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Thursday August 22nd, 2013
BW: 195.0lb Flat Bench bar x 10 135lb x 8 185lb x 3 205lb x 3 225lb x 3 235lb x 1 225lb x 2 205lb x 3 Cable Pull Back/Row 140lb x 12,11,10 Seated DB Skull Crusher 35lb x 8 50lb x 12 60lb x 12,9 Bicep Curls 75lb x 10 65lb x 10 55lb x 10 Thoughts My bench press just falls to shit when I try to lift anywhere near my max. Arg. IW |
Friday August 23rd, 2013
BW: 194.6lb Conventional Deadlifts mobility 70kg x 8 120kg x 5 150kg x 3 160kg x 3 170kg x 3 175kg x 1 175kg x 2 Chest Flies 20lb x 12 25lb x 12,10 Hamstring Curls 60lb x 11 50lb x 13,11 Superset with... Leg Press 3 plates x 10 4 plates x 10 5 plates x 10 Thoughts My near maximal lifts are pretty much sh!t these days. Wah IW |
Monday August 26th, 2013
BW: 194.8lb Seated Military Press bar x 10 75lb x 5 95lb x 10 95lb x 10 85lb x 9 75lb x 10 Pull Ups bw x 12,7,6 Lat Pull Down 140lb x 12 Cable Tricep Extension 60lb x 12,11,9 EZ Bar Bicep Curls 75lb x 10 65lb x 10 45lb x 10 Thoughts Wasn't able to get on the forum yesterday and I forget my exact numbers .... IW |
Tuesday August 27th, 2013
BW: 194.8lb Sumo Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 140kg x 10 150kg x 10 150kg x 10 Back Extensions bw + 45lb - 2x12 Superset with... Hanging Leg Raises bw x 12,10 Thoughts Back extensions and leg raises have been skipped way too much. I believe this is part of the reason why my conventional dead fell to shit. IW |
Thursday August 29th, 2013
BW: 194.4lb Flat Bench bar x 10 115lb x 5 135lb x 5 165lb x 10 175lb x 10 165lb x 9 155lb x 10 Wide Stance Free Squats mobility bar x 10 135lb x 8 185lb x 10 225lb x 10 185lb x 12 Thoughts My squats are in much worse shape than I thought. Went back to free squats for the first time in a while... possibly stayed with box squats too long. IW |
Tuesday September 3rd, 2013
BW: 194.6lb Sumo Deadlifts mobility 70kg x 8 110kg x 5 130kg x 3 150kg x 5 150kg x 5 160kg x 5 160kg x 5 150kg x 5 Seated Military Press 75lb x 8 95lb x 5 115lb x 3 135lb x 5 135lb x 5 135lb x 5 115lb x 10 Thoughts The long weekend destroyed me. IW |
Thursday September 5th, 2013
BW: 196.0lb Flat Bench bar x 10 135lb x 5 185lb x 3 205lb x 5,5,7 Seated Cable Row 100lb x 10 140lb x 12 150lb x 12, 10 Leg Press 2 plates x 10 3 plates x 10 4 plates x 10 5 plates x 10 Cable Tricep Extension 65lb x 12,11,10 Superset with... Cable Bicep Curls 50lb x 12,10,10 Thoughts I wanted to do back extensions and leg raises today and hit all the accessories we have been missing but every time I was just about to walk over to it... someone else took it. ARG! IW |
Monday September 9th, 2013
BW: 194.6lb Flat Bench bar x 10 115lb x 5 135lb x 5 185lb x 3 205lb x 3 225lb x 3 225lb x 3 225lb x 1 205lb x 3 Standing BB Rows bar x 10 95lb x 5 135lb x 10,12,10 DB Tricep Extensions 35lb x 8 55lb x 12 65lb x 10 55lb x 10 Thoughts Gotta remember to write these out before the day after ... So hard to remember everything. IW |
Tuesday September 10th, 2013
BW: 194.6lb Sumo Deadlifts mobility 70kg x 8 120kg x 5 150kg x 3 160kg x 3 170kg x 3 175kg x 3 180kg x 1 (Sumo PR) Hamstring Cursl 60lb x 10 50lb x 12, 11 Standing BB Curl 45lb x 5 65lb x 10 75lb x 10 65lb x 8 45lb x 12 Thoughts Felt good to actually make some progress on a lift for once. IW |
Tuesday September 17th, 2013
BW: 196.0lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 10 115lb x 10 115lb x 8 105lb x 8 Pull Ups bw x 10,8,7 Conventional Deadlifts mobility 70kg x 8 120kg x 10 140kg x 10 150kg x 10 Thoughts I spent a week at the farm helping with harvest and the 100% carb diet is really affecting me now. My insulin levels are all over the place now that I'm back to my usual moderately low carb diet. ugh IW |
Thursday September 19th, 2013
BW: 195.4lb Flat Bench bar x 10 115lb x 5 135lb x 5 165lb x 3 185lb x 10 205lb x 10 185lb x 11 Free Squats mobility bar x 10 135lb x 6 185lb x 10 205lb x 10 225b x 10 Cable Tricep Extensions 65lb x 10 57.5lb x 12 57.5lb x 10 superset with... Bicep Curls 50lb x 12,10,10 Thoughts Hopefully these short weeks and combined days come to an end soon. IW |
Monday September 23rd, 2013
BW: 195.4lb Flat Bench bar x 10 135lb x 5 165lb x 5 185lb x 3 205lb - 5x5 Really trying to keep my wrists upright and it's tough because I've been doing it so long incorrectly. Standing BB Rows 115lb x 8 135lb x 10,10,10,10 DB Tricep Extensions 40lb x 8 60lb x 10 60lb x 8 50lb x 13 Thoughts Gonna do a real 4 day week this week and I'm excited about it. Sad but true. IW |
Tuesday September 24th, 2013
BW: 195.0lb Conventional Deadlifts mobility 70kg x 8 120kg x 5 150kg x 2 160kg x 5 170kg x 5 170kg x 5 170kg x 5 160kg x 5 Hamstring Curls 50lb x 12,11,9 Superset with... Leg Press 2 plates x 10 3 plates x 10 4 plates x 12 Thoughts It was a tough day for deads but it felt like I got some good work in. IW |
Thursday September 26th, 2013
BW: 196.4lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb - 5x5 Pull Ups bw x 10,9,8 Cable Tricep Extension 62.5lb x 12 67.5lb x 8 62.5lb x 10 Pec Deck 110lb x 12,12,12 Paused on the touch. Mega pec burn. Thoughts Full week this week it looks like. First one in a long time sadly. IW |
Friday September 27th, 2013
BW: 194.4lb Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 255lb x 5 265lb x 5 265lb x 5 255lb x 5 255lb x 5 Hanging Leg Raises bw x 13,12,8 Back Extensions bw x a few Thoughts My back was still rank sore from deadlifts... made squatting really hard and back extensions a no go. It's been over a month since I've been to the gym on a Friday. wtf IW |
Monday September 30th, 2013
BW: 194.8lb Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 3 145lb x 3,3,3,2 Standing BB Rows 65lb x 8 155lb x 10,10,10,10 DB Tricep Extensions 35lb x 8 60lb x 10,10,7 Standing EZ Bar Curls 55lb x 10,10,10 Thoughts Of course I got sick this weekend. Arg. Feeling really shitty today so my energy wasn't too high. IW |
Tuesday October 1st, 2013
BW: 194.4lb Conventional Deadlifts mobility 70kg x 8 120kg x 5 150kg x 2 170kg x 3 170kg x 3 170kg x 3 160kg x 3 Leg Press 2 plates x 10 3 plates x 10 4 plates x 10 5 plates x 10 Thoughts Still sick today so that was no help. I also was working on full stop deadlifts instead of touch-and-go ... I definitely need work on this. IW |
Thursday October 3rd, 2013
BW: 195.4lb Flat Bench bar x 10 135lb x 5 165lb x 5 195lb x 3 215lb x 3 225lb x 3 225lb x 2 205lb x 3 205lb x 3 Pull Ups bw x 9,7,6 Lat Pull Downs 120lb x 10 Cable Tricep Extension 62.5lb x 11,9 57.5lb x 10 Thoughts Still fighting a head cold. I hope that's what was making my performance so shatty today ... otherwise I have no excuse... IW |
Friday October 4th, 2013
BW: 195.2lb Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 265lb x 3 275lb x 3 285lb x 3 275lb x 3 275lb x 4 Hanging Leg Raises bw x 12,10,8 Back Extensions bw + 25lb - 4x12 Thoughts If I keep coming consistently, maybe I'll actually make some gains. ha Squats felt a lot better this week than last week. Last week my low back just didn't want to hold up. I got new lifting shoes and they are working quite well. I'm excited to try them out for sumo deads because thats where I really need them. My old ones seemed to let me slip outwards slightly which is never very reassuring for max effort... IW |
Tuesday October 8th, 2013
Deload Week BW: 193.8lb Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 1 115lb x 3 Hammer Strength Rows 1 plate x 8 2 plates - 3x10 Sumo Deads mobility 70kg x 8 120kg x 5 140kg x 3 150kg x 3 140kg x 3 Thoughts Starting to get over my sickness. Hopefully be back at er 100% after thanksgiving for a new cycle. IW |
Thursday October 10th, 2013
Deload Week BW: 196.2lb Flat Bench bar x 10 135lb x 5 165lb x 5 185lb x 3 205lb x 3 205lb x 3 Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 245lb x 3 225lb x 3 Cable Tricep Extension 62.5lb x 15 70lb x 12,9 Back Extensions bw + 35lb - 3x12 ...superset with... Hanging Leg Raises bw x 12,10 Thoughts Long Thanksgiving weekend ahead. I'm sure I'll come back rested and much fatter. IW |
Tuesday October 15th, 2013
BW: 194.0lb Seated Military Press bar x 10 65lb x 5 95lb x 3 115lb x 10 135lb x 5 155lb x 1 145lb x 3 Hammer Strength Lat Pulldown 2 plates - 3x10 Cable Tricep Extension 72.5lb x 12,9 65lb x 10 Thoughts Neither me or my workout partner were feeling 100% today so we took it fairly easy. IW |
Thursday October 17th, 2013
BW: 196.4lb Flat Bench bar x 10 135lb x 5 165lb x 5 185lb x 3 205lb x 10 215b x 5 225lb x 4 Pull Ups bw x 10,8,6 Pec Deck 100lb x 12 100lb x 12 105lb x 10 Thoughts Still battling a sickness. arg IW |
Tuesday October 22nd, 2013
BW: 195.2lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 8.5 115lb x 10 115lb x 8.5 Deadlifts mobility 70kg x 10 110kg x 5 130kg x 3 140kg x 10 150kg x 10 150kg x 10 Thoughts The gym was closed yesterday due to a water main break so we had to do a combined press/pull day. Might have to do another combined day on Thursday because I'm taking off for the weekend on Friday. These kind of weeks are pretty shitty for making progress. IW |
Thursday October 24th, 2013
BW: 194.6lb Flat Bench 3-1-3 Tempo ... 60s rest bar x 10 115lb x 8 135lb x 5 165lb x 10 155lb x 10 145lb x 7 125lb x 8 Squats mobility bw x 10 135lb x 8 185lb x 5 225lb - 3x10 Cable Tricep Extensions 65lb x 10,9 57.5lb x 10 ...superset with... Cable Bicep Curls 42.5lb x 12,11,10 Thoughts My god. I felt like I was going to die during squats. That's just sad. IW |
Monday October 28th, 2013
BW: 195.8lb Flat Bench bar x 10 135lb x 8 16lb x 5 185lb x 3 205lb x 5,5,5,4 195lb x 5 Cable Pull Back 100lb x 8 160lb x 10,9 140lb x 12 Dumbell Skull Crusher 40lb x 8 55lb x 12,11,9 Thoughts The start of a complete workout week hopefully. IW |
Friday October 30th, 2013
BW: 195.8lb Wide Stance Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 245lb x 5 255lb x 5 265lb x 5 255lb x 5 245lb x 5 Back Extensions bw + 35lb - 3x12 Thoughts Deadlift pads were crazy busy so we did squats first this week. IW |
Thursday October 31st, 2013
BW: 196.4lb Incline Bench bar x 10 95lb x 8 115lb x 5 135lb x 5 145lb x 5 155lb x 5 165lb x 5 165lb x 5 Pull Ups bw x 10,8,7 Cable Tricep Extensions 67.5lb x 12,10,10 ...superset with... Cable Bicep Curls 52.5lb x 10,10,9 Thoughts It's been a long time since I've done incline bench. Felt pretty good though. I guess since I'm not used to it I'm lifting fairly light and thus it's easier to control form. IW |
Friday November 1st, 2013
BW: 195.0lb Sumo Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 150kg x 5 155kg x 5 160kg x 5 160kg x 5 ... uneven barbell by 5kg .... 150kg x 5 Thoughts 5x5 takes forever and I didn't have time for accessories... IW |
Monday November 4th, 2013
BW: 196.6lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 3,3,3,3,4 Hammer Strength Close Grip Row 45s + 25s x 10 2 x 45s x 12 2x45s + 10s x 12,10,8 Pec Flies 20lb x 12 25lb x 12,10 Thoughts Sliced up my hand a bit over the weekend so that may make things a bit tough. IW |
Tuesday October 5th, 2013
BW: 196.0lb Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 265lb - 5x3 Hanging Leg Raises bw x 10,10,10 ...superset with... Back Extensions bw + 45lb x 10,10,12 Thoughts My squat was actually a significant drop in performance since the last time we did 5x3 and I'm not exactly sure why ... Maybe I was squatting a bit wider? I dunno. It was definitely all I could do to work through those sets though. IW |
Thursday November 7th, 2013
BW: 196.4lb Flat Bench bar x 10 135lb x 8 16lb x 5 185lb x 3 215lb x 3,3 210lb x 3 205lb x 3,3 Standing BB Row 135lb - 4x12 Cable Tricep Extension 65lb x 12,10,9 Thoughts I'm on a continuous steady decline and I actually don't know what to do. IW |
Saturday November 9th, 2013
BW: 196.6lb Sumo Rack Deadlifts mobility 135lb x 8 225lb x 5 315lb x 3 365lb x 3 385lb x 3 405lb x 3 405lb x 4 Leg Press 3 plates x 12 4 plates x 10 5 plates x 10 ...superset with... Hamstring Curl 50lb x 15,12,10 Thoughts Doing rack pulls felt really nice to get some real weight on the bar. Also, it's been way too long since we've done a full DL day with both accessories... IW |
Tuesday November 12th, 2013
Deload Week BW: 195.6lb Bench bar x 10 115lb x 8 135lb x 5 165lb x 3 185lb - 3x3 - Rest Paused Conventional Deads mobility 70kg x 8 100kg x 5 120kg x 3 150kg - 3x3 Pull Ups bw x 8,7,6 Thoughts My trap is mega sore and I'm not too sure why... IW |
Thursday November 14th, 2013
BW: 195.2lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb - 3x3 (rest paused) Squats mobility bar x 10 135lb x 8 185lb x 5 205lb x 3 225lb x 3 225lb x 3 Tricep Extensions 72.5lb x 12,10,9 Thoughts I've been squatting wider stance lately (more power-lifter style stance) and I'm struggling with it. My hip flexibility is just barely there and my power out of the hole is way down even though I can't even squat as deep as my narrow stance. I'm not really sure if I should keep trying to learn the wider stance or if it's a lost cause? IW |
Monday November 18th, 2013
BW: 196.0lb Narrow Grip Incline Bench bar x 10 95lb x 8 115lb x 5 135lb x 10 145lb x 10 155lb x 10 drop set 135lb x 10 Hammer Strength Row 2 plates x 12,12,11 Dumbell Skull Crusher 40lb x 8 60lb x 10 65lb x 9 55lb x 10 Pec Deck 110lb x 12 115lb x 12 120lb x 10 Thoughts My trap has really been bugging me from pressing so I thought I'd try incline instead of flat. It felt pretty good but still bugged the trap. IW |
Tuesday November 19th, 2013
BW: 195.6lb Conventional Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 140kg x 8 150kg x 8 160kg x 8 Leg Press 3 plates x 12 4 plates x 12 5 plates x 10 ...superset with... Hamstring Curls 60lb x 10 50lb x 12,10 Thoughts I felt like I probably could have gone a bit heavier on deads today. Unfortunately, I feel like I've been holding back lately because everything seems to not be going that great... Finally today felt pretty solid. IW |
Nice to see you are still logging. But geeze man keep it to either pounds or kilos - haha !!
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It's just me left. lol Seriously. This whole section of the forum is basically my own personal journal for the last year or so.
The deadlift pads have kilo plates and everything else is pounds so that's why. Kind of annoying but easier than trying to remember conversions in my head. IW |
Thursday November 21st, 2013
BW: 196.0lb Flat Bench bar x 10 115lb x 8 135lb x 5 165lb x 5 185lb x 8,8,10 Pull Ups bw x 10,8,6 Laying BB Skull Crusher 45lb x 10 65lb x 10 45lb x 15 Thoughts For some reason my back has been super screwed up for the last two days. The muscle directly under my scapula has just been burning and aching and I don't really know why. I'm wondering if I sat at my desk weird or slept on it funny or what?! I thought the gym would affect it more but it didn't really. It made it feel better if anything? So weird. IW |
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