Author Topic: Giving it another go (Read 71149 times)

11venthhour · « **Reply #100 on:** July 09, 2009, 05:14:33 PM »

boring day

15 minutes on the treadmill
15 minutes on the elliptical
10 minutes of various ab workouts

hopefully i will have the will power to have this workout a couple times a week.

Stubborn · « **Reply #101 on:** July 09, 2009, 07:50:38 PM »

I feel your pain.

11venthhour · « **Reply #102 on:** July 12, 2009, 08:20:07 PM »

Quote from: Stubborn on July 09, 2009, 07:50:38 PM

I feel your pain.

well obviously i did too! since i didn't make back into the gym until today!

bench DE
135 warm warm up

CG for speed
135x3
145x3
155x3
165x3

comp grip
165x3
175x3
185x3
195x3

incline bench
105x10
135x10
155x5
175x5
195x5

dip machine
165 for 3 sets of various weights, i changed the width of the grip on the 2nd set

DB curls
40x8
45x8
50x7

BB curl
65x10
75x10
85x8

dead lifts
135x8
225x8
315x5

pull downs to the chest
3 sets

DB rear laterals
15x10
20x10
25x6 then 15 for a rep out

side laterals
15x10
20x10
25x10

5 minutes of cardio

i felt great today. i guess so since i haven't been to the gym since thursday and that was a cardio day. i threw in some dead lifts because i missed this week and instead of working it in i just called it a bust.
this is the first time i have done incline BB bench in a while because it always hurts my shoulders. so i adjusted my grip and did pretty well on it. my diet blows as usual. i think after this next weekend i am going to give up drinking until the next comp.
drinking = poor empty calories and poor food decisions!

11venthhour · « **Reply #103 on:** July 13, 2009, 09:45:17 PM »

Squat Day

Squats
135x10
185x8
225x5
275x3
315x6, PR!

Speed squats to the box
155x3x2
165x3x2
175x3x2
185x3x2

Ham curls
100x8
115x8
130x7

Standing calf raises
150x10
170x10
190x10

Leg raises
4xrep out

Hyper extensions
2xrep out @ BW

Today was a good day! I hit 315 solid, I think one went just parallel, but I sunk the last one so it was all good. I would have gotten a 7th rep but my wrist were about to give out so I just racked it. So overall it was good work out. Diet is slightly better now but it still has its faults.

11venthhour · « **Reply #104 on:** July 14, 2009, 05:10:12 PM »

pointless day of sweating

elliptical 20 min
treadmill 20 min
ab work

i am fat and i need to start taking the cardio and the diet a little more seriously. mark these words because i will most likely be stating them again.
11venthhour@227

Stubborn · « **Reply #105 on:** July 14, 2009, 06:07:20 PM »

Quote from: 11venthhour on July 14, 2009, 05:10:12 PM

pointless day of sweating

elliptical 20 min
treadmill 20 min
ab work

i am fat and i need to start taking the cardio and the diet a little more seriously. mark these words because i will most likely be stating them again.
11venthhour@227

Quoted for accountability.

11venthhour · « **Reply #106 on:** July 16, 2009, 10:06:17 PM »

Quote from: Stubborn on July 14, 2009, 06:07:20 PM

Quoted for accountability.

i got to stop looking at my diet and training as if it was 3.5 years ago when i was in better shape and younger with no kids!

bench day
95x warm up
135x12, all paused at the bottom
185x10, first 5 paused at the bottom
225x5
280x4, PR! for reps

CG bench
155x8
175x7 or 8, i can't remember
195x6

behind the head tricep extensions
90x8
95x8
100x8

DB curls
40x8
45x8
50x8

side lateral raises
20x10
25x10
30x10

it was good workout, but it was crowded. a whole bunch of teens doing workouts that don't belong in the weight area. and a bunch of standing around and talking too. but it was all good. i am going out this weekend and buying a scale no matter what! i am going to advice form stubborn/lift and weigh myself daily. dead lifts tomorrow!

11venthhour · « **Reply #107 on:** July 17, 2009, 10:39:24 PM »

dead lift day

dead lifts
135x8
225x7
275x5
325x5
390x4, i just kind of quit

bent rows
165x8
185x8
205x6

underhand lat pull downs
100x10
130x10
160x6

hypers
10 reps with 25 plates, then i ran out of time

man i was gassed after i did the 275 set today. i lost all motivation. so i guess my diet is starting to effect me, so that is good and bad thing i guess. i got up to 390 and i wanted 5, but i just didn't feel like pushing my self. oh well better luck next week huh. i am trying to acclimate myself to a real diet so i will probably start being in a shitty mood tomorrow, man i want my mid 20's back!

11venthhour · « **Reply #108 on:** July 19, 2009, 10:24:00 AM »

DE bench day

bench
135 warm up

CG bench, speed
135x3
145x3
155x3
165x3

bench, speed
165x3
175x3
185x3
195x3

incline bench
165x5
185x5
205x5

tri cep push down
70x10
85x10
100x6

dip machine
165x8x3

DB curls
45x8
50x7
55x6

BB curls
65x8
75x8
85x8

i am down 4 lbs so the real dieting seems to be working. i just have to up the cardio on the off days. everythign on the speed benching was done with a big pause on the bottom. well time for a cook out that i will regret later

11venthhour · « **Reply #109 on:** July 20, 2009, 07:34:37 PM »

squat day

squats
135x10
185x10
225x8
265x5
265x7

squats to the box
155x3x2
175x3x2
195x3x2

seated ham curls
100x8
115x8
130x8

standing calf raises
130x10
150x10
170x10

4 sets of leg raises

SLDL w/DBs
70x8
85x8
100x6

today was a good workout. it took a bit to get motivated but after i woke up some i got going pretty good. i traded the hypers for some SLDL action.

splinterhands · « **Reply #110 on:** July 20, 2009, 07:42:32 PM »

Good very solid workouts.

11venthhour · « **Reply #111 on:** July 20, 2009, 10:11:46 PM »

Quote from: splinterhands on July 20, 2009, 07:42:32 PM

Good very solid workouts.

thanks man!
you log is not too bad either!

11venthhour · « **Reply #112 on:** July 21, 2009, 09:32:41 PM »

moving but no going anywhere day

25 minutes of cardio
5 minutes of stretching

i had shit to do today so i had to do the cardio at work so i couldn't spend an hour on it. if i feel motivated i will go out after work and get another 30 minutes in before bed.

11venthhour · « **Reply #113 on:** July 23, 2009, 04:38:23 PM »

ME bench day

bench
bar warm up
95xwarm up
135x10, all paused at the bottom
185x10, first 5 paused on the bottom
225x5
255x5, slight pause on the last rep
255x6

CG bench
155x8
175x8
195x8

rack press
185x5
225x5
245x3, with big fail on a 4th rep attempt

DB tri cep extension
100x8x3

BB shrugs
225x8
275x8
315x8

lat pull downs to the chest
3 sets of 10

i hit the gym after work this morning, so with that in mind it was great workout. diet going well.

11venthhour · « **Reply #114 on:** July 24, 2009, 03:46:39 PM »

dead lift day:

135x8
225x5
275x5
355x3
355x2
355x5

bent rows
155x8
175x8
195x8

lat pull down underhand grip
115x8
130x8
145x4 then 100 over hand grip rep out

3 sets of a wanna be circuit
SLDL w/100 DBs
95 lbs good mornings
leg raises

man i could not get my dead lift right today and it threw off my workout. i finally went to the car and got some chalk so i could finally get the 5 reps of my 80% week. the diet fell apart yesterday because i didn't bring enough food to work so i cheated

i may try and get some cardio at work tonight to make up for it.

11venthhour · « **Reply #115 on:** July 26, 2009, 05:00:32 PM »

saturday
walked the zoo with my kid for 3 hours, ate pretty healthy too

today bench DE day

warm ups
bar, 95, 135 all paused on the bottom

CG speed work
135, 145, 155, 165x3, varying pausing at the top and bottom or just all out

reg grip speed work
165, 175, 185, 195x3 see above
135x20, 10 all out and 10 paused at the bottom (i just felt like it)

DB shoulder press
30x8
40x8
60x8
70x8
80x4

rear laterals one arm cable
3 sets of 10

side laterals
20x10
25x8
30x7

tri cep pushdown
70x10
85x10
100x7

DB behind the head
90x8
95x8
100x7

DB curls
40x8
45x8
55x4, rep out hammer curls with the 30's

ez bar curls, unknown bar weight, so all weight shown is plates only
20x10
40x8
60x8
80x6

10 minutes of cardio

sounds like a lot while typing but it only took me an hour to do. i was pretty unmotivated today but this got me going a bit!

11venthhour · « **Reply #116 on:** July 27, 2009, 10:11:49 AM »

squat day

10 minutes of cardio, not voluntary i was waiting on the squat rack

squats
bar warm up
135x10
185x8
225x5
275x3
305x5

box squats
185x3x4sets

lay down ham curls
70x10
90x10
110x10

not feeling it again today. i did find the laying ham curl is way superior to the seated though. i never gave it much thought before but i like it way better. i think could have got the 305 for more but i just didn't have it in me to push myself, i was going to do a 2nd set as well but i was running out of time and motivation. man this has been going on for a week. i was pumped to go to the gym today so i wonder if i just lost while doing cardio waiting for the rack.

Stubborn · « **Reply #117 on:** July 27, 2009, 03:17:33 PM »

Sometimes you need a little kick in the ass and sometimes you need a little time off.

For me, taking a week to focus on cardio/conditioning really gets me in a good mindset for lifting.

11venthhour · « **Reply #118 on:** July 29, 2009, 08:10:14 PM »

Quote from: Stubborn on July 27, 2009, 03:17:33 PM

Sometimes you need a little kick in the ass and sometimes you need a little time off.

For me, taking a week to focus on cardio/conditioning really gets me in a good mindset for lifting.

i might actually do that. i am going to probably shorten my current training cycle, then take a 1-2 weeks off, then start up again for late november's meet.

bench day
135x10x2
185x10
225x5
270x4, i lost my set up and i could feel it

CG bench
155x10
185x8
205x5

tri cep pushdowns
85x8x3

shrugs
135x10
225x8
275x8
325x5, couldn't hold anymore

DB bi cep curls
45x8
50x8
55x4, then a rep out with 30 lbs hammer curls

i actually felt pretty good today. i ate like crap yesterday and right before the gym. figures, eat like shit endless motivation, eat healthy and i just want to die. i think i am used to the caloric intake that is keeping me fat, vs. the caloric intake that will keep me healthy!
current weight around 220, so i am down 7. yippie!
also i watched the dave tate video on the bench set up and i have been using it for a bit. today i was rushed because i was sharing the bench with someone in hopes they would spot (they did). so when the bar was unracked i felt my set up get lose. i really think if i was tight the whole time i would have gotten a 5 rep today on the 270!

11venthhour · « **Reply #119 on:** July 30, 2009, 03:24:12 PM »

dead lift day

dead lift
135x8
225x8
275x5
315x5
370x4

bent row
175x7
195x6
215x4, 135 rep out

under hand lat pull down
115x8
130x8
145x8

hyper extension w/ 25 plate
3 sets

well i felt good today. figures the second i threaten myself with a weeks worth of cardio i get motivated. man my back was still a bit tender from yesterday's workout, and my legs weren't 100%, even with that i got 4 at 85% which i still felt strong but my bi ceps started to feel sore along with my traps felt like they were giving out. so i just stopped.
my diet seems to be back on pace, even so i will take next week off for a light work out and cardio week.

11venthhour · « **Reply #120 on:** August 03, 2009, 05:16:02 PM »

day 1 of taking it easy:

bench
bar warm up
135x10x2
145x10x2
155x10x2

elliptical 15 mins
treadmill 15 mins
stretching 5mins

so i am going to take some advice from lift/stubborn and take it easy this week. i may do legit light workouts next week. then the last week of the month i am going to start my prep for the states in november. i am going to do my version of the 5/3/1 and see how that turns out for me.

11venthhour · « **Reply #121 on:** August 04, 2009, 04:12:37 PM »

dead lifts and stand still leg motions

135x10
185x10x2
205x8x2
225x8x2

2 sets of lat pull downs

20 minutes of cardio on the elliptical

i got a late start on the day so i didn't do the full cardio. my lower back got tight on those higher rep sets. i threw some lat pull downs in because i cut it short on reps on the 205 and 225.

11venthhour · « **Reply #122 on:** August 05, 2009, 10:21:06 PM »

shoulder press
bar warm up
65x10x2
85x10x2
105x10x2

40 minutes of elliptical and lockdown

today wasn't that bad, something decent on tv. i couldn't remember what my max was on the shoulder press so i just went for sets of 10.

11venthhour · « **Reply #123 on:** August 07, 2009, 08:20:12 PM »

bench
bar warm up
95x5
135x5
185x5
225x5
245x3
265x3

plate loaded machine bench
I worked up to 120 a side for 6

DB behind the head
60, 70, 80, 90x8
100x10

I did some curls but it got messed up because there were no DB left!

well i just could not do cardio today! i will get some in tomorrow. i have been lax about my diet and i have kept the weight about the same. i am going to start my schedule next week with a light week working up 70% of my max in the 3 lifts, and doing 1 accessory workout followed by some cardio. then i will start my 12 week program.

splinterhands · « **Reply #124 on:** August 08, 2009, 06:53:15 AM »

Quote from: 11venthhour on August 03, 2009, 05:16:02 PM

start my prep for the states in november.

Do you have a link to this?