dpc Posted May 2, 2013 Author Share Posted May 2, 2013 5/2/13 Military Press 55x5 70x5 85x3 105x5 115x3 130x2 (prescribed 1) speed bench bar x8 65x3 80x3x12 (all reps done with middle finger on ring. 30 secs between sets, 1 minute every 4th set) jm press barx8 65x8 85x8x2 side raise 20x12x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted May 3, 2013 Author Share Posted May 3, 2013 5/3/13 deadlift 135x3x2 165x2 195x2 225x1 belt 250x1 belt this last set is 35 pounds off my 1 rep pr and ive only pulled off the floor 4 times in a year and a half. good morning barx8 85x8x3 face pull 70x15x4 abs neck harness 20x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted May 6, 2013 Author Share Posted May 6, 2013 5/6/13 squat 65x5 85x5 100x3 120x5 140x3 155x5 (prescribed 1) military press 65x8 85x8 95x8 lying dumbbell extension 20x10x2 25x10 one arm row (pause on ground for second) 40x10 50x10 60x8 75x8 90x15 RH and 90x12 LH Not too happy about this. Since Friday my pinky and ring finger on my left hand has been bothering me. This started bothering me during rowing so this was more of an issue with my hand then it was strength. If I can row 100x10 with my left hand I should be able to row 90x15. Quote Link to comment Share on other sites More sharing options...
dpc Posted May 8, 2013 Author Share Posted May 8, 2013 5/8/13 squat 95x5 110x5 135x3 165x5 190x3 belt 210x2 (prescribed 1) belt leg extension 110x15x4 sitting calf machine 90x12 110x12 130x12 150x12 abs I wanted to say that I do warm up before every workout, I just never type it in because meh whatever. Quote Link to comment Share on other sites More sharing options...
dpc Posted May 11, 2013 Author Share Posted May 11, 2013 5/11/2013 deload military press jm press bar x8 65x8 85x8 95x8 50 total pull ups (different grips) neck raise 20x30x2 my upper body just feels tired so i decided to take it easy today. Quote Link to comment Share on other sites More sharing options...
MattM Posted May 11, 2013 Share Posted May 11, 2013 (edited) 5/8/13 squat 95x5110x5135x3165x5190x3 belt210x2 (prescribed 1) belt leg extension110x15x4 sitting calf machine90x12110x12130x12150x12 abs I wanted to say that I do warm up before every workout, I just never type it in because meh whatever. I used to be more structured with my warmups, but now I usually focus on the hamstrings, hips, and shoulders. I usually get a light pump in the shoulders from all the rotator cuff and raise work and then I'm gtg. The hamstrings are tricky, if they don't cramp when I flex and extend my knee fast then I consider them warm enough haha. Good work all around here man!! Edited May 11, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
dpc Posted May 14, 2013 Author Share Posted May 14, 2013 Yeah I warm up just fine I just don't feel like posting it everytime lol deload rackpull/deadlift day the gym was super busy today so it was hard to work around that. back extensions bodyweightx15x3 shrugs 95x15 135x20x3 face pulls 70x15x4 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted May 16, 2013 Author Share Posted May 16, 2013 5/15/13 deload bench floor press barx10 75x8 105x8 135x4 i wanted to work up to a one rep weight but its very difficult for me to unrack it while doing floor pressing. this last set wasnt too heavy but unracking it hurt my right arm. no point in getting hurt during deload week lying dumbbell extensions 15x15x4 tbar row 25x10 55x10 90x8x2 pec machine 85x10 115x10 neck harness 20x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted May 16, 2013 Author Share Posted May 16, 2013 Oh and I weighed myself after the workout wearing my shorts and shirt. 188 Quote Link to comment Share on other sites More sharing options...
dpc Posted May 16, 2013 Author Share Posted May 16, 2013 5/16/13 deload squat leg press 1 plate x10x2 2 plates x5 3 plates x5 3 plates+25 x5 leg extension 125x10x2 sitting calf raise 25x10 45x10x2 this exercise is more painful for my ankle than others so i might stop it after doing it only this one time. abs done with deload. my body just feels beat up so im a bit worried that i will show particularly in my 5 week where i usually have issues. Quote Link to comment Share on other sites More sharing options...
dpc Posted May 20, 2013 Author Share Posted May 20, 2013 5/19/13 military 60x5 70x5 85x3 95x5 105x5 120x4 (prescribed 5) stupid 5 weeks. i could have gotten the 5th but i would have had used all the energy i had. like i wouldnt have been able to start a 6th if i did it. i made the decision to not do it. im sure ill have no issues with the 3 or 1 week seped bench (grip was with middle finger on power ring) barx10 65x3 85x3x12 tricep pushdown with flat bar 70x20x100 i did 5 wide grip pull ups between each set. neck raise 20x30x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted May 21, 2013 Author Share Posted May 21, 2013 5/21/13 20" rack pull 135x5 165x5 205x3 245x1 belt 285x1 belt the left side of my back was very sore. been golfing a lot lately and that just makes my left side of my back sore. shrugs 135x25x3 good morning barx10 85x8 95x8x2 face pull 70x15x3 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted May 23, 2013 Author Share Posted May 23, 2013 5/23/13 bench 70x5 85x5 100x3 110x5 125x5 145x5 this is the first week i really noticed my bar speed has improved. the first 5 sets really came out fast. lying db extensions 20x15x3 tbar row 45x10 90x6 100x6x2 ive been golfing a lot lately so the left side of my back is sore. because of this i opted to do tbar row instead of db rows since i knew my left side was going to suck. pec fly machine 100x10 115x10x2 neck harness 20x30x2 not sure why, but my neck has been cramping up a lot lately. only the left side though. Quote Link to comment Share on other sites More sharing options...
dpc Posted May 27, 2013 Author Share Posted May 27, 2013 5/26/13 Squat 95x5 120x5 145x3 160x5 180x3 200x5 Abs Calf raises 80 total reps Lifted at my girlfriends today so things were a bit different. Quote Link to comment Share on other sites More sharing options...
MattM Posted May 28, 2013 Share Posted May 28, 2013 5/26/13 Squat 95x5 120x5 145x3 160x5 180x3 200x5 Abs Calf raises 80 total reps Lifted at my girlfriends today so things were a bit different. The famous home gym? Quote Link to comment Share on other sites More sharing options...
dpc Posted May 28, 2013 Author Share Posted May 28, 2013 5/26/13 Squat 95x5 120x5 145x3 160x5 180x3 200x5 Abs Calf raises 80 total reps Lifted at my girlfriends today so things were a bit different. The famous home gym? Yeah. Nice set up, just different and I don't like change. 5/28/13 MIlitary press 60x5 70x5 85x3 100x3 115x3 belt 130x3 belt speed bench (hands in normal bench position) barx8 65x3 85x3x12 jm press (kind of screwed this one up so didnt go so well) 95x8x2 upright row 45x10 65x10x2 neck raises 20x35x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 1, 2013 Author Share Posted June 1, 2013 5/31/2013 20" rack pull 135x5 165x5 195x5 belt 225x5 belt good morning barx8 95x8x4 shrugs 165x15x4 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted June 2, 2013 Author Share Posted June 2, 2013 6/2/13 bench 70x5 85x5 100x3 120x3 135x3 150x3 incline db press (pronated grip) 30x15 40x10 50x6 lying db extension 20x15x2 20x12 seated row with vgrip 90x10 105x10 120x8x2 hammer curls 20x15x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 5, 2013 Author Share Posted June 5, 2013 6/4/13 squat 95x5 115x5 140x3 165x3 185x3 210x3 one leg hamstring curl 30x15x3 standing calf raise 75x12x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 7, 2013 Author Share Posted June 7, 2013 military press 60x5 70x5 85x3 105x5 120x3 135x1 after the above i started to warm up on speed bench and had some weird pain and tingling in my right arm. i hurt my arm golfing yesterday and thoguht it was fine as i never noticed it during the military press. the pain is sort of all over the arm but main in the upper delt and right at my elbow. if i move my arm a certain way my thumb will tingle so i called it a day. no point in getting more hurt. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 10, 2013 Author Share Posted June 10, 2013 deadlift 135x5x3 165x3 195x2 225x1 255x1 this is 5 lbs more than last month so at least its progress.. didnt feel the form today but at least i did better than lats time. shrugs 135x12 165x12 185x12x2 face pulls 70x12x4 abs i had to finsih up before the gym closed. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 11, 2013 Author Share Posted June 11, 2013 6/11/13 bench 70x5 85x5 100x3 125x5 145x3 160x1 so i planned on doing more than one rep on the last set but a little issue occurred. when i was pushing the weight up on my first rep... the guy who was spotting me had sweat from his face drip off of it and drip directly into my eyeball. now i wasnt upset or mad or anything, in fact, it was funny to me. but this through me off enough to rack the weight. speed military press barx3 65x3x9 never really heard about this.. but realized my bar speed was really slow on my last military press day so thought id try this out after benching for awhile. im doing it pretty much the same as i do the speed bench. straight bar pushdowns 80x15x5 hammer strength row machine 25x10 45x10 55x10 65x10 (the weight is for each arm) i was nervous about my right arm/elbow/shoulder so i didnt push anything hard today. i could have done more on the pushdowns and rows but just didnt wanna push it. i also wore a sleeve on my right elbow during the pressing. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 14, 2013 Author Share Posted June 14, 2013 6/14/13 squat 95x5 115x5 140x3 175x5 200x3 220x2 (prescribed 1) leg extension 130x10 145x3 standing calf machine 75x10x3 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted June 18, 2013 Author Share Posted June 18, 2013 6/18/13 i decided not to deload this time around. just dont feel like it and dont think i need to do it every 4th week. with that said, this was a crappy crappy workout but it had to do with my diet the last 3 or 4 days military press 60x5 75x5 90x3 95x5 110x5 125x3 (prescribed 5) not to worried about this as i rarely make my 5 week on mliitary press speed bench (middle finger on power ring) barx10 65x5x2 85x3x8 straight bar tricep pushdown 80x15x4 15 pull ups Quote Link to comment Share on other sites More sharing options...
dpc Posted June 21, 2013 Author Share Posted June 21, 2013 6/20/13 speed squat barx2 95x2 115x2 135x2x8 never done these before. pretty tiring for me 20" rack pull 135x5 185x5 225x3 255x1 285x1 good morning 70x8 95x8x2 shrugs 135x20x3 Quote Link to comment Share on other sites More sharing options...
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