jmezz log v. vascularity focusin outta control son

Discussion in 'Training Logs' started by jmezz, Jul 11, 2008.

  1. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Tuesday 11/15

    Back

    DL
    135
    225x5
    275x5
    315x3, Going to skip these next week and start really looking into a deadlift program. I've been stuck here forever.

    Pullup
    bw x 8
    +25x8
    +45x10

    Smith row, single arm. First time trying these, dunno how I feel about them
    95x10
    105x10
    105x10

    Cable row, wg
    120x10
    140x10
    160x8 ds vbar pulldown 120x15

    Shrug
    80x10
    70x10
    60x10

    Abs
     
  2. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    MagOrt has been working really well for my deadlifting. Nice once a week program.
     
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  3. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Seated db
    15
    30
    60x10
    70x10
    70x10

    CG bench
    135x8
    185x8
    215x8

    Lateral
    30x10x3

    EZ oh ext
    70x10
    90x10

    Reverse pec deck
    70x10x2

    bent over raise
    25x10x2

    Dip machine
    165x10
    205x10, elbow started hurting here

    Shrugs
    85x10
    75x10
    65x10
     
  4. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    That's one that I'm going to research more but also thinking of this https://www.t-nation.com/training/simple-deadlift-program.

    What else do you do on your deadlift day?

    I am looking for something that I can do in addition to all my normal back exercises, or at the most have to eliminate a couple.
     
  5. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    I only do the deadlifts. The last set of 8 destroys me. Haha
     
  6. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Jmezz, taking back that program suggestion. Reviewed your logs, I think you would benefit far more by severely increasing your lower body volume. Something like: 4 sets of 8-10 squats twice a week. 4 sets of 6 deadlifts twice a week.
     
  7. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Pullup
    bw x 10
    +25x10
    +45x10

    Smith row, single arm. Yeah don't like these.
    95x10
    105x10

    Cable row, wg
    140x10
    160x10
    180x6

    Vbar pull down
    120x10
    160x10
    180x6

    Shrug ss seated shrug
    80x10 ss 35xfailure
    80x10 ss 35xfailure
    70x10 ss 35xfailure

    Abs
     
  8. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Been about 6weeks since my last deload so thinking next week or week after will be planned deload.

    I remember reading an article that recommended going very hard before the planned deload so this is something that I'm thinking about trying out.
     
  9. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    At one point I was on a 3x / wk full-body routine with emphasis on high vol leg work and it didn't really work out.

    Maybe I will try leaving it at the 1x / wk but just up the reps on squats and see what happens.
     
  10. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Seated db
    15
    30
    55x10
    70x10
    75x6

    CG bench
    bar
    135x8
    185x8
    225x5

    Lateral
    30x10
    35x10
    35x8

    Ez oh ext
    70x10
    90x10

    Bent over raise
    20x10
    25x10

    Dip machine
    165x10
    185x10

    Shrug ss seated shrug
    70x10 ss 35xfailure
    70x10 ss 35xfailure
    65x10 ss 35xfailure
     
  11. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Monday 11/28

    Chest / bi

    Decline bb
    bar
    135
    185x8
    225x8
    245x6

    Incline db
    60x10
    70x10
    80x10

    Cable fly, underhand
    20.5x10
    22.5x10
    22.5x6 ds 17.5x6

    Plate bench machine
    1plate + 10 x 25

    Bi

    Preacher machine
    2plate x 10
    2plate +25 x 8
    2plate + 25 x 6

    Ez bar reverse
    70x8x2

    DB curl
    30x8
    30x8
    25x10
     
  12. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Tuesday 11/30

    Back

    Sumo DL, don't like these
    135
    225x5
    275x5
    295x5

    Pullups
    bwx10
    +25x10x2

    Cable row, wg
    140x10
    160x10
    180x10

    Vbar pulldown
    160x10
    180x10
    200x5

    Shrug ss seated shrug
    80x10 ss 35xfailure
    80x10 ss 35xfailure
    70x10 ss 35xfailure

    Abs
     
  13. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    12/1

    Shoulder / tri

    Think I might be getting sick and am definitely weaker so think that deload next week will feel nice.

    Seated db
    25
    55x10
    70x10
    70x7

    CG bench
    bar
    135x10
    185x10
    215x6

    Lateral
    30x10
    30x10
    35x8

    EZ oh ext
    70x10
    90x10 ss Rope oh ext 42.5x12

    Reverse pec deck
    100x10
    75x12

    Bent over raise
    20x10
    25x10

    Dip machine
    165x10
    205x10
    245x10

    Shrug ss seated shrug
    80x10 ss 35xfailure
    70x10 ss 35xfailure
    60x10 ss 35xfailure
     
  14. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Friday 12/2

    Leg

    Squat
    bar
    135x10
    135x10
    185x10

    Leg ext
    105x10
    145x10

    Pullthrough
    42.5x10
    52.5x10x2

    Calf raise
    255x10x3

    Abs
     
  15. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Monday 12/5

    Chest / bi

    I fucked up, today was supposed to start off the deload week but I forgot about it, so now I'll be deloading next week.

    Chest

    Decline bb
    bar
    135
    185x8
    225x8
    225x8

    Incline bb
    135x10
    155x10
    155x10

    Cable fly, underhand
    22.5x10
    27.5x10
    27.5x10

    Plate bench machine
    1plate + 25 x 30

    Bi

    Incline curl
    15x10
    25x10
    30x10

    DB curl
    30x10
    35x8
    35x5

    Preacher machine
    2plate x 10
    2plate x 8
    2plate x 6 ds 1plate + 25 x 8

    Done
     
  16. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    12/6

    Back

    DL
    135
    225x2
    275x2
    315x1
    365x1, this was so ugly and I almost passed out after lmao.

    Pullup
    +25x10
    +25x10
    +45x8

    Cable row, wg
    160x10
    180x10
    200x4 ds 120x6

    Vbar pulldown
    120x10
    160x7
    140x10

    Shrug ss seated shrug
    75x10 ss 40xfailure x 3

    Abs
     
  17. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Thursday 12/8

    Shoulder / tri

    Standing military
    bar
    65
    95x10
    135x7
    115x8

    CG bench
    bar
    135x8
    185x8
    215x5

    Side lateral
    30x10x3

    OH Ext, cable
    42.5x10
    57x5.10
    67.5x10

    Upright row, pulled something in my chest on these. Little bit of pain when taking deep breath and can feel through to my back. Wasn't even going heavy.
    40x10
    50x10
    50x7, ouch

    BB skullcrusher
    65x10x3

    Shrug ss seated shrug
    70x10 ss 35xfailure
    75x10 ss 35xfailure
    80x10 ss 35xfailure
     
  18. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Monday 12/12

    Chest / bi

    Came down with a stomach bug on Friday. Still felt a little dizzy today. Down 6lbs from the ordeal.

    Chest

    Decline bb
    bar
    135
    185x10
    215x10
    225x8

    Incline bb
    bar
    135x10
    155x10
    155x10

    Cable flys, underhand
    17.5x10
    22.5x10
    27.5x10

    Bi

    Db curl
    12.5
    30x10
    35x10
    35x8

    Preacher machine
    1plate + 25 x 10 x 3

    BB curl
    65x10
    75x10
     
  19. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Tuesday 12/13

    Back

    Pullup
    +10x10
    +25x10
    +25x9

    Cable row, wg
    140x10
    160x8
    140x10

    Vbar pulldown
    120x10
    140x10
    160x10

    DB row
    55x10
    70x10

    Smith shrug ss 45lb plate shrug
    225x10 ss 45xfailure x 3

    Abs
     
  20. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Thursday 12/15

    Shoulder / tri

    Standing military
    bar
    65
    95x10
    115x10
    135x5

    CG bench
    bar
    135x5
    185x5
    225x5

    Lateral
    30x10
    35x10x2

    OH ext, ezbar
    80x10
    100x10

    Rear delt fly
    15
    20x10
    25x10x2

    Dip machine
    185x10
    225x10x2

    Smith shrug ss 45lb plate shrug
    225x10 ss 45xfailure x 3
     
  21. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Leg

    Squat
    bar
    95
    135x5
    185x5x2

    Leg ext
    120x10
    145x10x2

    Pullthrough
    47.5x10
    57.5x10x2

    Leg curl
    200x10
    220x10x2

    Calf raise
    255x10
    235x10
    195x15

    Abs
     
  22. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Monday 12/19

    I keep forgetting to take a deload week. Next week for sure.

    Flat bb
    bar
    135x10
    185x10
    205x10

    Incline smith
    135x10
    185x10
    185x10

    Cable flys, underhand
    22.5x10
    22.5x10
    17.5x10

    Bi

    DB curl
    15
    30x10x3

    Preacher machine
    1plate + 25 x 10 x 3

    EZ reverse
    60x10x3
     
  23. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Wednesday 12/21

    Back

    DL
    135
    225x2
    275x2
    315x2
    225x8

    Pullup
    +25x10
    +45x10
    +45x6

    Cable row, wg
    140x10
    160x9
    160x6

    Vbar pulldown
    120x10
    140x10
    140x10

    Smith shrug
    225x10x3

    Abs
     
  24. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Took a week off, gonna get back to it tomorrow provided we don't get assfucked by a snowstorm.
     
  25. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Thursday 12/29

    Back after a week off.

    Shoulder

    Standing military
    bar
    65
    95x10
    115x10x2

    CG bench
    bar
    135x10
    185x9
    185x7

    Lateral
    25x10x2
    30x10

    OH ext, ezbar
    60x10
    70x10
    80x10

    Bent over raise
    20x10x2
    25x10

    Dip machine
    145x10
    205x10 ds 135x10 ds 85x10

    Shrug ss seated shrug
    60x10 ss 30xfailure x 2
    50x10 ss 30xfailure
     

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