It's only gay if the Balzz touch.

Discussion in 'Training Logs' started by Balzz, Jan 18, 2009.

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  1. Balzz

    Balzz N54 Elitist OT Supporter

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    Ok guys, I just joined a gym on a new years promotion. Current weight is 177lbs My new years resolution is to start going to the gym so here's my training log. I'll start from yesterday's workout.

    Jan 17th 2009

    Front squats
    185 x 3
    225 x 3
    245 x 2
    275 x 1 (PR)
    225 x 2 x 4
    185 x 5

    Cleans
    135 x lost count after 4-5 sets x 2-3 (randomly thrown in throughout the workout)
    155 x 1
    177 x 1 (woooo bw clean if I include the collar weight)

    Walking db lunges/farmer walk superset
    75 x 14 steps x 2
    75 x 20 steps x 1 (hot blonde was at the end of the hallway for this one. Mmmmm)

    Random ab shit with timberwolf

    Foam-rolling till I cried.


    Jan 18th 2009

    Flat bb bench
    185 x 5 x 5
    205 x 1 (that was thrown in somewhere in the middle of the 5x5)

    Decline db press
    55 x 5 x 5

    Cable fly
    50 x 3 x 5

    Light back squats for recovery (135)
    2 x 30
    1 x 22
    1 x 18
    Total 100 reps

    Superset bb skullcrushers and bicep curls
    50 x 5 x 8

    10 mins elliptical
     
  2. GuOD

    GuOD mcflurry diet

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  3. Balzz

    Balzz N54 Elitist OT Supporter

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    Sorry, should I add 50% to my stats like you do? :fawk:
     
  4. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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  5. Balzz

    Balzz N54 Elitist OT Supporter

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    Here's a repost of my log using the when-there's-noone-around-GuOD-number-calculator.

    Jan 17th 2009

    Front squats
    225 x 3
    275 x 3
    315 x 2
    365 x 1 (PR)
    275 x 2 x 4
    225 x 5

    Cleans
    225 x lost count after 4-5 sets x 2-3 (randomly thrown in throughout the workout)
    275 x 1
    315 x 1

    Walking db lunges/farmer walk superset
    120 x 14 steps x 2
    120 x 20 steps x 1 (hot blonde was at the end of the hallway for this one. Mmmmm)

    Random ab shit (by ab shit I mean eating supreme bars)

    Foam-rolling till I cried.


    Jan 18th 2009

    Flat bb bench
    245 x 5 x 5
    315 x 1 (that was thrown in somewhere in the middle of the 5x5)

    Decline db press
    150 x 5 x 5

    Cable fly
    80 x 3 x 5

    Light back squats for recovery (255)
    4 x 30
    2 x 22
    2 x 18
    Total 200 reps

    Superset bb skullcrushers and bicep curls
    100 x 50 x 8

    0.1 mins elliptical
     
  6. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    I should get me one of those. :bowdown:
     
  7. timberwolf

    timberwolf New Member

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    Next week we can vid the front squats if you like.:x:
     
  8. GuOD

    GuOD mcflurry diet

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    let's get vids of the 120 farmer walks ... :fawk:
     
  9. Balzz

    Balzz N54 Elitist OT Supporter

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    :bigthumb:
     
  10. Balzz

    Balzz N54 Elitist OT Supporter

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    Jan 19th 2009

    Light day today. The 100 squats yesterday kicked my ass.

    BW Pull-ups
    Wide grip - 2 x 8
    Narrow grip - 2 x 7
    Neutral grip - 2 x 7

    Cable-row (to chest level)
    85 x 3 x 8

    DB row
    55 x 3 x 10

    PHC
    95 x 2 x 5
    115 x 2 x 5
    95 x 2 x 3

    20 mins thoracic mobility work.
     
  11. Balzz

    Balzz N54 Elitist OT Supporter

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    Jan 20th 2009

    Shoulders and arms. Trying something new after a discussion with timber - nothing but supersets today.

    Ahnold press/BB upright rows (sets of 6 reps)
    35/60 5 sets
    30/60 5 sets
    25/50 5 sets

    Lateral raises/db reverse fly w/ 15s :)mamoru:)
    5 sets 10 reps each

    plyometric close "grip" push-ups/db preacher curl w/ 50 :)mamoru:)
    5 sets 10 reps each

    bb skullcrushers/reverse curls w/50 :)mamoru:)
    5 sets 10 reps each

    Arms feel like they're about to fall off now...
     
    Last edited: Jan 20, 2009
  12. timberwolf

    timberwolf New Member

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    Actually when doing supersets or giant sets I'm usually only using 15's as well for bent over raises and laterals.
    How much were you resting between supersets?
     
  13. Balzz

    Balzz N54 Elitist OT Supporter

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    Probably about 3-5 mins to catch my breath and set up for the next superset. Are those reasonable exercises to superset? We never really talked about detail so I just kinda guessed at what would make sense.
     
  14. GuOD

    GuOD mcflurry diet

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    admit it, you were just doing regular sets with 15s
     
  15. Balzz

    Balzz N54 Elitist OT Supporter

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    Jan 21st 2009

    Deadlifts
    185 1x5
    205 2x5, 1x4, 2x3

    Front squats
    135 3x30

    Cleans
    135 6x3

    Hang snatch
    Empty-bar 3x5

    High pulls from hang
    115 1x5
    95 2x5

    Hanging lever twists
    3x16 or so
     
  16. jonno

    jonno New Member

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    why is your deadlift so low compared to your front squat? unless you're just doing speed reps or something...
     
  17. Balzz

    Balzz N54 Elitist OT Supporter

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    I've been having a lot of trouble with proper form deadlifting. I keep getting to a certain point, then hurting myself and taking 2 steps backwards. In the past, it's mostly been from improper lowering after the lift. This time around, I'm trying to focus on perfect form with low weight and moving up very slowly. I'm getting used to lowering correctly now too. I used to work out by myself so form check was tough...as much as I hate to admit it, working out with GuOD on weekends has been a great help in checking form.

    For some reason, my back rounds at the starting point. Trying to make a conscious effort to get rid of it. Strange since I have no problems holding form front or rear squats at the bottom.
     
  18. jonno

    jonno New Member

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    yeah, i hear yah. but then again when you're truly taking things heavy and pushing the limit your form is bound to go to shit.

    either way, SICK front squats. i was just like "this nigguh front squats more than he deadlifts... what in the fuck?!"
     
  19. Balzz

    Balzz N54 Elitist OT Supporter

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    Thx. timber and guod were laughing about that too. :rofl:
     
  20. jonno

    jonno New Member

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    my max front squat is probably around 205 and my dead around 360 :rofl:
     
  21. Balzz

    Balzz N54 Elitist OT Supporter

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    Jan 22nd 2009

    Started with complexes (eurotraining)
    [y]CRv9P_ep0Zg[/y]

    :bowrofl:

    Ok, on to the real stuff...no lower back pain today so I think I'm improving my deads form even though the weight is low.

    Pull-ups bw
    WG 2x8
    NG 3x8

    Single-arm bb power snatch
    45 3x3
    65 2x3
    45 3x3

    OH squats
    95 3x5
    115 2x2
    95 2x5
    Was about to finish up here but a hottie started doing SLDLs in the rack next to me
    85 2x6

    Standing facepulls
    55 2x10 (full rom)
    55 3x10 (retracted scap)

    Seated facepulls
    70 2x5 (full rom)
    70 3x5 (retracted scap)

    Scap push-ups
    3x15

    Lying scap db press
    35 3x10

    10 mins elliptical
     
    Last edited: Jan 22, 2009
  22. Buzz Killington

    Buzz Killington nunc fortunatus sum

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  23. Balzz

    Balzz N54 Elitist OT Supporter

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  24. Balzz

    Balzz N54 Elitist OT Supporter

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    Jan 23rd 2009

    Complexes 5 reps each exercise and 1 min rest between each rotation. (empty bar)
    Hang snatch
    Hang clean
    Squat
    Bent over row
    Push press
    SLDL
    Plyo push-up

    5 rotations

    Heart stopped for 4 seconds (PR)

    Elliptical 15 mins

    4 more complexes rotations
     
  25. evolude

    evolude OT Supporter

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    still alive and well?
     
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