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Thread: Grunt11's Training Log

  1. #511
    Join Date
    Nov 2010
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    ME Squat Today

    BW = 177 lbs.

    Max Effort:

    Sumo Deadlift 135 x 5, 225 x 1, 315 x 1, 345 x 1, 385 x 1 (+5 lbs. PR)

    Hill Sprints (on the way to work # to be determined by the heat)

    Core work (PM at work)

    I’m sort of surprised I made 385 today because I still felt sore from Sundays DE Squat day.

    19 June Tuesday RE Bench, BW 1

    BW 176

    Chin Ups BW +10 lbs. x 8 +3 +3 +2 (16 reps) (20 sec rest)
    Incline DB Press 70 x 7 +3 +3 +3 (16 reps) (20 sec rest)
    DB Row 100 x 10 +3 +3 +3 (22 reps) (20 sec rest)
    Triceps Press Downs 70 x 12 +4 +4 +3 (23 reps) (20 sec rest)
    Cable Curls 90 lbs. x 12 +4 +4 +4 (24 reps) (20 sec rest)
    Lateral Raises 15 x 12 +4 +4 +4 (24 reps) (20 sec rest)
    Rear Delt Raises 8 x 12 +4 +4 +4 (24 reps) (20 sec rest)
    Hammer Curls 25 x 12 +4 +4 +4 (24 reps) (20 sec rest)

    This workout was actually an extension of the ME Bench workout from Monday. I only had the energy to do a few things at work on Monday so I finished up today.

    This was the first time I’ve done weighted Chin Ups or Curls close to 100 lbs. since I had tendonitis a while ago.

    18 June Monday, ME Bench:

    BW = 177 lbs.

    ME Bench:
    Bench Press Bar x 10, 95 x 5, 135 x 3, 185 x 1, 205 x 1, 225 x 1, 210 x 1, 215 x 1.
    Assistance:
    Bench Press w/chains 155 +70 lbs. x 5, 165 +70 lbs. x 5, 175 +70 lbs. x 5, 185 +70 x 4, 185 +70 x 3

    Just Because I Felt Stupid:
    Shrugs 135 x 15, 225 x 15, 315 x 15, 405 x 10, 495 x 5

    GPP:
    Hill Sprints (10 sec sprinting 50 sec walking back down) x 5
    Jogged 1.5 miles and walked .5

    After two weeks of failing at 225 if finally got it, although it’s not a PR I do consider it a milestone since it’s the best Bench since I had the shoulder impingement. I finished the rest of this workout the next day.

    I wanted to do 8 Hill Sprints but the 110 F started to get to me so I cut it short or I wouldn’t have been able to Jog which I need for my Blood Pressure.

    The good news is that today at the doc my BP was down to 122/80 from 132/85 a week ago and 160/100 two weeks ago. I hate not having a little food with my salt but I suppose I’ll get used to it.

    I did the Shrugs just because I hadn’t done any in a while and just decided to see how high I could go. I had a cut on my forehead from having hit it on a piece of equipment in the gym (I was at work) and when I got done with the 495 the blood was running down my face and half way down my shirt. A couple people were in there and did a double take but didn’t say anything. They just looked at me like I was a mutant or something. Most people at work already think I’m not playing with a full deck.

    17 June, Sunday DE Squat:

    Dynamic Effort:
    Squat (180 +70 x 2) x 12
    Sumo Deadlift (225 +70 x 1) x 10

    That was it since I increased the % of the bar weight I wanted to see how that felt later without the extra assistance work. Also since I’ve increased the GPP work I don’t want to overdo it. Although I haven’t been logging it I am stopping at the Gym at work several nights a week and doing some high rep leg curls and extensions to help recovery, likewise with some light band press downs and curls for my arms.
    Last edited by grunt11; 06-21-2012 at 02:17 AM.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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  2. #512
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    ME Bench, Today:

    BW = 177 lbs.

    Max Effort:
    Bench Press Bar x 10, 95 x 5, 135 x 3, 185 x 1, 205 x 1, 220 x 1, 230 x 1

    Assistance:
    Bench Press w/chains (175 lbs. + 70 lbs. chains) x 5, x 4, x 4, x 1 (14 reps) (2 minutes rest)
    Close Parallel Grip Chin Ups BW +10 x 12 +4 +3 +2 +2 +2 +2 (27 reps) (20 second rest)
    Incline DB Press 70 x 10, x 9 +3 +1 (23 reps) (2 minutes rest between sets, 20 seconds between clusters)
    Supported DB Row 110 x 10 +3 +3 (16 reps) (20 sec rest)
    Triceps Press Downs 80 x 8 +3 +2 +2 +2 (17 reps) (20 sec rest)
    Cable Curls 90 x 12 +4 +4 +4 (24 reps) (20 sec rest)

    It felt good to workout again after 5 days off. We had a big inspection at work and there just wasn’t any way to make the time.

    My Bench keeps improving, another +5 lbs. again this week and it went up nice and smooth. I almost tried another at 240 but decided to leave some in the tank. 230 still isn’t a PR but it’s an improvement over what I lost with the shoulder impingement.

    This is the first week in as long as I can remember that all of my lifts improved either in weight or reps. This is the 3rd week since I started HRT and assuming I metabolized it like an average person (I doubt that since I seem to have a fast metabolism) my T level should be up from 66 to around 300. I have no doubt that’s where the improvements are coming from.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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  3. #513
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    ME Squat, Today:

    BW = 179 lbs.

    Max Effort:
    Squat Bar x 10, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 295 x 1, 330 x 1, 350 x 1, 370 x 1 PR

    Assistance:
    Concentric GMs 135 x 5, 225 x 5, 275 x 5, 295 x 5 +10 lbs. PR, 315 x 5 +20 lbs. PR

    I’m going to slowly add back in assistance exercises on my Squat/Deadlift days. I had stopped doing anything extra because I am alternately maxing the basic lifts each week and wanted to see how I responded to that much intensity. So far all my lifts have gone up +5 lbs. each week for the last three weeks so I’m going to keep doing the basic lifts for ME until I stall. I just wanted to check and see how adding an assistance lift would affect things. I was thinking this way I can test the effect of different assistance exercises when changing only one exercise at a time.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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  4. #514
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    May 2007
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    I love this, G11 - and clearly it's workin' for you. I think you truly just helped me figure this thing out. Thanks man!
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  5. #515
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    ME Bench, Today:

    BW = 178 lbs.

    Max Effort:
    Bench Press Bar x 10, 95 x 5, 135 x 2, 185 x 1, 205 x 1, 225 x 1, 240 x 1 (+5 lbs. PR)

    Assistance:
    Flat Bench w/chains 175 +70 lbs. chains x 5 x 5 x 4 x

    The rest to be continued at work

    I finally made it to a new Bench PR! The rep felt really good too. I’m pretty stoked since this is the first increase in my Bench since the shoulder impingement earlier this year, so now all my lifts are going up again.

    One thing I’ve done is switched to a medium grip rather than having my little finger on the ring. Besides feeling stronger there it sort of makes sense considering I’m not a big person so medium grip for me probably puts me in a similar position to a larger person using a wider grip. The medium grip keeps my forearms more vertical while still allowing me to keep my arms tucked in at the bottom.

    I haven’t been logging for a while but I have been lifting regularly. I had stopped logging because I was only doing my core exercises (ME, DE and first assistance) in the morning at home and finishing the rest of the assistance later at work.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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  6. #516
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    ME Squat, Today:

    BW = 178 lbs.

    Max Effort:
    Squat Bar x 10, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 335 x 1, 375 x 1 (+5 lbs. PR)

    Assistance:
    Will do at work

    That is my second Squat PR in a row alternating between Deadlifts and Squats each week for ME lifts. I was very tempted to add another 10 lbs. and go again since the reps was much easier than I expected, however as long as I can keep progressing by +5 lbs. every two weeks I’m not changing anything.

    I must admit I did hit the wall last week on the Deadlift after two consecutive +5 lbs. PRs. It was all I could do to get 90% off the ground.

    Well if you add up the total of my best lifts I finally hit 1000 lbs. today. I know it really doesn’t count since I didn’t do all the lifts the same day as in a competition but I’m getting closer to being able to do that. I had set a goal for myself that I would enter my first competition once I felt I could get a 1000 lbs. total so I’m going to start looking for a local competition I can enter a few months after I get back from my upcoming deployment.

    On a hypertrophy note I must be getting noticeably bigger. In the last three weeks I’ve gotten more comments than I can count. One supervisor started calling me “muscle man.” Another commented I should get bigger pants since my “A$$” is too big for the current ones, and these are my “FAT” pants. Another coworker commented on how “jacked” I looked.

    Add to that I had to wear my dress uniform (fitted when I weighed 165 about 9 years ago) and it was a chore. I couldn’t button the collar and had to hide that with my tie since I didn’t have one of those button extenders. My thighs barely fit in the pants and were so tight that you couldn’t see the crease where they were ironed. Luckily there was a table between me and the board members so that wasn’t obvious. On the plus side I forced me to sit up very straight since the coat was pretty tight. Also work related I just had to buy a new utility blouse since I almost couldn’t button the ones I have.

    However, the most motivating thing that happened was when I stopped at Wallyworld (Wal Mart) on the way home from work last Wednesday after switching back into my workout shorts and tank top. Within 2 minutes of walking in the door I already lost count of how many women/girls did double takes or just outright eyef**ked me. That’s sure as hell never happened before. Kind of disturbing though was a few of the girls were IMO a little too young to be showing that sort of interest. Changing times. . . .

    Off to do some Hill Sprints.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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  7. #517
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    May 2007
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    Outstanding, G11! The PR's keep coming and obviously the look is matching the increasing strength as well. You may have mentioned this previously - but how are you going to determine when to deload or do an SD of sorts?

    Keep it going, man! This approach is paying big dividends for you.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  8. #518
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    Quote Originally Posted by _tim View Post
    Outstanding, G11! The PR's keep coming and obviously the look is matching the increasing strength as well. You may have mentioned this previously - but how are you going to determine when to deload or do an SD of sorts?

    Keep it going, man! This approach is paying big dividends for you.
    Thanks Tim!

    I’m planning to deload when I stop progressing for two workouts on a main lift (Squat, Bench, Deadlift) but I will only deload that particular ME lift. However, my “deload” will be Westside style in that I won’t deload the completion lift but rather start substituting in an alternate but similar lift where my max is lower.

    So say I fail to progress on the Deadlift next week that will be two weeks in a row so I’ll switch my next ME Deadift to something like a Deficit Pull (less weight) or a Rack Pull (less ROM). I only plan on using one alternate lift at a time at first so I can test if that particular exercise helps my competition lift or not.

    I may also be forced to deload when I deploy since I don’t know if there will be power racks available. If not or maybe anyway I will switch to a maintenance routine and try to cut down from about 15% BF to 10% so that when I come back I can bulk more effectively. I’m toying with the idea of coming back (beginning of October) and trying to bulk up to 195-200 by about March or April. Theoretically I can get to 195-200 lbs. with only 15% BF but that would put me near my genetic limit and way over the 181 lbs. weight class if I decide to compete seriously.

    I’ll probably SD the last week I’m deployed so that when I come back I will be primed for bulking up.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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  9. #519
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    Sounds like a great plan, G11. I'll be watching to see how this all works out.

    A sub-question - maybe I missed this, but are you in the military? Where are you deploying to?
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  10. #520
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    Nov 2010
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    Yeah I’m in the Air National Guard right now. Previously I was in the Navy Reserve, Active Duty Marine Corps and Army National Guard . . . someday I’ll figure out what I want to do when I grow up.

    Actually I’m not only in the Air Guard (the one weekend a month thing) but my fulltime job is the same (crew chief or aircraft mechanic) but as a civil service technician.

    I’m going for two months to Al Udeid Air Base near Doha, Qatar. I’m actually hoping to forward deploy from there to somewhere else but have no I idea if they will need someone to do that.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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