 x 10
95 x 10
95 x 10
135 x 5
135 x 5
165 x 5
165 x 5

feels good man, very easy bench today LOL we can usually tell how our bench goes depending on the 95lb set.... and was easy today, maybe the article i read for setting up for bench helped too

Push Press
45 x 8
45 x 8
95 x 8
95 x 8

DB Incline Bench
30s x 8
52.5s x 8,8,6

Skullcrushers
60 x 8,8

LudiWithKnives
11-19-2009, 07:47 PM
Bench
45 x 10
45 x 10
95 x 10
95 x 10
140 x 5 very easy
140 x 5


Push Press
45 x 8
45 x 8
95 x 8
95 x 8

DB Incline Bench
30s x 8
40s x 8,8,8

Skullcrushers
50 x 7,3

LudiWithKnives
11-20-2009, 05:25 PM
Deadlift
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
225 x 3
275 x 3
275 x 3
315 x 5 http://www.youtube.com/watch?v=SVyTwIA5OfE
315 x 5
LT: 305 x 5,5

very happy i got this cuz i thought i wouldnt since i didnt get much food before this

Kroc Rows
50s x L 20,20
R 20,20

GHR
10,10

RG Lat PD
75 x 6
165 x 6
165 x 5

Hanging Wipers
10

LudiWithKnives
11-20-2009, 05:26 PM
Deadlift
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
225 x 3
275 x 1
275 x 1
295 x 5
295 x 2

Kroc Rows
40s x L 20,20
R 20,20

GHR
10,10

RG Lat PD
75 x 6
165 x 6
165 x 4

Hanging Wipers
10

DOA
11-20-2009, 06:25 PM
i think it was the belt :)

LudiWithKnives
11-20-2009, 06:39 PM
LOL even on the tightest hole it was still loose... i had to fold my towel and shove it between the belt and my lower back hahaha

LudiWithKnives
11-24-2009, 04:43 PM
squat pr day, fucking gym was so humid that we couldnt breathe properly and kept sweating so easily. fucking quads were dying from sprinting yesterday and then i cramped them up even more today by doing a hanging leg raise after my squat pr hahaha.

Squat
45 x 5
45 x 5
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 1
225 x 1
255 x 1
255 x 1
280 x 1 +10lb pr http://www.youtube.com/watch?v=p326rhCoyDY
LT: 270 x 1

low bared until 185 to practice form and it felt good but decided to pr with highbar

Low Bar Practice
135 x 7
135 x 7
135 x 7

Hanging Wipers
10,10,10,10

LudiWithKnives
11-24-2009, 04:44 PM
Squat
45 x 5
45 x 5
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 1
225 x 1
255 x 0
255 x 0

groin hurt, stopped trying after that :( no pr this wave

Low Bar Practice
135 x 7
135 x 7
135 x 7

Hanging Wipers
10,10,10

XPirate
11-24-2009, 09:33 PM
Don't worry about the groin man, I get those occasionally...like at this moment...just don't go all out on the other ones, or you'll end up like I did, a hurt shoulder, groin, and back. Then you won't lift at all...

DOA
11-30-2009, 05:39 PM
Yoi put my belt back in your locker, i only need it until friday and your locker still won't open properly.

LudiWithKnives
12-01-2009, 03:35 PM
first we were gonna change up how we did our box squat by lowering the box and doing it lowbar, but after our first working set did we realize that we didnt even lower the box even though we thought we did.

Low Bar Box Squat
45 x 9
45 x 9
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 4
225 x 2
225 x 2
240 x 8 http://www.youtube.com/watch?v=Q6_DCMctUCE
240 x 8
LT: 225 x 11,11

GMs
135 x 10,10

Leg Press
135 x 10
255 x 20
LT: 245 x 20

Hanging Leg Raise
5,5

tiring as shit LOL and didnt want quad to cramp again so didnt do much

LudiWithKnives
12-01-2009, 03:45 PM
Low Bar Box Squat
45 x 9
45 x 9
95 x 5
95 x 5
135 x 5
135 x 5
185 x 4
185 x 4
225 x 3
225 x 3
275 x 2 http://www.youtube.com/watch?v=RIN5JMIRrYc
225 x 3

Didn't notice while doing set, that back was horribly rounded...

groin and low baring raped me. THE FUNNIEST SHIT HAPPENED WHILE WE WERE SQUATING LOL. this stupid pt bitch walks up to us (we already had a feeling this was gonna happen cuz we saw her pacing behind us) and she decides to teach us how to squat properly... so convo goes.

her - can i give you guys some advice on squating?
us - uh huhh...sure.. (didnt want to be rude... was contemplating on telling her to get back to the kitchen or if she was giving us advice for cooking)

She then proceeds to tell me to get under the bar and I knew from this she would tell me to put the bar on the traps but I still low bared anyway to see what she would say.

her - FIRST....you should put your bar higher...
us - *before she could finish* we re low baring
her - *gives us weird look probably thinking in her mind 'teh fuk is low bar?'* oh... you're low baring? and you shouldnt stand so wide its bad for your knees. put your feet closer, only one foot apart from each other.

So pretty much I had to put both feet right in front of the 'box' and do squats like I was on a smith machine.

bevan - facepalms in his mind and tries to hold in his laughter while gustav is forced to demonstrate this horrible form.

then she leaves and then us and another friend start bursting out in laughter and wtfing her entire attempt to teach us the proper way of squating, while she doesnt even get under the bar since she says she hurt her back. its the same stupid bitch who was telling these 2 crossfitter guys how to squat too like 2 weeks ago.

GMs
95 x 10,10

Leg Press
135 x 10
235 x 20
LT: 225 x 20

Hanging Leg Raise
5,5

vsvs
12-01-2009, 07:26 PM
Just tell her to squat 4 plates or fuck off

LudiWithKnives
12-03-2009, 07:12 PM
hahaha yeah tony we dont give off the same essence as you do, we seem like super weak shits (not saying that we arent), she wouldnt even dare to walk up to you and do that XD

FUUUUUUUUUUU another raging day... the one day that i lose my shoe tag which lets me workout there.... happens to also be the one day that they check me to see if i have it on. not only that, i got checked by someone who ive never seen work there before AND.... after i get my temporary (which you can see in my bench vid, the wrist strap), shes already gone and not working anymore, wasting my money and i see a shitload of people working out without tags too.

Bench
45 x 10
45 x 10
95 x 5
95 x 6
135 x 3
135 x 4
170 x 5 http://www.youtube.com/watch?v=1ICUZRqFWeY
170 x 5 (198lb projected max)
LT: 165 x 5,5

felt good man, didnt think i would be able to since i was stalling on the 165 last cycle so that means 175 for me next week :D!

Push Press
45 x 8
95 x 8
95 x 6

DB Incline
50s x 8,6,6

Skullcrushers
60 x 7,6

wasted alot of time with the shoe tag, didnt get to stretch much so all the accessories went down but i dont really care since the main compound went up

LudiWithKnives
12-03-2009, 07:16 PM
Bench
45 x 10
45 x 10
95 x 5
95 x 5
135 x 3
135 x 3
145 x 4 (165lb projected max) http://www.youtube.com/watch?v=RFh-XbHOY3c
145 x 2
LT: 140 x 5,5

Push Press
45 x 8
85 x 8
85 x 8

DB Incline
40s x 8,8,8

luls fucked up first set and used a 40lb and a 35lb db

Skullcrushers
50 x 10,10

hurt my right shoulder during one of the exercises =(

DOA
12-03-2009, 08:38 PM
nice bench man, how much was the wrist straps, you should just get a paor of old shoes lace em up w/ the tag and leave them in ur locker thats what i do

LudiWithKnives
12-03-2009, 08:40 PM
yeah thats what i did LOL except somehow the lace got undone and now the tag is gone =.= i think you can get the straps for like $10 at sportscheck or something not sure how much. why do you need them?

Joe
12-03-2009, 08:42 PM
Great work dude... Using a GOOD simple power routine and getting good gains. Other teens should follw

DOA
12-03-2009, 09:44 PM
yo bevan you misunderstood, the thing they made you wear instead of the shoetag

LudiWithKnives
12-04-2009, 05:48 PM
@joe- thanks ive been making good gains with this routine.

@peter- oh its $2, and i just put it on loose so that i could take it off without ripping it, assuming its the same colour everyday i could reuse it if i really needed to.

SLDL Hybrid
45 x 5
45 x 5
135 x 5
135 x 5
185 x 4
185 x 4
225 x 3
225 x 3
285 x 5 http://www.youtube.com/watch?v=5-o63YxiDqs
285 x 5
LT: 265 x 5,5

feels good man, going for 305 next cycle, which ll probably be after next year :D

Kroc Rows
50s L 20,20
R 20,20

GHR
10,10

wow these are painful to do now especially since we re doing them properly but still ghetto-esque... look at the picture hahah

had to get to class so didnt do the lat pd and core work


Extreme Ghetto GHR
-foam roller
-stepper

ignore my chicken calves ahhaha and we gotta find something to wedge it cuz the foam roller rolls forward and shifts out of place

http://img691.imageshack.us/img691/9660/imag0013h.th.jpg (http://img691.imageshack.us/img691/9660/imag0013h.jpg)

LudiWithKnives
12-04-2009, 05:49 PM
SLDL Hybrid
45 x 5
45 x 5
135 x 5
135 x 5
185 x 4
185 x 4
225 x 3
225 x 3
265 x 5 http://www.youtube.com/watch?v=1j-3J1rHYE8
265 x 5
LT: 245 x 5,5

Kroc Rows
40s L 20,20
R 8

right shoulder still hurts from yesterday so i only did the left side

GHR
10,10

vsvs
12-04-2009, 10:55 PM
Seems like this week everything went up alot finally. Nice 20lb jump SLDL. Lol @ still using the curl rack

LudiWithKnives
12-05-2009, 01:37 AM
ahha hell yeah man im steadily progressing by 20lbs each time for SLDL, curl rack ftw man! its luls cuz people are like.... are you guys using the curl rack, and we re like YES........ do you not see the humongous bar on it? hahahah tytm

LudiWithKnives
12-08-2009, 05:31 PM
FUUUUUUUUUUUU bad day today... no sleep, no food, felt like shit

Box Squat - below parallel now
45 x 8
45 x 8
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
185 x 3
225 x 1
225 x 1
240 x 8
240 x 5

felt like i was gonna pass out after this so i just left

LudiWithKnives
12-10-2009, 04:14 PM
wow wtf i weighed myself today and i finally made 150lbs

Bench
45 x 8
45 x 8
95 x 5
95 x 5
135 x 5
135 x 4
175 x 4 http://www.youtube.com/watch?v=WehfboAkjKQ
175 x 1 LOL wtf... the weight felt really weird
LT: 170 x 5,5

the first set feels good though

Push Press
45 x 6
45 x 6
95 x 8
95 x 8

DB Incline
52.5s x 8,8,8

Skullcrushers
60 x 10,10

did some random curls after for fun LOL

LudiWithKnives
12-10-2009, 04:16 PM
Bench
45 x 8
45 x 8
95 x 5
95 x 5
135 x 4
135 x 4
145 x 3
145 x 3
LT: 145 x 4,2

Push Press
45 x 6
45 x 6
85 x 8
85 x 8

DB Incline
40s x 8,8,8

Skullcrushers
50 x 10,10

LudiWithKnives
12-11-2009, 05:36 PM
Rack Pulls
45 x 8
45 x 8
135 x 5
135 x 5
185 x 4
185 x 4
225 x 3
225 x 3
275 x 2
275 x 2
315 x 1
315 x 1
365 x 4
365 x 5
LT: 365 x 3,1

wow my right hands (left handed) grip felt weird today and kept slipping.

Kroc Rows
50s
L 20, 20
R 20, 20

GHR
BW x 10,10

wow doing these alone and ghettoly..... is hard.. couldnt keep it still =(

Parallel Grip Chinups
BW 3 x 6

LudiWithKnives
12-14-2009, 04:25 PM
went alone today cuz gustav needs to study for an exam

Box Squat
45 x 8
45 x 8
135 x 5
135 x 5
185 x 3
185 x 3
225 x 1
225 x 1
255 x 5
255 x 5

wow these low bar, below parallel box squats are really killing me. felt like puking after them.

GM
135 x 10
135 x 10

after the first set i went to puke a bit haha i felt like shit but felt good afterwards

Leg Press
135 x 10
265 x 20
LT: 255 x 20

can barely walk after these

LudiWithKnives
12-16-2009, 04:16 PM
wooo 2 exams done... 2 more to go lol, benched alone today cuz gustav had an exam

Bench
45 x 8
45 x 8
95 x 7
95 x 5
135 x 3
135 x 3
175 x 4
175 x 3
LT: 175 x 4,1

Push Press
45 x 6
45 x 6
95 x 8
95 x 7

i think working out alone screwed up my resting time hahaha

DB Incline
52.5s x 8,8,7

Hanging Wipers
10,10,10,8

didnt do skullcrushers cuz i had no one to spot me so i just went to do wipers

LudiWithKnives
12-18-2009, 04:47 PM
Sumo Deadlift
45 x 8
45 x 8
135 x 5
135 x 5
185 x 4
185 x 4
225 x 3
225 x 3
275 x 5
275 x 5
LT: 255 x 5,5

forms alot better which made it feel less awkward. could feel the leg drive helping and tension at the hips. fucking felt like i was squating again ahhaha

Kroc Rows
50s
L 20,20
R 20,20

Pullups
BW x 6,7,4,2

alotta annoying shit happened today so im just gonna rant for the luls

okay sooooooooo number 1........
i see these two guys get beside me and take the barbell off the incline while i was resting during sumo im like.... holy fuck shit ... you better not be curling that shit........ cuz they began to put like 10s,5,s and mini shit so once they finish putting the weights on, i see one of them double overhanding, so i was like wtf reverse curls? but then he begins to deadlift it and my mind just blew cuz they were doing at max 80lbs he ends up doing deadlift, clean/reverse curl, squat all with reps of 10, super setted

OKAY NUMBER 2...........
while im doing kroc rows by the dumbbell area, i see these 2 guys come in, who dont look like they train at all....and what do i know.... they train like retards. first i see them picking up the mini dumbbells to do some weird front/lateral raise exercise which i thought they were just stretching, after a bunch of that shit they walk by me to get to the mats and i hear one of them go, lets do some abbbbbbbbbbs. i facepalm even harder cuz they didnt even do shit and now they just go straight to abs. then i go do my pullups and while im resting between sets i see them doing a shitload of lunges in squares, by now my mind is completely gone and im just staring at their retardedness not knowing if theyre actually exercising or just stretching before they fuck each other

NUMBER 3...........
again while im doing my pullups, i see both squat racks being taken but by who? 3 curl whores. teaching each other how to curl with barbells in the squat rack, WITH NO WEIGHTS ON THE BAR. one guy is very estatic and completely deflates/hisses with each rep, looking around to see if hes getting the weight up. after i finished my pullups i just left, i didnt even want to be in the same room as these abominations for another second longer

LudiWithKnives
12-21-2009, 03:45 PM
Box Squat - lowbar/lowbox
45 x 8
45 x 8
95 x 5
95 x 5
135 x 4
135 x 4
185 x 3
185 x 3
225 x 1
225 x 1
265 x 5 http://www.youtube.com/watch?v=z40lUjutpGo
265 x 5
LT: 255 x 5,5

fuuuuuu, first vids form isnt that great, but i got tighter during second set. dont know why but we both lose our breath doing these LOL

GM
135 x 10,10

Leg Press
135 x 10
275 x 5, 15
LT: 265 x 20

we were forced to do it on a different leg press machine at first and it was really fucked up cuz the angle just felt weird and then half way through the one we usually use freed up so we went back to it

studying for my last exam so didnt do abs.

LudiWithKnives
12-21-2009, 03:47 PM
Box Squat - lowbar/lowbox
45 x 8
45 x 8
95 x 5
95 x 5
135 x 4
135 x 4
185 x 3
185 x 3
225 x 5 http://www.youtube.com/watch?v=57dYop6hIig
225 x 4

GM
95 x 10,10

Leg Press
245 x 15
LT: 235 x 20

couldnt finish my set cuz of the weird leg press

LudiWithKnives
12-22-2009, 05:11 PM
Bench
45 x 8
45 x 5
70 x 4
95 x 3
105 x 1
115 x 1
125 x 1
130 x 1
175 x 3 grip fucked up and it was unbalanced
175 x 3
LT: 175 x 4,3

Push Press
45 x 6
95 x 8
95 x 8

DB Incline
20s x 8
52.5s x 8,8,8

Skullcrushers
60 x 10,9

LudiWithKnives
12-22-2009, 05:13 PM
Bench
45 x 8
45 x 5
60 x 4
80 x 3
95 x 1
95 x 1
105 x 1
110 x 1
145 x 5
145 x 3
LT: 145 x 3,3

Push Press
45 x 6
85 x 8
85 x 6

DB Incline
20s x 8
40s x 8,8,8

Skullcrushers
50 x 10,7

LudiWithKnives
01-06-2010, 12:09 AM
first workout of the year, havent been sleeping properly since new years so that kinda made it tiring i guess. winter break doesnt help me bulk cuz my sleeping always screws up and i wake up in the afternoon and then im missing meals yet to my surprise im still ~149lbs. HOLY HELL, tons of resolution lifters today LOL was surprised we got the squat rack ahhaha

Squat
45 x 10
105 x 4
145 x 3
160 x 1
175 x 1
185 x 1
200 x 1
265 x 5 last rep tweeked my left lat
265 x 3
LT: 265 x 5,5

GM
135 x 10,10

Leg Press
135 x 10
275 x 20
LT: 275 x 5,15

FUUUUUUUUUUUUU i thought i did 265 last week oh well it was tiring as shit hahaha

LudiWithKnives
01-06-2010, 12:11 AM
got there late, had to get to class, could only squat

Squat
45 x 10
95 x 4
125 x 3
135 x 1
145 x 1
160 x 1
170 x 1
225 x 5
225 x 5
LT: 225 x 5,4

LudiWithKnives
01-07-2010, 09:20 PM
fuuuuck that break really killed me with the horrible sleep/eating, today was quite horrible and i got there late, causing gustav to miss out on his other lifts : (

my legs are still fucking dead from squat day, it probably has to do with me taking basketball this term so its making it even more sore. im going snowboarding for the next 3 days so im not here for SLDL day which sucks cuz i really wanted to do 305 for reps

Bench
45 x 10
95 x 5
135 x 3
135 x 3
175 x 1 ..... da fuck is this shit?
165 x 4 hands starting slipping on 5th rep
LT: 175 x 3,3

that was disappointing.... and the bars are all wet with sweat nowadays from all the resolution lifters using them =.=

Push Press
45 x 8
95 x 8
95 x 8

DB Incline
52.5s x 8,7,6

Skullcrushers
60s x 8,5

LudiWithKnives
01-07-2010, 09:46 PM
Bench
145 x 3
145 x 3

Push Press
85 x 6
85 x 8

DOA
01-10-2010, 09:59 PM
Time for a deload or either switch the bench out for something else cuz I realized you've been doing bench press for so long

LudiWithKnives
01-13-2010, 12:09 AM
started to sit longer at the bottom instead of just touch and go

Box Squat
45 x 10
80 x 5
105 x 4
145 x 3
160 x 1
175 x 1
185 x 1
200 x 1
265 x 3 lost tightness on first rep at the bottom
255 x 5

GM
135 x 10,10

Leg Press
285 x 20
LT: 275 x 20

Hanging Leg Raises + Wipers
10 + 10
5 + 10
4 + 10

LudiWithKnives
01-13-2010, 12:15 AM
started to sit longer at the bottom instead of just touch and go

Box Squat
45 x 10
65 x 5
90 x 4
125 x 3
135 x 1
145 x 1
160 x 1
170 x 1
225 x 4
225 x 3

shoulder tweeking again

GM
95 x 10,10

Leg Press
255 x 20
LT: 245 x 20

Hanging Leg Raises + Wipers
10 + 10
5 + 10
2 + 10

LudiWithKnives
01-14-2010, 11:43 PM
Weight: 150.5lbs

sigh...another shitty bench day

Bench
170 x 4,3

Push Press
95 x 8,8

DB Incline
52.5s x 8,8,5

Skullcrushers
60 x 9,6

looking forward to rackpulling 385 tomorrow :D

LudiWithKnives
01-14-2010, 11:46 PM
Bench
145 x 4,3

Push Press
85 x 8,8

DB Incline
40s x 8,8,8

Skullcrushers
50 x 6,10

LudiWithKnives
01-15-2010, 09:26 PM
rackpulls today :D felt good man. just realized that we havent deadlifted for like 3 weeks.....

Rack Pull
385 x 5 http://www.youtube.com/watch?v=227LewZFNxY
385 x 0
365 x 5
LT: 365 x 4,5

hahaa after that first set i was too drained to do another set of 385

Kroc Rows
50s
L 20,20
R 20,20

GHR
10,10

RG Lat PD
165 x 5,2

LudiWithKnives
01-15-2010, 09:29 PM
Rack Pull
315 x 5
315 x 5
LT: 315 x 5, 295 x 5

Kroc Rows
40s
L 20,20
R 20,20

GHR
10,10

RG Lat PD
165 x 6,3

LudiWithKnives
01-19-2010, 07:34 PM
shitty day today :( back is still destroyed from fridays rackpulls. shoulder joints are hurting too, probably from fridays kroc rows

Box Squat
255 x 2
225 x 5

GM
135 x 10,10

these especially raped cuz of my lower back

Leg Press
295 x 20
LT: 285 x 20

atleast these are going up even though they dont matter that much

Abs
random assortment of abs work from p90x

LudiWithKnives
01-19-2010, 07:39 PM
=.= shoulder hurts when i lowbar and groin hurts when i highbar wtf is this shit?

Box Squat
235 x 2
185 x 2

GM
95 x 10
135 x 10

Leg Press
265 x 20
LT: 255 x 20

Abs
p90x abs

dballer
01-21-2010, 03:42 PM
Bro, Maybe your not recovering properly?, might need to rethink your split bro! But keep going hard at it!

LudiWithKnives
01-21-2010, 05:39 PM
dballer - thanks man, im switching back to 531 after this cycle. so i hope itll help

todays bench day went well comparing to the last couple so im happy

Bench
170 x 5,4

feels good even though ive done 5,5 before and i felt i had the last rep but gustav didnt hear my yeah i got this and he racked it. its all good

Push Press
95 x 8,8

these are getting easy LOL but going back to strict pressing will be a bitch when 531 comes around

DB Incline
52.5s x 8,8,7

Skullcrushers
60 x 10,6

Hanging Leg Raises
5,5,5

Side Crunches
20 each side

LudiWithKnives
01-21-2010, 05:40 PM
Bench
145 x 5,4

Push Press
85 x 6,8

DB Incline
40s x 8

gave up after first set cuz shoulder pains

Skullcrushers
50 x 10,10

Hanging Leg Raises
5,5,5,5

Side Crunches
20 each side

DOA
01-21-2010, 05:52 PM
LOL back to some success with your bench

LudiWithKnives
01-22-2010, 11:39 PM
xfactor - yeah but my back is still sore from rackpulls and its been a week so my sldl day today was crap

SLDL/RDL Hybrid
305 x 1 http://www.youtube.com/watch?v=6_n0jxOM8EM

FUUUUUUUUUU

Kroc Rows
50s
L 20,20
R 20,20

GHR
10,10

RG Lat PD
150 x 6,6

LudiWithKnives
01-22-2010, 11:40 PM
SLDL/RDL Hybrid
285 x 5 http://www.youtube.com/watch?v=P-fjFfW5NWE

Kroc Rows
40s
L 20,20
R 20,20

GHR
10,10

RG Lat PD
150 x 6,6

Billsterl
01-23-2010, 09:54 PM
wow u guys are crazy strong for your weight, 385 x5 rack pull, wow

LudiWithKnives
01-24-2010, 03:56 PM
thanks billy :D but my recovery is so shit im always sore for like a week after rackpulls. good thing this is my last cycle then im going back to 531

template for 531 starting feb 8, we re gonna try a 4day/week but seeing how recovery is so shit i doubt itll go well but still gonna try it out for maybe a week or 2

Press
OH Press 531
DB Press 50% 5x10/Dips 5 sets to fail
Chins 5 sets to fail

Squat
Box Squat 531
Box Squat 50% 5x10
GHR BW 5x10

Bench
Bench 531
Bench 50% 5x10 (either close grip/paused bench/wide grip not sure yet)
Kroc Rows 5x20 (will probably start at 3x20 then slowly move up to 5x20)

Deadlift
Deadlift 531
Deadlift 50% 5x10
HLR/Abs

vsvs
01-24-2010, 10:37 PM
thanks billy :D but my recovery is so shit im always sore for like a week after rackpulls. good thing this is my last cycle then im going back to 531

template for 531 starting feb 8, we re gonna try a 4day/week but seeing how recovery is so shit i doubt itll go well but still gonna try it out for maybe a week or 2

Press
OH Press 531
DB Press 50% 5x10/Dips 5 sets to fail
Chins 5 sets to fail

Squat
Box Squat 531
Box Squat 50% 5x10
GHR BW 5x10

Bench
Bench 531
Bench 50% 5x10 (either close grip/paused bench/wide grip not sure yet)
Kroc Rows 5x20 (will probably start at 3x20 then slowly move up to 5x20)

Deadlift
Deadlift 531
Deadlift 50% 5x10
HLR/Abs
boo fucking hoo what kinda attitude is that, if you dont even believe in it

LudiWithKnives
01-26-2010, 04:59 PM
our new belt came in and it helped alot :D

Box Squat
255 x 5
265 x 5

was pretty easy and no pains

GM
135 x 10,10

Leg Press
305 x 20
LT: 295 x 20

this was painful but surprisingly easier than i thought, the belt made a huge difference

LudiWithKnives
01-26-2010, 04:59 PM
Box Squat
235 x 5
235 x 5

GM
135 x 10,10

Leg Press
275 x 20
LT: 265 x 20

LudiWithKnives
01-28-2010, 06:35 PM
wow i could tell from the warm up today that it was gonna be bad

Bench
175 x 2
172.5 x 2 .....lopsided weights =.=

Push Press
95 x 8
95 x 8

DB Incline
52.5s x 8,8,8

Skullcrushers
60 x 10,7

LudiWithKnives
01-28-2010, 06:36 PM
Bench
150 x 1
145 x 2

Push Press
85 x 8
85 x 8

DB Incline
40s x 8,8,8

Skullcrushers
50 x 10,10

LudiWithKnives
01-29-2010, 03:47 PM
FUUUUUUUUUUUU stayed up last night to get ipod to work so i have music for deadlift day and then this morning it decides to not work. now that im home i try to figure out whats wrong and it works.

Deadlift
325 x 3 http://www.youtube.com/watch?v=4Om72XPdy98
315 x 2
LT: 315 x 5,5

something felt weird and didnt seem to try that hard

DB Rows
60s
L 10,10
R 10,10

GHR
10,10

Pullups
10,4

lol usually a lot better than this but didnt rest and rushed through them

Side Crunches
20 each side

LudiWithKnives
01-29-2010, 03:53 PM
Deadlift
305 x 5 http://www.youtube.com/watch?v=ZB03N8SjanA
295 x 0
LT: 295 x 5,2

DB Rows
50s
L 10,10
R 10,10

GHR
10,10

Pullups
10,7

Side Crunches
20 each side

LudiWithKnives
02-02-2010, 03:31 PM
had a good long 12 hour sleep last night so i felt really refreshed. first day of maxing out week.

150.5lbs

5min Bike warmup + stretch

Squat
45 x 6
120 x 4
120 x 4
175 x 3
220 x 2
235 x 1
250 x 1
265 x 1
280 x 1
295 x 1 15lb pr http://www.youtube.com/watch?v=ouFMXXvysIw
315 x 1 35lb pr http://www.youtube.com/watch?v=nFZo5OXQy8Q
325 x 1 45lb pr http://www.youtube.com/watch?v=rH1n-Qu6cAc
LT: 280 x 1

45lb PR!!!!!!!!
all i can say is
http://arrachetachemise.qc.ca/archive/feels-good-head-0.png

DE Squat
160 x 3 x 8 sets

did 50% instead of 60% by accident

Leg Raises
50,30

LudiWithKnives
02-02-2010, 03:36 PM
5 min bike warmup + stretch

Squat
45 x 6
115 x 4
115 x 4
165 x 3
205 x 2
220 x 1
235 x 1
250 x 1
260 x 1
275 x 1 15lb pr http://www.youtube.com/watch?v=XHlr-YSJOL0
295 x 0 http://www.youtube.com/watch?v=W85YHwDooS0
280 x 0 http://www.youtube.com/watch?v=tNfHPsWdEnQ
LT: 260 x 1

groin was hurting so couldnt do DE squat

Leg Raises
50, 30

DOA
02-02-2010, 03:43 PM
I'm not making fun but the way gustav laid there after the 295 was hilarious

vsvs
02-02-2010, 05:13 PM
nice pr, exactly like how i did my 50lb jumps haha

LudiWithKnives
02-02-2010, 08:13 PM
peter - haha yeah he was like DAMMMMMMM and his groin started hurting again hahaha

tony - thanks :D maybe i shouldve went up another 5lbs haha i felt i mightve been able to do more

LudiWithKnives
02-04-2010, 07:24 PM
FUUUUUUUUUCK failed bench pr AGAIN =.=

Bench
190 x 0
190 x 0

DE Bench (wide, normal, close)
110 x 3 x 9

LudiWithKnives
02-04-2010, 07:25 PM
Bench
165 x 0
165 x 0

DE Bench (wide, normal, close)
95 x 3 x 9

DOA
02-04-2010, 07:33 PM
update ur sig man

LudiWithKnives
02-05-2010, 03:38 PM
we re gonna do our dl pr on monday since our legs are still raped from squat pr so i started 531 today.

Press
70 x 5
80 x 5
90 x 10 (120 estimated 1RM)

DB Press
25s 5x10

Pullups
10,5,4,3,2

i realized why my pullups are so shit compared to when i last did 531... i fucking gained 10lbs hahahah

LudiWithKnives
02-09-2010, 03:03 PM
failed deadlift pr...

aim was at 385 and couldnt even do 365(5lb pr if i did)

DE Deadlift
215 x 1 x 8

1 min rests

LudiWithKnives
02-09-2010, 03:08 PM
Deadlift
350 x 1? http://www.youtube.com/watch?v=F4ThGPHjnK0

was pretty easy for him, and our lockouts are easy as shit its just that we have trouble getting it off the ground

LudiWithKnives
02-09-2010, 03:17 PM
okay so now that we got out 'new' maxes, our 531 weights will look like this

Bevan
Actual Maxes
Press 120
Squat 325
Bench 185
Deadlift 360

Working Weights
Press 108
Squat 292.5
Bench 166.5
Deadlift 324

Gustav
Actual Maxes
Press 95
Squat 275
Bench 160
Deadlift 350

Working Weights
Press 85.5
Squat 247.5
Bench 144
Deadlift 315

LudiWithKnives
02-11-2010, 06:58 PM
Wave 1

Bench
110 x 5
125 x 5
140 x 12 (196 estimated 1RM)

Pause Bench
85 x 10 x 5

DB Row
60s
L 5x10
R 5x10

LudiWithKnives
02-11-2010, 06:59 PM
Wave 1

Bench
95 x 5
110 x 5
120 x 11 (164 estimated 1RM)

Pause Bench
70 x 10 x 5

DB Row
50s
L 5x10
R 5x10

LudiWithKnives
02-12-2010, 05:00 PM
we did both our squat(wave 1) and press(wave 2) today cuz monday is family day and the gyms not open.

Wave 1
Squat
190 x 5
220 x 5
250 x 8 (317 estimated 1RM)

wow not used to free squating anymore haha this ll take some time to get used to

Wave 2
Press
75 x 5 forgot it was wave 2 so i did 5 instead of 3
85 x 3
95 x 8 (120 estimated 1RM)

pretty easy, was kinda surprised since we just benched yesterday

Box Squat
145 x 10 x 3

did only 3 sets cuz we still had alot of shit to do afterwards

DB Shoulder Press
25s 5x10 no rest between sets

we just stimmed through these like it was nothing besides that its such light weight too hahha

GHR
BW 5x10

these were so painful

Chinups
10,10,5,3 (28 total)

LudiWithKnives
02-12-2010, 05:04 PM
Wave 1
Squat
160 x 5
185 x 5
210 x 7 (259 estimated 1RM)

Wave 2
Press
60 x 5
70 x 5
75 x 2 (80 estimated 1RM)

did the first 2 sets weirdly and was tired for last set

Box Squat
130 x 10 x 3

DB Shoulder Press
22.5s 5x10 no rest between sets

GHR
BW 5x10

Chinups
10,7,8,5 (30 total)

LudiWithKnives
02-16-2010, 06:47 PM
Wave 2

Squat
205 x 3
235 x 3
265 x 7 (327 estimated 1RM)

Box Squat
145 2 x 10

half way through this i puked LOL, fucking 5x10 on box after heavy squating hurts like shit, its not even my legs but my entire body is drained

Leg Curls
55 5 x 10

LudiWithKnives
02-16-2010, 07:01 PM
Wave 2

Squat
175 x 3
200 x 3
225 x 8 (285 estimated 1RM)

Box Squat
135 5 x 10

did the wrong weight by accident

Leg Curls
55 5 x 10

aaron
02-16-2010, 07:42 PM
Squat
205 x 3
235 x 3
265 x 7 (327 estimated 1RM)

Box Squat
145 2 x 10

half way through this i puked LOL, fucking 5x10 on box after heavy squating hurts like shit, its not even my legs but my entire body is drained

Leg Curls
55 5 x 10

oh shit haha. I've never puked during a gym session or after luckily. I've come close a few times when deadlifting/bent over rowing. Those are the danger exercises for me. Eating before a workout+wearing a belt+bending over+straining = too many close calls haha.
Good job with the squats though! Getting strong!!

LudiWithKnives
02-16-2010, 08:58 PM
thanks aaron, yeah i randomly have days where the belt really goes against my stomach and makes me wanna puke :(

LudiWithKnives
02-18-2010, 05:53 PM
Wave 2

Bench
115 x 3
135 x 3
150 x 10 (200 estimated 1RM)

pretty sure i couldve done more lol

DB Row
60s
L 5 x 10
R 5 x 10

Pause Bench
85 5 x 10

LudiWithKnives
02-18-2010, 05:55 PM
Wave 2

Bench
100 x 3
115 x 3
130 x 9 (169 estimated 1RM)

Pause Bench
70 5 x 10

DB Row
50s
L 5 x 10
R 5 x 10

LudiWithKnives
02-22-2010, 10:27 PM
fuuuuuuuu jammed my thumb playing ball today so was losing grip

Wave 2

Deadlift
225 x 3
260 x 3
290 x 10 (387 estimated 1RM)

did these fast haha probably had a few more in me

160 5 x 10

LudiWithKnives
02-22-2010, 10:29 PM
pinched my middle finger on my left hand from some plates and made this nasty blood bubble

Wave 2

Deadlift
220 x 3
250 x 3
285 x 5 (330 estimated 1RM)

160 5 x 10

LudiWithKnives
02-23-2010, 03:34 PM
weighed in at 154lbs today :D!

Wave 3

Press
80 x 5
90 x 3
105 x 6 (126 estimated 1RM)

not sure if i had one more in me lol

DB Shoulder Press
25s 5 x 10

this is overly easy since my press max is so low hahahah

Chins
BW 8 x 5, 1 x 4.5 (44.5 total)

dam was going for 10 sets of 5 lol

LudiWithKnives
02-23-2010, 03:37 PM
Wave 3

Press
65 x 5
75 x 3
80 x 6 (96 estimated 1RM)

DB Shoulder Press
20s 5 x 10

Chinups
BW 10 x 5

LudiWithKnives
02-25-2010, 05:15 PM
154.5lbs today before workout (which is when i usually weigh myself), but i weighed myself again afterwards for fun and got 155.5lbs lol probably swole and water XD

Wave 3

Squat
220 x 5
250 x 3
280 x 6 (336 estimated 1RM) http://www.youtube.com/watch?v=AcHH9jWNAsw

very happy at this, didnt feel as hard as i was expecting lol bar speed was not bad. happy to be repping this since this was my pr 3 months ago.

145 5 x 10

didnt do it on the box cuz i was hogging the squat rack for a while and people were getting pissed lol so i let people work in and i did these as quickly as i could

Leg Curls
55 x 10
60 x 10
65 x 10
70 x 10
75 x 10

lol was ramping it up to see whats a good weight, i guess 65 is alright.

Lying Leg Raises
50 total

LudiWithKnives
02-25-2010, 05:17 PM
i did bench today and am doing squat tomorrow instead

Wave 3

Bench
110 x 5
120 x 5
135 x 6 (162 estimated 1RM)

70 5 x 10

kidsastuff lol

DB Rows
50s
L 5 x 10
R 5 x 10

LudiWithKnives
02-26-2010, 02:58 PM
Wave 3

Bench
125 x 5
140 x 3
160 x 9 (208 estimated 1RM)

Pause Bench
85 5 x 10

DB Rows
60s
L 5 x 10
R 5 x 10

Hanging Wipers
10,10,10,8

LudiWithKnives
03-01-2010, 04:39 PM
wow was so damn tired after bball and thought id be dying during deadlifts lol but i was wrong.

Wave 3

Deadlift
245 x 5
275 x 3
310 x 8 (393 estimated 1RM)

lol love the huge estimated 1RM's, i always leave room so i dont get raped on the 5x10

160 5 x 10

Hanging Wipers
10,10,10

gonna deload for the rest of the week

LudiWithKnives
03-01-2010, 04:40 PM
HAPPY BIRTHDAY TO ME :party:

Wave 3

Deadlift
235 x 5
270 x 3
300 x 5 (350 estimated 1RM)

160 5 x 10

vsvs
03-02-2010, 06:31 AM
310x8 and you max 365? lol that shit better hit 405 when u max out

plateeater
03-02-2010, 01:02 PM
how many reps do ya usually get on your'5' day man?

LudiWithKnives
03-02-2010, 01:14 PM
lol thanks tony, im gonna be maxing out on the week of the 29th, right before my birthday XD. either that or wait till the end of april cuz gustavs doing his at the end of march for his birthday goals.

well this is my second time doing 531, but the first time was a year ago and i dont remember the reps back then. this is just the first cycle too so the weights are lowered, but ive been getting ~10 for bench, press, deadlift but squat i got 8

LudiWithKnives
03-02-2010, 06:29 PM
deload, so i was screwing around with powercleans/full cleans/jerks

Power Clean+Jerk
45 3 x 1+3
88 3 x 1+3
133 3 x 3

Full Clean
133 3 x 1

didnt do these with a belt, bad idea lol. lowerback is still sore from dling yesterday.

DB Shoulder Press
25s 5 x 10

1 minute rests

Chinups
BW 10 x 5

2-2.5 minute rests. was easier than last time lol

LISS Bike
30mins with random bursts of 2 min HIIT

i have no idea if im doing this right..... whats considered low intensity? i went ~8km/h and that was pretty slow and the hiit bursts were at ~20km/h.

ahhahaha went to eat 2lbs of wings after doing the LISS. what fail LOL...

LudiWithKnives
03-04-2010, 06:08 PM
still deloading, just screwed around today and didnt have much time so yeah.

DB Bench
25s x 8
50s x 5
60s x 5
70s x 3
80s x 3 PR, a year ago when i last db benched i was struggling with 75s x 3

was fun db benching heavy again but felt weird

DB Rows
60s
L 4 x 10
R 4 x 10

LudiWithKnives
03-04-2010, 06:09 PM
DB Bench
25s x 8
40s x 5
50s x 5
60s x 4
60s x 5 PR, used to do 55s x 3

DB Rows
50s
L 4 x 10
R 4 x 10

aaron
03-04-2010, 06:15 PM
Nice work with the db bench!

Have you just reduced the volume for your deload? I thought you were meant to take it very easy on a deload too! Hit a PR!!

LudiWithKnives
03-04-2010, 10:40 PM
hahah thanks aaron, it was still easier than the normal routine stuff. we were just screwing around with db bench. well the routine says to lower the weight on the main compounds and still do the accessories but im just playing around with other exercises lightly + the accessories.

LudiWithKnives
03-05-2010, 09:10 PM
deload, went rock climbing afterwards, killed my forearms

DE Squat
175 8 x 2

Rope Crunches
100 x 10
120 x 10
80 x 10
100 x 10
100 x 10

http://www.youtube.com/watch?v=ed_Ms3d37GE did the 3rd one
10,10,10,8

LudiWithKnives
03-06-2010, 02:21 AM
FUUUUUUUUUUUUUUUUUU dont know why but my left hip hurts now. back still slightly sore from vollyball and going to snowboard again this sunday

PokLim
03-06-2010, 08:17 AM
what snow?!

LudiWithKnives
03-06-2010, 08:04 PM
LOL yeah hopefully blue mountain still has snow

LudiWithKnives
03-07-2010, 11:44 PM
luls the snow was fine there, pretty warm too.

got all reps in cycle 1 for all lifts so bench/press are +5lbs and squat/deadlift are +10lbs on the working maxes.

LudiWithKnives
03-08-2010, 05:03 PM
155lbs today
hahaha pretty tired from snowboarding yesterday, fell asleep in a couple classes and almost didnt get off the bus to get home.

Cycle 2 Wave 1
Press
75 x 5
85 x 5
95 x 10 (127 estimated 1RM, +7lb pr?)

comparing wave 1 to 1, its a 5lb pr but comparing it to wave 1 to 2 its a 2 rep pr lol.


Wave 1
Press
70 x 5
80 x 5
90 x 10 (120 estimated 1RM)



Wave 2
Press
75 x 5 forgot it was wave 2 so i did 5 instead of 3
85 x 3
95 x 8 (120 estimated 1RM)



DB Press
30s 5 x 10

luls going up 5lbs/db made these more tiring, well just cant do those 1 minute rests anymore so its more normal.

Chins
BW 10 x 5

LudiWithKnives
03-09-2010, 03:36 PM
wow had the shits today and felt horrible hahah :( couldnt even feel myself squating, just felt like moving down and up. left hip is still pissing me off. foam rolled today and my left quad was really tight, probably from squating really low while snowboarding lol.

Cycle 2 Wave 1
Squat
195 x 5
225 x 5
255 x 8 (323 estimated 1RM, 5lb pr)


Wave 1
Squat
190 x 5
220 x 5
250 x 8 (317 estimated 1RM)


150 5 x 10

Leg Curls
65 5 x 10

vsvs
03-10-2010, 12:39 PM
8 reps! Ooohhhh.
Dang i gettin gooood

LudiWithKnives
03-10-2010, 09:21 PM
:( was a shitty day and 8 was a mental target for me so i forced myself to do it

tip: never take a shit in between warming up and working sets, it completely ruins focus and tightness, take it before LOL....

LudiWithKnives
03-11-2010, 05:12 PM
Wave 1
Bench
110 x 5
130 x 5
145 x 12 (203 estimated 1RM, 5lb pr)

Wave 1

Bench
110 x 5
125 x 5
140 x 12 (196 estimated 1RM)


Pause Bench
85 5 x 10

no clue if these are even helping LOL cuz the weight is so light

DB Rows
65s
L 5 x 10
R 5 x 10

went up 5lbs for these

Rope Crunches
100 5 x 10

LudiWithKnives
03-11-2010, 05:15 PM
Wave 1
Bench
95 x 5
110 x 5
125 x 8 (158 estimated 1RM)

arms were wobbling since the first rep and face was turning red lol :(

Wave 1

Bench
95 x 5
110 x 5
120 x 11 (164 estimated 1RM)

Pause Bench
75 5 x 10

DB Rows
55s
L 5 x 10
R 5 x 10

went up 5lbs for these

Rope Crunches
100 5 x 10

dont feel shit from these, probably form is off.

LudiWithKnives
03-12-2010, 03:48 PM
felt weird once i got to school, barfed during workout but it was all water =S and i seemed very dehydrated today i pissed like 3 times in 2 hours

Wave 1
Deadlift
215 x 5
250 x 5
285 x 12 (399 estimated 1RM)

lol first 8 reps went by so easily then it started getting tiring from then till 12

165 3 x 10

puked between set 2 and 3 lol


so im deciding that im just gonna make my meet certain 'minimums' for each wave for each exercise cuz i feel im just pushing myself till im going to die and it kills my 5 x 10s lol.

Exercise Wave 1/2/3
Press 10/8-10/6-8
Squat 8/7/6
Bench 10-12/8-10/6-8
DL 10/8-10/6-8

LudiWithKnives
03-12-2010, 04:00 PM
Deadlift
210 x 5
245 x 5
275 x 8 (348 estimated 1RM)

165 5 x 10

LudiWithKnives
03-16-2010, 07:54 PM
Wave 2
Press
80 x 3
90 x 3
100 x 9 (130 estimated 1RM)


Wave 2
Press
75 x 5 forgot it was wave 2 so i did 5 instead of 3
85 x 3
95 x 8 (120 estimated 1RM)



DB Press
30s 6 x 10

did extra set lol

Chins
7,7,6,6,6,6,6,6 (50 reps)

essentially 8 x 6 instead of 10 x 5

LudiWithKnives
03-16-2010, 07:57 PM
Wave 2
Press
65 x 3
70 x 3
80 x 6 (96 estimated 1RM)


Wave 2
Press
60 x 5
70 x 5
75 x 2 (80 estimated 1RM)


DB Press
25s 6 x 10

Chins
7,7,6,6,6,6,6,6 (50 reps)

LudiWithKnives
03-16-2010, 08:03 PM
Wave 2
Squat
210 x 3
240 x 3
270 x 7 (333 estimated 1RM)

Wave 2

Squat
205 x 3
235 x 3
265 x 7 (327 estimated 1RM)


Front Squat
135 x 10
115 4 x 10

these were painfully good

Leg Curl
65 5 x 10

LudiWithKnives
03-16-2010, 08:04 PM
Wave 2
Squat
180 x 3
205 x 3
230 x 6 (276 estimated 1RM)

Wave 2

Squat
175 x 3
200 x 3
225 x 8 (285 estimated 1RM)


Front Squat
115 x 10
95 4 x 10

Leg Curl
70 5 x 10

Billsterl
03-16-2010, 08:51 PM
do you two guys both use the account or do one of your update for both people?

LudiWithKnives
03-16-2010, 11:16 PM
I (Bevan/Me in the brackets), update for the both of us lol

vsvs
03-17-2010, 03:30 AM
gay as fuck cuzzzzzz

LudiWithKnives
03-18-2010, 08:42 PM
Bench
120 x 3
135 x 3
155 x 9 (202 estimated 1RM)

Wave 2

Bench
115 x 3
135 x 3
150 x 10 (200 estimated 1RM)


fuuuuuuuuu last time i got 160 x 9 so i was expecting 10 reps today

Pause Bench
85 5 x 10

DB Rows
65
L 5 x 10
R 5 x 10

Hanging Wipers
20,10,10

LudiWithKnives
03-18-2010, 08:44 PM
Bench
105 x 3
120 x 3
135 x 8 (171 estimated 1RM)

Wave 2

Bench
100 x 3
115 x 3
130 x 9 (169 estimated 1RM)


Wave 3

Bench
110 x 5
120 x 5
135 x 6 (162 estimated 1RM)


Pause Bench
75 5 x 10

DB Rows
55
L 5 x 10
R 5 x 10