Training Log:
Lat Pull Downs:
12 x 115 lbs
12 x 145
(superset) tricep pushdowns 12 x 100 lbs
12 x 165
(superset) tricep pushdowns 12 x 120
12 x 165
(superset) tricep pushdowns 12 x 100
12 x 165
(superset) tricep pushdowns 12 x 100
Calf Raises:
15 x 250 lbs
15 x 250
15 x 225
15 x 190
15 x 135
Lateral Raises:
5 x 10 x 15 lbs
5 x (superset) curls 10 x 25 lbs
Wrist Curls:
4 x 12 x 115 lbs
Shrugs:
3 x 15 x 165 lbs
Dips:
5 x 10 x bodyweight
-----
Woke up at 178.0. Gaining weight is hard. 35 Pull ups.
Tuesday, January 10, 2017
Training Log (28)
Training Log:
Incline Bench:
10 x bar
10 x 85 lbs
8 x 135
8 x 135
7 x 135
7 x 135
10 x 85
Deadlift:
10 x 135 lbs
10 x 185
10 x 225
10 x 225
10 x 225
10 x 225
-----
Woke up at 178.4
Incline Bench:
10 x bar
10 x 85 lbs
8 x 135
8 x 135
7 x 135
7 x 135
10 x 85
Deadlift:
10 x 135 lbs
10 x 185
10 x 225
10 x 225
10 x 225
10 x 225
-----
Woke up at 178.4
Wednesday, January 4, 2017
Training Log (27)
Training Log:
Bench:
10 x bar
10 x 85 lbs
10 x 135
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
Squat:
10 x 135 lbs
10 x 185
10 x 225
10 x 225
10 x 225
10 x 225
-----
Woke up at 178.2.
30 pull-ups today. I suck at minimal adding. Bring it on, elbows.
Bench:
10 x bar
10 x 85 lbs
10 x 135
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
Squat:
10 x 135 lbs
10 x 185
10 x 225
10 x 225
10 x 225
10 x 225
-----
Woke up at 178.2.
30 pull-ups today. I suck at minimal adding. Bring it on, elbows.
Tuesday, January 3, 2017
Training Log (26)
Developed my own program for Steven and myself. So far it's been very RPE (rate of perceived effort) based, where there's no fixed sets or reps. Tues / Thurs / Sat are accessory days. Mon - Bench/Deads, Wed - Bench/Squats, Fri - Bench/Deads.
Road to a 400 deadlift because I'm weak. Should have it by the end of January.
Training Log:
Lat Pull Downs:
10 x 100 lbs
12 x 130
(superset) tricep pushdowns 12 x 70 lbs
12 x 145
(superset) tricep pushdowns 12 x 80 lbs
12 x 145
(superset) tricep pushdowns 12 x 100 lbs
12 x 130
(superset) tricep pushdowns 12 x 100 lbs
Calf Raises:
12 x 295 lbs
12 x 295
12 x 295
12 x 295
Lateral Raises:
12 x 15 lbs
Road to a 400 deadlift because I'm weak. Should have it by the end of January.
Training Log:
Lat Pull Downs:
10 x 100 lbs
12 x 130
(superset) tricep pushdowns 12 x 70 lbs
12 x 145
(superset) tricep pushdowns 12 x 80 lbs
12 x 145
(superset) tricep pushdowns 12 x 100 lbs
12 x 130
(superset) tricep pushdowns 12 x 100 lbs
Calf Raises:
12 x 295 lbs
12 x 295
12 x 295
12 x 295
Lateral Raises:
12 x 15 lbs
(superset) DB press 12 x 40 lbs
12 x 15
(superset) DB press 12 x 40 lbs
12 x 15
(superset) DB press 12 x 40 lbs
12 x 15
Wrist Curls:
15 x 115 lbs
15 x 115
12 x 115
10 x 115
Fixed Row:
12 x 205 lbs
12 x 205
12 x 205
12 x 205
-----
Thoughts:
Woke up at 180.0. Doing pull-ups daily, but trying to slowly ramp up to avoid that ugly tendinitis that my elbow has an affair with. Adding a pull-up a day; today we're doing 25.
Updated Personal Bests
Updated Personal Bests:
For records.
Press: 140 lbs 3RM
Deadlift: 380 lbs 2RM
Bench: 215 lbs 2RM
Squat: 335 3RM
Haven't pushed heavy weight on bench due to my wrist swelling at anything above 190, and squats have been feeling weaker since I got new shoes that allowed greater depth.
But yeah, excuses. We'll get those numbers up. 2017 gogo.
For records.
Press: 140 lbs 3RM
Deadlift: 380 lbs 2RM
Bench: 215 lbs 2RM
Squat: 335 3RM
Haven't pushed heavy weight on bench due to my wrist swelling at anything above 190, and squats have been feeling weaker since I got new shoes that allowed greater depth.
But yeah, excuses. We'll get those numbers up. 2017 gogo.
Tuesday, September 20, 2016
My Thoughts Lately
So it's been nearly a month since my last post.
Training has persisted, even if this log hasn't. I've picked up 5/3/1 BBB, so look to that routine for what exercises I've been doing. I guess I could outline it here
4 Days a week:
Day 1) Press, accessory bench
Day 2) Deadlift, accessory squat
Day 3) Bench, accessory press
Day 4) Squat, accessory deadlift
And there you go. On lower body days I do calf raises and/or ab roll outs/hanging leg raises. Upper body I do rows, some form of chin ups, dips, face pulls, or (very rarely) curls.
And that's it. At the beginning of each month I'll post my spreadsheet here, so that it can be seen what I'm working on. Not going to try to keep up daily. My official highest 2RMs of each are as follows:
Press: 120 lbs
Deadlift: 350 lbs
Bench: 205 lbs
Squat: 325 lbs
A solid showing. Nothing spectacular, but after a little less than 1.5 years of training, I'm satisfied.
-----
Life otherwise? I stopped counting calories. I care a lot less about my weight, my body dysmorphia is still very present but I generally ignore it and focus on the numbers in the gym. My roommate is incredibly patient with me and occasionally comments on my appearance. Even if silly or vain, the encouragement helps.
I've thought a lot about this blog, and considered deleting it- but frankly, no one is reading it anyway so I figure I can just use it for my thoughts when I feel like it.
I've been thinking a lot about general improvement and decided to get back regularly into good habits for things I want to improve upon- I plan on reading some book daily, practice Spanish daily and play guitar at least 4 days a week. I need to balance my life a bit to bring peace and productivity- so that's what I'm gonna do.
That's all I have for now. I'll add my workout for this past month- I'm on the fourth week currently, which is deload.
Training has persisted, even if this log hasn't. I've picked up 5/3/1 BBB, so look to that routine for what exercises I've been doing. I guess I could outline it here
4 Days a week:
Day 1) Press, accessory bench
Day 2) Deadlift, accessory squat
Day 3) Bench, accessory press
Day 4) Squat, accessory deadlift
And there you go. On lower body days I do calf raises and/or ab roll outs/hanging leg raises. Upper body I do rows, some form of chin ups, dips, face pulls, or (very rarely) curls.
And that's it. At the beginning of each month I'll post my spreadsheet here, so that it can be seen what I'm working on. Not going to try to keep up daily. My official highest 2RMs of each are as follows:
Press: 120 lbs
Deadlift: 350 lbs
Bench: 205 lbs
Squat: 325 lbs
A solid showing. Nothing spectacular, but after a little less than 1.5 years of training, I'm satisfied.
-----
Life otherwise? I stopped counting calories. I care a lot less about my weight, my body dysmorphia is still very present but I generally ignore it and focus on the numbers in the gym. My roommate is incredibly patient with me and occasionally comments on my appearance. Even if silly or vain, the encouragement helps.
I've thought a lot about this blog, and considered deleting it- but frankly, no one is reading it anyway so I figure I can just use it for my thoughts when I feel like it.
I've been thinking a lot about general improvement and decided to get back regularly into good habits for things I want to improve upon- I plan on reading some book daily, practice Spanish daily and play guitar at least 4 days a week. I need to balance my life a bit to bring peace and productivity- so that's what I'm gonna do.
That's all I have for now. I'll add my workout for this past month- I'm on the fourth week currently, which is deload.
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