dengar's log

Discussion in 'Training Logs' started by dengar, Jun 26, 2009.

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  1. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Quick background:
    I am coming off a broken finger which had me out of lifting for about 6 weeks. During that time I did cardio 4 or 5 times a week and got down to as low as 212. I am currently hovering around 215-218 with a goal to be bigger and stronger at 200.

    Max Lifts
    Squat - 405x1
    Dead - 405x1
    Bench - 225x4

    [​IMG]


    The after pic if from around 12/20/08 around 225-230.

    6/15
    Dead - 135 1x8, 225 2x5, 275 2x5
    Rack Pull - 225 2x10
    Pull up - 6, 6, 4
    Pulldown - 90 1x10, 100 1x10, 110 1x10
    Seated 1 Arm Row - 50 1x10, 1x8, 1x8
    Shrugs - 225 1x8, 1x10 strapped
    Facepull - 80 3x15
    Eliptical - 10 min 1.11 miles
     
    Last edited: Jul 6, 2009
  2. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Bench - 135 1x10, 1x4, 1x6
    Dips - 10, 6
    Pecdeck - 135 3x10
    X over - 40 3x10
    Pushdown - 110 3x10
    Rope Extension - 70 2x10
    Rope PD - 60 2x10


    Leg Extensions - 40 3x10
    Leg Press - 450 3x10
    Squats - 135 1x5, 225 4x5
    Ham Curls - 45 1x12, 2x10
    Calf Raises - 255 2x15
    Eliptical - 15 min 2.02 miles
     
  3. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Deadlift - 135 1x5, 225 3x5, 275 1x5, 1x3
    Rack Pull - 225 1x10, 245 2x10
    Pull up - 7,5
    Pulldown - 100 2x10, 1x12
    Seated 1 Arm Row - 50 1x10, 1x8, 40 1x10
    Facepull - 80 3x12
    Shrug - 80 2x12

    Incline DB - 35 3x12
    Pecdeck - 135 2x10, 1x12
    X over - 40 3x12
    Pushdown - 110 2x10, 120 1x10
    Rope Extension - 70 2x10, 80 1x11
    1 Arm Tri - 40 2x10, 40 1x 14/15
     
  4. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Squat - 135 1x8, 225 2x8, 275 1x5
    Leg Press - 450 2x10, 1x12
    Leg Extensions - 55 2x12, 1x10
    GM - 135 3x10
    Ham Curl - 45 1x12, 2x10
    Calf Raise - 255 1x12, 275 2x12
    Bike 5 Minutes
     
  5. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Shoulder Press - 25 3x12
    Side Raise - 20 3x10
    Rear Fly - 20 3x10
    Ham Curl - 30 1x12, 35 1x10, 1x8
    Standing Curl - 30 2x10, 1x16 Long Rest between 2nd & 3rd set
    1 Arm Rope - 30 1x12, 40 2x10
    Bike 15 min Level 5 Hill 4.1 miles
     
  6. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Deadlift - 135 1x5, 225 2x5, 275 3x5
    Rackpulls - 225 1x8..lower back was done
    Pullups - 6, 5, 5
    Bent Row - 135 3x10
    Pulldown - 100 2x10, 110 1x10
    1 Arm Seated - 30 3x15
    Shrug - 80 2x12

    I'm hoping my grip strength returns soon and some how I managed to pull my pec during pullups.
     
  7. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    7/3
    Incline - 40 3x12
    Pecdeck- 135 1x10, 150 2x10
    Xover - 40 1x12, 50 2x15
    Dips - 10, 10
    Pushdown - 110 1x12, 120 1x10, 1x12 V-bar
    Rope Ext - 70 3x10
    1 Arm Rope - 40 2x10, 50 -> 40 -> 30 Drop 10/10 6/5 8/6
    Elip - 10 min HIIT 1.62 miles.
     
  8. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Arnold Press - 30 2x10, 1x12
    Shoulder Press - 25 3x12
    Side Raise - 20 1x10, 15 2x10
    Rear Fly - 20 3x10
    Hammer Curl - 30 1x12, 35 1x10, 1x9
    Standing Curl - 30 2x10, 35 1x8
    Cable 21 - 60, 60, 70
    1 Arm Rope - 30 2x15, 40 1x10
    Elip - 15 min HIIT 2.44 miles
     
  9. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Weight is 221.0 after 4th of July weekend.

    I will begin logging my food intake again later this week.

    Squat - 135 1x5, 225 1x8, 275 1x6, 315 2x3, 335 1x2
    Leg Press - 450 3x12
    Leg Extension - 40 2x15, 1x18
    Ham Curl - 35 1x12, 45 1x12, 55 1x10
    Calf Raise - 275 3x15

    This is the first time I used the squat shoes I got from therealthomas a few months ago. They do make things a little more comfortable for me. Currently the thing holding back my squat is my lower back. I'm hoping with a couple more weeks of pulling it will be back to where it was and my squat will return as well. Overall it was a pretty solid leg day. I was able to get back under 315+ for the first time since coming back from injury and that felt pretty good.
     
    Last edited: Jul 7, 2009
  10. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Meal 1 - 8:30
    2 Scoops ATW
    1/4 Instant Grits
    Multi, Fish Oil, OB, Vit C

    Meal 2 - 12:00
    Tuna
    1 Cup Protein Plus Pasta
    2 TBSP Italian Dressing
    1.5 oz Green Peppers
    1 TBSP ANPB

    Meal 3 - 5:00
    Chicken Breast
    2 TBSP Rays
    1 Cup Protein Plus Pasta
    1.5 oz Green Peppers
    2 TBPS Italian Dressing

    BJJ - 7:15-9:00
    I was super lethargic at BJJ today and it made class terrible. How does everyone else eat prior to a workout like that? I basically had to force down that 3rd meal because I wasn't really hungry at all. That has been one of my problems for awhile. I would eat well, but just not enough food despite being a bigger guy.

    Meal 4 - 10:00
    Tuna
    1 Cup Protein Plus Pasta
    2 TBSP Italian Dressing
    1 oz Green Pepper
    1 oz Cheddar Cheese

    Meal 5 - 12:00
    2 Scoops ATW
    2 TBSP ANPB

    Totals
    Cals - 2515
    Fat - 88.1
    Carb - 182.9
    Net Carb 164.8
    Protein - 259.0
     
    Last edited: Jul 8, 2009
  11. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Meal 1 - 10:00
    2 Scoops ATW
    1/4 Instant Grits
    Multi, Fish Oil, OB, Vit C

    Meal 2 - 1:15
    Chicken Breast
    2 TBSP Rays
    Sweet Potato

    Meal 3 - 7:00
    1 Cup Protein Plus Pasta
    1 TBSP Italian Dressing
    2TBSP ANPB

    Gym
    Deadlift - 135 1x10, 225 3x8
    Pullup - 7,3,5
    Bentover Row - 135 3x8
    Pulldown - 100 1x10, 110 1x10, 120 1x8 -> 90 1x5
    Seated WG - 100 1x10, 110 1x10, 120 1x10
    BB Shurg - 135 2x15
    Facepull - 80 2x15


    Meal 4 - 10:35
    2 Scoops ATW
     
    Last edited: Jul 9, 2009
  12. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Sat
    BJJ in the AM

    Afternoon
    Incline - 40 2x12, 45 1x12
    Dip - 10, 10, 10
    Pecdeck - 150 2x10, 165 1x10
    Xover - 50 3x12
    Pushdown (V-grip) - 120 1x12, 130 1x12, 140 1x12
    Rope Ext - 70 2x10, 80 1x10
    1 Arm Pd - 50 1x10, 40 1x10, 1x 9.5/10

    Im really happy with the way my shoulder has been holding up recently and I'm also pleased with the weights steadily increasing. 2 months ago Dips were absolutely unbearable to do. Assuming everything stays the same I will begin to bring BB bench back into the routine.

    Sun
    BJJ light rolling in the afternoon.
     
  13. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Arnold Press - 35 3x10
    Standing Shoulder Press - 30 3x10
    Side Raise - 20 3x10
    Rear Delt Fly - 20 3x10
    Ham Curl - 35 3x10
    Standing Curl - 30 3x10
    1 Arm Rope - 40 1x10, 50 2x10
     
  14. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Just finalized a refinance on my house..what a pain in the ass that was.

    I had to rush through today's workout because I got to the gym late, but it was still solid.

    Deadlift - 135 1x5, 225 1x8, 275 2x8
    BOR - 135 3x8
    Pulldown - 110 2x10, 120 1x8
    Seated Row WG - 110 2x10, 120 1x10
    1 Arm Row - 50 2x10

    The weight is going back up on my deadlift and today was the first time I did them shoeless. It really helped the inbalance that I normally have. This was also the first time in a long time that I did 1 arm rows and didn't have any shoulder pain which was nice.
     
  15. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Thursday
    Incline - 40 1x12, 45 1x10, 50 1x10
    Dips -10, 10, 12
    Pecdeck- 150, 165, 180 1x10
    Flat db- 40 1x10 didnt feel right so I went to BB
    Flat BB - 135 1x8,155 1x5 3 Singles messing with grips.
    Pushdown V grip - 130 2x10, 140 1x10
    Rope Ext - 70 2x10, 80 1x11
    1 Arm PD - 50 1x10, 1 x8/10

    I'm going to start working more BB flat. I finally was able to find a decent grip that isn't causing alot of issues. I had been going way to narrow in the past.
     
  16. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Friday
    Squats - 135 1x5, 225 1x8, 315 1x4, 1x3, 1x4
    Leg Extension - 60 3x10
    Leg Press - 360 3x15
    Ham Curl Machine - 50 3x10
     
  17. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Sunday
    Arnold Press - 35 3x10
    Standing SP - 35 2x10, 40 1x8
    Side Raise SS/Front Raise - 20/15 1x10/8, 20/10 2x10
    Rear Fly - 20 2x10, 30 1x8/9
    Shrug - 135 1x15, 185 1x10, 225 1x10 strapped
    DB Shrug - 70 1x15, 75 1x15, 80 1x12
    Hammer Curl - 35 2x10, 40 1x8
    Stand Curl - 30 3x10
    1 Arm Rope - 50 1x10, 1x8
     
  18. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Meal 1
    2 Scoops ATW
    1/4 Cup Grits

    Meal 2
    1 Cup Yolkless Egg Noodles
    Shrimp
    Celery
    1 Tbsp ANPB

    Meal 3
    Tilapia
    Sweet Potato
    Celery
    1.5 Tbsp ANPB

    Meal 4
    Tuna
    2 TBSP Italian Dressing
    1oz Cheese
    Celery
    Green Peppers

    Meal 5
    2 Scoops ATW

    Totals
    Cals - 2180
    Fat - 58.5
    Carbs - 192.4
    Net Carb - 123.8
    Protein - 228.9

    Deadlift - 135 1x5, 225 1x8, 275 1x8, 295 1x5, 315 2x2
    Pullup - 8, 5, 5
    Tbar Wide Grip - 90 1x10, 135 1x8, 100 1x10
    Pulldown V Grip - 110 1x10, 120 2x10
    Seated Close Grip - 110 1x12, 120 1x12, 130 1x10

    I felt pretty good in the gym and it was nice to move 315 again. I think I'm going to switch back to a 5x5 on Deadlift and get that number back up again and then work a higher rep accessory Rack Pull or RDL.

    I still need to eat more, fml
     
  19. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Meal 1
    2 Scoops ATW
    1/4 Grits

    Meal 2
    Shrimp
    1 Cup Yolkless Egg Noodles
    1.5 TBSP ANPB
    Green Pepper

    Meal 3
    Tilapia
    Sweet Potato
    Green Pepper
    1.5 TBSP ANPB

    Snack
    1/2 Supreme Bar

    Gym
    Bench - 135 1x5, 155 2x5, 175 2x5
    Incline - 45 2x10, 50 1x10
    Dips - 10,10,14
    Xover - 50 1x10, 60 2x12
    Pecdeck - 165 1x10, 2x8
    Pushdown V grip - 130 1x12, 140 1x12, 150 1x10
    Rope Ext - 70 1x10, 1x12, 80 1x10 -> Drop 60 1x8

    Snack
    1/2 Supreme Bar

    Meal 5
    Tuna
    Celery
    1oz Cheese
    2TBSP Italian Dressing

    Meal 6
    2 Scoops ATW
    2 TBSP ANPB

    Totals
    Cals - 2721
    Fat - 97.3
    Carbs - 230.4
    Net Carbs - 143.1
    Protein - 244.3
     
    Last edited: Jul 22, 2009
  20. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Shit leg day and just realized someone broke my ipod at the gym, fml

    Squats - 135 1x5, 225 3x8
    Front Squat - 135 1x8 messing with form. I want to incorporate these into my leg day, but I have a really hard time with the bar positioning.
    Lunges - same thing as front squats.
    Leg Extensions - 60 4x12
     
  21. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Arnold Press - 35 3x10
    Standing Shoulder Press - 35 2x10, 40 1x9, 45 1x5
    Side/Front Raise SS - 20/10 3x10
    Rear Fly - 20 2x10, 30 1x10
    Shrugs - 185 2x12, 225 2x10, 275 2x6 (chalk)
    DB Shrug - 70, 75, 80 1x20
    Hammer Curl - 35 2x10, 40 1x7 -> Drop 35, 30, 25
    Cable Curl - 70 1x12, 80 1x10, 90 1x12
     
  22. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Deadlift - 135 1x5, 225 1x5, 275 2x5, 295 1x Lower Back Explosion
    Pullup - 10, 8, 5
    Pulldown - 110 1x10, 120 1x10, 1x8
    Standing Row - 130 1x12, 140 2x10

    The 295 set really screwed up my back. I got the weight about 2 inches off the ground and felt a really sharp pain in my lower back. I've never hurt my back like this deadlifting. I was warmed up and wasn't near pushing my limits on the lift. I had done more the previous week and the 2nd set of 275 went fine.

    Before calling it a day I tried to get in as much work as possible without further aggravating my back. 10 reps on pulls are a personal best, so I guess the day wasn't all bad.
     
  23. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    BB Bench - 135 1x5, 155 2x5, 185 2x5
    Incline - 45 1x10, 50 2x10
    Dips - 12, 12, 13
    PecDeck - 165 1x10, 180 2x10
    Xover - 50 1x10, 60 1x10, 1x12
    Pushdown - 140 1x12, 150 2x10
    Rope Ext - 70 1x12, 80 2x10
    1 Arm PD - 50 1x10, 1x9
     
  24. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Arnold Press - 35 2x10, 40 1x10
    Standing Shoulder Press - 35 3x10
    Side/Front Raise SS - 15/10 3x15/12
    Rear Fly - 20 1x10, 30 2x10
    DB Shrug - 75, 80, 85 1x20
    Face Pull - 80 1x15, 90 2x15
    Ham Curl - 35 2x10, 40 1x10, 1x8
    Stand Curl Pulley - 80, 90, 100 1x12
    1 Arm - 40 1x10, 40, 30, 20 Drop 1x10
     
  25. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Monday
    Deads - 65 3x10
    Pullups - 9, 7, 5
    Pulldown V - 110 1x10, 120 1x10, 130 1x9
    Seated - 110 1x10, 120 1x10, 130 1x12
    DB Row - 55 1x10, 60 2x10

    My lower back is still tight, but getting better each day. I did the deads to stretch it out a bit more than anything.
     
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