Author Topic: Dreyth's Comeback Journal  (Read 12138 times)

0 Members and 1 Guest are viewing this topic.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #15 on: September 06, 2012, 05:35:58 pm »
0
Me too^^^ :highfive: :strong:

I actually am looking forward to tomorrow's workout. :ibsquatting:

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #16 on: September 07, 2012, 10:22:07 am »
0
shit, still very sore in my chest, my right calf, and hamstrings today. good thing i lift upperbody tomorrow.
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #17 on: September 08, 2012, 05:19:42 pm »
0
Week 1
Quote
Saturday - 09/08/12
198lbs

-= Workout Log =-

Shoulder Press
45 x 5                        >> 90sec rests.
75 x 5                        >> Shoulda went heavier on the 4 rep.
95 x 1
105 x 4
95 x 7
95 x 7


Weighted Chin ups
198 x 3                      >> 90sec rests.
223 x 4 (+25lbs)   >> I'll improve fast on these.
198 x 7
198 x 7


Wide Grip Bench Press
45 x 10                          >> 90sec rests.
95 x 5                            >> Trying to focus on my lagging chest more.
135 x 10              >> These are harder than regular benches for me.
135 x 10
135 x 10


Pendlay Rows
45 x 8                            >> 90sec rests.
95 x 5
135 x 10
135 x 10
135 x 10


External Rotations
Pin4 x 10                            >> 90sec rests.
Pin4 x 10
Pin4 x 10

DB Shrugs
55's x 12                            >> 60sec rests.
55's x 12                            >> I do these with a 1sec hold at the top and bottom now.
55's x 12
55's x 12

So somehow I weighed 198lbs today when I was 193lbs last workout. On two of the days I took creatine.. could that be it? Also, last night I had a LOT of sodium in my diet, maybe I'm just holding water weight. Not sure really. I don't look bloated. I thought maybe the scale was calibrated wrong but I remember checking it last workout and I checked it again today - still calibrated.

Still, I think starting tomorrow I'm going to start cutting at 500cal until my lifts stall for a few weeks.
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #18 on: September 10, 2012, 10:15:52 pm »
0
Week 2
Quote
Monday - 09/10/12

-= Workout Log =-

Deadlift
135 x 5                          >> No straps. Grip almost gave out.
185 x 3
225 x 2
275 x 5

Back Extensions
BW x 5                           >> 90sec rests.
25 x 10
25 x 10
25 x 10


Hanging Leg Raises
10                        >> 2min rests.
10
8

Weighted S/L Calf Raises
45 x 10                   >> 60sec rests.
45 x 10
45 x 10
45 x 10
45 x 10
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #19 on: September 13, 2012, 12:52:00 am »
0
Week 2
Quote
Wednesday - 09/12/12
197lbs

-= Workout Log =-

Bench Press
45 x 10                          >> 90sec rests.
95 x 5
135 x 3
160 x 1
190 x 4
160 x 7
160 x 7


Pendlay Rows
45 x 10                          >> 90sec rests.
95 x 5
135 x 3
160 x 1
190 x 4
160 x 7
160 x 7


DB Front Raises
10's x 10                          >> 60sec rests.
10's x 10
10's x 10

Chin Ups
BW x 8                          >> 90sec rests.
BW x 8
BW x 6

External Rotations
Pin4 x 10                          >> 60sec rests.
Pin4 x 10
Pin4 x 10

DB Shrugs
60's x 12                          >> 60sec rests.
60's x 12
60's x 12
60's x 12
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #20 on: September 13, 2012, 09:40:30 pm »
0
Week 2
Quote
Thursday - 09/13/12
198lbs

-= Workout Log =-

ATG Squat
135 x 5
185 x 5
225 x 1
280 x 5

Back Extensions
BW x 5
27.5 x 10                  >> 90sec rests.
27.5 x 10
27.5 x 10

Ab Wheel Rollouts
6.5 steps out x 8                 >> 60sec rests.
6.5 steps out x 8
6.5 steps out x 8

Single Leg Calf Raises
30 x 10                    >> 60sec rests.
30 x 10
30 x 10
30 x 8
30 x 8
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #21 on: September 17, 2012, 12:31:01 am »
0
Week 2
Quote
Sunday - 09/16/12
199lbs

-= Workout Log =-

Bench Press
45 x 10                          >> 90sec rests.
95 x 5                            >> Can't wait to be reaping 225 in a few months.
135 x 3
165 x 1
195 x 4
165 x 7
165 x 7


Chin Ups
200 x 8                          >> 90sec rests.
220 x 4 (+25lbs)
200 x 7
200 x 7

Pendlay Rows (overhand grip)
45 x 5                          >> 90sec rests.
95 x 5                          >> Overhand grip is way harder for me!
105 x 10
105 x 10
105 x 10


DB Lateral Raises
15's x 12                          >> 60sec rests.
15's x 12                          >> Dam these killed me.
15's x 12

External Rotations
15 x 8                          >> 60sec rests.
15 x 8                          >> At this gym the cables had weights lbs instead of numbers on them.
15 x 8

DB Shrugs
60's x 12                          >> 60sec rests.
60's x 12
60's x 12
60's x 12
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #22 on: September 17, 2012, 11:07:34 pm »
0
Week 3
Quote
Monday - 09/17/12

-= Workout Log =-

Deadlift
135 x 5                          >> No straps.
185 x 5                          >> Jumping up 10lbs/wk on deads until I can't.
225 x 1
285 x 5

Hanging Leg Raises
10                        >> 1min rests.
10
6

Weighted S/L Calf Raises
45 x 10                   >> 60sec rests.
45 x 10                   >> These were done on a smith with gliding motion... annoying.
45 x 10

Worked out at a different gym... no back extension there, no GHR, nothing. Didn't know how to work hamstrings.
I'm LAKERS from The Vertical Summit

seifullaah73

  • Hero Member
  • *****
  • Posts: 3067
  • Respect: +1153
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #23 on: September 18, 2012, 07:09:37 am »
0
how much weight do you add to the bar? how often do you add weight on to the bar i.e. every workout session or every week.

as the aim is to progress so how do you know when to increase the weight on the bar.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #24 on: September 18, 2012, 12:55:10 pm »
+1
how much weight do you add to the bar? how often do you add weight on to the bar i.e. every workout session or every week.

as the aim is to progress so how do you know when to increase the weight on the bar.

For the squat, bench, chin up, calf raises, and back extensions, I try to add 5lbs a week. For the deadlift, 10lbs a week until I no longer can. Then 5lbs a week. Everything else I go by feel.

If I make the prescribed set/reps, I move up in weight next week. If not, I don't.
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #25 on: September 18, 2012, 05:02:27 pm »
0
I'm benching twice a week. I might add a 3rd light day to keep the efficieny up. This is the same as i did with my squat when i went up 70lbs in 7 weeks. 4-7-7 twice a week, with a light day of working up to 1 or 2 reps at 88% in between.
I'm LAKERS from The Vertical Summit

seifullaah73

  • Hero Member
  • *****
  • Posts: 3067
  • Respect: +1153
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #26 on: September 19, 2012, 06:21:13 am »
0
Would adding 10lbs a week be overloading the bar. I want to make most of the time i have at uni which is for a year.
so that way i can achieve the goals before advancing to the next stage of the hypertrophy.
Im new to hypertrophy so i am not sure about how heavy it will be to handle to add 10lb to the bar every week this for lower body workout for squat, deadlift, splitsquat, maybe with split squat i can add 5lbs.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #27 on: September 19, 2012, 03:12:39 pm »
0
Would adding 10lbs a week be overloading the bar. I want to make most of the time i have at uni which is for a year.
so that way i can achieve the goals before advancing to the next stage of the hypertrophy.
Im new to hypertrophy so i am not sure about how heavy it will be to handle to add 10lb to the bar every week this for lower body workout for squat, deadlift, splitsquat, maybe with split squat i can add 5lbs.

Just try it until you can't add 10lbs anymore, meaning you missed a few reps. I always add weight the next workout if I hit all the reps. Either that, or I do more reps.
I'm LAKERS from The Vertical Summit

seifullaah73

  • Hero Member
  • *****
  • Posts: 3067
  • Respect: +1153
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #28 on: September 19, 2012, 04:31:27 pm »
0
If i can hit the reps i wanted i can add more weight the next workout day instead of waiting for next week.
I like the sound of that.

Thanks
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #29 on: September 19, 2012, 06:17:18 pm »
0
Week 3
Quote
Wednesday - 09/19/12
201lbs

-= Workout Log =-

Bench Press
45 x 10                          >> 90sec rests.
95 x 5                            >> Was supposed to do 170x7. Almost failed cuz of that.
135 x 3                          >> Wow, glad I'm already back up to the 200's again!
155 x 1
175 x 1
200 x 4
175 x 7
175 x 7


Pendlay Rows (overhand grip)
45 x 5                          >> 90sec rests.
95 x 5
105 x 3
135 x 4
105 x 7
105 x 7


Chin Ups
221 x 10                     >> 90sec rests.
221 x 8
221 x 7

DB Lateral Raises
20's x 10 PR                          >> 60sec rests.
20's x 8 PR
20's x 8 PR

External Rotations
Pin4 x 12                          >> 60sec rests.
Pin4 x 12                          >> At this gym the cables had weights lbs instead of numbers on them.
Pin4 x 12

DB Shrugs
65's x 12                          >> 60sec rests.
65's x 12
65's x 12
65's x 12
« Last Edit: September 21, 2012, 02:29:18 am by Dreyth »
I'm LAKERS from The Vertical Summit