|
03-06-2007, 04:32 PM
|
||||
|
||||
Mar 6, 2007
Tue: Heavy Push/abs - 30 min cardio
BB Flat Bench: 245x3 250x2 260x1 265x1 270x1 (assisted) My benched jumped up about 10 lbs. Granted I skipped over 255 but I also started 5 lbs. heavier and did 1 more rep at 245 than I did last week. I should probably have tried to get 260 and 265x2 though. My pushing movement is skyrocketing. DB Incline: 100x7 100x6 100x5 I did more reps with EVERY set this week than I did last week. I'll be pushing 105 on these next week. BB Military Press: 155x5 155x4 155x4 Gradual improvement from last week. DB Front Raise: 55x10 Reverse Grip Bench: 185x6 185x6 185x6 Suspended Hanging leg Raise: 17.5x15 17.5x13 17.5x12 A great workout.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik 
|
|
03-06-2007, 04:46 PM
|
||||
|
||||
|
Things seem to be going well with this new routine eh? Good to see.
You are getting damn strong my friend, especially for how lean you are. What is your bodyweight?
__________________
The Resident Training Log Ballbuster.
|
|
03-06-2007, 04:55 PM
|
||||
|
||||
|
Quote:
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-08-2007, 04:49 PM
|
||||
|
||||
|
Mar 8, 2007
Thur: Heavy Leg/light pull - 20 min cardio
ATG Squats: 235x6 280x2 285x2 295x1 300x1 FVCKIN 'A RIGHT DOGGY! Squatted 300 unassisted clean. Last week I needed a spotter for 295. My form is getting much better. When I squatted 295 my form was a bit sloppy but felt if I cleaned it up I could go heavier. I stacked 300, had near perfect form and squatted that chit. I'm so freakin happy, 300 is a milestone, especially considering 6 months ago I could barely squat 265 not even going to parallel. Widows: 530x20 SLDLs: 325x3 355x1 My body couldn't be bothered going as heavy as I did last week on these. SLDLs are weird that way. Anyway, I stopped after two sets and did a couple sets of pull-throughs. DC standing Calves: 225x9 245x8 245x8 I was getting bored at 225 and finally moved up to 245. Abductor/Adductor: 2eachxfailure Speed Deads: 205x8 205x8 205x8 Was working on form mostly here. Wasn't worried about the weight. T-Bar Rows w/Y-bar: 180x8 180x8 180x8 I've been switching between these and V-bars. I haven't seen an actual T-bar in the gym, unfortunately. Chins w/5 sec neg: bwx6 bwx5 bwx4 E-Z bar curls: 115x8 115x8 115x7 My forearm has been hurting lately so I used the e-z bar bar today. No matter what happened after squatting 300 today I was going to be happy. I might take a vid of it next week. My overall strength is shooting through the 'feakin roof. This split owns.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-09-2007, 05:56 PM
|
||||
|
||||
|
May 10, 2007
Fri: Light Push/Abs - 30 min Cardio
BB Flat Bench: 200x10 200x8 200x7 190x8 BB Decline: 185x10 185x9 185x8 DB Arnold Press: 50x11 50x9 50x8 DB Power Partials: 45x10 Skulls: 90x9 90x8 90x7 Reverse Bench Crunches: 85x15 85x15 85x15 Definite improvement from last week. My strength continues to rise.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-12-2007, 04:17 PM
|
||||
|
||||
|
Mar 12, 2007
Mon: Heavy Pull/light leg - 20 min cardio
Conv. Deads: 315x6 325x4 335x3 345x1 BB Rows: 225x4 225x3 225x3 Stagnant, I'll move to Yates next week. Chins w/5 sec neg: bwx4 bwx4 bwx4 I tried regular pull-ups but it was putting too much stress on my right shoulder which has a nagging discomfort. I'll try close grip pull-ups with palms facing in next week. Ezbar Curls: 115x10 115x8 115x8 Giving my forearms a little break from the BB. DB bent over rear delt raise: 50x10 Box Squats: 185x9 185x9 185x7 Power hack squats: I did 3 sets but it's a new exercise so I was adjusting the weight to see what I could handle. 350 was about right. SLDLs: 245x8 245x8 245x8 DC Standing Calf raise: 245x8 245x7 245x8 Abductor /adductor: 2eachxfailure I didn't have the intensity or energy that I usually have so my routine took a little longer today. I still got it done though.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-13-2007, 05:56 PM
|
||||
|
||||
|
Mar 13, 2007
Heavy Push/abs - 30 min cardio
BB Flat Bench: 250x2 255x1 265x1 275x1 (assisted) I didn't have the energy today to lift to my potential on this lift so I overreached at 275 and called it a day. DB Incline Bench: 105x3 105x3 105x3 These felt good at least. BB Military Press: 160x5 160x5 160x5 Gradual improvement again on this lift. DB Power Partials: 50x10 Decline CGBP: 185x5 185x6 185x5 Hanging Knee Raise: 20x15 20x13 20x12 The only lift I really had a problem with was the BB flat bench. I definatly had a lack of intensity today so I don't think it's a plateau problem; although, I do feel board presses and bottom ups are coming in the near future. Other than that all lifts wen't up so I'm not that disappointed.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-15-2007, 12:56 PM
|
||||
|
||||
|
Mar 15, 2007
Thur: Heavy Leg/light pull - 20 min cardio
ATG Sumo Squats: 185x2 190x1 300x1 305xfailed My right hip has felt bruised the last week so I'm not sure what's up with that. I think I'll try the 100 rep squat routine next week. Widows: 540x20 SLDL: 315x3 335x2 360x1 DC standing calf raise: 240x9 240x7 240x7 Abductor/Adductor 2eachxfailure Speed Deads: 185x12 295x12 205x12 T-Bar rows w/V-bar 190x9 190x9 190x7 Close grip Pull-ups with palms facing in: bwx5 bwx5 bwx4 EZbar curls (wide grip): 95x12 95x12 100x12
__________________
"Train beyond the pain... and death is your only release." Steve Michalik Last edited by Merk0135; 03-16-2007 at 02:12 PM.
|
|
03-16-2007, 02:10 PM
|
||||
|
||||
|
Mar 16, 2007
Light Push/Abs - 30 min cardio
BB Flat Bench: 200x10 200x8 200x8 195x7 BB Decline 190x8 190x8 190x8 Arnold DB Press 55x9 55x8 55x8 Low Pulley Deltoid Raise (across body) 60x10 Weighted Dips 10x12 10x10 10x8 DB Reverse Bench Crunch: 90x15 90x15 90x15 All lifts were up!
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-19-2007, 05:11 AM
|
||||
|
||||
|
Mar 19, 2007
Mon:Heavy Pull/light leg - 20 min abs
Con. Deads: 315x3 335x3 350x2 Well, I wen't up in weight and did an extra rep on my heaviest set so I can't be upset that I wasn't able to do a 4th set. Improvement is improvement, goddammit. Yates Rows: 205x6 215x4 220x4 225x4 Taking a break from BB rows. These felt good. Chins w/5 sec neg: bwx6 bwx4 bwx4 These are improving slowly, but improving nonetheless. Bent over rear delt raise (supported) 50x10 Ez-bar curs w/wide grip: 105x12 110x12 115x9 Box squats: 135x5 sets My left hip and groin is pretty sore so I took it easy on these and really just practiced the movement. My hip wasn't going to allow me to do much today. Leg Press: 560x12 560x8 560x8 I wen't pretty heavy on these but had limited rom because of my hip Pull-Throughs: Replaced SLDLS today with pull-throughs. I find it helps me stay back on my heels and reminds my hips to break and by butt to stay back for the squatting movement. DC Standing Calf Raise: 240x7 240x5 240x5 My calves just weren't having these today Well, it was a great workout for my pulling movement but took it easy overall on my legs, especially my hips. I used the time to concentrate on squat form and do some assistance work. I skipped abductor/adductor as well to give my hips a break.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-19-2007, 05:05 PM
|
||||
|
||||
|
Quote:
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-20-2007, 06:02 PM
|
||||
|
||||
|
Mar 20, 2007
Tue: Heavy Push/Abs - 30 min cardio
BB Flat Bench: 250x2 255x2 265x1 270x2 (assisted) DB Incline: 105x3 105x4 105x4 BB Military Press: 165x4 165x3 165x3 DB Front Raise: 50x10 Decline CGBP: 190x8 195x5 195x5 I'm going to try bottom-ups next week.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
|
|
03-21-2007, 08:49 AM
|
||||
|
||||
|
Quote:
I knew this routine would make you take off like a bat out of hell Keep it up brother
|
