blueviper42 Posted May 28, 2010 Author Share Posted May 28, 2010 5-27-10 warmup: 10 pushups, 10 dips dips: 5x25 lbs, 5x35 lbs, 9x65 lbs, 5x55 lbs bench: 5x10x115 lbs despite the really light weight, due to sheer volume, this is pretty good for hypertrophy I imagine bicep curls: 10x35 lbs, 10x37.5 lbs, 10x40 lbs core: situps legs in air 2x100, straight leg situps 3x100, leg raises 3x50, hanging leg tucks 3x30 treadmill: 2 mile run various wrist sledge stuff for about 20 mins the straight leg situps are ridiculously easy...I'm almost not sure if they are even working much. Makes me feel badass busting out easy sets of 100 though..could probably pull 200 a set with these, would be a kind of hard though. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted May 28, 2010 Author Share Posted May 28, 2010 (edited) 5-28-10 squat: 5x160, 5x180, 7x205, 5x10x140 hamstrings: 3x10x90 lbs pullups: +45 lbs 3x10 (didn't want to push these too hard today) core: leg raises 3x50, hanging leg tucks 3x30, situps 1x150, 1x200 (2010 goal!) hand: a lot of blob 40 work! I was able to lift it with 2 hands and hold it completely with my right hand. Really happy with that. Also was able to get some air off the ground with my right. Was able to do some controlled holds with my left as well. I found something I really like to do with it. Pick it up with two hands, let go with one hand, control it down and grab with other hand half way down, and repeat process letting go with other hand. Also did several lifts with 30 pounds added. I got it up once or twice with 35 added. Hands were tired at that point. I've made way faster progress than I expected. Should have warmed up way more before the squats. I could have gotten probably 10 reps with 205 lbs if I was warm. I didn't feel warmed up until my second set of 10 with 140 lbs. Edited May 28, 2010 by thewalrus Quote Link to comment Share on other sites More sharing options...
The Chuck Posted May 29, 2010 Share Posted May 29, 2010 Def have to warm up a bunch for squats, I do a set of BW squats along with 2 more sets of barbell squats before I get into my work sets. I was warmed up and ready to go by the time I got to my final work set. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted May 30, 2010 Author Share Posted May 30, 2010 Yeah I will definitely add in a couple sets of 10 with light weight to warm up better. 5-29-10 Armwrestling practice for 3 hours or so. Good practice, everyone got a good workout I think. I know I did. Followed immediately by a 4 and a half hour drive home from Austin. At least there was practically no traffic. Mike: heal up up man because you're going to WIN!!! Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 1, 2010 Author Share Posted June 1, 2010 5-30-10 3.5 mile bike ride situps 1x200 for time: chinups 10x10, dips 10x10, situps 2x100 in 19 minutes 44 seconds. 5-31-10 morning: 2 mile run on treadmill chinups 10x10 dips 10x10 situps 2x100 evening: chinups 5x20 dips 5x20 situps 1x150 Pretty bare-bones workouts at home!! Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 2, 2010 Author Share Posted June 2, 2010 6-1-10 I was supposed to be able to use the high school gym this morning, but when I went down there it was locked. Called today pretty much a rest day. My arms haven't had a break for several days now so today was as good as any. I'll do deads and probably military press tomorrow when I'm back in Austin. core: leg raises 3x50, hanging leg tucks 3x30, situps 3x100 cardio: 30 minutes on stationary bike. Was pretty decent for cardio. My ankles hurt for some reason from running so I didn't want to stress them any more. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 2, 2010 Author Share Posted June 2, 2010 6-2-10 Did deads and military press today. deads: 5x185, 3x235, 3x265, 5x300, 5x10x185 military press: 3x95, 3x105, 8x120, 5x10x85 RT cable wrist work: 15x120, 12x130, 10x140 rotator on cable work: 20x50, 15x60, 12x70 I think I lowballed my military press max. I almost cranked out 9 reps with my 3+ set. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 4, 2010 Author Share Posted June 4, 2010 6-3-10 First summer semester has started. I work out at 7:30 A.M. now. morning warmup: 10 dips, 10 pushups, 7 dips dips: +25 lbs x3, +50 lbs x3, +75 lbs x6 bench: 5x10x115 bicep curls: 10x30 lbs, 10x35 lbs, 10x40 lbs wrist curls: 10x70 lbs, 10x75 lbs, 10x80 lbs core: leg raises 3x50, hanging leg tucks 3x30 evening 30 minutes on stationary bike situps 2x100 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 4, 2010 Author Share Posted June 4, 2010 6-4-10 morning squat: 2x8x135, 3x170, 3x195, 2x220 (not happy), 5x10x140 hamstrings: 3x10x90 pullups: +45 lbs 3x10 evening blob work situps +30 lbs behind neck 3x30 a few various pullups I think the reason for my poor performance with 220 is due to the vastly different training time. I was doing 225 for triples a few weeks ago. Squat seems to be the most effected by early workouts, the other lifts haven't really suffered. I think I just need time to adapt. That doesn't look like much in the gym when typed, but that is 10 sets of squats and 3 sets of weighted pullups. It's more than it looks like when typed. I'm trying to keep my gym workouts to an hour or less. Instead of fitting in as much as I can, I'm going to hammer usually two compound lifts pretty hard and add in a few accessory lifts. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 6, 2010 Author Share Posted June 6, 2010 6-5-10 2 hours armwrestling practice 30 minutes on stationary bike We had a couple guys come up from San Antonio. They're new so we went over a fair amount of technique with them. I was feeling really strong despite only having 4 hours of sleep. I really want to medal at AAA. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 7, 2010 Author Share Posted June 7, 2010 6-7-10 I stopped working out in the morning because it wasn't feasible. military press: 5x105, 3x120, 7x135 (woohoo!), 5x10x90 I added 10 pounds to my MP max and still managed 7 reps with the 1+ set. I'm probably close to a bodyweight military press. db rows: 3x10x100 RT dead lifts: 3 singles x105 lbs, 3 singles x110 lbs. I pulled 135 (140 counting loading pin) at Eric's garage and I can't get even close to that now!!! RT wrist curls from loading pin: 15x50 lbs, 10x60 lbs, 8x70 lbs. I think I like these more than db wrist curls core: leg raises 3x50, hanging leg tucks 3x30 cardio: 30 mins on stationary bike Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 9, 2010 Author Share Posted June 9, 2010 6-8-10 deadlift: 5x185, 5x250, 3x285, 1 3/4 x315 (very close but not quite), 5x10x185 hamstrings: 3x10x90 bicep curls: 10x35, 10x40, 10x45 core: situps +25 lbs behind neck x30, +30 lbs behind neck 2x30 6-9-10 pullups: bw x5, +25x5, +35x5, +55x8, +35 2x10, +55x5, +60x5, +90x1 RT cable work: 15x120 lbs, 12x130 lbs, 10x140 lbs rotator training on cable: 20x50 lbs, 15x60 lbs, 12x70 lbs partial curls: 8x70 lbs, 8x80 lbs, 9 second iso x90 lbs wrist curls: 10x70, 10x75, 8x80 core: leg raises 3x50, hanging leg tucks 3x30 Didn't feel like cardio Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 11, 2010 Author Share Posted June 11, 2010 6-10-10 dips: bwx10, +35x5, +60x3, +90x2 pause +90x1 pause +90x1, +50 5x5 bicep curls: 10x35, 10x40, 10x45 RT wrist curls from loading pin: 15x50 lbs, 12x60 lbs, 8x70 lbs core: situps 2x100, 2x150 cardio: 30 mins on stationary bike 6-11-10 squat: 10x135, 5x180, 3x205, 1x220, 1x230, 2x5x185, 2x10x145 hamstrings: 3x10x90 lbs pullups: chinups 1x15, wide overhand 1x15, neutral 1x15 situps: 2x100 My squats feel weaker. Maybe I'm just imagining things. I don't like doing heavy singles because for some reason I have more of a mental block with heavy squats than with any other lift. Something about the feeling of heavy weight on my back feeling like it will crush me. I feel I'm not mentally present enough to do heavy singles. I think I may just start doing squats for volume body building style. My body feels pretty beat up right now. I'm not doing any more upper body work before nationals. I'll probably squat monday and wednesday, do core work every other day, and do cardio every other day. I weighed in just now at 160.8 straight out of the shower so I'm fine weight wise. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 17, 2010 Author Share Posted June 17, 2010 6-14-10 military press: 3x10x85 squat: 10x135, 5x185, 5x190, 5x200, 2x215, 5x185 hamstrings: 3x10x90 core: situps 2x100 6-15-10 core: leg raises 3x50, hanging leg tucks 3x30, situps 3x100 6-16-10 squat: 10x135, 5x150, 5x175, 9x200 (happy with this), 10x185, 10x170 hamstrings: 3x10x90 core: situps 3x100 Good day on the squats!!! During my warmup set of 150 I could tell it was going to be a good day. I was in the right frame of mind mentally and I felt strong. Finally felt strong again on the squats. Lifting really is just as much mental as it is physical. My 100'th situp on the third set was the LAST I will be exerting myself until Nationals. Complete physical rest until then. Having a good day on squats helped me mentally. Depending on who shows up, I am pretty confident in placing top 3 right. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 22, 2010 Author Share Posted June 22, 2010 Nationals went alright. Only 2 other people in my weight class so I couldn't possibly fail my prediction...I felt good right handed. I was feeling really strong on the practice tables. When it comes to soreness and recovery, I guess I'm just really lucky because I never get sore any more. Wasn't sore a bit even after all the pulling. My arm was really really tired for a couple days but not sore at all. Someone I know did really freaking good but won't give themselves any credit... 6-21-10 military press: 5x100, 5x115, 7x130 (last 1 lightly assisted), 5x10x85 db rows: 3x10x95 (100s were in use) situps: 2x100 didn't do accessory work 6-22-10 deads: 5x215, 5x250, 8x285 (1 rep increase from last), 5x10x185 hamstrings: 3x10x90 static hammer curls: 2x10x55 lbs 9 second iso x80 lbs RT wrist curls: 20x50 lbs, 15x60 lbs, 12x60 lbs situps 3x100 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 25, 2010 Author Share Posted June 25, 2010 6-23-10 one arm chin work with bands static lock training with bands bicep curls: 10x35 lbs static curls: 10x60 lbs, 8x70 lbs, left: 6x65 lbs right 6x70 lbs static hammers: left: 6x65 lbs, right: 6x70 lbs RT cable work: 15x110, 12x120, 10x130 rotator cable training: 20x50 lbs, 15x60 lbs, 12x70 lbs wrist curls: 10x70, 10x75 pullups: +50x5, +55x5, +60x5,+65x3, 50 BW pullups situps: 3x100 6-24-10 dips: +25x5, +35x5, +65x8, +50 5x5 bicep curls: 10x30 RT wrist curls: 2x15x55 lbs, 2x10x60 lbs RT thumbless rows: 3x10x70 lbs core: leg raises 3x50, hanging leg tucks 3x30 6-25-10 squat: 10x135, 5x150, 5x175, 5x200, 5x10x140 db rows: 3x15x100 hamstrings: 3x10x90 situps: 3x100 In order to have great squat days I have to be really fired up. Doesn't happen every time. I'm going to keep doing high rep db rows after being inspired by Matt Kroc. Dude is BEAST strong and has some of the strongest lats of anyone around. He has a youtube video of 25x225 lbs dumbbell rows . I want to hit 10x140 before the end of the year. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted June 29, 2010 Author Share Posted June 29, 2010 6-28-10 military press: 3x105, 3x120, 6x135, 5x10x90 db rows: 10x110, 10x115, 10x120 rotator on cable: 20x50 lbs, 15x60, 12x70 pullups: 50 PVC pullups static lock band work/little OAC work situps: 2x100 6-29-10 deadlifts: 5x185, 3x235, 3x265, 5.75x300 (ALMOST locked out 6), 5x10x185 legpress: 3x10x270 hamstrings: 3x10x90 (need to up the weight, getting too easy) rt wrist curls: 2x15x55, 2x10x65 rt rows: 3x10x70 core: leg raises 3x50, hanging leg tucks 3x30 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 2, 2010 Author Share Posted July 2, 2010 6-30-10 pullups: bw x5, +50x5, +55x5, +60x5, +65x5, +70x5, +90x1, +100x .75 (almost) RT cable work: 15x110, 12x120, 10x130 cable rotator: 20x50 lbs, 15x60, 12x70 static hammers: 2x10x50 static curls: 10x65 R, 10x65 L partial curls: 8x70 wrist curls: 10x70, 10x80 R 8x80 L situps: 4x100 band work: static locks, side pressure work cardio: 30 mins on stationary bike 7-1-10 dips: bw x10, +25x5, +50x5, +75x6, +50 5x5 bicep curls: 2x10x35, 10x40 RT wrist curls: 2x15x55, 2x10x65 RT thumb-less lifts: 3x10x80 core: situps 2x100, leg raises 3x50, hanging leg tucks 3x30 7-2-10 squat: 10x135, 3x165, 3x185, 6x210, 2x10x185 pullups: +45 3x10 hamstrings: 10x90 lbs, 2x10x110 core: leg raises 3x50, hanging leg tucks 3x30 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 4, 2010 Author Share Posted July 4, 2010 7-3-10 Armwrestling practice in Conroe. Me, Scott Fry, James Chancy, and Floyd Colley. I can beat Scott and Floyd in a hook without a ready go. Floyd can beat me with a hit. Lindley Keating made a brief appearance to come and socialize for a few minutes. He's a really cool guy. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 7, 2010 Author Share Posted July 7, 2010 7-5-10 military press: 5x115, 3x130, 4x145, 5x10x90 db rows: 3x10x100 bicep curls: 3x10x30 lbs RT cable work: 2x30x60 lbs core: situps 4x100 cardio: 30 mins on bike 7-6-10 deadlifts: 5x185, 5x250, 3x285, 2.5x315, 5x10x185 RT wrist curls: 30x30 lbs, 2x20x55 lbs RT thumbless lifts: 2x10x80 lbs core: leg raises 3x50, hanging leg tucks 3x30 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 8, 2010 Author Share Posted July 8, 2010 7-7-10 squat: 10x135, 5x175, 3x200, 3x220, 5x10x145 RT cable work: 50x50 lbs, 2x30x60 lbs hamstrings: 3x10x110 lbs core: situps 3x100 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 18, 2010 Author Share Posted July 18, 2010 I have been training but haven't updated any. 7-10-10 Oklahoma States. Went to beat a certain man in the pro 165's and never got to pull him. In 165's I had Corey Miller first match, then a no name guy who I beat easily, and then another no name who BURRIED me. At first I wasn't sure if it was a fluke or not. I thought maybe I could beat him if I toprolled or if he started slow or something, so I tried afterward the tournament. I had no chance. This guy had practically NO technique but was an absolute monster. He only lost on fouls. I really wanted to see him go in a hook with Corey but Corey didn't pull any after the tournament. Corey made a remark to me after one of my left arm matches, "Why can't you pull like that with your right?". He was referring to my right arm hook style which he referred to as some "Weird shoulder move" LOL. I think I'm going to go back to toprolling almost exclusively, I could have saved myself a LOT of energy by not hooking everyone. Nathan Seamon made a lot of improvements, BUT NOT ENOUGH SON. My arms hurt. 7-12-10 military press: 5x95, 5x100, 5x115, 7x135 (total) db rows: 20x90 lbs, 2x15x105 lbs RT wrist curls: 2x15x55 lbs RT deads: "lots" farmers walks with RT, pinching 10's, stake driver with weights situps 3x100 7-13-10 deadlifts: 5x225, 5x250, 1x315, 1x335, 1x350, 1x360, 8x280 (could have gotten 10), 3x10x185 bicep curls: 3x10x35 wrist curls: 3x10x70 situps 3x100 7-14-10 pullups: 3x15, +50 lbs x5, +55 lbs x5, 3x15 dips: 4x30 RT bent wrist dl's: 3x10x75 lbs RT wrist curls: 15x50 lbs, 2x10x70 lbs pinch: 4-10's lifts strap rotator hanging weight: 3x15x30 lbs some farmers walks with RT and 10's pinch My dad lifted the 40 lb blob first time ever touching a piece of grip equipment. I'm going to post a video soon. After armwrestling Gary Roberts a little bit at Nationals (if I had shown him a hook he would have won easily), my dad has been working out with what I tell him for armwrestling. He has naturally very strong arms and hands. I felt him a little bit on the table and he felt really strong, like I would actually have to try pretty hard to put him down. Then again, he's 6'3" and 220 lbs so that's not that unexpected. 7-15-10 dips: bw x20, +35 lbs x5, +65 lbs x3, +90 lbs x 2, +50 lbs 5x5 some core work I think 30 minutes on stationary bike, rest around 10 minutes then 2 mile run on treadmill forgot the rest 7-16-10 core: leg raises 3x50, hanging leg tucks 3x30 pullups: 7x15 pinch: 4-10's lift and handoff 5x5 bent over hammer curls: 3x10x35 lbs bent static hammers: 10x35 lbs RT deads: 4x5x105 lbs, supersetted with 3x10x35 bent over hammer curls dips: 3x30, 1x10 (just wanted to get 100) RT wrist curls: 3x15x60 lbs 7-17-10 2.5 mile run on treadmill I haven't been able to do any real static bicep work or band work because of the tendinitis in my elbows. I'm just hoping they're healed up in time for Europa in August. I'm not going to make 165 for Europa even if I go, I'm going to go 176 amateurs. I'm leaving for Disney World in a couple days. Maybe "the most magical place on earth" will magically heal my arms and make me stronger. I'm not eating as clean as usual since I'm back home. I'm not eating like complete crap though. I'm about 167 now so I gained 5 pounds in about a week. That's mostly because I cut down to like 162 which meant I lost almost 4 pounds in 4 days and was eating very little and not feeling very strong at all. Wasn't a surprise at all to put some weight back on. I'm only home for a little over a month so I should enjoy having actual meals cooked for me instead of just eating raw vegetables and tuna. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 18, 2010 Author Share Posted July 18, 2010 Oh yeah, here's a little something for whatever people actually read my log. Since ArmTV wasn't at Oklahoma States, here's the video of Don Underwood and Chris Chandler in the finals. Chris is huge now, and beat Lindley Keating left and right. Don beat Lindley right in a pretty hard match. Underwood and Chandler: http://www.youtube.com/watch?v=XxRc-agVWCo Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 19, 2010 Author Share Posted July 19, 2010 (edited) 7-19-10 pinch: 5x5 4-10's lift and hand off pullups: 6x15, 1x10 bent over hammer curls: 3x10x35 lbs RT deads superset w/ bent hammers: 4x5x105 lbs / 4x10x35 lbs dips: 3x30, 1x10 RT wrist curls: 3x15x50 lbs Academics: A- in probability , summer session. I only mention that because it was kind of surprising that I ended up doing that well. Another side note: probability is much more difficult than I imagined. Summer math courses are a lot harder due to the pace. Edited July 19, 2010 by thewalrus Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 30, 2010 Author Share Posted July 30, 2010 7-24-10 Armwrestling practice. Lots of strap. Had about a week off because of vacation in Florida. Did a few workouts during vacation though. Pushups, situps, some jumping squats. 7-26-10 pullups superset with 4-10's pinch handoffs: 5x15, 5x5 bent hammer curls: 3x10x35 lbs RT deads superset with bent hammers: 4x5x105 lbs, 3x10x35 lbs RT wrist curls: 3x20x50 lbs lots of band work dips: 3x30, 1x10 pullups: 1x15, 1x10 7-27-10 military press: 5x100, 5x115, 10x130, 5x10x95 db rows: 2x15x106 lbs bent hammers: 10x35, 10x40, 10x45 band work situps: 3x100 7-28-10 deadlifts: 5x215, 5x250, 8x285, 5x10x185 dips: +25x5, +35x5, +65x10, +55 5x5 RT wrist curls: 15x50 lbs 7-30-10 military press: 5x100, 5x115, 9x135, 3x10x110 db rows: 2x20x106 lbs pullups: 5x15 4-10's pinch handoffs: 5x5 situps: 3x100 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.