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BlondBomber
New member
I just caught that shit. My friend put that shit in my post when I was using the bathroom. What a create guy! 
BlondBomber's Training Log
- Thread starter BlondBomber
- Start date
BlondBomber
New member
Yesterday.
AM: treadmill, 30 min./4 mph
PM: chest/biceps/forearms
1. incline bench press
45x10
95x10
135x5
185x1
205x5
225x3 (I wanted to get 5, but it wasn't in the cards)
2. supine DB press
90x6
100x6
3. high incline flyes
35x8
45x8
4. DB pullovers
40x8
60x8
5. EZ-bar curls w/arm blaster
25x10
45x10
75x6
95x5+1 cheat
6. incline DB curls
35x8
40x5+1 cheat
7. standing concentration curls
20x8
30x8
8. strict hammer curls
25x12
3x11+1 cheat
Pretty good workout. Still thinking I am resting too long between sets, definately going to bring a stop watch today. I wanna shoot for 2 minutes between sets, maybe 3 for compound movements.
As a side note, size 36 pants are becoming baggy for me each week. When I was my fatest in my life, 40 were tight, and last time I tried to cut down, got down to fitting into 36's.
1: 8whites/2yolks, 5 pieces turkey bacon
2: rice bowl w/chicken
3: Met-RX protein bar
4: 8 oz. Gatorade, protein shake
5: 1 chicken breast, sautteed potato, salad
6: 1 chicken breast
AM: treadmill, 30 min./4 mph
PM: chest/biceps/forearms
1. incline bench press
45x10
95x10
135x5
185x1
205x5
225x3 (I wanted to get 5, but it wasn't in the cards)
2. supine DB press
90x6
100x6
3. high incline flyes
35x8
45x8
4. DB pullovers
40x8
60x8
5. EZ-bar curls w/arm blaster
25x10
45x10
75x6
95x5+1 cheat
6. incline DB curls
35x8
40x5+1 cheat
7. standing concentration curls
20x8
30x8
8. strict hammer curls
25x12
3x11+1 cheat
Pretty good workout. Still thinking I am resting too long between sets, definately going to bring a stop watch today. I wanna shoot for 2 minutes between sets, maybe 3 for compound movements.
As a side note, size 36 pants are becoming baggy for me each week. When I was my fatest in my life, 40 were tight, and last time I tried to cut down, got down to fitting into 36's.
1: 8whites/2yolks, 5 pieces turkey bacon
2: rice bowl w/chicken
3: Met-RX protein bar
4: 8 oz. Gatorade, protein shake
5: 1 chicken breast, sautteed potato, salad
6: 1 chicken breast
JohnRobHolmes
Well-known member
hahaha!!! thats awesome. i was wondering what the hell it had to do with the rest of your lifting....
BlondBomber
New member
AM: 30 treadmill, 30 min./4mph
PM: back/calves
1. hook-grip pulldowns
6x15
8x10
11x8
12x8
2. BB rows
185x8
205x8
3. Ronnie T-bar rows
90x10
135x10
4. Nautillus compound rows
90x10
180x10
5. V-bar pulldowns
11x10
12x10
6. DB shrugs
80x10
90x10
7. Smith-press calf raises on wood block
105x20
195x15
8. seated calf raises
90x15
115x15
Good workout. Trying to up the reps, trying something different. No deads because I have to workout Mon.-Thurs. because I am out of town this weekend. More of a pump, obviously, felt good.
1: chicken breast
2: 8whites/2yolks, 1 sautteed potato, 5 pieces turkey bacon
3: small steak
4: 8 oz. Gatorade, protein shake
5: sushi
6: 1 can tuna
(possibly) 7: 1 can tuna
PM: back/calves
1. hook-grip pulldowns
6x15
8x10
11x8
12x8
2. BB rows
185x8
205x8
3. Ronnie T-bar rows
90x10
135x10
4. Nautillus compound rows
90x10
180x10
5. V-bar pulldowns
11x10
12x10
6. DB shrugs
80x10
90x10
7. Smith-press calf raises on wood block
105x20
195x15
8. seated calf raises
90x15
115x15
Good workout. Trying to up the reps, trying something different. No deads because I have to workout Mon.-Thurs. because I am out of town this weekend. More of a pump, obviously, felt good.
1: chicken breast
2: 8whites/2yolks, 1 sautteed potato, 5 pieces turkey bacon
3: small steak
4: 8 oz. Gatorade, protein shake
5: sushi
6: 1 can tuna
(possibly) 7: 1 can tuna
BlondBomber
New member
On Thursday.
Delts/Triceps
1. DB military press
30x10
40x10
60x8
70x8
2. one-arm side laterals
20x8
30x8
3. twisting alternate front raises
25x8
35x8
4. reverse pec-deck
100x8
130x8
5. false-grip pushdowns
5x15
12x8
14x8
6. standing EZ-bar ext.
75x8
95x8
7. reverse one-arm pushdowns
4x8
6x8
30 min. bike
Delts/Triceps
1. DB military press
30x10
40x10
60x8
70x8
2. one-arm side laterals
20x8
30x8
3. twisting alternate front raises
25x8
35x8
4. reverse pec-deck
100x8
130x8
5. false-grip pushdowns
5x15
12x8
14x8
6. standing EZ-bar ext.
75x8
95x8
7. reverse one-arm pushdowns
4x8
6x8
30 min. bike
BlondBomber
New member
Bench Assistance
1. close-grip bench press
45x10
95x10
135x5
185x5
225x5
235x5
2. rolling-back DB ext.
30x10
30x10
30x10
3. lat machine pushdowns
4x10
4x10
4x10
4. BB curls
65x10
85x10 (last 2 cheat)
5. hammer curls
30x10
30x10
Back from a short break. Gonna try and get my #'s up hopefully. Off to eat.
1. close-grip bench press
45x10
95x10
135x5
185x5
225x5
235x5
2. rolling-back DB ext.
30x10
30x10
30x10
3. lat machine pushdowns
4x10
4x10
4x10
4. BB curls
65x10
85x10 (last 2 cheat)
5. hammer curls
30x10
30x10
Back from a short break. Gonna try and get my #'s up hopefully. Off to eat.
BlondBomber
New member
1
Last edited:
BlondBomber
New member
On Sunday.
Deadlift Assistance
1. raw bench squats (bench at parallel for me)
45x10
135x10
225x5
275x5
315x5
Could have hit 335 for 5, but I went raw, so I called it.
2. pullthroughs
stackX10
stackx10
stackx10
3. calf raises
90x15
135x15
160x15
4. side bends
70x15
70x15
70x15
Good, short workout. I speculate that my lifts will go up just from my elimination of all of the isolation lifts that I was doing before. Since my workouts are going to be shorter, I am going to try and get the intensity to an even higher level because I will not have to sustain it as long as before.
Deadlift Assistance
1. raw bench squats (bench at parallel for me)
45x10
135x10
225x5
275x5
315x5
Could have hit 335 for 5, but I went raw, so I called it.
2. pullthroughs
stackX10
stackx10
stackx10
3. calf raises
90x15
135x15
160x15
4. side bends
70x15
70x15
70x15
Good, short workout. I speculate that my lifts will go up just from my elimination of all of the isolation lifts that I was doing before. Since my workouts are going to be shorter, I am going to try and get the intensity to an even higher level because I will not have to sustain it as long as before.
BlondBomber
New member
Yesterday.
Maximum Effort Bench Press
1. raw-pause bench (middle finger on ring)
45x10
95x10
135x5
185x1
225x1
245x1
275x1 PR!
2. low-incline DB press
70x6
80x6
90x6
3. DB military press
40x8
50x8
60x6.5+.5forced
4. high rows
12platesx10
13platesx10
14platesx10
5. standing cable crunches
12platesx15
13platesx15
14platesx15
PR on bench press! I have never trained heavy without a shirt, but I just in there and pushed it. I guess I have to start somewhere. A little work on technique and bar placement will help me alot. My goal is at a 315 raw at the WABDL competition.
Brought a stop watch, 3 minutes between benches, 90 second for everything else, except abs which I rested 1 minute for.
Maximum Effort Bench Press
1. raw-pause bench (middle finger on ring)
45x10
95x10
135x5
185x1
225x1
245x1
275x1 PR!
2. low-incline DB press
70x6
80x6
90x6
3. DB military press
40x8
50x8
60x6.5+.5forced
4. high rows
12platesx10
13platesx10
14platesx10
5. standing cable crunches
12platesx15
13platesx15
14platesx15
PR on bench press! I have never trained heavy without a shirt, but I just in there and pushed it. I guess I have to start somewhere. A little work on technique and bar placement will help me alot. My goal is at a 315 raw at the WABDL competition.
Brought a stop watch, 3 minutes between benches, 90 second for everything else, except abs which I rested 1 minute for.
BlondBomber
New member
Maximum Effort Squat/Deadlift
1. squats w/old Inzer single ply suit (more like a singlet)
45x10
135x10
225x5
315x1 (belt)
405x1 (belt/light wraps) PR@220!
455x1 (belt/medium wraps) PR@220!
475x1 (belt/medium wraps) PR@220!
2. shouler-width stance full-ROM GM's
135x5 (loose belt)
225x5 (loose belt)
315x5 (loose belt)
3. rack DB rows
90x8
95x8
100x8
4. weighted sit-ups
bw+50x15
bw+50x15
bw+50x15
Best squat workout ever! I squatted 380 when I pulled 500 @198 when I was coming off solid PR training. I hit 500@245 earlier this year when I was PLing for a while. 475@220, after coming off a bodybuilding program gives me hope. I guess doing 5 rep box squats keep some strength up. I think I could hit 500 in a couple weeks, I need to get used to heavy ass weights again. My goal is 600@220, but my bodyweight might go up by then because as an endomorph, I gain weight easily. Shit, now I remember how fun PLing is!
1. squats w/old Inzer single ply suit (more like a singlet)
45x10
135x10
225x5
315x1 (belt)
405x1 (belt/light wraps) PR@220!
455x1 (belt/medium wraps) PR@220!
475x1 (belt/medium wraps) PR@220!
2. shouler-width stance full-ROM GM's
135x5 (loose belt)
225x5 (loose belt)
315x5 (loose belt)
3. rack DB rows
90x8
95x8
100x8
4. weighted sit-ups
bw+50x15
bw+50x15
bw+50x15
Best squat workout ever! I squatted 380 when I pulled 500 @198 when I was coming off solid PR training. I hit 500@245 earlier this year when I was PLing for a while. 475@220, after coming off a bodybuilding program gives me hope. I guess doing 5 rep box squats keep some strength up. I think I could hit 500 in a couple weeks, I need to get used to heavy ass weights again. My goal is 600@220, but my bodyweight might go up by then because as an endomorph, I gain weight easily. Shit, now I remember how fun PLing is!
