Parabellum's Power Log v2

[Parabellum]

04 May 2008
Bench
bx20
bx20
135x10
185x8
225x6
275x3
315x1
345x2
345x1
tweaked bum shoulder x1 I felt something pop ... maybe a minor tear ... doesn't feel to bad.

2 boards
325x2
skipped the rest of the boards due to tweaking shoulder.

tri pushdowns
50x10x3sets

pulldows "w" bar
120x6
180x5
230x5
shoulder still feels funny....shutting it down for today.



10May2008
backyard

overhead press
bx20
95x10
115x10
shoulder feels better but still feels funny

bent over rows
135x10
225x10
275x6
315x5

trap bar deads
225x5
315x5
405x2

trap bar shrugs
225x10
315x10

curls - super set with rev curls
65x10 - 65x10
65x10 - 65x10
65x10 - 65x10


green band explosive pulldowns 3 sets of 20.


I am changing my workouts
Sat = bench/overhead press/ tri's
Sun = squats /curls
Wed = deads / back work

 

[Parabellum]

5 oct 2008 ME lower

GM's
bx10
135x10
185x3

squats with green band
135x5
225x3
add loooooooooose briefs
315x3
405x3
495x0 I can't get it out of the uprights evenly and walk it out. no spotters.
405x10
www.flickr.com/photos/...4960659240

www.flickr.com/photos/...971604701/

www.flickr.com/photos/...972449224/
How much tension is at the top?

rack pulls - above knee
225x3
315x3
405x3
add straps
495x3

hammer row - two arms
270x6
360x3

hammer rows - 1 arm
180x3 x r /x3 l
225x6 x r / x6 l


19 Oct 2008 - Back yard

bench press
bx30
95x20
135x15

3 boards
225x5

4 boards
275x3
315x3
365x3

super set tri/ bi
pushdowns 50 x15 125x15 125x15
peracher curls 50x10 100x2 50x10

wrist roller -arms stiff at shoulder level
20 x 2 - what a pump wow


26 Oct 2008 - back yard ME upper

bench press
bx30
135x5
add 4 board and shirt
225x3
change shirt- ipf katana
225x3
change shirt - ehpd
225x3
change shirt - blast
225x3
change shirt - single ragex
225x3
change shirt - ultimate
225x3
change shirt - phenom
225x3
I'm having trouble with my left shoulder and I was looking for a shirt that would keep my shoulder tight. No luck

close grip
135x10 - super slooooooooooooooow - I feel the tendon getting stuck on something.
135x3 - wider grip - - super slooooooooooooooow - not today
135x10 - narrow grip - - super slooooooooooooooow - these hurt less.
I think my left shoulder is acting up because I have not been lifting heavy for the last 2 years and the surrounding muscles are starting to get weak.

tri push downs
75x6
75x6
75x6

wide grip pullups
x6
med grip
x3
narrow
x3
I have no energy. I need to take a better care of my eating habits on the weekends. I am not taking on enough calories.


27 oct 2008 P90x kempo

28 oct 2008 - gym - de day, sort of, lol

cuff work to warm up the shoulders

hammer iso wide chest machine - at this point I am just looking for something that does not hurt. shoulder pain = don't do it.
90x20
180x10
270x10
360x5

hammer machine deads
180x5
270x5
360x5

dumbell shrugs
80 each arm x20
90 each arm x15
120 each arm x10
130 each arm x10
add straps
140 each arm x20
80 each arm x20

leg curls
45x20
90x10
135x8

tbar rows with mini band
45x10
90x10
135x10
180x8

cable shoulder rehab - 4 movements
internal rotation x20 each arm
external rotation x20 each arm
pull out the sword x20 each arm
cut some one in half x20 each arm
the last 2 are complements of the guru CT.

close grip bench super setted with nose breakers
bx10 / bx10
95x10 / 95x10
135x10 / 135x10

hammer curls
40 each arm x10
40 each arm x10

 

[b fold the truth]

Can't get the pics to pull up.

Did the bands feel like alot of tension?

I measured mine for bench last week. Put the bands on the empty bar, put a scale under it, place a 2x4 or anything else that is about the same length as from the scale to where your lockout is on the scale, put the bar on top of the 2x4, read the scale, subtract the bar weight.

 

[Parabellum]

02 nov 2008 Sun - gym

bench
bx25
95x20
135x20
185x6
225x6

add phenom - shirts 2-4 sizes too big for me
275x3
315x3
405x1
455x2

box squat
225x5
315x3
add looooooooooose breifs
405x1 shiznit I almost fell, lol scratch the box
495x3
585x2

shoulder work - rehab


04 nov 2008 - gym - birthday Smile

bench
bx20
135x20 med grip
135x20 narrow grip
135x20 wide grip

iso shoulder press
90x10
90x10
shouders are shot

iso mil press
90x10
shouders are shot

cable row
120x10
200x10
250x8

machine flyes
50x15
60x15
70x15

rev machine flyes
60x15
70x15
80x15

pullups
curls
lat raises


11/11 - hotel gym

bench machine
100x10
200x10
300x10
400x6



11/13 - hotel gym

bench machine
100x10
200x10
300x10
400x6

11/22 - backyard
bench press
135x10 -------damn the bar is coooooooooold
defrosting my hands x 1



28 Nov 2008

lazy machine deads
2p x10
4p x10
6p x10
8px10

rack deads
315x3
405x3
495x3
585x1
675x1
tweaked something near my neck by my clavicle.

machine traps
4p x 20
yup, screwed something up.
4p x 20

cable rows
120x10
180x10
210x6
250x6

rope tri pushdowns
2 sets
bd curls
3sets



I have been really busy these last few weeks

17 DEC 2008 - gym

bench press
bx50
95x10
135x10
185x10
225x10
After all this time off my left shoulder still hurts. :roll:
I'll see how it feels next shirt day.

leg press - new nautilus machine - weird rotation
270x10
450x6
630x6
810x6

seated cable rows
150x10
200x10
250x6

tri pushdowns
50x10
70x10
100x10

db curls
35e x 10
45e x 10


God Bless


20 Dec 2008 - time: 2130 - 2240 - Saturday - Gym

I've been sicks with strep throat, then a upper respaoriy infections and now a sinus infection. My diet stinks. I'm at 290lbs now. Today I ate 10 cranberry and macadamia nut cookies @ 1130, a small slice of lemon pie @1530 and 2 ham and cheese on rye sandwiches @ 2030. Where's the protein!!! I have to get back to my meat and veggie diet I feel the best on this type of diet.

raaaaaaaaw bench press
bx20
95x10
135x5
185x5
225x5
275x1
315x1
add looooooooooose super pheonom
405x2 no touch - wooooooooooow this is heavy - I as blown away at how heavy this felt. What's going on here
455x1 no touch
455x1 no touch - not my day today
405x5 touched the last 2 reps easy. I guess this is a pretty good rehab shirt since it's tupid loose. Should I be using a single ply shirt or should I stick to the super pheonom. what do you guys think?

My good shoulger (left)still hurts when benching, maybe a 3 but odd since I take so much time off. Maybe the area is getting weaker making the injury more noticeable.

seated hammer strength machine rows
two handed rows
180x6
270x6
360x3
switch to single arm rows
180x6 right
180x6 left
225x6 right
225x6 left

tate press (TP), rolling press(RP) and fly (F)super sets
20x10(TP) x10 RP x 10 F
30x10(TP) x10 RP x 10 F
40xx10(TP) x8 RP x 8 F

tri pushdowns with mini
50x15
50x15
50x15 feel the burn!


I need to add boards, hit the lats and triceps hard.


Merry CHRISTmas everyone! JESUS IS THE REASON FOR THE SEASON.

It makes my blood boil when I see how the satanists and brain washed masses of asses are removing Christmas all together from every facet of our daily lives via the media outlets. Brainwashed fools running around spittng out happy holidays in fear of OFFENDING someone. Give me a break. We as a people are in a sad state in the world today, slaughtering and mutilating people all over the world like in Africa, mothers killing their children, men raping boys and girls, gay marriage, wide spread drug and alcohol abuse, weird fetishes, sex changes, robbing, cheating, stealling, thugs beating up grandmothers, immoral/illegal behavior by our elected leaders, child molesters, etc.... Oh my God what are we doing. WHAT ARE WE DOING? Jesus save us.

And for the ignorant pukes who think a christmas tree is a relgious symbol I feel sorry for you.

MERRY CHRISTMAS!!!
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
Prepare for war!




21 Dec 2008 Sun - Gym

squats
135x10
225x10
315x10
405x10

db shrugs
75x20
100x12
120x12
140x10
150x12

hammer curls
45x10x2

tbar row machine
45x10
90x10
135x10
180x5
180x6




27 Dec 2008 - Sat - gym
1400-1510

bench press
bx20 wide grip
bx20 med
bx20 narrow
95x10
135x10
185x8
225x6
275x1
315x3
add single ply rage x and 4 boards
365x3
405x3
455x2
495x1

rack lock outs
495x1 hold for a few seconds
545x1 hold for a few seconds

lat pulldowns - wide grip
130x10
180x10
230x6
230x6

lat straight arm whatchamacallit
70x10
70x10

mini band tri pushdowns
50x20
70x20
100x12

Praise GOD!

 

[Parabellum]

9/21/09

bench press
bx20
95x10
135x10
185x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x10
total 28 reps

super set with bent rows
135x10
115x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x12
total 30 reps

barbell military press
bx10
bx10
-
55x5
65x5
-
75x5
75x5
75x5
75x5
75x5
75x5
75x10
total 35 reps

super set with pull downs on my 2 pulley rack attachment with make everything feel 100 lbs heavier.
125x20
145x10
-
170x5
170x5
170x5
170x5
170x5
170x5
170x5
total 35 reps

 

[Parabellum]

09/23/09 lower

squats - light weight
bx10
135x10
225x10
-
315x20
315x10
315x10
315x10
total 50 reps

super set - 1-2 min breaks
stiff leg deads- light weight
bx10
135x10
-
225x3
225x3
225x3
225x10
total 19 reps

My lower back is so shot that I had to sit down between sets and after my work out I had to sit down for 15 minutes before I could walk home.

How do I get my lower back into better shape? Sit ups

 

[Parabellum]

I am not really sure what I am doing. I have been injured in one form or another for the last 3 years from as my friend puts it " trying for a new world record every time I go to the gym" I thought that was the point. lol

I want to build a base and make sure my tendons and muscles can handle heavy weights. So I have been looking at volume programs. I found a 16 program that alternates monthly between high and low volume. Bodybuilding.com - Mike Mahler - No More Training Confusion: Enter The 16-Week Metamorphosis! I was thinking about using this as a conditioning program before I start a modified 5/3/1 westside program.

But am I wasting my time here. I can suit up and do the max effort work based on a 5/3/1 rep scheme and the assistance will be volume based. The equipment will protect me but will I build a base with it.

What are your thoughts?

 

[Parabellum]

screw it I'll build a base while going heavy. Starting next week

9/25

bench
bx10
95x10
135x10
185x8
225x5
255x1
275x1
295x1
315x6
135x25

seated press
b x 20
b x 20
b x 20

db rows
80's x 20
100's x 12
125's x 10
150's x 10

rope press downs
60x20
70x10
70x10

 

[Parabellum]

shoulder, upper back, and tri's in my back yard

 

[artificialaspirations]

great to see this going again. What was 2nd surgery about?

All the other vid links are broken, would you mind posting more?

What is height, weight age?