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Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
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Join date: Jul 2012
Posts: 1456

lying leg curl 65 x 2 x 12, 70 x 12... should have done bent
gob squats 90 x 2 x 5, 90 x 12
ohp 130 x 2 x 5, 130 x 6... guess the gob squats caused some fatigue
pulldown 130 x 3 x 8, up
db rows 35 x 3 x 10, 40 x 10 SS w/
db curls 15 x 3 x 10, 17.5 x 10, up
1 hour walk

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1 Man Island
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Join date: Jul 2012
Posts: 1456

G squat 95 x 2 x 5, 95 x 11
Leg press 8 plates x 2 x 90, 9 x 2 x 20, up
Bench 175 x 2 x 5, 175 x 8
BB Row 115 x 3 x 8
Chindown 130 x 2 x 12, 140 x 10, heavy machine heavy bar... could have gotten the last 2 reps, but it would have been all bicep. My lats felt FRIED the rest of the day
Dips 8, 9, 10 PR!
Standing calves 160 x 3 x 8
2 mile jog/walk

Weighed in at 206 yesterday and 210 today. I'm not sure why... I overate my carbs by maybe 10-15 g w/ a few bites of potato, a piece of sushi, and literally 1 sip of light beer.... but that shouldn't have put 4 lbs on me. I did drink about 1/2 carbonated water which I later found out had a bunch of aspartame in it... that's all I can think of.

Despite all that, it's a celebration today, so I did a 2-3 hour load.. going to have some wine later, and probably a steak dinner w/ dessert.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

OHP 135 x 2 x 5, 135 x 6 w/ a 2s hold on last rep
Gob squat 100 x 2 x 5, 100 x 11
RDL 155 x 4 x 10
V-grip pulldown 130 x 2 x 8, 140 x 8, easy machine
bentover lat raise 15 x 4 x 10
SS w/
db hammer curl 15 x 4 x 10
2 mile walk

knee was feeling iffy but felt fine once I warmed up. Squats felt easy because I didn't have flat shoes on.
I think all the rowing is starting to catch up w/ me and I may need to back off a bit.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

Yesterday spent over an hour doing 2 x 20, 1 x 21 flat knee raises and foam rolling/stretching pretty much my entire body.


today
Gob squat 100 x 2 x 5, 100 x 12
Squat bar x 2 x 10
suitcase DL 10, 15, 20 x 3 ea
Bench 180 x 2 x 5, 180 x 9, just short of touching on last rep
BB Row 115 x 2 x 8, 120 x 8
Pulldown 130 x 3 x 10
Dips 3 x 9, missed last rep. I'm going to cut the frequency of this to once a week. I'm debating between every friday or bouncing between friday and wednesday, depending on whether I bench. On one hand, they're good bench assistance; on the other, they're a good antagonist to OHP. I'm also going to only do 1 pull on dip days... and even that may be something like bentover lat raises.
2 mile walk

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1 Man Island
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Join date: Jul 2012
Posts: 1456

Gob squat 110 x 2 x 5, x 11... legs can keep going but back curves towards the end
Squat bar x 10
Leg Press 8 pl x 20, 9 x 3 x 20
OHP 140 x 3 x 5, I actually put it down after 4 on the last set because I didn't step back far enough, but I felt like I had 2 left
V- pulldown, 130 x 8, 140 x 2 x 8
BB curl 40 x 12, 45 x 2 x 12
SS w/
lat raises 15 x 4 x 10.... lat raises were too much w/ OHP and gob squat.... I think I'll limit these to bench on wednesdays and I'll do dips on OHP wednesdays.
2 mile walk

210 this morning

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1 Man Island
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Join date: Jul 2012
Posts: 1456

Had this beat stuck in my head

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1 Man Island
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Join date: Jul 2012
Posts: 1456

gob squat 115 x 2 x 5, 115 x 9
squat bar x 2 x 10
suitcase dl 20, 25, 30 x 3
bench 185 x 2 x 5, 185 x 7, was aiming for 8, but I lost my tightness. I took off my headphones last set, which was a mistake. Either way, I'm surprised I've gotten this far without a stall yet, so I must have retained a good bit of strength during my cut.
RDL 145 x 2 x 10, 150 x 2 x 10, debated doing this before bench because of the leg work, but the lat work and the spirit of greyskull had me put this after
Chin down 130 x 10, 140 x 2 x 10
lying tri ext 15 x 12, 20 x 2 x 12
2 mile walk

weighed 209/210 this morning, but had a bunch of chili yesterday, so I had to guess on the carbs/fat.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

gob squat 120 x 2 x 5, 120 x 8
squat bar x 2 x 10
suitcase DL 30, 35, 40 x 3, def. discrepancy for each side. I should keep this as assistance even when I start DLing.
OHP 145 x 4, racked in on set 2 and knew I didn't have it. I don't know if it was trouble staying tight or the gob squats exhausting my shoulders, or what, but it didn't happen. My first miss.
BB Row 115 x 8, 120 x 2 x 8
Pul down 130 x 3 x 10
db hammer curl 15 x 10, 17.5 x 2 x 10, 15 x 10
2 mile walk

weighed in at 207, FINALLY.

yesterday did some ab work, stretching, and more walking.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

warmed up on gob squat, but when I got to 125, it just felt really awkward to get into position. I have to kind of powerclean it up to my thigh, rest it on bent leg propped on the bench w/ a little bar end digging into it, and kin of hunch over sideways and get it up on one side... just awkward and not worth it, so I switched over to back squats, which acts as a bit of a deload, but whatever.

back squat 125 x 2 x 5, 125 x 15, could have gotten more, but didn't see the point
bench 185 x 2 x 5, 185 x 8, I guess not gob squatting helped the shoulders... I'm also messing around w/ bar path, trying to bring it over my shoulders and flaring out the elbows as I pass the mid point.
RDL 155 x 8, 165 x 8, 175 x 8, I was supposed to leg press today, but the squat felt newish enough that I didn't think it necessary. Time was an issue as well.
Dips 9, 9, 10
SS w/
Farmer's walk 85 x 50 steps each side. Didn't have time for the double.

I got my bike fixed, so less walking for a bit.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

squat 130 x 2 x 5, 130 x 15
leg press 9 plates x 4 x 20
OHP 145 x 5, x 3, 115 x 5, miss
suitcase DL 35, 40, 45, x 3, on to the bar
Chindown 140 x 3 x 8, up
bentover lat raise 15 x 3 x 10, 17.5 x 10
SS/ w/
standing calf raise 7 x 3 x 12
farmer's walk 85 ea x 40-50 steps
forgot bi's, but oh well.

weighed in at 209/210

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1 Man Island
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Join date: Jul 2012
Posts: 1456

DL Form work w/ bar
squat 135 x 2 x 5, x 15
Bench 190 x 2 x 5, 190 x 7... felt like I had another in me, but I lost my groove on the last rep and got out of position
lat pulldown 140 x 2 x 8, 150 x 8
bb row 115 x 2 x 10, 105 x 2 x 10
db curl 15 x 2 x 10, 17.5 x 2 x 10
SS w/
donkey calves 70 x 3 x 10, narrow

right tricep is kinda tender... I think this row/pulling is too high volume for me.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

squat 140 x 2 x 5, 140 x 15
leg press 9 plates x 3 x 20, 10 x 20
OHP 145 x 3 x 5
Bentover lat raise 15 x 2 x 10, 17.5 x 2 x 10
dips 1 x 9, 2 x 10
farmer walk 90 ea side and a double x 50ish steps

right knee is bothering me a bit after. weighed in at 209. Increased my carbs today and felt great.. new macros

Training days
Meal 1 - 45mins pre workout: 45p, 50c, 20f
Meal 2 - (POST) : 50p, 55c
Meal 3 : 45p, 27f
Meal 4 : 45p, 28f
Meal 5 : 45p, 28f

Off days
Meal 1 : 45p, 33f
Mea l 2 : 45p, 25c, 15f
Meal 3 : 45p, 33f
Meal 4 : 40p, 24c, 15f
Meal 5 : 40p, 33f

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1 Man Island
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Join date: Jul 2012
Posts: 1456

squat 145 x 2 x 5, x 15
DL form bar x 4 x 3
Bench 195 x 4, 3, 4... I have no idea why I missed this. I was expecting this easily. I guess I had trouble getting setup: different bench/bar. Hands were too close 1st set and it totally threw me off. That, or maybe I wasn't recovered from my OHP last time.
Chindown 140 x 2 x 8, 150 x 8
RDL 150 x 4 x 10
bb curl 40 x 12, 45 x 2 x 12, 2nd set was easy, 3rd was tough
SS w/
seat calf raise, wide
75 x 3 x 8

weighed in at 209/210 today and began a smal carb load pre workout and continued it... though, not skip load method: lots of barley, quinoa, etc.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

squat 150 x 2 x 5, x 15
DL 55 x 3 x 3, decided I'm going to DL every day until I get back up to 135.. I could go faster for this and squat, but w/ the injuries... too much risk
OHP 2, 1, 2 x 150
Neutral pulldown 130 x 8, 140 x 2 x 8
reverse pec deck 35 x 12, 40 x 10, 40 x 12, 1s hold last 2 sets
DB curl 15 x 10, 17.5 x 2 x 10, 20 x 10
Farmer walk 95 ea, 95 both x 50 or so steps

weighed in about 210 today, so I guess I didn't overdo it on the carb day.. but maybe I under did it?

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1 Man Island
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Join date: Jul 2012
Posts: 1456

squat 155 x 2 x 5, x 15
DL form work 65 x 3 x 3
leg press 9 plates x 2 x 20, 10 x 2 x 20
bench 190 x 3 x 5, lost tightness towards the end, but I thought good bar path. I came down kind of fast and may have missed a rep, so I'm staying
standing calves 7 x 3 x 10, wide.. I was supposed to do 12
Dips 3 x 10, PR!
lat raises 15 x 4 x 10

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1 Man Island
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Join date: Jul 2012
Posts: 1456

DL 85 x 3 x 3
squat 160 x 2 x 5, x 15, lower back acting up
OHP 150 x 2 x 3, x 4, held last rep 4-5 sec
Chindown 140 x 2 x 8, 150 x 8
RDL 150 x 3 x 10, 155 x 10
BB curl 45 x 3 x 12
farmer's walk 100 ea side, then a double x 50ish steps

mid back is really feeling it now... Feel like I may need to decrease back work.

weighed in 210.5

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1 Man Island
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Join date: Jul 2012
Posts: 1456

Lower back felt pretty lousy yesterday... I ended up rolling and stretching for about an hour, hour and a half while I watched the cardinals lose.

Old/New measurements, pretty cold, 2nd rest day
208 > 210
neck 15" > 15
arms 13.5/14 > 13.5/13.5, at least they're even
chest 42 > 42.25
waist 38 3/8 > 38.25
thighs 25/24 > 25.125/24.5, guess squatting again is helping
calves 15.5/15 > 15.75/15

all in all, weight is up, but waist is down, and I'm eating more... works for me.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

squat 165 x 2 x 5, x 15, back was bugging me. I hurt it back on 7/31, so maybe it never healed? In any event, I'm going to start squatting w/ elevated shoes instead of flat and see how that goes. If I'm not better after 2 workouts, I'm decreasing frequency. If I'm still not better, I'll decrease it more.

Bench 190 x 2 x 5, x 6

DL 95 x 3 x 3

pulldown 140 x 7, 150 x 2 x 7, easy machine

lying tri ext 12.5 x 12, 15 x 3 x 12, up
SS w/
donkey calves 80 x 3 x 8

macros
Training days
Meal 1 - 45mins pre workout: 45p, 57c, 21f
Meal 2 - (POST) : 50p, 60c
Meal 3 : 45p, 29f
Meal 4 : 45p, 29f
Meal 5 : 40p, 29f

Off days
Meal 1 : 45p, 33f
Meall 2 : 45p, 27c, 15f
Meal 3 : 45p, 33f
Meal 4 : 40p, 25c, 15f
Meal 5 : 40p, 33f

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1 Man Island
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Join date: Jul 2012
Posts: 1456

squat 170 x 2 x 5, x 14, 1st set wasn't that great for the back. Adjustments made: focused on more glute contraction - I don't know if this actually did anything glutewise, but I do think it forces me to sit back a little more. I also stopped pressing my knees all the way out and just had slight push, which helped w/ bar speed. I also wore elevated shoes... we'll see how long this lasts

leg press 9 plates x 20, 10 x 3 x 20

OHP 150 x 3, 4, 2

DL 105 x 3 x 3

neutral pulldown 140 x 3 x 7, heavy machine

db curl 17.5 x 4 x 10
SS w/
seatd calf raise 75 x 3 x 8, narrow stance

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1 Man Island
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Join date: Jul 2012
Posts: 1456

Long day today... still weighing in around 210.

squat 175 x 2 x 5, x 14... back feels... odd. not bad. def. not good. better than expected, but odd.

bench 195 x 3 x 5, good bar speed

chindown 140 x 7, 150 x 2 x 7

DL 115 x 3 x 3

RDL 150 x 2 x 10, 155 x 2 x 10

lying tri ext 15 x 4 x 12

f walks 110 ea side and both for 25 steps.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

face pull 20 x 3 x 20
squat 180 x 2 x 5, x 14, trouble getting glutes to fire the same
DL 125 x 3 x 3
OHP 135 x 2 x 5, x 7
pulldown 150 x 3 x 7, heaVY
bb curl 45 x 3 x 12
walk 3.6, 2.5, 37'

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1 Man Island
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Join date: Jul 2012
Posts: 1456

Weighing it at 212 after my carb load a few days ago. It was an all day load, but nothing crazy. Junk was limited to a few bowls of cereal, whole grain waffles and syrup, a small bowl of cobbler, imitation cheese and crackers, and some nutellaish sandwiches.

Today
squat 185 x 2 x 5, x 14, I feel I track better if I hinge at the hips before the knee. It helps me keep a more neutral spine as opposed to going into hyperextension. I also brought in my feet a tad today, the way I used to. I squat high bar.
leg pres 10 plates x 4 x 20, not doing this anymore
bench 200 x 3 x 5, I think some guy was filming me on my last set. I could have used more leg drive. 15 lbs short of my all time PR and I haven't even needed to reset yet.
DL 135 x 3 x 3, felt good except for the first rep of each set
neutral pulldown 150 x 2 x 7, 160 x 7, shorter rest, easy machine
rope tri ext 60 x 3 x 15
f walks 100 ea and both x 60 something steps

I guess Nitro from American Gladiators was at my gym today.

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1 Man Island
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Join date: Jul 2012
Posts: 1456

weighed inat about 210.5, so I ate a few more carbs periworkout than normal

squat 190 x 2 x 5, x 14, left shoulder bugged me a bit, but it felt like I just slept on it wrong
OHP 137.5 x 2 x 5, x 7
DL 135 x 5
RDL 150 x 10, 155 x10, form was off at first, too much back
rev pec deck. doing some chins tomorrow for conditioning, so I wanted to give grip a break. I think I'm going to cut out all the horizontal rows, except RDLs (if that counts) and face pulls. MY DL is getting high enough where that works the upper back enough.
db curl 17.5 x 3 x 10, 20 x 10
SS w/
standing calf raise 7 x 3 x 12, wide

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1 Man Island
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Join date: Jul 2012
Posts: 1456

Conditioning day
10-15 min. jog
3 pull ups
15yd sprint w/ 4 tire throws and some carries, 15yd jog
2 pull ups
15yd sprint w/ 4 tire throws and some carries, 15yd jog
1 pull up
15yd sprint w/ 4 tire throws and some carries, 15yd jog
5 jumps and walkoffs
3 chin ups
15yd sprint w/ 4 tire throws and some carries, 15yd jog
2 chin ups
15yd sprint w/ 4 tire throws and some carries, 15yd jog
1 chin up
15yd sprint w/ 4 tire throws and some carries, 15yd jog

25 min. walk

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1 Man Island
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Join date: Jul 2012
Posts: 1456

Not quite recovered from the conditioning.

squat 195 x 2 x 5, x 12
leg ext 75 x 15, 80 x 15
DL 140 x 2 x 3, 145 x 3
Bench 205 x 5,4,4
neutral pulldown 160 x 6, x 5, 150 x 6, heavy machine
f-walks 100 x 65ish steps each, 100 x 45ish steps both
lying tri ext 15 x 2 x 12, 20 x 12

long workout... I think I need to start removing some stuff

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