dpc Posted March 19, 2013 Author Share Posted March 19, 2013 3/19/13 military press 55x5 65x5 80x3 95x3 105x3 120x3 speed bench (30 second rests between every set, longer rests between every 3rd set) 75x3x12 tricep pushdown with vbar 70x20x4 db side raise 20x12x3 volume pr felt kinda weak today in the military press, but dont think it was my body. just felt weird and tired, and was annoyed at the trainer next to me. i dont lift well when im annoyed Quote Link to comment Share on other sites More sharing options...
dpc Posted March 20, 2013 Author Share Posted March 20, 2013 Forgot to add I also did neck raises 15x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 20, 2013 Author Share Posted March 20, 2013 3/20/13 20" Rack pull 95x5 135x5 165x3 195x3 225x3 one leg leg curl 40x12x3 volume pr face pull 70x20x5 volume pr abs la fitness moment of the day: when you are at la fitness and you hear the words "okay now follow my lead", you stop whatever the hell you're doing and watch. what i saw were two 6 foot gentlemen with a combined weight of 233 pounds walk inbetween the machines holding 5 lb dumbbells in each hand. there arms were completely straight in front of them, and they were twirling their hands in circles. this was apparently to "increase wrist SIZE in order to bench more" Quote Link to comment Share on other sites More sharing options...
MattM Posted March 21, 2013 Share Posted March 21, 2013 Oh my lord... Quote Link to comment Share on other sites More sharing options...
dpc Posted March 22, 2013 Author Share Posted March 22, 2013 Be open Matt.. you might actually learn something! bench 65x5 85x3 (meant to be 5, im stupid) 95x4 (meant to be 3, half ass making up for the above) 115x3 125x3 140x5 (prescribed 5) incline db bench 35x10 50x10x2 pr close grip bench barx10 95x10 i quit here. i cant do 3 pressing movements. i think on this day i should do small tri stuff like pushdowns or tate presses db row (pause on floor for half a second between each rep) 35x10 50x10 65x8 80x15 rep pr neck harness 15x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 25, 2013 Author Share Posted March 25, 2013 3/25/13 squat 85x5 105x5 135x3 150x3 170x3 belt 190x3 belt walking bodyweight lunges 10x3 sitting calf machine 100x21x3 (7 reps normal, toes out, toes in) abs The lunges are absolutely killing me. Even though I'm using no weight I can feel it in every part of my leg. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 27, 2013 Author Share Posted March 27, 2013 3/26/13 military press 55x5 65x5 85x3 100x5 115x3 125x2 (prescribed 1) speed bench 75x3x12 (30 second rest between sets, 1 minute rest every 4 sets) i did something a little different today. every 4 sets id switch girps. inside power rings, on power rings, outside power rings. ive never really benched outside the power rings at all, and i liked it, except for... close grip bench 115x8x1 i quit after one set. my right shoulder was popping whenever lowering the weight. this was painless, but i idnt want it to become an issue. not sure if it has to do with the wide speed benching tricep pushdowns with bar 80x10 100x10 110x10 db side raises 20x12x3 neck harness raise 15x30x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 27, 2013 Share Posted March 27, 2013 I've always benched outside the rings, my elbows and shoulders get a little beat up after a few weeks. Solid workout! Quote Link to comment Share on other sites More sharing options...
dpc Posted March 30, 2013 Author Share Posted March 30, 2013 3/29/13 deadlift 95x5 115x5 145x3 175x3 205x2 225x1 first time deadlifting in a long time. did more than what i thought i could do. pretty happy one leg leg curl 40x10x3 face pull 80 total reps at 70 pounds Quote Link to comment Share on other sites More sharing options...
dpc Posted April 1, 2013 Author Share Posted April 1, 2013 4/1/13 bench 65x5 85x5 95x3 120x5 135x3 150x5 (prescribed 1) obviously went well, but i was very tired. i nearly fell asleep between sets haha flye machine 85x10x4 didnt feel like db pressing as i was tired and knew it would probbaly be crappy after going so hard on the final set of bench tate press 25x10x3 db row 45x10 60x10 75x8 95x10 weight pr neck raise 15x30 20x30 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 3, 2013 Author Share Posted April 3, 2013 4/3/13 Squat 85x5 105x5 135x3 160x5 180x3 200x2 (prescribed 1) could have done more reps on last set, just wasnt feeling right for some reason. bodyweight lunges 1 set of 10 reps stopped after one set. my balance is already crap on my right ankle and i was wearing different shoes so i couldnt really do it well sitting calf machine 90x21x3 (7 regular, 7 in, 7 out) abs kind of a crappy workout but i just wasnt feeling it today. deload time. Quote Link to comment Share on other sites More sharing options...
dpc Posted April 4, 2013 Author Share Posted April 4, 2013 Tired today but my mom wanted to go so I went along 4/4/13 deload military one armed db press 30x10 40x10 50x5 i know i can do better then that, just tired and out of it. speed bench press 75x12x4 (30 second rest between sets, longer rest every 4th set. did half of them with my regular bench grip and then half with middle finger on power ring) total of like 43 pull ups across like 7 sets Quote Link to comment Share on other sites More sharing options...
dpc Posted April 9, 2013 Author Share Posted April 9, 2013 4/8/13 deload deadlift 20' rack pull 115x8 135x5 165x5x2 one leg leg curl 40x10x2 50x10x1 face pull 70x20x3 60x20x1 neck harness 20x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 9, 2013 Author Share Posted April 9, 2013 4/9/13 bench deload db incline press 30x10x2 40x10x1 50x12x1 jm press barx12x4 first time ever doing these so i wanted to get the motion down before putting weight on since its an unusual motion. but i really liked them. compared to a lot of other tricep lifts i really felt this one in my tricep, and only my tricep after each set. seated row 85x10 100x10 115x10 fly machine 70x10 85x10 100x10 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 11, 2013 Author Share Posted April 11, 2013 4/11/13 deload squat leg press sledx10 1 plate (per side) x10 1 plate x10 2 plates x10 3 platesx5 4plates x3 5plates x1 5plates+25lbs x1 seated calf 100x21x3 (7 normal, 7 in, 7 out) abs Quote Link to comment Share on other sites More sharing options...
MattM Posted April 12, 2013 Share Posted April 12, 2013 Great work all around man, enjoy the deload!! Quote Link to comment Share on other sites More sharing options...
dpc Posted April 12, 2013 Author Share Posted April 12, 2013 4/12/13 military press 55x5 70x5 85x3 90x5 105x5 115x5 speed bench barx5 65x5 80x3x12 (30 second rest between each set, longer rest every 4th set. half were done with middle fingers on power ring and other half with my normal grip) jm press barx10 55x10 65x10x2 upright row 45x10 55x10x2 neck harness 20x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 14, 2013 Author Share Posted April 14, 2013 4/14/13 16" rack pull 115x5 145x3 185x3 215x1 235x1 standing good morning barx8 65x8 85x8x2 face pull 60x20x4 abs neck harness 20x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 17, 2013 Author Share Posted April 17, 2013 4/17/13 bench 65x5 85x5 100x3 105x5 120x5 140x5 idk why, but the 5 week for bench is really hard for me. i think the last two months ive done 5 reps on the 531 week, but i can guarantee that that cycles 5 week bench was much harder to do 5 reps then the 531. seated db press 30x10 40x10 50x10 50x8 lying db tricep extension 20x12x3 db row (pause on ground for half second between reps 40x10 50x10 65x10 80x8 100x10 weight pr this killed me. as i type this i can barely type and my head is killing me. feel like i might get sick. Quote Link to comment Share on other sites More sharing options...
dpc Posted April 19, 2013 Author Share Posted April 19, 2013 4/19/13 squat 95x5 115x5 135x3 145x5 165x5 190x5 felt weak out of the bottom, but idk if thats because my hip was sore today. also it may be the fact that the 5 week is just harder for me than the 3 week or 531 week. leg press 2platesx8 3platesx8x2 leg extension 95x10x2 110x10 standing calf raise 65x21x3 (7 normal, in and out) abs Quote Link to comment Share on other sites More sharing options...
dpc Posted April 21, 2013 Author Share Posted April 21, 2013 4/21/13 Military 55x5 70x5 85x3 95x3 110x3 belt 125x3 belt this last set was reallly hard. hoping it was just a bad day and not an issue speed bench 45x10 65x5 80x3x12 (30 second rest between each set, logner rest every 4th set.. half with middle finger in power ring and half normal grip) jm press barx8 65x8x3 upright row 55x12x4 neck harness 20x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 22, 2013 Author Share Posted April 22, 2013 4/22/13 20" rack pull 135x5 165x3 200x2 225x2 belt 250x1 belt 275x1 belt good mirning barx8 85x8x3 seated bent over delt raise 20x10x2 abs Quote Link to comment Share on other sites More sharing options...
MattM Posted April 24, 2013 Share Posted April 24, 2013 Loving the heavy rack pulls, nice! Quote Link to comment Share on other sites More sharing options...
dpc Posted April 24, 2013 Author Share Posted April 24, 2013 4/24/13 bench 65x5 85x5 100x3 115x3 130x3 145x3 was having issues with my shoulder. it was kinda hurting, especially on the lift off. i didnt wanna bother it more so i didnt do the usual pressing exercise i do after benching. lying dumbbell extension 20x12x4 db row (i did these regular, without the pause on teh ground) 40x10 50x10 65x10 80x20 neck raise 20x30x2 So tomorrow I leave for Kansas for a few days (job interview). If I'm not too tired and feel up to it, I'll squat on friday at a local gym in kansas. If I don't do that, I probably won't lifting again until Monday Quote Link to comment Share on other sites More sharing options...
dpc Posted April 29, 2013 Author Share Posted April 29, 2013 4/29/13 squat 95x5 115x5 135x3 155x3 180x3 belt 200x3 belt leg press 2plates x10 3plates x8x2 leg extension 110x12x3 bodyweight calf raises 30x3 Matt I'll be in Fargo tomorrow. Let me know if you want to lift at the Wellness Center tomorrow night. Quote Link to comment Share on other sites More sharing options...
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