Author Topic: Aiir's Log  (Read 4040 times)

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aiir

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Re: Aiir's Log
« Reply #15 on: February 04, 2017, 12:24:37 pm »
+2
So some major changes happened, I found out that I would have to go back to college for an extra semester to retake a class that I didn't do too well in. Past week has been mostly finding plane tickets, flying, finding housing, setting housing up, and classes. Completely screwed up my plans for the next four months and my lifting streak but I am finally mostly settled in and ready to start a new streak. I've historically always had trouble managing my time and staying consistent with gym routines while away from the structure provided by being home, looking to change that.



01/20/17 (Recovery)
- Warmup: ??mi jog, ??mph
- Foam Rolling

01/21/17 (Recovery)
- Warmup: .50mi jog, 6.3mph
- Foam Rolling

01/22/17 (General Body)
- .??mi jog, ??mph
- Hammer Curl X Skullcrushers: 32.5lb, 2 sets | 60lb, 2 sets
- Cable Woodchopper X Weighted Plank: 50lb, 2 sets | +35lb, 2 sets
- Forearm Cycle: 40lb, 2 sets

01/23/17 (Rest - Flying to MD)
01/24/17 (Rest - Moving into apt.)
01/25/17 (Rest)
01/26/17 (Rest)
01/27/17 (Rest)
01/28/17 (Rest)
01/29/17 (Rest)
01/30/17 (Rest)


01/31/17 (Upper General)
DB Press: 65x10, 65x9
Lay Pull: 125x8,125x6
Rope Pulldown: 32.5x8, 32.5x8
Hammer Curl: 30lb, 2 sets
DB Lateral Raise: 22.5lb, 2 sets

02/01/17 (Rest)
02/02/17 (Rest)
02/03/17 (Rest)

Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

adarqui

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Re: Aiir's Log
« Reply #16 on: February 05, 2017, 04:43:26 am »
0
So some major changes happened, I found out that I would have to go back to college for an extra semester to retake a class that I didn't do too well in. Past week has been mostly finding plane tickets, flying, finding housing, setting housing up, and classes. Completely screwed up my plans for the next four months and my lifting streak but I am finally mostly settled in and ready to start a new streak. I've historically always had trouble managing my time and staying consistent with gym routines while away from the structure provided by being home, looking to change that.

wow what the fuck?

how the hell did that happen? man that is horrific (I hate school, the thought of having to go back is a nightmare). This is one of the worst events i've ever read on the forum. :o

i guess there's no time to dwell on it though, just focus 100% and get that course over with.



Quote


01/20/17 (Recovery)
- Warmup: ??mi jog, ??mph
- Foam Rolling

01/21/17 (Recovery)
- Warmup: .50mi jog, 6.3mph
- Foam Rolling

01/22/17 (General Body)
- .??mi jog, ??mph
- Hammer Curl X Skullcrushers: 32.5lb, 2 sets | 60lb, 2 sets
- Cable Woodchopper X Weighted Plank: 50lb, 2 sets | +35lb, 2 sets
- Forearm Cycle: 40lb, 2 sets

01/23/17 (Rest - Flying to MD)
01/24/17 (Rest - Moving into apt.)
01/25/17 (Rest)
01/26/17 (Rest)
01/27/17 (Rest)
01/28/17 (Rest)
01/29/17 (Rest)
01/30/17 (Rest)


01/31/17 (Upper General)
DB Press: 65x10, 65x9
Lay Pull: 125x8,125x6
Rope Pulldown: 32.5x8, 32.5x8
Hammer Curl: 30lb, 2 sets
DB Lateral Raise: 22.5lb, 2 sets

02/01/17 (Rest)
02/02/17 (Rest)
02/03/17 (Rest)


shorten up your sessions for a while maybe.. get in & out, quick ~30 minute sessions.. until you get re-situated and back on track with school.

peace man!

LBSS

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Re: Aiir's Log
« Reply #17 on: February 11, 2017, 01:44:58 am »
+1
yeah somehow missed this until just now. that sucks. i have nightmares once in a while about being back in school and finding out that i'd either failed a crucial test or my grade had been marked down incorrectly and i'd have to re-take the class. actually i did fail one class in college (stats) because i blew it off like an arrogant little prick. luckily i took it pass-fail so even though i didn't get credit for it, the F didn't affect my GPA. and i still graduated on time by the skin of my teeth.

all the same, super shitty feeling.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: Aiir's Log
« Reply #18 on: February 13, 2017, 03:23:49 pm »
0
yeah somehow missed this until just now. that sucks. i have nightmares once in a while about being back in school and finding out that i'd either failed a crucial test or my grade had been marked down incorrectly and i'd have to re-take the class. actually i did fail one class in college (stats) because i blew it off like an arrogant little prick. luckily i took it pass-fail so even though i didn't get credit for it, the F didn't affect my GPA. and i still graduated on time by the skin of my teeth.

all the same, super shitty feeling.

ya my worst actual nightmares, are when i'm back in school.

also, calc1 was that class for me. that was the first time I realized that i'd have to really study my ass off in order to pass a class.  That was a huge wakeup call. I ended up changing my major though, before DiffEq.. should have stuck with it. Once I changed my major to exercise science, I didn't need any of the math classes I had busted my ass trying to pass. eeeh.

aiir

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Re: Aiir's Log
« Reply #19 on: February 26, 2017, 07:40:09 pm »
+2
Lost some significant flow because of previously mentioned move back to college, etc, but I'm back on track now and hungry! I did 4-5 workouts over the past downtime but can't find the full logs for all of them. Here's what I have for now:

02/19/17
Bench press: 185x1, 155x8, 155x6
Plate Row: 45x8, 55x8
DB Lateral Raise: 20x8, 20x8
EZ Curl X Skullcrushers: 55x2 sets
Forearm Curl: 2 sets

02/20/17
Squat: 185lb, rest-paused; 10+8+6 = 24
Seated Calf Raise: 50x12,12
Standing Calf Raise: 120x12
More..

02/23/17
Lat pull: 120x10, 120x10, 120x6 / 1'
DB OHP: 50lb rest-paused; 9+5+3 = 17
DB Lateral Raise: 20lb rest-paused; 3 sets
More..



This is my tentative routine for the foreseeable future. Rest-paused sets follow the guidelines from Lance's post from a while back in the performance blog. 10x1 rest paused sets have diminishing rest times every new workout of 12b / 9b / 6b / 3b (b=deep breath).

I'll set concrete weight goals after tonight's workout, but looking to gain major weight/strength by the time I finish my time here. I'm going to also track my calories starting tomorrow with MFP, not a fan of the interface but should help keep me honest.

Upper A (Heavy)
Bench Press10 x 1 @ 90% / RP
Reverse Incline Plate Row3 sets, rest-paused /15b
Weighted Dips3 sets, rest-paused / 15b
EZ Bar Curl3 sets, rest-paused / 15b
Forearm Cycle2xx / 15b
Lower A (Volume)
Squat3 sets, rest-paused / 15b
DB RDL2 x 8 / 2'
Unilateral Leg Curl2 x 12 each / 2'
Seated Calf Raise3 x 12 / 1.5'
[SS] Weighted Front Plank2 x 1:00 // 2'
[SS] Weighted Side Plank2 x 0:45 each // 2'
Upper B (Volume)
Strict Pull-ups3 sets, rest-paused / 15b
DB OHP3 sets, rest-paused / 15b
DB Lateral Raise3 sets, rest-paused / 15b
[SS] Cable Face Pull3 x 10 // 2'
[SS] Overhead Rope Pull3 x 10 // 2'
Cable Woodchopper3 x 10 each / 2'
Forearm Cycle 2xx / 15b
Lower B (Heavy)
Squat10 x 1 @ 90%, RP
DB Step-Ups3 x 8 each / 2'
Standing Calf Raise3 x 12 / 1.5'
Ab Wheel 3 sets, rest-paused
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

adarqui

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Re: Aiir's Log
« Reply #20 on: February 28, 2017, 02:08:41 am »
0
RIP LanceSTS (he's still alive tho).

solid routine, looks fun. i could do without the weighted planks that's for sure, i've come to hate them (even though I haven't done them since ~2009?).

LBSS

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Re: Aiir's Log
« Reply #21 on: February 28, 2017, 02:21:24 am »
+3
+1 dig the routine. careful with RP for squats, though. going to near-failure is more dangerous when your lower back is involved.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

aiir

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Re: Aiir's Log
« Reply #22 on: March 05, 2017, 05:18:22 pm »
0
careful with RP for squats, though.

Just did those RP squats yesterday, they were brutal. I'll be sure to watch the form though, just need to stop the set anytime I feel like I'm grinding through a rep.

Last few workouts (skipped a leg day there in the middle lol):

02/27/17
Upper B (Volume)
Strict Pull-upsBW x 8,6,4 / RP
DB OHP50lb x 8,3,3 / RP
DB Lateral Raise22.5lb x 7, 20lb x 6,5 / RP
[SS] Cable Face Pull32.5lb x 8,6 // 2'
[SS] Overhead Rope Pull32.5lb x 8,6 // 2'
Cable Woodchopper32.5lb x 7,7
Forearm Cycle 40lb, 2xx

03/03/17
Lower A (Volume)
Squat205lb x 9,6,5
DB RDL-
Unilateral Leg Curl60lb x 8, 50lb x 8
Seated Calf Raise90lb x 12,12
[SS] Weighted Front Plank35lb x 1:00, 0:45
[SS] Weighted Side Plank10lb x 0:45, 0:30

03/04/17
Upper A (Heavy)
Bench Press175lb, 10x1 / 12b
Reverse Incline Plate Row70lb x 8,7,5 / RP
Weighted Dips35lb x 9,7,5 / RP
EZ Bar Curl65lb x 11,5,5 / RP
Forearm Cycle40lb x 2 sets

Edit: I don't like how little chest volume I'm getting, that 10x1 rest-pause doesn't work without good volume on the other days of the week in my experience. I'm thinking of either changing DB OHPs to DB incline press or just adding a few sets of db bench to the entire volume workout.
« Last Edit: March 05, 2017, 08:53:58 pm by aiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Aiir's Log
« Reply #23 on: March 07, 2017, 01:36:48 am »
0
03/06/17

Upper B (Volume)
Strict Pull-upsBW x 7,5,4 / RP
DB Bench 70lb x 8,4,3 / RP
DB Lateral Raise20lb x 10,7,5 / RP
[SS] Cable Face Pull60lb x 8, 80lb x 8,8
[SS] Overhead Rope Push60lb x 8, 70lb x 7,8
Cable Woodchopper60lb x 10,10,10
Forearm Cycle 50lb x 3 sets

Worked out in a smaller gym today, so have some weird numbers for the cable lifts, I don't think the weights are properly labeled or something. Pull ups were pretty weak, kept losing grip on the bars at this gym.
« Last Edit: March 07, 2017, 01:45:19 am by aiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Aiir's Log
« Reply #24 on: March 08, 2017, 11:08:41 pm »
0
03/08/17
Lower B (Heavy)
Squat275lb x 1, 225lb x 5,5 / 2'
DB Step-Ups60lb x 3
Standing Calf Raise155lb x 12,12,12 / 1.5'

Shorter than usual workout, I didn't realize the small gym closes early. Was supposed to start the rest-pause cycle for squats today but the wood flooring under the rack was really slippery, my right foot slipped/rotated as I was doing my first 275x1 single, pretty scary feeling that inward rotation on the knee. Gotta buy new shoes at some point lol
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Aiir's Log
« Reply #25 on: March 10, 2017, 01:57:34 am »
+3
03/09/17

Upper A (Heavy)
Bench Press185lb x 1, 205lb x 1, 185lb x 8 singles rest-paused / 12b
Reverse Incline Plate Row70lb x 8,6,4
Weighted Dips35lb x 12,7,6
EZ Bar Curl65lb x 10,8,5
Forearm Cycle25lb x 2 sets (DB)
DB Lateral Raise22.5lb x 2 sets

Felt good today. I was supposed to do 175lb on the bench rest-pause cycle (10 x 1 with diminishing rest times each week), but I bumped it up to 185lb today and maintained the same rest time (12 breaths) as last week! Couple other pr's on the accessory lifts as well. :personal-record:

I think my lifting is starting to find a nice groove, but I gotta start focusing on my diet. Need to get 3000+ kcals daily or else I'm not progressing towards my main goal.
« Last Edit: March 10, 2017, 02:00:08 am by aiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

adarqui

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Re: Aiir's Log
« Reply #26 on: March 10, 2017, 06:35:45 am »
0
03/09/17

Upper A (Heavy)
Bench Press185lb x 1, 205lb x 1, 185lb x 8 singles rest-paused / 12b
Reverse Incline Plate Row70lb x 8,6,4
Weighted Dips35lb x 12,7,6
EZ Bar Curl65lb x 10,8,5
Forearm Cycle25lb x 2 sets (DB)
DB Lateral Raise22.5lb x 2 sets

Felt good today. I was supposed to do 175lb on the bench rest-pause cycle (10 x 1 with diminishing rest times each week), but I bumped it up to 185lb today and maintained the same rest time (12 breaths) as last week! Couple other pr's on the accessory lifts as well. :personal-record:

nice!!

Quote
I think my lifting is starting to find a nice groove, but I gotta start focusing on my diet. Need to get 3000+ kcals daily or else I'm not progressing towards my main goal.

bananas (cheap, nutritious, tasty, and cheap (repeated for emphasis))  :ninja: