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Messages - the.dream.34

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Old Journals / Re: journal 5/3/1
« on: May 31, 2013, 12:02:09 am »
bench day
worked up to 235x4 with close grip

military press 5x10 with 105

chins in between both

kroc rows
2 warmup sets then one all out set with 90s got 23

shrugs 5x15 supersetted with rear delt flyes

dips 50 to finish off


squat day
worked up to 375x1

felt like absolute ass after.. knees and elbows are still killing me , might need to take a deload week , or start stretching more .

hopefully my elbows good for military press tomorrow

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Old Journals / Re: journal 5/3/1
« on: May 26, 2013, 10:14:47 am »
deadlift day

wanted to see what my max was for 2 reasons.

1) havent tested my deadlift in a while
2) was having a really shitty day so either hit a pr and i could sleep knowing i accomplished something or continue on the overall shitiness of the day.

previous max: 365x1
new max: 425x1

so not a bad increase. will re-calculate my #s for 5/3/1.


then did some abs/low back

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Old Journals / Re: journal 5/3/1
« on: May 24, 2013, 09:33:35 pm »
military press worked up to 155x1

dips 10x3 with 25 lb plate

lat pulldowns 5x15

going go hit the hill tonight

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Old Journals / Re: journal 5/3/1
« on: May 21, 2013, 09:09:50 pm »
bench day

close grip worked up to 225 and got 225x7
in between did tbar row 4 plates sets of 15

military press 5x10 with 105 - chins different grips in between sets of 5-6
shrugs 5x10 - chins different grips in between sets of 5-6

dips 50 i think in 6 sets?

started last week but every morning and before i go to bed i do 2x25 of neck harness and band pullaparts, face pulls and band pulldowns...
so in total 100 reps of each a day..

 

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Old Journals / Re: journal 5/3/1
« on: May 18, 2013, 08:30:12 pm »
messed up my groin running hills, didnt really stretch at all after that squat day and then did a little warmup before i hit the hill.. going take a week or two off from lower until the legs all good.

military press day

worked up to 145x3 supersetted with tbar rows in between sets of 20.

--did a killer drop at the end started with 6 plates on the tbar did 5 reps had my buddy strip a plate and repeated that till it was just one plate then after the 5 reps of one plate threw on 3 plates and did as many as i could. traps and lats were fried after that!--

dumbell flat bench -- set a new goal, going give myself six weeks to get to 100lbs x10
60x10
65x10
75x10
85x9

lat pulldowns 4x20 ..  did 2 sets of wide grip then used the close grip handle for 2 sets.. the close grip hits the lats pretty nice.

barbell shrugs 5x20 with 245

then did some abs and low back

got my bodyfat tested at the gym, some dude was there trying to promote his supp store or something so not sure how accurate

6"5 268 at 13%... want to get to around 9 or 10 at somewhere between 270 ..





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Old Journals / Re: journal 5/3/1
« on: May 16, 2013, 05:07:56 pm »
squat day

worked up to 355x3

low back/abs
hill runs cant remember the exact # but it was between 15-20


bench day
close grip worked up to 215x5 sets of 20 tbar rows in between each set

military press 5x10 100 lbs supersetted with total of 30 chins

barbell shrugs 4x15 with 235

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Old Journals / Re: journal 5/3/1
« on: May 10, 2013, 07:38:11 pm »
forgot to write down my last 2 workouts but it was bench and deadlift.

military press today

worked up to 135 x 5 with 20 reps of semi upright tbar rows between each set.. these blast your traps and upper back.

incline bb bench press 5x10 with 155.. first 3 sets were pretty easy but last 2 were tough.

chins 35.. i suck at these but im really trying to get better at them.

barbell shrugs 5x15 with 225

dips i think i did about 60... suck at these too.

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Old Journals / Re: journal 5/3/1
« on: May 04, 2013, 01:24:57 pm »
military press day

worked up to 150x4 with chins before and in between

incline DB bench 5x10 with 80s supersetted with barbell shrugs 225 lbs for about 15-20

chest supported 3x15 135 lbs

arms 100 reps

then was nice outside so went and did some sprints.


ordered a neck harness from elitefts, cant wait to get it even though it looks like some s&m type shit..

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Old Journals / Re: journal 5/3/1
« on: May 02, 2013, 08:25:24 pm »
warmup

squat day
295x5
315x5
335x12 -- let out a grunt on the last rep and got a warning from one of the "trainers" at my gym for disturbing one of his clients....  who is just a heavy breathing hipster mess.. even wore those shameful glasses during his workout..

ab wheel 3x10
then went and ran the hill till i threw up <-- great way to train if you don't want to count carbs and deal with all that bullshit.

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Old Journals / Re: journal 5/3/1
« on: May 01, 2013, 10:30:01 pm »
bench day

wamup

205x5
215x3
225x12 -- was supposed to be my "1" week so hitting 225 for 12 was a rep pr for me but a good motivator.. lets me know im getting stronger.

military press 5x10 with 100

kroc rows
2 warmup sets then got 15 with 100.. might drop weight next time to 90 and go for more reps .. well see

shrugs 10x10 starting with 100 lb dumbell then working my way down to the 50s.

then pissed around with bis,tris and upper back

deadlift day
250x1
265x3
280x7 another rep pr

then did some leg curls , abs and low back

cardio



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Old Journals / Re: journal 5/3/1
« on: April 27, 2013, 12:24:00 pm »
haven't posted in a while, heres my past week of training.. dropped the volume down a bit as well as lowered my training max.. adding in some cardio to lose some excess bodyfat, so going back off the assistance exercises for lower body for 2-3 weeks , still hitting the main movements but at a lesser weight.

Sunday April 21st
Dead lifts worked up to 265 x 8 - lat pull downs in between.

Grip was getting bad on last few sets, quads were fire , felt it in glutes/hamstrings.

Dead lift 4x10 – 185 1x2 185

Got 4 sets of 10 , low back started firing up on 4th set.. on fifth set only could push out 2. going to try and get 5x10 next workout.

Single leg - leg Curl 4x10

abs/low back

cardio

Monday April 22nd
Close grip bench worked up to 215x7  with chins in between

Military press 5x10 with 95 lbs super setted with barbell shrugs 5x12-15 with 185 lbs

T bar rows 4x12

then did some arms and upper back

Wednesday April 24th

Squat worked up to 355x4 .. legs were gone before the last set.. i barely did any cardio this winter so i was wiped during this workout lol. i know once my legs get adjusted my strength will come back.

did some abs low back then did cardio

thursday

i went in a hot tub Wednesday night so i woke up feeling great surprisingly, weather was nice and my buddy wanted to go run some hills so i went with did 8 sets up the hilll (70-80 yard hill) , then proceeded to empty my lunch , went home and slept for about 13 hours.

Friday April 26th
-- body felt like piss --

Military Press worked up to 140x6 with chins in between

Incline DB Press 4x10 70 lbs 1x10 75 lbs supersetted with high rep dumbell shrugs 4 sets

Kroc Rows
80x15
90x15
100x13

did some upper back work

today body feels like crap, but haven't been really taking care of it.. need to start eating better and stretching.. going stretch and foam roll like crazy tonight


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Old Journals / Re: journal 5/3/1
« on: March 28, 2013, 08:55:13 pm »
been havin a rough week so my training taking a hit.

did shoulders today
after warming up did 5x10 with 115

then x3
front plate raise x12
lateral raises x15
rear delt flyes x15

100 face pulls

tricep work

shitty workout going hit my back and arms hard tomorrow and then take the weekend off.

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Old Journals / Re: journal 5/3/1
« on: March 24, 2013, 10:13:38 pm »
24/03/2013

Squat
45x5
135x5
225x5
295x3
315x3
355x3
385x3
405x3
225x23

was pissed i only got 3 on 405, low back and abs need more attention.

leg press
225x15
315x15
4 sets of 405 x20

leg curl 5x10 with 100 lbs

then just hammered low back and abs. didnt do any cardio which i desperately need to do, so im going make more of an effort to do so.. meh.

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Old Journals / Re: journal 5/3/1
« on: March 21, 2013, 07:21:39 pm »
pelham32 ive done 3 cycles of boring but big,

 i decided to switch up my training , focusing on a muscle each workout instead of doing just full upper and lower ... still going to hit chins every workout, i can only do 4-5 at a time which is pathetic so i want to get that up.

anyway heres my training for the week..

monday march 18th - shoulders

Standing Overhead Press with chins in between
im cutting out heavy pressing until i can do all 5x10 with 135 then i can hit low rep heavy sets, tho personally i like high reps with the press
85x10
95x10
105x10
115x10
125x10

superset x3 wendler suggested this superset after doing pressing sets to add on size.. it hits them hard
db military press 55lbsx10
rear laterals 25lbsx 15
side raises 25lbs x15


front plate raise 4x12

finished off the workout with some arms super setted with chins

tuesday

deadlift - worked to 315 for 3. grip needs work

chins - did 30 forgot how many sets it took. think like 7 or 8 sets

kroc rows -
80x15
85x15
90x20
95x26

ab wheel 5x10

thursday
decided to re-test my 1 rm for bench so i could re program my #s for the next cycle of 5/3/1.
hit 265 but failed on 275. so bench has gone up a fair bit since December (struggled for 185x3)
after did db floor press
65x15
70x15
75x15

50 dips to finish off , took like 3-4 sets to get that.









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