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Domination Of The Pink Weights


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12/10/14

Squat 531 week

Squat

80x5

100x5

120x3

150x3

170x3

190x2 (prescribed 1)

After the above sets I decided to try these pause squats.

135x3x2 with one second pause.

Realized this was too heavy of a weight. It felt like my legs weer gonna explode in the hole. I'll try it again later but wiht lighter weight and more of a strict pause.

Fun gym story of the day:

Met some guy who had a good hero story for me. His sons friend in Williston has some pretty impressive alleged numbers. Apparently he can bench 575 with no equipment AND his legs up on the bench. He can also squat 800 for 10 reps easy with no equipment. I then said that if he really did 800x10 with some actual training and work he would easily set world records all day everyday. The guy kindly smiled and said "yeah, I should tell him that".

Hero stories.

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I love hero stories hahaha. Good response, I always go with it too and say they need to compete with those awesome numbers they'd win this or that and then see if they'll lift with me sometime and they always are busy or injured or ect...

"AND his legs up on the bench" -classic :huh:

Edited by MattM
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12/13/14

This was my 531 week of bench. I wasn't even able to do my first working set of 135 for 5. I just put the weights away and went home.

Took a few days off I didn't think once about training. I decided to skip my military press 531 and just start this cycle over. I ignored all training thoughts for a few days.


12/17/14

Squat 5 week

80x5

100x5

120x5

130x5

150x5

170x5

Sumo deadlift

135x5

150x5

165x5

Good morning

barx10

65x10

85x10

abs

Went to the gym with energy and a smile. Did everything I wanted to and left sore and tired.

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12/18/14

Bench 5 week

I dropped my training max to last months.

barx5x2

70x5

85x5

105x3

115x5

130x5

145x5

I've been benchign in the rack so that I have some sort of quasi spotter. It took me awhile to get the set up down but I think I got it down now as far as wheer I like everything to be set.

Incline db

25x10

35x10

45x10

Wide grip pulldown

50x10

60x10

70x10

80x10

I think I've really learned how to eliminate my biceps from this movement. For a few months I went down to 50 lbs and just practiced using my back to initiate the movement. Today was the first time I could get up to 80 lbs and feel NO strain on my biceps.

80 total band pushdowns

slight incline db flye

12x8

25x8x2

My hamstrings are absolutely shot from yesterday, but i'm happy. When I used to squat it would really hit my in my quads. After months of box squatting I feel I'm using my hamstrings much more than my quads. Good stuff.

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12/22/14

Assistance day

Lat pulldown with attachment where hands are facing each other about 18 inches apart

5 sets of 10 with each set heavier

DB row

35x10

45x10

55x10

65x10

face pull

3 sets of 15 with each set heavier

Barbell shrugs

135x20x2

lying ezcurl bar extension

30x10

40x10

tate presses

15x20x2

chest flye

20x8

25x8x2

abs

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12/24/14

Squat 3 week

Squat

barx5x2

80x5

100x5

120x3

140x3

160x3

180x5 (prescribed 3)

My groove felt so good for some reason. I felt like everything was perfectly set.

Good mornings

65x10x2

85x10

30 pull ups

abs

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  • 1 month later...

2/18/15

Spine has been giving my problems. I'm back in the gym today but I'm not going to be doing real heavy stuff for awhile. No big massive compound movements. This was a weird workout. I haven't been in the gym for awhile and then I trained in a way I've never really done so I was pretty weak.

Warm up

Flat bench db fly

10x12x2

15x12

Incline DB bench

20x15

25x12

30x10

35x8

Two sets of 8 push ups

Seated DB lat raise (used nothing but delts in this movement and no swinging)

10x12x3

Face pull

20x25x3

Military Press

65x8x2

barx8

Rope Tri pushdown

40x15

50x12

50x10

60x8

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2/23/15

Warm up

Wide grip pull down

40x15x2

50x15x2

60x15

One hand seated row

40x10x2

50x10

High rack pull

135x5

175x5

205x5

DB shrugs

40x12

50x12

60x12

DB concentration curl (3 second descent)

15x10x2

cable stack curls with rope

40x12

50x12

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  • 2 weeks later...

3/4/15

Wide girp pull down

40x15x2

50x15

60x15

70x15

One arm seated row

40x10

50x10x2

straight arm pulldown (never done this)

40x10

50x10x2

DB shrugs

45x12

60x12

70x12

concentration curl

20x10x2

rope cable stack curl

40x12

50x12

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  • 3 months later...

Been a few months but my leg is feeling fine. Why? I don't really know. Don't know if it has to do with the fact that I stopped heavy compound movements or if it's just been a good year for no reason. Regardless, I'm back in the gym. But for now nothing too heavy. More hypertrophy work than anything and something to keep me busy.

6/14/15

Legs

Leg Extension

4 warm up sets of 10 reps with each set getting heavier

4 working sets of the same weight with 12 reps (near failure)

Seated Leg Curl

3 warm up sets of 10 reps. Pausing at the curl

3 working sets of 12 reps. Not able to pause at the curl during the last set

Leg Press

1 plate on each side

3 sets of 15 reps. Having issues with a cramp in my right hamstring but I don't feel like it effected my training

Back raise at 45 degree angle

3 sets of 12 reps

Abs

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All good stuff, I like the isolation before the compound movement... could be the way to go to prevent flaring up of the leg! Great to see this log active again!! :)

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I figured that 1) if my leg started bothering me on iso movements, then I obviously shouldn't do the heavier stuff and 2) if I pre-exhaust muscles before teh ehavy stuff, I won't be able to go as heavy.... and therefore not destroying myself.

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6/16/15

Back

Neutral grip pulldown each rep had a one second pause and squeeze when weight was above chest

55x10x2

70x10x2

85x10x2

100x5 (after 5 reps I let the weight up and let it stretch out my upper back) immediately went to...

85x5 (after 5 reps let the weight up and strech upper back) immediately to...

75x5 (again let it stretch my back)

seated row with neutral grip (each rep had a one second pause and squeeze)

55x10

70x10x3

rear delt machine (each rep had one second pause and squeeze)

25x15x3

DB shrug

35x15

45x15

55x15

Hammer curl

20x10x3

This is the first time I woke up early and went to the gym before work. Actually enjoyed it. Worked out with a bunch of old timers who have horrible jokes... what could be better?

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6/21/15

yesterday i had to catch a peacock. those are impossible to catch. i ended up diving onto him and landing on my shoulder. not hurt, but my shoulder was sore and felt a little tweaked.

Push day

Chest fly machine (one second squeeze at each rep)

25x10

40x10

50x10

65x8x3 after each rep i brought the weight back down over a 3 second count

chest press machine

25x10

45x10

60x10

70x10

80x8

60x6 after each rep i borught the weight back down over a 3 second count

military press

barx8x5

side db raise

10x10x4

tate press

15x15x3

straight bar pushdown (hard squeeze at bottom of of each rep) (not sure why but this pulley is really heavy. i typically do around 90 lbs but could only do 20 lbs here)

20x15x3

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6/22/15

Legs

Been up all night taking care of a mink. Was not a great session

Leg extensions all sets of 10 reps

50

60

70

90

100

100

Seated leg curl all sets to 10 reps

40

55

70

85

85

Leg press all sets to 10 reps

25

Plates

25 + plates

At home did some ab stuff and calf raises.

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6/23/15

Pull day

lat pulldown (no squeeze at bottom but really working on moving the weight with my back and not arms)

55x10

55

70

70

85

100

100

100

Seated Row Machine (pause and contraction on each rep)

55x10

70

70

70

rear delt machine (pause and contraction on each rep)

30x10x3

db shrugs (pause for 3 second and contract on each rep)

40x10

50

50

curls with weightstack and rope

20x10

25

25

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