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06-29-2007, 08:48 PM
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Abs I should definately do, and that would be easy without equipment.
My workout Push Legs Pull Wouldnt SLDL's burn my back too much for my pull day? Thats a big reason why I switched to GHR, that and I wanna be able to do at least one of them bastards. What about good mornings? Wouldnt those also burn my back too much for my pull day? The reason I do legs as my 2nd day is, I dont want my back burned for squats. Not having a power rack or spotter freaks me out, and I want all the muscle strength I can muster in case I get into trouble. What ya think?
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Founder of F.A. (Fatceps Anonymous) 
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06-29-2007, 09:25 PM
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Hamstrings feel just right. Quads not sore at all. Back/Bi's. I'll be skipping deadlifts today, and I'll focus more on shrugs. At least thats the plan.
DFT - Loading - Low Rep Day Yates Rows 315x5, wide grip 45 degree row, ****ty form, switching to yates 315x5 335x5 295x8 Partial Pullups 226x7, full pullup hurting my shoulders at top of movement, Switching to partial pullups 226x9, slow neg Barbell Shrugs 410x10 410x5, my back is pretty fried right now. 410x5, superset 10lb hammer lateral shrugs 410x5, superset 10lb hammer lateral shrugs ( man those lateral shrugs are hard as hell) Bentover Laterals 50x5 50x6 50x5 Standing Barbell Curls 135x7 155x3 135x5 Standing Alternating Dumbell Curl 50x8
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Founder of F.A. (Fatceps Anonymous) Last edited by Traps; 06-29-2007 at 10:55 PM.
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06-29-2007, 09:37 PM
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The Resident Training Log Ballbuster.
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07-01-2007, 06:47 PM
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I've done a lot of sleeping this weekend, and I tweaked my lower back somehow sitting in lawn chair. My local health food store finally got a bunch of dextrose in, I'll pick that up tomorrow. Chest/shoulders/tri's
DFT - Loading - High Rep Day Flat Bench, my warmups were sh*t, shaky at 225...... 265x12 275x9 285x6, blah - shoulders hurting between front and medial delts Incline Bench 225x12 235x7, damn first 6 flew up no problem then 7 *BAM* noth'n..... 205x10 Seated Incline Military 165x8 135x10 Upright Rows 125x12 125x10 125x8 Side Laterals 25x14 25x14 25x10 Horizontal Skull Crushers - I took about a 10 minute break before starting these....... mistake 120x10 115x8 115x10 Close Grip Bench 115x15, more of a cross between cgb and california press
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Founder of F.A. (Fatceps Anonymous) Last edited by Traps; 07-01-2007 at 09:07 PM.
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07-02-2007, 06:39 PM
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I felt kinda weird buying 10 bags of dextrose at my local health food store....... haha, but at least I got them som-b*tchs, no more green sh*t from all the gatorade. I was gonna take the day off, and do legs tomorrow, but seeing as how hammertech has raised the bar, and is making his way to the middleweights, I'm gonna have to workout today, even though my knees dont feel so good.
Side note..... I've had this strange pain in my throat for a couple weeks now. Its not a sore throat pain, it hurts when I swallow sometimes. I dont feel any lumps in my thyroid, but then again I dont really know what I'm look'n for....... I hope this goes away. DFT - Loading - High Rep Day ATG Squats, hmmm warming up here and both my knees are popping 225x14 245x10 265x6 225x10, good drive off my heals on that set. This is probably why my knees are hurting so much. I'm squatting too much on my toes. * Thats all, I dont care, kiss my ass, I'll hit em again in 4 days. GHR, assissted 226x10 226x10 Situps - Crunches 30, I'm not gonna kill my abs cuz I got back tomorrow, and I'm planning on doing pullups instead of bent rows, so I can deadlift. At least I did them........ Its a start. OH FVK.... sitting here typing this my left ab just curled up into a knot......wtf.......
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Founder of F.A. (Fatceps Anonymous) Last edited by Traps; 07-02-2007 at 07:52 PM.
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07-02-2007, 09:13 PM
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ATG Squat Progression from 5/27 to 7/02
05/27 205x12, 205x10, 205x08, 205x07, 205x07, 205x05 06/01 225x05, 235x03, 225x05, 225x05, 225x05 06/09 245x05, 245x05, 245x04 06/13 265x05, 265x02, 225x08 06/17 225x10 06/20 275x05, 275x05 06/24 185x12, 235x10, 245x08, 185x12 06/29 285x03, 285x03, 285x03, 285x03 07/02 225x14, 245x10, 265x06, 225x10
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Founder of F.A. (Fatceps Anonymous)
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07-03-2007, 09:34 PM
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I cant believe I'm actually going to workout at 11:30 at night. I've been putting this off, but screw it. Get er done! My back not feeling too good. Tweaked it just carrying in some groceries earlier today. I might try deadlifts, extremely light.
DFT - Loading - High Rep Day Deadlift 135x10 225x5, could have done more..... but eh.... dont care 275x8, sumo 275x3, conventional *cached..... Looking forward to deloading. Partial Pullups 226x15 226x10 226x10 Reverse Grip Pullups 226x10, last 5 assissted. 226x10, assissted up - slow neg. 226x15, assissted * My cns is whiped! Barbell Shrugs 135x25 135x25 135x25 Bentover Laterals 10x20 10x20 10x15 Preacher Curls, doing preachers cuz ........ well i'm pretty cached all ready, dont need the compound movement of standing barbell. 65x15 65x12 65x10 Standing Alternating Dumbell Curl 25x12
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Founder of F.A. (Fatceps Anonymous) Last edited by Traps; 07-03-2007 at 10:59 PM.
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07-05-2007, 05:20 PM
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Only got like 5 or 6 hours sleep. I'm tired, dont really wanna workout. Low carb again today. But its a low rep chest day, and I'm curious how I'm gonna do on the 315 for flat bench. Sooooooo gonna eat a banana and drink a whey shake.
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Founder of F.A. (Fatceps Anonymous)
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07-05-2007, 06:16 PM
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I'm tired, low carb again. I'll be going for 315 on bench today. I hope my shoulders feel better then they did last time, otherwise I probably wont be lifting the bar off the rack.
DFT - Loading - Low Rep Day Flat Bench, warmup barx30, 135x10x3, 225x5, 275x1 315x4, fvck yeah! easy 4, very little pain 315x3 315x2 Incline Bench 275x4 Seated Incline Military 215x3 215x2 195x5 195x4 Upright Rows 185x5, cheat'n ass sh*t form, nipple high b*tches 185x5, nipple bite'n ball bust'n whore's! 195x2, I did 5 but the last 3 were just ........ i dunno, they sure as hell werent upright rows. Side Laterals 50x10, poor form 50x10 50x7, superset 10lb plates x 20 Close Grip Bench 175x10 195x8 215x4 Horizontal Skull Crushers 115x10, california press 125x5, normal
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Founder of F.A. (Fatceps Anonymous) Last edited by Traps; 07-05-2007 at 08:18 PM.
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07-06-2007, 09:04 AM
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 You got a huge jump on me, as I think my max is about 335 right now, but I hope to be able to do it in 3 weeks.As far as 400... been there and I think maybe done that. Spotter says I did it. Quote:
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Founder of F.A. (Fatceps Anonymous) Last edited by Traps; 07-06-2007 at 09:11 AM.
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07-07-2007, 06:04 PM
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Founder of F.A. (Fatceps Anonymous)
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07-07-2007, 06:14 PM
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Diet has been poor. This will be my last high volume day, not so much because I'm getting burnt, more so because of my lack of calories. I've run into some unexpected concerns that required some immediate financial attention. On the plus side. I'm losing fat. My arms still hitt'n 19 to 19 1/8" while feeling flat, body weight 221. This is just the calm before the storm. My back feeling ok, so I'll try hitt'n some deads. Unfortunately all the weight I have only amounts to 410. I'm gonna try to rep 400. I'm not too sure how the hell I did 400 before, but sh*t if I've done it once, surely I can do it again.
Forgot to mention that I skipped legs yesterday. Working out twice a week allows a little slack, so no concerns here. In fact I'm glad I did, my knees needed the break, as well as my back. DFT - Loading - Low Rep Day Deadlift 410x1, PR 410x0, immediately stripped to 345 345x3 345x4 345x2 Barbell Shrugs 410x10 410x10 410x5 Partial Pullups 226x15, wow that was a smooth easy 15 226x5, 1-2 sec hold at top, 5 sec negative 226x7, last 2 were same style as previous set. Reverse Grip Pullups 226x6 226x4 226x4 Bentover Laterals 50x7 50x7 50x5, superset dumbell shrugs x30 Standing Alternating Dumbell Curl 50x12 Standing Barbell Curl 135x5 135x5 Preacher Curls, straight bar 95x6 95x6
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Founder of F.A. (Fatceps Anonymous) Last edited by Traps; 07-07-2007 at 08:15 PM.
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07-09-2007, 04:52 PM
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I'm going to deload now. Chest/shoulders/tri's. 50 more pounds to get caught back up to last year. I'm gonna try repp'n 325 today. 10lb jump since last bench day. This is a huge increase in just 1 three day split cycle. Hopefully I can get 2, I'm gonna try for 3 or 4. My hearts pounding just thinking about it. No spotter...........
DFT - Deloading Flat Bench 325x3 Incline Bench 285x4 Seated Incline Military 225x2 205x5 Upright Rows 185x5, dropset 135x10 Side Laterals 30x10 Horizontal Skull Crushers 155x8 155x4 I just realized, completely pain free on bench. The reason I rememberd is cuz I got some pain on the skull crushers. Bench Progression 5/13 195x12 5/17 215x10, 235x05 5/21 235x10, 255x05 5/26 225x12, 235x10, 245x7 5/30 255x06, 255x05, 255x4 6/03 235x11, 245x08, 255x5 6/07 265x05, 265x05 6/11 275x05, 275x05 6/15 285x04 6/19 295x04 6/23 255x13, 265x10, 275x7 6/27 304x04, 305x03, 305x2 7/01 265x12, 275x09, 285x6 7/05 315x04, 315x03, 315x2 7/09 325x03
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Founder of F.A. (Fatceps Anonymous) Last edited by Traps; 07-09-2007 at 06:11 PM.
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