Tuesday and Wednesday workouts:
So Tuesday I'm still nursing a super tight back a bit, but I figured ahhh what the fuk you only live once. So I did back and I had a rather successful back day until I decided to end with legpress. When I hurt my back last week during squats; trying to do legpress was impossible due to the pressure on my back. 2nd to last set I cracked my back and it felt good. Last set it cracked so hard that I almost passed out and had to drop the weight. 2 guys I was talking to went to grab the weight off me and there was no fuking way lol... 810lbs. Fast forward to Wednesday night (as I write this) my overall back pain is actually less than it was on Sunday or Monday. I'm still not sure if I'll be able to complete squats tomorrow on leg day I may just do 315 for some reps and walk away and then continue next week as normal. Everyone on the misc says get x-rays for my back, but the pain is mostly gone :).
Tuesday workout - Back/Legs
Barbell Rows warmup 45x10 135x8 225x5 315x3 working sets 345x3 365x3 385x4 M-H
BB Shrugs warmup 225x8 315x5 working sets 365x5 385x4 405x4 H
15pin Strapped Lockouts warmup 405x5 working sets 495x5 535x3 565x2 H
Preachers Curls warmup 80x8 working sets 100x5 110x4 115x3 H
T Bar Rows warmup 90x8 working sets 225x5 250x5 270x5 M-H
Legpress warmup 630x5 working sets 720x5 810x4 - Stopped back fuked
No cardio, made up for this no cardio sh!t on Weds (One thing I also want to say is I always start my workouts with 5 minutes of elliptical since my I hurt my back)
Wednesday's workout was solid, good cardio, good lifts except floor press KILLED me more than I thought it would. Just doing some assistance chest work in the middle of the week since I'm taking legs easy.
Wedsnesday Abs/Assistance Bench work
Exercise Ball Situps 25 25 25 M
Floor press warmup 45x10 135x8 working sets 225x8 245x8 265x8 275x6 H
Flat Bench 225x10 315x4 M
Dips 0x8 0x10 0x10 M
Rope Crunches 87.5x10 100x10 110x10 H
Underhand Pushdowns 95x10 105x9 115x9 H
Knee Lift 0x10 0x10 0x10 H
Shoulder Rehab Outward/Inward/Pitch 10x15/8/15 15x15/8/15 15x15/8/15 H
One comment about the shoulder rehab is that in doing all of this work on my shoulders/rotator cuffs my left arm is beginning to become my less dominant arm again due to me being right handed. I may end up having to work on some things to even my strength out soon.
Cardio
Stair stepper 60steps/min 5mins 2min rest 60steps/min 5mins 2min rest then interval 5minutes 90steps/min 30steps/min 30s each
Overall 2 great workouts considering I'm nursing a back injury and hopefully will be doing some squats tomorrow, but not going too crazy...
Wednesday, February 9, 2011
Monday, February 7, 2011
Monday - Chest/tris (again...)
2 weeks until our first game, February 20th. Coach has pretty much officially said I'll be playing offensive left guard AND defensive nose tackle due to a lack of BIG guys on our team (250+ vs. 200>). My back is still quite tense and hurting from Thursday, but I should be okay to do back tomorrow so i did chest and tris AGAIN today lol...
Set some more bench PRs, 3rd rep on flat and incline bench were assisted and I did some gnarly weighted dips and dumbbell press for the first time in years. Dumbbell press was more awkward and hard to setup than it was to do the weight so don't judge the reps :P
Monday - Chest/Tris
Flat Bench warmup 45x10 135x5 225x5 working sets 300x3 320x3 345x3(3rd rep assisted) H
Incline Bench working sets 255x3 275x3 295x3(3rd rep assisted) H
Weighted Dips 0x12 45x8 90x6 135x3 H, fuk that was heavy
Dumbbell Flat Press warmup 80x8 working sets 140x8 170x8 200x6 H
Dumbbell butterflies warmup 50x8 working sets 130x5 150x5 170x3 H
Underhand Pushdowns 95x10 105x10 115x10 M-H
Rope Pushdowns 65x8 72.5x7 75x7 H
Bar Pushdowns 105x10 110x7 (feeling tired so I left lol)
No cardio, workout was way too damn long, I need to do some cardio tomorrow....
Set some more bench PRs, 3rd rep on flat and incline bench were assisted and I did some gnarly weighted dips and dumbbell press for the first time in years. Dumbbell press was more awkward and hard to setup than it was to do the weight so don't judge the reps :P
Monday - Chest/Tris
Flat Bench warmup 45x10 135x5 225x5 working sets 300x3 320x3 345x3(3rd rep assisted) H
Incline Bench working sets 255x3 275x3 295x3(3rd rep assisted) H
Weighted Dips 0x12 45x8 90x6 135x3 H, fuk that was heavy
Dumbbell Flat Press warmup 80x8 working sets 140x8 170x8 200x6 H
Dumbbell butterflies warmup 50x8 working sets 130x5 150x5 170x3 H
Underhand Pushdowns 95x10 105x10 115x10 M-H
Rope Pushdowns 65x8 72.5x7 75x7 H
Bar Pushdowns 105x10 110x7 (feeling tired so I left lol)
No cardio, workout was way too damn long, I need to do some cardio tomorrow....
Friday, February 4, 2011
Thursday and Friday's lifting log,
Hard to stay motivated to update this when no one looks at it AT ALL, of course I'll keep lifting, but whateve for the log.
Thursday - Legs
I hurt my back on squats due to a combination of a bunch of factors, poor stretching, poor warmup, back pumps due to not enough water, etc. I had to end this workout early and was in EXCRUCIATING pain. This is a humbling experience that I've learned before but I will concentrate more on warmup WITH CARDIO and more stretching.
Thursday Log #s
Back Squat warmup 45x10 135x10 225x5 315x5 405x5 working sets 455x5 495x4(back fuked)
Front Squat 135x5 135x5 135x5
Leg Curls 185x10 200x10 210x10 M
Leg Extensions 220x10 240x10 260x10 E-M
Got the f out of there, I was in a lot of pain. Went home ate a banana drank some water got some taurine and felt better(but still pain).
Friday
Woke up in back pain, took some more taurine and pounded water and the pain slowly subsided but never went away. Went to the gym late and made up for my quick chest/tri session on Tues.
Friday - Shoulders/Bis (chest/tris also lol)
Overhead Press warmup 45x10 135x5 working sets 155x5 175x5 190x5 M-H
Flat Bench Press warmup 135x8 225x5 working sets 275x5 300x5 315x5(6th assisted rep) 335x3 H
Flat Bench Negatives (fuuuuu) 495x3 455x3 455x3 HHH
Preachers Curls warmup barx10 working sets 100x5 105x5 115x4 H
Dips 0x10 0x12 0x10 M
Underhand Pushdowns 87.5x10 95x10 105x10 H
Rope Pushdowns 65x8 72.5x5
Supersetted pullups 0x3 0x3 0x3 H
Hammer Curls 25x10 30x10 35x8 H
Lateral Raise 60x8 70x8 80x8 H
Good workout, set some bench PRs.
Thursday - Legs
I hurt my back on squats due to a combination of a bunch of factors, poor stretching, poor warmup, back pumps due to not enough water, etc. I had to end this workout early and was in EXCRUCIATING pain. This is a humbling experience that I've learned before but I will concentrate more on warmup WITH CARDIO and more stretching.
Thursday Log #s
Back Squat warmup 45x10 135x10 225x5 315x5 405x5 working sets 455x5 495x4(back fuked)
Front Squat 135x5 135x5 135x5
Leg Curls 185x10 200x10 210x10 M
Leg Extensions 220x10 240x10 260x10 E-M
Got the f out of there, I was in a lot of pain. Went home ate a banana drank some water got some taurine and felt better(but still pain).
Friday
Woke up in back pain, took some more taurine and pounded water and the pain slowly subsided but never went away. Went to the gym late and made up for my quick chest/tri session on Tues.
Friday - Shoulders/Bis (chest/tris also lol)
Overhead Press warmup 45x10 135x5 working sets 155x5 175x5 190x5 M-H
Flat Bench Press warmup 135x8 225x5 working sets 275x5 300x5 315x5(6th assisted rep) 335x3 H
Flat Bench Negatives (fuuuuu) 495x3 455x3 455x3 HHH
Preachers Curls warmup barx10 working sets 100x5 105x5 115x4 H
Dips 0x10 0x12 0x10 M
Underhand Pushdowns 87.5x10 95x10 105x10 H
Rope Pushdowns 65x8 72.5x5
Supersetted pullups 0x3 0x3 0x3 H
Hammer Curls 25x10 30x10 35x8 H
Lateral Raise 60x8 70x8 80x8 H
Good workout, set some bench PRs.
Tuesday, February 1, 2011
"The gym closes in 25 minutes...." Tuesday - Chest/Tris
So I live in Albuquerque, New Mexico currently and I lived the first 22 years of my life in Michigan. We got around 6 inches of snow in Albuquerque and all hell breaks loose... stores are closing, people aren't going to work, accidents, all kinds of bullsht. I get to the gym at 6:35PM and I'm told they're closing in 25 minutes..., I have about 2 hours of chest and tri work to do... fuuuuuuuuuuuuuuuuuuuuuu. Well HERE WE GO, barely any warmup/rest so my overall lifts/pr's are weak, but I definitely got a pump/HELL of a workout. Because I know the gym guys they let me stay after they locked the doors so I stayed until like 7:20pm so keep in mind this WHOLE workout was 45 minutes it was insane.
Also, I measured my arms after the workout because I had the pump of a god, it was just over 19", right around 19.25". I'm 18" cold.....
Tuesday - Chest/Tris
Flat Bench Press warmup 135x8 working sets 285x5 300x5 315x3, 4th rep was assisted H
Incline Bench Press 225x5 235x4fail H, I'm gassing out at this point rofl
Rope Pushdowns 65x8 72.5x7 80x7 H
Underhand Pushdowns 95x8 100x8 105x7 M-H
Dips 0x7 0x7 0x8 M-H, gassing out again
DB Butterflies 120x5 140x5 150x3 H
Bar Pushdowns 105x8 110x8 115x6 H
No cardio, whole fuking workout was HIIT and I had to leave immediately after my last set...
Finger is looking pretty gnarly still, it periodically goes numb.
Also, I measured my arms after the workout because I had the pump of a god, it was just over 19", right around 19.25". I'm 18" cold.....
Tuesday - Chest/Tris
Flat Bench Press warmup 135x8 working sets 285x5 300x5 315x3, 4th rep was assisted H
Incline Bench Press 225x5 235x4fail H, I'm gassing out at this point rofl
Rope Pushdowns 65x8 72.5x7 80x7 H
Underhand Pushdowns 95x8 100x8 105x7 M-H
Dips 0x7 0x7 0x8 M-H, gassing out again
DB Butterflies 120x5 140x5 150x3 H
Bar Pushdowns 105x8 110x8 115x6 H
No cardio, whole fuking workout was HIIT and I had to leave immediately after my last set...
Finger is looking pretty gnarly still, it periodically goes numb.
Monday, January 31, 2011
Monday - Back/Legs
Well, I wasn't able to do deadlifts today and everyone told me not to go to the gym. I told myself well I'll just do these few workouts; a few workouts turned into a lot which turned into everything but deadlift. My finger isn't broken, but it's surely mangled all to hell. My energy in the gym today was out of control however I did have to stop lockouts before my finger ripped from my body.
Monday - Back/Legs #s
BB Rows - warmup 135x8 225x8 working sets 285x5 315x5 335x5 M-H
BB Shrugs - warmup 225x8 working sets 335x5 355x5 375x5 M-H
15pin Strapped Lockouts working sets 405x5 505x5 535x3 (finger pain) M
Underhand pullups 4 4 3 4 M (grip gimped because of finger lol)
Legpress warmup 540x8 630x8 working sets 720x8 810x8 900x8 M
Pulley Pullups 75x5 85x5 95x5 M-H
Exercise Ball Situps 25 25 25 M-H
Cardio:
10 minutes on elliptical, 117cals/1.1 miles
edit: I looked at it after the gym, it looks worse....
Monday - Back/Legs #s
BB Rows - warmup 135x8 225x8 working sets 285x5 315x5 335x5 M-H
BB Shrugs - warmup 225x8 working sets 335x5 355x5 375x5 M-H
15pin Strapped Lockouts working sets 405x5 505x5 535x3 (finger pain) M
Underhand pullups 4 4 3 4 M (grip gimped because of finger lol)
Legpress warmup 540x8 630x8 working sets 720x8 810x8 900x8 M
Pulley Pullups 75x5 85x5 95x5 M-H
Exercise Ball Situps 25 25 25 M-H
Cardio:
10 minutes on elliptical, 117cals/1.1 miles
edit: I looked at it after the gym, it looks worse....
Saturday, January 29, 2011
Saturday - Practice
Saturday: I don't normally log about my practices because I'm usually too damn tired or there isn't that much to talk about. We're starting to get into our starting lines and I played nose tackle all day today (except for like 5-6 plays at o left guard). I broke my left pinky finger and I apparently missed the memo on "red means stop" I knocked the qb over a few times and I sacked him hard one time (luckily it was the 2nd string QB rofl). Overall beat some real ass at scrimmage.
Friday, January 28, 2011
Friday - Shoulders/Bis
Friday, legs are exhausted from squats yesterday, but thankfully I'm not really doing anything with legs aside from power cleans. After I got a bit into my overhead press' I started feeling my arms just absolutely exhausted and the joints (elbows/shoulders, etc.) sore. I stopped early on preacher's curls and I think i've figured out something that's been given me A LOT of pressure on my arms/elbows/shoulders. Zercher squats. I'm done doing them for a while my arms in general hurt like fuuuuuuuuu.
Friday: Shoulders/bis
Overhead press warmup 45x10 45x10 working sets 135x8 155x8 175x5 H
Power Clean warmup 45x8 working sets 145x8 165x7 (lost count lol) 185x8 235x1(this was meant to be 3...) H
Preachers Curls warmup 30x8 working sets 90x8 95x8 - stopped elbow joint pain
Lateral Raises 60x8 70x8 80x8 M-H
Hammer Curls 25x8 30x8 30x8 M-H
No cardio
Friday: Shoulders/bis
Overhead press warmup 45x10 45x10 working sets 135x8 155x8 175x5 H
Power Clean warmup 45x8 working sets 145x8 165x7 (lost count lol) 185x8 235x1(this was meant to be 3...) H
Preachers Curls warmup 30x8 working sets 90x8 95x8 - stopped elbow joint pain
Lateral Raises 60x8 70x8 80x8 M-H
Hammer Curls 25x8 30x8 30x8 M-H
No cardio
Thursday, January 27, 2011
Thursday - Legs
Thursday, I don't feel like going to the gym. My back is aching just a bit (mostly lats/traps) I'm feeling a tad lethargic and overall just nervous about the gym. I push myself and go. I get there and someone is doing t bar rows in the squat rack for literally 30 minutes before I can start squatting... rage.
I turned this workout around and again had an explosive leg workout and set another PR. My last 2 reps of my 475 squat were SOOOOO low. 2" below parallel, first 6 were standard parallel. First time doing lunges in a bit, feelsgoodman.jpg. Shoulder pain is still there. Another note: I only really do calf raises for a good stretch in my ankles/calves not for bb'ing or really any other purpose.
Thursday - Legs
Back Squat warmup 45x10 135x8 225x5 315x5 working sets 385x8 435x8 475x8 H
Calf Raises 90x10 135x10 135x10 E-M
Zercher Squat 225x8 245x8 255x8 M-H
Walking BB Lunges 40xHack/Stack (approx 10 reps each leg) 40xH/S 40xH/S M-H
Leg Curls 185x10 200x9 210x6 H
Shoulder rehab 10x15/8 15x15/8 15x15/8 M-H
No cardio, losing too much weight as it is. 263lbs. from 270 3 weeks ago :S
I turned this workout around and again had an explosive leg workout and set another PR. My last 2 reps of my 475 squat were SOOOOO low. 2" below parallel, first 6 were standard parallel. First time doing lunges in a bit, feelsgoodman.jpg. Shoulder pain is still there. Another note: I only really do calf raises for a good stretch in my ankles/calves not for bb'ing or really any other purpose.
Thursday - Legs
Back Squat warmup 45x10 135x8 225x5 315x5 working sets 385x8 435x8 475x8 H
Calf Raises 90x10 135x10 135x10 E-M
Zercher Squat 225x8 245x8 255x8 M-H
Walking BB Lunges 40xHack/Stack (approx 10 reps each leg) 40xH/S 40xH/S M-H
Leg Curls 185x10 200x9 210x6 H
Shoulder rehab 10x15/8 15x15/8 15x15/8 M-H
No cardio, losing too much weight as it is. 263lbs. from 270 3 weeks ago :S
Tuesday, January 25, 2011
Tuesday - Chest/tris
Tuesday, strong back pain. Everything was a chore to complete and cardio was a fukin' nightmare. I had a slight pull in my right lat during my last rep of flat bench. Overall it was a solid workout because it took a lot of heart to complete and my weight/reps was right about where it needed to be. After incline/flat bench press I was feeling pressure in my tris/chest already so I took weighted dips easy and just did bodyweight.
Tuesday - Chest/Tris
Flat benchpress warmup 45x10 135x8 working sets 235x8 265x8 275x8 H
incline benchpress working sets 195x8 210x8 215x8 H
Dips 0x10 0x10 0x8 M-H
DB Butterflies warmup 60x8 working sets 120x8 130x6 140x4 H, bis tired from yesterday
Rope Pushdowns 50x10 57.5x8 65x8 M-H
Bar Pushdowns 95x10 105x8 115x6 H
Shoulder Rehab 10x15/8 15x15/8 15x15/8 M-H
Exercise Ball Situps 25 25 25 M
Cardio:
Stairstepper 15minutes 30s intervals 82steps/min 24steps/min
Tuesday - Chest/Tris
Flat benchpress warmup 45x10 135x8 working sets 235x8 265x8 275x8 H
incline benchpress working sets 195x8 210x8 215x8 H
Dips 0x10 0x10 0x8 M-H
DB Butterflies warmup 60x8 working sets 120x8 130x6 140x4 H, bis tired from yesterday
Rope Pushdowns 50x10 57.5x8 65x8 M-H
Bar Pushdowns 95x10 105x8 115x6 H
Shoulder Rehab 10x15/8 15x15/8 15x15/8 M-H
Exercise Ball Situps 25 25 25 M
Cardio:
Stairstepper 15minutes 30s intervals 82steps/min 24steps/min
Monday, January 24, 2011
Monday - Back/Traps and rant time
I have a few things to vent about before posting my log #s.
Firstly, holy fark that was A LOT of back volume. I'm not looking forward to waking up tomorrow or Wedsnesday, i'm skurred. The amount of volume and weight also played havoc on my calluses/hands which plays into my second paragraph.
<rant>Secondly, let me tell you a little bit about my current gym manager... 5'8" manlet around 160lbs. and ego the size of a Jay Cutler sized man. He always talks about how badass he is and all these bodybuilding things he does. He wasn't always the manager of this gym he used to be the manager of another branch on the other side of town. One day he was visiting/working at my gym a few months ago and my buddy said he was knowledgable about things so I asked him to take a look at my current split. He basically went up and down and said everything that was wrong about my body, I carry too much fat on my legs, looked at my squat #s at the time (like.... 465x5?) and kept talking about how he'd love to have a contest of strength. Basically, he was an arrogant fuk. Glad he wasn't the manager of my branch at the time...
He's now the manager of this branch and is always around; all of the friends I had that worked at the gym have since quit and they're constantly hiring new people to deal with this guy. He happened to be done with his shift and was doing some phaggy time shoulder exercises and saw blood dripping off my hand while I was deadlifting. It's a regular occurrence for me to break calluses especially during back day. He approaches me and says "If you want to stay you need to go get that bandaged". He saw blood and it looked like his vagina was aching sore. So I rolled my eyes went and got a knuckle bandage and immediately it ripped right back off during my sets of lockouts. Got another bandage, it ripped off next set and I left it off. I was using straps and I was cleaning the bar so idgaf. Basically he's a phaggy time manlet who can't stand pain, blood, or effort because he's probably never played a sport or achieved anything. </rant>
Now for the log, pullups weren't max effort I'm working on form and I was deep into my back workout also. Deadlifts just make me fking angry because I'm so bad at them... I used to deadlift 495 for reps when I was in high school and deadlifted as high as 575 in powerlifting meets...
Monday - Back/Traps
Power Clean (part of deadlift warmup) 135x5 135x5 E
Deadlift warmup 45x5 135x5 225x5 working sets 355x5 385x5 415x3 M-H
Barbell Shrugs (straps) warmup 135x5 225x5 working sets 315x8 335x8 355x7 H
Barbell Rows (straps) 225x8 275x8 295x7 H
Lockouts (straps) warmup 315x8 working sets 405x8 455x5 515x4 M-H
Wide Pullups 2 3 4 3 M-H
V Bar Rows warmup 90x5 working sets 180x8 205x8 225x8 M
Cardio:
stair stepper 15 minutes intervals 30s 84steps/min 30s 24steps/min M-H, this was tough after all that back volume due to soreness
Firstly, holy fark that was A LOT of back volume. I'm not looking forward to waking up tomorrow or Wedsnesday, i'm skurred. The amount of volume and weight also played havoc on my calluses/hands which plays into my second paragraph.
<rant>Secondly, let me tell you a little bit about my current gym manager... 5'8" manlet around 160lbs. and ego the size of a Jay Cutler sized man. He always talks about how badass he is and all these bodybuilding things he does. He wasn't always the manager of this gym he used to be the manager of another branch on the other side of town. One day he was visiting/working at my gym a few months ago and my buddy said he was knowledgable about things so I asked him to take a look at my current split. He basically went up and down and said everything that was wrong about my body, I carry too much fat on my legs, looked at my squat #s at the time (like.... 465x5?) and kept talking about how he'd love to have a contest of strength. Basically, he was an arrogant fuk. Glad he wasn't the manager of my branch at the time...
He's now the manager of this branch and is always around; all of the friends I had that worked at the gym have since quit and they're constantly hiring new people to deal with this guy. He happened to be done with his shift and was doing some phaggy time shoulder exercises and saw blood dripping off my hand while I was deadlifting. It's a regular occurrence for me to break calluses especially during back day. He approaches me and says "If you want to stay you need to go get that bandaged". He saw blood and it looked like his vagina was aching sore. So I rolled my eyes went and got a knuckle bandage and immediately it ripped right back off during my sets of lockouts. Got another bandage, it ripped off next set and I left it off. I was using straps and I was cleaning the bar so idgaf. Basically he's a phaggy time manlet who can't stand pain, blood, or effort because he's probably never played a sport or achieved anything. </rant>
Now for the log, pullups weren't max effort I'm working on form and I was deep into my back workout also. Deadlifts just make me fking angry because I'm so bad at them... I used to deadlift 495 for reps when I was in high school and deadlifted as high as 575 in powerlifting meets...
Monday - Back/Traps
Power Clean (part of deadlift warmup) 135x5 135x5 E
Deadlift warmup 45x5 135x5 225x5 working sets 355x5 385x5 415x3 M-H
Barbell Shrugs (straps) warmup 135x5 225x5 working sets 315x8 335x8 355x7 H
Barbell Rows (straps) 225x8 275x8 295x7 H
Lockouts (straps) warmup 315x8 working sets 405x8 455x5 515x4 M-H
Wide Pullups 2 3 4 3 M-H
V Bar Rows warmup 90x5 working sets 180x8 205x8 225x8 M
Cardio:
stair stepper 15 minutes intervals 30s 84steps/min 30s 24steps/min M-H, this was tough after all that back volume due to soreness
Friday, January 21, 2011
Friday - Shoulders/Bis
I know basically no one reads this log, but I want to explain the method to my madness on how the exercises I do today affect actual football training. Today is shoulders and abs and by working my "assistance" muscles I feel I'm going to strength my rotator cuff and core for more explosive moves like squat/power clean/bench press etc. to equate to more powerful starts off the line in football. In other words, I have little girl shoulders that need to be trained.
Today was a great day, set a nice PR in power clean and on strict oh press. Did some volume work for oh press afterwards, 3x3 didn't feel like enough.
Friday - Shoulders/Bis
Overhead Press warmup 45x10 135x3 working sets 175x3 185x3 205x2 H
Overhead Press volume 135x8 135x8 135x10 HHHHHH
Power Clean warmup 45x5 135x3 working sets 195x3 205x3 225x3 M-H
Preacher's Curl warmup 45x10 working sets 95x5 105x5 115x5 M-H
French Curls 60x5 70x5 75x5 H
Lateral Raise 60x5 70x5 80x5 M-H
Rope Crunches 95x10 105x10 115x10 M-H
No cardio, practice tomorrow....
Today was a great day, set a nice PR in power clean and on strict oh press. Did some volume work for oh press afterwards, 3x3 didn't feel like enough.
Friday - Shoulders/Bis
Overhead Press warmup 45x10 135x3 working sets 175x3 185x3 205x2 H
Overhead Press volume 135x8 135x8 135x10 HHHHHH
Power Clean warmup 45x5 135x3 working sets 195x3 205x3 225x3 M-H
Preacher's Curl warmup 45x10 working sets 95x5 105x5 115x5 M-H
French Curls 60x5 70x5 75x5 H
Lateral Raise 60x5 70x5 80x5 M-H
Rope Crunches 95x10 105x10 115x10 M-H
No cardio, practice tomorrow....
Thursday, January 20, 2011
Thursday - Legs
Wow. Thursday leg day was intense. I didn't hit my goal of 550x3 squat, but I still made a PR and I'm still feeling very, very strong. I nearly blacked out like 3 separate times today. My last rep on 535x3 was a bit high, but I was freaking out. Zercher squats were super low. No cardio today, but I did speed squats today and did some bullsht "spartacus" training with a buddy on wedsnesday night for fun(some 25 minute circuit involving a ton of quick, bodyweight exercises).
Thursday - Legs
Back Squat warmup 45x10 135x5 225x5 315x5 405x3 working sets 485x3 515x3 535x3 H, last rep was high
Zercher Squats working sets 275x3 295x3 315x3 M-H, elbows tense
SLDLs 135x8 225x5 315x3 M-H, gotta work on form and get back to this
Speed Squats 225x15 225x15 225x15 M-H, cardio
Laying Leg Curls 185x6 200x6 210x6 M-H
Exercise Ball Situps 25 25 25 M-H
Shoulder Prehab 10x15 15x15 15x15 M
No cardio
__________________
Thursday - Legs
Back Squat warmup 45x10 135x5 225x5 315x5 405x3 working sets 485x3 515x3 535x3 H, last rep was high
Zercher Squats working sets 275x3 295x3 315x3 M-H, elbows tense
SLDLs 135x8 225x5 315x3 M-H, gotta work on form and get back to this
Speed Squats 225x15 225x15 225x15 M-H, cardio
Laying Leg Curls 185x6 200x6 210x6 M-H
Exercise Ball Situps 25 25 25 M-H
Shoulder Prehab 10x15 15x15 15x15 M
No cardio
Tuesday, January 18, 2011
Tuesday - Chest/tris lol
I haven't updated in a while, I've been really busy. Practice this weekend was brutal and rewarding and I have a cute battle scar. I took a break off my back workout on Monday and I had the most explosive chest/tri ever today.
My new split for 12 weeks is:
Mon: Back/Traps
Tues: Chest/Tris
Thurs: Legs
Fri: Shoulders/Bis
Sat: Football
Sun: Football
Tuesday chest/tris log#'s
Flat Bench warmup 45x10 135x5 225x5 working sets 285x3 305x3 320x4 M-H
Incline Bench working sets 235x3 260x3 280x3 H
Weighted Dips 90x5 90x5 90x5 M-H
DB Butterflies warmup 60x5 working sets 120x5 130x5 140x5 150x5 H
Underhand Pushdowns 87.5x8 95x8 105x8 M-H
Bar Pushdowns 95x8 105x8 115x8 M-H
Rope Pushdowns 65x6 72.5x5 stopped, shoulder pain
Tricep Extension 55x8 60x8 65x8 H
Exercise Ball Situps 25 25 25 H
Shoulder Prehab 10x15 10x15 10x15
Cardio:
stair stepper 30s intervals 15mins 24steps/min 82steps/min M
I'll post some pics of my battle scar later.
My new split for 12 weeks is:
Mon: Back/Traps
Tues: Chest/Tris
Thurs: Legs
Fri: Shoulders/Bis
Sat: Football
Sun: Football
Tuesday chest/tris log#'s
Flat Bench warmup 45x10 135x5 225x5 working sets 285x3 305x3 320x4 M-H
Incline Bench working sets 235x3 260x3 280x3 H
Weighted Dips 90x5 90x5 90x5 M-H
DB Butterflies warmup 60x5 working sets 120x5 130x5 140x5 150x5 H
Underhand Pushdowns 87.5x8 95x8 105x8 M-H
Bar Pushdowns 95x8 105x8 115x8 M-H
Rope Pushdowns 65x6 72.5x5 stopped, shoulder pain
Tricep Extension 55x8 60x8 65x8 H
Exercise Ball Situps 25 25 25 H
Shoulder Prehab 10x15 10x15 10x15
Cardio:
stair stepper 30s intervals 15mins 24steps/min 82steps/min M
I'll post some pics of my battle scar later.
Friday, January 14, 2011
Friday - Chest/Tris
Friday
FUCK YES!!!
My rotator cuff MUST be getting stronger/healing because this was one of the best chest workouts in a really long time. I probably left 5lbs. on the bar for flat bench and maybe as much as 10lbs. on the bar for incline bench.
I also took around 10-12 pictures post workout, my first bb.com pics.
Log #s
Flat Benchpress warmup 45x10 135x5 working sets 255x5 285x5 300x5 M-H
Incline Benchpress working sets 205x5 225x5 235x5 M
Dips 0x10 45x6 90x4 M-H
DB Butterflies warmup 60x8 working sets 110x6 120x6 130x6 M-H
Reverse Pushdowns 80x8 87.5x8 95x8 H
Rope Pushdowns 65x8 70x7 75x6 H
Tricep Extension 55x8 60x8 65x8 M-H
Exercise ball situps 25 25 25 H
Shoulder Prehab/Rehab 10x15 10x15 10x15 M-H
No cardio,
pics can be seen at http://s148.photobucket.com/albums/s38/WGalczak/1-14-11%20Post%20chest%20workout/
FUCK YES!!!
My rotator cuff MUST be getting stronger/healing because this was one of the best chest workouts in a really long time. I probably left 5lbs. on the bar for flat bench and maybe as much as 10lbs. on the bar for incline bench.
I also took around 10-12 pictures post workout, my first bb.com pics.
Log #s
Flat Benchpress warmup 45x10 135x5 working sets 255x5 285x5 300x5 M-H
Incline Benchpress working sets 205x5 225x5 235x5 M
Dips 0x10 45x6 90x4 M-H
DB Butterflies warmup 60x8 working sets 110x6 120x6 130x6 M-H
Reverse Pushdowns 80x8 87.5x8 95x8 H
Rope Pushdowns 65x8 70x7 75x6 H
Tricep Extension 55x8 60x8 65x8 M-H
Exercise ball situps 25 25 25 H
Shoulder Prehab/Rehab 10x15 10x15 10x15 M-H
No cardio,
pics can be seen at http://s148.photobucket.com/albums/s38/WGalczak/1-14-11%20Post%20chest%20workout/
Wednesday, January 12, 2011
Wedsnesday - Cardio/Prehab
Not too much to say about today, Monday/Tuesday cardio was lacking and I did it today. My shoulder feels great after doing prehab for it Mon and Tues so I did it today too.
Shoulder prehab 10x10 10x12 10x12
Exercise Ball situps 20 20 20
cardio:
5 minutes at 3mph on treadmill warmup
stairstepper 24steps/min 30s 82steps/min 30s 15 minutes of intervals. Wasn't as hard as last time, but still challenging. I may try to just up this 83-84-85 for a while.
Shoulder prehab 10x10 10x12 10x12
Exercise Ball situps 20 20 20
cardio:
5 minutes at 3mph on treadmill warmup
stairstepper 24steps/min 30s 82steps/min 30s 15 minutes of intervals. Wasn't as hard as last time, but still challenging. I may try to just up this 83-84-85 for a while.
Tuesday, January 11, 2011
Goals and Info that I posted on 01-04-2011
Also going to update with some lifting #'s/stats for August 1st
260lbs. 12-15% bf(disregard aesthetics, acquire speed)
BB Squat 550x8 and/or 600x3 whichever comes first
BB Benchpress 225x25+ and/or 375x3 and/or 405x1
BB Deadlift 550x3 and/or 600x1
INCREASE CHINS STRENGTH, GRIP STRENGTH
Current stats for comparison:
266.6lbs. post wo/meal 18% bf
BB Squat 465x8 or 495x5 or 535x2
BB Benchpress 265x10 or 315x4
BB Deadlift 455x3
Since I'm adding everything else I'll add my supplement profile:
Higher Power ZMA (Taken irregularly, need to fix this...) 3capsules before bed
Dymatize Creatine Monohydrate 5mg pre wo 5mg post wo
Various ON Whey/Higher Power Whey proteins
Dextrose 50g taken with 50g of protein post wo
Glutamine 3g taken 2xday
Offbrand Multivitamin in morning
Animal Pak at night
Offbrand Glucosamine/Chondritin 1pill/day
Fish Oil 3g taken 2xday
This was posted in http://forum.bodybuilding.com/showthread.php?p=609272253#post609272253
I am going to try to take this blog as seriously as possible even though it didn't necessarily get started from a serious standpoint. Having other people watch your progress (or no progress) encourages you to keep working.
260lbs. 12-15% bf(disregard aesthetics, acquire speed)
BB Squat 550x8 and/or 600x3 whichever comes first
BB Benchpress 225x25+ and/or 375x3 and/or 405x1
BB Deadlift 550x3 and/or 600x1
INCREASE CHINS STRENGTH, GRIP STRENGTH
Current stats for comparison:
266.6lbs. post wo/meal 18% bf
BB Squat 465x8 or 495x5 or 535x2
BB Benchpress 265x10 or 315x4
BB Deadlift 455x3
Since I'm adding everything else I'll add my supplement profile:
Higher Power ZMA (Taken irregularly, need to fix this...) 3capsules before bed
Dymatize Creatine Monohydrate 5mg pre wo 5mg post wo
Various ON Whey/Higher Power Whey proteins
Dextrose 50g taken with 50g of protein post wo
Glutamine 3g taken 2xday
Offbrand Multivitamin in morning
Animal Pak at night
Offbrand Glucosamine/Chondritin 1pill/day
Fish Oil 3g taken 2xday
This was posted in http://forum.bodybuilding.com/showthread.php?p=609272253#post609272253
I am going to try to take this blog as seriously as possible even though it didn't necessarily get started from a serious standpoint. Having other people watch your progress (or no progress) encourages you to keep working.
Monday and Tuesday workouts
I DID workout on Monday, I just immediately fell asleep after PWO and a bit of TV so I didn't post. I'll merge Monday and today's workout together.
Monday was the first day I've EVER used lifting straps (lolwut?) in like 8 years of lifting. Was never allowed to use them due to powerlifting, but I've realized for back/trap days I'm going to need them unless I want to be limited by bloody calluses and grip strength. I'm working on my pitiful upper-back strength and doing strict form pullups. My right rotator cuff is still in quite a bit of pain and I'm trying to rehab it while lifting. I REALLY do not want to deload purely due to this, I'm still at least 2-3 weeks away from a deload. I feel guilty about no cardio, but I had a solid weekend of practice and conditioning.
Monday: OH Press/Lats/Traps/Biceps
Overhead Press: warmup 45x5 135x5 working sets 160x5 175x5 185x4 H
BB Rows: warmup 135x5 225x5 working sets 285x5 315x5 335x5 H, last 2 reps cheat straps
BB Forward Shrugs: warmup 225x5 working sets 315x6 335x5 355x5 M-H straps
Underhand strict pullups "med grip": set of 3 set of 3 set of 3 M embarassing
Standing T-Bar Rows: warmup 135x5 working sets 205x5 230x5 240x5 M-H straps
Preachers Curl: warmup 80x5 working sets 100x5 110x5 115x4fail H
Double Pulley Pullups: working sets 65x5 75x5 85x5 H,
Exercise Ball Situps: working sets 0x15 0x15 0x15 E, good stretch
Shoulder prehab: 5x8 5x10 10x10 10x10 M mild right shoulder pain
I did some extensive shoulder stretching with a flat bar off a pulley also.
Cardio: 5 minutes on elliptical
Tuesday, time to do squats. I felt extremely strong on leg day again and broke some PRs again. My squats were SUPER deep (no atg, but about 1" below parallel). My last set of squats was 4 reps instead of 5 because I don't have a spotter and I was too much of a vagina to risk dumping the bar because the 4th rep was a hardcore grinder. Legpress per the usual was more hassle than it seemed worth. I'm trying to take legpress/calf raises very carefully(not light...) because my right ankle was sprained a few months ago and is still a bit tender. It's weird I don't feel it AT ALL doing squats. Did lateral box jump 30second circuits today along with exercise ball squats. Overall was a fantastic workout.
Tuesday: Legs
Squats: warmup 45x5 135x5 225x5 315x5 working sets 425x5 475x5 505x4 H
Zercher Squats: working sets 235x5 255x5 275x5 M-H, nice ab burn
Legpress: warmup 630x5 working sets 810x5 860x5 900x5 M
Half Exercise Ball Squats: 0x10 1fall 10x10 3falls 25x10 0falls(lolwut?) M
Exercise Ball Situps: 0x25 0x25 0x25 M
Lateral "Mid Box" Jumps 30s: 8each leg 11each leg 11each leg M-H, endurance limit
Calf Raises: working sets 90x10 115x10 135x10 M, right ankle discomfort
Shoulder Rehab: 5x10 10x10 10x10 M right shoulder still hurts mang
No cardio lul. I owe myself some cardio on Weds.
One other thing to say about this week is that this is the last week of one of my 12-week clipboards that I use. I'm going to alter my workout/routine for the next 12 weeks and try to fit into a 5-day split that maybe is a little easier on my lower back (lol back day before squat day). If anyone has some suggestions on a 5-day routine that includes squat, deadlift, overhead press, benchpress and extensive lat training all on separate days let me know. I'll probably end up making a Frankenstein routine per the usual.
Monday was the first day I've EVER used lifting straps (lolwut?) in like 8 years of lifting. Was never allowed to use them due to powerlifting, but I've realized for back/trap days I'm going to need them unless I want to be limited by bloody calluses and grip strength. I'm working on my pitiful upper-back strength and doing strict form pullups. My right rotator cuff is still in quite a bit of pain and I'm trying to rehab it while lifting. I REALLY do not want to deload purely due to this, I'm still at least 2-3 weeks away from a deload. I feel guilty about no cardio, but I had a solid weekend of practice and conditioning.
Monday: OH Press/Lats/Traps/Biceps
Overhead Press: warmup 45x5 135x5 working sets 160x5 175x5 185x4 H
BB Rows: warmup 135x5 225x5 working sets 285x5 315x5 335x5 H, last 2 reps cheat straps
BB Forward Shrugs: warmup 225x5 working sets 315x6 335x5 355x5 M-H straps
Underhand strict pullups "med grip": set of 3 set of 3 set of 3 M embarassing
Standing T-Bar Rows: warmup 135x5 working sets 205x5 230x5 240x5 M-H straps
Preachers Curl: warmup 80x5 working sets 100x5 110x5 115x4fail H
Double Pulley Pullups: working sets 65x5 75x5 85x5 H,
Exercise Ball Situps: working sets 0x15 0x15 0x15 E, good stretch
Shoulder prehab: 5x8 5x10 10x10 10x10 M mild right shoulder pain
I did some extensive shoulder stretching with a flat bar off a pulley also.
Cardio: 5 minutes on elliptical
Tuesday, time to do squats. I felt extremely strong on leg day again and broke some PRs again. My squats were SUPER deep (no atg, but about 1" below parallel). My last set of squats was 4 reps instead of 5 because I don't have a spotter and I was too much of a vagina to risk dumping the bar because the 4th rep was a hardcore grinder. Legpress per the usual was more hassle than it seemed worth. I'm trying to take legpress/calf raises very carefully(not light...) because my right ankle was sprained a few months ago and is still a bit tender. It's weird I don't feel it AT ALL doing squats. Did lateral box jump 30second circuits today along with exercise ball squats. Overall was a fantastic workout.
Tuesday: Legs
Squats: warmup 45x5 135x5 225x5 315x5 working sets 425x5 475x5 505x4 H
Zercher Squats: working sets 235x5 255x5 275x5 M-H, nice ab burn
Legpress: warmup 630x5 working sets 810x5 860x5 900x5 M
Half Exercise Ball Squats: 0x10 1fall 10x10 3falls 25x10 0falls(lolwut?) M
Exercise Ball Situps: 0x25 0x25 0x25 M
Lateral "Mid Box" Jumps 30s: 8each leg 11each leg 11each leg M-H, endurance limit
Calf Raises: working sets 90x10 115x10 135x10 M, right ankle discomfort
Shoulder Rehab: 5x10 10x10 10x10 M right shoulder still hurts mang
No cardio lul. I owe myself some cardio on Weds.
One other thing to say about this week is that this is the last week of one of my 12-week clipboards that I use. I'm going to alter my workout/routine for the next 12 weeks and try to fit into a 5-day split that maybe is a little easier on my lower back (lol back day before squat day). If anyone has some suggestions on a 5-day routine that includes squat, deadlift, overhead press, benchpress and extensive lat training all on separate days let me know. I'll probably end up making a Frankenstein routine per the usual.
Monday, January 10, 2011
Introduction
This will be a blog outlining my goals of playing Division 1 college football and eventually to play in the NFL. I may update this intro post a bit more later, but for now my starting stats.
6'1"
268lbs.
Benchpress 315x4
Squat 495x5
Currently play in NMPFL as a defensive nose tackle.
6'1"
268lbs.
Benchpress 315x4
Squat 495x5
Currently play in NMPFL as a defensive nose tackle.
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