Linear Periodization Log - AnabolicMinds.com

Linear Periodization Log

Page 1 of 2 12 Last
  1. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Linear Periodization Log


    new workout means new thread.

    a little about myself:
    Height 5'10"
    Weight ~137lbs (will get accurate reading this weekend and that'll change)


    Max Bench 165 Goal 185-190
    Max Squat 200 Goal 250
    Max Deadlift 225 Goal 275

    I should mention that my overall goal with weight training is to gain weight, and preferably reach 150lbs.

    started the new workout schedule yesterday on legs. here's the log from monday:

    Lift log

    Monday 10/13/08
    Legs
    ----
    Squat
    Bar x 10
    95 x 10
    115 x 10
    135 x 10
    155 x 10
    155 x 10

    Leg Press
    200 x 10
    200 x 10
    160 x 12
    160 x 12

    Leg Curls
    60 x 10
    60 x 10
    48 x 12
    48 x 12

    Leg Extensions
    105 x 10
    105 x 10
    90 x 12
    90 x 12


    did chest today, and i'm gonna feel it tomorrow. mm gotta love it.


    Lift Log

    Tuesday 10/14/08
    Chest/Arms
    -----------
    Flat Bench
    Bar x 20
    95 x 10
    115 x 10
    135 x 7
    135 x 4

    Incline Bench
    Bar x 15
    65 x 10
    85 x 8
    85 x 7

    Bar Curls
    Bar x 20
    35 x 10
    45 x 10

    21's (Curls)
    55 x 21
    55 x 21
    45 x 21

    DB Curls
    17.5 x 8
    10 x 8

    Decline Bench
    Bar x 10
    95 x 10
    115 x 10
    115 x 7

    pictures in a bit.

  2. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Pics


    Here are some pics for starting the workout, taken about 10 minutes after chest/arms workout.

    it may be just pumped after-workout muscles, but i think i may have gotten some improvement on my lower chest. more decline!
    Attached Images Attached Images      
  3. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    i mentioned this little experiment that i'm running in my Max Effort Thread. So far, two days in, I have noticed a marked difference in the amount of food that I feel like i am able to consume solely by consuming more water. I am confident that I will be able to gain weight at least a little easier over the next 10 weeks or so if i drink more water.
    •   
       

  4. Board Supporter
    metroba's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    May 2007
    Posts
    11,064
    Rep Power
    371114

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Holy sh1t bro! Shoulders are awesome! Ripped like mofugger! Very good base man!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
  5. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Work log

    Thursday 10/15/08

    Back Day
    --------
    Dead lift:
    135 x 10
    185 x 5
    205 x 5
    225 x 5
    275 x 2

    Speed Dead lift:
    185 (8 sets of 3)

    Underhand Lat Pulls superset with Cable Rows
    70 x 8 | 70 x 8
    85 x 8 | 85 x 8
    100 x 8 | 100 x 8
    120 x 8 | 120 x 8
  6. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log

    Tuesday 10/21/08
    Legs / Arms
    -----------
    Squat
    Bar x 10
    105 x 10
    125 x 10
    145 x 10
    165 x 10
    165 x 10
    185 x 8
    185 x 5

    EZ Bar Curls
    Bar x 10
    50 x 5
    45 x 10
    40 x 15
    35 x 20

    Leg Press
    260 x 10 x 4 (oh man, these were rough, felt like i was about to puke after these...)

    DB Curls
    25 x 6 x 2
    25 x 12 x 2

    Rope Curls
    25 x 10
    30 x 10
    35 x 10 | superset with 1 set of neutral grip pullups
    35 x 10

    Conc Curls
    20 x 8
    20 x 8
    17.5 x 8


    all i can say is, i'm feelin big. really happy about puttin up 185 over 10x on squat. i'm gonna be feelin though....
  7. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    got a $20 scale from walmart last night, so i'll be keeping a rough record of my weight. its obviously not going to be the most accurate scale, but it'll have a pretty close estimate.

    current weight: 139.2
    goal: 150

    gettin there. slowly, but surely.
  8. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17438

    Reputation

    subn in
    SFW and GFH
  9. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Quote Originally Posted by Inarius View Post
    subn in

    welcome aboard.
  10. Board Supporter
    metroba's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    May 2007
    Posts
    11,064
    Rep Power
    371114

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Lookn good bro
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
  11. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift Log Wednesday 10/23/2008

    Weight after lifting: 138.2lbs

    Back day
    --------
    Deadlift
    135 x 8
    225 x 5
    245 x 4
    255 x 3

    Speed Deadlifts
    225 x 3 x 3

    Bent over Rows
    Bar x 10
    95 x 10
    135 x 5
    135 x 5

    Underhand Lat Pulldowns
    70 x 8
    100 x 8
    140 x 8
    160 x 8

    Good morning Raises
    no weight x 20
    35 lbs x 10 x 2

    Decline Ab Curls
    no weight x 10
    25 x 10
    35 x 10 x 2

    Cable Ab Crunches
    35 x 12
    ~50 x 15
    ~65 x 12 can't remember the exact weight for these two, but i'm pretty sure it was around there.

    Side dips
    45lbs x 10 x 2 sets
  12. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Thursday 10/23/08

    Weight after workout: 139.0 lbs

    Upper Body
    ----------
    Bench
    Bar x 15
    135 x 5
    135 x 5
    145 x 10
    145 x 6

    Shoulder Press
    Bar x 10
    55 x 10
    65 x 4
    65 x 4
    (DB Press)
    27.5 x 6

    DB Side Raises Superset with DB Front Raises
    15 x 10 | 15 x 10
    15 x 10 | 15 x 10
    15 x 10 | 15 x 10

    Shrugs (on lever machine)
    115 x 10
    205 x 10
    205 x 6

    Tricep Pulldowns with EZ Bar
    30 x 10
    42.5 x 10
    65 x 10

    Underhand Tricep Pulldowns with EZ Bar
    30 x 10
    42.5 x 10
    65 x 5

    Behind the neck Tricep Pulls
    30 x 10
    42.5 x 2 | 25 x 6
    25 x 5

    Decline Bench
    Bar x 10
    95 x 8
    115 x 8
    135 x 1


    this workout burned. my shoulders were hurting so bad while we did shoulder press and side/front raises. but all through the lift i felt awesome. impressed that i was able to push 145 16x on bench. this is a definite improvement over last week where i could not even push 135 15x. plan to increase bench 10lbs every week or so until right around winter break from school, hoping to get up around 200lbs by the end of the semester. would like to break 200 by christmas -- that'd be a nice xmas present for myself.
  13. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Saturday 10/25/08

    Weight: 137.6

    Arms
    ----
    EZ Bar Curls
    45 x 10
    65 x 5
    75 x 3 <-- PR!!
    65 x 5
    45 x 7
    35 x 8

    Incline DB Curls
    10 x 8
    15 x 7
    20 x 6
    25 x 5
    25 x 4

    Behind neck Tricep Pulls
    25 x 10
    35 x 10
    50 x 8

    Preacher Curls
    45 x 10
    65 x 3
    55 x 7
    45 x 6

    Tricep Pulldowns Superset with EZ Bar Cable Curls
    65 x 3 | 65 x 0 \
    65 x 3 | 65 x 0 > I didn't do biceps until i got to 50 lbs
    65 x 3 | 65 x 0 /
    57.5 x 5 | 57.5 x 0
    57.5 x 5 | 57.5 x 0
    57.5 x 5 | 57.5 x 0
    50 x 7 | 50 x 3
    50 x 7 | 50 x 3
    50 x 7 | 50 x 3
    42.5 x 9 | 42.5 x 5
    42.5 x 9 | 42.5 x 5
    42.5 x 9 | 42.5 x 5

    oh this was an awesome lift today. had to blow off some steam and i decided to rip my arms to pieces.
  14. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Monday 10/27/08

    Weight: 138.0lbs

    Legs
    ----
    Squat:
    Bar x 10
    105 x 10
    125 x 10
    145 x 10
    165 x 8
    195 x 5
    195 x 5 <-- PR!

    One Leg Leg Press
    100 x 10
    120 x 10
    140 x 10
    160 x 10
    180 x 10

    Leg Extensions
    60 x 10
    95 x 10
    95 x 10

    Leg Curls
    60 x 12 x 4


    its a new day -- first day i was able to squat that much weight with no bar pad. new supp schedule comin soon.
  15. Board Supporter
    metroba's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    May 2007
    Posts
    11,064
    Rep Power
    371114

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Puttin up a some good numbers bro! Damn
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
  16. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Quote Originally Posted by metroba View Post
    Puttin up a some good numbers bro! Damn

    thanks, man. past two days at the gym have just felt really solid. i feel like i'm pushing hard on every lift. i won't let you guys down, and i sure as $*&! won't let myself down.

    cheers.
  17. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    new supps on their way, hopefully here by wednesday or thursday. i'm gonna be stacking RPM, IGF-2, and Drive, and using eXtend during workouts, complete schedule when they get here.
  18. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift Log Tuesday 10/28/08

    Weight: 138.8lbs

    Chest
    ------
    Flat BB Bench
    Bar x 15
    135 x 8
    145 x 7
    155 x 6 <- PR! most reps ever done at that weight
    165 x 1 <- PR! most weight ever done

    Incline Bench
    95 x 5
    115 x 5
    135 x 3
    135 x 2

    Mike Tyson's Pushup Routine
    10 reps, hold arms above head for 10 seconds
    9 reps, hold arms above head for 9 seconds
    8 reps, hold arms above head for 8 seconds
    7 reps, hold arms above head for 7 seconds
    6 reps, hold arms above head for 6 seconds
    5 reps, hold arms above head for 5 seconds
    4 reps, hold arms above head for 4 seconds
    3 reps, hold arms above head for 3 seconds
    2 reps, hold arms above head for 2 seconds
    1 reps, hold arms above head for 1 second

    Decline BB Press
    22.5 x 12
    32.5 x 10
    50 x 10
    50 x 8
    50 x 6

    Seated Flies
    35 x 12
    50 x 10
    65 x 6
    57 x 3

    Cable Flies
    10 x 10
    15 x 10
    20 x 10
    30 x 6
    35 x 5
    30 x 6

    'nough said.
  19. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Thursday 10/30/08

    Back Day
    --------
    Deadlift
    135 x 8
    225 x 5
    275 x 3
    295 x 1 <- PR!

    Speed Deadlifts
    225 x 3 x 3

    Underhand Lat Pulldowns Superset with Cable Rows
    70 x 8 (warmup for Lats)
    85 x 8 | 85 x 8
    100 x 8 | 100 x 8
    120 x 8 | 120 x 8
    140 x 6 | 140 x 6

    Backstretches
  20. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Friday 10/31/08

    Weight: 136.6 <- losing ground, gotta eat more
    Goal: 150

    Chest Shoulders Tris
    --------------------
    Flat BB Bench Press
    Bar x 15
    135 x 8
    145 x 9
    155 x 5

    Arnold DB Press
    25 x 8
    30 x 8
    35 x 6

    Front Raises Superset with Side Raises
    15 x 8 x 3 | 15 x 8 x 3

    Underhand EZ Bar Tri Pulldowns Superset with Rope Tri Pulldowns
    30 x 8 | 30 x 8
    35 x 8 | 42.5 x 8
    42.5 x 8 | 50 x 8

    Max reps Underhand Tri Pulldowns
    35 x 12

    Max raps Rope Tri Pulldowns
    35 x 7
  21. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log

    Weight: 139 lbs (whoo!)

    Legs
    ----
    Squat
    Bar x 10
    115 x 10
    135 x 10
    185 x 5
    205 x 5 <- Goal for today, also a PR
    225 x 3
    225 x 3 <- New PR.
    135 x 5
    135 x 5

    Leg Press
    320 x 10
    340 x 10
    360 x 10

    Leg Curls
    60 x 10
    67 x 10
    72 x 8

    Leg Extensions
    95 x 10
    110 x 10
    125 x 10

    good f-in day. i am so pleased with how ive been squatting lately. before when i squatted 225, it was a box squat, so i didnt do the full range of motion. since starting linear periodization, i've done my best to make sure, with the help of Inarius, to make sure that my form is correct.
  22. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    new supps to arrive within the next week, i'll post a new schedule when they arrive. looks to be neovar, fish oil, rpm, igf2, drive, xtend.
  23. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    a vid for viewing and rocking pleasure:
    [ame="http://www.youtube.com/watch?v=sO_QntXc-c4"]YouTube - Drowning Pool - Bodies (Let The Bodies Hit The Floor)[/ame]
  24. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Tuesday 11/4/08

    Weight: 141.2 <- BROKE 140!!!!! weights taken with just shorts on

    Chest
    ------
    Flat BB Bench Press
    Bar x 20
    135 x 8
    155 x 6
    175 x 1.5 <- PR!
    185 x 1 <- new PR!
    135 x 10
    135 x 8

    Incline BB Bench Press
    95 x 8
    115 x 6
    115 x 6

    Decline BB Bench Press
    115 x 10
    145 x 8
    165 x 5

    [nomedia="http://www.youtube.com/watch?v=_TILCIRspO0"]YouTube - Broadcast Yourself.[/nomedia]
  25. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Picture Time

    this before picture was taken 7 weeks ago

    After and then Before
    Attached Images Attached Images   
  26. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    this before picture was taken 7 weeks ago

    After and then Before
    Attached Images Attached Images   
  27. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    this before picture was taken 7 weeks ago

    Before and then After
    Attached Images Attached Images   
  28. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    and now to break up the dude pictures with some babes:
    Attached Images Attached Images    
  29. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Wednesday 11/5/08

    Weight: 141.6 <- staying above 140!

    Back / Arm day
    --------------
    Dead lift
    135 x 10
    225 x 5
    285 x 3
    305 x 1 <- YEA BROKE 300!
    315 x 1 <- new PR!

    Overhand Lat Pulldowns
    70 x 8
    85 x 8
    100 x 8
    120 x 8
    140 x 4

    Cable Rows
    85 x 8
    100 x 8 | 120 x 5
    120 x 8 | 140 x 3
    160 x 5.25

    Cable Wrist Curls
    3 x 8

    EZ Bar Curls | Preacher DB Curls
    3 x 8 | 3 x 8
  30. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    WHOO! NEW SUPP SCHEDULE!

    Ok, so here is the schedule that i'm going to start going with.

    but first, the supps:

    Primary Supps:
    IGF2: http://www.nutraplanet.com/product/a...ps-700-mg.html
    NeoVar: http://www.nutraplanet.com/product/a...ps-750-mg.html
    RPM: http://www.nutraplanet.com/product/a...-capsules.html
    Drive: http://www.nutraplanet.com/product/a...-capsules.html

    Secondary Supps:
    Xtend, Adam, Fishoil.

    Since I am under 150lbs, here are the starting dosages for all the supps:

    IGF2: 3
    NeoVar: 2
    RPM: 1-2 Capsules
    Drive: 2

    So I will be taking IGF-2 30 minutes before I hit the sack, and the first thing in the morning when I wake up.

    I'll be taking NeoVar with my preworkout meal, and with my postworkout meal.

    I'll be taking RPM an hour before I workout.

    And for Drive, I'll be taking first thing in the morning, and then 1 hour before my workout.

    SO, in the morning when I wake up, it'll be IGF2 + Drive.
    With my preworkout meal, it'll be NeoVar.
    An hour be working out, it'll be RPM + Drive.
    With my postworkout meal, it'll be NeoVar.
    And before I go to bed, it'll be IGF2.

    I take one cap of fishoil with every meal (usually 4x a day), and have a waterbottle with Xtend during every workout. Adam I take twice a day.

    I gotta say that I am extremely excited to get started on this routine. I feel that I am finally getting into a good grove at the gym and I'm hoping that i'll be able to get better pushes at the gym.

    I do not expect that merely taking these supps will give me the results that I want. I work hard everytime I go to the gym and that mentality hasnt gone anywhere. If anything, I am motivated to work even harder to get the most out of these supps.
  31. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17438

    Reputation

    great stack man
    time to get big
    SFW and GFH
  32. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Quote Originally Posted by Inarius View Post
    great stack man
    time to get big

    heck freakin yea, bro. i dont think i could express my excitement better than this:

    :bruce3:
  33. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    i was so excited about the new stack that i decided to take a picture to commemorate this momentous occasion (at least for me)
    Attached Images Attached Images  
  34. Board Supporter
    metroba's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    May 2007
    Posts
    11,064
    Rep Power
    371114

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Damn man!! Lookn real good!! Def put some lean mass on!! You have awesome genetics! Glad to see you puttn em to use! Numbers are lookn great too! Keep up the hard work broski!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
  35. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    thanks, metroba, looking forward to seeing some results from these.

    Work Log Monday 11/10/08

    Weight: 138lbs <- lost big weight over the weekend (down almost 4 lbs, which is NOT water weight. visited a friend this weekend who does not have time in her schedule to eat a lot of food)

    Leg Day
    --------
    Squat*:
    Bar x 15
    135 x 5
    185 x 5
    225 x 1
    225 x 1
    185 x 5
    185 x 5

    *Not a good day for squats. Previously, when I squatted, i had about 2 or 3 inches further down to go to get parallel to the ground. I'll be working to make sure that my form when squatting is damn near perfect from here on.

    Angled Leg Press
    285 x 8 x 3

    V Squats (Machine)
    250 x 10 x 3

    Standing Calf Raises
    110 x 15
    150 x 10 x 2

    Not pleased with my performance today. Granted I was doing a fuller range on the squat but I would have liked to be able to get a few more pumps in each set.

    Also, another problem tonight was that I was distracted and it was difficult for me to concentrate on the lift, which is disappointing. During the V Squats, I felt as though it was easier for me to get my head where it should have been from the beginning. Everyone has an off day, right?


    Some motivational posters for you
    Attached Images Attached Images         
  36. Board Supporter
    metroba's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    May 2007
    Posts
    11,064
    Rep Power
    371114

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    hahaha awesome post!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
  37. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Tuesday 11/11/08

    Weight: 139.6

    Chest
    ------
    Incline Bench
    Bar x 20
    115 x 8
    135 x 5
    155 x 2
    155 x 1

    Flat Bench
    135 x 8
    165 x 2
    135 x 8 x 3

    Dips
    4 x 10

    good day. felt really solid through the lifts.
  38. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log 11/12/08

    Weight: 139.0 lbs

    More Chest
    -----------
    Flat Bench Smith Machine (Weights posted are assuming that the bar on the Smith Machine provides 10 lbs., correct me if I'm wrong)
    60 x 15
    130 x 8
    150 x 5 x 5
    130 x 5 x 5
    100 x 12 (Max reps)

    This song/vid showcases how I feel:
    YouTube - Mudvayne-Determined
  39. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift log Thursday 11/13/08

    Weight: 139.8 lbs

    Back/Arm Day
    -------------
    Deadlift
    *A note on deadlift. Inarius noticed that my form was slightly off so I decided to do relatively lighter weight in hopes of not truly f*-ing over my lower back. I was not using enough legs to get the bar off the ground, and therefore was using my back to straighten up too early. Anyway, here are the rep counts:
    135 x 10
    225 x 5
    285 x 3
    135 x 10 <- to get right form
    275 x 1 <- with correct form
    255 x 3
    185 x 5 x 2 <- Lighter weight to get my body used to doing the right form

    Close Grip Pulldowns Superset with Seated Cable Rows
    85 x 8 | 85 x 8
    100 x 8 | 100 x 8
    120 x 8 | 120 x 8

    21s (Biceps)
    65 x 21 (7 lower bicep, 7 upper bicep, 7 full curl)
    75 x 14 | 55 x 7 (first was lower & upper, second was full curls)

    DB Conc Curls
    25 x 8
    30 x 8
    35 x 8

    Fin.

    Some motivational posters to lighten your day.
    Attached Images Attached Images    
  40. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    479

    Reputation

    Lift Log Friday 11/14/08

    Weight: 139 lbs

    ...Everything Day?
    -----------------
    DB Arnold Press
    30 x 12 x 2
    35 x 10 x 2
    40 x 5 x 1
    40 x 1 x 1

    Incline Smith Machine Press
    *Weights here are again assuming that the bar provides 10 extra pounds of resistance.
    60 x 10
    100 x 8 x 6

    Front Raises Superset with Side Raises
    12.5 x 8 | 12.5 x 8
    12.5 x 8 | 12.5 x 8

    Shrugs
    115 x 10
    205 x 10

    Abs / Core:
    6 inches
    Supines
    Grinders
    Dips Body Weight x 10 x 4
    Leg Raises on Dip Machine: 10 x 2

    Leg Extensions
    115 x 10
    130 x 10
    145 x 10

    Leg Curls
    48? x 10 x 1 Not quite sure on the weight, but I'm pretty sure these are correct.
    60? x 10 x 1


    Motivational Poster:
    Attached Images Attached Images  
  •   

      
     

Similar Forum Threads

  1. non linear periodization VS FST 7
    By greekgeorge in forum Training Forum
    Replies: 0
    Last Post: 05-24-2011, 12:44 PM
  2. Linear Progression to Success
    By TexasLifter89 in forum Workout Logs
    Replies: 32
    Last Post: 02-04-2009, 11:44 PM
  3. Incorporating sled/sandbag/grip work into linear periodization
    By DALLASxBROWN in forum Exercise Science
    Replies: 3
    Last Post: 01-21-2009, 01:06 PM
  4. Incorporating sled/sandbag/grip work into linear periodization
    By DALLASxBROWN in forum Powerlifting/Strongman
    Replies: 0
    Last Post: 01-05-2009, 01:10 AM
  5. Linear Periodization Log
    By orbitron3000 in forum Supplement Logs
    Replies: 55
    Last Post: 12-01-2008, 07:48 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in