Shoggoth Posted March 17, 2015 Share Posted March 17, 2015 Tell them not to be silly. You only get stronger. 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted March 20, 2015 Author Share Posted March 20, 2015 Been up late the past few nights studying for a dynamics exam --> felt like garbage today. DB rows: 120 x 4s x 12r Cable rows: 210 x 10 210 x 15 210/150/100 x 10 drop sets 150 x 20, 10 wide overhand, 10 wide underhand 150 x 12 close grip overhand Pullovers: 100 x 2s x 15r 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted March 21, 2015 Author Share Posted March 21, 2015 Deads: 135x5 DO fat gripz 225x5 DO fat gripz 315x1 DO fat grips 315x3 405x2 465x4 + 8 shrugs 465x4 405x3 Shrugs: 405x2sx10r, dropset with 315/225x10 Seated military press: Bar x10 135x8 155x5 185x3 205x3 225x3 245x3 135x20 135x16 This seems to go up linearly with my bench 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted March 24, 2015 Author Share Posted March 24, 2015 Today was round 2 of the curl test. As expected, numbers were all over the board again. Keep in mind, I have done no other work specifically for arms besides the previous test to account for the increased strength. Strict barbell curls: Same thing with the 2 second positive, 1 second negative. 100 x 16 100 x 9 100 x 7 100 x 7 100 x 7 100 x 6 Post-workout drink they gave me today was Gatorade's protein drink (don't know the name). Tasted like Satan's piss. 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted March 26, 2015 Author Share Posted March 26, 2015 They retested my bicep strength again today. 159lb. Go figure. Bench: This was supposed to be my 325 x 5 x 5 day but I was feeling really good for some reason 135 x 8 reg / 8 close grip 225 x 6 295 x 3 close grip 315 x 1 335 x 7 - I don't know what happened here but the first 5 felt like 225lb 345 x 5 325 x 5 325 x 5 325 x 5 Tricep press downs, rope/fatgrips: 130 x 8 130 x 8 140 x 8 DB front raises: 25 x 8 35 x 8 45 x 8 15 x 10 Quote Link to comment Share on other sites More sharing options...
Magnus Posted March 30, 2015 Author Share Posted March 30, 2015 Bench: This was my theoretical 33x5x5 day 135x12 225x5 275x4 close grip 315x1 335x1 345x5 350x5 355x3 (had to quit because of a hammy cramp) 365x2 330x5 330x5 330x5 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 2, 2015 Author Share Posted April 2, 2015 Deads: 135x5 225x1 315x1 405x1 475x3 475x3 Lol. 14 reps. Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 3, 2015 Author Share Posted April 3, 2015 Deads: 135x3 225x3 315x1 405x1 545x1 - haven't been here in a long, long time. Really happy with the bar speed. Close grip bench: I don't know exactly what it is that I'm doing right lately, but my triceps have felt like steel. 135x5 225x3 315x8 215x21 Barbell front raises: Bar x 10 65 x 3s x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 3, 2015 Share Posted April 3, 2015 Great workout! Happy birthday bud! Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 3, 2015 Author Share Posted April 3, 2015 Thanks dude! Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 7, 2015 Author Share Posted April 7, 2015 Felt like crap today; drowsy and shaky for some reason. Bench: 135 x 8 225 x 5 295 x 3 315 x 1 335 x 1 365 x 1 405 x 1 430 x miss, got arms to 90 degrees and held it there but couldn't push through it 365 x 2 315 x 5 close grip Bad news here is that I went for a PR and missed it. Good news is that now I know that my baseline bench on a really off day is at least 405. Low rows: 150 x 20 210 x 15 210 x 16 210 x 10, dropset to 150 x 10 Lateral raises: 20 x 10 25 x 10 30 x 10 35 x 10 15 x 10 15 x 10 Rope pull-downs: Don't remember the weights. Just did a bunch of heavy sets of 10 reps and focused on contraction at the end of the ROM. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 7, 2015 Share Posted April 7, 2015 Shitty day and hitting 405. Boom! Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 7, 2015 Author Share Posted April 7, 2015 Shitty day and hitting 405. Boom! That realization made me feel a bit better about the workout in general lol. Really wish I just stuck for the 5x5 plan for today and didn't try to max out. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 8, 2015 Share Posted April 8, 2015 Everyone does it bud. Looking through your log and I don't see squats. Knees buggered? Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 8, 2015 Author Share Posted April 8, 2015 Everyone does it bud. Looking through your log and I don't see squats. Knees buggered? I always get this burning sensation in my quads when I do those. I think they're dangerous. Yeah, you caught me lol. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 8, 2015 Share Posted April 8, 2015 Everyone does it bud. Looking through your log and I don't see squats. Knees buggered? I always get this burning sensation in my quads when I do those. I think they're dangerous. Yeah, you caught me lol. Get after em!! Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 9, 2015 Author Share Posted April 9, 2015 (edited) Roger. But not today lol Deads: All beltless as usual 135 x 8 225 x 3 315 x 3 405 x 1 475 x 1 565 x 1 - PR First one in 3 years. 405 x 5 315 x 5 Also, no lower back pain whatsoever after this. That's something that's been plaguing me for the past few years Cardio for 30min afterwards. This was honestly harder than pulling 565. Really out of shape in this area. Edited April 9, 2015 by Magnus 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 16, 2015 Author Share Posted April 16, 2015 (edited) Well that was straight-up the week from hell. Did a primer workout today to get back into it. Deads: 135 x something (don't remember) 225 x something 405 x 3 475 x 1 495 x 5 Close grip bench: 225 x something 295 x 1 315 x 1 335 x 3 340 x 4 Cable rows: 210 x 20 210 x 15 210 x 10 150 x 8 Straight-arm pull-downs w/ rope: 70 x 40 70 x 20 NIN on the playlist for today. Like every other day lol. Edited April 16, 2015 by Magnus 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 16, 2015 Share Posted April 16, 2015 Nice "primer" workout! Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 16, 2015 Author Share Posted April 16, 2015 Thanks, brah. It's also been a long time since I've hit a 5 rep set with 495. Felt like I had another 1-2 reps left but I decided to save my back for a PR attempt at some point in the next few days. 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 19, 2015 Author Share Posted April 19, 2015 Seated Military press: 45 x 8 135 x 5 185 x 5 195 x 2 225 x 1 255 x 1 205 x 5 205 x 5 185 x 6 135 x 10 135 x 10 Pullups: Neutral grip, 2s x 10 r Wide grip, 1s x 10 r Cable rows: Neutral grip 200 x 26 200 x 15 200 x 10 150 x 3s x 10r, overhand grip, w/ fatgripz, thumbless Mixed a bunch of pull-overs, tricep pull-downs, and front/lateral raises in between sets 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 21, 2015 Author Share Posted April 21, 2015 Quick deload day. Deads: 225x5x5, speed pulls, DO w/fatgripz Incline bench: 135x3sx20r Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 22, 2015 Author Share Posted April 22, 2015 From yesterday: Deads Worked up to 500 x 4 Bunch of shrugs with 405 Bunch of bicep stuff Bunch of leg pressing Bunch of picking up all the panties thrown at me. Need to remember to bring a net next time I do arms. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 22, 2015 Share Posted April 22, 2015 (edited) Edited April 22, 2015 by Shoggoth 2 Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 22, 2015 Author Share Posted April 22, 2015 ^Frank is here to serve. Today's work. Feeling exhausted. Bench: WU 315x1 335x1 355x1 375x2+1 forced 340x3 CG Oh well. Quote Link to comment Share on other sites More sharing options...
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