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Dreyth

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Re: Dreyth's New Journal
« Reply #60 on: August 15, 2014, 04:03:07 pm »
0
Week 20
Quote
Friday - 08/15/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10
95 x 8
95 x 5
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
200 x 6
200 x 5
200 x 4


Incline DB Bench Press
45's x 12                    >> 60sec rests.
45's x 12

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5
135 x 5
155 x 3
175 x 3
195 x 2
225 x 1
215 x 6
215 x 6
215 x 6


Seated Cable Rows
140 x 12                    >> 60sec rests.
140 x 8

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6


Standing DB Shoulder Press (left side only)
45 x 12                    >> 60sec rests.
45 x 10

Pull Ups
BW x 5                    >> 60sec rests.
+15lbs x 3
+30lbs x 2
+45lbs x 2
+60lbs x 1
BW x 10
BW x 7 PR
BW x 5 PR
BW x 4 PR
BW x 3 PR


Cable External Rotations (left side only)
25 x 12                    >> 60sec rests.
25 x 8
25 x 8
« Last Edit: August 19, 2014, 05:13:48 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #61 on: August 18, 2014, 11:44:16 pm »
0
Week 20
Quote
Sunday - 08/17/14

-= Workout Log =-

Deadlift
155 x 5
175 x 3
205 x 3
245 x 1
265 x 1
295 x 1
335 x 1
345 x 1
325 x 6

Sitting Leg Curls
165 x 12                         >> 60sec rests.
165 x 12
165 x 12

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+90lbs x 3
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12
+160lbs x 12

Super Strict Hanging Leg Raises
10                              >> 60sec rests.
10
8
« Last Edit: August 20, 2014, 08:58:25 pm by Dreyth »
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aiir

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Re: Dreyth's New Journal
« Reply #62 on: August 19, 2014, 12:13:08 am »
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Do you ever feel like you lose strength / are held back on your working sets because of your warmup sets? They seem just slightly excessive in relation to what I do.
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Dreyth

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Re: Dreyth's New Journal
« Reply #63 on: August 19, 2014, 05:11:49 pm »
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Do you ever feel like you lose strength / are held back on your working sets because of your warmup sets? They seem just slightly excessive in relation to what I do.

For me, definitely not. Take the bench for example. 135x5 wont tire me at all. The rest is just ramping up weights with very low reps.

Then that one last rep at over my working set weight actually makes the working set feel lighter and it gives me an extra rep.

I have found that a lot of warm up sets with very low reps while ramping up weight helps me a ton.
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Dreyth

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Re: Dreyth's New Journal
« Reply #64 on: August 20, 2014, 08:56:01 pm »
0
Week 21
Quote
Monday - 08/18/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
220 x 1
200 x 6
200 x 6
200 x 6


Incline DB Bench Press
50's x 12                    >> 60sec rests.
50's x 8

Weighted Pull Ups
BW x 5                    >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6 PR
+35lbs x 5
+35lbs x 4


Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10
30's x 8


Standing DB Shoulder Press (left side only)
45 x 12                       >> 60sec rests.
45 x 10
« Last Edit: August 26, 2014, 03:49:34 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #65 on: August 20, 2014, 08:59:20 pm »
0
Week 21
Quote
Wednesday - 08/20/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 8                    >> Can move up to 280lbs now.
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 6
275 x 6
275 x 6


Seated Leg Curls
170 x 12                    >> 60sec rests.
170 x 10
170 x 8

Hack Squat Machine Calf Raises
+90lbs x 3                    >> 60sec rests.
+180lbs x 8
+180lbs x 8
+180lbs x 8
+180lbs x 8
+180lbs x 8

Super Strict Hanging Leg Raises
10                    >> 60sec rests.
10
8

Seated Cable Rows       
140 x 12                        >> 60sec rests.
140 x 12
140 x 10

Cable External Rotations (left side only)
25 x 10                    >> 60sec rests.
25 x 10
25 x 10
« Last Edit: August 20, 2014, 09:38:46 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #66 on: August 23, 2014, 09:15:04 pm »
0
Week 21
Quote
Friday - 08/22/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 4
205 x 3


Incline DB Bench Press
50's x 10                    >> 60sec rests.
50's x 8

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5                      >> Form was a bit off. Will repeat this weight next time.
135 x 5
155 x 3
175 x 3
195 x 2
225 x 1
225 x 6
225 x 6
225 x 6


Seated Cable Rows
140 x 12                    >> 60sec rests.
140 x 12 PR

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8


Standing DB Shoulder Press (left side only)
45 x 12                    >> 60sec rests.
45 x 6

Pull Ups
BW x 3                    >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 7
BW x 5
BW x 4
BW x 3


Cable External Rotations (left side only)
25 x 12                    >> 60sec rests.
25 x 12
25 x 12


Good to see bench increasing steadily. Those DB incline's are really bringing out my upper chest!
« Last Edit: October 14, 2014, 02:32:00 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #67 on: August 24, 2014, 10:18:03 pm »
0
Week 21
Quote
Sunday - 08/24/14

-= Workout Log =-

Deadlift
155 x 1
205 x 3
245 x 1
245 x 1
295 x 1
315 x 1
355 x 1
330 x 5

Sitting Leg Curls
170 x 12                         >> 60sec rests.
170 x 10
170 x 8

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+90lbs x 3
+200lbs x 10 PR
+200lbs x 10 PR
+200lbs x 10 PR
+200lbs x 8 PR
+200lbs x 8 PR

Too lazy to do hanging leg raises. Will do them during tomorrow's workout instead.
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Dreyth

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Re: Dreyth's New Journal
« Reply #68 on: August 26, 2014, 03:47:58 pm »
0
Week 22
Quote
Monday - 08/26/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 5
205 x 5


Incline DB Bench Press
50's x 12                    >> 60sec rests.
50's x 10

Weighted Pull Ups
BW x 5                    >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6
+35lbs x 5
+35lbs x 5 PR


Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 8


Standing DB Shoulder Press (left side only)
45 x 12                       >> 60sec rests.
45 x 8

Hanging Leg Raises
10                       >> 60sec rests.
10
10
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Dreyth

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Re: Dreyth's New Journal
« Reply #69 on: August 27, 2014, 11:04:28 pm »
0
Week 22
Quote
Wednesday - 08/27/14

-= Workout Log =-

Squat
135 x 8                    >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
280 x 6
280 x 3
280 x 3


Seated Leg Curls
170 x 12                    >> 60sec rests.
170 x 12 PR
170 x 10 PR

Hack Squat Machine Calf Raises
BW x 5                    >> 60sec rests.
+90lbs x 3
+200lbs x 10
+200lbs x 10
+200lbs x 10
+200lbs x 10 PR
+200lbs x 10 PR

Ab Wheel Rollouts
6.5ft x 10                    >> 60sec rests.
6.5ft x 10
6.5ft x 10

Seated Cable Rows       
140 x 12                        >> 60sec rests.
140 x 12
140 x 15 PR

Cable External Rotations (left side only)
25 x 12                    >> 60sec rests.
25 x 12
25 x 12

I have an ab wheel again fuck yeah.
Also, in terms of form, my squat feels better than it ever has in my entire life.
« Last Edit: September 11, 2014, 03:00:58 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #70 on: August 29, 2014, 01:33:08 pm »
0
Week 22
Quote
Friday - 08/29/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10
95 x 8
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 6
205 x 6
205 x 3


Incline DB Bench Press
50's x 12                    >> 60sec rests.
50's x 8

Pendlay Rows
45 x 10                    >> 2min rests.
95 x 5
155 x 3
175 x 1
205 x 1
245 x 1
225 x 6
225 x 6
225 x 6


Seated Cable Rows
140 x 12                    >> 60sec rests.
140 x 15 PR

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 10


Standing DB Shoulder Press (left side only)
45 x 12                    >> 60sec rests.
45 x 8

Pull Ups
BW x 3                    >> 60sec rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
BW x 10
BW x 7
BW x 6 PR
BW x 3
BW x 4 PR

Should hit 3x6 on bench in 2 workouts.




Week 22
Quote
Sunday - 08/31/14

-= Workout Log =-

Deadlift
155 x 1
205 x 3
245 x 1
245 x 1
295 x 1
315 x 1
355 x 1
330 x 6

Sitting Leg Curls
170 x 12                         >> 60sec rests.
170 x 12
170 x 10

Hack Squat Calf Raises
BW x 5                            >> 60sec rests.
+90lbs x 3
+200lbs x 12 PR
+200lbs x 12 PR
+200lbs x 10
+200lbs x 10
+200lbs x 8

Hanging Leg Raises
10                            >> 60sec rests.
10
10
« Last Edit: September 10, 2014, 08:48:02 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #71 on: September 01, 2014, 02:01:35 pm »
0
Week 23 (De-load)
Quote
Monday - 09/01/14

-= Workout Log =-

Bench Press
45 x 10
45 x 10
95 x 8
95 x 5
135 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
205 x 5

Incline DB Bench Press
50's x 12

Pull Ups
BW x 5                    >> 2min rests.
+20lbs x 3
+40lbs x 2
+60lbs x 1
+35lbs x 6
BW x 8


Lateral Raises
25's x 3
30's x 2
35's x 1
30's x 12

Standing DB Shoulder Press (left side only)
45 x 12

Was planning a de-load this week, but was thinking to de-load on friday and skip sunday's deadlift workout. Mini de-load. Then I'm changing my workout up. Instead of upper/lower, it'll be push/pull. So Monday will be Bench and Squat... that's why I would skip deadlifting on fridays.

But I woke up pretty sick, so I'm de-loading today instead and also this wednesday's Squat workout for sure. Probably friday too, depending on how i feel.
« Last Edit: September 07, 2014, 12:53:45 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #72 on: September 02, 2014, 12:23:25 am »
0
Damn... had a workshift... feeling like absolute ass right now (not because of work but).

going to stuff my face so i dont weight. i have a fever.
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LBSS

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Re: Dreyth's New Journal
« Reply #73 on: September 02, 2014, 09:41:04 am »
+1
Damn... had a workshift... feeling like absolute ass right now (not because of work but).

going to stuff my face so i dont weight. i have a fever.

you drunk brah?
Muscles are nonsensical they have nothing to do with this bullshit.

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sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

Dreyth

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Re: Dreyth's New Journal
« Reply #74 on: September 02, 2014, 12:45:57 pm »
0
what no

feeling a little better today. i should be able to squat fine tomorrow, im still de-loading though

edit: OHH.. i mean im sick and im going to stuff my face with food so i dont lose weight.
left a few words out there...
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