military press week 3

military
bar behind headx10, infrontx10
 60 close grip
75 reg
90 close
workking sets
115x5 regular
130x3 close
145x7 regular

10 lb pull up 3 rep

rope tricep pressdown
warm ups
145x10 4 sets
blast set
60x25
using sotball grips 50x20, grapping overhand grip reverse curl - 20lbx20

10lb pull up 3 reps

lat pull down
195x10 4 sets. with straps, way easier and more controlled
90x25

10lb pull up 3 reps

rear delt bent over raises really pinched em and it felt great!
10lbx25 reps

10lb pull up 3 reps

bicep work hammer curls
20x25 4 sets.

squat week 2

I was working on doing alot more lower back arching like in the So you think you can squat videos, and man was my back sore afterward, i think it helped but I really just need to get with someone and have them work with me on my squat.

wall squats
barx5 or 10ish
125x5
160x5
195x3
working sets
225x3
255x3
290x5 - i felt real good about these, im learning to love to squat, and not be intimidated. progression is muy bueno.

more squats
170x10 5 sets

front squaats
165x8 3 sets.

leg press
200x25 4 sets.

my knees were not loving it today, but the leg press at the end of the day relived alot of the pressure on the front of my knee. so im glad i have been doing them.

Bench week 2

barx20,10

90x5
115x3
140x3
working sets
165x3
185x3
210x7

close grip incline bb 
145x8
145x8
145x8  stay at this weight for rest of cycle

Partials off chest90x20 1 set.
partails half way up to lockout
90x20 1 set.

pendlay rows
150x10  4 sets.

facepull
100x20 4 sets.  make sure to squeeze back

recovery
bicep sled curl. 3 sets. 35 lb plate
shoulder front raise 2 sets.
row 2 sets.

Notes: last set of close grip incline i was doing pause reps for 6 reps, then the last 2 I would EXPLODE out of the bottom it was amazing, but then got shitty form, sticking in the middle. but cool to see that working in the same damn set.
I think the partials are making my shoulders/bicep hurt.

deadlift week 2

warm up
135x5
178x5 conventional
225x3 sumo
265x3 conventional
working sets
315x3 sumo
350x3 conventional
405x5 sumo

deficit pulls with pause under knees, 2 seconds
255x3  6 sets

Overhand hold
255x15second. 2 sets

good morning
165x15 3 sets.

GHR
10lb behind headx15  3 sets.

Pull down abs
140x10  4 sets.

Notes: i felt way better this week than last week. could of been better eating, could of been the lack of people in the gym, also not as hot in the gym. either way, felt great.

military week 2

military week 2

wide grip pull up 5 rep.

military
bar behind head 10, infront of head 10
60x5 close grip
75x5 wide grip
90x3 close grip
105x3 wide grip
120x3 close grip
135x10 wide grip

wide grip pull up max 5 rep

rope tricep press
warm ups, 60, 100, 120ish
140x10.  4 sets.   bicep was acting weird as hell,aching hard. probably from the pullups or the cold weather.
blast set, 60x25 2 sets - made triceps and biceps feel alot better

palms facing pull up max 5 rep

Lat Pulldown
warm up 100, 150, 180ish
195x10 4 sets.   - trying my best to do it with all back and not yank with my whole body like most idiots.

wide grip Pull up max 5 rep.

recovery/maintenance
high rep side raises - 15lbx25 4 sets. 1 minute rest between sets.

palms facing pull up max 8 reps.

high rep hammer curls toward chest- 15lbx25  4 sets. 1 minute rest between sets.
I was watching a body building video of phil heath and he was doing these, said he was targeting obviously the bicep but also the top of that forearm, I have some aching there from time to time so I figured this would help flush that area with blood as well.

happy with this workout, didnt feel exhausted after it, good workout, i put in great effort just not exhausted by it. pretty happy despite waking up at least 4 times last night.

squat day

wall squats

squats
barx5,5
128x5
160x5
190x3
210x5
240x5
275x6

squats
165x10.  5 sets

Front squat
165x8.   3 sets

Leg press
200x25.  4 sets 

notes: sweated my entire ass off. squats i feel were good, but felt heavy, cuz im being a vagina, but im teaching myself to love squatting. except front squats, I will forever hate those fucking things. read some article where dave tate said going after hypertrophy and maximal strength is a bad idea because you will not get the best out of both. but i think the high rep leg presses are a nice way to finish up. and they make my legs/knees feel better.

P.S. i need to start doing some freaking cardio..... someday

bench day

bench day week 1    18 july 13

bench
barx20,10
90x5
115x5
140x3
150x5
175x5
200x10

close grip bb incline
145x8  3 sets

wider grip partials off chest
90x20  2 sets.

bb pendlay rows
145x10   4 sets.

facepull - done right high rep.
100x15
100x20 decided to man up
100x20
100x20

notes: really like these pendlay rows. Super bent over bb rows. helps keep me from using momentum to move heavier weight, and actually use my back. i feel like the partials are actually helping with the bb incline, which in turn will help with my flat bench.
ALSO the facepulls done with high reps are great.

deadlift day

deadlift
135x10
178x5
225x5
267x3

real work
285 or 290 x5 sumo
335x5 conv
385x6 sumo

deficit pull off of 25lb bumper plate - with 2-3 second pause under knee
245ishx3.  5-6 sets.

good mornings
135x15. 3 sets.

GHR
10lb behind head x8  3 sets.

overhand hold.
250x15seconds. 2 sets.

abs
lat pull down abs 135x10. 4 sets.

notes: pulls felt alright but form was shitty on 5th rep thats why i took a step back for the 6th.
hotter than hell in the gym, and crowded as shit so already annoyed when i walked in.
I felt like my lower back got messed with enough that I didnt need to go very heavy with good mornings, plus head was feeling weird and ever since i almost blacked out doing military press I have had a few p***y moments. still felt like a great workout. got all my stuff done in under 1:20 so im happy with that.  also have to account for having to drag weights to other side of gym so i would have a spot to lift

deuces

week 1 military

military press
bar behind head  x10, infront x10
warm up 60,75,90

100x5
115x5
130x10

weighted pull up
25lbx3

tricep rope pressdown
135x10. 4 sets.
high rep set- 70x25, 60x25

weighted pull up
25lbx3 barely

Lat pull down
195x10.  4 sets.

weighted pull up
20lbx3   need to do 10-15lb. dont be arrogant. your pullups suck.

high rep front delt work
25lb plate x 25. 4 sets

bicep high rep work
30x25. 4 sets.

notes: I suck at weighted pull ups and regular pull ups. so drop the freaking weight.
keep feeling light shit and tired, probably a lack of interest in my job, not eating enough, and these humid ass weight rooms. oh well.
dope workout

july 12 2013 squat deload

wall squat - doing this to figure out form, saw it on elitefts and thought it would be interesting to try. and after seeing video, i need to back that ass up and arch harder.

squat
bar 5,5
126x5
157x5
189x5

135x10 5 sets

front squat
135x8 3 sets

leg extension - the one at the gym was catching and dragging, or flying up because i was doing light weight, itd be nice to use a plate loaded one.

50x25 5 sets

leg press - i think im going to start doing these for high reps instead of leg extensions that way i can hit everything in my legs for high reps.

just testing it out    150x50  1 set.

cable knee raise ab work
100x10 4 sets.
easy peasy gotta step it up, but it was deload day.

notes:  for some reason it just popped to start dropping my elbows on the squat and this felt GREAT! which is what i've been needing to do, just gotta make sure i dont smash my elbows on my thighs, stay tight, and arch more.

bench deload week

week 4 bench deload week 11 july 13

bench
bar  20, 20

90x5
115x5
135x5

incline barbell bench
slight warm up
115x15 3 sets

partials off chest
85x20
85x20

bb row - did these like pendlay rows.
bar x 10ish
95x7ish
135x10 4 sets

facepull
60x20 5 sets

DB hammer curl
15x25  4 sets.


notes: realized I need to work on form with bench and although I set up and treat the weights like they are heavy I still dont stay as tight as possible. Still need to figure out where I am going to hit on my chest and keep it that way. I stay way tighter and bench alot better when the weights are heavy, which I guess is good, but still need to stay tight. *i like doing the 20 reps with the bar*

i think i need to grip wide as hell on my warm up with just the bar for incline, it wakes up my shoulders but wont hurt em because its light, then when i get to working sets, walk the hands in a little more.

Doing the partials off the chest i think are going to help me with being super shitty off my chest, I should also work pauses into the bottom of my regular sets. but the partials for some reason I try to do them with this retarded shoulders up shrug that makes it all shoulders, super ugly and uncomfterble. but I caught myself and on the second set, set up like a proper bench and tucked the shoulders back and down and really tried to use my arms and triceps and really was heaving the bar, I see this being a benefit for my flat bench.

did the BB rows like pendlay rows, super bent over, touched the weight to the ground almost everytime. really worked the traps and back. plus eliminates the use of alot of leg drive which i like, but works the entire back i think, plus the lower back is still sore from that stupid shit on my DL day.

facepull - really focused on pinching the shoulders and upper back back. need to stop heaving it.

bicep curl  - same pump feeling i would get before, but like no pain if anything it is eliminating pain, paul carter is smart. Im going to keep these up, and when 15 isnt shit, i will step the weight up. i also made sure to squeeze the hell out of the weight, so i really work everything and it seems to help with upper forearm aching.

deadlift deload week

tusday deadlift deload week.  9 july 13

wall squats, face into the wall with bar or hands on back - learning proper stance for squats.

deads
bar straight leg warm up 5-10 x2

176x5 - conv with overhand grip - trying to improve grip strength
225x5 - sumo
265x5 - conv. overhand grip. see above

this is where things got wacky.

deficit str8 leg deads
215x20 4 sets.

I did these thinking "hey it worked with my exercises yesturday". well dumby, they were not full body exercises, not to mention, it was hotter than shit, and the weight was actually pretty damn heavy to do 20 reps with. not to mention I dont know about other people, but when I do high rep, or heavy lower back targeting exercises, my shit locks up hard and you can kiss pain free walking goodbye for about 10-15 minutes. so I need to remember to put intense lower back work at the end of my working.

one leg standing curl
20x20 5 sets.
i did these basically for principle i could of added more weight but i was so damn exhausted, hot as shit, and lost that i just suffered through. whatever, got the blood to flow, and felt it a little. but I knew i didnt have the energy for GHR so thats that.

pull down abs on lat pulldown
80x20  4 sets.

notes:
on super high rep things i need to go waaay lighter i think. i was so fucking exhausted after the str8 leg deads that I was useless the rest of the workout. my back was super locked up, it was extremely painful just to bend down and move the weights. lower back targeting exercises need to be left to the end of the exercises.
also! I need to start doing deficit regular deads sumo or conventional starting the next cycle because I want that explosiveness back that I used to have before I was doing 5-3-1. check old training logs from before 2013.

I also am starting to try and cycle my prilosec because I dont want to be dependant on that shit. so today was my first day of not taking it, I am going to do, day on/day off for a while then start doing two off/one on if i feel i can. we will see, I hope none of my weakness was from the prilosec not being there, but i doubt it really had any effect. no "stomach" area pains. maybe just excess salevating but im used to that. god i want a good doc.

also, I really feel I lift better when I dont eat shitty defac food before I lift. shortening on the grill to cook eggs, really? and you say you are feeding me healthy meals? oh well. some people dont have the choice of what they eat, and would kill for that, so be greatful i guess, and make up for it with healthy meals inbetween

have been lazy about this but I am going to get back on it.
but I will probably only post the main lift videos now

monday 8 july 13  military "deload" week 4

military press
bar behind head 10, infront 10. x2 sets

58x5
73x5
87x5
on these working sets I made sure to pause at top and bottom, just to make it somewhat difficult. felt like shit doing these, felt tired and lazy

bent over rear delt work.

15x25 4 sets.
made sure to pinch shoulders at top

tricep work
tricep pressdown/reverse tricep curl alternating.
3 sets each 90x25

lat pulldown
100x25  4 sets

bicep curl wavy bar
30x25 4 sets


notes: talked to paul carter of lift-run-bang due to the pain i kept having in my bicep. he said it could be due to the fact that I was neglecting my bicep and so when i ask it to work it starts hurting. so i used a method he uses doing atleast 100x reps for the movement. i used it for everything today because it was a deload day. bicep feels great a day later, it still has a little of the ache that i usually get but nothing like before and I see this getting better over time.

p.s. I felt yolked as hell after the tricep and bicep movements haha, that was nice. lookin pretty.

those fun life lessons

so I have been struggling with a bicep issue, and after talking to paul carter of Lift-Run-Bang, he helped me realize my bicep could be pretty damn weak from not being worked out, and asking it to work is causing it to hurt, so i started implementing a 100x rep exercise he uses. IT WORKED pretty damn well, bicep is feeling better. well i learned my lesson today. probably should keep that 100x work to direct muscle targeting exercises, today I did 4 sets of 215x20 straight leg defficit deads, and after limping around for atleast 15 minutes, i was finally able to finish up the workout. lower back feels fine now, but I think I am going to leave the lower back exercises to the end of my workout so it doesnt take 8 million hours. ahhh the fun of learning your body.

oh look, puke.

 

i actually feel pretty damn good now, but dear lord was I exhausted, not to mention it was hotter than shit in the gym. i was so warm, then exhausted and weak. then all of a sudden super cooled off, and my sweat felt cold as hell. your body can do some amazing things.

 *really hope me not taking my prilosec today has nothing to do with any of this, but i doubt it

near blackout at the gym

so I went to do my max military press for reps, and after number 2, i lost vision, then everything tilted, and i lost all balance/strength, so had to throw the bar down and look like a jerk. oh well.

rest a few, and hit it again for 7.

second time its happened to me, last time was on a front squat max.

maybe a nerve? just holding too much air or breathing too much idk. stuffs weird. kind of threw off the workout but got my work done. so fun

 I am really looking forward to getting out of the military so I can have a decent kitchen to cook in and can plan all my meals.

 not to mention talk to a doctor/nutritionist that isnt a prick and actually cares about the people he treats.  I understand these docs have to see like 100 people a day, but its still pretty frustrated when they just shrug you off.