dpc Posted February 16, 2013 Author Share Posted February 16, 2013 Felt the same as before lol. I won't submit to your questioning on whether or not you were right. 2/15/13 I went in today and just did some tri's and abs. Nothing crazy, just some tri's and abs and then I went in the pool and ran, as my calf was really sore still from doing the calf raises a few days ago (today I can't even feel it at all in my calf so I'm all good.) 2/16/13 Rack pull (20 inch pin, but I stood on a 4 inch box so it was about 16 inchs high) bar x5 95 x5 115 x5 135 x3 160 x3 belt 185 x1 belt 200 x1 belt Went better than last week, so can't complain. one arm db row (i set the weight on the floor after each rep and paused for a second so there was no momentum) 30 x10 45 x10 60 x10 75 x10 back extensions 15 bodyweight 25 lbs 2x15 prowler push 90 lbs for 6 sets of 43 yards each was asked today if i was a personal trainer. im turning into MattM and it feels dirty. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 17, 2013 Share Posted February 17, 2013 Laughed to tears just now hahaha. It's a dirty thing isn't it? 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted February 18, 2013 Author Share Posted February 18, 2013 2/18/13 Bench Press 60 x5 75 x5 95 x3 105 x3 120 x3 135 x3 (prescribed 3) db incline press 25 x12 35 x12 45 x12 chest fly machine 70 x10 80x10x4 v-bar pulldown 85 x10 100x10x4 30 total pull ups la fitness moment of the day: there are a group of bros who lift together. today they were squatting. this guy was going to max out on squat so he started joking around and put on his sunglasses (to go with his spikey hair and matching outfit), then while he was squatting, his friend jokingly put a red caution strobe light around the squat rack as in "caution, heavy weights being moved here" final squat weight: 265x1 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 19, 2013 Share Posted February 19, 2013 I told that story to some people at work, everybody loved it unless its an overhead squat thats ridiculous! 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted February 21, 2013 Author Share Posted February 21, 2013 2/21/13 squat 85x5 100 x5 120x3 140x3 160x3 belt 180x3 belt absolutely horrible today. everything felt wrong. my set up felt weird, my back felt weird, my legs lacked power. i got through every set but i just felt uncoordinated and unathletic. one legged leg curl 25x15x3 horrible once again. felt weaker than last week standing calf raise machine 60x10x3 felt fine abs prowler push 45 lbs 90 lbs 135 lbs 180 lbs one run with each, each one was 43ish yards. wanted to do another one but the last set just killed my quads. i could barely get it to the end on thatl ast set. notes: just a bad day today. i had a weird morning. it wasnt a bad morning, just an unusual morning for me for when i work out. i woke up, ate, and then an hour later learned i was going to the gym in 40 minutes, so i ate again and went. if i didnt eat again i wouldnt of had the energy. so im goign to chalk this bad day up to just an awkward few hours before the gym. but i did everything i wanted to. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 22, 2013 Share Posted February 22, 2013 That's ok to have day's like this man. Sorry it was a rough one, but great job making it through!!! Quote Link to comment Share on other sites More sharing options...
dpc Posted February 22, 2013 Author Share Posted February 22, 2013 2/22/13 abs prowler push 90 lbs 135 lbs 180 lbs 180 lbs 135 lbs each push for 43ish yards went into the pool and then ran in the pool. i like that, it doesnt bother your legs at all and i just like being in the watre so its mentally relaxing checked my weight after the prowler push. weighed just under 180 with my shorts on Quote Link to comment Share on other sites More sharing options...
dpc Posted February 24, 2013 Author Share Posted February 24, 2013 2/24/13 military press 50 x5 65 x5 75 x3 95 x5 110 x3 belt 120 x2 belt the last set felt really good. the weight came off the bottom with speed and ease, and then it was just a nice push through the rest of the lift. happy because the 110x3 felt horrible. maybe i need more rest. i rested a good 4 minutes before that last set upright row 45x12x3 barbell shrugs 135x10 165x10 185x10x2 front db raise (i did them for two reps on one arm, switch arms, two reps, then switch back and forth until i hit 12 reps for each arm) 20x12x3 22 total pull ups abs notes: for some reason, my back has felt really tight the last few days. not sore, not hurt, just tight. in actually loosened up once i did planks at teh end of the workout Quote Link to comment Share on other sites More sharing options...
MattM Posted February 24, 2013 Share Posted February 24, 2013 Nice press! Quote Link to comment Share on other sites More sharing options...
dpc Posted February 25, 2013 Author Share Posted February 25, 2013 Thanks Matt 2/25/2013 Rack pull 20" 115 x5 135 x5 165 x5 195 x2 215 x1 225 x1 Weight PR (yes matt, im going to start labeling my pr's. but only true ones, not "pr since i did my real pr two years ago ) db row (pause for half a second after each rep with weight on floor) 35 x10 50 x10 65 x10 80 x10 weight pr 90 x8 even better weight pr extremely happy about this. i couldnt get to 10 reps because my hands were sweaty and slipping. if i had chalk and/or my hands weren't all wet, i would have gotten it. im very happy my grip was easily holding the weight with no issues (except the sweat) face pull 60x20x4 prowler push 90 lbs 5x at 43ish yards each i can tell the prowler is really working. two weeks ago this would of had me dead, but today i was doing it and was alright. i just didnt wanna push it since my back was a bit sore Quote Link to comment Share on other sites More sharing options...
dpc Posted February 28, 2013 Author Share Posted February 28, 2013 2/27/13 Bench 60x5 75x5 95x3 115x5 130x3 145x4 (prescribed 1 rep) i think im going to need a lift off from now on. i bareeeely got this off the rack and struggled to get it in place, but once it was in place, it went perfect. couldnt be happier about it. floor press 95x10 115x10 125x8 just tired from maxing out on bench press v-bar pulldown 100x10x4 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted February 28, 2013 Author Share Posted February 28, 2013 Oh and idk why I can't edit my previous message but I also did 22 total wide grip pull ups. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 28, 2013 Share Posted February 28, 2013 If you take too long to edit it'll remove the option I think. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 1, 2013 Author Share Posted March 1, 2013 3/1/13 Squat 85x5 100x5 120x3 150x5 belt 170x3 belt 190x5 (prescribed 1 reps) belt squat was a billion times better than last week. single leg leg curl 30x12x4 Standing calf raise machine 75x12x4 Prowler 90 lbs, 5x at 43ish yards each Quote Link to comment Share on other sites More sharing options...
dpc Posted March 4, 2013 Author Share Posted March 4, 2013 3/4/13 Miltary Press deload One arm db press 25x10 40x10 40x8x2 Speed bench press 85x3x12 (thats twelve sets of 3 reps) Never tried this before so I thoguht I would today. Rested about 30 seconds between each set, except every 3rd set I'd rest a minute or two. I'd lift the bar as fast as I could (which wasn't that fast) Upright row 45x12x4 db front raise 20x10x4 notes: worked out at my girlfriends house today as im visiting her for the weekend. her dad has a nice set up with a bench, squat rack, high pulley and low pulley machine, all sorts of attachments for the pulleys, olympic weights, build your own dumbbells, incline/flat bench, preacher curl set up, leg curl/extension bench and more Quote Link to comment Share on other sites More sharing options...
MattM Posted March 5, 2013 Share Posted March 5, 2013 I remember you telling me about her dad, haha. That's a nice set-up!! Quote Link to comment Share on other sites More sharing options...
dpc Posted March 6, 2013 Author Share Posted March 6, 2013 3/5/13 Deload Rack pull 20" 95x5 125x5 155x5 175x5x2 it's deload week so i didnt wanna go too heavy. i wanted to go as heavy as possible without using a belt back extensions 3x20 bodyweight one legged leg curl 30x12x3 face pulls 60x20x5 Neck harness 10x30x2 never used the neck harness until today. i liked it a lot, and can use mroe weight, but it makes me really dizzy. even now im still dizzy from it. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 8, 2013 Author Share Posted March 8, 2013 3/7/13 DB flat bench 25x10 35x10 45x10x2 absolutely hate this exercise. just hate getting into it and then doing it. and i suck at it. fly machine 85x10x4 db row (touch floor with weight between each rep and pause for half a second) 40x10 55x10 75x15x2 rep and volume pr nearly felt like i was gonna die after this. hands were tingling, light headed, and breathing like i just ran up 1000 stairs narrow grip bench press barx10 85x10x3 never actually done this before. really struggled with it due to the fact that my biceps and forearms felt tight as hell when the bar was coming closer to my chest neckharness 15x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 9, 2013 Author Share Posted March 9, 2013 3/8/13 Deload squat leg press 2 plates x10 4 plates x10 6 plates x5x2 leg extension 75x10 90x20x2 adduction worked up to a set of 235x12 abduction 135x10x3 abs Wanted to try out the adduction and abduction machines to see if I like them. Also did 3 sets of very wide grip bench press with just the bar just to warm up m chest a bit. it's pretty sore from yesterday. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 11, 2013 Author Share Posted March 11, 2013 3/11/13 Military Press 55x5 65x5 80x3 85x5 100x5 belt 115x5 belt boom! couldnt do 110x5 last month. im taking much longer breaks and i think its helping. i knew after one rep i had it. speed bench press barx5 85x3x12 rest 30 seconds between each set.. after ever 3rd set id take a little bit of a longer rest side raises 15x12 20x12x2 weight and rep pr 30 total pull ups neck raise 15x30x2 weight about 184 with shorts on Quote Link to comment Share on other sites More sharing options...
MattM Posted March 11, 2013 Share Posted March 11, 2013 Aw snap! I think you could rep 135 on your 'one' day no problem! Quote Link to comment Share on other sites More sharing options...
dpc Posted March 13, 2013 Author Share Posted March 13, 2013 3/12/13 Just did some tricep stuff today close grip bench barx10 75 x8 95 x8 115x8x2 straight bar extensions 60x10 70x10x4 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 14, 2013 Author Share Posted March 14, 2013 3/14/13 Rack pull 16" 115 x5 135x3 165 x3 195 x3 210 x3 One leg leg curl 40x10x3 back extensions 20x3 Face pulls 60x20 70x20x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 16, 2013 Author Share Posted March 16, 2013 3/16/13 Bench bench 65x5 80x5 95x3 105x5 120x5 135x5 db incline press 30x12 45x10x2 volume pr tate press 20x12 25x12x2 db row (touch ground) 45x10 60x10 75x10 90x10 rep pr neck raise 15x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 18, 2013 Author Share Posted March 18, 2013 3/17/13 squat 85x5 105x5 135x3 145x5 160x5 belt 180x5 belt walking lunges (bodyweight) 3x10 each leg this was really hard. i think my ankle doesnt like these and my balance is crap. seated calf machine 90x21x3 (i would do 7 reps of normal, then 7 reps with toes pointed in, then 7 reps toes pointed out) abs Quote Link to comment Share on other sites More sharing options...
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