Vas training log

[narcsarge]

Nice numbers Vasille! Looks like you will have no issues increasing the weight. Good for you!

[vassille]

Thanks Narc, I think that I have been very careful not to get injured in the past years so now I start to push a little more.

Anyway, did legs today--I think I skipped a log here somewhere but nontheless,

Legs

1.DL
10X135
8X225
8X315
8X365
I think I could have done 400 easy for reps but my back was tight and had to perform a shorter workout anyway. Next time!


2. Leg Presses
10X450
8X540
8X540

Presses were easy and just did them quick due to lack of time.

[vassille]

Now I just remember what I missed,

Back

1. Med grip pull down palms facing each other
10X100
10X150
10X200
8X230 Did Wide grip pull ups for 2 sets of 5 reps in between
6X250
5X250

2. Shrugs BB
8X135
8X225
8X315
6X365
6X365
5X405 PR

3.One Arm Row
6X130
5X130

4. Rear Delts(used Fly machine)
8X140
8X150
9X150

My back was fried after this monster workout....felt good though.

[narcsarge]

I BET IT WAS! Damn nice job Vas. Congrats on the PR! Merry Christmas....

[vassille]

Sweet it was.....Merry Christmas to you as well Narc!

I definitely left my dieting for the spring it's all power now until it dries up
I hope I do not get too fat LOL

[warri0r87]

looking good vas. and its always good to c PRs.

i dont know about u guys, but ive already started putting on the fat for the x-mas , haha.

enjoy ur x-mas vas!!

[vassille]

I'm keeping mine in check so far, but it;s hard to let those cookies slide by too many times

Merry Christmas to you as well my friend

[warri0r87]

weight myself at the scales at work and i put on 2kg's over x-mas . most of the others at work put that on as well, some put more on, hahaha. hope u had a good 1 .

[vassille]

Thanks warrior, I had a good one so far!

Did chest yesterday and started using the rack,

1. Flat bench
10X135
10X225
5X315
5X315
Then did partials, started from halfway down then up then down again. Rough to start from halfway up from a dead point with no spotter
3X335
3X345
3X365
8X275-full range motion
10X225-full range motion

2. Incline DB's
10X85
9X95
9X100
9X100

My chest is nice and sore a day later.

[narcsarge]

Insane! How did you like the partials Vas? Not sure I am man enough to try them without a spotter though! Nice big numbers you are puttin up. I may try them on the Smith machine though to try and increase my 215 max! Hmmmm...

[warri0r87]

yea nice numbers vas . im going to do some 1-3" (bottom up) rack bench and mayb mid range rack bench next week when i get back into it (had to take some time off because of injuries). bulk is giving them a try as well. good to see some pplz do em.

and i recon narc should just go for it, a lot of ppl swear by it . and before u know it narc, ull b putting numbers up like vas .

[narcsarge]

Originally Posted by warri0r87

yea nice numbers vas . im going to do some 1-3" (bottom up) rack bench and mayb mid range rack bench next week when i get back into it (had to take some time off because of injuries). bulk is giving them a try as well. good to see some pplz do em.

and i recon narc should just go for it, a lot of ppl swear by it . and before u know it narc, ull b putting numbers up like vas .

Damn Warrior, let me get 2 plates before you go throwing 3 on my bench! Thanks for the inpiration though!

[vassille]

Originally Posted by narcsarge

Insane! How did you like the partials Vas? Not sure I am man enough to try them without a spotter though! Nice big numbers you are puttin up. I may try them on the Smith machine though to try and increase my 215 max! Hmmmm...

Thanks Narc, haven't really done them in a long time but I like them a lot. It seems that they are useless but it really helps. On the other hand I was brave somewhat in not having a spotter LOL although I had set the safety bars half way on the rack just in case. Anyway, after doing those partials 100lb DB felt light and springgy. I felt like I had somebody spot me with them. I could have done more wt but it was like 10 PM and just blasted out of the gym.
As for the smith machine, it is somewhat weird to do heavy weights on that for me because I have to rotate to unlack the bar before doing the exercise. It should work for you if you like it and you are comfortable with it.

[vassille]

Originally Posted by warri0r87

yea nice numbers vas . im going to do some 1-3" (bottom up) rack bench and mayb mid range rack bench next week when i get back into it (had to take some time off because of injuries). bulk is giving them a try as well. good to see some pplz do em.

and i recon narc should just go for it, a lot of ppl swear by it . and before u know it narc, ull b putting numbers up like vas .

You should try them for sure. It's a good change of pace and help with the sticky points. I'm pretty much going to do up, mid and low partials to increase my overall bench. I'm definitely shooting for 405 bench by the spring. Even if I can't do it I will still at least try it with a spotter's help to just get used to the weight.

[vassille]

Did Legs today,

1.Squats
10X135
8X225
6X315
3X365
1X385
10X225

2. SLDL
10X135
8X225
8X315
3X335
10X225

3.Calf raises
10X300
8X360
8X360

My legs are definitely getting stronger. By the spring I definitely should hit 400 on all my big 3 lifts or close to it. Anyway, for now it is a lot of fun

[narcsarge]

I expect a Banner post when you hit the 1200 club Vas! You have my support!

[vassille]

Thanks Narc, I'm on my way

[warri0r87]

Originally Posted by vassille

You should try them for sure. It's a good change of pace and help with the sticky points. I'm pretty much going to do up, mid and low partials to increase my overall bench. I'm definitely shooting for 405 bench by the spring. Even if I can't do it I will still at least try it with a spotter's help to just get used to the weight.

yea i recon it will help with my sticky points. i just cant wait to get back into the gym. work (new job, very taxing) and the big strength gains i got back (from bulk, had newb gains all over again ) meant that my old injuries couldnt keep up . well atleast i think thats what happened. its all in my journal at worldofmuscle.

i think ull get there, provided i dont have any long breaks or injuries .



as for u narc,i cant c y u wont hit 2plates soon . just get a spotter and go for it!