Deadlift Day - Cycle 13

Deadlift Day
Cycle 13

Overall Impression:

so....i had 2 plans for deadlifts. option A and option B. Option A was maxing out. note: this doesnt mean setting a new PR. it just means lifting something which i can TODAY for 1 rep and then doing a small bunch of singles around 90% of my max. Option B was doing a small bunch of doubles. it all depended on how i felt upon walking into the gym. i felt like doing Option B today. i dont regret it

The Workout:

Deadlifts
- 315 lbs x 2 reps x 5 sets
- 185 lbs x 6 reps
wow....this was hard as hell...i used the chalk from APT and i didnt need wrist wraps at all!!! im so happy about that...all i used was an over-under grip..but thats cool i guess...

Unilateral Box Squats
- 10 reps x 2 sets

Hyperextensions
- 10 reps x 2 sets
- Static Hold @ 1 minute

Ab Work
- Overhead Plate Side Bends superset with Plate Side Bends = 10 lbs x 10 reps x 2 sets and 45 lbs x 10 reps x 2 sets respectively.

Grip Work
- Barbell Curls = 65 lbs x 6 reps x 5 sets
yes, teh beach work

Bench Press Day - Cycle 12

Bench Press Day
Cycle 12

Overall Impression:

so guys...i apologize for neglecting my journal off late so much. i have 5-6 vids which i will post next....they cover all the vids of this week.

i hope everyone is having a good weekend or planning to

The Workout:

Seated Unilateral Dumbbell Shoulder Press
- 55 lbs x 7 reps x 2 sets
pretty hard

Pull-ups
- 5 reps x 5 sets = 25 reps @ 2 minute Rest Intervals
my weight has increased so that could explain why this is getting more difficult.

Dips and Bent Arm Pull-overs Superset
- 7 reps x 3 sets and 45 lbs x 10 reps x 3 sets respectively
nice!

Ab Work
- Circuit Training 2 Circuits
2 exercises: Hanging Leg Raises 10 reps and Overhead Plate Side Bends 10 lbs x 10 reps

Shoulder Prehab Work
- Protractions using Push-up plus

Squat Day - Cycle 12

Squat Day
Cycle 12

Overall Impression:

so....went in and did squats yesterday...i was in a hurry and i didnt want to workout...but i think this was a good workout though.

The Workout:

Box Squats
- 225 lbs x 3 reps x 3 sets
i focussed really really hard on the negative and sitting down slowly, keeping my feet wides spread out on the floor and keeping my glutes tight when i am on the box. took some getting used to. i have a vid. will post later..

Front Squats
- 95 lbs x 6 reps
- 135 lbs x 6 reps x 2 sets
this was ****ing difficult on my shoulders....i dont want to do this exercise again....im thinking of just doing regular back squats for more reps instead...

Regular Romanian Deadlifts without lockout
- 95 lbs x 15 reps x 3 sets
the goal here was to do RDL's but not lockout at the top. this will hopefully help build some strength and endurance which should carry over to my deadlifts...

Ab Work
skipped

Grip Work
skipped

Shoulder Prehab Work
- Push-up plus

Military Press Day - Cycle 12

Military Press Day
Cycle 12

Overall Impression:

my weight has been a steady 172 lbs over the last 5 days. im happy

on a new note: APT finally sent me some awesome gear. wrist wraps - 24" wrist wraps...one was a red blood line and the other pair is a convict i think..not sure...i also got tons of chalk with that so bye bye grip problems on deadlifts

The Workout:

Standing Barbell Military Press
- bar x 4 reps x 3 sets
- 95 lbs x 3 reps
- 115 lbs x 2 reps
- 120 lbs x 1 rep
- 140 lbs x 2 reps x 5 sets
- 125 lbs x 7 reps
I dunno why but this felt really heavy to me today. the warm-ups felt like as if the bar was too slow, my sets with 140 were all slow as hell though ROM and form was top notch....it was just slow...weird.

Barbell Rows
- 135 lbs x 6 reps x 2 sets
- 95 lbs x 10 reps x 3 sets
I dont like barbell rows at all..they feel unnatural as hell. im gonna go back to doing dumbbell rows but im gonna do those rows on an incline bench. i wonder if i could do a chest supported row...i wish my gym was equipped with that.

Low Incline Dumbbell Bench Press
- 60 lbs x 12 reps
- 65 lbs x 6 reps
- 75 lbs x 3 reps
- 45 lbs x 10 reps
this was mighty difficult....i was tired by the time i hit these and i really wasnt in the mood...im gonna play around with these and the row work for some time...

Facepulls
- 70 lbs x 8 reps x 2 sets

Ab Work
- Overhead Plate Side Bends = 10 lbs x 8 reps x 1 set
boring...

Deadlift Day - Cycle 12

Deadlift Day
Cycle 12

Overall Impression:

so knee pain left the body yesterday morning. my schedule this week is kinda messed up. because of spring break plus the injury i sustained (it wasnt an injury..i just overley stretched my ligaments of my right knee) i have skipped my squat and bench workouts. i worked out today on deadlifts and then come monday i will do my military press workout. come the following week i will be back on schedule 100%. i havent been eating enough food though....all ive been eating is a lot of protein through shakes and some chicken (ive been having 300 grams of protein odd) and a lot of pizzas...yuck. im sick of pizza.

so im in Dallas right now and i went with some of my friends to the LA Fitness gym and i worked out...bumped into some guys from GetBig forums...i didnt know them (i dont belong to those boards) but they were deadlifting right next to me with 635+. speed work with 585 or so...pretty awesome to watch.

The Workout:

Deadlifts
- 285 lbs x 3 reps x 3 sets
lowered the intensity and took it easy. used an over-over grip on all sets. im happy my grip sustained this so well

Unilateral Box Squats
- 10 reps x 2 sets
i did these on a regular bench. focused on controlling the negative and did not allow my glutes to relax when i was on the box.

Cable Pull Throughs
- 80 lbs x 10 reps x 3 sets

Ab Work
- some machine work

Grip Work
- EZ Bar Curls w/ 70 lbs x 6 reps x 3 sets

Military Press Day - Cycle 11

Military Press Day
Cycle 11

Overall Impression:

nice workout i think

The Workout:

Standing Barbell Military Press
- bar x 4 reps x 3 sets
- 95 lbs x 3 reps
- 115 lbs x 2 reps
- 135 lbs x 3 reps
- 140 lbs x 3 reps
- 145 lbs x 3 reps
- 150 lbs x 2 reps
- 155 lbs x 1 rep x 2 sets
- 135 lbs x 3 reps
all rest intervals were 3-4 minutes. this is quality volume training. 135, 140 and 145 were pretty easy. on 150, at midpoint i just gave way. on 155, the first time i think i kinda used some leg drive. so i did another set. the second set was ball breaking. i got stuck at midpoint for what seemed like eternity and i must've kept all my muscles so tight that my right knee area started hurting badly like how it sometimes does when i squat really heavy for many many sets. it hurt just left of the knee cap area. a kinda dull pain. this isnt new to me...ive felt this a lot when i was on the texas method. ill apply some balm to it later on...nonetheless, i think from the last time i did quality work my strength has improved greatly. im happy.

EDT Training @ 15 minute Time Block
- Dumbbell Rows @ 75 lbs = 5 + 5 + 5 + 5 +5 = 25 reps
- Dumbbell Press @ 65 lbs = 5 + 5 + 5 + 5 + 5 = 25 reps
ive been doing this for the last 7 weeks...im trying to see if its worth doing something different...maybe 4 sets of pyramiding weights and reps...12 reps, 10 reps, 8 reps, 6 reps perhaps....i dunno...EDT type thing has worked well for me so far...i was also damn tired after military presses so i think ill just stick to EDT for a couple more training sessions.

Facepulls
- 70 lbs x 10 reps x 2 sets

Ab Work
- Lat Pull Down Sit-Ups = 70 lbs x 8 reps x 2 sets

Deadlift Day - Cycle 11

Deadlift Day
Cycle 11

Overall Impression:

felt kinda good today. workout was pretty good IMO. got everything that needed to be done, done.

on an off topic: i saw "never back down" on friday. kinda stupid movie but sort of entertaining. i saw "doomsday" yesterday. yuck. what a shitty shitty movie.

The Workout:

Deadlifts
- free hand squats and side lunges x 8 reps each
- 135 lbs x 2 reps
- 185 lbs x 2 reps
- 225 lbs x 1 rep
- 275 lbs x 1 rep
- 315 lbs x 1 rep x 5 sets
- 185 lbs x 11 reps
felt pretty good. my problem with 315 is that i cant clear it with an over-over grip. my new goal is to be able to do this with an over-over grip. i did not used straps on the first 2 sets. sets 3+ i used wrist straps. APT all the way

Bulgarian Squats
- 50 lbs x 7 reps x 2 sets

Hyperextensions
- BW x 8 reps x 2 sets
- Static Hold for 1 minute
the static hold was painful as i tried my very best to squeeze my glutes.

Ab Work
- Superset of Hanging Leg Raises and Overhead Plate Sidebends for 10 reps x 2 sets and 10 lbs x 10 reps x 2 sets respectively

Grip Work
- Dumbbell Static Holds w/ 70 lbs for 45 seconds x 2 sets
- EZ Bar Curls w/ 70 lbs x 6 reps x 2 sets