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Thanks for reading Jeffo. I like the looks of those Pendlay Rows. Seems like you could lift some bigger weight and focus more on getting the upper back bigger instead of having your lower back burn out from holdin it up there the whole time.

That's what I've found. I use more of a dynamic row, which brings the hips into the movement, and I find the upper back gets hit hard with heavy weight while the lower back doesn't bear the load. I learned the Pendlay Row first, which is a great movement in itself, but I must say I like the powerful version better.

If you ever do decide to learn the Pendlay, take your time with it. It may take you a while to get comfortable with the movement. If you do give it a go, report back with what you find.

Cheers,
Jeff

Wed Nov 14/07

Weighed in at 182lbs again today... third week in a row. Now I'm slightly dissapointed. Its probably mostly to do with the fact that we're still on a slight deload. I'm gonna try uppin the cals and see what happens. Hopefully it starts coming up again next week cause I only have a couple weeks of bulking left.

Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 4 (warmup)
-155lbs x 2(weight acclimation)
-180lbs 2x5 (work sets)

Felt not too too bad. Hoping to work up to 190lbs on 2x5 then try a 3x5 and hopefully be able to continue my progress.


Squats
- bar x 5 (warmup/stretch)
- 115lbs x 5 (warmup)
- 135lbs x 5 (warmup
- 155lbs x 3
- 175lbs x 1 (weight accl.)
- 210lbs 2x5


Standing Rows
- bar x 5 (stretch)
- 115lbs x 4 (warmup)
- 135lbs x 2
- 155lbs 2x5



Accessory Lifts

Dips

bw + 10lbs


Cable Ab pull down

-130lbs x10 (warmup)
-160lbs 3x10 (work sets)

Side bends

- 50lbs x 8 (warmup)
- 85lbs 3x10


Diet

10am - weight gainer + banana

noon - chicken wrap + veggies

2:00 - burger + NO Explode shake

2:45 - Workout

PWO- weightgainer

PPWO - 1/2 chicken breast, rice, veggies


IronWorker

Fri Nov 9/ 2007

I went out late last night and got up early this morning. Was definately not an energy packed day... blah.

Squats - Light Day
bar x 5 (warmup)
115lbs x5 (warmup)
135lbs x4 (weight acclimation)
165lbs 3x5 (work sets)

Easy peasy. But I guess thats what light day is.

Standing Military Press
45lbs x 5 (stretch)
75lbs x 3 (warmup)
85lbs x 1 (weight acclimation)
115lbs 2x5 (work sets)

Accidentally did 120lbs on my 1st set but I put it back to 115lbs for the second. Should have just done the 120 and took the progression. Lol

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
100kg x 1 (weight acclimation)
120kg x 3 (work set)

Felt pretty nice. Deads once a week is definately where its at for now.

Pull ups

BW+ 17.5lbs - 2x5, 1x3

I couldnt' remember the right weight and I went up 5lbs by accident. Failed out on the last set. Only got 3 reps on the last set. I think I'll just drop back to 15lbs next time and keep on going. Ooops.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
270lbs 3x10


Hamstring Curls (machine)
80lbs x 5 (warmup)
90lbs 3x10

I went back to 90lbs and made sure I got the squeeze at the end of the curl. Feels much better. I'll go up from here.


Diet

8:30am - Weightgainer

10:30am - Double burg

noon - tuna + rice + mixed veggies

3:00 - chicken breast + noodles

3:45 - NO explode (3 scoops)

4:00 - workout

PWO - weightgainer

PPWO - 1/2 can campbells chunky chicken soup + 1/2 can tuna

later - going out..again...bad me


Thoughts,

Well considering I was tired as hell today the gym went better then expected. I'll have to do pull ups right next time but so far back on track and almost back to my original stall out weights.

IronWorker

Mon Nov 19/07


Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-185lbs 2x5

Felt not too bad. I'm going to do 190lbs 2x5 then switch to 3x5 with 190lbs the workout after that. Hopefully all goes well.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 195lbs x 1 (weight acclimation)
- 215lbs 2x5

This is feeling much lighter then the first time we went through these weights. Don't get me wrong, its still tough but I its going much better then before the deload. I'm lookin forward to hitting
225lbs!

Standing Rows
- bar x 5 (stretch)
- 115bs x 5 (warmup)
- 135lbs x 3 (warmup)
- 145lbs x 1 (weight accl.)
- 160lbs 2x5

Well I think we're gonna carry these rows till the start of Dec or so then switch to the Pendlays. I've gotta watch some vids and make sure I get the form down.

Accessory Lifts

Dips

bw + 12.5lbs

These felt nice. Getting the depth I want and the rep speed is pretty good.

Cable Ab pull down

-120lbs x10 (warmup)
-165lbs 3x10 (work sets)

Ooowee, getting heavy. Almost doing the whole stack which is pretty cool.

Side bends

- 85lbs 3x10

This is pretty damn heavy as well. lol O well, get er done.

Diet

10am - weight gainer + an orange

noon - noodles + chicken breast + veggies

1:30 - double burg

2:15 - 3 scoops NO explode

2:45 - Workout

PWO- weightgainer shake

PPWO - spaghetti + 1/2 chicken breast

7:00 - Probably have the rest of that spag + chicken

Thougths

Well, I think this deload definately helped...or its feeling like it so far anyways. I guess I'll see in the next workout or two.

IronWorker

Fri Nov 9/ 2007


Squats - Light Day
bar x 5 (warmup)
115lbs x5 (warmup)
135lbs x4 (weight acclimation)
165lbs 3x5 (work sets)

Don't really think we need to progress too much here. Not sure what to do with the weight.

Standing Military Press
45lbs x 5 (stretch)
75lbs x 3 (warmup)
95lbs x 2 (weight acclimation)
120lbs 2x5 (work sets)

Well we screwed up the weights again this time. I did 1 set 120lbx5, then failed on the next set at the 3rd rep and couldnt' figure out why....I did my buddie's 125lbs by mistake. So I took a 2 min rest and hit the 120lbs and finished off the 2x5. Gotta go back to 3x5 next time!

Deads
60kg x 4 (stretch)
90kg x 2 (warmup)
110kg x 1 (weight acclimation)
125kg x 3 (work set)

The first rep felt shitty then I pulled it together and finished nice.

Pull ups

BW+ 15lbs - 3x5

Well back to the right weight this time. This was a tough struggle on the last rep but I think I'm good to go for this time.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
275lbs 3x10


Hamstring Curls (machine)
60lbs x 5 (warmup)
95lbs 3x10

Somehow this is the only thing that makes my legs feel wobbly after I'm done?

Diet

10am - Weightgainer

noon - chicken breast + noodles + veggies

1:30 - double burg

2:00 - NO explode (3 scoops)

2:45 - workout

PWO - weightgainer

PPWO - 1/2 can of vegetable soup + 1 can tuna

7:00 - other 1/2 of veg. soup and another can o' tuna


Thoughts

Well I'm kinda battling a cold right now so the workout went pretty good considering. It feels good to be back up in weights again. I think my weight will start coming up again. I wish I could bulk forever... well I guess I could but that wouldn't be as sweet for Cancun. lol

IronWorker

Mon Nov 19/07


Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-190lbs 3x5

Well I was feeling pretty good after the 2nd set. I was only supposed to do a 2x5 and then do a 3x5 with the same weight next time but I decided I could try it this time and if not hit it again next time. BUT I nailed it! My buddy said my 3rd set looked better then the 2nd. I was pretty focused. Back into 3x5, yes!


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 220lbs 2x5

Damn, I'm feeling good about these. Next time 220 3x5 and then on the the 2 wheels.

Standing Rows
- bar x 5 (stretch)
- 115bs x 5 (warmup)
- 135lbs x 3 (warmup)
- 160lbs 3x5

Back to where we left off, felt good too.

Accessory Lifts

Dips

bw + 15lbs

Done.

Cable Ab pull down

-110lbs x10 (warmup)
-170lbs 2x10, 1x8 (work sets)

I think this was a fail at about 8 so I'm gonna keep this one next time.

Side bends

- 85lbs 3x10

Some guys we're doing some ridiculous workout with the 90lb DBs with alot of forced reps and whatnot and didn't look like they were gonna be done anytime soon so I just did 85lbs again. Glad I did cause damn it was still heavy.

Diet

10am - weight gainer

noon - noodles + chicken breast + veggies

2:00 - double burg

3:00 - 3 scoops NO explode

3:15 - Workout

PWO- weightgainer shake

PPWO - chicken wrap

7:00 - Doing some hw then going out, dont' know what I'll eat...


Thougths

I'm pretty happy about today's workout. Everything felt pretty damn solid. I'm tired but in a very refreshing weight. I think I'm gonna be up in weight come monday. I'm crossing my fingers for 185lbs.

IronWorker

I would advocate trying any good single leg movement with dumbells over leg press for when your back is aggravated. The leg press tends to round out the lower back. Plus there is not a very good carry over to the squat. In general open chain movements like leg press don't have as good a carry over to close chain ones like squat which is one reason among many why something like step-ups are a better choice. Or any thing that you are comfortable with be it a split squat or lunge of some kind.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Well hopefully I dont' injure my back again but if I do, I'll know for next time. I'm pretty sure I'll be back in the racks 2morrow.

Mon Dec 3/07

Weighed in today at a shade under 185lbs. +15lbs since the beginning of september... not bad.

Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-195lbs x 1 (weight acclimation)
-215lbs x 1 (PR)
-225lbs x 1 (PR!)

Shit son, max day for bench went sweeeet! My goal was to put up 215 since last time I did 205 and it was pretty solid. Well, 215 felt so niceI went for 225. Finally! Its been a long time in the making but it feels good. 4 plates!


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 1x3
- 205lbs 1x4, 1x2


My back was not back to full strength apperently so I guess max day couldn't happen today...damn. O well, a week or two more and we'll see.


Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 60kg x 4 (warmup)
- 65kg 3x5

Well this was the first day for these and it felt alright. Wasn't really sure where to put the weight which is why I'm kinda all over the place. I think these will definately be better for upper back.

Accessory Lifts

Dips

bw + 20lbs

Not too bad.

Cable Ab pull down

-100lbs x8 (warmup)
-170lbs 2x10, 1x8 (work sets)

Heavy as hell. Actually did side bends first... I think this burned me out a bit for this.

Side bends

- 90lbs 3x10

Woo this makes me sweat.

Diet

7:30am - weight gainer + banana

11:30 - noodles + chicken breast + veggies (couldn't eat till then cause I had a lab final)

1:30 - burger

2:15 - 3 scoops NO explode

2:30 - Workout

PWO- weightgainer shake

PPWO - 1/2 can of soup + 1/2 can tuna

7:30 - Gonna eat the rest of that soup


Thougths

Well I'm a little sad I couldn't do max attempt on squats today but I guess its only been a week since my injury. Oh well, bench was sweet. I was hoping to do my max day for everything before I finished my bulking diet... O well, I pushed a little too hard and this is what I get. Cutting starts next week probably and the new style workout plan. Should be interesting.

IronWorker