Ordering tomorrow

Deadlift

285 x 5

325 x 3

365 x 2

Went for 3 but the velcro belt I borrowed busted open halfway up so I let it go. Got distracted but didn't really feel like I would fail though. Should've kept going in retrospect.

225 x 10 x 5

GMOP

175 x 10 x 2

185 x 10

195 x 10 x 2

Calves, abs superset

7-8-10 Squat and Deadlift

Squat

315 x 2

330 x 1

315 x 2

the 330 was the same speed or even faster than the 315

Deadlift

335 x 3 x 3

didn't feel too easy. I miss that period during may when every deadlift workout felt easy and I was constantly hitting PR's.

Tranversus

This workout took forever because I was helping 2 of my friends with squat and deadlift.

Weigh In: 150 lbs with shoes, shorts, no shirt, pre dinner. I think I weigh about 148 in the morning now.

Randomass Pointless Workout

I got sicker over the weekend and took antibiotics and am now feeling about 90% healthy. I weighed in at 176.2 lbs before lifting so I've lost weight over this past week from sickness. Since I was already at the gym I thought might as well do some light lifting since it's all I was thinking about in class.

Squat

135 x 3, 3

Bench

95 x 5, 5

Deadlift

185 x 3, 3

7-7-10 RE Bench

Bench

175 x 6

180 x 4

185 x 3

Incline Bench

135 x 6 x 3

Skull Crushers

70 x 10

80 x 10 x 2

Dumbbell Flyes

30's x 10

40's x 10 x 2

Shoulder Raises

Hmm...

Bench

135 x 5

155 x 3

175 x 3

Hmm...

125 x 10 x 2

135 x 10

135 x 8

135 x 7

Dumbbell row

75 x 10 x 5

Skullcrushers

50 x 10 x 2

55 x 10 x 3

Curls

30 x 10 x 5

Working around injury squat

I tried warming up for squatting but my right hip is still bothering me at the bottom of the hole. I can squat on it, but I don't trust it to be as explosive as I want to be.

SS-bar Box Squat:
used a 14" box, which is .5 inches below parallel for me. I normally use a 13" but wanted to keep it higher to avoid aggravating the hip.

285 x 5
325 x 2, 5, 5, 5

The first set of 325, I was jet powered due to my stomach feeling horrible. I stopped after 2 to avoid having the jets burn solid fuel ifyouknowwhati'msayin'. The other 3 sets felt fine, thankfully.

Zercher Squat:
1 second pause on the top of the legs. Used a fat bar today for these which was much better on my forearms. With a bit of padding, it might even be bearable at heavier weights.

173 x 5
213 x 5
263 x 5, 5

These feel pretty good, almost like a weird front squat. I recommend them to everyone.

Lunges hurt badly so I scratched them. Finished with some leg extensions/curls, ghr abs and 5 trips with the sled + 160 lbs. keg on top.

Pho powered squat

Squat

215 x 5

240 x 3

275 x 2

I guess this is okay for being alone and unbelted. I guess...

165 x 10 x 5

CYBEX EAGLE GLUTE MACHINE

200 x 10 x 5

Seated calf raise/cable abs superset

(5 plates x 10, stack + 2 extra weight things x 10) x 5

7-5-10 Squat

I met some kid who said he was doing powerlifting today. His deadlift was 315 and his squat was 155. lol.

Squat

245 x 8 PR

255 x 6 PR

265 x 5

everything easy. My back has been hurting randomly still, but it hasn't affected my squats.

Box Squat

225 x 5 x 4

knee was kinda clicking during these. If I find that squats are giving me knee problems I think I need to see a doctor, because as of now only jumping aggravates it. Squats don't hurt it at all, but if it gets to the point where bending my leg hurts then I'm fucked and probably need a new meniscus or some bullshit.

Cleans

135 x 5

155 x 2

175 x 2

185 x 1

195 x fail

175 x 1

Cable abs

used pulldown machine with backpad

7-4-10 4th of July Bench

Bench

195 x 2 x 3

didn't feel too awesome, didn't feel bad either

Standing Press

95 x 3

105 x 3

115 x 3

This was the lightest standing press has ever felt. I started at about neck level which made it feel better and easier.

Shrugs

225 x 10

315 x 10

365 x 6,6 hands got sweaty and grip was issue at this point

315 x 10

225 x 10

supersetted with Neutral Grip pullups

BW x 10 x 5

and then some abs

ME Bench

Bench:
295 x 1
305 x 1 @ 9

Bench is feeling great. Everyone has a 1 second pause. The felt benches here make my leg drive feel fantastic.

Bench w/ Chains:
135 + 40c x 3, 3
135 + 80c x 3, 3, 3, 3
134 + 120c x 3, 3, 3

The chains didn't completely deload at the bottom, so I'm not sure what the weight was.

Supersetted:
Standing Press:
135 x 5
155 x 5
175 x 4, 4

and Close-grip Pull ups:
bw x 20, 15
bw + 20 x 8?
bw + 20 x 8 + 2

Supersetted:
Dumbbell Bench:
90s x 8, 8, 8, 8

Curls:
35s x 8, 40s x 8, 45s x 8, 8 + 30s x 6

and Band Pull-aparts.

Trying to work in some extra volume to promote hypertrophy. I'd like to add some more muscle to my chest for benching in hopes it will carry over strength wise.

Sit-ups.

Horrible Squatting

Squat:
Worked up to 365 x 2. My right hip was bothering me really badly, so I stopped. Also, my back. It's frustrating to be limited so early.

Cleans:
185 x 3, 3, 3, 3

Felt so-so on these because my back was aching.

Supersetted
zerchers @ 135 x 8 with bent over rows @ 135 x 8-10

Finished with leg extensions and machine row. + ghr abs

Only getting rep PRs because I never tried before

Standing military press

95 x 3

105 x 3

115 x 6 (rep PR)

65 x 10 x 4

75 x 10

Cable row

165 x 10

180 x 10

195 x 10 x 3

Abs

Squat

Still feeling sick.

Squat

285 x 1, 1 (opener)

Both of these were slow, which is unsettling. I hope I feel better after this week off.

Good mornings off pins

185 x 8, 8, 8

Standing abs

3 sets

7/1/10 Bench

Finally back in the gym and my bench surprisingly seemed to get a tad better after my little lifting hiatus.

Bench
65 x 5
65 x 5
70 x 2
65 x 5
65 x 5

Foam Presses
75 x 3
75 x 3
85 x 0
75 x 3
80 x 3

I have really crappy stability on the bench press, gotta work on that.


Incline Dumbbell Press
12's x 8
12's x 8
12's x 8


Finished the workout by schoolin Terence in some bball. You just can't get past my defense, buddy ;)

Bench

Felt a little feverish going into the gym, then felt better once I started lifting.

Bench (full commands)

195 x 1

195 x 1 -Terence said these looked pretty fast but they felt kinda heavy, maybe just meet jitters

Foam presses

205 x 2

215 x 2 -didn't sink the first one in enough

215 x 2

Incline dumbbell press

60s x 8, 10, 10

Dips

BW x 12, 12, 12

Post-training BW: 180.3 lbs

I left the gym and felt feverish again...maybe I should just live in the gym and lift 24/7 to stay healthy.

Getting a belt soon

Deadlift

305 x 3

325 x 3

345 x 4

225 x 10 x 5

Can't blame my grip on that last heavy set. Belts apparently give +30 STR

GMOP - OP

175 x 10 x 2

155 x 10

Lightened this set to try to get better stretch, didn't feel a difference so went back up

175 x 10 x 2

Abs

6-30-10 RE Bench

I skipped Squat this week because my lower back was really hurting me. It may have been from arching my back and benching heavy, or from swinging on rings trying to do gymnastics stuff, or from too much sitting playing internet games. Went to 24 hour fitness magicsport in altadena which had the best benches I've ever seen. Scott would appreciate this more than anyone. The benches have posts to rack the weights like at Wooden, but here's the exciting part. There are 6 posts per side and each one is labeled from 2.5 to 45 so people rack the weights like not idiots. It kinda works.

Bench

165 x 8

170 x 6

175 x 4

Incline Bench

135 x 5, 6, 6

Incline Skull Crushers

65 x 10 x 3

Dips

BW x 15-20 x 3

Machine Flyes

3 sets

Roman Chairs

20, 20, 16 (elbowed got sweaty and slipped)

BTW my high score for dolphin olympics 2 is 227 million.

Incline and Shoulder Press and Back. Wednesday 6/29/10

Incline Bench 5x5
105, 110, 115, 120, 120x4+fail
-> brought bar down to 1 inch above upper chest

One Arm Rows 5x5 (each arm)
65, 65, 65, 65, 65

Shoulder Press 5x3
85, 85, 85, 85, 85
-> brought bar down to just below chin level

Pullups on Thick Bar
10 BW, 8 BW, 8 BW
-> all thumbless
-> did these at the park on the bar that holds up all the swings

Banded Pullaparts 3x10
-> no weight, just the mini band

Power Cleans and Hang Cleans. Monday 6/27/10

I didn't feel like squatting today and had no trusty spotter and very little time so I just did a few cleans.

Power Cleans 3x5
115
115
115
-> horrible form (couldn't get elbows even slightly up and no explosion today)

Hang Cleans 2x10
95
95 (tough)

Shrug Machine
95lbs each side -> for 1 set of 20 reps, slow and controlled

Triangle Jumps
1 set of 50 (25 each way) over a parking curb

Bench and Back. Saturday 6/25/10

Bench 4x2
-> all with press calls
135
135
135
135
-> tough when I didn't quite get leg drive quite right

Foam Roller Bench 3x8
135
135
135

Decline Dumbell Bench
50s x 8
50s x 7 + fail
50s x 6 +fail

Ultra-Wide Grip Lat Pulldown
100x8 with pauses
130x6
130x6

Close-Grip Cable Rows
130x7
130x7
130x7

Pullover Machine
140x8
160x8
160x8

Light Bicep Curls with Tricep Holds 2x10
-> all with 10lb weights