Fitness Log

[Tblock1]

Tuesday 12.08.09
Rock climbing 2 hours
2 glasses milk, 2 g l-glutamine, chug some orange juice

Warmup Bench (really worked on form, finally got leg drive down----I think.....)
45x15
95x8
115x6
135x5
185x1
205x1

Bench
1x1x255 PR
1x0x260
1x21x135 PR (could have gotten a couple more reps but I haven't worked above 6 reps on bench for a long time so the lactice acid buildup was so bad I had to stop)

Zercher Squats
1x5x135 warmup
2x8x205 PR (never done these before, felt good but killed my arms, some internal bleeding in right arm)

Front Squats
1x3x205 PR

Fuck yeah on the bench!!! I'm gonna change up my workout routine for bench now, not sure what I'm gonna do yet.

 

[JDid23]

nice PRs man!!

 

[Tblock1]

nice PRs man!!

Thanks dude! 255 was my goal on the bench when I was 170 (1.5x bw) but now I'm 186 no clothes so I'm gonna have to get 280

 

[Tblock1]

Friday 12/11/09
Back+ moderate shoulders

Bicycling 2 minutes 32 calories burned

Warmup
Stretching, 1x20x20's db bench

Lateral Raise
1x15x20's PR (strict form)

DB Shoulder Press
1x10x50's PR (techinically because I don't remember my old pr, pretty easy though)

Barbell Curl
1x10x65 (bar+50)

Deadlift (YEAH!!!)
1x10x135
1x5x205
1x3x255
1x1x315 (felt so easy)
1x1x355 PR
1x0x365 (total mental block on this one)
1x2x315 (grip issues today)

SLDL (adding 10 pounds a week)
1x8x255 PR
1x8x255 (grip started slipping)

Row
1x8x145 PR (form not quite as strict)
1x8x135 (strict)

Curl grip lat pull
2x8x160 PR

Good morning
2x8x145 PR

Military Press
5x5x125 PR

Comments:

My belt came in from John inzer's site (thanks to anyone reading this who recommended it), so I did deadlifts today. Felt way stronger, and blew through 355. Felt like I could finally go all out now that my back was protected. I had some major grip issues today though, especially on the 255x8 sldl. On the second set my thumbs were completely off the bar by the end and I was just cupping it in my fingers, so lucky it didn't fall.
-Military press keeps shooting up, yeah!!!
-Curl grip machine only goes to 160, so I'm going to have to start putting extra weight on it
-To put 365 on the bar I had to put 45's, 35's 25's 3 10's either side, and 5 5's either side. The bar looked ridiculous and I couldn't have got any more weight on it. I think I'm finally outgrowing my gym

-So happy about the belt!!!!!

 

[JDid23]

sick workout man... must feel great to PR on everything

 

[Tblock1]

sick workout man... must feel great to PR on everything

Yeah it was great the belt made me feel like a beast because it is super stiff and feels like a band of steel protecting my back!

 

[moya]

get some chalk for those deads... even if it breaks the rules... just keep it clean and to yourself and it shouldnt be an issue...

 

[Tblock1]

get some chalk for those deads... even if it breaks the rules... just keep it clean and to yourself and it shouldnt be an issue...

Yeah I have lots of chalk for rock climbing so I'm gonna use some of that next time, I just keep forgetting to bring it Lol it was ridiculous on that 2nd set of 255x8 sldl like I said by the end my fingers were barely gripping it. On the last grip I had like 2 fingers on it lol.

 

[Tblock1]

Saturday 12/12/09

Cardio .25 mile warmup
3 miles treadmill 23:34

Warmup Bench
45x10
95x10

Bench
1x24x135 PR

-Hard cardio for me as I've been sick this week
-Heart Rate hit 202 in last .25 mile
-Going to work on repping 135 to failure because I have been training the bench with such low reps that after about 10 I get such severe lactic acid buildup it feels like my arms are going to explode
-I'm really going to start to work more on more cardio....

 

[Tblock1]

Monday 12/14/09

Warmup Squat
45x10
135x5
205x3
225x1

Squat
1x1x285
1x0x305
1x0x295
2x3x255
1x1x270

Overhead Squat
1x5x45
1x1x95
1x2x95
5 singles at 95

Incline Bench
1x10x45
1x3x135
1x0x185 (really high angle, lowered after this)
1x1x185 PR
1x1x195 PR

Bench
1x10x185 PR

Squat
1x20x185 PR

Notes
-Really pissed about squats, they haven't gone up at all!
-Decided to start Bill starr 5x5 next week
-Overhead squats are fun and I definitely could have done more weight but my form was bad, my knees caved in every time, inspired to do these by andalite
-Gotta love those 20 rep squats though

More thoughts:
-Bench is decent
-Squat really weak
-Deadlift weak
-Military press weak
-I definitely want to start spedning some quality time on squats, I need to be squatting 2x bodyweight!!!!