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: 1350

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: 1350

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: 1350

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: 1350

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: 1350

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: 1350

Had this beat stuck in my head

  Post New Thread | Reply | Quote | Report
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1350

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: 1350

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: 1350

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: 1350

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