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  • Oh man, I'm exhausted...soooo ready for the weekend.


    Stepmill: 55 stories in 10 minutes
    Arc Trainer: 0.69 miles in 10 minutes
    Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
    Elliptical: 2.44 miles in 10 minutes
    Stationary Bike: 7.56 miles in 20 minutes
    We'll see how this goes...

    Comment


    • I think 405 is some sort of mental block for me. WHY?!?!?!? I pulled 395 easily last week and couldn't get 405 off the floor this week. WTF?

      Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x365; 2 attempts at 405...FAILED; 1x365; 3x315; 6x225
      Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x45; 10x45
      Upright Row: 10x95; 10x95; 10x105; 10x105
      Standing Overhead Dumbbell Tricep Extension: 6x75; 6x75; 6x75; 6x75
      Standing Calf Press: 20x285; 20x285; 20x300; 20x300
      Elliptical: 2.67 miles in 10 minutes


      GGRRRRRRRR!!!!!!!!!!!
      We'll see how this goes...

      Comment


      • Bench Press: 12x45; 8x95; 8x135; 8x185; 6x225; 6x245; 6x245; 6x255
        Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x75
        T-Bar Row: 12x135; 12x135; 12x140; 12x140
        Rear Delt Fly Machine: 15x85; 15x85; 15x85
        Preacher Curl: 10x80; 10x80; 10x80; 10x80
        Elliptical: 2.52 miles in 10 minutes

        Not a bad day.

        On another note, I'm thinking about what I want to do next. I like this setup, but I haven't tried a wide variety of templates, and want to see if something different will work well for me - you can't know until you try. I'm thinking really hard about a 5-3-1 template, and letting go of a lot of the extra accessory lifts. I figure between the main lifts and a few others, my back and shoulders will keep in form (I like my back and shoulders) and frankly, my arms pretty much suck as it is, and I know a number of people who say they've had just as much bicep growth simply doing a lot of chins and leaving curls completely behind...same with triceps and other work. Any thoughts?
        We'll see how this goes...

        Comment


        • Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x315; 5x315; 5x365; 5x365; 5x385
          Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x65; 12x65; 12x65; 12x65
          Lying Leg Curl: 9x150; 9x150; 9x150; 9x150
          Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
          Standing Calf Press: 20x285; 20x285; 21x300; 21x300
          Elliptical: 2.65 miles in 10 minutes

          Good day!
          We'll see how this goes...

          Comment


          • A good cardio day...if that even exists...

            Stepmill: 55 stories in 10 minutes
            Arc Trainer: 0.69 miles in 10 minutes
            Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
            Elliptical: 2.39 miles in 10 minutes
            Stationary Bike: 7.62 miles in 20 minutes

            Also, on another note, I'm definitely going to try a run at 5-3-1. Don't expect big numbers on the weights starting out. As it is, the program starts you at only 90% of your 1RM, and I'm going to err on the side of lighter weights to make the most of the progression built into the template. It's okay - I'm still going to work full out - the last work set of every day except deload weeks is not limited by a rep number, so you can still exhaust your muscles.
            We'll see how this goes...

            Comment


            • Incline Bench Press: 38x95; 30x95; 27x95
              EZ Bar Pushdown: 9x100; 9x100; 9x100; 9x100
              Lat Pull: 10x170; 10x170; 10x175; 16x175
              Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45; 4x45
              EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
              Hammer Strength Shrug: 12x230; 12x230; 12x270
              Elliptical: 2.47 miles in 10 minutes

              Yeah...I added some reps/sets and pretty much destroyed myself. I sorta just feel like doing that since I'm going into 5-3-1 on Monday. It will be a big change. I'm looking forward t seeing how having no direct arm work affects me. I know a number of people who still have big arms - pullups/chin ups and presses will apparently keep it up pretty well. Either way, my arms don't seem to want to be huge.

              Now I'm just trying to settle on my assistance work for my first wave. Right now I'm looking at putting db rows with bench, leg curls with squats, chins/pulls with military press, and back lifts with deads. Most suggested templates stick an ab exercise with deads, but I want to keep that with my cardio. Feel free to offer suggestions!
              We'll see how this goes...

              Comment


              • Stepmill: 55 stories in 10 minutes
                Arc Trainer: 0.69 miles in 10 minutes
                Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
                Elliptical: 2.39 miles in 10 minutes
                Stationary Bike: 7.57 miles in 20 minutes

                This week has been a marathon. I've been essentially working two positions at work since someone was terminated last week, and last night was the first night I've been able to leave the office before 8:00.
                We'll see how this goes...

                Comment


                • So, same deal as last week with deadlifts - closer, though. I think starting a new program will at least give me a shot to reset.

                  Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x365; 2 attempts at 405...FAILED; 1x365; 3x315; 6x225
                  Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x45; 10x45
                  Upright Row: 10x95; 10x105; 10x105; 10x105
                  Standing Overhead Dumbbell Tricep Extension: 6x75; 6x75; 6x75; 6x75
                  Standing Calf Press: 20x285; 20x285; 20x300; 20x300
                  Elliptical: 2.52 miles in 10 minutes

                  I'm ready to start with 5-3-1 on Monday. It will definitely be different. I'm looking at using the "boring but big" template suggested in Wendler's e-book. That means I won't be including any direct arm work...interesting change. Also, I'll be using some exercises that I haven't really done much at all - standing one-legged leg curls, one-armed dumbbell rows, pulls/chins, and back raises (since I'm a little nervous about trying glute-ham raises). Also, I've only done limited work with standing overhead presses, so that core lift will be starting REALLY low. I'm looking forward to seeing how this works.

                  I also feel that I've been putting a little bit too much in my workouts lately, and with more weight, they've been getting longer - almost a little bit too long for my taste. I think this program will mediate that a bit.

                  Anyway, I'm beat to crap after this week - a marathon of a week at work and I've been killing myself at the gym...basically trying to max out the last week of WS4SB before moving to 5-3-1.
                  We'll see how this goes...

                  Comment


                  • I decided to double my log on the new 5-3-1 template on BB.com.

                    http://forum.bodybuilding.com/showth...hp?t=127155543

                    If you're a member there, feel free to visit and comment. I'm going to see how much of a pain it is to keep both logs going. We will see. Someday, I'll have to get some pictures or something.
                    We'll see how this goes...

                    Comment


                    • Copied from my BB.com log

                      Just a little bit more information to start out. I mentioned that I'm pretty OCD, which has been a part of what has helped me get to where I am from where I was. It has been a part of how I approach things for a long time, and interestingly enough, helped a lot with my musical development (I've played [French] horn for years, and play freelance whenever possible, hence my user name and the title of the thread) as well as my diet and training. I find that the way I practice horn has fed naturally into the way I train. The similarities surprise me, but really make sense.

                      Well, I figured I should start this thing with a bang, so squats it was this morning.


                      Warmup Squats: 5x155; 5x190; 3x230
                      Work Squats: 5x250; 5x290; 9x325
                      Assistance Squats: 5x10x190
                      Standing One Leg Hamstring Curls: 5x10x80
                      Elliptical: 2.52 miles in 10 minutes


                      I expect some of my assistance stuff to be pretty low. I'm trying to use lifts or variations of lifts that I don't have a lot of experience with. I've never used this particular ham machine. I've never done much one armed row stuff. I've shied away from pullups in the past. Also, I'm thinking GHRs will happen, and I've NEVER done one before, so this whole thing will be pretty new to me.

                      This day definitely accomplished one thing I was after. I wanted to cut the time of my workouts down. Over-complicating my routine, as I have a tendency to do, had added too much time to everything, and I as sure that I had reached a point of diminishing returns. This simplified things and I got out of the gym much more quickly and still felt pretty much dead when I left. Good deal.
                      We'll see how this goes...

                      Comment


                      • So, it felt strange to bench reps at such a low weight, but I felt it. It didn't push me quite as much as squats did yesterday; I was probably a bit more conservative on my 1MR estimate for this.

                        I think I hit my right side harder with the rows. I need to concentrate on the form with my left side - might have gotten a little loose with it because my left hand grip isn't quite as strong and wasn't as steady.

                        Warmup Bench: 5x95; 5x120; 3x145
                        Work Bench: 5x160; 5x185; 9x210
                        Assist Bench: 5x10x120
                        One Arm Dumbbell Row: 5x10x45
                        Elliptical: 2.49 miles in 10 minutes

                        I can feel my legs a lot from yesterday - good stuff. I can also feel my face from my horn practice session last night - killed my embouchure. It's interesting how much playing and lifting equate when I think about it.
                        We'll see how this goes...

                        Comment


                        • Endurance and heavy abs today - I know it's a lot, but like I've said, it leaves me feeling good, and actually feels like it loosens up my legs a bit.


                          Stepmill: 55 stories in 10 minutes
                          Arc Trainer: 0.69 miles in 10 minutes
                          Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
                          Elliptical: 2.45 miles in 10 minutes
                          Stationary Bike: 7.57 miles in 20 minutes
                          We'll see how this goes...

                          Comment


                          • So, GHRs were NOT going to happen after deadlifts today. I did some bodyweight back raises, instead, which still got my glutes going, in a more limited capacity, and REALLY exhausted my erector muscles - pretty tiring session.

                            Warmup Deads: 5x145; 5x180; 3x220
                            Work Deads: 5x235; 5x275; 10x310
                            Assistance Deads: 5x10x180
                            Bodyweight Back Raises (to failure): 26; 22; 21; 19; 19
                            Elliptical: 2.58 miles in 10 minutes
                            We'll see how this goes...

                            Comment


                            • Stepmill: 55 stories in 10 minutes
                              Arc Trainer: 0.69 miles in 10 minutes
                              Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
                              Elliptical: 2.47 miles in 10 minutes
                              Stationary Bike: 7.55 miles in 20 minutes

                              I will say that I don't feel as completely beat directly after my workouts as usual, but I sure as heck feel it more the next day.
                              We'll see how this goes...

                              Comment


                              • So, Saturdays will definitely be my b**** days on this setup. They involve two exercises I've never really focused much on. When I started working out, I sucked at pullups, and never really incorporated them, and I've always just done other things for shoulders.

                                The good thing is that I definitely feel the military presses in my traps as well as the rest of my shoulder area, and I feel the pullups in my bis a lot more than I expected.

                                Warmup Military: 5x45; 5x60; 3x70
                                Work Military: 5x80; 5x90; 10x100
                                Assistance Military: 5x10x60
                                Bodyweight Wide Grip Pullups (to failure): 16; 13; 11; 11; 11
                                Elliptical: 2.56 miles in 10 minutes
                                We'll see how this goes...

                                Comment

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