BlondBomber's Training Log

[BlondBomber]

Last Thursday, 10-7
Bench/Chest/Delts/Abs
1. pinky-on-ring pause bench press
45x10
95x10
135x5
185x5
225x5
245x2.5, 1.5xforced reps
2. neutral-grip incline DB press
50x8
60x8
3. DB military press
30x8
40x8
50x8
4. DB power cleans
20x8
25x8
5. rope high rows
weightx2x8
6. cable crunches
7x20
8x20
9x15

Trying to get raw bench up now. 225x5 was hard, 245x2.5 was hard also, but I think I can get at least a full 3 reps next week, seeing as how I was not doing heavy pause benches before at all. I don't like neutral grip DB presses, switching to normal grip next week. Also, DB power cleans felt weird, just going to stick with high row variations for the upper back.
Think my new goals at 220's are a 315 raw bench, 500 squat and 600 deadlift. I weigh about 222-225 in the morning now, I'll go up to 230, then diet down (losing mostly water obviously) to 220 for whatever show I decide to do.

 

[BlondBomber]

Speed Bench/Triceps/Grip
1. speed bench-
45x10 (2 grips)
95x10 (2 grips)
135x8x3 (4 grips) (roughly 50%)
2. paused close-grip
135X5
185X5
225X5
3. rolling back DB ext.
20x8
30x8
35x8
4. hammer curls
30x8
40x8
40x8

Trying to get raw bench up now. 135 felt light and went up fast. I think just cutting down on all of the isolation work that was doing will increase my max.
Its weird, when I do a PLing workout, I feel bigger. When training like a bodybuilder, I feel like a pretty boy that needs to lose another 20 lbs. I am eating more, and getting both larger and fatter, but I feel so good. Can't wait for 1 rep max front box squats tomorrow!

 

[BlondBomber]

Yesterday.
Delts/Biceps
1. seated DB military press
20x10
30x10
50x6
65x6
2. seated neutral grip front raises
20x8
30x8
3. side raises
(at sides) 20x8
(in front) 25x8
4. rope high rows
6x8
8x8
5. incline DB curls
20x10
30x6
40x6
6. EZ-BB curls
60x6
80x6
7. hammer curls
25x8
30x8
8. one-arm high cable curls
3x8
5x8
9. 30 min. Stairmaster bike (fat burner/level 5)

 

[WalkingBeast]

Looking solid brother!! Keep KILLING that shit!!

 

[BlondBomber]

Thanks for the encouragement Beast. Changed my mind about getting my #'s up. I am endomorphic, and am regaining the weight I lost. I am making friends with Atkins again.

 

[BlondBomber]

Sat.
AM: ran 1 track mile
Sun.
AM: ran 1 track mile

Today
Chest/Triceps
1. wide-grip incline bench press
45x10
95x10
135x5
185x5
205x5
2. DB bench press
70x6
85x6
3. low-incline flyes
35x6
40x6
4. cable crossovers
40x8
55x8
5. rope pushdowns
3x8
5x8
6x8
6. short BB extensions
75x8
95x8
7. one-arm reverse pushdowns
2x8
3x8

 

[BlondBomber]

Back/Abs
1. quarter deadlifts
45x10
135x5
225x5
315x5
405x5 (put on belt)
495x5
2. reverse-grip BB rows
135x6
205x6
225x6
3. wide-grip pulldowns
100x8
130x8
4. wide-grip underhand cable rows
100x8
130x8
5. DB shrugs
100x8
110x8
6. high decline situps
bwx15
bwx15

30 min. Stairmaster bike (Fat Burner/level 5)

Gotta get back into my regular schedule of lifting. This week I will hit everything definately. Trying to clean diet up also.

 

[BlondBomber]

Delts/Biceps
1. seated lateral raises
10x8
15x8
20x8
25x8
2. Smith-press military press
115x8
165x3/strip/135x4
3. alternate front raises
20x8
25x8
4. bent-over raises
20x8
25x8
5. seated alternate curls
20x8
30x8
35x8
6. cheat BB curls
80x6
90x6
7. machine preacher curls
4x8
5x8
8. alternate incline hammer curls
25x8
25x8

30 min. Stairmaster bike (Fat Burner/level 5)

Going to buy a bike tomorrow so I can do my cardio in the morning. All meals were clean today except my post-workout gorge. Drinking more water, and less soda and shit.

 

[TRUEsoldier]

what are quarter deads??

but looks pretty solid bro, I havnt seen any kind of leg day for awhile though??

but maybe I missed something

Peace

 

[BlondBomber]

What up, Soldier? Quarter deadlifts are the same as rack lockouts or top deadlifts. I just set the pin on the lowest hole at my gym, which provides a motion that is just the lockout. I would go lower if the power rack had more holes.
Yeah, you are correct, I have been bitching out on the legs. Plan on hitting them hard tomorrow. Peace, brother.