log for now. until i find something better.

Discussion in 'Training Logs' started by Leo95SE, Apr 12, 2005.

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  1. Leo95SE

    Leo95SE The OMINOUS one

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    didnt want to type everything out, but its going to be tough to track in excel since ill be changing excercies based on needs. this will have to do for now.
     
  2. Leo95SE

    Leo95SE The OMINOUS one

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    7 April 2005.
    finally dragged myself into the weightroom today.
    figured id go light, spend an hour to remind my muscles what it means to move. did a mini full body workout, just hitting mostly compound movements.
    i hate the first day back after a break. i lost so much damn strength!

    squats-2x8@275. compared to max of 405. and my form bites ass. my hams are so weak. thats a problem area for sure.

    dl-3x3@315. couldnt hold the bar. compared to 405. surprisingly, the form and weight felt much better than the squats. maybe ill focus more on these, sldl and gm's

    bench-1x3@275. 2x3@225. max was 335, so not too far off. but damn its gonna take some work from my arms shoulders and back.

    since my arms were doggin on bp, thought id focus on tris a bit.
    db bench-2x8@90s. form wasnt hot. elbows started to flare.

    skull crushers-3x8@60. felt ok, more on joints than muscles. think my body is just tight.
    supersetted with:
    db curls-3x6-8@50. easy, but whatever. just curls.

    really wanted shoulder work, but they were starting to burn from bench. so just did
    side and front lateral supersets-2x6-8@35. big big drop there. normally use 50-55. def affecting my bench.

    ended with
    db shrug-2x8@75. just completely depleted. almost threw up, went home.
     
  3. Leo95SE

    Leo95SE The OMINOUS one

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    11 April 2005
    ME Bench

    Flat Bench
    135x12
    135x12
    155x8
    185x8
    225x3
    275x3
    275x3
    285x2.5
    295x1
    305x1
    305x1

    Skull Crushers
    6x8@70lbs

    Dumbell Shoulder Press
    2x12@35lbs
    1x10@35lbs

    Pushdowns
    2x10@60lbs
    1x10@50lbs

    Barbell Row
    3x8@185lbs

    Ab Work
     
  4. Leo95SE

    Leo95SE The OMINOUS one

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    12 April 2005
    mid afternoon workout

    ME Squat

    Squat
    135x12
    225x8
    225x8
    275x8
    315x3
    315x3
    325x3
    365x1
    365x1
    i hate squatting. went wider legged, still not comfortable. way weak in the hole. think i need to work posterior chain more. may focus on gms and other supp excercises.

    SLDL
    3x8@225
    1x7@225

    DB Shrugs
    4x12@80lbs

    Pullthroughs
    3x8@130

    DB Curls
    2x6@55
     
  5. Leo95SE

    Leo95SE The OMINOUS one

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    18 April 05
    8pm workout

    ME Squat

    Squat
    135x12
    135x10

    Good Mornings
    135x8
    155x4
    185x4
    205x3
    225x3
    225x3
    245x1

    Squat
    225x20
    225x20

    SLDL
    3x8@225
    1x7@225

    Shrugs
    2x12@225
    2x12@75DBs

    Pullthroughs
    3x8@130

    DB Curls
    2x6@50

    2 sets abs

    1 set reverse hypers w/ 25lbs

    ran out of steam after pullthroughs.
     
  6. Leo95SE

    Leo95SE The OMINOUS one

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    20 April 2005
    5pm workout

    ME Chest
    flet weak as hell today. maybe allergies? never had em before. sucks ass.

    Flat Bench
    135x12
    135x12
    185x8
    225x3
    275x3
    285x3
    295x2.5
    305x1
    315x1

    DB Overhead Pullovers
    2x12@60lbs

    CG bench Press
    3x10@135lbs

    One Arm oly style DB Press
    3x10@45lbs

    Pushdowns
    1x10@130 (retard machine, too easy)
    2x10@150

    Lat Pulldowns
    3x8@185 (no more energy, the end)
     
  7. Leo95SE

    Leo95SE The OMINOUS one

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    21 April 2005
    3pm workout

    DE Squat

    Squats
    135x12
    135x12
    10x4@155
    shoulder width stance, fast pace, short rest (30 secs), lower than parallel

    DB Lunges
    60x8
    50x8

    Calf Press
    4x10@450

    DB Lunges
    2x8@50

    DB Rows
    4x8@100

    DB Shrugs
    4x10@100

    Hypers
    4x8@45
     
  8. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    why does your db shoulder press blow so much
     
  9. Leo95SE

    Leo95SE The OMINOUS one

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    maybe b/c it directly follows my max bench? aint easy moving weight after that, right? normal days i use 55s.
     
  10. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    55s at a 315 bench...man that pisses me off...
     
  11. Leo95SE

    Leo95SE The OMINOUS one

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    is that bad? i thought it was pretty good. bb shoulder press is normally in the 180-195 range.
    not a fan of heavy shit above my head like that, gotta take care of the joints. heh.
    my oly style db presses are the bomb though! full rom, from floor to upright.

    also 315 is not my best bench. im getting there, after 3 months off :/
     
  12. Leo95SE

    Leo95SE The OMINOUS one

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    22 April 2005
    3pm workout

    DE Chest

    Incline Bench
    varying grips, fast tempo, 30secs rest
    135x12
    135x12
    10x4@155

    Skull Crushers
    4x10@80

    DB Laterals
    3x10@45

    Lower Rear Cable Crossovers
    3x8@20

    EZ Bar Curl
    2x10@80

    Dips
    60x10
    60x5
    bwx10

    Abs
    2 sets hanging raises
     
  13. Leo95SE

    Leo95SE The OMINOUS one

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    25 April 2005
    730pm workout

    ME Squat

    Good Mornings
    95x12
    135x8
    185x6
    185x4
    185x4
    205x4
    205x3
    215x3
    225x3 (form gave way)
    225x1

    Squats
    275x16 (couldnt reach 20)
    wide stance, worked hams

    SLDL
    3x8@225
    1x7@225
    (i remembered to alternate grip)

    Shrugs
    275xfail (grip)
    3x8@225
    6 sec hold @225

    Pullthroughs
    2x8@150
    1x10@150

    DB Curl
    2x5@55. terrible form. too tired
     
  14. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    LEO why do you take such small increments on your way up to your max? it seems liek you are tireing yourself out. like when squating, you do all of those setso f eight, then triples, and only one single, your max, or where you working to a triple?
     
  15. Leo95SE

    Leo95SE The OMINOUS one

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    with GMs im afraid to go heavier.. i know my max, more or less, so i work up to it in 10lb increments. im nervous with them, hurting my lower back, so ive been working up to them easy. as soon as the weight was at around 215, every time im bent over i feel unstable. im wondering if im going too far out on my lean.. beats me :/

    the 6 rep and higher sets are warmups. its my first movement, so i like to get the blood flowing. i wasnt too concerned with 1rm on GMs, once i reach it, i know im done. to keep increasing on it worries me. for squats though, ill keep going with multiple 1 reps. but, its gonna be GMs for a while until im confortable with more weight on squats. 275xthe 16 was easy, a sort of burnout/form set, weight was cake since ive done 405 before. i just want stability through my whole movement, thats what im working on now. hope im attacking it right!
     
  16. Leo95SE

    Leo95SE The OMINOUS one

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    27 April 2005
    630pm workout

    ME Bench
    (feeling weak at the start. ugh)

    Bench Press
    135x12
    135x12
    185x3
    225x3
    295x3 (ugh)
    305x3 (ugh more)
    305x1
    315x1
    325x1
    325x1
    im moving it, but too slow off chest. sets of 3 are much harder than they should be compared to sets of 1.

    Incline DB Press
    100x8
    100x6

    Pin Press (mostly to help a friend. too easy. i guess mid bench isnt the weak part! i think its outa the hole)
    225x12

    JM Press
    2x12@100

    Plate Raises, Supersetted with Laterals
    45x10
    35'sx10

    45x10
    25'sx10

    45x8
    25'sx8

    45x8

    One Arm Tri Pushdowns
    2x12@60

    Rope Pushdowns
    2x12@130

    TBar Rows
    4x10@135
     
    Last edited: Apr 28, 2005
  17. Leo95SE

    Leo95SE The OMINOUS one

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    28 April 2005

    6pm workout

    DE Squat

    Box (well, bench, about 15" high) Squats
    135x12
    135x12
    11x4@175
    1x6@175
    (thighs and quads on absolute fire)

    DB Lunges
    2x8@60 (short step)
    1x5@60 (long step)

    Calf Press
    4x8@450
    1x12@300 (standing press)

    One Legged Squats
    1x3@40 (quads gave out)

    Shrugs
    3x8@255
    1x10@225

    DB Shrugs
    1x10@100s

    DB Curl
    2x6@55

    Preacher Curl w/ EZBar
    2x10@70

    Hypers
    3x8@35
    suppersetted with hanging leg raises
     
  18. Leo95SE

    Leo95SE The OMINOUS one

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    29 April 2005
    4pm workout

    DE Bench

    Flat Bench
    varying grips, fast tempo, 30secs rest
    135x12
    135x12
    10x4@175
    1x10@205

    Shoulder Press
    135x8 standing
    135x8
    115x8
    95x8

    Tate Press
    4x8@35s

    Rear Laterals
    1x15@20s
    1x15@25s

    Wide Grip Bent Over Row
    1x10@70

    Dips
    1x10@75
    1x5@75
    1x10@bw

    Ab Work
    Plate Passes 2 sets
    Obliques on hyper bench 2x15
     
  19. Leo95SE

    Leo95SE The OMINOUS one

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    5 May 2005
    4pm workout
    (took 1/2 sample packet of neurostim 10 mins prior. musta worked. lots more energy, then a nice crash right before laterals)

    ME Bench

    Pin Presses
    135x12
    185x12
    few pushups to warm up

    275x5
    295x4
    305x4
    315x4
    325x4
    330x3
    (all reps with pause at bottom)

    Flat DB Bench
    105x6
    105x5.5
    70x12
    (all with elbows in, working lats)

    DB Pullovers
    4x10@60

    JM Press (i think. heh)
    1x12@80
    3x12@110

    BB Row
    4x6@205

    Combo Front/Side/Rear Laterals
    1x8@25
    1x8@35
     
  20. Leo95SE

    Leo95SE The OMINOUS one

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    6 May 2005
    2pm Workout
    (feeling stiff from yest, no breakfast and binge ham and cheese lunch 30 mins prior.
    Also think I pinched a trap doing overheads, rom is limited. damn)


    ME Squat

    Good Mornings
    135x12
    135x10
    185x4
    205x3
    225x1 (wtf heavy. uncomfortable)
    185x6
    185x6

    Squats
    1x17@275
    (shoulder width stance, to parallel)

    SLDL
    4x7@245

    (10 min rest. really wiped. damn)

    Semi-max DL Attempt
    335x0.75 (lost grip and started to hitch)
    335x0.5
    (screw it.)

    Pullthroughs
    4x8@160

    home. nonsense day. :(
     
  21. timberwolf

    timberwolf New Member

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    How much do yopu weigh by the way...and height?
     
  22. Leo95SE

    Leo95SE The OMINOUS one

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    66" @ 175lbs.. once i get motivated, id like to drop 5-10lbs. :)
     
  23. timberwolf

    timberwolf New Member

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    5'6" you mean?
    Damn strong.
     
  24. Leo95SE

    Leo95SE The OMINOUS one

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    eh, its ok..can always get better, or at least try to overcome weaknesses!
    thx :)
     
  25. Leo95SE

    Leo95SE The OMINOUS one

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    10 May 2005
    930 pm workout

    ME Bench
    (slow start, then pretty intense)

    warmup
    135x12 pin presses
    DB incline press 60lbsx12

    Pin Presses
    185x6
    225x4
    275x4
    295x4
    315x4
    335x4
    345x2.5ish (got away from me, started pushing flaring elbows)

    lowered pins one notch, went from 6" above to 4" above.
    275x8 i think

    (all reps with pause at bottom)

    Incline DB Bench
    90x8
    90x6
    60x12
    (all with elbows in, working lats)

    Skull Crushers
    2x8@100

    BB Row
    3x8@205

    Plate Raise/Side Laterals Superset
    1x12@45
    1x12@20s

    1x10@45
    1x10@20s

    1x10@45
    1x6@20s

    intensity out of left field tonight.
     
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