Shoggoth Posted July 1, 2014 Author Share Posted July 1, 2014 July 1, 2014 Noonish Still going good creeping away at the bench. Still no pain so that's good. Wicked pump in my delts today. Bench Press - 120s 45 x 3 x 10r 135 x 5 185 x 3 225 x 1 245 x 3 x 5r 60s rests V-Grip Landmine Rows 145 x 3 x 10r Seated Klokov Press 45 x 5 95 x 10, 10, 7 JM Press 45 x 8 95 x 8 115 x 3 x 8r - have to keep reminding my self it's a press and not an extension. Band Oblique Twists MM x 3 x 15r - last set I moved the band up more to shoulder height. Seemed like I got a better contraction. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 3, 2014 Author Share Posted July 3, 2014 July 3, 2014 Noon Hammies and low back feel a bit cooked going in. Deadlift 135 x 4 x 3r 225 x 3 315 x 1 405 x 1 455 x 1 505 x 1 545 x F at top 435 x 5 Leg Extensions 80 x 3 x 18r BB Shrug 225 x 50r I'll do my pull-ups and such later. Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 3, 2014 Share Posted July 3, 2014 Still solid stuff Jason. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 3, 2014 Author Share Posted July 3, 2014 Still solid stuff Jason. Thanks man! July 3, 2014 Noon Hammies and low back feel a bit cooked going in. Deadlift 135 x 4 x 3r 225 x 3 315 x 1 405 x 1 455 x 1 505 x 1 545 x F at top 435 x 5 Leg Extensions 80 x 3 x 18r BB Shrug 225 x 50r I'll do my pull-ups and such later. The rest: Pull-ups BW x 3, 4, 5, 5, 4, 3 Pronation Towel Curls 30 x 3 x 20r Standing Band Crunches Str x 3 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 4, 2014 Author Share Posted July 4, 2014 July 4, 2014 Noon Well today marks the end of 6 weeks or 2 cycles of Jay Ashman's AAS programming. I like it. Fun. Gets the blood pumping and a good sweat going. I'll put in another 6 weeks at least. Maybe change the core overhead lift and go to deficit pulls for a cycle. Seated BTN Press 45 x 3 x 10r 95 x 5 145 x 1 165 x 1 175 x 1 185 x 1 155 x 5 Low Cable Rows - Big V Handle 200 x 3 x 8r Banded Push-ups MM x 3 x 10r Face Pulls Mini x 3 x 20r Seated OH Dicks Press 65 x 12, 12, 8 Side Bends 108 x 3 x 12r - I did a small tweak with these that made a big difference. If I'm working on say contracting the right oblique I hover the right foot off of the ground. I find it's focusing much more of the strain where it's supposed to be and it's much tougher. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 5, 2014 Author Share Posted July 5, 2014 July 5, 2014 Noonish Lock and Load Vertical Hold 25 x 20s 35 x 20s 45 x 20s 55 x 20s - 15s rest - 15s 65 x 2s/20s Lock Raises 35 x 2 x 10r L&L Curls 25 x 2 x 8r DB Wrist Curls w/Manus 85 x 20 95 x 15 Cyplenkov Wrist Curls w/T Handle 22.5 x 3 x 15r Wrist Rocker on the Table 2.5# x 25 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 7, 2014 Author Share Posted July 7, 2014 July 7, 2014 Noonish Had a sphincter malfunction on my first squat workset. Got cleaned up, dropped the weight and proceeded. Back is still gimped from the deep tissue massage a couple of weeks ago so I was happy with this work. Bow Bar Squat 52 x 3 x 5r 142 x 3 232 x 2 322 x 5 - pooping 282 x 4 x 8r Leg Curls 50 x 10, 10, 8 - good for jelly legs WI Shrugs 45e x 10, 10, 8 NG Pulldowns 205 x 3 x 8r Purple Bar Curls 80 x 8 90 x 8 100 x 2 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 8, 2014 Author Share Posted July 8, 2014 July 8, 2014 Noon Felt really good. Weak but in a good groove. I can build on that for sure. I also begun work on doing a competition bench namely keeping my head down. 90s rests on the main exercise, 60s on accessories. Bench Press 45 x 3 x 10r 135 x 4 185 x 3 210 x 10, 8, 7 V-Grip Landmine Row 155 x 3 x 8r Seated Plate Raises 45 x 3 x 10r JM Press 45 x 8 95 x 8 115 x 15, 15, 10 Hanging Leg Raise BW x 3 x 8r - kill my shoulders getting stretched out like that. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 10, 2014 Author Share Posted July 10, 2014 July 10, 2014 Noon Figure I'll do some decent deficit pulls for my block 2 cycle for a while. Can't hurt right? I don't know about you guys but I sure have to talc up my inner biceps for being down there. 120s rests on core lift, 60s on accessories. 5" Deficit Deadlifts 135 x 3 x 3r 225 x 3 315 x 1 365 x 3 x 5r Leg Extensions 85 x 20, 20, 12-3 WI Shrugs 45e x 3 x 10r Pull-ups BW +5 x 3, 4, 4, 3, 2, 2, 2 Towel Pronation Curls 35 x 3 x 20r Standing Band Crunches Avr x 3 x 30r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 12, 2014 Author Share Posted July 12, 2014 July 11, 2014 Before Supper Built my outdoor lifting platform today and got some use out if it starting today. First time doing standing overhead lifts with a barbell since last spring when I went to a gym. Barbell Press - Push Press the last two sets 45 x 3 x 10r 95 x 5 135 x 5 145 x 5 155 x 5 165 x 5 175 x 5 185 x 5 195 x 4 - hit the spotter and buggered me from getting a 5th Banded Push-Up MM x 12, 12, 7 Barbell Row 185 x 12, 12, 12 Face Pulls MM x 3 x 15r OH Dick's Press 45 x 6 65 x 3 x 15r - as explosive as possible. Cooker! BB Suitcase Lifts 135 x 5 155 x 5 175 x 1 185 x 1 225 x f 205 x 1/f - dropped the left at the top. Just fingers holding the bar these days. The thumb has no bite but I can hook the fingers. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 15, 2014 Author Share Posted July 15, 2014 July 14, 2014 Before Supper Crap workout. Feeling good going in and the first few sets then it all went to hell. Got stapled with a weight I was tripling a few months ago. Feel like maybe squatting and pulling on the same day a la Sullivan, having two press days, and a lighter low body day. I got threw off and just quit when I noticed 2 hours had passed and this is all the crap I got done. Pissed. Bow Bar Squat 52 x 4 x 3r 142 x 3 232 x 2 322 x 1 372 x 1 412 x 1 442 x 1 462 x stapled. Fhaak!! Bow Bar Paused Squats 52 x 3 142 x 3 232 x 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 15, 2014 Author Share Posted July 15, 2014 July 14, 2014 Before Supper Crap workout. Feeling good going in and the first few sets then it all went to hell. Got stapled with a weight I was tripling a few months ago. Feel like maybe squatting and pulling on the same day a la Sullivan, having two press days, and a lighter low body day. I got threw off and just quit when I noticed 2 hours had passed and this is all the crap I got done. Pissed. Bow Bar Squat 52 x 4 x 3r 142 x 3 232 x 2 322 x 1 372 x 1 412 x 1 442 x 1 462 x stapled. Fhaak!! Bow Bar Paused Squats 52 x 3 142 x 3 232 x 3 Rethinking this. I need to smarten up and just chalk it up to a shitty workout and not give up on the program. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 15, 2014 Author Share Posted July 15, 2014 July 15, 2014 Noon Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 255 x 1 280 x 2 240 x 8 Dumbbell Row 105e x 12, 12, 10 Front Plate Raise 45 x 3 x 12r JM Press 45 x 8 95 x 8 115 x 8 135 x 3 x 8r I'll do some abs, curls, and maybe club work later. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 17, 2014 Author Share Posted July 17, 2014 July 16, 2014 Before Supper Had to hit this a day early as I've got a bunch of running around to do tomorrow and I probably wouldn't feel like working out when done. Deadlift - reversed my alt grip 135 x 4 x 3r 225 x 3 315 x 1 365 x 9, 8, 10 - last set I TnG'd Leg Ext 85 x 3 x 20r - last set I RP'd the last 8 reps in 3 little sets. Holy crap! Buggered me up for over 5 minutes haha! WI Shrugs 45e x 3 x 12r Chins BW x 5, 7, 7, 6 PB Curls 80 x 8 100 x 3 x 8r DB Wrist Curls w/Manus 90 x 20, 15, 15 Cyplenkov Wrist Curls w/T Handle 22.5 x 3 x 15r Standing Band Crunches Avr- Front, Right Ob, Left Ob x 20r ea Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 18, 2014 Author Share Posted July 18, 2014 July 18, 2014 Noon Holy bodybuilding day. I'll reiterate; if you haven't timed your rest periods in a while give it a try lol! Standing Shoulder Press 45 x 3 x 10r 95 x 5 135 x 12, 10, 7 DB Bench 80 x 10, 8, 6 70 x 8 BB Row 135 x 20, 18, 12 Face pulls MM x 18, 18, 12 OH Dick's Press 65 x 18, 18, 12 Max Contraction Planks x 3 Very strict day, very pumped day! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 22, 2014 Author Share Posted July 22, 2014 July 22, 2014 Before Supper Throwing paused squats back in the mix. Chains ended up being a tad high for my regular squat depth so I just rested on them. Much tougher with a deload like that vs keeping pressured up with the full weight on my back. Bow Bar Pause Squats 52 x 4 x 3r 142 x 3 232 x 2 322 x 3 x 4r Double KB Swings 32k ea x 3 x 10r Trap Bar Shrug w/3ct 234 x 3 x 10r Chins BW +20# x 4, 4, 3, 3, 2 Zottman Curls 35e x 3 x 8r Standing Band Crunch Str x 3 x 10abs/5ea oblique Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 22, 2014 Author Share Posted July 22, 2014 July 22, 2014 Noon Yesterday was a Monday workout. Buggered up my journal page. Shot a video of some JM pressing to see if it's being done right. Got a little sloppy but cleaned it up for the latter sets. Just trying to keep the elbows up and stopping when my elbows won't bend anymore. Bench Press 45 x 3 x 10r 135 x 7 185 x 3 225 x 1 245 x 6, 5, 5 DB Row 105e x 3 x 12r Seated Front Plate Raise 45 x 3 x 15r - RP last set JM Press 45 x 8 95 x 8 115 x 8 135 x 12, 12, 11 http://www.youtube.com/watch?v=8bb9cbJZ8g8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 23, 2014 Author Share Posted July 23, 2014 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2014 Author Share Posted July 24, 2014 July 24, 2014 Noon Taking a crack at some paused deads to work on cleaning up my form. Lots to change. I also tried having my feet straight today and flexing my lats hard down. Still need to make more room for my belly to get flat properly. Deadlift 135 x 3 x 3r 225 x 2 315 x 2 405 x 1 Paused below the knee 455 x 1 475 x 1 495 x 1.5 - got rounded. Should've took more time to get tight. 425 x 4 Leg Ext 90 x 3 x 15r WI Shrug 12ct 45e x 3 x 10r Pull-ups BW x 3, 4, 4, 4, 4, 3, 3 PB Curl 105 x 10, 10, 13 - RP last couple reps on last set Side Bends 106 x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 26, 2014 Author Share Posted July 26, 2014 July 25, 2014 Before Supper Weak as hell but it's just a point in time. Need more snap and to get the bar behind my head more, more consistently. Anyways it felt good. Push Press 45 x 3 x 10r 95 x 2 x 3r 135 x 3 155 x 1 175 x 1 195 x 1 215 x 1 225 x 2 x NL 185 x 6 DB Bench Press 70 x 3 x 12r BB Row 135 x 20, 20, 15 Pull-Aparts M x 25, 25, 20 Close Grip Bench 135 x 15, 12, 9 Max Contraction Planks x 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 27, 2014 Author Share Posted July 27, 2014 July 26, 2014 Afternoon Hitting it a day early since I'll be on the road tomorrow. Very hot and muggy down here plus I'm feeling a bit beat up from the last three days; weights, weights, armwrestling exhibit pulling off and on for about 4 hours, and then some squatting and such today. Pooped. Bow Bar Squat 52 x 4 x 3r 142 x 3 232 x 2 322 x 2 282 x 3 x 10r - liking hitting a heavier set before the work sets. Lightens the load mentally. Double KB Swing 2x32k's x 3 x 12r Trapbar w/FGX lift and holds 234 x 5, 3, 3 - tough after armwrestling I'll leave the chins and curls be. Got hit good enough yesterday. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 29, 2014 Author Share Posted July 29, 2014 July 26, 2014 Noon Wrists are a bit gimped from arm wrestling on Saturday. Feeling nauseous so I didn't do any core work either. Bench Press 45 x 3 x 10r 135 x 5 185 x 3 210 x 4 x 8r DB Row 105 x 4 x 10r Seated Plate Raise 45 x 12, 12, 12, 14 JM Press 135 x 3 x 10r - wrist too gimped Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 31, 2014 Author Share Posted July 31, 2014 July 31, 2014 Before Supper Really working my deadlift form these days. Paused Deads - Below Knee 135 x 2, 2, 2, 3 225 x 2 315 x 2 405 x 2, 3 - drop the weight to keep with the form work 365 x 2 x 4r Bulgarian Split Squat BW x 3 x 12r BB Shrug 315 x 3 x 20r McGill Pull-ups BW x 6 x 1r P Bar Hammer Curl 105 x 4 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 1, 2014 Author Share Posted August 1, 2014 August 1, 2014 Noon The beginning of a exercise challenge Jedd has fired up called #31daysofarms #augustofarms. Biceps, triceps, or both are to be exercised every day of August. I already do at least 4 days plus one arm wrestling day a week so I'll just throw in another two. Should be fun. Still just punching the clock through the summer months. Push Press - Need lots of work 45 x 4 x 8r 95 x 2 x 3r 135 x 3 155 x 3 x 6r Finding my groove on the last set. Probably could've went 12+ easy I think. DB Bench 70e x 4 x 10r BB Row 135 x 4 x 15r Pull-aparts M x 4 x 20r CG Bench - All reps paused and exploded 135 x 4 x 10r My vagina was to hot and sweaty so I stopped there. Wrist is niggled from last weekend yet as well. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 2, 2014 Author Share Posted August 2, 2014 August 2, 2014 Afternoon 2nd day of #31daysofarms #augustofarms. Gimped wrist hurt my left for the gripper work and I left the regular DB wrist curls out for today. Chins BW x 3, 4, 5, 5, 5, 5, 4, 3 Table Top Curl w/FG 70e x 5 x 8r Plate Hammer Curl 25e x 5 x 5r Towel Pronation Curl 35 x 20, 15 Cyplenkov Wrist Curl w/T Handle 22.5 x 3 x 15r Guillotine Gripper 60 x R25/L15 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.