Dan Chases Andy Bolton's Total; Fails Miserably - Page 12

danman77220 · 08-16-2007, 04:01 AM

Thursday, 8/15: Additional Bench Assistance

Speed Bench (15 second rests)

75x3
75x3
75x3
75x3
75x3
75x3
75x3
75x3
75x3
75x3

45 Degree Incline Press

135x5
145x5 <---PR+10lbs
155x5 <---PR+20lbs
150x5 <---PR+15lbs
150x4 (last rep assisted)

Seated OHP

95x10
105x10
115x7

30 Degree Incline Flies

30sx8
30sx8
30sx8

BB Rows (Body parallel to the floor)

135x5
145x5
155x5 <---PR?
165x3 <---PR
165x3 <---PR

- - -

Incredible DOMS from box squats yesterday. Tired. Bed.

**haiz69** · 08-16-2007, 12:34 PM

Those Inclines are nice! 20lb. PR!

danman77220 · 08-17-2007, 03:19 AM

lol thanks bro. Last time I tried BB incline for 5x5 I could barely get 135 5 times. That was about 3 months ago.

danman77220 · 08-17-2007, 03:26 AM

Thursday, 8/16: Light Cardio, Abs, Calves

10 minute walk on incline 10, speed 2.5

~55 cals burned

Seated Calf Raises (3 second contractions)

90x15
115x15
115x15
115x15
115x13

Decline Sit Ups

BWx15
+blue medicine ball (~15 lbs?)x12

Standing Calf Raises (3 second contractions)

150x5
130x12
130x12
130x12 (no 3 second contractions)

Hammer Strength Machine Crunch

10x10
40x15
60x6
50x10
50x8

*This machine is such a bitch

10 minute walk on incline 10, speed 2.5 + 5 minute cool-down, incline 7, speed 1.8

~71 cals burned

Total Cals Burned: ~123

- - -

Today was basically to kill time and I couldn't do anything else. Entire body is sore. I kept cardio short and slow, but rather intense. I got a good sweat going.

I have really weak abs methinks... I need to work on that.

danman77220 · 08-17-2007, 03:30 AM

What do you guys think about instead of doing deadlifts on Saturdays, I rotate them each week with my powercleans?

danman77220 · 08-18-2007, 12:30 AM

Friday, 8/17: Back, Biceps

Conventional Deadlifts

230x10 <---PR+5 reps lawl

*Saw the pointlessness of what I was doing, did something else

Barbell Curls

45x10
65x10

*I hate curling

Barbell Rows (body parallel with floor)

135x5
155x3
165x3

Cable Rows (weight = weight of plates)

110x10

- - -

Really lame day. I was gassed and just went along with what my friends were doing. I wanted to powerclean but we were doing the workout in my friends room so I couldn't really. So I used... ALL the weight and deadlifted today. I couldn't go heavy at all so I just gave up on it.

I'm switching to conventional deads again. Feel stronger. My grip has improved, and that was the main reason I switched to sumo anyway, because I didn't have to space my hands as far.

**haiz69** · 08-18-2007, 01:16 AM

High Rep Deads are fun. Talk about a back pump...

danman77220 · 08-18-2007, 06:07 AM

Got another urge to workout (and redeem todays uber shitty workout). So I did some lower body calisthenics which are always fun!!!!!!!!!!!!!!!!!!!!!!

8/17 Pt. II: Lower Body Calisthenics

ATG Bodyweight Squats

x25
x50

ATG Overhead Squats with broomstick

x30
x30

Burpees

x10

Lunges with huge footstool (for balance)

x10

and OI'm burnt. Time for bed.

Rog447 · 08-19-2007, 03:37 PM

Man those overhead squats are TOUGH....subscibed

!!

**romanaz** · 08-19-2007, 05:30 PM

I love Overhead squats. Drop down nice and quick and back up. Good core workout too.

danman77220 · 08-21-2007, 03:50 AM

Monday, 8/20: Squats

Box Squats off 13" Box

Barx5
135x5
180x5 <---PR+5 lbs
180x5 <---PR
180x5 <---PR
180x5 <---PR
185x5 <---PR+10 lbs

Front Squats (cross grip)

Barx3
135x3
165x3 <---PR+10 lbs
165x3 <---PR
170x3 <---PR+15 lbs

RDLs

175x5 <---PR+3 reps
175x4 <---PR+2 reps
175x5 <---PR

*On second set I felt a strange sensation in one of my right ribs on the way up from my fourth rep. I stopped just to be careful.

10 minutes brisk walk (speed 2.1) at steep incline (12.5)

~50 cals burned

- - -

Fantastic day. I've adopted the cross grip on my front squats. I just look more badass that way.

In all seriousness it's more comfortable for my wrists.

**romanaz** · 08-21-2007, 04:01 AM

Quote:

Originally Posted by danman77220

Monday, 8/20: Squats

Box Squats off 13" Box

Barx5
135x5
180x5 <---PR+5 lbs
180x5 <---PR
180x5 <---PR
180x5 <---PR
185x5 <---PR+10 lbs

Front Squats (cross grip)

Barx3
135x3
165x3 <---PR+10 lbs
165x3 <---PR
170x3 <---PR+15 lbs

RDLs

175x5 <---PR+3 reps
175x4 <---PR+2 reps
175x5 <---PR

*On second set I felt a strange sensation in one of my right ribs on the way up from my fourth rep. I stopped just to be careful.

10 minutes brisk walk (speed 2.1) at steep incline (12.5)

~50 cals burned

- - -

Fantastic day. I've adopted the cross grip on my front squats. I just look more badass that way.

In all seriousness it's more comfortable for my wrists.

if ur interested in doing the clean grip (which imo is better cuz you can drop it quicker), do some foam rolling on your lats, and everytime u train, take an empty bar, and hold it clean grip on the shoulders and force the elbows up as high as you can and hold it.

good stuff w/ the squats bro

danman77220 · 08-21-2007, 04:05 AM

Quote:

Originally Posted by romanaz

if ur interested in doing the clean grip (which imo is better cuz you can drop it quicker), do some foam rolling on your lats, and everytime u train, take an empty bar, and hold it clean grip on the shoulders and force the elbows up as high as you can and hold it.

good stuff w/ the squats bro

What is this foam rolling? I've seen the roll but I never understood how you use the damn thing.

And thanks, bro. Today made me feel great.

**romanaz** · 08-21-2007, 04:27 AM

search it @ t-nation (the foam rolling)

danman77220 · 08-22-2007, 01:32 AM

Tuesday, 8/21: Bench

Flat Bench

Barx10
95x5
145x3 (paused)
170x5 <---PR+5 lbs
175x5 <---PR+10 lbs
175x5 <---PR
175x5 <---PR
175x5 <---PR

CGBP

180x1+2
170x3
170x2+1

Decline Bench

160x5
170x5
185x3
190x1+1

Barbell Rows (body parallel to floor)

170x3 <---PR+5 lbs
170x3 <---PR
170x3 <---PR
170x3 <---PR

- - -

Pretty good day. I accomplished the 5x5 goal I had in mind, save for my first set. Wanted to get 175 for 5x5 but wasn't sure. Next time I'm going up to 180. CGBP wasn't what I expected. Thought I could get 180x3, but I didn't account for how burnt I was. BB rows were alright, but my form started to suffer near the end. I'm gonna stick to this weight for a while until I can get it down 100%. Good day altogether.

08-16-2007, 04:01 AM	#331
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Thursday, 8/15: Additional Bench Assistance Speed Bench (15 second rests) 75x3 75x3 75x3 75x3 75x3 75x3 75x3 75x3 75x3 75x3 45 Degree Incline Press 135x5 145x5 <---PR+10lbs 155x5 <---PR+20lbs 150x5 <---PR+15lbs 150x4 (last rep assisted) Seated OHP 95x10 105x10 115x7 30 Degree Incline Flies 30sx8 30sx8 30sx8 BB Rows (Body parallel to the floor) 135x5 145x5 155x5 <---PR? 165x3 <---PR 165x3 <---PR - - - Incredible DOMS from box squats yesterday. Tired. Bed. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-16-2007, 12:34 PM	#332
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 25	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Those Inclines are nice! 20lb. PR! __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-17-2007, 03:19 AM	#333
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. lol thanks bro. Last time I tried BB incline for 5x5 I could barely get 135 5 times. That was about 3 months ago. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-17-2007, 03:26 AM	#334
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Thursday, 8/16: Light Cardio, Abs, Calves 10 minute walk on incline 10, speed 2.5 ~55 cals burned Seated Calf Raises (3 second contractions) 90x15 115x15 115x15 115x15 115x13 Decline Sit Ups BWx15 +blue medicine ball (~15 lbs?)x12 Standing Calf Raises (3 second contractions) 150x5 130x12 130x12 130x12 (no 3 second contractions) Hammer Strength Machine Crunch 10x10 40x15 60x6 50x10 50x8 This machine is such a bitch 10 minute walk on incline 10, speed 2.5 + 5 minute cool-down, incline 7, speed 1.8* ~71 cals burned Total Cals Burned: ~123 - - - Today was basically to kill time and I couldn't do anything else. Entire body is sore. I kept cardio short and slow, but rather intense. I got a good sweat going. I have really weak abs methinks... I need to work on that. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-17-2007, 03:30 AM	#335
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. What do you guys think about instead of doing deadlifts on Saturdays, I rotate them each week with my powercleans? __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-18-2007, 12:30 AM	#336
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Friday, 8/17: Back, Biceps Conventional Deadlifts 230x10 <---PR+5 reps lawl Saw the pointlessness of what I was doing, did something else Barbell Curls* 45x10 65x10 I hate curling Barbell Rows (body parallel with floor)* 135x5 155x3 165x3 Cable Rows (weight = weight of plates) 110x10 - - - Really lame day. I was gassed and just went along with what my friends were doing. I wanted to powerclean but we were doing the workout in my friends room so I couldn't really. So I used... ALL the weight and deadlifted today. I couldn't go heavy at all so I just gave up on it. I'm switching to conventional deads again. Feel stronger. My grip has improved, and that was the main reason I switched to sumo anyway, because I didn't have to space my hands as far. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-18-2007, 01:16 AM	#337
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 25	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. High Rep Deads are fun. Talk about a back pump... __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-18-2007, 06:07 AM	#338
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Got another urge to workout (and redeem todays uber shitty workout). So I did some lower body calisthenics which are always fun!!!!!!!!!!!!!!!!!!!!!! 8/17 Pt. II: Lower Body Calisthenics ATG Bodyweight Squats x25 x50 ATG Overhead Squats with broomstick x30 x30 Burpees x10 Lunges with huge footstool (for balance) x10 and OI'm burnt. Time for bed. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-19-2007, 03:37 PM	#339
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Man those overhead squats are TOUGH....subscibed !!

08-21-2007, 03:50 AM	#341
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Monday, 8/20: Squats Box Squats off 13" Box Barx5 135x5 180x5 <---PR+5 lbs 180x5 <---PR 180x5 <---PR 180x5 <---PR 185x5 <---PR+10 lbs Front Squats (cross grip) Barx3 135x3 165x3 <---PR+10 lbs 165x3 <---PR 170x3 <---PR+15 lbs RDLs 175x5 <---PR+3 reps 175x4 <---PR+2 reps 175x5 <---PR On second set I felt a strange sensation in one of my right ribs on the way up from my fourth rep. I stopped just to be careful. 10 minutes brisk walk (speed 2.1) at steep incline (12.5)* ~50 cals burned - - - Fantastic day. I've adopted the cross grip on my front squats. I just look more badass that way. In all seriousness it's more comfortable for my wrists. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-22-2007, 01:32 AM	#345
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Tuesday, 8/21: Bench Flat Bench Barx10 95x5 145x3 (paused) 170x5 <---PR+5 lbs 175x5 <---PR+10 lbs 175x5 <---PR 175x5 <---PR 175x5 <---PR CGBP 180x1+2 170x3 170x2+1 Decline Bench 160x5 170x5 185x3 190x1+1 Barbell Rows (body parallel to floor) 170x3 <---PR+5 lbs 170x3 <---PR 170x3 <---PR 170x3 <---PR - - - Pretty good day. I accomplished the 5x5 goal I had in mind, save for my first set. Wanted to get 175 for 5x5 but wasn't sure. Next time I'm going up to 180. CGBP wasn't what I expected. Thought I could get 180x3, but I didn't account for how burnt I was. BB rows were alright, but my form started to suffer near the end. I'm gonna stick to this weight for a while until I can get it down 100%. Good day altogether. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log