MASOCHISMUS: My Log From Hell

[moya]

here is my first attempt at a somewhat structured workout program and log...
Stats: 5'6 150 (148 wt. class)
Best DL: 479.5
Best SQ: 365 in power briefs
Best BNCH: 205 (weak point)
probably 10% BF
i am going to start a 5x5 routine with a couple added assist moves
i do competitive DL with the WABDL and my goal is to beat their CA state record of 512.5 ...the meet where i pulled the 479.5 i took a 4th attempt on 513.5 and had it off the ground a bit and lost it... that was a year ago... 2 weeks ago i had a meet and missed the 479... but i lost focus training for 6 months and now i need to get back on track...
i also may consider moving up a weight class to 165's... but that is not my most important goal at the moment...
todays workout
DL using belt... off the floor, deloading very briefly every rep
5x365
5x375
5x380
4x385
4x385
Box Squats off a low bench with knee wraps, power briefs and a belt (the briefs will be off on days i squat first)
5x225 easy
5x275
5x315
2x365 thank god for safety rack
5x315
Standing OHP raw
5x5 with 95lb... im going to get better at these... this was tough but i got my reps...
assist work for DL day:
Good Mornings
5x95
5x135
5x135
Rows (back flat)
3 sets 5x135
Pullovers
5x60 easy
5x70
5x80
3x85
...sat in steam room 15 min after workout and stretched out real good...
i will post diet for day later... now im at about 3500 cal and 250gm protien but i have 2 more meals to go...

 

[needtogetaas]

Hell yes.

 

[artificialaspirations]

subscribed

 

[moya]

yesterdays diet ended up being around 4050 cal., 255p 165f and 470carbs...
divided by about six meals... none realy clean but im in this for PL and i stay pretty lean natty anyway...
breakfast was two egg mcmuffins hashbrowns and milk (i normaly dont eat fast food but my son had a tball game and we were in a hurry)
shake for snack... 2 eggs, aminos, and a lot of waxy maize
lunch had salmon and a all natural root beer
during workout sipped a shake with aminos and waxy maize
post workout 1/2 a giant pizza
snack had 2 cups snickers ice cream
before bed had a shake with 2c whole milk 2 eggs and mass fuel (carbs and whey)
i know i eat a lot of fat... but fuck it it tastes good... on days i go to work i usualy take a rib eye... today we will by bbqing so hopefully i can eat more
i also consumed an endourush drink, b12 sublingual tab, about 10g glutamine, a red bull, glucosamine and some fish oil...

 

[Strongbow]

I'm in. Awesome dead bro at a buc fifty.

 

[moya]

I'm in. Awesome dead bro at a buc fifty.

i would consider it above average by far... but the world record in the IPF is 702... at my height i could probably never pull that at 148... but i would like to at least beat the CA WABDL record which is definately within reach... the WABDL world record is 617@148... i think ...i just dont know.., id like to say its possible... but it will definately take more structured training (ive been llifting for 5 years)...

needto: thanks for the plat!!!

 

[Strongbow]

i would consider it above average by far... but the world record in the IPF is 702... at my height i could probably never pull that at 148... but i would like to at least beat the CA WABDL record which is definately within reach... the WABDL world record is 617@148... i think ...i just dont know.., id like to say its possible... but it will definately take more structured training (ive been llifting for 5 years)...

needto: thanks for the plat!!!

Train HARD> Anything is Possible

 

[needtogetaas]

np bro

 

[SaiBoT]

In!!!

 

[moya]

yesterday i ate roughly the same calorie-wize... this morning im off to the power rack for bench, squats, rack pulls and maybe some lunges, dips and pullups...

 

[needtogetaas]

Good shit bro. Kill that shit. I fucking rocked the squats today.

 

[moya]

ok.... long night at work.... here was todays workout
bench
5x5 155 difficult but got all my reps ...this is wherr i need to improve most but i am finaly making some progress
front squats
5x135
5x155
5x165
5x175
5x185
rack pulls
on lowest setting slightly above knees
405x5
425x4
445x2... my cns said to give it a rest here.. no more deads for the week
assist moves
weighted dips
5x5 45 dumbell between legs
pushups off hanging rings with feet on box (deep)
3x10 bw
hypers
3x10 bw
barbell curl/wrist curl superset
2x6 60 2x10 60lb
goodmornings
8x95
2x7 135
lunges
one set 8 each leg 135

 

[iggy]

good shit bro.
you remind me of myself.
bench is my weak part.
squats i could do amazing numbers.

 

[moya]

today i ate 4369cal. 473carbs 188protien...snd a lot of fat.. i didnt take the time to add it up...
workout
squats
5x225
5x255
3x275 4th rep attempt was a fight that gravity won...
1x315 knee wraps and belt... ass in the bucket, hips under knees but probably not as low as some of you go
box squat off low bench (right at parallel for me) belt and wraps
2x315
6x275
15x225 (ditched the belt)
standing millitary press
5x65
5x85
3x105
3x100
4x95
bent over rows ...back flat with ground
5x5 135
assist moves
dumbell pullovers
5x70
5x80
2x90
cardio
step mill ,no hands on rails at all, level 10 for 10 min... about half the time doing double steps

 

[moya]

ok... i had 4 days off because of the holiday weekend... hit it hard today...
deadlifts
5x365
5x375
5x385 (i missed this last week, but also it was my 4th set as that week i did 380 first)
3.5x395 (the .5 was locked but i slightly hitched it)
1x405
1x405 (i did this set of a single extra because i couldnt get my reps on other sets... i will use a bit lighter weight next week)
standing millitary press (touching chest each rep)
5x5 95lb. ...easier than last week but still difficult... i did them in less time though)
assist work
dumbell pullovers
5x60
5x70
2x80
2x80
5x70 ... i was just so worn out from the deads ...
weighted dips
4x 50 dumbell between legs
5x 50
5x 50
4x 50
4x 50
pullups
5x bw
2x 25lb dumbell between legs
3x bw (all sets done from dead hang)
pushups
3 sets 10
tomorrow i will SQUAT!!!!

 

[moya]

squats (briefs, wraps and belt)
5x275
5x285
5x295
3x305
2x315
goodmornings
5x135
5x135
3x185
5x155
5x155
upright rows
5x5x95
10x95
deadlifts using all 25's to make bar rest lower on the floor
5x245
5x295
5x345
1x395
1x395
squats pt. 2
front squats
20x135
5x225
back squats off low bench
15x225
step mill cardio
level 10 15min. no hands... skipping steps about half the time

 

[needtogetaas]

looking good in here.

 

[moya]

wendsday
bench
5x95
5x135
5x155
4x165
2x175
closegrip supperset w/reg grip
4x135,4x135 no rest from last set
5x135,5x135 had rest
db pullovers
5x60
5x70
5x70
hyperextentions
3x10xbw
barbell curl cambered bar
standing
5x75
5x85
seated strict
3x75 no rest between sets and changing plates
pushups
20,15,12 bw

 

[moya]

ive been getting about 3500-4k cals daily...
im getting 1 0r 2 shakes a day..
shake
1-1.5c milk
3 whole eggs
amino acid complex 22,222mg
maize/trehalose carb blend 55g carbs
dash of kerns strawberry bannana nectar
water

 

[moya]

looking good in here.

i need a day off now...

 

[moya]

friday
deadlifts (3rd time this week)
1x405 belt
1x425 belt
2x405 belt
1x405 belt
1x405 belt sumo
10x315 no belt
4x365 no belt
1x405 no belt
dumbell rows
5x70 each side
5x80
5x90
5x100
10x100 (used cheater straps on this set only, my grip was fading)
goodmornings
3x5x135
thats it, tomorrow bench and squats then 2 days off is the plan, but somtimes that turns into 1 day off... ...see how i feel

 

[moya]

saturday
bench
5x135
5x155
1x175 had more in me but saved it for next set
1x185 ass just slightly came up a split second so technicly this is a fail
1x175
standing millitary
3x95
3x105
2x115 was hoping for 3...
db overhead extentions
5x70
5x80
weighted dips
5x45
5x45 db between legs... need to get a dip belt...
squats
atg all sets, no wraps or suit, did use belt, lower back is sore from all my deadlifting this week
5x135
5x185
5x225
3x245
1x265
front squat
5x135 atg as well...
12 min. step mill at level 12, no hands used at all, skipping steps about half the time, high knees in intervals as well...
pushups
1x33 reps
feet inclined pushups
1x10

 

[moya]

^^forgot to mention...
did 3 sets cable side crunches, 20, 12, 8 with 90, 100, 110 on stack
hanging twists
60,40 reps
i have been sitting in the steam room and stretching out in there after workouts...
ive been eating good 3-4k cal a day
supplements currently using:
glutamine
amino's
carb powder (waxy maize/theralose blend)
sublingual b12's

starting today...
lg sciences liquid masterdrol (ph)
Epihydroxyetioallocholan-17-one ethyl ester
Yohimbine HCL
i used this a littke over a year ago and like it, no bloating so i can stay in my wt. class, but i will drop a few bf% and get stronger... only bad side is it dries my joints so water intake will have to go up and use caution... plan on a 4wk. cycle, will do pct, possibly 6oxo, not sure what yet but i have time

 

[moya]

monday
deadlifts
no belt
5x315
5x365
2x405
missed 425 i was totaly off on my starting form, had it up 1/3 the way and realized from the position i was in it wasnt going to happen... i need to remember to keep my chest high, that is the only problem i ever have with my starting form
belt on
1x405
1x405
standing millitary press
5x95
5x100
5x105
3x115
couldnt get 115 again on next set but jerked it and did 3 reps to a depth that was still better than most guys at my gym
goodmornings
10x135
8x135
pendley rows
5x135
5x135
pullups
4x5xbw
db pullover
5x60
5x70
5x70
preacher curl w/cambered bar strict form
4x5x65

 

[moya]

tuesday
squats, briefs(suit w/ straps down) and belt
warmup
6x135
5x225
1x315
worksets
add straps up on suit and knee wraps
1x365
1x405 PR: this is my first time walking out 405, it was a little shakey walking out... got good depth, definately well below parallel... i hit a sticking point about 1/3 the way up ...struggled.. but it never made any downward travel...
i did use quite a bit of back... the bad news, im in a suit... the good news, i know a raw attempt will be successful within a month ...for sure
5x315 straps back down
off low bench
8x315
5x365
no bench, wraps or belt, atg
10x225
goodmornings
2x5x135
db bench press
8x50's
5x60's
3x70's no liftoff
5x65's
2x70's w/liftoff
dips
8xbw
5x45
5x45
15xbw
wrist curls
2x20x45
feet inclined pushups 20 reps
off tomorrow...

 

[moya]

yesterday i did some light back work...
pullups from dead hang
12,8
deep dips
15, 15
db pullovers
5x60
5x70
5x80
2x90
db one arm rows
5x80's
5x100's
goodmornings
2x8x135
pendlay rows
2x5x135

today i did...
bench
5x5x160 got all my reps... last time i did 5's of the same weight for all sets it was 155 and this was a bit easier and i had less rest...
squats all raw atg
5x135
5x185
5x225
1x275 went smooth
missed 295... wtf...
added belt and aced it... 1x295
side cable crunches
12x100 ea side
8x110
hypers
10xbw slow and concentrating
10x45
10xbw
15 pushups in steam room waiting for it to heat up....
tomorrow night i DEADLIFT