Please Scroll Down to See Forums Below PolishHammer1977
New member
Nice layout man. Looks to be a lot of volume and very hard core.
If you don't mind me asking;
What are "front raises" doing in there?
If you don't mind me asking;
What are "front raises" doing in there?
Training log
- Thread starter Parabellum
- Start date
Parabellum
New member
PolishHammer1977 said:
Just trying to do a little extra delt work. I ran out of steam and skipped the side ones.
Parabellum
New member
Thanks Big W and IBench!
10/18/03 Shirt "less" day
Close Grip Bench (Pinky on the rings)
135 x 5
225x 3
275 x 3
315 x 3
365 x 2
4 Board Press (Pinky on the rings)
365 x 3
405 x 3
425 x 2 <---3rd rep went up only a little, and then I had to roll it off the boards, which are bunged corded to me. Once I hit the end of the boards they tend to shoot out. This time it popped me in the balls. Not hard though.
1st rep was touch and go, 2nd was sunk.
435 x 1 t/g <-- I have to stop being intimidated and sink the boards.
435 x 0 sunk it to nowhere.
3 Board Press (Pinky on the rings)
315 x 3
365 x 2
385 x 1
405 x 1
Rack Lockouts (Pinky on the ring)
315 x 3
405 x 3
495 x 3
545 x 1
555 x 1
565 x 0
565 x 0
Completely forgot about staggering my grip.
Some mini pushdowns.
Called it a day.
10/18/03 Shirt "less" day
Close Grip Bench (Pinky on the rings)
135 x 5
225x 3
275 x 3
315 x 3
365 x 2
4 Board Press (Pinky on the rings)
365 x 3
405 x 3
425 x 2 <---3rd rep went up only a little, and then I had to roll it off the boards, which are bunged corded to me. Once I hit the end of the boards they tend to shoot out. This time it popped me in the balls. Not hard though.
1st rep was touch and go, 2nd was sunk.435 x 1 t/g <-- I have to stop being intimidated and sink the boards.
435 x 0 sunk it to nowhere.
3 Board Press (Pinky on the rings)
315 x 3
365 x 2
385 x 1
405 x 1
Rack Lockouts (Pinky on the ring)
315 x 3
405 x 3
495 x 3
545 x 1
555 x 1
565 x 0
565 x 0
Completely forgot about staggering my grip.
Some mini pushdowns.
Called it a day.
Parabellum
New member
10/21/03 Raw Day
Raw Bench Index finger on the rings
135 x 5
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3 <-- rushed the last one and didn't touch, did some funky row thingamajig centimeters froom my chest.
375 x 2, fought the 3rd reps towards the top for what seemed forever then stapled myself.
335 x 5 Just remebered about staggering my grip. Felt pretty good.
3 Board Press Pinky on the ring
335 x 3
365 x 3
385 x 2
405 x 0 stapled, rolled it off.
2 Board Press Pinky on the ring
315 x 3
335 x 2
355 x 1
365 x 1
385 x 1
Raw Bench Index finger on the rings
135 x 5
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3 <-- rushed the last one and didn't touch, did some funky row thingamajig centimeters froom my chest.
375 x 2, fought the 3rd reps towards the top for what seemed forever then stapled myself.
335 x 5 Just remebered about staggering my grip. Felt pretty good.
3 Board Press Pinky on the ring
335 x 3
365 x 3
385 x 2
405 x 0 stapled, rolled it off.
2 Board Press Pinky on the ring
315 x 3
335 x 2
355 x 1
365 x 1
385 x 1
Parabellum
New member
10/23/03 I screwed this one up pretty good.
Squats (goal 335 x 9 reps)
135 x 10
225 x 10
335 x 9
I should learn to f*cking warm up. Tweaked my back again.
SLDL
135 x 8
225 x 8
315 x 2 damn it.
315 x 2 damn it, back fried.
Back's hurting just bending over a 1/4 of the way. Sh!t , f^ck. Iwas healing nicely even started deadlifting again. I wasted a workout and now have trouble walking for long distances. 4 months wasted. I'll be back, smarter.
Rows,
135 x 1 uh, no
Reverse grip pulldowns
nope
V handle pulldowns
120 x 8
180 x 8
210 x 8
250 x 1 duh.
Tri ext to chin
b x 8
95 x 8
135 x 8
Rope Pushdowns w/ a great split
50 x 8
60 x 8
70 x 8
R delts
120 x 8 Can barley hold on due to elbows acting up.
I'm a walking mess, elbows, wrists, foreams and now my lower back is killing me.
I was taking motrin and naproxin for relveive my symtopms, but I read somewhere that I am doing more harm then good. YOU wnat the muscle inflamtion becasue it helps heal the problem.
I took a mega dose of Glucosamine 3000mg / Chondroitin 2400mg and two melatonin and passed out.
Squats (goal 335 x 9 reps)
135 x 10
225 x 10
335 x 9
I should learn to f*cking warm up. Tweaked my back again.
SLDL
135 x 8
225 x 8
315 x 2 damn it.
315 x 2 damn it, back fried.
Back's hurting just bending over a 1/4 of the way. Sh!t , f^ck. Iwas healing nicely even started deadlifting again. I wasted a workout and now have trouble walking for long distances. 4 months wasted. I'll be back, smarter.
Rows,
135 x 1 uh, no
Reverse grip pulldowns
nope
V handle pulldowns
120 x 8
180 x 8
210 x 8
250 x 1 duh.
Tri ext to chin
b x 8
95 x 8
135 x 8
Rope Pushdowns w/ a great split
50 x 8
60 x 8
70 x 8
R delts
120 x 8 Can barley hold on due to elbows acting up.
I'm a walking mess, elbows, wrists, foreams and now my lower back is killing me.
I was taking motrin and naproxin for relveive my symtopms, but I read somewhere that I am doing more harm then good. YOU wnat the muscle inflamtion becasue it helps heal the problem.
I took a mega dose of Glucosamine 3000mg / Chondroitin 2400mg and two melatonin and passed out.
Parabellum
New member
10/25/03 shirt will be in in about 2 weeks day
I used elbow sleeves today; they did not alleviate the pain but made it more bearable. Forearms stopped bothering me.
Close Grip Bench Pinky on the ring
b x 10
b x 10
135 x 5
185 x 3
25 x 3
275 x 3
315 x 3
345 x 3
365 x 3
375 x 2 , failed on 3#.
4 Board Press Pinky
365 x 3
405 x 3
425 x 3
435 x 0
Rack lockouts Pinky
405 x 3
495 x 3
545 x 1
565 x 0
565 x 0
I used elbow sleeves today; they did not alleviate the pain but made it more bearable. Forearms stopped bothering me.
Close Grip Bench Pinky on the ring
b x 10
b x 10
135 x 5
185 x 3
25 x 3
275 x 3
315 x 3
345 x 3
365 x 3
375 x 2 , failed on 3#.
4 Board Press Pinky
365 x 3
405 x 3
425 x 3
435 x 0
Rack lockouts Pinky
405 x 3
495 x 3
545 x 1
565 x 0
565 x 0
Parabellum
New member
10/26/03 Deadlift day.
Deadlift warmup
135x3
OK no deadlifting today. LWR back.
Bent over rows
bx8
135x8
185x8
225x8
Arched back GM ( Just to stretch the lwr back)
bx10
bx10
95x8 painfull
Underhand grip pulldowns
60x8
100x8
120x8
160x8
damn forearms
Rear delt pec deck
60x8
10x8
120x8
160x4
Tri ext to chin w/straight bar
bx8
95x8
135x8
145x5
I'm falling apart. Taking a week off to heal.
10/28/03 Off
10/30/03 Off
Goign back to business on Saturday.
Deadlift warmup
135x3
OK no deadlifting today. LWR back.
Bent over rows
bx8
135x8
185x8
225x8
Arched back GM ( Just to stretch the lwr back)
bx10
bx10
95x8 painfull
Underhand grip pulldowns
60x8
100x8
120x8
160x8
damn forearms
Rear delt pec deck
60x8
10x8
120x8
160x4
Tri ext to chin w/straight bar
bx8
95x8
135x8
145x5
I'm falling apart. Taking a week off to heal.
10/28/03 Off
10/30/03 Off
Goign back to business on Saturday.
Parabellum
New member
11/01/03 Raw bench Day
Some peeps from here came down to train today. Awesome workout. Nice people! They are going to compete on Nov 22nd also and looks like everyone is right on track.
"I feel like I have springs in my arms." Everything flew up, that week off paid off.
Raw bench press Index finger on ring
bx8
135 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3
385 x 2, failed on #3.
4 board press Pinky on the ring.
365 x 3
405 x 3
445 x 0 moved it up an inch, too heavy
425 x 3 easy
Rack lockouts
various #'3 from 2 different heights.
Overall a awesome workout. Looks like I'm right on track for Nov 22nd.
Some peeps from here came down to train today. Awesome workout. Nice people! They are going to compete on Nov 22nd also and looks like everyone is right on track.
"I feel like I have springs in my arms." Everything flew up, that week off paid off.
Raw bench press Index finger on ring
bx8
135 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3
385 x 2, failed on #3.
4 board press Pinky on the ring.
365 x 3
405 x 3
445 x 0 moved it up an inch, too heavy
425 x 3 easy
Rack lockouts
various #'3 from 2 different heights.
Overall a awesome workout. Looks like I'm right on track for Nov 22nd.
Parabellum
New member
11/05/03 Little test day
Raw Bench Press (Index)
b x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1 PR
415 x 1 PR
4 board press (pinky's)
405 x 3
425 x 3
445 x 1 failed on #2
Some shrugs.
Raw Bench Press (Index)
b x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1 PR
415 x 1 PR
4 board press (pinky's)
405 x 3
425 x 3
445 x 1 failed on #2
Some shrugs.
Parabellum
New member
11/8/03 - Missed WO 
11/11/03 Raw Day
Bench Press (index)
B x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 2
4 Boards (pinky)
315 x 3
365 x 3
405 x 3
425 x 3
445 x 1
455 x 0
3 Board Press (pinky)
315 x 3
365 x 2, failed on #3 then got it up.
405 x 1
Seated Machine rows 4
90 x 6
180 x 6
270 x 6
360 x 6
450 x 6
11/11/03 Raw Day
Bench Press (index)
B x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 2
4 Boards (pinky)
315 x 3
365 x 3
405 x 3
425 x 3
445 x 1
455 x 0
3 Board Press (pinky)
315 x 3
365 x 2, failed on #3 then got it up.
405 x 1
Seated Machine rows 4
90 x 6
180 x 6
270 x 6
360 x 6
450 x 6
