gothrik Posted November 23, 2007 Posted November 23, 2007 Well I'm making another run at logging again...after slacking off for a long time. Now I am doing some really high reps (compared to my old training for 4 years or so.) Sunday: Nov 18 2007 Bench 100 reps 75# Bench Huricane 60 reps 75# Bench pullovers 40# 50 reps Bent over shoulder flys 12# 40 reps Monday Nov 19 2007 Squats 3 breath 330# 20 reps 1 hand deads 20 reps 80# (each hand) 1 hand cleans 10 reps 80# (each hand) Tuesday: nov 20 2007 Rows 170# 30 180# 25 reps 190# 20 reps 200# 15 reps Lat pull downs wide 90# 45 reps Narrow LPDs 130# 12 w/ 18 shrugs BBC with thick bar 50# 30 reps cable curls 40# 20 reps. Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
climber511 Posted November 23, 2007 Posted November 23, 2007 I don't know what he calls his log but that's a serious workout there! One of those grow or die kind kind of things. Quote When people used to ask him how it was he became so incredibly strong, it was always the same, "strengthen your mind, the rest will follow". The Mighty Atom Age wrinkles the body. Quitting wrinkles the soul. Being prepared for any random task is not the same thing as preparing randomly for any task. Greg Everett
twig Posted November 23, 2007 Posted November 23, 2007 100 reps bench? I'll plump for die! Quote Be nice until it's time to not be nice-Patrick Swayze, Dalton, Raodhose. R.I.P.
gothrik Posted December 11, 2007 Author Posted December 11, 2007 errr I went and forgot to log for a few weeks will try to catch up...the name for my log... Well I train very unorthodox. And I am kinda a mutant (compared to my family and most people...) The easiest way to show this would be to show a pic of my hands my ring finger is slightly longer than my middle and my pinky finger is as long as my index finger...Some of my other things are kinda mutant too. But everyone is different... Ok as to logging... Wens Nov 21 2007: Abbs! weighted crunch + leg raise- 115#-20 reps 165#-20 reps Leg scissors in push up pos.-30 reps Verticle knee raises- 15, 15 weighted crunches- 65#-35 reps Sunday Nov 25, 2007 Bench 77.5#-100 reps Hurricane bench 77.5#- 60 reps (for those who don't know what hurricane bench is it is bench where you do ten reps at your neck, ten normal, ten at navel, then ten wide at chest, ten normal at chest [as far as grip normal] and then ten narrow) Bench pullovers 45#- 50 reps Military Press- 50# on a thick bar- 30 reps Monday Nov 26, 2007 3 Breath Squats 235# 20 reps One Hand Deads 80#-20reps (each hand) One Hand Cleans 80#-10 reps (each hand) Tuesday Nov 27, 2007 Rows 170# 30 reps 180#-25 190#-20 200#-15 Lat pull downs Wide 130#-30 reps Narrow 150 12 reps then "shrug" for 18 more Long bar "Upright" hammer curl 50# on a thick bar-40 reps Cable curl- 50# 20 reps Wens Nov 28, 2007 Abbs Partner assisted leg raises (3 up then 1 to each side with partner throwing your legs down) 30,35,25 Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted December 11, 2007 Author Posted December 11, 2007 Thursday Dec 6 2007 GRIP! Warm up/first set with IM "T" for 80 reps IM "T" for 80 reps (second time) IM "1" for 20 reps (New PR) Rest 10 minutes then re-warmup IM "1.5" for 6 reps (New PR) Sunday Dec 9 2007 Bench 85#- 80 reps (I leveled out on the 100s and will push weight till I hit 75 reps then hold that weight and push back up the reps) Tricep Press downs-50#-40 reps Shoulder flys (bent over) 15#-30 reps Monday Dec 10 2007 Was going to do rows...but my viola lesson got out late and I had a bad headache that I only noticed when I started lifting... I did 170# for 30 and 180# for about 5 but my head hurt more the more I exerted.... I am planning to do my 20 reps squats and my rows tonight at the same time in a super set to make up for yesterday... Then I will be traveling home to Florida (from BC Canada) and wont lift for a few days (From traveling and recovering.) Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted December 12, 2007 Author Posted December 12, 2007 I am planning to do my 20 reps squats and my rows tonight at the same time in a super set to make up for yesterday... Then I will be traveling home to Florida (from BC Canada) and wont lift for a few days (From traveling and recovering.) Well I didn't feel like going to the gym... so I did body weight instead...I now realize that I need to do pushups every day again. Tuesday dec 11 2007 pushups- 60, 55, 45 (pushed to hard on first two to do well on thelast) squat thrusts- 30, 50, Body weight squats- 100 Then I did a "Partner body weight squat" (I had one of my friends lay across each shoulder and then I squated them...however to get them on and get up I had to basicly do a stiff-legged dead first then a squat) This was supper hard with 280# worth of friend on my shoulders and neck...-2 reps Now I am going to go spend a few days in oregon and california and then fly home to florida...but I will try to do pushups and some other stuff every day... I want to get to more that 100 pushups strait by Jan. 31. The most I have ever done was 80. Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 1, 2008 Author Posted January 1, 2008 Well its Jan first, and I forgot to log for all of december....oh well I will just have to catch up when I go back to school. Just have to find the time to post my log...(as I do it in paper lol.) Happy new years to everyone... And I just ordered myself Grip masters manual (or whatever it is called by brookfield) And a IM 2! Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 1, 2008 Author Posted January 1, 2008 Bahh forget listing all of december I'll just post the highlights... Got up to 245 for 20 reps on squats. Bench up to 95# for 55 reps. Rows up to 200 for 15 on my dads machine which is very heavy (like 20% more than the other machine at school.) MP max up to 120# Will switch to power sometime soon...not sure when yet thought... Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 7, 2008 Author Posted January 7, 2008 Will switch to power sometime soon...not sure when yet thought... Well I switched on 1/6/08. Today I did bench... Wide Bench: 115#-20 135#-15 155#-8 165#-6 175#-4 (had my partner help me at sticking point on last one) Bottum pos. rack press: 165#-1 "Lockout" pos. rack press: 215#-4 Tricep Press down: 50#-20 60#-15 Upright Rows- 65#-20, 18. I was supprised how much weight I could press despite being in a "super high rep mode" I wonder how much I will be able to do in a week or two when my neromuscular system has "changed gears." Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 22, 2008 Author Posted January 22, 2008 Well its time to catch up on my logging again lol... Monday 1/7/08 Deadlifts 245#-5 Raised (block) Deads- 245#-5 265#-5 315#-3 Leaning Rows-180# 20, 20 Perpendicular Rows- 150#-15 Dumbell Curls 45#x2-4 Hammer Curls 45#x2-3 Tuesday jan 8 2008 Wide behind head Military Press 65#-20 75#-15 85#-10 (failure) Shoulder width Military Press- 85#-8 Upright Rows- 65#- 20, 20 Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 22, 2008 Author Posted January 22, 2008 My IM 2 arived on Jan 19 2008!!!!! (I also got my "grip masters manual" Hand gripper helpers and expand your hand bands) SO I HAD A GRIP DAY! Did multiple singles when I went to school (had it in my pocket)[no one in my school could get it passed half way] Workout: Warmup 1 CoC "t"-20 Warmup 2 CoC "t" + 1 Hand gripper helper- 10 Work sets: CoC 1- 12 CoC 1+ 1 HGH (hand gripper helper)- 6 CoC 1.5- 4 CoC 2- 4 partials (couldn't finish it when fatigued... Then I did expand your hands bands Green-30 reps (cooldown + extensor work...) Jan 10 2008 Squats Warmup with body weight-25 3 breath squats 245#-20 Standing claf raises-265#- 20 315#-20 Squats lockouts 415#-20 455#-20 505#- 30 second raise and lower slow... Jan 11 2008 Abb wheel 50 reps (left center right center) Sunday Jan 13 2008 Wide MP 80#-12, 12, 10 90#-5, 5, 5 Sand Bag presses (don't know the poundage but a year ago when I made it I could only do singles) 5, 9 Small sand bag 1 hand Military Press (year ago when I made it I couldn't one hand press) 6 Jan 14, 2008 Squat 3 breath warm up bodyweight-30 250#- 20 Standing calf raises 315-20 355#-20 Pinch GRIP!!!!! 4 10s pulled a single with each hand 4 7.5s 30 sec each hand 2 25s 2 singles (I did this gripping after giving a 30 minute massage to a friend so my hands were tired.) Jan 15, 2008 Wide Bench 115#-20 165#-8 185#-4 195#-2 Bottom rack bench- 165#-2 Wide Bench Lockouts 215#-8 265#-5 Tricep Press Down- Rope-40#-20 Barr-40#-20 Jan 16 2008 Deads 265#-5 Block deads- 265-5 315#-3,3 Dead no Block 315#-2 Sunday Jan 20, 2008 Warmup wide bench 115#-20 worksets- wide bench 165#-8 215#-1 225#-x (max attempt felt easy all the way down but wouldn't move off my chest) wide bench- slow 3 sec descent- 165#-3, 4 w/ 15 "shrugs" Wide Bench Lockout 1 pin down 265#-1 2 pin down 265#-x Upright Rows 65#-20 70#-18 Tricep Press Down- Reverse 50#-20 Normal grip 60#-15 Ok that is enough for this post starting another.... Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 22, 2008 Author Posted January 22, 2008 Monday Jan 21, 2008 Squat day...trying some new stuff as my brain just isn't in the mood for 20 rep today (couldnt get into it...) Warm up 20 reps bodyweight squats 3 breath 250#- 5 Rack Squats Full- 215#-x 165#-5 185#-5 205#-5 215#-3 (wow that was hard) 3 breath squats again... 250#-2 knee high step ups w/ dumbells 25#x2-10 each leg 30#x2-10 each leg 40#x2- 5 each leg Wow I had heard that rack squats where you start at the bottom and let all the tension go after each rep was hard but WOW...I didn't realize that I wouldn't be able to move a weight more than 10% below my 20 rep weight! Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 22, 2008 Author Posted January 22, 2008 Tuesday Jan 22, 2008 Grip fest (morning exercise will lift tonight) Warmup- "S"-20 "t"-10 "1"-10 Worksets- "1.5"- 2 Holds- "s"- 1:00 each hand; 0:25 2 finger hold (pinky and ring) each hand "t"-1:00 each hand "1"- 0:30 each hand Crushes- "1"-10 reps each hand Expand your hand bands- green 30 reps Opposite Hand resists-open- 10, 5 (BURNS!!!) Abb wheel - ^,>,<,^-50 reps Will lift tonight... Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 27, 2008 Author Posted January 27, 2008 Jan 22 2008 evening... Wide behind head Military Press 75#-12 85#-10 95#-4 Dumbell Turkish Get ups (my first time trying them)-25#-5, 5 30#-3 Barbell TGU- 40#-3 Jan 23 2008 Abbs- We did something weird in PE class today supposed to be a Navy Seal routine, quite honestly I thought it was easy. Most of the class was "dying" though.... 1 arm pushups- alternating arms 4 each, 3 each 1 arm pushups- 1 side at a time- 5 each Barbell Curl- Thickbar- 50#-20 reps Hammer Dumbell Curls- 45#-8, 6 Power Cleans-115#-10 145#-5 (shoulder feels strange so I stopped) Deadlifts-215#-5 265#-5 315#-3 (with belt cause my back felt strange...) One hand Rows-Dumbell- 65#-12 85#-10 95#-5 Front neck Raises-25#-20 Side Neck Raises 10#-20 each side Rear neck raises-10# 20 reps (note: in neck raises dirrections are in relation to placement of wieght not which side of the neck is being worked.) Sunday Jan 27, 2008 Bench wide warmup 115#-20 easy Work sets 175#-7 NTF 185#-5, 5 2 pin down Lockout bench 235#-4 Tricep Press downs 60#-12 70#-8 80#-2 (Maybe I gave up early...supprised my reps were so low but that is the most weight I have ever done...) Upright Rows-65#-20 70#-15 Dumbell Turkish Get ups-45#-2 (had to "bail out" on the end of my 2nd rep in the left hand as I lost balanc on the way up.) Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted January 31, 2008 Author Posted January 31, 2008 Wow tonight was hard...tried something I had never tried before. Tuesday Jan 29, 2008 20 Rep 3 Breath Deadlifts!!!! 265#-first 5 quickly droped the weight to: 215#-last 15 reps TOTAL: 20 Dumbell turkish get-ups- 30#- 8 each side Cycle pull ups (will try to do every time I come in and increase weight by 2.5# and reps by 1 on one set)- 5, 4, 3, 2, 1 Behind the Head super wide MP- 85#-10 Wide MP dumbell- 40#x2-6 Bent over Dumbell Rows- 65#-12, 75#-12 Bench Pullovers 75#-2 (over estimate it has been a long time) 50#-20 Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted February 3, 2008 Author Posted February 3, 2008 Thursday Jan 31 Pull up cycle 6,5,4,3,2, Friday Feb 1, 2008 Pull up cycle bodyweight+2.5# 7,5,4,3,2 Satturday evening Feb 2, 2008 Bodyweight + 2.5 7,6,5,4,3 Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted February 4, 2008 Author Posted February 4, 2008 Sunday Feb 3, 2008 Morning cycle pullups Bodyweight+2.5# 8,6,5,4,3 Rode around on a sleigh in the COLD in a suit to film for a movie today...spent like 7-8 hours outside SO COLD!...I want Florida back! BC Can is so cold!...oh well. The video will look cool. Will Lift tonight... Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted February 5, 2008 Author Posted February 5, 2008 Evening Sunday Feb 3, 2008 3 Breath deads 235#-20 Dumbell TGU 30#-5 40#-5 Wide MP behind head- 85#-12 Cycle pull ups 2/ 2.5# 8,7,5,4,3 Dumbell bench pullovers 55#-20 3 way wrist hammers-10#- 15,25,8 Lever to nose dumbell-10#-5, 20#-10 2 way wrist curls 85#-60 IM "1"-18 EYHB-white-20 +20 sec hold, single finger and thumb-pushpull-5 each x2 opposite hand resists-20reps each... Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted February 6, 2008 Author Posted February 6, 2008 (edited) Well PttP arrived and I am trying a modified version of it... Tuesday feb 5, 2008 Squats 235#-5 215#-5 Russian Bear (30 second rest) 215#-5,5,5,5,5 Dumbell Curl-45#-5 40#-5 RB- 40#-5,4 DB TGU 45#-5 40#-5 DB Row 75#-5,5 RB 65#-5,5,5,5,5 DB Calf Raise 65#-5,5,5,5,5 Front Neck Raises 30#-8 25#-5,5 Back and Side Raise-10#-5 each This takes a little long so I might abrv. it a little... I will alternate a 2 day style because I like some ofther lifts that PT doesn't do such as squats....I will alternate this with days of deads, bench, chins, and Side Press...I will also do abbs and grip on that day as I do neck and calfs on squat day. Anyways this was lots of fun but I may only do one excersise in RB style each day (unless I have time) PttP is from what I have seen so far. The Hyperirridation is Edited February 6, 2008 by The Steve Train Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted February 17, 2008 Author Posted February 17, 2008 PttP+ RB 30 seconds Wen Feb 6, 2008 Deadlift 285#-5 265#-5 RB 265#-5,5,4 Dumbell Bench- 65#-5 65#-5 RB 65#-5,5,5,3 Chins w/ 20#-5 w/10#-5 RB x-5,5,5 Wide MP- 95#-5 85#-5 75#-5,5,5,5,5 Weighted Crunches High Pulley- 60#-5 80#-5 RB 70#-5,5,5,5,5 IM "1.5"-5 (kinda) "1"-5 RB "1"-5,5,5 Sunday Feb 10 PttP RB Deadlift-305#-5 285#-5 RB 265#-5,5,5 Dumbell Bench 85#-2 (over estimate) 75#-5 RB-65#-5,5,5,5,3 PttP+RB Monday Feb 11, 2008 Bottom Start Squat 215#-5 235#-4 Rb 30 seconds (top start) 215#-5,5,5,5,5,5,5 DBC 45#-5 40#-5 35#-5,5,5 One Arm Rows- 85#-5 75#-5 RB 65#-5,5,5,5,5,5,5,5 Wide MP Dehind Head 105#-5 95#-5 RB 85#-5,5,5,5,5,5,5,5 Dumbell Calf Raises- 85#-5,5 Tuesday Feb 12, 2008 PttP Dadlift 315#-4 295#-5 Dumbell Bench- 75#-5,5 RB 65#-5,5,5 Weighted Chins- 30#-4 20#-3 RB-x-5,3 Cable Crunch RB 80#-5,5,5,5,5,5,5,5 Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
gothrik Posted February 17, 2008 Author Posted February 17, 2008 Wednesday Feb 13,2008 PttP +RB Rack Squats Bottom start 235#-5,5 Full Squats top start RB-215#-5,5,5,5,5,5,5,5 DBC-50#-3 45#-4 Side Press- 40#-5 way easy 60#-1 over shot RB 50#-5, 40#-5,5,5 Dumbell Rows- 95#-5 85#-5 75#-5,5,5,5,5 Thursday Feb 14, 2008 Deadlift-305#-5 285#-5 Dumbell Bench 75#-5,5 65#-5,5,5,4 (failed I ran out of energy) Tricep Press Down- 80#-5,5 RB 60#-5,5,5,5,5,5,5,5 (rather than 30 seconds of rest like normal I only rested long enough to write in my log...) PttP+RB Sunday Feb 17,2008 Rack Squats bottom start- 245#-2 235#-4 Top possition Partials 2 pins down- 375#-35 Wide MP 115#-2 100#-5 Chins- w/ 20#-5 w/ 10#-5 Handstand hold-40 seconds (not to hard) rest 40 sec 30 second hold 1 arm pullup hang- 25 seconds (each) 2 minute rest and 15 seconds (each) Dumbell wrist curls SLOW- 30#-15 REVERSE 30#-15 High Pulley Levers-30#-20 Low Pulley Levers-20#-30 Quote Goals for Dec 31, 2010 Rock Bottom Squat 255#-5(new goal is 275#-5) DB Row 100#-10 strict DB Bench 100#-8 DM Seated MP 60#-8 Pullups-12 w/ 20# IM 2.5 for 2 reps L&R Deadlift 400# Jump rope 375x4 Strength Love and Honor
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