Simple's log v.2 week stint then stopping

Discussion in 'Training Logs' started by Simple, Sep 4, 2007.

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  1. Simple

    Simple Sexy Beatch

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    Monday September 3

    Squats
    2 warmup
    3 sets 8x135

    DB Bench
    3 sets 8x45

    Chins
    2 sets of 5
    1 set of 2 (failure)
     
  2. Simple

    Simple Sexy Beatch

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    Wednesday September 12th

    Squats
    warmup bar
    warmup 95
    3 sets 8x145

    db bench
    3 sets 8x50

    chins
    1 set of 5
    1 set to 3 (failure)

    forearms felt quite weak. was sore after sept 3 workout for 4 days. lats unusually sore.
     
  3. Simple

    Simple Sexy Beatch

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    Sunday September 16th

    Squats
    warmup bar x3
    warmup 95 x3
    warmup 135 x3
    3 sets 8x155 (tough)

    db bench
    1 set 8x55
    1 set 8x7
    1 set 8x2

    chins
    1 set of 5 (tough)
    1 set of 1.5 (failure)

    forearms still tired from bench?
    increase volume by adding exercise next workout.
     
  4. Simple

    Simple Sexy Beatch

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    lol i stopped. and started again.

    Dec. 6 2007
    squat 3x8 135
    bench 3x8 45 dbs
    chins 5, 3 exhaustion

    feel slight soreness in upperbody. legs are tight but not unmanageable.

    focus on gaining mass back and endurance in legs for ski trip at end of Dec.
     
  5. Canuckistan

    Canuckistan New Member

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    stick to it man
     
  6. Simple

    Simple Sexy Beatch

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    December 10, 2007

    Squats
    warm-up bar
    warm-up 95
    3x8 145.

    Noted posterior chain was still slightly sore from previous workout when commencing workout. Was worried about it affecting performance but the hotel gym in red deer had some motivating bunnies to help me bang out the reps.

    DB Bench
    2x8 50
    1x4 50

    Chins
    1x5
    1x1

    Forearms are beat, should do some grip work in order to increase chins.
     
  7. Simple

    Simple Sexy Beatch

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    dec. 30

    squats
    warm-up bar
    warm-up 95
    2x8 155
    1x7 155

    7th rep was tough, didn't want to risk injury on 8th rep. strained neck/traps on 2nd set :o

    DB Bench
    3x8 50

    Chins
    1x5
    1x4
     
  8. Simple

    Simple Sexy Beatch

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    my thumb injury kinda fucked over my plan of continuous gymmage. recovered now

    January 20, 2008
    warm-up

    squats
    warm-up bar
    warm-up 95
    warm-up 135
    2x8 155
    1x5 155

    DB bench
    2x8 55
    1x2 55

    Chins
    5
    3
     
  9. Simple

    Simple Sexy Beatch

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    January 27, 2008

    brief warmup and workout

    squats
    warm-up bar
    warm-up 95
    3x8 155

    move up to 165 next workout

    DB bench/chins
    1x8 55
    1x5 55

    5 chins
    2 chins
     
  10. Simple

    Simple Sexy Beatch

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    February 1, 2008

    brief warmup of laps alternating sprints

    deadlifts
    warm-up 1x3 135
    1x3 185
    3x3 225

    lower back felt scrinched...wondering if posterior chain will be spasming tommorow. found foam roller at YMCA. definite plus

    incline db bench
    3x8 45

    up this next workout. slightly low incline, maybe increase?

    db rows
    3x8 50

    db farm walks
    75lbs. could barely hold them. pussy.
     
    Last edited: Feb 3, 2008
  11. Simple

    Simple Sexy Beatch

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    30 min treadmill run. speed of 6mi/hr first 15. speed of 7mi/hr last 15.
    annoyance in left ankle.

    not much soreness from feb1 workout. lowerback and traps have slight soreness.
     
  12. Simple

    Simple Sexy Beatch

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    February 5, 2008

    brief warmup of jog/sprints

    squats
    1x5 135
    1x5 155
    1x5 175

    just wanted to do some squats, legs still slightly sore from jog, not really posterior chain but quads etc.

    chinups
    2x5
    1x3

    db bench
    2x8 55
    1x2 55

    keep using 55, wait till 3x8 55 then move up to 60

    bb curls
    1x8 40
    1x6 40

    dips
    1x5
    1x2

    steadily increase volume. next workout squats + add another leg exercise. aim for friday.
     
  13. Simple

    Simple Sexy Beatch

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    February 8, 2008

    very brief workout due to work commitments

    squats
    1x8 95
    1x5 145
    3x8 165

    db shoulder press
    1x8 30
    1x8 35

    dips
    1x5

    squats were medium tough, I feel like muscle endurance is coming back. up the weight to 175 for 8 next workout. arms and shoulders were still slightly sore from tuesday's workout. schedule next workout for Sunday/Monday depending on how i'm feeling.
     
  14. Simple

    Simple Sexy Beatch

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    February 11, 2008

    :hs: workout due to having to take a wide grip on deads because the knurling was wide and pretty much non-existant :rl:

    deadlifts
    warmup 1x5 153
    5x3 235

    db bench
    1x8 55
    1x6 55
    1x3 55

    db rows
    1x8 60
    1x7.5 60
    1x4 60

    dips
    1x5
    1x1

    close grip "speed" bench
    1x8 bb
    1x6 65 :mamoru:

    bb curl
    1x8 40
    1x6 40

    really gon have to get the grip and callouses back.
     
  15. Simple

    Simple Sexy Beatch

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    February 17th, 2008

    travelling to Toronto for a funeral kind of fucked up my workout schedule :( /excuses

    Squats
    2x8 175
    1x4 175

    could have banged out another rep but lower back was stiffening up. aim for 5-6 reps on last set next workout

    db bench
    2x8 55
    1x4 55

    slight improvement, keep on going, aim for 5-6 reps last set next workout

    chinups
    2x5
    1x3

    dips
    1x5
    5 negatives

    various grip suspended barbell rows

    shoulder press
    1x4 40

    stretching etc.
     
  16. Simple

    Simple Sexy Beatch

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    :rl: 65 hour billable weeks is not conducive to gym going.
    co-worker wanted me to show her the ropes so light workout while showing her

    deadlifts
    1x3 265

    chins
    3x5

    bench press
    2x8 95

    leg lifts
    2x15

    stretching
     
  17. Simple

    Simple Sexy Beatch

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    March 12, 2008

    didn't feel like working out today but ended up having a great workout.
    squats
    1x8 185
    1x4 195
    1x2 205
    1x1 215

    semi-wide grip pullups
    1x7
    1x5
    1x3

    dips
    1x6 then elbow twanged. probably going to say cool it on the dips for now

    bench
    1x8 55
    1x5 55

    cgb
    2x8 65

    sldl
    1x8 100

    really happy with the squat #s, then I got to watch some jacked black dude do quarter squats with 405. :rofl:
     
  18. Simple

    Simple Sexy Beatch

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    lulz at back to back workouts. my co-worker who i'm trying to encourage to lift wanted to workout today so I went along with her and had a light workout to get the blood flowing. body is still kinda too sore to workout

    semi wide-stance front squats
    1x8 75
    1x8 95
    1x8 105

    quads burninggggg, wrists in painnnn

    semi-wide grip pullups
    1x7
    1x3
    close-grip chins
    1x2

    bb bench
    2x8 115
    1x6 115

    ab pulldowns machine
    2x8 50

    db bicep/hammer curls
    1x8 20
    1x4 20

    db farmer holds.
    2x X seconds using 60lbs db

    overall decent workout, do deadlift workout on Sunday.
     
  19. Simple

    Simple Sexy Beatch

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    deadlift day
    bunch of sets of triples
    1x3 115
    1x3 185
    1x3 225
    1x3 245
    1x3 265
    1x3 285

    last set the barspeed definitely was slow but beasted that shit up. next deadlift workout let's work up striples from 235 to hit 295.
    goal is to hit triples of 315 by May. once hitting 315 let's increase grip work and start using chalk.

    wide grip pulls
    1x5
    1x3
    1x4 assist 20-30 pounds.

    barbell bench
    1x8 125
    1x7 125
    1x4 115

    suspended leg lifts
    1 set to failure (20ish) felt my hip flexors tire before abs. look into switching up exercises to strenghen core.

    semi-decent workout. hit my goal on the deadlift, lytewh8. ain't nutin but a pnut. grip is definitely toast which affected the bench press.

    next workout let's do soon, focus on bench press. workout after focus on squat. keep rotating.
     
  20. Simple

    Simple Sexy Beatch

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    March 21,
    Switched to an upperbody workout. had good motivation going in but felt sluggish throughout workout.

    barbell bench
    1x8 125
    1x7 125
    1x4 115

    didn't feel great, in other fullbody workouts hit the same numbers and thought that forearms were tired out, but probably just weak :-/

    db rows
    3x8 55

    fairly exhausting

    elbows out extensions
    1x5 30
    2x8 25

    burnnnn

    wide grip pulls
    1x5
    1x4 30 lbs assist
    1x5 45 lbs assist

    db shoulder press
    1x7 30
    2x8 25

    back squat rack holds
    2x15-20 seconds. 285 (heavy as fuck. jesus)

    overall blah workout, rack holds didn't feel good, let's try with 245 next time I do exercise. next workout is squat workout.
     
  21. Simple

    Simple Sexy Beatch

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    March 25, 2008

    weird workout due to timing and equipment being used...

    wide grip pulls
    1x8
    1x5
    medium grip pulls
    1x3

    squats
    1x8 45
    front squats
    1x8 90
    squats
    1x5 155
    1x8 195 :)
    1x2 225

    squats was pretty happy to hit my goal of 1x8 195. first 4 reps were kind of rushed, form was meh. emphasized exploding and keeping tight on last 4.
    last set of 225 for 2 was fine. 1st rep was good, 2nd rep was using alot of the lower back to beast the bar up. we'll see how many reps of 205 i can hit.

    set of db bicep curls
    1x8 25
     
  22. Simple

    Simple Sexy Beatch

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    March 30

    played in a company soccer tournament. fuck i am going to be sore tommorow.
     
  23. Simple

    Simple Sexy Beatch

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    March 31, 2008

    dragged my ass to the gym because I won't be going during the next 2 days.

    knee was sore from soccer yesterday. obliques and calves were abit tight.

    saw ridiculous girl doing squats and SLDL with 95. she had the most ridiculous ass and legs. I complimented her on her workout.

    anyways,

    warmup
    squats

    1x17 95

    deadlifts
    1x5 135
    1x3 225
    1x3 245
    1x3 275
    1x3 295

    hit my goal of doing a triple for 295 but fuck was it heavy. mostly due to grip slippage and everything being bagged. let's do 305 next workout and let's bring some fucking chalk.

    wide grip pulls
    1x8
    1x5 + 2 forced negatives
    set of chins 1x3

    dual pulley cable row
    form was strict but reps weren't totally complete.
    1x 6.5-7 60
    1x 6.5-7 50
    1x6 42.5

    did some db holds
    2x15-30 secnods 55 lbs
    1x 15-20 seconds 40 lbs

    stretching. good workout for being bagged. glad I hit my goals.
     
  24. Simple

    Simple Sexy Beatch

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    mixed bag upper bodyworkout tonight. felt good though.

    db bench
    1x8 60
    1x5 60
    1x5 50

    cleans
    1x3 95
    1x3 115
    1x3 125
    1x3 135
    1x3 95

    wide grip pulls
    1x4
    dips
    1x8
    wide grip pulls
    1x3
    dips
    1x3

    bb curl
    2x8 40
    1x5 40

    shoulder press
    1x8 35
    1x5 35
    1x8 25

    elbows out extensions
    1x3 30
    1x2 22.5

    shoulder external rotations using cable apparatus
    2x8 5 lbs each arm
     
  25. Simple

    Simple Sexy Beatch

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    April 7, 2008

    wanted to do squat day but my knee is still fucked. just did a mixed bag of exercises.

    squats
    1x8 135

    SLDL, snatch grip
    1x6 135

    cleans
    1x8 115

    front squats
    1x8 95

    wide grip pulls
    1x8

    dips
    1x8

    close grip chins
    1x4

    dips w/assist 35lbs
    1x8

    wide grip pulls w/ assist 35 lbs
    1x6

    push press
    1x8 55
    1x8 65
    1x8 75

    cable /rope pull throughs
    1x8 35
    1x8 42.5
    1x8 50

    crunches
    1x20

    stretches.

    going to have to rest my leg until my knee is feeling better. could squat light but could feel it and don't think it would be a good idea to go heavy.
     
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