Max Effort Lift Log

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    Max Effort Lift Log


    OK. Doing a max effort lift, a little modified from DiFranco's. I'll be posting my lifts to track my progress.

    A little about me to start:
    Age: 19
    Height: 5'10"
    Weight: 137lbs, Goal: 150lbs
    Been lifting for the past 4 weeks on this plan.

    Supp Schedule:

    ADAM during lunch
    Ragnarok 20 mins before lift
    eXtend during workout
    Whey protein after lift and in the morning

    will upload pics later

    Mon 9/22/08
    Max Effort Upper Body
    ---------------------
    Bench Press:
    Bar x 20
    115 x 10
    135 x 5
    155 x 5
    165 x 2
    175 x .5

    DB Bench Press
    50's x 5
    55's x 5
    60's x 5
    55's x 5

    BB Bentover Row
    Bar x 15
    95 x 7
    115 x 7
    135 x 7

    Tricep Pushdowns, Straight Bar
    4 x 15 at 35, 50, 57.5, 57.5

    BB Shrugs
    Bar x 15
    135 x 10
    135 x 10
    185 x 10
    185 x 10

    Notes: I felt really solid on the bench, was able to push past previous max of 155 with relative ease.

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    subd bud!
    SFW and GFH
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    sub a dub dub!
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    I'll be popping by to see how things are going!
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    Lift log

    Wed 9/24/08
    Lower Body
    ----------
    Squat:
    Bar x 15
    95 x 10
    115 x 10
    135 x 5
    155 x 5
    175 x 5
    195 x 5
    215 x 1 <-- new Max

    Rack Pulls:
    Bar x 15
    135 x 5
    155 x 5
    175 x 5
    195 x 5
    215 x 5
    235 x 5
    255 x 5
    275 x 3 <-- new Max

    Ham Curls:
    48 x 10
    60 x 7
    60 x 8

    Core:
    2 sets 20 bicycles/grinders
    2 sets 6 inches
    1 set throwdowns
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    subbed! Good luck :bruce3:
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
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    lookn good man! keep up the good work!
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    Lift log

    Thurs 9/25/08
    Upper Body
    ----------
    Wide Grip Bench:
    Bar x 20
    115 x 10
    135 x 10
    155 x 4

    Lat Pulldowns:
    90 x 10
    180 x 10
    205 x 2
    180 x 5

    Weighted Dips:
    90 x 10
    110 x 10
    130 x 10

    Side Raises:
    15 x 10
    17.5 x 10
    20 x 10

    Tricep Pulldowns / Curls alternating:
    30 x 16 | 20 x 12
    35 x 8 | 30 x 8
    50 x 8 | 35 x 8
    65 x 6 | 42.5 x 8

    Face pulls:
    4 sets 8 reps

    Core workout:
    1 set supines, front, left side, right side
    2 sets 6 inches
    2 sets grinders
    1 set throwdowns
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    Pics, 4 weeks in. But it'll give a good starting point for reference for at the end of 12 weeks or so. for reference, these were taken about 4 hours the lower body workout.
    Attached Images Attached Images    
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    show off....
    btw...
    my log is better. I have pics of chicks. not just dudes.
    SFW and GFH
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    Id say your back is your major strong point here. You have great potential for putting on some major mass man! Keep up the hard work!
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    Quote Originally Posted by Inarius View Post
    show off....
    btw...
    my log is better. I have pics of chicks. not just dudes.
    You know you took those pics for him bahaha
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    Quote Originally Posted by metroba View Post
    You know you took those pics for him bahaha
    haha yeah....
    thats my room and my shaker in the background lol.
    SFW and GFH
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    I have a question: does psychological mindset affect lifting performance? i.e. does being sad or mad or happy have any effect on how well you perform in the gym?
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    Quote Originally Posted by orbitron3000 View Post
    I have a question: does psychological mindset affect lifting performance? i.e. does being sad or mad or happy have any effect on how well you perform in the gym?
    simple answer. yes.
    SFW and GFH
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    Abso-fucking-lutely bro! Thats why some people listen to music that causes rage! such as metal! I go the gym listening to something that gets my blood boiling. Maybe even think about something that makes me very mad! And I take out all that rage on the weights! Its very therapeutic! Now if you are down on yourself or sad it could fkuck up your workout big time. If you are hungover - well forget about it. But yeah most lifters psych themselves up and just fill themselves with rage and aggression to get more out their workout. What kind of music you into? please say metal
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    i love lifting with music and without music. depends on what mood im in.
    SFW and GFH
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    Quote Originally Posted by metroba View Post
    What kind of music you into? please say metal
    haha yea i got a lot of metal that i listen to. generally you can't go wrong with rock -- classic, progressive, metal they're all good. my fav is definitely metallica, grew up playin their stuff.
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    when I'm seriously lifting, I just put my headphones on and go handle business! even if I'm lifting with someone, I put my headphones on during my sets. music is my favorite supplement!!!
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    IMO the most important supplement!
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    thanks guys, i'll keep that in mind.






    metallica -- day that never comes. listen to it, love it.
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    sometimes listening to music makes me sick if im pushing really hard. I gotta take the head phones off sometimes
    SFW and GFH
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    I think you are the first person Ive ever heard that from
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    Lift log

    Mon 9/29/08
    Upper Body
    ----------
    Wide grip bench:
    Bar x 15
    115 x 10
    135 x 10
    155 x 5
    160 x 3
    160 x 2

    Pushups:
    No weight x 20
    35 lbs x 7
    35 lbs x 8

    Rev DB Flies:
    12.5 x 12
    15 x 10
    17.5 x 10
    20 x 11

    One arm tricep pulldowns
    20 x 12 --> after 6 reps, alternate grip
    20 x 10 --> after 5 reps, alternate grip
    17.5 x 10 --> after 5 reps, alternate grip

    Low cable rows:
    70 x 8
    100 x 8
    120 x 8

    Pec Flies:
    4 sets of 8
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    i dont think i've ever had that problem...

    just outta curiosity, what your favorite kind of music to listen to while moving some weight?
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    Fast fast metal with chaotic screaming! just my taste in music. But the workout looks good man! And weighted pushups ftw buddy! Thats what I like to see!
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    Quote Originally Posted by orbitron3000 View Post
    i dont think i've ever had that problem...

    just outta curiosity, what your favorite kind of music to listen to while moving some weight?
    ill hook u up son.
    SFW and GFH
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    so i have a question: what everyone's take on stretching prior to lifting? worth it or not so much?
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    Lift log

    Wednesday 10/1
    Lower Body
    ----------
    Squat:
    Bar x 15
    135 x 10
    185 x 5
    185 x 5

    Dead Lift:
    Bar x 15
    135 x 5
    185 x 5
    225 x 3
    225 x 3

    Leg Curls:
    75 x 10
    90 x 10
    105 x 10

    Rough day. Legs felt terrible.
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    SFW and GFH
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    Do you guys train together?

    Nice workout man! Keep it up!
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    Quote Originally Posted by metroba View Post
    Do you guys train together?

    Nice workout man! Keep it up!
    yeah we do...
    Here's an update for Ryan...
    He ate some bad seafood on friday night and hasnt been feeling well all weekend. We'll be lifting and playing football tomorrow so Ill be sure he gets an update here as soon as possible.
    SFW and GFH
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    heyya yea. seafood food poisoning from a place that is apparently run by high school dropouts who don't really care what kind of food they serve...i'll spare the details but i will say that it was NOT a fun night from about 3 until 8, and the next day was equally uncomfortable.
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    so I was looking at the pics i posted, and decided that i want to develop my lower chest some...a lot. so i'm thinking, just off the top of my head, that decline bench would do the trick pretty well. any other workouts to build/define the lower chest?
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    Quote Originally Posted by orbitron3000 View Post
    so I was looking at the pics i posted, and decided that i want to develop my lower chest some...a lot. so i'm thinking, just off the top of my head, that decline bench would do the trick pretty well. any other workouts to build/define the lower chest?
    decline flies
    SFW and GFH
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    Lift log

    Sun 10/5/08
    Upper Body
    ----------
    Rack Press:
    Bar x 15
    115 x 10
    155 x 5
    175 x 3 (assisted)
    155 x 5 (assisted)
    135 x 5 (unassisted)

    DB Press:
    45 x 15
    45 x 12
    45 x 10
    45 x 10

    Low cable Rows:
    70 x 10
    100 x 8
    120 x 8
    140 x 8

    Scarecrows:
    5 (each arm) x 10
    7.5 x 7
    10 x 5

    Shrugs
    Bar x 15
    135 x 10
    185 x 8
    185 x 7
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    Agree Decline bench and flys would focus more on lower chest.
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    Lift log

    Friday 10/10/08
    Upper Body
    ----------
    Flat Bench
    Bar x 20
    115 x 10
    135 x 8
    135 x 6
    115 x 10

    Arnold Press
    25 x 15
    30 x 10
    30 x 8
    30 x 6

    Seated Cable Row
    70 x 10
    85 x 8
    100 x 8
    120 x 5
    140 x 4

    Decline Bench
    Bar x 15
    95 x 10
    115 x 10
    135 x 6
    135 x 5

    Tri Pulldowns Superset with Cable Curls
    57.5 x 3 | 57.5 x 3
    57.5 x 3 | 57.5 x 3
    57.5 x 3 | 57.5 x 3
    50 x 5 | 50 x 5
    50 x 5 | 50 x 5
    50 x 5 | 50 x 5
    42.5 x 7 | 42.5 x 5
    42.5 x 7 | 42.5 x 5
    42.5 x 7 | 42.5 x 5
    35 x 9 | 35 x 7
    35 x 9 | 35 x 7
    35 x 9 | 35 x 7

    decline felt great. i could feel my chest being worked during after a little after the lift. after doing the arm supersets, my arms felt really pumped. good lift today.
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    glad to see you are back in the game bud.
    Linear periodization starting on monday!
    SFW and GFH
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    food poisoning and extreme lack of motivation'll kill ya. felt good to get my skinny arse back in the gym and move some weights.
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