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11-02-2006, 05:58 PM
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So I am supposed to do dead lifts tonight. But before hand I had an intramural flag football game, our team is in the playoffs. We won 35-28 but unfortunately on the last drive of the game, I hiked it, and rolled out for a pass, when I caught it i turned around to run and some little punk threw a knee into me cause I outweighed him by like 50 pounds, and had ran him down earlier that night, so i guess he got nervous.
it hurt like hell and he caught me in that muscle right below your knee cap that flexes when you point your toes upwards. Anyways, I cant put any weight on my heels, and so that means dead lifting is out of the picture. I am hoping some icing, pain killer, and a hot bath later will have it ready for lifting tomorrow morning, we will see. No worries though, I wont be out more than a day or two, if that long, its just a muscle bruise, nothing serious, just sore.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230 
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11-03-2006, 06:11 PM
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So despite the muscle bruise i got I went to the gym. It wasn't too bad, but my leg drive sucked on dead lifts, and I just felt weak as crap. On top that, yesterday my eating was horrible (about half the food i normally eat) and by 5 when i worked out today i had eaten 2 eggs, some cottage cheese, and a bowl of ceral, so thats no good either. I guess I assumed i could motivate myself enough to get my energy, and i was pumped up, but lack of nutrients, you cant trick your body into thinking its well fed, haha.
So no excuses, my energy levels were low cause i was lazy and didnt eat like i needed to today. SO here is my workout, my lower back felt exhausted, almost overworked, so i stopped after 2 single pulls, my back felt like it was just overtrained, maybe i was being lazy. I was just frustrated today and the result was alot of different exercises, and wearing myself out on each one, so i did work, but it wasnt too organized cause i just got upset with myself.....at least i wore myself out and should be sore tomorrow. conventional dead lift - 365x1 / 375x1 hang clean and jerk - 135x5 / 155x5 / 185x1 / 185x1 bb rows - 135x11 wide grip pullups w/ 90lbs assistant weight - x11/x8/x6 close grip pulldowns - 160x9 preacher curls - 45x12 / 55x7 after that i went to bojangles and got the 8 piece meal with 4 bicuits....i was tired of not eating enough the last 2 days, so i took in alot of calories with this meal....not the healthiest way for sure, but it had been a long time since i had anything fried, so it was a nice treat. back to the "clean" stuff tomorrow but i gotta start downing more.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-07-2006, 05:19 PM
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squats -
325x3 (PR) 325x2 325x2 box squats - 185x5 (hips are gone) weighted abs - 90x10x2 preacher curls - 55x13 55x9 assisted wide grip pullups - 80x7
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-09-2006, 07:30 PM
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bench press -
225x3 225x3 225x3 225x3 205x4 205x4 db press - 70x9 70x7 tri ext. - x20 seated military press - 115x8 hang cleans - 135x5 155x5 175x5 195x4 I played basketball for about 45 minutes, then did a few more cleans. hang cleans - 205x3 205x3
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-11-2006, 12:49 AM
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those 6 sets of hang cleans destroyed my traps, it was amazing waking up being that sore.
i still dont get it though, normally my body gets used to something and te soreness goes away, but every time i hit hang cleans, i wake up feeling special. im not complaining, i like it, and i think they are a great exercise, but i had to do alot of stretching just to comfortably get in my car and drive around.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-11-2006, 11:38 AM
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sumo deads -
315x6 315x6 bb rows - 155x10 155x10 assisted wide grip pullups - 80x8
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-13-2006, 03:48 PM
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bench:
235x3 235x3 235x3 225x3 225x3 135x20 decline bench: 185x8 hang cleans: 115x5 135x5 155x3 175x5 205x3 weight abs: 90x15
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-15-2006, 08:14 PM
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squats (as low as i can go) -
225x5 335x2(PR) 355x1(PR, my new max) 335x1(legs tired) leg press - 360x15 (slow negatives, knees to chest) wide grip assisted pullups - 80x10 80x7 hips w/ cables - 20lbsx10 each leg seated db curls - 30x10 each arm preacher curls - 45x15 65x7 abs - cable crunches weight sit ups
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-16-2006, 07:40 PM
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So ya, I am not feeling like I am making the most out of my lifting. I am not that experienced yet, but have about 1.25 years of consistent lifting under my belt, I have made good gains and such. But I think that my recovery time is pretty good, like above average. So I am going to start hitting body parts a bit more often, not alot, but instead of every 7 or 8 days maybe every 5 or 6. Its not that big of a change, but I feel like I could make gains faster and still recover. I rarely get less that 9 or 10 hours of sleep, and have gotten my diet figured out. So thats about it, I just think I can do better, so I am going to try doing things a bit more often, if i find its making me tired, lazy, lethargic, etc. i will stop, but we will see.
bench - 185x10 185x11 wide grip bench (1.5 inches outside rings) - 185x8 close grip bench (2 inches in from rings)- 185x5 incline db bench - 70x8 70x8 standing shoulder press- 115x6 cable pull apart - 60x10 60x10 single arm tri ext. - 40x25 each arm skull crushers - 70x6 hang cleans - 205x3 205x3 225x1 (PR)
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-23-2006, 01:33 AM
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I am home for Thanksgiving and when I am home I work out at my church's gym, which as you could imagine, is not so great for bench pressing, squatting, or dead lifting. They have DB set that goes to 90 lbs. They also have 6 machines. No BB bench, or squat rack, or any bars. So i do what I can, for the next 5 days, it will be decent workouts.
leg press machine (not plate loaded) stackx10 for 2 sets leg ext. 160x10 2 sets leg curls 125x10 2 sets gosh, i dont like machines at all, but i just wanted to do something for legs. Prolly run sprints most days this break, who knows, its hard not to be in a real gym.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-24-2006, 10:05 PM
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i am working out at my church's gym while I am home for thanksgiving, so i am just giving a general overview of my workouts since alot of the exercises i wont be doing again or whatever, since i dont have olympic bars or anything.
flat db bench - 80x15 90x8 90x6 incline db bench - 80x7 military db - 60x9 1 arm tri ext. - 40x15 each arm cable pull aparts - 30x10 30x10 bicep work, i did a few different exercises, forgot the numbers and such
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-27-2006, 08:03 PM
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my bench has not been progressing like my squats or deads, so recently i started trying to figure out why. I am almost positive it is my shoulders. I have never really done any direct work to them, i think they are just kind of weak, so i am going to start working them specifically a little more. thats all.
bench press- 225x5 225x5 245x2 245x2 255x1 standing shoulder press- 115x10 115x6 cable pull aparts - 30x10 30x10 40x4 front db raises- 25x8 each arm dips- bw x12 bw x8 ab work. hung off of a hyperextension machine backwards with a 25 lb plate on my chest. x10 x7
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-28-2006, 08:54 PM
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Conventional deadlift -
135x10 225x5 315x3 365x2 365x3 (tweaked lower back, man this sucks, its really stiff, so i stopped on deads for the night) assisted chins - 70x8 70x7 80x11 close grip pulldowns - 135x10 135x8 BB row - 155x8 Cable curls - 45x15 45x10 bb curls - 65x8 65x9
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-01-2006, 03:12 PM
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seated shoulder press - (havent done in a while, wasnt sure where i was with weights)
115x10 135x15 155x8 185x2 incline db press - 70x8 70x9 70x8 so i got to use chalk for the firs time tonight, i used it after my first set of incline db press. Wow, I never realized how much it helps. I didnt have to focus on the fact that the db was sliding around in my hand, i actually focus purely on the exercise i was doing. I am going to get some chalk this weekend form the local mountain climbing shop, and am going to use it next week. Problem is, i work out at my university, so only like 4 out of the 12 weight room attendants allow it, cause the rules say no chalk, but a few of the bigger guys realize how beneficial it is, and let us use it. So ya, we will see how it goes, I am excited to be able to use it on deadlifts though.
__________________
Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-06-2006, 12:02 AM
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bench -
245x3 245x3 245x3 245x3 our squat racks are not adjustable, just set at one height. I pulled a bench in one and it just so happens the bar barely touches my chest when I get in a bench press position and arch. So it was pretty much like doing rack bench at the very bottom of the movement, pretty much a pause bench. Wow, these were alot harder than I imagined. rack bench (touching chest) - 205x3 185x7 dips - triceps fried bwx8
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-07-2006, 02:37 PM
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I am home for a few days, so I am lifting at the gym at my church. Its not too bad, but no BB, so no deads and such.
DB rows - 80x12 80x12 90x9 pullups (no assistance, haha) - bwx3 bwx3 bwx2 cable pull aparts - 36x12 Row machine - something x 8 for 2 sets Bicep work abs
__________________
Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-07-2006, 04:01 PM
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Wayne - wassup with those pull ups, bro???
Edit: what kind of gym doesn't have a bb? My church is designed for PL'ing!!! lol I'm trying to organize a church bench press meet.
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12-07-2006, 10:57 PM
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