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Thread: Grunt11's Training Log

  1. #411
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    Quote Originally Posted by TunnelRat View Post
    Looks like fun. I've read about the Westside method (I drive right past there every week), but I've never quite figured out how it works. Of course, I keep having to go back to beginner routines because I miss so much gym time.

    You make it look like fun.

    BTW: Rip has posted a nice new video regarding proper bar position for the back squat. I thought it was very helpful.

    Best,
    Thanks for the heads up on the video TR, I’ll check it out.

    Trying to figure out the Westside method from reading various internet articles and even posts in forums has been difficult. I think I’ve got my brain wrapped around it now, however even though planning plays a big part it ultimately comes down to figuring out your weak points and what works for you to overcome them. That’s where only experience in doing it is going to prevail. My biggest worry is that I’m going to try to do too much too fast. Hell trying to tackle Westside at my level of experience is a leap but I’ve never been one to do things half-a$$ed.

    Like I mentioned in a post above it’s already been a valuable learning experience. Like today I am on a cutting diet and already did Hill Sprints this afternoon. I ended up getting off work early so instead of waiting until tomorrow to do my ME Upper Body workout I’m going to hit it tonight to give me a little more time off before my ME Lower Body on Saturday. Plus now I’ll get to pig out tonight instead of waiting until tomorrow. Thing is before I started doing Hill Sprints I would have been beat by now but they actually give me more energy now that I’ve been doing them for a while.

    I sure hope you can keep your gym time up. I’ve been very lucky this past year not getting sick or injured in any serious way despite beating the crap out of my body. I know I would go nuts if I couldn’t exercise 8 months in a leg cast taught me that.

    Cheers
    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. #412
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    ME Upper Body Today PM

    Max Effort:
    Flat Bench Press Bar x 20, 95 lbs. x 10, 135 lbs. x 3, 185 lbs. x 3, 215 lbs. x 3, 205 lbs. x 3

    Supplement:
    Triceps Dips BW (170 lbs.) + 10 lbs.

    Accessory:
    Close Parallel Grip Lat Pulls 95 lbs. x 15 +5
    Close Grip Lat Pulls 95 lbs. x 15 +5
    Wide Grip Lat Pulls 75 lbs. x 15 +5
    Supported DB Rows 95 lbs. x 15 +5
    Seated Incline Shoulder Press 120 lbs. x 9 +3 +3
    Seated Incline DB Curls 20 lbs. x 15 +5
    Incline DB Bench Press 35 lbs. x 15 +5
    Leaning Lateral Raises 17.5 lbs. x 15 +5 +5
    Overhead DB Triceps Extensions 17.5 x 15 +5

    GPP (AM) Hill Sprints 5 x 120m

    Today felt pretty good for a PM workout after a half day at work and pretty much fasting most of the day, something I’m not use too.

    The third rep on the 215 lbs. Bench Press was just plain ugly. For a split second I almost dumped the bar but then just managed to muscle it up. I won’t know for sure but it seems that the exercises I’m doing to help get the bar off my chest are working as both times I’ve started to fail in the last two weeks were during the lockout rather than the first part of the lift.

    The Shoulder Presses seemed way too hard during the activation set and the first Myo-rep set. While waiting to do the second Myo-rep set I’m looking at the bar and it dawned on me that 45 plus 50 actually equals 95 and not 85 so it turned out I had 120 lbs. rather than the 110 lbs. I was supposed to have.

    I know it looks like I have a lot of accessory work however, if you count the total sets and reps it’s really not as much as it look like.

    Based on how my arms felt today I think I will have to de-load some on Tuesday’s DE workouts to allow more recovery for 1RM attempts on next week’s ME workouts.
    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. #413
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    ME Lower Body Today:

    Max Effort:
    Box Squats Bar x 15, 95 x 10, 135 x 5, 185 x 3, 225 x 1, 275 x 1, 310 x 1, 295 x 1 x 1

    Supplemental:
    Dead Good Mornings Bar x 10, 95 x 6, 140 x 8, 145 x 8, 150 x 8

    Assistance:
    GHM BW (- 26 lbs. bands) x 10 +4 +4 +4
    BB Shrugs 265 x 15 x 15 x 15 x 15

    I added another 5 lbs. to my Box Squat for a total of 15 lbs. for the first two weeks of this cycle. I’m not sure how much of that is strength or if most of it is just improving my form on the Box Squat since they are still relatively new to me. I’ll see next week if any of it translates over to my max Free Squat.

    I’m progressing the weight slowly on the Good Mornings because I don’t want of F-up my already bad back, especially since I’m doing them dead. However, one good thing about doing them dead is I’m getting much better at focusing on tightening my core.

    I’ve gotten more flexible in my arms/shoulders so that my arms don’t hurt anymore after Squatting. I’ve read about people screwing themselves up from that so I’ve done a lot of stretching and gotten even better at creating a shelf out of my detls to hold the bar.

    I sure can tell that the weak link in my Squat and probably also then my Deadlift are my Hamstrings. I caught myself rocking forward on the first 295 lbs. lift after my max. Too bad my GHR didn’t improve again today, however I may have shortchanged them by doing them before the Shrugs this time and not giving them more time off between the Squats and GMs, but my lower back felt weak so I wanted to give it a break.
    I’ll have to figure out how I want to de-load a little on my DE workout Tuesday to be ready to test my Maxs on Friday and Saturday.
    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. #414
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    Accessory Workout Today AM (very AM)

    Accessory:
    Free Squat Bar x 25
    Parallel Grip Lat Pulls 40 lbs. x 25
    Incline DB Press 35 lbs. x 25

    Incline DB Curls 20 lbs. x 15 +5
    Overhead DB Triceps Extensions 20 lbs. x 15 +5
    Band Flyes 26 lbs. x 15 +5
    Hanging Leg Raises BW x 15 x 15
    Crunches BW +10 lbs. x 15 x 15
    Side Bends 45 lbs. x 15 x 15
    Calf Raises 295 lbs. x 20 x 20 x 20
    Leg Curls 25 lbs. x 25 (peak contraction)
    Leg Extensions 30 lbs. x 25 (peak contraction)
    Band Face Pulls (forgot to do them)

    I went into work at 0300 to launch a mission only to find out that on the way in the takeoff time slipped 14 hours, so when I got home I figured I might as well knock out my accessory workout for today since I had to much caffeine in me to go back to sleep.

    I’m going to be experimenting around with these various exercise for some time trying to figure out what’s worth keeping and what I can do without. I’m also trying to use this workout as a sort of active recovery from the previous ME workouts.
    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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  5. #415
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    Repetition Workout Today:

    Repetition:
    Dips BW (170 lbs.) + 15 lbs. x 12 +4 +4
    Close Parallel Grip Lat Pulls 105 lbs. x 15 +5
    Low Box Squat 185 lbs. x 3
    Incline DB Press 40 lbs. x 15 + 5
    Close Grip Lat Pulls 105 lbs. x 15 +5
    3” Deficit Deadlift 185 lbs. x 3
    Seated Incline Shoulder Press 115 lbs. x 15 +4 +3
    Supported DB Row 90 lbs. x 12 +4 +4
    Leg Curls 60 lbs. x 15 +5
    Leaning Lateral Raises 20 lbs. x 15 +5
    Leg Extensions 80 lbs. x 15 +5
    Overhead Triceps Extensions (skipped)
    BB Calf Raises 285 lbs. x 20 x 20
    Seated Incline Curls (skipped)
    BB Shrugs 285 lbs. x 15 x 15

    I de-loaded the dynamic work for today and just did repletion work I hopes that will help me do better on my max lifts later this week. I also took it easy on some of the exercises especially Squats and Deadlifts by just doing some warm ups. I skipped the arm isos since my right are has been hurting quite a bit again lately. Depending on how it feels by Saturday I may even skip doing a max effort Bench.
    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. #416
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    ME Lower Body Today:

    Max Effort:
    Squat Bar x 10, 95 lbs. x 10, 135 lbs. x 5, 185 lbs. x 3, 225 lbs. x 1, 275 lbs. x 1, 315 lbs. x 1, 355 lbs. 1 (PR), 375 lbs. (re-racked no attempt)

    Sumo Deadlift 135 lbs. x 5, 185 lbs. x 3, 225 lbs. x 1, 275 lbs. x 1, 315 lbs. x 1, 375 lbs. x fail, 375 lbs. x fail, 355 lbs. x fail

    Supplemental:

    Walkouts 405 lbs. x 5
    Rack Pulls 355 lbs. x 1, 365 lbs. x 1, 375 lbs. x 1, 385 lbs. x 1, 405 lbs. fail

    Despite the Squat PR it was a pretty disappointing day as I was hoping for more. I may have sabotaged myself by not waiting until tomorrow to do my ME lifts as scheduled but because of the holiday I wanted to do my ME Lower Body today and ME Upper Body on Saturday.

    While the 355 lbs. Squat was a PR it was very ugly compared to the easy 350 lbs. I did 4 weeks ago. The previous one was so easy feeling it was weird however, this one had me almost dump the bar but I muscled through it and by the time I racked the bar I was seeing stars. I un-racked the 375 lbs. and it felt so heavy I just re-racked it because I was already psychologically beat by it.

    I decided to also do an ME Deadlift going for a PR even though I already Squated, hey they compete this way, but I screwed myself. I meant my first PR attempt to be 355 lbs. after missing and trying again I decided just to do some heavy work, Walkouts and Rack Pulls. While transferring the weights over to doing the Walkouts I realized I’d mistakenly put 375 lbs. on the bar for my first two Deadlift attempts. So I went ahead and reset for another Deadlift attempt at 355 lbs. but by then I was to fried to do it.

    I went ahead and did the Walkouts and Rack Pulls since I realized I need to get use to the heaviness of the weights.

    I’m sure other more fundamental things are also wrong such as diet. I weighed in at 169 lbs. today and my weekly average hasn’t gone up at all in three weeks. So clearly I’m not eating enough for the work I’m attempting. So for the next 4 week cycle I’m going to eat more to ensure I actually put on weight rather than attempting to recomp.
    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. #417
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    ME Upper Body Today:

    Max Effort:
    Flat Bench Press Bar x 20, 95 lbs. x 10, 135 lbs. x 5, 185 lbs. x 3, 215 lbs. x 1, 235 lbs. x 1 (PR)

    Supplemental:
    Triceps Dips BW (170 lbs.) +20 x 9 +2 +2 +2

    Accessory:
    Close Grip Chin Ups BW (170 lbs.) x 11 +3 +2 +2 +2
    Incline DB Press 45lbs. x 15 +5
    Close Parallel Grip Chin Ups BW (170 lbs.) x 9 +3 +3 +3

    Ok today sort of makes up for yesterday’s disappointing ME Lower Body day. I really didn’t expect to add anything to my bench since my arms have been hurting like I just finished the 2 weeks of post 5s, sort of that feeling that even my bone marrow hurts. So when the bar went came down easier, didn’t feel like it was going to pin me to the bench, than I expected I was pretty surprised. I was also surprised how easy the bar went up, at first, but got a little shaky just before lockout. Clearly what I’ve been doing to help the lift off my chest has been working since my sticking point both doing reps and a 1RM is now at lockout. I haven’t decided yet if I’m going to swap out Dips as a supplemental exercises for Lockouts or Board Presses but something I’ll have to think about.

    I switched to doing regular Chin Ups from the Lat Pulls since the friction on my cheap lat station was making 115 lbs. too hard to get started. I’ll try doing this for a while and also do lighter weight accessory work to try to keep my tendons happy.
    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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  8. #418
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    DE Upper Body Today:

    Dynamic Effort:
    Flat Bench Press 90 lbs. (+ 28 lbs. bands) x 3 (12 times) (36 total)

    Supplemental:
    Triceps Dips BW (173 lbs.) + 22.5 lbs. x 8 +3 +3 + (fail) (14 total)

    Accessory:
    Close Grip Chin Ups BW (173 lbs.) x 8 +3 +3 +3 +3 +3 (23 total)
    Seated Incline Shoulder Press 120 lbs. x 11 +3 +3 +3 (20 total)
    Close Parallel Grip Chin Ups BW (173 lbs.) x 8 +3 +3 +3 (20 total)
    Incline DB Press 45 lbs. x 14 +4 +3 (20 total)
    Supported DB Row 90 lbs. x 15 +5 (20 total)

    Diet:
    Pre/Post Workout: 365 kCal
    Meal 1: 835 kCal (1200)
    Meal 2: 835 kCal (2035)
    Meal 3: 1,100 kCal (3135)

    I decided to split up my dynamic effort workouts this week to see how it felt. Yesterday I did my DE Lower Body but didn’t log it because all I got done was the DE Squat and Deadlift as my lower back was too burned out to continue so I stopped and cut my losses. I had made the mistake of trying for another Max Effort Deadlift on Sunday but didn’t make it past 350 lbs. again. This is what hammered my lower back, doing two Max Deadlifts attempts and a Max Squat in the course of 3 days and then trying to do another lower body workout on the fourth day. Lesson learned, no more than two Lower Body workouts per week.

    I don’t know what I was thinking on the DE Bench. I was supposed to do 24 reps, 3x8, but for some reason thought I was doing 2 at a time and didn’t realize the mistake until I got to 36 reps. On the plus side I added 5 lbs. to the bar for this workout and will continue doing that for all my DE workouts until I notice the bar speed starting to slow down.

    I failed on the 3 Myo-rep set of Dips. I couldn’t even control the eccentric. I also miscounted on the Chin ups and did one more Myo-rep set than intended.

    I’ve decided to start logging my diet or at least calorie intake since I’ve haven’t really been gaining any weight and need to get focused on it again. I’ve also finally made the switch to eating only 4 meals a day spaced about 5-6 hours apart. I’ve been trying to do that for a while since I think eating more often was killing my insulin sensitivity. So far I’m not getting the light headed low blood sugar feeling I used to. I think it’s because I’ve upped the calories in each meal and add in enough fat to get back up to about 30%, something else I was slacking off on and not getting enough. I also added fruits and veggies back into my shakes something I’d gotten lazy about.

    Well I’ve only got about 10 more days and I’ll probably have to wrap up this cycle. I’m going on a 10 day working trip to Germany and may not be able to maintain any realistic workout routine or diet, so I figure it’s a perfect time to SD.

    I ordered a foam roller yesterday which is supposed to arrive today. I’m trying to be more diligent about stretching and other forms of recovery so I figures it would help. Along these lines I’m doing a bunch of stretching, massaging, and exercises to try to help my tendonitis once and for all. We’ll see how it goes.
    Last edited by grunt11; 11-30-2011 at 02:32 PM. Reason: added meal 3
    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. #419
    Join Date
    Mar 2007
    Location
    Toledo, Ohio, U.S.
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    Quote Originally Posted by grunt11 View Post
    ME Lower Body Today:

    Max Effort:
    Squat Bar x 10, 95 lbs. x 10, 135 lbs. x 5, 185 lbs. x 3, 225 lbs. x 1, 275 lbs. x 1, 315 lbs. x 1, 355 lbs. 1 (PR), 375 lbs. (re-racked no attempt)

    Sumo Deadlift 135 lbs. x 5, 185 lbs. x 3, 225 lbs. x 1, 275 lbs. x 1, 315 lbs. x 1, 375 lbs. x fail, 375 lbs. x fail, 355 lbs. x fail
    Very nice -- even for a 'bad' day -- still very nice.

    Might not be today. Might not be tomorrow, but you'll get there!
    Age: 67 Height: 5'2' Weight: 145 lbs
    Pull Up -- BW+55 March 13, 2011
    Dip -- BW+55 January 30, 2011
    Bench Press -- 150 lbs. March 12, 2009
    Front Squat -- 215 lbs. January 20, 2011
    Back Squat -- 285 lbs. January 30, 2011
    Deadlift -- 345 lbs. January 26, 2011

    ΜΟΛΩΝ ΛΑΒΕ

    Simplify & Win
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  10. #420
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    Nov 2010
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    Quote Originally Posted by TunnelRat View Post
    Very nice -- even for a 'bad' day -- still very nice.

    Might not be today. Might not be tomorrow, but you'll get there!
    Thanks for the encouragement TR. Even though I get bumbed out not making a lift I’m actually learning as much or more from failing as I am from succeeding which is what I need more than anything right now.

    Cheers
    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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