I was thinking a little bit today and decided that I am going to make an attempt to log my workouts. So here we go...
Sunday/05/18/08:
I wasn't very tired or too sore from Florida except for my forearms so my friend and I decided to jack around and do some lifting.
Snatches from the floor: 45x3, 95x3, 135x3, 185x1, 205x1, 225x1
Cleans from the floor: 135x3, 185x3, 225x3,
Hang Cleans: 275x3, 315x1 - I haven't done these in about 6 months. They felt awkward but light
Overhead strick press out of the rack: 135x8, 185x5
Overhead push press out of the rack: 225x7
After the WO we headed to the bouldering hut (outdoor rock climbing shack) and messed around on that for about 30 minutes. My forearms were screaming on
Monday.
Wheeler
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Posts: 29 (05/22/08 05:31:17) |
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Posts: 30 (05/22/08 05:49:42) |
Tuesday/05/20/08:
Chest/Triceps/Abs My tendons in my forearms have been hurting for quite some time and bench press usually bothers my arms the most so I decided to try something different. Flat bench lockouts: 135x5,5,5, 225x5,5,5, 315x5,5,5, 405x5,5,5 (5 reps normal grip, 5 wide grip, 5 close grip), 455x5, 495x5, 545x2, 585x1, 405x5. Flat bench speed touch chest and half way up: 135x20, 135x20, 135x20 Incline bench lockouts: 135x5, 135x5, 225x5, 315x5, 365x5, 405x5, 455x5, 225x20, 225x20, 225x20 Flat bench dumbbell press: 80x12, 100x12, 120x12, 100x15, 80x15 EZ bar skull crushers: 54x12, 82x12, 102x12, 126x12, 126x12, 102x12 Lying dumbbell single arm side tricep extensions: 25x10, 25x 10 cable t-bar tricep push downs: 45lb plate x 15m 45lb plate x 15, 45lb plate x 15. Hanging leg raises: bw x 20, bw x 20, bw x 20 Lying crunches: 30, 30, 30 Lying cross crunches: 30, 30, 30 Lying side swipes: 30, 30, 30 Lying leg raises/hip raises: 10, 10, 10 Cable t-bar crunches: two 45lb plates x 15, x15, x15 Side raises on back extension machine: bw x 10, 10, 10 Good Workout. I got a great pump in the chest and triceps w/o hurting my arms. |
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BS Olympic Gym |
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Posts: 4864 (05/22/08 06:31:53) Im the juggernaut Beotch |
way to get after it right after the meet Justin.
ST
sometimes I win, sometimes I lose, but I will always show up!!
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casinonman |
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Posts: 1174 (05/22/08 10:51:08) |
Nice log. Glad to see you are gonna try and keep journal. That is alot of volume.
Jesse |
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KCSTRONGMAN |
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Posts: 5921 (05/22/08 19:22:49) Rules with an iron fist |
That is some of the most insane volume Ive ever seen. Look forward to tracking your progress.
ET |
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Posts: 31 (05/23/08 03:12:48) |
Wednesday/05/21/08:
Legs a.m. Back squats: (squats weren't feeling very strong so I was a little conservative) 45x6, 135x6, 225x6, 315x6, 405x5, 455x3, 500x1, 405x5 Front squats: 135x6, 225x6, 275x3, 315x3 Hammer strength single leg extension: 25lb plate x 12, 45lb plate x12, x12, x12 Double leg extensions: 2 45's x12, 3 45's x12, 4 45's x12, 5 45's x 12 Hammer strength single leg seated curl: 45x12, 45x12, 45x15, 45x17 Double leg lying curl: 2 45's x 12, 2 45's + 25 x 12, 3 45's + 11 x 10, 2 45's + 25 x 15 Seated good mornings with feet extended (did this basically to stretch out my hamstrings): 45x8, 45x8, 135x8, 135x8 Stationary lunges: 45x10, 135x10, 135x10, 135x10 Standing calf raises: 8 45's x 12,12,12,12,12,12,12,12 Seated calf raise: 3 45's x 15,15,15,15,15,15,15,15 p.m. Volvo S-80 backwards car push up slight incline: 7 sets to total roughly 200 yards (quads were blasted) Good workout
Last Edited By: Togged
05/23/08 03:24:38.
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Posts: 32 (05/24/08 02:58:04) |
Friday/05/23/08:
Shoulders/Biceps/Forearms Standing strict press lockouts (bar set at shoulder height): 45x6, 95x6, 135x6, 185x5, 205x3, 227x1 Standing strict press lockouts (bar set at chin height): 45x6, 95x6, 135x6, 185x5, 205x3, 227x1 Standing strict press lockouts (bar set at top of head): 45x6, 135x6, 185x5, 225x3, 247x2, 275x1, 225x10 Standing dumbbell single arm strict press (log style): 60x8, 75x6, 90x4, 60x10 Dumbbell single arm bent over rear delt fly: 45x12, 45x12, 50x12, 50x12 Dumbbell front raises: 35x10, 40x10, 45x10 Dumbbell lateral raises: 35x10, 40x10, 45x10 Barbbell shrugs: 225x12, 405x10 (double overhand, thumbs out, no straps), 585x10 (add straps), 765x10 (light and easy), 405x12 (no straps), 225x10,10,10,10 Barbbell curls: 45x10, 67x10, 89x10, 112x8, 135x5, 89x10 Dumbbell alternating curls: 45x6, 55x6, 65x6, 75x6, 50x10 Dumbbell preacher curls: 35x8,8,8 Standing dumbbell inside curls: 25x10,10,10 Barbbell forearm curls: 135x20 (front of body), 135x20 (behind back), 185x15,15,15 (front of body), 185x15,15,15 (behind back), 135x15 (front of body), 135x15 (behind back) Barbbell reverse curls: 45x10,10,10 Barbbell single arm wrist curls: 45x10,10,10 Dumbbell preacher curl wrist exercises: 4 exercises of 2 sets of 10 reps Great workout
Last Edited By: Togged
05/24/08 05:49:38.
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casinonman |
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Posts: 1178 (05/24/08 08:45:29) |
Man Justin I am getting tired just reading all the stuff you are doing. How long does your workout typically take you. I am really impressed with all the
volume you do. I know now why you kicked my butt everytime now:)
Jesse |
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Posts: 33 (05/24/08 21:57:03) |
Thanks Jesse. Friday took me a little over 2.5 hours. My workouts usually take about 1.5-2.5 hours. This really depends on how I am feeling and the exercises
that I am doing.
Justin |
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ddavis |
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Posts: 258 (05/26/08 07:03:39) Honorary guest loader |
geez i'm sweating just reading this mess!!
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Posts: 34 (05/29/08 02:47:22) |
Saturday/05/24/08:
Back day at the Hanger Deadlifts: 245x4, 335x4, 425x3, 515x3, 605x1 (felt real easy), 625x1 (popped up over my knees real easy but had to hitch pretty bad), 635x1 (again, popped it over the knees pretty easy but couldn't one motion it. Had to perform a serious series of hitches), 515x3 (standing on two 45 plates) Barbbell bent over rows: 135x12, 225x10, 275x10, 225x10 Pull-ups: bwx10, bw + 40lb chains x 8, bw + 60lb chains x 7 Didn't do too much. Conan and Dave were in too much of a hurry to eat. lol I was happy with my deadlifts but need to work on the improving my pull around the knees |
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Posts: 35 (05/29/08 04:15:37) |
Sunday/05/25/08
The gym was closed so I did what I could in the garage Snatches from the floor: 45x5, 95x5, 135x5, 185x5, 205x3 Cleans from the floor: 135x5, 185x5, 225x5 Clean from the floor once and strict press for reps: 135x8, 185x5, 205x5 (pr), 225x1, Clean once and push press for reps: 185x5, 225x5 Not a bad workout for what it was. |
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Posts: 36 (05/29/08 04:32:32) |
Tuesday/05/27/08
Chest/Triceps/Abs Flat bench press: 45x6, 135x15, 225x12, 315x6, 365x3, 385x3, 405x2, 315x5 Incline bench: 45x6, 135x8, 225x8, 275x5, 315x3 Flat bench dumbbell press: 120x10,10,10 Flat bench close grip presses (superset with incline dumbbell): 135x20, 20, 20 Incline bench dumbbell press (superset with flat bench close grip): 80x10,10,10 Barbbell skull crushers: 45x10, 95x10, 117x10, 139x10, 161x8, 117x1 Lying dumbbell ear choppers: 40x10,10,10 Incline bench dumbbell tricep extensions: 25x10,10,10,10 Cable t-bar tricep extensions: two 35lb plates x 12, 12, 12,12 Hanging leg raises: bw x 20, 20, 20 Seated crunches: 30, 30, 30 Seated cross over crunches: 30, 30, 30 Seated side swipes: 30, 30, 30 Lying leg/hip raises: 10, 10, 10 Cable t-bar crunches: two 45 plates x 15, 15, 15 Side raises on back extension machine: 10, 10, 10 |
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Posts: 37 (05/29/08 04:42:47) |
Wednesday/05/28/08 A.M.
Legs Back squats: 45x6, 135x6, 225x6, 315x6, 405x3, 455x3, 500x3, 520x2, 405x12 Front squats: 135x3, 225x3, 315x1 Hammer strength single leg extensions: 25x10, 50x10,10,10 Two leg extensions: 2 45's x12, 3 45's x 12, 4 45's x 12, 5 45's x 12 Hammer strength single leg curl: 45x15,15,15,15 Lying two leg curl: 2 45's x 12, 3 45's x 10, 3 45's x 10, 2 45's x 20 Good mornings: 45x8, 135x8, 185x8, 225x8 Walking lunges: 135x10, 185x 8, 225x6 Standing calf raises: 9 45's x 15, 11 45's x 15, 13 45's x 15, 15 45's x 15, 17 45's x 15, 10 45's x 15,15,15 Seated calf raises: 3 45's x 20,20,20,20,20,20,20,20 Good workout
Last Edited By: Togged
05/30/08 03:36:03.
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Posts: 38 (05/30/08 03:35:49) |
Wednesday/05/28/08 P.M.
Volvo backwards car push up slight incline: 6 sets to total roughly 200 yards |
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Posts: 39 (05/31/08 06:35:34) |
Friday/05/30/08
Shoulders/Biceps/Forearms Standing Barbbell strict press (bar set at top of head): 45x10, 135x5, 185x5, 20x5, 227x5, 249x3, 271x1 Standing Barbbell strict press (bar set at chin height): 135x5, 185x5, 205x3, 227x1 Standing one arm dumbbell strict press (log style): 60x8, 75x6, 90x4, 100x2, 75x10 Bent over one arm dumbbell rear delt fly: 45x12,12, 50x12,12 Dumbbell front raises: 35x10,10, 40x10 Dumbbell lateral raises: 30x10, 35x10, 40x10 Barbbell shrugs (no straps, double overhand, thumbs out): 225x20, 405x12, 495x8, 495x8, 495x8, 405x12, 405x12 Barbbell bicep curls: 45x10, 67x10, 95x10, 117x10, 139x8, 95x10 Alternating dumbbell curls: 50x6, 65x6, 75x6, 50x10 Preacher dumbbell curls (palms up): 30x10,10,10 Barbbell forearm curls: 135x30,30,30,30 Alternating hammer curls: 30x20 Felt a bit sluggish today. Still very sore from Tuesday and Wednesday. |
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Posts: 40 (06/04/08 06:18:26) |
Saturday/05/31/08
Back at the hanger pull-ups: bw x 10,10,10,10,10 18" deadlift: 135x5, 225x6, 315x4, 405x4, 495x4, 585x2, 635x0, 635x0, 585x2 (I can officially say that I can deadlift more from the ground than at 18") Farmers pick: 135x3, 225x3, 275x1, 295x1 Keg pick: 250x2, 300x1, 350x1 Not the greatest workout but I at least found out where my weak point is in the deadlift. I will start intermittently working the 18" deadlift. |
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Posts: 41 (06/04/08 06:31:53) |
Sunday/06/01/08
snatches/cleans/presses Snatch from the floor: 97x5, 137x5, 187x5, 207x3, 227x2 (these felt great today) Clean from the floor: 137x5, 187x5, 227x5, 277x3, 293x1, 304x1 Strict press: 45x8, 97x8, 137x8, 187x5, 207x1, 227x1, 238x1 Standing calf raises: 6 45's x15,15,15,15,15,15,15,15,15,15 Stairmaster stepper: 5 minutes at med/fast pace on toes Good Workout |
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Posts: 42 (06/04/08 06:45:14) |
Tuesday/06/03/08
Chest/Triceps/Abs Flat bench press: 45x8, 135x10, 225x10, 275x10, 315x2, 365x2, 315x8 (triceps felt really weak today) Incline bench press: 135x10, 225x10, 275x5, 315x2 Flat bench lockouts: 225x5, 315x5, 405x5, 495x3, 545x1 Incline bench half rep lockouts: 225x5, 315x5, 405x3 Flat bench dumbbell press: 120x10, 8, 6 Flat bench close grip press: 135x20, 225x15,15,15 Barbbell skull crushers: 45x10, 97x10, 119x8, 141x8, 119x10 Lying dumbbell ear choppers: 40x10,10,10 Incline bench dumbbell behind the head extensions: 30x10,10,10 Cable t-bar extensions: 2 25's x12,12,12,12 Hanging leg raises: bwx25,25,25 Crunches: 30,30,30 Crossover crunches: 30,30,30 Side swipes: 30,30,30 Lying leg/hip raises: 10,10,10 Cable t-bar crunches: 2 45's x 15,15,15 Side raises on back extension: 10,10,10 Not a bad workout. |
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casinonman |
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Posts: 1197 (06/04/08 07:30:01) |
Justin,
I hear you on the 18" DL they are the worst position to pull from. I have found if I take a little wider stance on the 18" pulls I can get more legs into it and pull a little more. Nice workouts. Jesse |
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Posts: 44 (06/05/08 04:45:57) |
Wednesday/06/04/08
A.M. Legs Back squats: 45x6, 135x6, 225x6, 315x6, 405x3, 455x3, 500x3, 405x5 Front squats: 135x5, 225x5, 315x1, 365x1, 405x1 (I finally had enough guts to try this. It actually felt pretty good. I should have gone for 2 reps. PR), 315x3 Hammer strength single leg extensions: 2 25 plates x10,10,10,10 Double leg extensions: 2 45's x12, 3 45's x12, 4 45's x12, 5 45's x 12 Hammer strength single leg curl: 45 plate x 12, 45 + 11lbs x 12,12,12 Lying leg curl: 2 45's x 10, 3 45's x 10, 3 45's + 25 x 6, 2 45's x 20 Seated good mornings: 45x10,10, 135x8,8 Walking lunges: 135x100feet, x100feet Standing calf raise: 8 45's x 15,15,15,15,15,15,15,15 Seated calf raise: 2 45's x 20,20,20,20,20 Good workout |
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