Supr@'s Log

[Supr@]

no gym today.. wrist is feeling better but i the pain is still there and dont wanna risk making it any worse.. probably just do a bit of leg work tmr and throw in a few sets of chest if the is better and call this week somewhat of a deloading week

[Supr@]

Light full body work out

Squats: wu.. 205 x 10 225 x 10 230 x 10, 8

Lunges: 105 x 12 110 x 12 ( lost my balance a bit on both sets, legs were shaky)

Pull thru: 140 x 12 x 3

DC style standing calve rasies: ??

Abductor: 1 x failure
Adductor: 1 x failure

Flat BB: 135 x 15 185 x 8 x 3

Incline BB: 155 x 7

Machine shoulder press: 130 x 10, 8

Machine side lat.: ?? x 12

Decline CGBP: 135 x 10 x 2

Pull ups: BW x 10 x 2

BB rows: 155 x 15 x 2

Sumo deadlifts: 225 x 5 275 x 4 x 2


Pretty good workout.. surprised i finished it within 1hour.. was sweating like mad.. Won't be at the gym till Tuesday so thats why i did a full body.. wrist is feeling bit better able to press a bit.. was kinda hard to squat tho since my ankle is swollen from a mosquito bite

[Supr@]

Heavy legs/ light pull

Squats: wu.. 245 x 5 265 x 4 275 x 3 x 2, 2 290 x 1 295 x 1

SLDL: 185 x 10 225 x 10 245 x 10 x 30

Leg press (1 leg): 2p+20 x 10 x 2

4 sets of 21's

Abductor: 2 x failure
Adductor: 2 x failure

Seated cable rows: 190 x 10 220 x 12, 10 x 2

DB rows: 80 x 20 105 x 12 x 3 *left side 12 x 1 extra set

Standing machine preacher: ?? x 15, 10, 10

BB shrugs: 225 x 12 275 x 10, 12

Hypers: BW x 12 +35 x 10, 12 +45 x 10

Pretty good workout, squats went up.. cant wait to hit 300 i can taste it

[Weee]

Great squatting, don't think I can catch you for quite some time on those.

[Supr@]

am cardio
was nice and sunny today.. 45mins on the track

[Supr@]

Heavy push/abs

BB flat: wu.. 205 x 5 x 3 210 x 3 205 x 5 185 x 5

DB incline: 80 x 5, 4 x 3

Pec deck: ?? x 15

Smith shoulder press(not counting bar): 140 x 3, 2 120 x 5, 4 x 2

DB side lat.: 30 x 20

Decline CGBP: wu.. 185 x 3 x 2 ?? 165 x 5 x 2 180 x 6 190 x 4 hmm..

heavy ab work..

Average workout.. couldn't get a spotter for any of the sets for benching.. higher volume than normal

[Supr@]

pm cardio

45mins on the track

[Supr@]

Heavy pull/ light legs

Con. Deadlifts: wu.. 315 x 5 345 x 2, 3, 3, 2 325 x 3

Pull ups: bw x 10 x 2

Yate rows: 195 x 6 215 x 6 225 x 6 x 2 235 x 6

Lat pull down (seperate V handle): ?? x 10 140 x 8, 7

Standing db con. curl: 35 x 10 50 x 10 x 2


Front squats: wu.. 185 x 10 205 x 9, 10, 7

BB Lunges: 105 x 15 115 x 10

Leg press (for hammy): 4p+25 x 12 5p+25 x 10 x 2

Seated DC style calve raises: 60lbs

Abductor: 2 x failure
Adductor: 2 x failure

Getting back to the conv. deads now.. kept the rest time on the squats low.. not a bad workout was sweating like mad tho..

[Supr@]

Light Push/forearms/abs

BB flat: wu.. 185 x 10 x 2 195 x 7 200 x 7, 6

Machine incline press: 2p x 9, 8, 9, 7

Arnold press: 45 x 7 40 x 9 x 3

Plate raise: x 20

Seated rear delt raise: 40 x 20

Skulls (on floor, rest-pause): 65 x 10 85 x 10 x 3

Dips: BW x 13

forearm/ab work..

Average workout, used a closer grip on the bench for a change, the skulls were somewhat a rest-pause instead of the normal tap and go style

[Supr@]

am cardio

45mins on track

[Matt58]

How's the wrist, all better now?

[Supr@]

Originally Posted by Matt58

How's the wrist, all better now?

somewhat, still have to wear wrist wraps when pressing

[Matt58]

Originally Posted by Supr@

somewhat, still have to wear wrist wraps when pressing

At least the wrist is getting somewhat better. Does it bother you a lot when doing any push movements?

Originally Posted by Supr@

nice work bro.. my bench hasnt gone anywhere

Have you tried anything different from what you are doing now? When I'd hit a plateau I'd do something a lot different in my workout for a week(on bench days) or anything I could think of to help start increasing the weight again.

[Supr@]

Originally Posted by Matt58

At least the wrist is getting somewhat better. Does it bother you a lot when doing any push movements?



Have you tried anything different from what you are doing now? When I'd hit a plateau I'd do something a lot different in my workout for a week(on bench days) or anything I could think of to help start increasing the weight again.

Not as much as before but it comes here and there..

Yeah i've tried a lot of things, i stayed completely away from flat for about a month and half or so and nothing really changed

[Matt58]

Oh I see well you can try pause bench or try super sets, like do a set of flat bench and then take a heavy med ball and do like 15 reps w/ the ball.(real fast)

Or I use to do with the football team was "towel" bench. Now I don't know why it was called that but you take off one of the pads that holds your legs when doing pulldowns and put it under your shirt by the chest area, lower the bar until it touches and push up, repeat. I guess it's pretty much like that benching when you put a piece of wood across your chest. Another thing I can think of right now is, I think it's called rack bench?, just like rack deads or rack squats. Have the bar positioned where you'd be halfway through your rep and start from there. ...hope I explained those ok enough for you to understand lol

Oh yea and negative bench, I would count 5 going down and then explode up. These are just some of the things that I did to help break a plateau, hope I helped.

[Supr@]

Heavy legs/ light pull

Squats: wu.. 255 x 3 275 x 3 280 x 3 x 2, 2 285 x 2 225 x 10(dropset) 135 x 15(dropset)

SLDL: 225 x 10 245 x 8 255 x 8 x 2

Leg press (1leg): 2p+10 x 10 2p+15 x 10

4 sets of 21's

Abductor: 2 x failure
Adductor: 2 x failure

Seated cabled rows: wu.. 190 x 10 220 x 12 x 3

DB rows: 105 x 10, 12 x 3 (+1 more extra set for left arm)

Hammer curls: 40 x 12 55 x 12 x 2

Behind bb shrugs: 225 x 10 275 x 12 x 2

Hypers: BW x 10 +35 x 10 +45 x 10 x 2

Not a bad workout.. was too hot tho, was sweating like crazy on my warm ups for squats

[Supr@]

Originally Posted by Matt58

Oh I see well you can try pause bench or try super sets, like do a set of flat bench and then take a heavy med ball and do like 15 reps w/ the ball.(real fast)

Or I use to do with the football team was "towel" bench. Now I don't know why it was called that but you take off one of the pads that holds your legs when doing pulldowns and put it under your shirt by the chest area, lower the bar until it touches and push up, repeat. I guess it's pretty much like that benching when you put a piece of wood across your chest. Another thing I can think of right now is, I think it's called rack bench?, just like rack deads or rack squats. Have the bar positioned where you'd be halfway through your rep and start from there. ...hope I explained those ok enough for you to understand lol

Oh yea and negative bench, I would count 5 going down and then explode up. These are just some of the things that I did to help break a plateau, hope I helped.

I might try the towel bench.. would you go for reps with that or just 1 rep sets?

[Matt58]

I did reps anywhere from 3-8 on towel bench, so I guess just do it based on if you're training heavy, 3-6 reps, or going lighter, 8-12.

[Supr@]

am cardio
45mins on track

[Supr@]

Originally Posted by Matt58

I did reps anywhere from 3-8 on towel bench, so I guess just do it based on if you're training heavy, 3-6 reps, or going lighter, 8-12.

alright and is it touch and go or should i pause then explode?