Vario's training log - Page 2

Vario · 05-05-2007, 03:12 AM

Friday: ME Lower
Squat 65%: 245x6 245x6 245x6 245x6
Concentric SafetySquat Bar GM off Low Pins 165x3 215x3
Glute Ham raise BWx13
Barbell Pause (1 sec) Shrugs 225x5 295x5 295x5 295x5 295x5
Ab Crunch Machine Easyx20
Rope Ab Curl Hardx8 Hardx8
Monkey Grips 30 secs 30 secs

went to DJ'ss place, had postworkout beer and 4 burgers. goddamn.

Vario · 05-07-2007, 11:22 PM

week 3 pct started.
Monday: ME Upper
Bench Press barx10 135x5 185x7 185x5 135x5 felt sore
Dumbbell Fly 45x8 45x8
Cable Row with Neutral Attachment 180x10 180x10
Face Pulls 60x20 60x20
Barbell Curl 85x8 85x8 85x5

Lifts slowly declining, however my bodyweight is back up to where it was while I was on, 187. Pumps in my biceps are so bad its hard to type. Havent been this pumped since my last week on. Maybe my natural test is back to normal?

Vario · 05-09-2007, 04:17 AM

Tuesday: ME Lower
Squat 135x5 225x5 295x1 Suit 315x1 Suit + Wraps 365x1 Suit + Wraps 385x1 Suit + Wraps
Cable Pullthroughs Lightx20

385 might not have had exact depth but it was easy. My z-suit started to really die after 365, I think if I had a real squat suit I might get 425.

Vario · 05-11-2007, 03:40 PM

Thursday: RE Upper
Bodyweight Chins: 20 speed reps
Bodyweight Parallel Bar Dips: 2 sets of 12
Dumbbell Side Laterals: 20x15 20x15

Im at home for a week, so my workouts will probably all be similar to this.

Weight keeps fluctuating and Im getting bacne. No idea.

Vario · 05-16-2007, 09:51 PM

Wednesday: Vacation workout number 2
Curlgrip Chins: Bodyweight x 20, Bodyweight x 12
Parallel Bar Dips: Bodyweight x20, Bodyweight x20, Bodyweight x 15

**DJSTARER** · 05-18-2007, 06:46 PM

go to a gym

Vario · 05-18-2007, 07:02 PM

Im taking summer classes. Im on a week break between semesters. Im not paying $30 to workout for a week.
Ill be lifting as usual next week through the rest of the summer.

Friday: Same thing as usual
Chins: Bodyweight x 21
Dips: Bodyweight x 20
Chins: Bodyweight x 15
Dips: bodyweight x 18
Chins: Bodyweight x 10
Dips: bodyweight x 6

Big pump, strength okay.
weigh about 183ish

**DJSTARER** · 05-18-2007, 07:19 PM

lol. go in and be like, "listen, I'm home for a week. Can u cut me a deal? 15 dollars for the weeks is reasonable. If you don't do it, i'll go train elsewhere."

It costs the gym nothing for u to lift there, so they are wasting revenue if they don't cut u a deal. If it is the YMCA, then the bureaucratic shit might get in the way.

Vario · 05-19-2007, 01:05 AM

Nah man, treating this as a recovery week. Im just doing these bodyweight exercises, and they are pretty intense actually. Gets me out of breath.

YMCA is definitely the LEAST bureaucratic gym Ive found though.

Vario · 05-21-2007, 10:56 PM

crappy workout but im trying to lose some bodyfat so i guess thats to be expected.
Weigh about 180 now, pretty lean

ME Upper
Bench press 185x4 185x4 185x4 185x4 185x2
Floor Press 135x3 185x1
Tricep Extension 65x5 65x5 65x5 65x5
DB Row 100x6 100x6 100x6 100x6 100x6
Abs Buncha stuff
Barbell Curl 95x5 85x6 65x10

diet: FitDay.com - Diet and Fitness journal for Vario

3300 cals, 130 g fat, 260 g carbs, 280g pro

**DJSTARER** · 05-22-2007, 09:53 PM

i just joined the north shore Ymca up here. It's pretty solid. 1 rack, two benches, and DB's up to 100. hardcore little setup

Vario · 05-22-2007, 11:26 PM

nice. hows my diet look? Im dropping to 2900 cals keeping 30-35% for each macro, next week.
Taking ephedrine and caffiene 2x day.

DE Lower
Box Squat 55% 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2
Deadlift 65% 275x3 275x3 275x3 275x3 275x3 275x3
DB Stepups 40x8 40x8 40x8
Wide Lat Pulldown 180x5 180x5 180x5 180x5 180x5
HanglegRaise BWx30 BWx30 BWx20

Vario · 05-23-2007, 09:01 PM

30 mins of wind sprints.

Similar diet as before.

Vario · 05-23-2007, 10:15 PM

puked up a 1/4 lb of burger too. oh god .

Vario · 05-25-2007, 12:31 AM

RE Upper
135 Max Rep Bench 135x18 135x8 135x5
Lat Pulldown 180x10 180x6 175x10
30 degree incline Dumbbell Bench 65x8 65x7 65x7
Tricep Pushdown 80% stackx10 75% stack x 15 75% stack x 15
Overhead Tricep Rope Extension 70% of stack x 15 70% of stack x 15
Cable Curl 50% of stack x 20 70% of stack x 15 80% of stack x 10
Reverse Dumbbell Fly 12.5x20 12.5x20

stopped taking creatine 2 weeks ago, starting to feel a decrease in endurance, especially on my rep bench.

Solid workout. Lost serious size around my waist so the thermo is working well, but my weight on the scale is the same so its all good

Vario · 05-25-2007, 11:41 PM

out of curiousity, got my BP checked.
134/81, 90 resting

ME Lower
Squat 135x5 205x5 265x5 265x5 265x3 245x5
Deadlift 225x5 335x5 335x5 335x5 315x5
Shrug 225x5 225x5 225x5

my left knee really hurts

**DJSTARER** · 05-26-2007, 01:15 PM

don't bounce at the bottom anymore. Keep the squat under control.

Vario · 05-26-2007, 08:40 PM

Definitely not bouncing. I squat totally different now.
I blame the joint pain to my no longer taking creatine and the fact that I sprinted the day before.

Saturday: swam laps for 40 minutes at the pool. Lots of freshman eye candy.
trying to get my cardio back in shape. I think my resting heart rate is more like 80, but it still sucks.

05-05-2007, 03:12 AM	#31
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Friday: ME Lower Squat 65%: 245x6 245x6 245x6 245x6 Concentric SafetySquat Bar GM off Low Pins 165x3 215x3 Glute Ham raise BWx13 Barbell Pause (1 sec) Shrugs 225x5 295x5 295x5 295x5 295x5 Ab Crunch Machine Easyx20 Rope Ab Curl Hardx8 Hardx8 Monkey Grips 30 secs 30 secs went to DJ'ss place, had postworkout beer and 4 burgers. goddamn. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-07-2007, 11:22 PM	#32
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log week 3 pct started. Monday: ME Upper Bench Press barx10 135x5 185x7 185x5 135x5 felt sore Dumbbell Fly 45x8 45x8 Cable Row with Neutral Attachment 180x10 180x10 Face Pulls 60x20 60x20 Barbell Curl 85x8 85x8 85x5 Lifts slowly declining, however my bodyweight is back up to where it was while I was on, 187. Pumps in my biceps are so bad its hard to type. Havent been this pumped since my last week on. Maybe my natural test is back to normal? __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-09-2007, 04:17 AM	#33
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Tuesday: ME Lower Squat 135x5 225x5 295x1 Suit 315x1 Suit + Wraps 365x1 Suit + Wraps 385x1 Suit + Wraps Cable Pullthroughs Lightx20 385 might not have had exact depth but it was easy. My z-suit started to really die after 365, I think if I had a real squat suit I might get 425. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-11-2007, 03:40 PM	#34
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Thursday: RE Upper Bodyweight Chins: 20 speed reps Bodyweight Parallel Bar Dips: 2 sets of 12 Dumbbell Side Laterals: 20x15 20x15 Im at home for a week, so my workouts will probably all be similar to this. Weight keeps fluctuating and Im getting bacne. No idea. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-16-2007, 09:51 PM	#35
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Wednesday: Vacation workout number 2 Curlgrip Chins: Bodyweight x 20, Bodyweight x 12 Parallel Bar Dips: Bodyweight x20, Bodyweight x20, Bodyweight x 15 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-18-2007, 06:46 PM	#36
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: Vario's training log go to a gym __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-18-2007, 07:02 PM	#37
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Im taking summer classes. Im on a week break between semesters. Im not paying $30 to workout for a week. Ill be lifting as usual next week through the rest of the summer. Friday: Same thing as usual Chins: Bodyweight x 21 Dips: Bodyweight x 20 Chins: Bodyweight x 15 Dips: bodyweight x 18 Chins: Bodyweight x 10 Dips: bodyweight x 6 Big pump, strength okay. weigh about 183ish __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-18-2007, 07:19 PM	#38
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: Vario's training log lol. go in and be like, "listen, I'm home for a week. Can u cut me a deal? 15 dollars for the weeks is reasonable. If you don't do it, i'll go train elsewhere." It costs the gym nothing for u to lift there, so they are wasting revenue if they don't cut u a deal. If it is the YMCA, then the bureaucratic shit might get in the way. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-19-2007, 01:05 AM	#39
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Nah man, treating this as a recovery week. Im just doing these bodyweight exercises, and they are pretty intense actually. Gets me out of breath. YMCA is definitely the LEAST bureaucratic gym Ive found though. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-21-2007, 10:56 PM	#40
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log crappy workout but im trying to lose some bodyfat so i guess thats to be expected. Weigh about 180 now, pretty lean ME Upper Bench press 185x4 185x4 185x4 185x4 185x2 Floor Press 135x3 185x1 Tricep Extension 65x5 65x5 65x5 65x5 DB Row 100x6 100x6 100x6 100x6 100x6 Abs Buncha stuff Barbell Curl 95x5 85x6 65x10 diet: FitDay.com - Diet and Fitness journal for Vario 3300 cals, 130 g fat, 260 g carbs, 280g pro __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-22-2007, 09:53 PM	#41
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: Vario's training log i just joined the north shore Ymca up here. It's pretty solid. 1 rack, two benches, and DB's up to 100. hardcore little setup __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-22-2007, 11:26 PM	#42
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log nice. hows my diet look? Im dropping to 2900 cals keeping 30-35% for each macro, next week. Taking ephedrine and caffiene 2x day. DE Lower Box Squat 55% 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 195x2 Deadlift 65% 275x3 275x3 275x3 275x3 275x3 275x3 DB Stepups 40x8 40x8 40x8 Wide Lat Pulldown 180x5 180x5 180x5 180x5 180x5 HanglegRaise BWx30 BWx30 BWx20 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-23-2007, 09:01 PM	#43
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log 30 mins of wind sprints. Similar diet as before. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-23-2007, 10:15 PM	#44
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log puked up a 1/4 lb of burger too. oh god . __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-25-2007, 12:31 AM	#45
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log RE Upper 135 Max Rep Bench 135x18 135x8 135x5 Lat Pulldown 180x10 180x6 175x10 30 degree incline Dumbbell Bench 65x8 65x7 65x7 Tricep Pushdown 80% stackx10 75% stack x 15 75% stack x 15 Overhead Tricep Rope Extension 70% of stack x 15 70% of stack x 15 Cable Curl 50% of stack x 20 70% of stack x 15 80% of stack x 10 Reverse Dumbbell Fly 12.5x20 12.5x20 stopped taking creatine 2 weeks ago, starting to feel a decrease in endurance, especially on my rep bench. Solid workout. Lost serious size around my waist so the thermo is working well, but my weight on the scale is the same so its all good __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-25-2007, 11:41 PM	#46
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log out of curiousity, got my BP checked. 134/81, 90 resting ME Lower Squat 135x5 205x5 265x5 265x5 265x3 245x5 Deadlift 225x5 335x5 335x5 335x5 315x5 Shrug 225x5 225x5 225x5 my left knee really hurts __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-26-2007, 01:15 PM	#47
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: Vario's training log don't bounce at the bottom anymore. Keep the squat under control. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-26-2007, 08:40 PM	#48
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Definitely not bouncing. I squat totally different now. I blame the joint pain to my no longer taking creatine and the fact that I sprinted the day before. Saturday: swam laps for 40 minutes at the pool. Lots of freshman eye candy. trying to get my cardio back in shape. I think my resting heart rate is more like 80, but it still sucks. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

05-29-2007, 11:25 PM	#49
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12