User Tag List

Page 80 of 99 FirstFirst ... 3070787980818290 ... LastLast
Results 1,581 to 1,600 of 1965
  1. #1581
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/2 - Squat 5-3-1


    Great squatting today. I decided to switch gears on the 5-3-1 days for squats (and probably deads in the future) and just plow through singles and go for something heavier on the last set after hitting the target single to push things more. Hit the target single today (555) easy and went to 600. Doubled it for a great PR. Back in the 600lb club. Moved to ATG zercher squats and hit a PR there as well with 425×5. I think I could hit 500 for a single…Finished with leg extensions, abs, and light curls.


    Squats:
    135x10
    225x10
    315x3
    405x1
    495x1
    555x1
    600x2 (PR)


    ATG Zercher Squats:
    225x5
    315x3
    405x3
    425x5 (PR)


    Leg Extensions:
    305x15
    305x15
    305x15
    305x15
    305x15


    Seated Ab Work (leg raises, etc):
    bw x20
    bw x20
    bw x20
    bw x20
    bw x20


    DB Curls:
    25x10
    25x10
    25x10
    25x10
    25x10
    35x10
    45x10


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  2. #1582
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/12 - Push Press 3’s


    Took a nice deload week last week, but didn’t bother logging workouts as it was just a lot of high volume, light weight stuff. I always love the week back after a deload. Activated beast mode and pushed push presses harder and hit two huge PRs, with 270×5 and 225×15. Shoulder feeling real solid today. Moved on to CG bench, which was pretty tough after the overheads, and inished with chins and some light db work.


    Push Press:
    135x10
    160x3
    190x3
    215x3
    245x3
    270x5 (PR)
    225x15 (PR)



    CG Bench Press:
    225x5
    250x5
    250x5
    250x5
    250x5
    250x5


    Hammer Chins (each rep from dead-hang):
    bw x10
    bw x10
    bw x10
    bw x10
    bw x15


    DB L-Laterals:
    25x50
    20x50


    OH DB Extensions:
    50x50
    75x50


    + stretching + yoga (30min)
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  3. #1583
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/14 - Deadlift 3’s


    This was pretty much a crap workout. Tired, no motivation, even caffeine didn’t alleviate the doldrums. Did what I had to on deads and called it good. Kind of frustrated with my form the last few months. I feel like I’ve passed my ’sweet spot’ in terms of leverages now that I’ve gained more weight and I just don’t sit back as much as I used to, and end up using a lot more back. Just not feeling very explosive anymore. Think I might need to start doing some speed pulls to get some of that hip power back. My low back/hip always feels kind of tight, too, in an awkward way, so I might have some lingering injury there. I know I am stronger now than I have ever been, and can grind/power through reps that otherwise would have never went before, hence all of the recent high rep PRs. After deads I did some stiff legged sumos, which weren’t bad. Moved on to shrugs, where I woke up a bit, and at least hit a PR. Finished with some leg curls and called it good.


    Deadlift:
    245x10
    335x3
    425x3
    465x3
    535x3
    600x3


    Sumo SLDL:
    515x5
    515x5


    Shrugs:
    315x10
    515x10
    605x5
    695x5
    770x5 (PR)


    Lying Leg Curls:
    150x12
    157x12
    167x12


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  4. #1584
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/16 - Incline Bench 3’s


    Another ‘doing the minimum’ workout. Shoulder was feeling weird again so I didn’t want to push it. Pretty sure I need to cut back on the Lattimers - overworking that delt. Did some light chest work and curls, with some wide-grip bb rows, which felt nice and easy.


    Incline Bench Press:
    135x12
    155x5
    185x5
    215x3
    245x3
    275x3


    Flat DB Bench:
    100x20
    100x20


    Wide-grip BB Row:
    235x10
    235x10
    235x10
    235x10
    235x15


    Single-arm Cable Curl:
    30x12
    40x12
    50x12
    50x12


    Pec Flye Machine:
    100x12
    120x12
    140x12
    170x25


    Dips:
    bw x12


    Straight-arm Lat Pushdown:
    75x12
    75x12
    75x12


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  5. #1585
    Member administrator's Avatar
    Join Date
    Mar 2012
    Posts
    59
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Killer log dude! Your dedication is amazing and inspiring!

  6. #1586
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/19 - Squat 3’s


    Great squatting. Went into this session with little motivation. Low back was real tight today so I decided to blast it by doing all my squats beltless. I ended up hitting 535 for a solid 6 reps, which is a beltless, and overall PR. I had another rep or two left, but 6 is a nice round number, and wanted to save some legs for presses and deads later this week. Moved on to ATG zercher squats and hit a PR of 435 for 5. Awesome. Finished with some curls.


    Squats:
    135x12
    225x5
    315x3
    425x3
    475x3
    535x6 (PR)


    ATG Zercher Squats:
    225x3
    315x3
    435x5 (PR)


    BB Curls:
    45x10
    95x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    95x10
    45x10


    Reverse BB Curls:
    45x20
    45x30


    + stretching (20min)
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  7. #1587
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/21 - Push Press 5’s


    Shoulder feeling achy so pretty much did the minimum today.


    Push Press:
    135x10
    155x5
    175x5
    205x5
    230x6


    Dips:
    bw x10
    +20x10
    +40x10
    +40x10
    +40x20


    Chins:
    bw x10
    +20x10
    +20x10
    +20x10
    +20x10


    Single-arm Tricep Extensions:
    30x10
    40x10
    50x10
    40x10
    30x10


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  8. #1588
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/26 - Incline Bench 5’s


    Good pressing. Shoulder was feeling pretty good and continued with another reps PR. Did some close grip work to really hammer the tris.


    Incline Bench Press:
    135x12
    155x12
    175x5
    200x5
    230x5
    260x18 (PR)


    CG Bench Press:
    225x10
    255x10
    275x8
    275x8


    Smith Reverse CG Bench:
    195x10
    285x5
    285x5
    195x12


    Dips:
    bw x12
    bw x12
    bw x20


    BB Rows:
    315x5
    315x5
    315x5
    315x5
    315x10


    Seated Pec Flye Machine:
    110x50


    + stretching + yoga (25min)
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  9. #1589
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/28 - Squat 5’s


    I was very worn out from a brutal Metal Alliance tour show last night so I went in and did the minimum. Good enough for today.


    Squats:
    135x12
    225x5
    395x5
    445x5
    505x5


    Seated Leg Extensions:
    305x15
    305x15
    305x15
    305x15
    305x15


    Supinated DB Curls (no rests):
    25x10
    35x10
    45x10
    40x10
    35x10
    30x10
    25x10
    20x10
    15x10


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  10. #1590
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    3/30 - Push Press 5-3-1


    Woke up achy and having chills, feeling like I was coming down with something. Shoulders sore, etc. Whenever a training day starts so poorly it’s usually an indicator that I’m going to excel in the gym. Presses flew. Target was 255 for a single, which was cake. Moved up to 280 and hit a triple for a big PR. More reps in the tank but didn’t want to stress my shoulder too much with it feeling solid now. 3 plates seems real close. Moved on to dips with a real deep rom (being careful for the shoulder), which felt good. Finished with smith reverse cgb and light pulldowns.


    Push Press:
    135x12
    165x5
    200x5
    230x3
    255x1
    280x3 (PR)
    255x3


    Dips:
    bw x12
    +20x12
    +20x12
    +40x12
    +40x12
    +60x12


    Smith Reverse CG Bench:
    195x10
    245x3
    285x3
    315x3
    245x10


    Y-Lat Pulldowns:
    160x12
    160x12
    160x12
    160x12
    160x12


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  11. #1591
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/2 - Deadlift 5-3-1


    Decent pulls today. Skipped the 5-3 reppers and did singles. Was only in the mood to get the target set done and out of the way. Hit 635 for 6, which is a PR. Finished with some moderate shrugs, and some light curls. Seasonal asthma is killin me so I took things easy.


    Deadlift:
    245x12
    335x5
    425x2
    500x1
    565x1
    635x6 (PR)


    Shrugs:
    225x10
    315x5
    405x5
    495x5
    585x5
    675x6
    675x6
    495x10


    Single-arm DB Hammer Curls:
    110x12
    110x12


    Concentration Curl:
    60x8
    60x8
    60x8
    60x8
    60x8


    + stretching (20 min)
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  12. #1592
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/4 - Incline Bench 5-3-1


    Strong pressing today. Hit a new 1RM PR with 325 on incline - 330 or 335 is probably there. Real happy with how incline bench is shaping up right now.


    Incline Bench Press:
    135x12
    155x10
    185x5
    230x5
    260x3
    290x1
    315x1
    325x1 (PR)
    300x3
    275x3


    CG Bench Press:
    225x5
    255x5
    275x3
    295x3
    275x5


    Bench Press:
    225x6
    275x10


    BB Rows:
    325x5
    325x5
    325x5
    325x5
    415x6


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  13. #1593
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/6 - Squat 5-3-1


    Real nice squatting. Skipped the 5 and 3 sets and just went for singles in an effort to push things a bit more. Ended up hitting a new 1rm PR with 610. Wasn’t too bad - probably could have ground out a double. Moved on to ATG zercher squats and hit 455 there. Real nice. Finished with some curls and extensions.


    Squats:
    135x12
    225x5
    315x3
    405x1
    495x1
    565x1
    610x1 (PR)


    ATG Zercher Squats:
    225x3
    315x1
    405x1
    455x1 (PR)


    Seated Leg Extension:
    305x50


    Standing DB Curls (one big dropset):
    55x10
    55x10
    45x10
    30x10
    25x10
    55x6


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  14. #1594
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/16 - Push Press 3’s


    Back from a nice off-week, although babying a slightly sprained ankle from Friday (slipped on an uneven sidewalk of all things and rolled my ankle a bit). Target for this cycle’s push press triple was 250, so I cranked that out with ease and moved on to 275, where I set a 4 rep PR despite not having much leg drive. Should have had 5 but I lowered the weight too fast on my 4th rep and almost dropped the weight and stumbled forward a bit to keep it racked. Finished push presses with 250×5 and moved on to reverse cgb. Nothing exciting to report there - just good solid rep work. Chins were good. Finished with some light pec flyes.


    Push Press:
    135x12
    160x3
    195x3
    225x3
    250x3
    275x4 (PR)
    250x5


    Smith Reverse CG Bench:
    195x10
    245x10
    245x10
    285x10
    285x10
    315x4
    195x12


    Close-grip Chins:
    bw x10
    +35x10
    +35x10
    +55x10
    +55x10
    bw x20


    Pec Flye Machine:
    100x20
    120x20
    140x20
    170x20
    140x20
    100x20


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  15. #1595
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/18 - Deadlift 3’s


    A nice deadlift session that finally felt ‘good’. Deads seemed to be clicking today and hit a solid triple with 675. No form issues, hip or back pains, etc. My sprained ankle was a bit achy during pulls, but it held up. Did some straight-leg sumo deads and hit a PR there with 555 for 5. Finished with some light, but strict shrugs, and some 45-degree hypers.


    Deadlift:
    225x12
    335x5
    425x3
    515x3
    605x3
    645x1
    675x3
    605x3


    Sumo SLDL:
    515x5
    535x5
    555x5 (PR)


    Shrugs:
    315x12
    405x12
    495x12
    585x12
    675x12
    585x12
    495x12
    405x12


    45-degree Hypers:
    +100x5
    +150x10 (PR)
    +150x10
    +150x10
    +150x10
    bw x20


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  16. #1596
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/20 - Incline Bench 3’s


    Went through inclines today doing the minimum. Pretty sore and achy from the previous 2 great workouts this week. Tried decline db presses for the first time in years to mix things up a bit. Felt real good. Wide-grip rows went well.


    Incline Bench Press:
    135x12
    160x12
    185x3
    225x3
    250x3
    285x3


    Decline DB Bench:
    100x12
    100x12
    110x12
    110x12
    120x15


    Wide-grip BB Rows:
    225x5
    245x5
    265x5
    285x5
    305x5


    DB Curls:
    60x8
    50x8
    45x8
    35x10
    25x15


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  17. #1597
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/23 - Squat 3’s


    Decent squatting. 545 felt heavier than usual, but still got a reps PR. Moved on to full zerchers and hit a PR with 465. Decided to really push it and go for 495, which I doubled. Finished with some easy curls. A friend took a video of the 495x2 zercher set: http://www.youtube.com/watch?v=_jHh7z5gH_k


    Squats:
    135x12
    225x12
    315x3
    405x3
    435x3
    485x3
    545x4 (PR)


    Full Zercher Squats:
    225x5
    315x5
    405x5
    465x1 (PR)
    495x2 (PR)
    315x15


    DB Hammer Curls:
    60x8
    80x8
    100x8
    130x8


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  18. #1598
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/25 - Push Press 5’s


    Tough session being really sore from squats and such Monday. Squat rack was in use so I had to clean each weight to start the push presses. Not a big deal though, still got an easy 6 with 235 and called it good. Did some single arm standing overhead db presses, dips, reverse cgb to call it a day.


    Push Press:
    135x12
    155x5
    180x5
    210x5
    235x6


    Single-arm Standing DB Press:
    70x5
    85x5
    100x5


    Smith Reverse CG Bench:
    190x12
    245x10
    265x5
    285x5
    305x3
    325x1


    Dips:
    bw x12
    +30x5
    +50x5
    +70x5
    +90x5


    Freemotion Lat Pulldowns:
    160x12
    160x12
    160x12
    160x12
    160x12
    160x12


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  19. #1599
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/27 - Deadlift


    This was an unexpected great workout. I knew from the start that sumo pulls just weren’t happening due to the crazy soreness from Monday’s workout still so I decided to give conventional pulls a try. I haven’t pulled heavy conventional deads in years, with my all-time PR being 585 for a grinding single several years ago. I ended up getting some great pulls in and hit a big PR with 615×2. Super pleased with how things felt today. Did some wide-grip rows and lying leg curls to finish.


    Deadlift (conventional):
    135x5
    225x3
    315x3
    405x3
    495x1
    545x1
    595x1 (PR)
    615x2 (PR)

    545x2


    Wide-grip BB Rows:
    225x5
    255x5
    285x5
    315x5
    345x5


    Lying Leg Curls:
    150x5
    181x5
    212x5 (PR)
    181x5
    150x12


    Single-arm Cable Curls:
    20x12
    30x12
    40x12
    50x12
    40x12
    30x20
    20x30


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

  20. #1600
    Senior Member spytech's Avatar
    Join Date
    May 2005
    Posts
    1,730
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    4/30 - Incline Bench Press 5’s


    OK workout today. Forearms are real sore so everything was just so-so. Didn’t push inclines too hard - did the target and some extra reps. Tried declines for the first time in a long while - not too bad there. Close grips were sluggish, and rows hurt the forearms so I dialed the weight down a bit.


    Incline Bench Press:
    135x12
    160x12
    205x5
    235x5
    270x9


    Decline Bench Press:
    225x12
    275x5
    295x5
    315x5
    315x5
    315x5


    CG Bench Press:
    225x5
    255x5
    255x5
    255x5
    255x8


    BB Rows:
    315x5
    315x5
    225x10
    225x10
    225x10


    + stretching
    5'10" - 245 @ 10-12%
    715x2d/675s
    My Lifting Vids

Thread Information

Users Browsing this Thread

There are currently 2 users browsing this thread. (1 members and 1 guests)

  1. vlhai553

Similar Threads

  1. Happy Intense B-Day Spytech!
    By Benson in forum M&M Lounge
    Replies: 4
    Last Post: September 6th, 2009, 10:25 PM
  2. Enhancing 1 Month Intense Training
    By aceboy1234 in forum Anabolic Steroids, Prohormones & Other Performance Enhancers
    Replies: 6
    Last Post: July 17th, 2007, 04:08 PM
  3. My Training Journal
    By Rob in forum General Training and Bodybuilding
    Replies: 3
    Last Post: January 19th, 2007, 08:15 PM
  4. V-shape's Max-OT Training Journal
    By V-shape in forum General Training and Bodybuilding
    Replies: 231
    Last Post: August 31st, 2005, 07:21 PM
  5. Nic's Training Journal
    By nic6paul in forum General Training and Bodybuilding
    Replies: 86
    Last Post: April 8th, 2005, 09:53 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •