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Discussion in 'Training Logs' started by GuOD, Apr 30, 2007.

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  1. GuOD

    GuOD mcflurry diet

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    Gonna hit 1500 RAW @ 220 b/w by aug31 2008

    Starting weight: 208
    Height: 5'11 or so

    Most recent max (updated Apr. 29)
    Squat: 255x1
    Bench: 240x1
    Deadlift 345x1
    Total: 840

    Goal:
    Hit 1k on the big 3
    Weigh 200 or slightly less
     
    Last edited: May 31, 2007
  2. GuOD

    GuOD mcflurry diet

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    First day at new gym
    squats:
    barx5
    135x5
    155x5
    175x5
    185x5
    205x4

    bench:
    barx5
    135x5
    155x5
    175x5
    185x5
    205x5

    random rowing stuff since i'm still having pain from moving
     
  3. GuOD

    GuOD mcflurry diet

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    did some push presses and curls tonight. showed friend to new gym and some basic machine exercises

    weighed 205.5 on gym scale

    push presses:
    115x5
    135x5
    155x0 couldn't get it up
    115x6
    115x4

    wbar curls:
    65x5
    85x5
    85x5
    85x4
    some curls with 35 dbs
     
    Last edited: May 2, 2007
  4. GuOD

    GuOD mcflurry diet

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    was allowed to do deadlifts. i had to put it down really slowly so it didn't make a sound though which made it quite tiring. it's also a silver bar that doesnt have grip on it :( i'll try liquid chalk next time

    squats:
    barx5
    135x3
    155x5
    175x5
    185x5
    185x5

    incline bench (35* or so i think)
    barx5
    135x5
    155x5
    165x5
    175x5

    deadlift
    135x5
    225x5
    245x5
    265x5
    285x4... wait 30 seconds... 285x1 (couldn't do 5 straight)

    45* back hypers or whatever
    bodyweightx8
    bodyweight+10x8
    bodyweight+25x8

    im toast

    *note: need larger water bottle than 1L
     
  5. Memor

    Memor Active Member

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    is it your actual gym's policy that says no weight slamming?

    Reminds me of my college gym last semester that didn't allow - free squats, deads, oly lifts, or any lifts with an oly bar removed from a bench. All because some kid hurt himself doing cleans or something last year and sued the fucking school. Worst gym ever.
     
  6. GuOD

    GuOD mcflurry diet

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    It's 10000sq feet, a lot is a class room and stuff. I'll try to find pics.

    It's mostly a machine gym. There's 1 flat bench, 1 incline, 2 plain benches, 2 smiths, 1 power rack kinda thing that I'm the only person who uses (as far as I can tell :mamoru: ) and the rest is all machines/cable/cardio. I don't mind at all because my main goal this summer is improving my squat... deadlift has always been my best/favorite lift.

    There isn't a "no deadlifting" policy per se, he just doesn't want me to disturb other gym members as most of them are very new to the gym/seniors etc. I am a nice person and don't wanna cause any problems. What I did today was fine so I'll keep it up.

    I'll definitely try to get some videos of myself doing girly weight one day :)



    CLICK THIS TO SEE PICTURES

    You can see the DBs that go up to like 60 and then one random 90s on the floor. The rack I squat with is on the right in the top right picture.
     
    Last edited: May 2, 2007
  7. GuOD

    GuOD mcflurry diet

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    holy shit. went to sleep at 9pm last night and woke up at 1030 today. go me.
    my upper back kills from the deadlifts.

    today will just be golfing and no gym.

    dunno if I'll have energy for tomorrow workout.
     
  8. GuOD

    GuOD mcflurry diet

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    today i proved my suckiness. went to gym already exhausted

    squats:
    barx5
    155x5
    175x5
    185x5
    225x3 PR... but form sucked. I hit depth but basically had to GM it up. do those count?

    bench:
    barx5
    155x5
    175x5
    185x5
    225x3 PR... spotter touched 3rd rep a bit but I would've got it for sure.

    back is too sore from deadlift/golf so it gets the day off

    light cable rows x20

    front raise
    25x5
    20x8

    uprightrow
    70x15x2
     
  9. GuOD

    GuOD mcflurry diet

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    tried new squatting form. legs a bit wider and only to parallel or a bit past (i think).

    squats
    barx5
    135x5
    155x5
    175x5
    205x5
    225x3 PR good form, 4th rep I made it but GM'd.

    Note: I struggle at the bottom but 205 flies off my back at the top

    bench (i put my third finger on the ring)
    barx5
    135x5
    155x5
    175x5
    205x5
    225x4 PR

    bent over rows (did these with rounded back, tried to be at 90 degrees and pulled to chest)
    115x5
    135x5
    155x5
    175x5
    185x5 PR

    push press which friggin owns my hands tendons
    115x5
    135x5
    155x2 PR

    Weighed 206 after a huge eating weekend :big grin: looks like mon-friday = good diet and weekends are just eat whatever days. gotta enjoy summer :)
     
  10. GuOD

    GuOD mcflurry diet

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    went a bit heavier today than supposed to because friday workout is being bumped to saturday.
    weigh 204.75 :bigthumb:

    squats
    barx10
    155x5
    175x5
    185x5
    205x5

    incline bench:
    155x5
    165x5
    175x5
    185x4 PR

    deadlifts
    135x5
    255x5
    275x3 pause 10 seconds switch to mixed grip 275x2
    mix grip from this point on:
    295x5 PR
    315x2 and then walk around for 30 seconds frustrated at my grip 315x1

    2 sets of pulldowns and 3 sets of calves

    I gotta work on my CoC grippers. I can't really close #1 anymore :wtc:

    Note: Decided to stretch a bit after and grabbed onto the rack... missed and gashed my wrist open pretty badly. Still bleeding but no pain :hs:
     
    Last edited: May 9, 2007
  11. GuOD

    GuOD mcflurry diet

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    i suck today. tried to max for fun and failed

    squats
    barx5
    135x5
    205x1
    245x1
    275xFAIL! didn't even move up at all from the bottom

    bench:
    barx5
    135x5
    205x1
    255xFAIL - meh. tried too much and arms sore from yesterday

    pulldowns:
    80kgx7
    80kg+somethingx7
    90kg+somethingx5
     
  12. GuOD

    GuOD mcflurry diet

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    i'm a weakling :wtc: weigh 206.5

    squats
    barx10
    155x5
    175x5
    185x5
    205x5
    225x2 failed on third rep at bottom

    bench:
    barx10
    155x5
    175x5
    185x5
    205x5
    225x2 failed third rep

    bent over rows:
    barx5
    135x5
    155x5
    165x5
    185x3 sloppy reps

    go home and pout

    edit: now that I read over my log, this might've been higher % of 1rm than I've ever done before for large volume...I replaced my 135x5 reps with 185x5 may not be so bad :dunno:


    Diet for today:
    1 scoop mass meal in 10oz milk
    2.5 scoops ON in water
    Oatmeal to go bar (200 cals)
    12oz filet + potato + 5 slices of garlic bread
     
    Last edited: May 15, 2007
  13. GuOD

    GuOD mcflurry diet

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    left hand kills from push presses. super weak today anyway :dunno:

    push presses
    135x3
    135x2
    115x9
    115x5
    115x6

    then some front raises/db curls

    pulldowns / reverse flys
     
  14. GuOD

    GuOD mcflurry diet

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    good workout today. going to NY this weekend so won't workout again until Monday. weighed 205

    squats:
    barx5
    115x5
    165x5
    185x5
    205x4 failed on fifth rep. scraped my back when I dumped it :wtc:

    incline bench:
    barx5
    115x5
    165x3
    185x1
    205x1 PR
    225x0 fail. too heavy. might've got 215

    deadlifts:
    135x5
    225x10 (over hand grip on this one!)
    315x1
    385x1 PR!! WOOT!!!

    farmers walks:
    90lbs per hand for short walks x 3 sets. no heavier dbs and i can't walk that far anyway. forearms toasted

    2 sets of overhead shrugs with 70lbs. needed lots more weight but was too lazy.

    go home happy :wiggle: i think its cuz i was wearing my "substance abuser" primaforce tshirt :coold:
     
    Last edited: May 16, 2007
  15. GuOD

    GuOD mcflurry diet

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    tried push pressing while holding the bar on my shoulders. had a tough time getting it around my chin and even just holding it... but it still works better! wrists kill cuz im clearly not flexible enough

    push press
    barx5
    95x5
    165x1 PR! woot

    calves/side raises/skullcrushers/some front shoulder stuff

    i'm worried that my bench is going to suffer because of no more cg decline benching :wtc: i don't feel like skullcrushers have much functional transfer
     
  16. chickenadobo

    chickenadobo New Member

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    IMO, cg declines did shit for my bench. On the other hand, incline BB press has worked wonders and DB/BB Floorpress is a good substitute for the skulls as it is the same movement but tris oriented.
     
  17. GuOD

    GuOD mcflurry diet

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    thanks for the advice. i'm gonna hope that the incline/push presses i've been doing have some good transfer.

    got back from NY late today so no gym. going to go tomorrow. will either get videos of my 3RM max attempts on friday or 1RM on mondays
     
  18. GuOD

    GuOD mcflurry diet

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    awesome day today!

    209 on scale at home boxers only, 206.5 at gym scale


    squats
    barx5
    115x5
    165x5
    175x5
    185x5
    205x5
    225x5 PR!! moved legs a bit wider for last 2 reps.

    bench:
    barx5
    135x5
    165x5
    175x5
    185x5
    205x5
    225x5 PR!!

    barbell rows sloppyish form
    barx5
    115x5
    135x5
    155x5
    185x5
    205x4 PR!! sloppy form but o well
     
    Last edited: May 23, 2007
  19. GuOD

    GuOD mcflurry diet

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    weigh just under 206 on gym scale

    meh day today. too tired from benching i think. on the funnyside of things i saw a lady pushing her baby around in a stroller inbetween sets :wiggle:

    push press
    95x5
    115x5
    135x5
    155x1.5
    155x0

    *note: my wrists/hands are doing far better on these. i decided to forget oly styles and just hold it against my chest. i just don't have enough energy/power to get it up.

    shoulder stuff

    db curls
    55x2
    45x5
    45x5
    45x4

    pulldowns

    some calves
     
  20. GuOD

    GuOD mcflurry diet

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    Last edited: May 25, 2007
  21. GTLifter

    GTLifter Banned

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    you seem to be hitting PRs very often....keep it up!
     
  22. GuOD

    GuOD mcflurry diet

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    Thanks a lot! I've hit a bunch of PRs for two reasons I think.

    1. I stopped working out for a long time (lazy/busy with school) and put on a lot of weight. Some of it must have been muscle that wasn't used to being worked.

    2. I train really hard and for strength only :dunno:
     
  23. GuOD

    GuOD mcflurry diet

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    :love: Gogz

    squats with keeping my arms under the bar. waaaay more stable/better. only downside is that my forearms etc stay flexed and get exhausted

    squats:
    barx10
    115x5
    165x5
    175x5
    185x5
    205x5
    230x4 PR! Good reps! (all better than my 235x2) ***

    *** last rep at the bottom my left knee tumbled in a bit. groin hurt for a few minutes after. don't know what caused it.

    bench:
    barx5
    135x5
    165x5
    175x5
    185x5
    205x5
    235x3 PR!

    arms were fatigued a bit from holding the squat bar arms down

    rows
    barx5
    115x5
    165x5
    175x5
    185x5 slopyish
    205x1 sloppy/tired
    115x10

    go home:wavey:
     
    Last edited: May 29, 2007
  24. GuOD

    GuOD mcflurry diet

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    i cheat on my diet so much i'm gaining weight :hsd: i'm gonna start a new super low calorie diet and hopefully it will compensate for cheating. aiming for this everyday:

    breakfast/preworkout:
    ergopharm mass meal 1 scoop: 170 cals, 7 fat, 13 carb, 17 protein

    postworkout:
    oatmeal to go bar: 200 cals, 6 fat, 33 carb, 3 protein
    3 scoops ON - 390 cals, 5 fat, 12 carb, 72 protein

    later in day
    2x3 scoop On shakes


    Total for day:
    CALS = 1540
    FAT = 26g
    CARB = 82
    PROTEIN = 236


    creatine, caffeine, some HEAT, multivitamin, lean green, sometimes AMP, might get some other stuff. very low doses on stims
     
  25. GuOD

    GuOD mcflurry diet

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    had to leave halfway today felt like puking :barf:

    push press (still can't get enough leg drive. prolly cuz i don't rest it on my delts)
    barx5
    95x5
    115x5
    135x5
    155x2
    175xwhat thehell was i thinking, 0

    curls/shoulder stuff

    feel like puking so go home
     
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