Taman's accountqability/Comback log.
- 06-18-2014, 04:02 PM
- 06-19-2014, 08:53 AM
06-19-2014, 10:40 AM
06-19-2014, 12:54 PM
06-19-2014, 09:59 PM
Due to a weekend getaway starting tomorrow, squeezed my for day split into................4 days (Dunn dunn dunn)
6/18/14 Shoulders and Bi's
Standing OH BB Press (RC warm up then bar, still 3/2/1)
160, 180, 200 (2/1/1 on last wave. Not what I wanted but still better than last week)
Snatch Grip High Raise 125x8/8/7
Seated Alternating OH DB Press 55x12/12, 12/12 (l/r)
High Cable Face Pull 125x12
Seated Alt DB Curl 55x6/6, 5/5 (l/r) starting to think I should drop some weight and tighten up the form on these.
Inside Grip EZ Preachers 105x6/4
Wide Grip BB 90x8/8/4
Cross Body Hammers 30x10/10, 10/10 (l/r)
6/19/14 Squat focused quad and tri's
Back Squat to bench (w/u at 135, 225)
305, 325, 345, 355 (a bit shallow on the multi wave sets at 355, good and deep (for me) on the final single
dropped down to 265x6/4 for burn down with extra depth.
Naut. Leg Extension 95x10, 125x12
Close Grip Bench 225x8/4/6 (had a spotter for the last set)
EZ Crushers 95x12, 115x6
1 Hand OH DB Tricep Extension 35x8/8, 8/8
Straight Bar Cable tri PD 160x12.
Will post up results of my chest work out Monday night.
06-23-2014, 06:58 PM
Had an AWESOME birthday weekend. Took today off work too, but not the gym.
6/23/14 Chest and Bi's
Flat BB Bench (r/c warm up, bar, 135, still 3/2/1 waves)
245/265/285 (Last wave went 2+1 with small assist/2/1.) Not what I was hoping for but still progress.
Inc BB Bench 220x5/4/3 burn down at 180x10
Flat DB Bench - 95'sx7/6
Seated Alt DB Curls (working on form) 40x12/12, 10/10, 10/10 (l/r)
Inside Grip EZ Preacher 105x5/4
Wide Grip BB 90x6/6/6
Cross Body Hammer Curl 35x10/10
Extended Body Cable Crunch 175x40
06-27-2014, 09:31 PM
Have a bit of catching up to do, been busy with wrapping up the end of Little League Season and work.
6/2/14 Rear Chain
Dead (W/U 135, 3/2/1 waves)
265, 315, 345 (2/1/0, hoping to finally nail this next week.)
BO BB row 245x6/6/6
V Bar Pull Down 170x8/7/6
Good Mornings 105x10, 115x10
Hammer Strength Rows (neutral grip) 135/side (plate weight only)x8
06-27-2014, 09:36 PM
Standing OH BB Press (RC warm up, bar, 3/2/1) ****, stuck here
160, 180, 200 2/1/1)
Snatch Grip High Raise 130x6/6/6
Seated Alternating OH DB Press 65x7/7, 7/7
Corner Pivot Plate 1 H Delt Press 90x8/8, 8/8 (l/r)
Cable Face Pull 180x12, 190x12
Seated DB Lat Raise 25'sx10 per side
Hanging Leg Raise 20/10 (straight legged/bent knee)
Taking my last dose of Endosurge tonight. Have to admit that the Mysynergy +ArA+Endosurge was not nearly as effective as MyoSynergy + Ostarine. That's ok, Day one of a 8 week run of that stack starts again tomorrow.
06-28-2014, 11:28 PM
Back Squat to Bench (Warm up 135, 225, still 3/2/1)
315, 335, 355, 365 all reps completed. Dropped to 265 and went max depth 8/6
Leg Press Sled 500x8/8
Close Grip Bench 230x6/6/6
EZ Crusher 115x6/6
1H OH DB Tricep Ext 40x6./6, 6/6 (l/r)
Straight Bar Cable Tri Ext Drop set 150x12-120x8-90x8 (BURN)
06-29-2014, 12:17 AM
06-29-2014, 03:56 PM
06-30-2014, 08:52 PM
6/30/14 Chest and Bi's
Flat Bb Bench (R/C, bar 135 Warm up) 245/265/285 - 2/2/1 Thought for sure I was going to nail it this time, 265 went so easy. Next week the Mk2866 should be in full force, or rather I should start to see some pay off.
Inc BB Bench 225x4/3/2. 185x10 for Burn Down
Inc DB Bench 85'sx8/7
Standing Alt DB Curl 40+(handles are not figured into the overall mass) 12/12, 10/10 (l/r)
EZ Bar Inside Grip Preachers 105x7/5+Partial
Wide Grip BB Curl 90x6/6
Concentration Curl 25'sx8/8, 8/8 (l/r)
Double High Pulley Cable Curl 40x12, 50x12
06-30-2014, 09:29 PM
07-01-2014, 12:53 PM
07-02-2014, 06:43 PM
07-03-2014, 10:26 PM
Have a bit of catching up to do. This has been a frustrating week marked by more apparent plateaus/stalls
7/1/14 Rear Chain Day (will be using to weight+ demarcation as I was at a different gym and had to use the silver "screw down" collars which although I do not
know the weight of are obviously heavier than spring collars.
Deads (warm up at 135, 3/2/1 waves, used a more traditional/narrower stance for the 2 rep sets.
265+/315+/345+ - Failed here altogether, tried like 3 times and could only get about 4-6 inches off the ground, no idea why when I hit this for 2 last week.
BO BB Row 250+ 6/6/5
V Bar Cable PD 175x8/6/5
Good Morning 115x8, 125x6
BO DB Row 100x8/8
Not sure what is up with the DLs. Considering dropping some weight and going back to a more traditional stance. This is frustrating, but we shall persevere.
07-03-2014, 10:31 PM
Standing OH BB Press (r/c and bar for warm up, 3/2/1 waves)
160/180/200 -x1. Something has to change, this is not working. Dropped down to 190, got the 3/2/1, then 150 for 10 as a Burn Down. Will retry 195 for top wave next week.
Snatch Grip High Raise 130x8/8/6
Seated Alt DB Press 65x10/10, 70x6/6 (l/r) There's some progress at least.
Corner Plate 1H Delt Press (plate weight only) 85x10/10, 8/8
Standing Behind Head BB Press (wanted to go for a higher rep range here 95x12, 105x12.
Hit a couple of sets of heavy cable crunches for the ab work.
Everyone have a safe and happy 4th. We will be hitting the squat rack either the 4th or the 5th.
07-03-2014, 11:39 PM
07-07-2014, 10:29 PM
Did hit the squat rack Friday 7/4/14
Back Squat to Bench (w/u 135/225)
Waves at 325, 345, only hit one rep at 365 and a neg, but was very pleased because I hit very good depth with both attempts.
Dropped down to 275,max depth 6/6
Front Squat 145x8/4 (got a bit off balance, racked it)
Close Grip Bench 230x6/6/5 (may have had another rep or two but I was "all alone in the danger zone", played it safe.
EZ Crusher 115x6/6
Standing OH 1 H DB Tri Ext (slow reps, went left to right to left to right with the only break was when the other side was working, sick pump) 12/12, 9/9
07-07-2014, 10:35 PM
7/7/14 Chest and Bi's FINALLY, A Break through on the bench plateau! Read an article that indicated that I may be doing this bass ackwards, that my waves should be reps of 1/2/3, which given the theory of priming the CNS makes sense to me. Any one got any feed back on that?
BB Bench (R/C bar, 135 w/u, 3/2/1)
245, 265, 285 * all reps completed
Inc BB Bench 225x5/4/3, dropped down to 185 for 9+ a partial, good burn
Flat Bench DB Press 95'sx8/5
Seated alt DB Curl 45x10/10, 10/10 (l/r)
Inside EZ Grip Preachers (went with 95 trying to get more reps) 12/7/5
Wide Grip BB Curl 2 drop sets at 90/70/50x5/4/4 then 3/3/5.
07-08-2014, 09:29 AM
07-08-2014, 09:11 PM
07-09-2014, 11:32 AM
07-10-2014, 09:31 PM
7/8/14 Rear chain
Reworked form on my DL's, brought the feet in a bit and back to a more traditional outside the knees as opposed to a sumo grip. As such, I dropped a bit of weight as I get used to this. 245/295/325 Hit the all
BO BB Row 250x6/5/5
V bar cable Pull Down 180x8/7/5
Good Mornings 125x8, 135x6
Hammer Strength Row 135/side, plate weight only, Neutral Grip 8/6
Standing OH BB Press (RC warm up, bar, 3/2/1 waves)
155/175/195 all reps completed, not going to bump this till 195 feels a bit easier
Snatch Grip High Pull 135x6/6/5
Seated Alternating OH DB Press 70'sx8/8, 6/6 (l/r)
Corner Plate 1 H Delt Press (plate weight only) 90x8/8, 8/8 (l./r)
Cable Face Pull 170x12/12
Hit some hanging leg raises and cable crunches for the abs.
07-11-2014, 09:29 AM
07-12-2014, 08:47 PM
Back Squat to Bench (Dropped a bit of weight to continue my pursuit of better depth, Warm up at 135, 225, still 3/2/1)
305/325/245/355 Hit all, dropped to 275 extra deepx5
Front Squat 155x6/6
Close Grip Bench 230x8/6/6 (time to bump these)
EZ Crusher 115x8/6, 105x12
1H OH DB Exten. 30x10/10, 9/9
Strgt Bar Cab;e Push Dwn (Drop Set) 160-130-100
x11 x7 x10
On another note, I found the article that I read about the wave/ladder training and found I have indeed been doing this backwards..starting next week we are going 1/2/3 LOL
07-16-2014, 09:49 PM
Crisis stuff at work interfered with Monday so we picked up with rear chain day on Tuesday.
Deads (warm up at 135, proper wave progression of 1/2/3 now, also added another wave in to help better prime the CNS for the work wave)
245, 275, 305/335 all completed, getting more used to conventional style deads.
BO B Row 250x6/6/6
RDL 6/4 (starting to feel stuck on these and the rows)
V Bar Cable Pull Down 190x8/5/5
Good Mornings 135x8, 145x6
BO DB Row 110x8/8, 6/6 (l/r)
Am happy with the progress on the re-worked deads thus far. Every thing else felt kind of stagnant.
07-17-2014, 04:19 PM
07-17-2014, 09:04 PM
Flat Bench BB Press (R/C warm up, bar, 135, waves of 1/2/3) Like Tuesday, I wanted to hit 3 waves of 1/2/3 reps before I hit my heaviest one, Maybe it was the shorter rests because I was in a rush or just a new stimulus but I completed waves at w230 and 250. 270 went 1/2/2 so did not even try 290 like I planned. Hoping my chest will take this new approach and decide we need to adapt. New week I plan on making my top set 275 and go from there, which is crazy considering I hit 285 for3/2/1 last week.
Inc BB 225x5/4/3, burn down set at 185x10 (stuck her too)
In DB 85's x 9/7 (at least there is some progress here.
07-18-2014, 09:56 PM
7/18/14 Quads/Tri's Started out with some triceps work first because the power rack was busy. Hey Jackass, I don't mind sharing but put your damn phone away!
Close Grip Bench 235x8/6/5
EZ Crusher 120x6/6/6
Back Squat to bench (warm up at 135/225, started a little lower than last week given last nights disappointing bench results but was happy with the ongoing depth improvement) 295/315/335/355 Dropped down to 275x6/5
Front Squat 165x6/5
Back to finish the triceps:
Standing OH 1H DB Ext 35+ 10/10, 10/10 (l/r)
Straight bar cable ext. 170x12/12
Delts and biceps tomorrow.
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