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
Thursday, January 27, 2011
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/
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