Undoing the Laziness - A Log of My Attempt to Get Back in Shape
Posted 22 February 2013 - 01:30 PM
Posted 22 February 2013 - 02:25 PM
As long as you locked out that 275 rep and didn't just drop it, I'd count it. For me when I do a max lift I only dis-count it if I fail or don't get full rom.
I got the lockout, just felt I cheated it up so I didn't count it.
Good back workout though. Congrats on the new job and possible new/old training partner.
Thanks on both counts man! And I'm def looking forward to getting my partner back. Having a spotter means I can just up the intensity some more!
Posted 22 February 2013 - 02:30 PM
BB Incline - 95x12,145x8,165x7 (x2),170x7 w ds 120x7
BB Flat - 195x6 (x3)
DB Incline - 80x6 (x3)
DB Flat - 80x6 (x3)
HS Seated Dip - 140x12 (x2), 160x8 (x2) (this was mixed in with DB Flat, I split my rest period with it so it wasn't really a superset)
V-Bar Pressdown - 170x8 (x3)
Rope Pulldown - 70x8 (x3) (Last 2 tri excercises were done w 30 secs or less of rest, thought I was running out of time)
Pec Dec Fly - 75x30 w/ ds 50x30
Decided I didn't have time for 7's at the end so I hit a high rep drop set on chest to pump it. It felt so good to finish the workout. Went home with a nice smile despite the crappy weather. Till next time amigos!
Posted 24 February 2013 - 01:03 PM
Squats - 235x7, 255x6, 275x6, 285x6, 315x4 (raw pr for me)
Hacks - 2 plates x 10 (x3)
Stiff legged deads - 155x8, 165x8, 175x8
Leg press - 450x6, 360x8 (x2)
Leg extension - 210x10, 210x11, 210x12
Seated calf raise - 55x8 (x3) (single leg)
Lying leg curl - 105x10 (x3)
Standing calf raise - 120x12 (x3)
Man I felt good on squats today so I went for the 315. I used to do all my squats w a belt and sometimes w knee wraps after I hurt myself doing squats being leaned too far over. So hitting 315 w great form today felt really good esp w no back twinge at all. My legs felt blitzed by the time I did leg press so I downed the weight a little after set one to concentrate on form. Might be throwing in some changes soon tho since I assessed my bf last night and am seriously disappointed w myself.
Posted 26 February 2013 - 08:24 AM
HS seated press facing seat - 70x10, 80x10, 85x10
Hammer Curls - 30x10 (x3)
EZ Bar Upright Row - 60x10 (x3)
EZ Bar Curl - 40x7 (x3)
Front Shoulder Raise - 15x10 (x3)
High Cable Curl - 20x12, 30x10 (x2)
Lateral Raise - 15x7 (x3)
EZ Bar Curl - bar x 30, bar x 25 (minimal rest in between for pump effect)
Machine Shoulder Press - 50x31,12,7 (done rest/pause for pump)
Today was a 20 min HIIT cardio session. Trying to work on getting more cardio in to drop a few extra lbs. Been feeling very good since switching up to leangains diet. Haven't really been weighing myself at all lately to check on weight, put def feel pants/shirts fitting looser for sure. Will check in again after workout Thurs since tomorrow is likely to just be cardio day again.
Posted 28 February 2013 - 11:57 AM
Lat pulldowns - 145x8 (x3)
DB Rows - 85x8 (x3)
Deads - 185x6 (x3)
Chest Supported T-bar - 60x10, 70x10, 75x8 w/ Bicep Curl - 15x12 (superset1)
Shrugs - 75x10, 80x10 (x2) w/ EZ Bar Curl - 20 +bar x 12 (superset2)
Rear Delt Machine - 90x10 (x3)
Def didn't feel as strong on deads today. Think it's because my leg day was brutal earlier this wk plus I did a half day on the plant for working the line this week as part of my training. This made my legs not feel as stable today and made me a little stiffer. Still feel like I have def accomplished a lot in my last month. New job give me an opportunity to fit some cardio in at my lunch time too so I might take advantage of that to squeeze in 15-30 min a day a few days a week. Chest tomorrow, tho I'm not sure what I'll be able to get in as I have to be in to work at 7 and gym only opens at 5...we'll see I suppose.
Posted 01 March 2013 - 07:37 AM
But gym this morning was chest and tris. Hit it hard and felt good.
Incline BB - 165x6,165x7 (x2) DS 115x7
Flat BB - 195x7 (x3) DS 145x7
Incline DB - 60x8 (x3)
Flat DB - 60x10 (x3)
HS Seated Dip - 160x15, 180x10, 180x10, 190x10 DS 140x10
Pressdown - 130x12, 150x9 (x2)
Cable Crossover - 40x20,20,10 (rest/pause)
Overhead Extension - 35x12 (x3) (2 hand, 30 sec rest)
Incline DB until crossovers was done w only 1 min rest between sets. I tried to add some drop sets this morning since I wasn't quite feeling it at the start. Thought it would help up my intensity so I could make sure I got a good workout in. Till next time brahs.
Posted 04 March 2013 - 08:35 AM
Squats - 255x5 (x2), 265x5 (x2), 275x5
Hacks - 2 plates x 8 (x3)
Stiff legged deads - 155x10 (x3)
Leg Press - 4 plates x 8 (x3)
Leg Extension - 195 x 12 (x3)
Lunges - 85x12 (x2) 85x4 (stopped cuz it felt like I had pulled inside of right hammy)
Seated Calf Raise - 90x15 (x3)
Standing Calf Raise - 150x10 (x3)
Lying Leg Curl - 80x12 (x3)
Thought for sure after the lunges I had done something to the hammy. It was a burning, stinging pain but was able to do leg curls just fine after and I'm not feeling anything today. Guess it just means I need to do more lunges lol. All in all, it was a great workout. Back is def a little stiff yesterday/today from it. Will need to do some stretching again today/tomorrow and I should be good to go.
Posted 04 March 2013 - 08:47 AM
Hammer Curl - 30x9 (x3)
HS Press Reverse - 80x10, 85x10, 90x10
EZ Bar Curl - 50x10 (x3)
Arnold Press - 45x8 (x3)
Preacher Curl - Bar +40 x 10 (x3)
Lateral Raise - 15x8 (x3)
High Cable Curl - 30x10 (x3)
Plate Raise - 25x10 (x3)
V Bar Pressdown - 170x15 (x3) (1 min Rest)
Rear Pec Dec - 90x8 (x3)
Tricep Extension Machine - 50x10 (x3)
Machine Shoulder Press - 50x25,10,7,8 (rest/pause, 10 sec rest between)
HS Bicep Curl - 10x25,16,9 (rest/pause)
Left with a good pump this morning. It was a great way to start the morning and the week. Think I'm gonna throw some cardio in on my lunches the next couple a days to work at getting some more of this fat burnt off. Everyone keep up the good work, I'm out.
Posted 04 March 2013 - 03:54 PM
Posted 05 March 2013 - 04:13 PM
15 min stairmaster
15 min elliptical
Then it was back to work. Glad to have thrown the cardio in and feel like this should be beneficial in the long run. I've never been big on cardio since my soccer playing days on high school. Now that I don't feel forced, I don't do it lol. So now I'm forcing myself.
On a bad note, I'm pretty sure I'm going to have to dial back the heavy squats/deads for a while. Back has been very stiff the last two and half days since legs. Gonna try to alternate lighter weight/high volume with heavy/low volume and see if I can balance that until my core strength has improved. Any ideas of good stretches for lower back would be greatly appreciated.
Posted 06 March 2013 - 01:23 PM
Otherwise just keep at it man You will get there all it takes is dedication.
Pce Brother & Keep Lifting
Posted 06 March 2013 - 03:42 PM
Posted 07 March 2013 - 08:54 AM
HS Upper Row (weight per side) - 90x8 (x2), 95x8
DB Row - 85x9 (x3)
Reverse Grip Pulldown - 145x8 (x3)
Chest Supported T-bar - 70x8 (x3)
EZ Bar Curl - 60x10 (x3)
Bent -Over Laterals - 25x10 (x3)
Hammer Curl - 25x9 (x3)
DB Shrugs - 85x10 (x3)
Straight Arm Pulldown - 60x10 (x3)
Going back for some cardio on lunch again today, may throw in another set for Bis there and maybe some BB Shrugs. Will post update at that point.
Edit: Adding some thoughts...so I definitely feel I've been making some solid progress. Looking back I can see that my weight are slowly increasing over time. I def have still been concentrating on quality form so I know that I'm getting stronger again. My clothes are def starting to fit better again and hopefully my progress will continue smoothly. yeah, i know, it's a pipe dream...there will be bumps in the road, but that's why I post honestly. It helps when you know there's support, even if it's a bunch of random screen names you've never met before lol. Hopefully I'll be posting an official weight/stats update this Sunday prior to my leg workout.
Edited by iceman99uc, 07 March 2013 - 08:59 AM.
Update thoughts on progress
Posted 07 March 2013 - 02:05 PM
EZ Bar Reverse Curl - 40x12, 50x10 (x2)
BB Shrugs - 185x10 (x3)
Plate Shrugs - 10 reps with 10 sec hold at top (x3)
DB Preacher Curl - 25x8 (x3)
Wrist Curl - 25x10 (x3)
Followed this up with a little ab work and 15 minutes of cardio. Overall, a good day in the gym. Unfortunately, my sinus are stuffed up atm....hoping this doesn't turn into a full blown cold...
Posted 07 March 2013 - 04:35 PM
Your on a roll brother! Looks like the laziness is over! Good work. Im sure you are starting to feel good about yourself
Def feeling much better again. Think I'm gonna set a short term goal here soon to set as a marker for starting a PH cycle for recomp now that I'm dialed in. Just want to assess how much I think it will help from a higher bf % or if I should set a particular weight. I'm of the mindset right now that I think it will be ok whenever, just want to make myself achieve one more goal to earn it.
And thanks for the support!
Posted 08 March 2013 - 09:32 AM
Incline BB Press - 165x7, 175x7, 185x7
Flat BB Press - 225x5, 225x6 (x2)
Incline DB Press - 75x10, 75x7 (x2)
HS Seated Dips - 180x11, 180x10 (x2)
Machine Press - 125x8 (x3)
Tri Extension machine - 70x10, 75x10, 80x10
V-bar Pressdown - 170x11 (x3)
Pec Dec - 50x50
I also through in some abs in between my set of pressdowns. Unfortunately I will not be able to do cardio at lunch today due to having class again today. Thank god it's only two weekends and tomorrow is it for the class. I def have some sinus crap going on, but I'm fighting through this.
Still deciding on a goal...likely will set something this weekend after I settle in with my new numbers.
Posted 08 March 2013 - 12:57 PM
"The strong do what they can and the weak suffer what they must" - Thucydides
Posted 10 March 2013 - 07:39 PM
What are you considering for your recomp cycle?
If you do choose to stay natural, I see excellent feedback for PES Anabeta Elite/Erase Pro and Alphamine being used for recomp purposes; though it's certainly more expensive than gear.
I'm actually considering an 8-week ABE run myself if I don't extend the D-Pol run.
(Or perhaps, I can just do both? But a man only has so much money)
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