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Dreyth

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Re: Dreyth's New Journal
« Reply #1290 on: September 26, 2019, 09:52:00 am »
+1
Quote
Thursday - 09/26/19
Weight:

-= Workout Log =-

Bench Press
45 x 15 >> 3min rests.
95 x 8  >> I think i’m capable of 205x6, maybeee x7
135 x 5 >> The 245x1 was easier than expected
185 x 2
225 x 1
245 x 1
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4

Incline DB Bench Press Plus
70’s x 12 >>3min rest
70’s x 10

Leg Press Calf Raises
+500 x 15 >> 60sec rests.
+500 x 12
+500 x 10
+500 x 12
+500 x 10

Incline DB Bench Press Plus
70’s x 10

Thinking of dropping to 3 sets of heavy benches with higher weight because the first few sets feel pretty light. Would also be easier on my shoulders. And i think i regained an okay amount of neural strength in my bench at this point, so there probably isnt much need for 7-8 sets of benches anymore unless i'm trying to bust through a plateau

btw, incline db bench press "plus" refers to push the shoulders forward at the top for some serratus activation
« Last Edit: September 26, 2019, 12:49:03 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1291 on: September 27, 2019, 10:25:59 am »
+1
Quote
Friday - 09/27/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 8

DB Rear Delt W Flyes on Incline
20's x 13 >> 90sec rests.
20's x 10
20's x 8

Seated Strict Lateral Raises
20's x 13 >> 60sec rests.
20's x 8
20's x 6
20's x 5
20's x 4

Bent Over Barbell Rows
135 x 5 >> 3min rests.
185 x 1
205 x 6
205 x 5
205 x 5

Chin Ups
+40 x 8 >> 3min rests.
+40 x 5
+40 x 4

T-Bar Rows
+115 x 10 >>60sec rest.
+115 x 6

Chin Ups
BW x 10 >> 60sec rest.
BW x 5

Nice steady progress continues. I plan to start IF on monday and maintain my weight. My face is getting soft!
« Last Edit: September 29, 2019, 09:35:48 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1292 on: September 29, 2019, 10:07:46 am »
+1
Quote
Saturday - 09/29/19
Weight:

-= Workout Log =-

Squat
135 x 8 >> 315 felt was easy, so I thought I’d go for 295 instead of 280.
135 x 5
185 x 5
225 x 2
275 x 1
315 x 1
295 x 5

RDL
135 x 5 >> 3min rest.
225 x 3 >> Pushed myself again and went up a bunch of weight.
315 x 1
365 x 1
335 x 7
335 x 4
335 x 4

Leg Press Machine Calf Raises Superset A
+500 x 15
+500 x 12
+500 x 10
+500 x 10
+500 x 10

Barbell Shrugs Superset A
315 x 10
315 x 8
315 x 6
315 x 5

Cable Ab Pull Downs
+115 x 3 >> 2min rests.
+105 x 15
+105 x 8
+105 x 6

Bench Press
45 x 20 >> Just a few weeks ago i couldnt bench 225x1!
95 x 12
135 x 5
185 x 3
225 x 1
255 x 1

Strength is going up crazy fast! Of course these are just regains and i’m bulking but still, it feels nice
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Dreyth

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Re: Dreyth's New Journal
« Reply #1293 on: September 30, 2019, 11:17:28 am »
0
Quote
Monday - 09/30/19
Weight:

-= Workout Log =-

Bench Press
45 x 20 >> 5min rests.
95 x 12  >> The bench press gains are coming in fast! Re*gains.
135 x 5 >> The 255 felt like a max today (but like 95% two days ago).
185 x 2 >> Almost failed on the first two work sets.
225 x 1
255 x 1
225 x 5
225 x 4
225 x 3

Incline DB Bench Press Plus
70’s x 15 >>90sec rests.
70’s x 7
70's x 6
70's x 5
70's x 4
60's x 9

Leg Press Calf Raises
+500 x 15 >> 60sec rests.
+500 x 12
+500 x 10
+500 x 12
+500 x 10

So glad to be doing sets of 225 on the bench again! Plan is to stick with this weight until I can hit 7 reps on the first set, then move up in weight. Incline DB's for that pump afterward. Gotta combine the neural gains + myofibrillar hypertrophy + sarcoplasmic hypertropy!
« Last Edit: September 30, 2019, 11:22:02 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1294 on: October 01, 2019, 04:54:22 pm »
+1
So dead tired today since I slept late. Doesn't matter that I woke up late as well - night sleep is so much better than day sleep

may lift at night tnite, or double up tomorrow (but with less sets)
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Dreyth

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Re: Dreyth's New Journal
« Reply #1295 on: October 02, 2019, 11:58:30 am »
+1
Quote
Wednesday - 10/02/19
Weight:

-= Workout Log =-

Squat
135 x 8 >> 3min rests.
135 x 5
185 x 4
185 x 2
225 x 2
275 x 1
325 x 1
295 x 5
295 x 4
295 x 3

RDL
135 x 5 >> 3min rest.
225 x 3
315 x 10
315 x 5

Barbell Shrugs Superset A
315 x 62
315 x 6
315 x 6
315 x 4

Cable Ab Pull Downs Superset A
+105 x 12
+105 x 6
+105 x 6

Was not feeling too strong today. Might be because I've been slacking on protein this week, but also because I jumped up in weight very fast the past week or so and now I'm at my "real" maxes. The gains are no doubt slowing down now!
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Dreyth

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Re: Dreyth's New Journal
« Reply #1296 on: October 03, 2019, 12:11:12 pm »
+1
Quote
Thursday - 10/03/19
Weight:

-= Workout Log =-

Bench Press
45 x 20 >> 5min rests.
95 x 12 >> Almost failed final rep on final set.
135 x 5
185 x 2
225 x 1
245 x 1
225 x 5
225 x 5
225 x 5

Incline DB Bench Press Plus
70’s x 13 >>90sec rests.
70’s x 7
60's x 9
60's x 8
70's x 7

Leg Press Calf Raises
+430 x 20 >> 60sec rests.
+430 x 15
+430 x 12
+430 x 12
+430 x 12

Close to stalling on the bench... kinda tempted to go back to my 7x5 mondays and 8x4 thursdays.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1297 on: October 04, 2019, 01:06:57 pm »
+1
Quote
Friday - 10/04/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 8
20's x 6

DB Rear Delt W Flyes on Incline
20's x 15 >> 60sec rests.
20's x 8
20's x 8

Seated Strict Lateral Raises
20's x 12 >> 60sec rests.
20's x 8
20's x 6
20's x 4
20's x 3

Chin Ups
BW x 5
+40 x 8 >> 3min rests.
+40 x 4
+40 x 4

Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
225 x 6
225 x 6
225 x 5

Chin Ups
BW x 11 >> 60sec rest.
BW x 5

T-Bar Rows
+115 x 10 >>60sec rest.
+115 x 5

Lost a tiny bit of strength in the shoulder workouts, probably because i missed my last back/shoulder workout.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1298 on: October 05, 2019, 05:28:37 pm »
0
Quote
Saturday - 10/05/19
Weight:

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 4
185 x 2
225 x 2
275 x 1
325 x 1
305 x 5

RDL
135 x 5 >> 3min rests.
225 x 3
315 x 1
365 x 1
325 x 8
325 x 4
325 x 4

Barbell Shrugs Superset A
315 x 10
315 x 8
315 x 8
315 x 6

Cable Ab Pull Downs Superset A
+105 x 3
+105 x 12
+105 x 8
+105 x 8

Bench Press
45 x 20
95 x 12
135 x 5
185 x 3
225 x 1
245 x 1

Inching closer and closer to a 315x5 squat!
« Last Edit: October 06, 2019, 09:42:47 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1299 on: October 05, 2019, 05:33:03 pm »
+2
Here is the gym I am lifting at. I hated it at first but had to make do, especially since a ton of the dumbells are missing. And the A/C doesn't work most days I'm there, so it's pretty hot in there.

But every day I love it more and more:



Squat/RDL rack and chin up bar:

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Re: Dreyth's New Journal
« Reply #1300 on: October 06, 2019, 02:25:37 am »
0
looks pretty nice! i'd rather go to a gym like that than some globo commercial gym.

the AC not working could be a good thing. Some boxing gym i used to go to way back actually turned the heat on some days etc, (even when it was hot as fu*k out), hardcore gym. training in there was epic.

Dreyth

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Re: Dreyth's New Journal
« Reply #1301 on: October 06, 2019, 09:45:52 am »
+1
Yeah im really liking the hot temp while lifting, probably moreso than room temp now. Freezing commercial gyms are the worst!
The more i think about it, the more i realize my only real issue with the gym is a missing 25lb dumbell, 30lb, 40lb, and then sets of 35’s, 45’s, 50’s, 55’s

Looking to build my home gym soon anyway with a DIY platform. Any ideas on a decent power cage? My company has a 50% fitness subsidy that caps at $500/year. Rather use that for equipment every year instead of a gym membership!
« Last Edit: October 06, 2019, 09:48:14 am by Dreyth »
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adarqui

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Re: Dreyth's New Journal
« Reply #1302 on: October 06, 2019, 09:56:51 pm »
0
Yeah im really liking the hot temp while lifting, probably moreso than room temp now. Freezing commercial gyms are the worst!
The more i think about it, the more i realize my only real issue with the gym is a missing 25lb dumbell, 30lb, 40lb, and then sets of 35’s, 45’s, 50’s, 55’s

Looking to build my home gym soon anyway with a DIY platform. Any ideas on a decent power cage? My company has a 50% fitness subsidy that caps at $500/year. Rather use that for equipment every year instead of a gym membership!

ah that's cool, the 50% subsidy.

i got my powertec rack for ~550 way back. thing has been through several hurricanes and been outside for like 12 years. still in great conditions.

just need a heavy duty steel rack. don't need to go crazy though. i'd def get one w/ pullup/dip attachments.

ive seen some @ local sporting goods store, even cheaper now, and with more features. seem solid. if you have any places nearby, go check some out in person.

pc!

Dreyth

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Re: Dreyth's New Journal
« Reply #1303 on: October 07, 2019, 10:39:29 am »
+2
Quote
Monday - 10/07/19
Weight:

-= Workout Log =-

Bench Press
45 x 20
95 x 12
135 x 5
185 x 2
225 x 1
205 x 5
205 x 3

Leg Press Machine Calf Raises
+360 x 8 >> 60sec rests.
450 x 20
450 x 12
450 x 12
450 x 12
450 x 12

Wanted to switch back to 7x5 mondays and 8x4 thursday for the bench. but alas, my right shoulder is bothering me so i cut it short today. last time this happened to me i was lifting 6x a week (like now) so my shoulder girdle is getting worked 4x a week (two push and two pull days), plus high intensity and volume on the bb bench. No good. pain went away last time with some rest.

so I think it's time i switch to body recomp and throw in a lot of fasting while lowering the volume on bench work. really want to just switch 100% to dumbells, but my gym is missing so many of them. don't have 80's, 95's, etc.

thinking of maybe doing an upper/rest/lower/rest split, with a ton of fasting on rest days.
« Last Edit: October 07, 2019, 07:43:07 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1304 on: October 08, 2019, 11:12:57 am »
+1
Quote
Tuesday - 10/08/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 8

DB Rear Delt W Flyes on Incline
20's x 15 >> 60sec rests.
20's x 8
20's x 8

Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
230 x 5
230 x 5
230 x 5

Chin Ups
+40 x 8 >> 3min rests.
+40 x 5
+40 x 5

T-Bar Rows
+115 x 12 >>60sec rest.
+115 x 6

Chin Ups
BW x 10 >> 60sec rest.
BW x 5

I felt the tiniest bit of something, don't even want to call it discomfort, in my shoulder during seated lateral raises. So I skipped them for today
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