Author Topic: Dreyth's New Journal (Read 326480 times)

Dreyth · « **Reply #360 on:** April 17, 2015, 11:25:43 am »

Week 55

Quote

Thursday - 04/16/14
186lbs

-= Workout Log =-

Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
185 x 10
185 x 10
185 x 8
185 x 4

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

Deadlift
245 x 3
305 x 1
375 x 1

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

Cable Crunches
100 x 12 >> 60sec rests.
100 x 10
100 x 8

Really sore legs from yesterday's basketball. So I took it easy on legs today. Added abs today instead of doing them tomorrow. This way I can really focus on back and shoulders tomorrow.

I'll prob throw in another light squat and deadlift day on saturday too.

My bodyweight is consistently under 190lbs. That's awesome.

Dreyth · « **Reply #361 on:** April 20, 2015, 11:15:51 am »

Week 55

Quote

Saturday - 03/18/14
188lbs

-= Workout Log =-

Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 7
BW x 4
BW x 3

Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 11
32.5's x 8

Seated Cable Rows
150 x 12 >> 60sec rests.
150 x 12
150 x 12

Cable Crunches
100 x 12 >> 60sec rests.
100 x 12
100 x 12 PR

Dreyth · « **Reply #362 on:** April 21, 2015, 09:36:22 am »

Week 56

Quote

Monday - 04/20/14
191lbs

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 8

Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 8
185 x 4

Deadlift
245 x 3
305 x 1
360 x 5

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

Back Extensions
20 x 12 >> 60sec rests.
20 x 12
20 x 12

Shot up to 191lbs somehow. Probably water weight.

Moving calf raises to my pull days. My push days are pretty long.

LBSS · « **Reply #363 on:** April 21, 2015, 11:18:25 am »

345x3 is pretty good, bro.

Dreyth · « **Reply #364 on:** April 21, 2015, 04:17:04 pm »

Quote from: LBSS on April 21, 2015, 11:18:25 am

345x3 is pretty good, bro.

Working back up to the 365x3 that I was at before I stalled and then got sick twice

Taking it slow though. Hope to be there in June. at 190lbs bw, it's enough to give mea 40" running vert with tons of jump practice and maybe some potentiation. I'm shooting for 385x3 at 190lbs though.

Dreyth · « **Reply #365 on:** April 22, 2015, 10:21:59 am »

Week 56

Quote

Tuesday - 04/21/14

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 10

Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 12
32.5's x 7

Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
225 x 6
225 x 6
225 x 6

Seated Cable Rows
160 x 12 >> 60sec rests.
160 x 12

Deficit Cable Crunches
100 x 12 >> 60sec rests.
100 x 12 >> These are insane. And my fav ab exercise ever. Holy shit after a year of these my abs will be ridic even at higher bodyfats.
100 x 6

Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 7
BW x 5
BW x 5
BW x 5

Gym was full so I did my workout out of order. I feel like it made the lateral raises harder... usually i do my rows beforehand and I feel like that warms up my shoulders nicely. This also made my rows harder since my forearms were shot from the lateral raises. And for whatever reason, my pull ups dropped.

I played a game of full court basketball beforehand. Easilyyy threw down a two hander after it. I'm playing more often now. Can't wait to see how my vertical will react with some more movement efficiency. CAN NOT WAIT to be squatting 365x3 again and then slowly push to 385x3!!!

on the cable crunches... something thats bothering me.

idn if i should go elbows straight down to floor (i feel that more in my abs) or really "crunch" and go elbows to knees, which i feel like involves my hip flexors more.
I usually go elbows straight down to floor, which is why i added the deficit to increase ROM. but now i realize i may be bending at my hips when i do this and not the waist. my goal is ab hypertrophy.

i think i'll try elbows to knees again next workout and really focus on bending at the waist and not hips. maybe i wasnt doing it right and thats why i was feeling my hips being targeted a lot more.

maybe i should also try them like this:

http://exrx.net/AnimatedEx/RectusAbdominis/CBKneelingCrunch.gif

butt on heels at all times. that should take away the hips and make me use my waist.

John Stamos · « **Reply #366 on:** April 22, 2015, 06:42:52 pm »

I must be the opposite because i can feel them like a mofo when I try to crunch them in. I would just stick to doing them the way that feels the best. Your mobility and posture could dictate the best way to do them, my buddy and I do them different from each other and our postures are completely different.

Also cant go wrong with an ab wheel!

gukl · « **Reply #367 on:** April 22, 2015, 07:33:02 pm »

I like to cue kind of sternum to navel when cable crunching.

Also breath out during concentric

+ do you do the, facing stack or facing away? I find doing them facing away so much better

Dreyth · « **Reply #368 on:** April 23, 2015, 09:28:41 am »

^^ I face the stack. And yeah posture, limb lengths, all that stuff would change how they feel.

Had an intramural game yesterday. Played the whole game. During the last 5 minutes I was pretty damn tired, but an opportunity came. I ran out for the break, caught the outlet pass and fucking dunked it.

MY FIRST IN-GAME DUNK EVER

Been dunking since I was 16. I'm 22 now. Damn that took long! After the game I threw down another two hander pretty easily. I'd say my running vert is about 36" right now. I'm two handing it after just a little bit of warming up. Actually, before the game I was able to take maybe 4 steps and thrown down a two hander, but its cuz the rim was a litttttle soft and gave way a bit.

Dreyth · « **Reply #369 on:** April 24, 2015, 09:36:20 am »

Week 56

Quote

Thursday - 04/23/14
192lbs

-= Workout Log =-

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Might stick with 185 for another week before I move up.
135 x 5
185 x 3
225 x 1
245 x 1
185 x 10
185 x 10
185 x 10

ATG Squat
135 x 8 >> 3min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
325 x 3
325 x 3
325 x 3
295 x 3

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

Deadlift
245 x 3
305 x 1
360 x 5

Back Extensions
20 x 12 >> 60sec rests.
20 x 12
20 x 12

I squat/dead on mondays and thursdays. but i play intramural basketball on wednesdays. this makes my thursday squats really hard. was supposed to get 10 reps on the back up set today. got 3. i'm going to have to switch my upper and lower days. so i can squat tue, play ball wed, and squat fri. its just that i do rows on my upper body days, and i feel like it'll effect my squats and deads the next day.. we'll see how it plays out next week.

Shot up to 192lbs. Definitely the sodium from the chicken platter i ate. also caloric surplus the past few days putting in more muscle glycogen in me. I looked nice and full at the gym. I'd like to stay under 190lbs until I get back to my 365x3 squat though.

Dreyth · « **Reply #370 on:** April 27, 2015, 09:28:11 am »

Week 56

Quote

Saturday - 04/25/14

-= Workout Log =-

Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 6
BW x 4
BW x 3

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

Seated Cable Rows
150 x 12 >> 60sec rests.
150 x 12
150 x 12

Cable Crunches
105 x 12 PR >> 60sec rests.
105 x 12 PR
105 x 6 PR

Dreyth · « **Reply #371 on:** April 27, 2015, 11:58:26 am »

196lbs this mornning. What the heck? 10 days ago I was 186lbs.

I know that I've been eating some salty foods lately so a good portion of it is water weight. I've also definitely been in a caloric surplus so I have increased glycogen weight.

But 10 pounds? Damn. I really want to stay under 190 consistently again. I think i've gained like 2 pounds of fat in 10 days, which is pretty bad. maybe 3 pounds. Time to get my diet under control again.

Dreyth · « **Reply #372 on:** April 28, 2015, 09:32:36 am »

Week 57

Quote

Monday - 04/21/14
193lbs

-= Workout Log =-

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

Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
190 x 10
190 x 8
190 x 7
190 x 5

Deadlift
245 x 3
315 x 1
360 x 5

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

Back Extensions
25 x 12 >> 60sec rests.
25 x 12
25 x 12

This workout felt tough. The 345x3 squats were a struggle. I thought that my legs would have been well rested since I didn't work them out (or even play basketball) since Thursday. Also I figured the increased weight gain would make things easier. Guess not. It did help my bench though.

I was 196lbs this morning yet 193 at the gym... even though I ate before going to the gym. I'm thinking my scale at home is off. I did get a low battery message a few days ago...

LBSS · « **Reply #373 on:** April 28, 2015, 12:06:28 pm »

you sure it was legs and not core fatigue that made the squats hard? my core fails before my legs do most of the time. did a couple of triples at 300 last night and they felt stronger than my squat has in a while, mostly because my core felt so stable.

Dreyth · « **Reply #374 on:** April 28, 2015, 02:39:42 pm »

Quote from: LBSS on April 28, 2015, 12:06:28 pm

you sure it was legs and not core fatigue that made the squats hard? my core fails before my legs do most of the time. did a couple of triples at 300 last night and they felt stronger than my squat has in a while, mostly because my core felt so stable.

did legs thursday. no bball.
did upper body + core friday. no bball
rested saturday
rested sunday

i think thats enough leg and core rest. regardless, it felt much easier last week and ive basically been doing the same routine. i did get slightly less sleep than i usually do though. also way less protein actually. ok i think i found the problem.

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