Destroy:Erase:Improve -- PBs Training Journal

[Protobuilder]

Basement Day O' Fun

45 minutes on the ol' incline tredmill w/ 15 minutes of sprints included free of charge

Power Shrugs (shoulda' done 'em yesterday)

3 sets of 6x315
1 set of 5x315

BB Curls

6 & 5 x 95

Misc. close-grip bench work

 

[*Bunny*]

NICE squat pic in your profile! Good luck with your journal Train HARD!

 

[Tweakle]

yeah thats depth right there. Nice weight on the shrugs, you find the power shrug tears you up a lot more than the polite regualr version? I cant scratch my head the day after a shrug session

 

[Protobuilder]

LoL @ the pic in my profile. Unfortunately, that's not me. I wish it were but alas. I am weak. LoL

Tweakle -- Thanks for stopping by. Power shrugs are one of my favorite exercises, and I do 'em from a low hang position so they really are, IMO, a compound exercise. I grab the bar, chest high, shoulders back, set the lower back arch, and then shift the hips back, let the bar come down to just above the knees, then basically try and jump up and back, pulling explosively with the traps. I just love 'em. They hammer the traps like nothing else if you really focus on exploding w/ 'em, and they also hit my hams, lower back, and lats (lower in particular).

 

[*Bunny*]

LoL @ the pic in my profile. Unfortunately, that's not me. I wish it were but alas. I am weak. LoL

****BOOOOOOOOOOOOOOOOOOOOOOO***

j/k Happy logging .. done jacking your thread... for now ...

 

[Protobuilder]

Week 5, Tues. (workout 1)

Squats

warmups
5 sets of 5x165 (+5 from last week; difficult last sets)

Incline

5x95, 115, 135, 150
4x170 (lots of arch to get these . . . meh)
8x135 (backoff)

Row

5x95, 115, 135, 150
5x165
10x135 (backoff)

GMs

2 sets of 10x85 (changed my form completely; i was doing Zercher style and now I'm trying 'em w/ weight across shoulders like normal humans do)

Situps

15x10lbs.
2 sets of 15xBW (w/out weight, I feel 'em in the abs more)

After stalling at 173lbs. for 3 weeks, I finally shed 4 pounds this week. WTF? Oh well, I guess the cut is finally kicking in. Anyway, cals & carbs are low and I felt pretty wimpy today. I probably need to up my carbs a bit more on workout days, but I don't have a lot of cals to play with. Just trying to get my BF down to 10-12% and then I'll return to bulking like a proper man should. LoL

 

[Protobuilder]

Week 5, Thurs. (workout 2A)

Front squats

5 sets of 5x115 (moderate; 125 next time) (these are still a new movement but they feel great)

Push Press

5x75, 105, 125
4x140 (WTF? I got 5x145 last week)
5x140 (took a longer rest)

Deads

5x135, 185, 225, 250 (moderately difficult; 260 next week; PR = 5x270 so I'm on track; last week worried me b/c 240 felt very heavy)

Close-grip bench (shits & giggles b/c me triceps are shrivelling)

15x95
12x115 (this is boring & time-consuming, LoL so I quit and went on to . . . )

Deads/Clean Pull Bastardization (metabolic/fat burning!)

16x135
12x135

If you bust your ass, you can then eat crap like manicotti b/c of nutrient partioning and other fancy stuff, right? LOL That's the main reason I did the high rep deads at the end - so I could stuff my face w/ crap. LoL I'm following BiggT's cutting diet.

 

[Anthrax Invasion]

Proto, you can eat crap anyway - all that matters is calories dammit. If you're not eating too many excess cals, you won't add excess fat.

Manicotti is some good stuff. My grandma is hardcore Italian - I pronounce it as it's written, which is totally wrong, and I get a smack upside the head.

 

[Protobuilder]

Week 5, Sat. (workout 3)

Squats

warmups
5x185 (+5) (5 pounds away from my PR)
9x135 (backoff)

Incline

warmups
3 sets of 5x157.5
4x157.5
5x155

Rows

warmups
5 sets of 5x155

Close-grip bench (working arms is a pain but my tri's have shrunk)

15x95
12x115
8x115

Regular shrugs (power shrugs were hurtin' my rt. lat/scapula pretty bad)

3 sets of 12x225

GMs

3 sets of 5x95 (pretty easy; getting used to the new form)

 

[Protobuilder]

Week 6, Tues. (workout 1)

Squats

5 sets of 5x170 (+5 lbs) (very difficult)

Incline

warmups
4x170 (+2 reps rest-paused) (dammit . . . no progress from last week)
7x135 (backoff) (I need to go lighter here b/c I want 10-12 reps)
4x135 (ditto)

Rows

warmups
5x170 (+5) (10 lbs. from old PR)
12x135 (backoff)
8x135

Shrugs

10x315

GMs

6x95
6x95