Max Effort Lift Log

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  1. 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.


  2. subd bud!
    SFW and GFH
    •   
       


  3. sub a dub dub!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  4. I'll be popping by to see how things are going!

  5. 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

  6. subbed! Good luck :bruce3:
    “We are what we repeatedly do. Therefore, e****lence is not an act, but a habit.”

  7. lookn good man! keep up the good work!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  8. 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

  9. 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    

  10. show off....
    btw...
    my log is better. I have pics of chicks. not just dudes.
    SFW and GFH
    •   
       


  11. 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!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  12. 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
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  13. 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

  14. 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?

  15. 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

  16. 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
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  17. i love lifting with music and without music. depends on what mood im in.
    SFW and GFH

  18. 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.

  19. 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!!!

  20. IMO the most important supplement!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  21. thanks guys, i'll keep that in mind.






    metallica -- day that never comes. listen to it, love it.

  22. sometimes listening to music makes me sick if im pushing really hard. I gotta take the head phones off sometimes
    SFW and GFH

  23. I think you are the first person Ive ever heard that from
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  24. 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

  25. 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?

  26. 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!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  27. 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

  28. so i have a question: what everyone's take on stretching prior to lifting? worth it or not so much?

  29. 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.

  30. SFW and GFH
  

  
 

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