The Intelligent & Relentless Pursuit of Muscle™
Training Logs
 
Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

Had this beat stuck in my head

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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?

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1423

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.

  Post New Thread | Reply | Quote | Report