danman77220

Tuesday: ME Deadlifts

Sumo Deads (I decided to test these out for the first time)

135x5 (2 conventional, 3 sumo)
225x1
275x1
305x1
315x1
320x1 <---PR for a working set (however, I had to jerk it a bit)
315x1 (hard)
285x2 <---PR
275x3 <---PR

BB Lateral Lunges (60 second rests)

60x8/8 <---PR+5 lbs
60x8/8 <---PR+5 lbs
60x8/8 <---PR+5 lbs

Cable Abduction (60 second rests)

15x12/12 <---PR+4 reps
15x10/10 <---PR+2 reps
15x8/8

Sumo SLDL

185x7 <---PR+5 lbs and 2 reps
195x5 <---PR+15 lbs
205x5 <---PR+25 lbs

BB Rows (body at roughly 30 degrees)

135x3 (parallel) <---PR+5 lbs
140x5 <---PR+10 lbs and 2 reps
140x5 <---PR+10 lbs and 2 reps

Seated DB Preacher Curl

30x7/7
35x6+1/6+1 <---PR+5 lbs
35x6+1/6+1 <---PR+5 lbs

- - -

Holy shit.

I hit PRs on every single exercise... Sumo pulls were nice. First time doing normal deads with a sumo stance. I like them more than conventional. I'm going to rotate them in often from now on. It's hard for me to get form right on lateral lunges... they're just awkward. I think I'll get better with time though.

I can't believe these PRs... it's crazy. The weight and reps just kept flying up. This is 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

Thursday, 7/12: ME Pressing

Didn't have a spotter today so I did some power rack work.

ME Concentric Flat Bench (bar starting 2-3" off chest, all reps deloaded)

135x3
155x1
175x1 <---Base PR
185x0
175x1
175x0
155x3
145x4.5 (last rep failure)

Rack Lockouts

135x1
185x3
205x3
225x1 <---Base PR

Decline DB Bench (60 second rests)

60sx11 <---PR+3 reps
60sx6
60sx2

Seated Side Laterals (30 second rests)

15sx15
15sx10
15sx12 (standing)

Wide Grip Pulldowns (60 second rests)

105x12 <---PR+5 lbs and 2 reps
110x12 <---PR+10 lbs and 2 reps
115x12 <---PR+15 lbs and 2 reps

Yates Rows

125x8 <---PR+10 lbs
125x9.5 (last rep fail) <---PR+10 lbs and 1.5 reps
125x8 <---PR+10 lbs

- - -

Rack work was fun, but a bitch. My sticking point is right off the chest so I wanted to work on that. Meant to do full ROM flat bench and CGBP for my ME work and tris but like I said, no spot. Lockouts are really fun. I'm only dissapointed because I wanted to do get in one more full ROM ME flat bench session before I switched things up. But meh, what can you do. I'm going to do concentric flat and lockouts for one more week then switch to incline and probably incline CGBP. Those should be safe and easy to set up in a power rack.

Pressing strength with decline DB is weak... I got a PR on the first set but the last 2 didn't meet last weeks PRs. Same with side laterals, I didn't meet some of the PRs. I think the rack work really wore my upper body out. That and getting 60 lb dumbells up on a decline bench with no help is the biggest pain in the ass EVER.

My back is gaining a ton of strength... which surprises me since I'm working it out 4x a week. Makes me happy though, I want a massive back more than anything.

I'd give it 7/10 altogether.

I predict some vomiting after tomorrows workout... ME squats.

__________________
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

No squatting last Friday. This saddens me.

It's all good though. The reason was that my family and I went to California at 7:00 AM and my gym opens at 6. So there wouldn't have been a way for me to go and get ready. I don't care how old you are, Disneyland > Life

I've stopped "cutting," per say. I'm no longer going to stress over my calories in order to lose weight. Given my new goals and program, I need to eat more. I'm not going to do the "see food" diet, but I will be eating more carbs and the like. Plenty of protein of course.

There is also something else in my future which makes me want to steer away from cutting now. As some of you know, I have pectus excavatum.

Pectus Excavatum

I don't have it as bad as most, but it is definitely noticeable. It doesn't normally hurt or anything, but it just looks terrible, there's no way around it. I could never have the physique I wish to attain with it. I've added decent mass to my chest since beginning weight training but it is not helping my condition. In addition, it inhibits my cardio. I can't run on flat ground or a treadmill for more than a minute. The left side of my chest is more sunken than the other, and whenever I run, my left lung feels like it pokes into my ribcage. It doesn't really feel like it's being punctured, but it is far too distracting to cope with. I have gotten it checked out by a few doctors in the past month and it looks like sometime soon I may be getting surgery for it. I don't know when, but I'm pretty certain it's in my future.

If I were to get the surgery, I'd be out of weight training for a while, a max of 4 months. Cardio is also encouraged post op to ensure ribcage expansion. So this means:

-My muscle WILL deteriorate for a while
-I WILL lose strength

However,

-My bodyfat percentage WILL drop
-Cardio will be MUCH easier for me to do

So I think the best thing to do at this point is get as big and strong as possible at this point... decrease the damage. There is no way I will ever struggle with 135 on the bench, or have my squat drop below 200, EVER AGAIN. I couldn't take that shit. So I believe it is not the time to cut at this point.

Bench 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

romanaz

yeah, it seems like surgery would defintely help you out more then hurt.

Its good to hear that your doing all of this, with that condition, as most people wouldn't.

:clapping:

__________________

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

Thanks bro.

__________________
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

MacTech

If your BF is at 10% bro, at your young age, I wouldn't be cutting. I did weigh [pun] too much weight loss for wrestling. Always dieting to make a lower weight class. I ended up getting very sick and landed in the hospital and attribute it all to dieting to make weight.

Your body wants to grow, don't stunt its potential by concentrating on being ripped. Of course, I wouldn't listen to my own advice which is I should be bulking up, not getting shredded.

Good luck, should you decide on the corrective surgery. The long term benefits will certainly outweigh the procedure.

__________________
Still going thru life one rep at a time.

My training journal.

danman77220

Thanks, Mac. I actually think I'm above 10%... more like 15ish, due to pictures I've seen. Either way, summer is almost over, so I'm not worried about being shredded as much. Thanks for the advice.

__________________
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

deathsentance

Looking good Dan

__________________
Current Goals:
Bench= 315
squat= 400
deadlift= over 400

danman77220

Thanks bro.

Monday, 7/16: DE Pressing

DE Flat Speed Bench

120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3

Seated BB Shoulder Press

135x2 (last rep fail)
125x3 (last rep assisted)
120x5 (last rep assisted)

Haven't done these in a month or so. These have gone down A LOT.

Tate Press (60 second rests)

30sx12 <---PR+4 reps
35sx8 <---PR+2 reps
40sx6 (last rep fail) <---PR+5 lbs

Decline Skullcrushers (60 second rests)

60x12 <---Base PR
60x8 (last rep assisted)
60x5 (last rep assisted)

Flat DB Bench (60 second rests)

60sx10 <---PR+ 2 reps
60sx8 (last rep assisted)
60sx1 (assisted lol)

One Handed Dumbbell Rows (60 second rests, weight/reps= per arm)

75x12 <---PR+5 lbs and 2 reps
75x12 <---PR
75x10

- - -

Pressing days are such a mindfuck. I used to do all my chest work in the beginning and was able to do more weight and more reps. Now that I'm doing them near the end can't do quite as much and it's getting to my head. I know that it's just because I'm way more fatigued but it's still annoying. Good PRs, did a lot of new exercises too.

__________________
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

Hooked up my old speed bag a while ago. Got reacquainted with it for 10 minutes. I think this will be my only cardio for a while. It makes you breathe hard, and it should help sculpt my arms rather nicely.

__________________
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

MacTech

I love hitting the speed bag, especially after doing triceps.

It certainly gets my heart rate up. Try doing it for 3 minutes straight, hitting it hard. It's part of my cardio training. Can't tell you how much skin I have lost of my knuckles by not using gloves.

__________________
Still going thru life one rep at a time.

My training journal.

danman77220

Haha that's awesome man! Same here, I used to have a bag with a real gritty skin. Now I have one that's nice and smooth. Still use hand wraps though. I prefer smaller bags, they make you work harder. What kinds of routines do you do, do just go out there and hit it for a while or do you plan it out?

__________________
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

MacTech

Most of the time I just hit the thing.

But I have four different strike patterns, and I like the double-hit the most. I also do the 100 reps/strikes per hand, at a very fast pace.

I gave up on the wraps and eventually it stopped tearing the skin on my knuckles. The bag is sometimes overinflated and too hard. but it sure goes faster then.

__________________
Still going thru life one rep at a time.

My training journal.

danman77220

Tuesday, 7/17: ME Deadlifts

ME Sumo Deadlifts

135x5 (felt great)
185x1
225x1
275x1
320x1
325x1 <---PR for working set
325x0
315x1
295x1.5 (right before lockout on the second rep, my foot came off the ground for some reason. I lost balance and couldn't lock it out. I've never been so angry at a lit in my life. Would have been a PR+1 rep)
285x3 <---PR+1 rep

Machine Abductions (<60 second rests, all reps with really slow negatives)

65x12
95x12
115x12
155x12 <---Base PR

-These were way too easy. I need to go up weight a lot next time.

Cable Adductions (60 second rests)

15x8/8 (wasn't getting the best ROM, decided to drop weight. I'm going for flexibility, not strength) <---Base PR
10x12/12 <---Base PR
10x12/12

Romanian Deadlifts

135x3 (getting a feel)
165x7
175x7 <---Base PR
185x5 (grip started to give out) <---Base PR

Pendlay Rows

135x5 (not quite, wasn't touching my abs)
125x5 <---Base PR
125x5 <---PR

-I hate these. More motivation to keep doing them and improve.

Hammer Strength Seated Preacher Curl (Plate loaded)

60x12 <---PR+4 reps
80x7 <---PR
95x6 (last 2 reps assisted) <---PR

Machine Crunches (feet on top of roller pads, not underneath)

130x15
130x10

- - -

Deadlift days are always my favorite. Grueling, but I always go up. It never fails. The 295 set made me sooo angry... I could have PR'd, and I SHOULD have PR'd, but for some reason my footing gave and I had to set the bar down. I thought I could have killed someone lol. I don't think my test levels have ever been this high. I've been more aggressive (not towards others, just in the gym), and other things seem to follow suit. It's pretty sick.

__________________
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