danman77220

I was limited to LA Fitness today with no spotter, so I used a lot of machines/cables.

Shoulders/Tris

Smith Seated Shoulder Press (bar counted as 45 lbs)

95x10x1 (BTN)
135x7x1 (BTN)
135x8x2

Flex Military Press Machine

90x5
135x10x2

DB Front raises superset w/ DB side raises

20x10 both ways, x2

Dips

BWx10 <---PR
BWx5

Triceps Cable Extensions

50x10
65x3
57.5x5

The inside head of my tri is bulging. It's awesome. I didn't wanna strain myself too bad; I did back yesterday, so I didn't hit my shoulders too hard as I didn't wanna risk overtraining my traps. Also, I'm gonna start my new bench routine in 2 days, so I didn't wanna murder my tris. Just keep em fresh.

On another note, I think I'm responding well to low volume... perhaps better than high volume. Hmmm....

__________________
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

powerman2000

Nothing wrong with that.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

danman77220

No workout today, but heyyyyyyyyyy I finally updated my Venom log.

Lookin forward to my new bench workout tomorrow...

__________________
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

danman77220

Ok, so today was chest. I'm starting Spytech's HSAHT workout for my flat bench today.

Flat BB Bench (all sets of 150 done with ~60 seconds in between)

190x2 (last rep assisted)
150x3
150x3
150x3
150x3
150x3
150x3
150x3
-30 seconds-
150x3

Results

190x2= Failed
150x3x8= Accomplished

Incline BB Bench

140x5 (last 2 reps assisted)
135x5 (last 2 reps assisted)

Decline BB Bench

155x5 (last 2 reps assisted)
155x5 (last 2 reps assisted)

30* Incline Flyes

20x10
25x10
30x6 <--- PR

Extreme stretching with 50 lb. dumbbels for 52 seconds

Well, my chest feels like someone hit it with a sledge. I'm pissed though that I only got 190 once. I blame myself for having 2 continuous 36 hour days... yeah. My summers are ****ing crazy That and I did shoulders/tris 2 days 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

danman77220

FUCK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

So I haven't workout out in 2 whole days. I had to skip both my quad and back/bi workouts for various reasons. So today I was going to do some squats finally. I was really looking forward to doing the HSAHT program for my squat, and dong some leg press and calves. So it's about noon, I had just eaten my carbs and I'm all hyped up to go squat, and I call my friend who I'm going to the gym with and when he picks up he asks me if I could follow him to a garage to drop off his car, and then we'd go to the gym. So I said yeah, and it ended up being 14 miles away from my house. So I drive there, we get there, AND THE GUY IS ON LUNCH BREAK. So we sit there for about a half hour waiting for the guy so my friend can sign some papers and whatnot. So I'm totally not hyped anymore. So my friend calls him for the umpteenth time and he answers and says we can just leave the car there after all.



So I drive all the way back to my friends house, it's now been about 2 hours since I ate, he gets ready, and we get ready to go and I offer to give him a ride cuz I'm a cool guy. So we get to the gym, he starts benching, I go warm up for squats. I load up 240 and I'm feeling hyped up again. I do it twice, feel great, load up 200, do a couple sets and then.... my friend realizes he has to go to work in 45 minutes.

And he lives 30 away from his work.

And I'm his ride.

Because he left his car at his house.



So I have to leave in the middle of my workout, and give him a ride home. So my workout got ****ing trashed. I don't blame my friend, I just wish one of us had remembered he had work.

Anyway, here it is.

- - -

Squats

135x5
240x2
200x3
200x3
200x3
200x3
200x3
-took him home-

240x2: Accomplished
200x3x8: Failed

Aghsfnajsfnvg;kjasdfbviawebg[oaefnbvfn~!!@!!!!!

__________________
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

danman77220

Back/Tris

Hammer Strength Pullovers (Plate Loaded)

90x10
180x5 (6 second pause contractions)

Hammer Strength Iso-Lateral Pulldowns (Plate Loaded, underhand grip, 6 second pauses)

Dropset:
180x6
-no rest-
160x6
-~90 second rest-
140x6

Did a few rowing movements, but my bis were too shot to do anythign effective, so instead I did:

Rack Pulls (bottom hole, about 1" below knee)

135x5
225x5
245x3
265x1

Smith CGBP (Second notch, bench parallel with track, all triples done with a 5 second negative descent)

135x5
155x3
175x3 <---PR?
185x3 <---PR
205x0

Dips

BWx5
+10x5
+20x5 <---PR
+25x3 <---PR

Cable Pushdowns

57.5x10 <---PR
65x10 <---PR
72.5x4 <---PR

Thought I should get at least one more back thickness movement.

Hammer Strength Iso-Lateral Low Row (Plate loaded, 6 second pauses)

90x5 (Underhand)
110x5 (Overhand)
140x4 (Overhand, no pauses)

My arms are dead. lol my bis and forearms were really pumped and sore. I'm happy I stumbled upon doing paused contractions for my back workout, my lats, bis and forearms never got sore at all. Now there's no question they're getting hit HARD. I'm really surprised at this workout (and yesterdays) because I didn't even take my WTF Pump'd.

Rack pulls were ok, I'm not sure if I hit any PRs since I haven't done them in a couple months. They were the first deadlift-esque movement I've done in a long time because my lower back has irritated me whenever I try to do them. I felt something in my lower back today, but not really an irritation or pain, more like a stimulation. Nevertheless I called it quits after 265x1, as it was intensifying and I wanted to play it safe.

Surprisingly, I woke up with rather severe DOMS in my quads, glutes and hams, which made me really happy.

__________________
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

danman77220

GODDAMN everything is so sore! I can barely walk!

Awesome!!!

__________________
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

danman77220

Blah day.

Chest

Flat BB Bench

135x5
155x5
185x1
200x0 WTF?!?!?!?!
200x4 (all assisted)
170x5 (last 3 reps assisted)

DB Incline

55sx10x2

BB Incline

135x5
145x5 (last 2 reps assisted)

EZ Bar Curls

55x5
55x10

Didn't take my WTF Pump'd. Wasn't feelin it. Just woke up. I'm going back to 5x5. I'm tired of dickin around with different routines and I'm gonna just stick with what works for me.

BLAH.

__________________
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

danman77220

Squats

135x5
175x3
195x3
225x3
245x1... meh
155x10

Did a few sets on a couple diff. leg press machines, hated them all.

Seated Calf Raises (all reps done with 3 second contractions; less than 30 seconds between all sets)

90x10
135x10
90x10x5

Standing Calf Raises on Smith Machine (everything same as lest exercise)

135x10
225x10
275x10
315x4

Ran for a couple minutes. Running is def not best done after a grueling leg workout

I videotaped my 225 set with my phone, and I was really happy to find that I was going a few inches deeper than parallel.

__________________
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

romanaz

upload la video :-D

__________________

FDU Devils Weightlifting
85kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

danman77220

I've been trying to upload it but verizon is being gay I'll get it up eventually though.

Back/Tris

Hammer Strength Pullovers (Plate loaded)

90x20
140x8 (6 sec. pauses)

HS Iso-Lateral Pulldowns (Plate loaded, weight= per arm, 6 second pauses)

45x8 (6 sec pauses, single armed)
95x6 (6 second pauses, single armed)
-no rest-
85x3 (6 second pauses, single armed)
-~90 sec rest-
75x5 (6 second pauses, both arms at same time)

BB Rows (body at 45* angle)

85x8
105x8
115x8x2
120x8

CGBP

95x5 (3 sec negatives)
115x3 (3 sec. negatives)
135x3 (3 sec. negatives)
160x3 (3 sec. negatives)
165x5 (last 3 reps assisted, no timed negative)
165x3 (last rep assisted, 3 second negatives)

Skullcrushers

50x10
60x10
70x8 (last 4 reps assisted)

Assisted Hammer Grip Pullups

BW-90x8
BW-75x8 (last one sucked)
BW-75x6

HS Iso-Lateral Low Row (weight=per arm)

45x5 (6 second pauses)
50x8
55x8
60x8 (last rep paused ~6 seconds)

Painful workout lol. I finally grew a pair and made myself do some BB rows the right way. I usually just throw on like 135 and try doing it but my form always sucks and I can't do very many reps. I lowered the weight and concentrated on form and I was happy I did them. I'm doing them instead of t-bar rows from now on.

__________________
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

danman77220

Shoulders/Traps

Power Clean to Push Press

95x5 (just cleaned)
115x5x2
125x1
135x1 (lost some stability half way up, had to put my left foot back a bit)
135x1 (tried for a second press, no dice)

Coulda cleaned harder, but pressing was my main focus.

DB Seated Shoulder Press (back support below shoulder blades)

45sx10
50sx10 <---gotta be a PR
55sx8 (last 2 reps assisted) <---PR

Upright Rows

65x10
75x10
85x10 (last rep I had to hop a little)
95x6 (last rep I hopped a little)

DB Shrugs

70sx12x2 (last rep held as long as possible)
75sx8

Did some torso rotations on a Life Fitness machine

90x20 both ways
-no rest-
105x20 both ways

I'll probably do some more abs later. Really good day, it seemed to go pretty fast and I wasn't tired afterwards.

__________________
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

danman77220

Deadlifts

135x5
185x5
225x3
245x3
265x2
285x2
305x1
315x1

This was the first time I've dead lifted in about a month or two because my lower back has been irritating me, but this was the best deadlifting day I've ever had. So many things just went right.

1) My lower back didn't irritate me the entire time, even on my 315 pull.
2) I worked on my form. I arched my back. Before I would just kinda get stiff and explode up with it and my back was really rounded. I kept it tight and arched all the way up.
3) My traps are sore from deads for the first time.
4) My forearms are starting to get sore. That's a first also.

I think it was how I pyramided up that did it. On my working sets I only went up in 10-20 pound increments. I used to just like warm up with 135, then 225, then go to my working set. This was much more effective. It was fahkin great.

__________________
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

danman77220

Chest/Bis

Flat BB Bench

165x5x2 <---PR?
165x5 (last 2 reps assisted)
165x5 (last 3 reps assisted)
165x4 (last 3 reps assisted) :lol:

DB Hammer Curls (back against wall, reps = per arm)

25sx10
25sx10
25sx10
25sx8

Incline DB Bench

45sx10
50sx9
50sx9

Hammer Strength Preacher Curl Machine (Plate loaded, I stood up and leaned forward so it was a concentration curl)

25x8 (switched off arms)
30x8
60x8 (both arms)

My biceps hurt more than anything. First time back on 5x5 for benching and I think 165x5x2 could be a PR? My incline DB was hilarious, I did more on seated DB shoulder press 2 days ago. I jumped on the incline too soon, my bis were really pumped and it made me lose my focus. I was going more for hypertrophy on the bi workouts.

__________________
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