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  • AlphaBrass01
    replied
    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!

    Leave a comment:


  • AlphaBrass01
    replied
    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.

    Leave a comment:


  • AlphaBrass01
    replied
    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!

    Leave a comment:


  • AlphaBrass01
    replied
    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?

    Leave a comment:


  • AlphaBrass01
    replied
    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!!!!!!!!!!!

    Leave a comment:


  • AlphaBrass01
    replied
    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

    Leave a comment:


  • AlphaBrass01
    replied
    ncline Bench Press: 38x95; 29x95; 26x95
    EZ Bar Pushdown: 8x95; 8x100; 8x100; 8x100
    Lat Pull: 10x170; 10x170; 10x175; 10x175
    Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
    EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
    Hammer Strength Shrug: 12x230; 12x230; 12x230
    Elliptical: 2.49 miles in 10 minutes

    I hate the way our minds work, in that everything felt sooo good last week that when this week, even though I haven't necessarily had a BAD day, they don't seem as good as they should. Oh well. Still sluggish...

    Leave a comment:


  • AlphaBrass01
    replied
    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: 7.55 miles in 20 minutes

    Yeah...definitely not as much energy this week. On the bright side, I tried to focus on depth yesterday with both the back squats and Bulgarian squats, and the way my legs felt during cardio this morning tells me that I pushed a little deeper than I had been previously.

    Leave a comment:


  • AlphaBrass01
    replied
    Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x315; 5x315; 5x365; 5x365; 4x385
    Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x65; 12x65; 12x65; 12x65
    Lying Leg Curl: 8x150; 8x150; 8x150; 8x150
    Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
    Standing Calf Press: 20x285; 20x285; 20x300; 20x300
    Elliptical: 2.58 miles in 10 minutes

    I haven't felt as energized so far this week as I did last week, but last week was insanely good for some reason, so I'm okay with that. I felt strong this morning, but pretty tight. I wish my balance was better on my left foot for the Bulgarian squats. In the last set, I was getting really tired and had to stop reset myself because I almost tipped over (LOL).

    Leave a comment:


  • AlphaBrass01
    replied
    Bench Press: 12x45; 8x95; 8x135; 8x185; 6x225; 6x245; 6x245; 5x255
    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: 2.58 miles in 10 minutes

    Leave a comment:


  • AlphaBrass01
    replied
    Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x365; 1x395; 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: 2.71 miles in 10 minutes

    Deadlift up to 395 today! Back felt great - rougher on my legs.

    Happy weekend!

    Leave a comment:


  • AlphaBrass01
    replied
    Stepmill: 55 stories in 10 minutes
    Arc Trainer: 0.69 miles in 10 minutes
    Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
    Elliptical: 2.51 miles in 10 minutes
    Stationary Bike: 7.56 miles in 20 minutes

    Man, this is a great end to the workweek, at least training-wise. I've also started training for a new position at work, so it's been interesting, though today, I won't get to learn much new stuff in the office since one person in our office has been out all week and one is out starting today - gone to San Francisco for a national rugby tournament.

    Leave a comment:


  • AlphaBrass01
    replied
    Incline Bench Press: 38x95; 29x95; 26x95
    EZ Bar Pushdown: 8x95; 8x100; 8x100; 8x100
    Lat Pull: 10x170; 10x170; 10x170; 10x175
    Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
    EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
    Hammer Strength Shrug: 12x180; 12x230; 12x230
    Elliptical: 2.66 miles in 10 minutes

    Leave a comment:


  • AlphaBrass01
    replied
    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: 7.52 miles in 20 minutes

    Leave a comment:


  • AlphaBrass01
    replied
    Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x315; 5x315; 5x365; 5x365; 4x385
    Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x65; 12x65; 12x65; 12x65
    Lying Leg Curl: 8x150; 8x150; 8x150; 8x150
    Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
    Standing Calf Press: 20x285; 20x285; 20x300; 20x300
    Elliptical: 2.70 miles in 10 minutes

    Leave a comment:

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