Author Topic: Dreyth's New Journal (Read 349618 times)

Dreyth · « **Reply #780 on:** March 30, 2016, 09:38:33 am »

Week 105

Quote

Tuesday - 03/29/16

-= Workout Log =-

Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3 >> Haven't done pullups since 11 days ago. Weighted ones 14 days ago.
+50lbs x 9 >> Surprised I barely lost strength here.
+45lbs x 3
+40lbs x 3
+35lbs x 3
+30lbs x 4

Lateral Raises
35's x 5 >> 60sec rests.
40's x 3 >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 5
40's x 10 PR
40's x 8 PR
40's x 5 PR

Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 6
220 x 4

Short ROM Dragon Flags
5 >> 60sec rests.
5 >> As I failed I switched to negatives. First set was all short ROM reps though.
5

Incline Rear Delt W Flyes
35's x 3 >> 60sec rests.
40's x 8
40's x 5
35's x 10

I haven't worked out my back shoulders and abs since 11 days ago. Turns out I kept a lot of the strength. I noticed this pattern whenever it's higher rep work that I've slacked on. If it's lower rep work, I tend to lose a bunch of strength quickly (CNS for sure). For example, Yesterday I squatted for the first time in 7 days (not 11) yet I dropped from 380x5 to 335x5. Interestingly my bench press (low rep) stayed strong though.

Dreyth · « **Reply #781 on:** March 30, 2016, 09:40:14 am »

Woke up at 196.2lbs today.

Been taking 3 scoops of protein to work with me since yesterday. 2 cups of milk in there. Knocks out ~90g of protein for the day just like that. That's all I eat until I work out. I leave my money at home so I don't spend it on food. I go to the gym straight after work. Basically, this means I'm doing carb back-loading without realizing it.

Leonel · « **Reply #782 on:** March 30, 2016, 11:17:41 am »

Damn I also have to try this with the protein shake. I think I really would be able to save up some money this way and maybe lose a bit of weight in the process.. I spend way too much money on food. Food is so expensive here in switzerland, it's crazy. When you eat in a restaurant for example you pay around 20-25 dollars for a regular sized pizza plus something to drink (0.5l) for 8 dollars or so. Pizza + Icea Tea for around 30 dollars.

That's just insanity compared with other countries like Spain, Italy, Germany or even the US, not starting to talk about countries like Croatia, Bulgaria, Brasil, Morocco etc.

Raptor · « **Reply #783 on:** March 30, 2016, 11:25:25 am »

You live in Switzerland? I had (my dad, actually) a chance to get there as a political asylum refugee back in 1986. Who knows how my life would've been now if that were to happen.

Leonel · « **Reply #784 on:** March 30, 2016, 12:54:52 pm »

Yes I live in switzerland it's a beautiful country but everything is so expensive. But then again the average wage is around 5000 dollars a month which is very high compared to other countries in europe.

Raptor · « **Reply #785 on:** March 30, 2016, 01:40:01 pm »

Yeah and the rent is crazy, not to mention buying a house there. I have a friend who works there and he uses the currency there as he would here, except he's earning more there than here, even if we had to use the same coin. So...

Dreyth · « **Reply #786 on:** April 01, 2016, 09:48:36 am »

Week 105

Quote

Thursday - 04/01/16

-= Workout Log =-

ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Decided to do plenty of sets to get my neural re-gains.
185 x 5 >> Gotta get 385x5 in the next three workouts probably.
185 x 3 >> Current PRs are 405x3 and 380x5.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 3
385 x 1
365 x 3
355 x 3
345 x 3

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> More sets here as well for neural gains.
135 x 5
185 x 3
225 x 1
245 x 2
235 x 3
225 x 3
225 x 3
225 x 3

Romanian Deadlift
225 x 5 >> Had to take it easy since these get me very sore when I'm inconsistent.
275 x 3 >> It's better to do this and not get sore for next workout.
315 x 1 >> That way I can do a lot more next workout.
365 x 1

Calf Raise Machine
450 x 5 >> 45sec rests.
495 x 13
495 x 8
495 x 8

Too lazy to do incline DB benches.

Thinking of adding in some mornings where I'll work up to 405x1 squats, 245x1 bench, and 405x1 RDLs. This higher frequency lifting while not getting fatigued will really help me get my strength levels back up to where they were before I started slacking, and before I went on vaca. It's all neural gains. You can't possibly lose so much muscle after just a week, especially considering I gained weight during that time.

Dreyth · « **Reply #787 on:** April 01, 2016, 09:49:18 am »

Week 105

Quote

Friday - 04/01/16
194.6lbs

-= Workout Log =-

Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
225 x 10 PR
225 x 6 PR
225 x 5 PR

Lateral Raises
35's x 5 >> 60sec rests.
40's x 3 >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 9 PR
40's x 10 PR
40's x 5
40's x 5

Pull ups
BW x 15 >> 60sec rests.
BW x 6
BW x 5
BW x 4
BW x 4

Short ROM Dragon Flags
5 >> 60sec rests.
5 >> First set of 5 was half ROM but with straight legs! No sneakers though.
5

Incline Rear Delt W Flyes
35's x 3 >> 60sec rests.
40's x 10
40's x 5
35's x 10

Dreyth · « **Reply #788 on:** April 02, 2016, 09:43:10 am »

196.2lbs today, pre poop

Dreyth · « **Reply #789 on:** April 04, 2016, 10:54:06 am »

Week 105

Quote

Sunday - 04/03/16

-= Workout Log =-

ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1

Romanian Deadlift
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1

Just did a light day. I want to be able to do 2 of these every week. The increased frequency on my big three lifts will drive them up. The very low volume will not tire me out at all.

Dreyth · « **Reply #790 on:** April 04, 2016, 10:54:45 am »

Woke up at 196.4lbs today. It's the weekend that I'm slacking on, in terms of cutting cals. I still haven't had a single week of consistently staying under 195lbs.

Dreyth · « **Reply #791 on:** April 05, 2016, 09:51:45 am »

Week 106

Quote

Monday - 04/04/16
196.4lbs

-= Workout Log =-

ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Increased over last week. But still only 385x3.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 3
385 x 2
375 x 3
365 x 3
365 x 3

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> PR is 245x4x3x2.
135 x 5
185 x 3
225 x 1
245 x 4
245 x 2
225 x 3
225 x 3
225 x 3

Romanian Deadlift
225 x 5 >> Next workout I can go all out and do 3 sets of these.
275 x 3
315 x 1
365 x 5

Incline DB Bench Press
75's x 8 >> 2min rest.
75's x 8

Calf Raise Machine
450 x 5 >> 45sec rests.
495 x 13 >> Dropped a little.
495 x 8
495 x 6

Really not sure I'll hit my goal of 405x3 or 390x5 at a bw of 195lbs or less by June 1st. Man back when I shot up to 405x3 at 197lbs bw out of nowhere, I was sure I would hit it. I pushed the goal way back just to be safe and what do you know, I may not even reach it.

I'm doing one more workout of 5x3 for squats. It doesn't seem to help my improve to 385x5 though... we'll see. Oh another thing is I've been forgetting to de-load. I'll do my first de-load day next week.

Dreyth · « **Reply #792 on:** April 06, 2016, 09:37:33 am »

Week 106

Quote

Tuesday - 04/05/16

-= Workout Log =-

Weighted Pull ups
BW x 5 >> 60sec rests.
+30lbs x 3 >> Was supposed to do 35lbs not 40lbs, but the DBs were taken.
+55lbs x 8 PR
+45lbs x 4 PR
+40lbs x 3 PR
+25lbs x 5 PR
+15lbs x 6 PR

Lateral Raises
35's x 5 >> 60sec rests.
40's x 3 >> I started with 50's because I was afraid to not match my PR on 45's.
45's x 1
50's x 1
50's x 3 PR
45's x 8
40's x 6
40's x 5
40's x 5

Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
225 x 10 PR
220 x 6 PR
220 x 4 PR

Short ROM Dragon Flags
6 >> 60sec rests.
6 >> First rep had good ROM! Freakin hard though.
6

Back Extension Rear Delt W Flyes
30's x 15 >> Too lazy. Also all inclines were taken for a while.

Leonel · « **Reply #793 on:** April 06, 2016, 12:58:27 pm »

I think trying to go heavier and heavier on lateral raises is pretty dumb. I would rather work with 8-12 or even up to 15 reps here. I don't see the benefit of being able to do lateral raises with 50-60lbs or even more for sets of 3 and I don't think it's a good idea for long term shoulder health to go as heavy as possible here. Lateral raises are meant to be an accessory exercise. Leave the heavy shoulder work to overhead presses, close grip bench, pushpresses etc. But that's just my opinion. Btw is there a particular reason that I have barely ever seen you doing any heavy overhead presses and stuff like that? Because I personally see a great carryover from overhead presses to my benchpress. Haven't been benching much lately but I've focused on my overhead pressing and my bench has still steadily gone up.

Dreyth · « **Reply #794 on:** April 06, 2016, 01:31:11 pm »

^^ I'm able to do 12 reps of lateral raises at 45lbs. I was supposed to stick with it, but wasn't feeling it that day so jumped up to 50lbs to technically hit a PR. Just a mental thing

Anyway, I don't do overhead presses but was going to post a thread asking what kind of lateral delt exercises I could do that would allow me to progress indefinitely. Doing laterals with 80lbs is retarded because at a certain point, no matter how strong you are, the DBs are just impractical.

I could be doing overhead pressing, but my triceps completely take over and leave my delts unworked. This is the main reason I switched to lateral raises. My tris used to be bigger than my delts (and my pecs -- the reason I switched to wide grip bench). Once I switched to wide grip bench, my pecs finally grew. Once I dropped the OHP and stuck with lateral raises, my delts finally grew. Now my delts are bigger than my arms from a side view.

A good solution is if there were two cables coming out of the ground and I could do lateral raises with those. That would allow me to progress indefinitely. My gym doesn't have that though.

I could be doing these indefinitely: http://www.weight-training-exercises.com/images/shoulder-exercises/barbell-shoulder-exercise.jpg
But I hear they are bad (shoulder impingement causing).

I could do front raises but I'm trying to hit my lateral delts.

I'm all out of ideas.

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