Journey to 400 and 600

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  1. PM

    Back Squats
    135 x 6
    225 x 4
    315 x 4
    315 x 10
    315 x 10

    Calf Raise Machine (2 second pause at top)
    200 x 12
    200 x 20
    200 x 20

    This afternoons leg session was the best I have had in a while. 2 sets of 10 at 315 felt really easy…Since I have been able to squat more, and do more leg work because my foot and knee have been deemed ok to workout on, I have been squatting more weight every week.


  2. Friday February 27th, 2009
    Floor Press
    135 x 6
    185 x 6
    225 x 5
    275 x 6

    Nose Breakers
    95 x 10
    135 x 5
    155 x 3

    Pink Band Pushdown
    2 x 20

    Overhead Dumbbell Extension
    80 x 10

    Today’s workout went well, but was a little shorter than usual. Wanted to see where my floor press was, so I did a set for around a max 6 reps, 275 felt good. Good day, but now I’m essentially taking a week off of real heavy lifting to get ready for my next program.
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  3. Wednesday March 4th, 2009

    Wide Grip Pull-Ups (no weight)
    10, 10, 10, 10

    Incline Bench Press
    225 x 6
    185 x 9, 9, 5, 6, 4

    RDL
    225 x 10, 10, 9, 11

    Barbell Strict Curl
    105 x 9, 8, 6, 6, 4, 6, 1

    Performed 40 repetitions of each exercise, resting 45 seconds between sets. Looking to maintain size and strength, while also helping to maximize fat loss. I am scheduled for a very small surgery on my knee, but It will not allow me to do squats or any exercise that I put pressure on my knee for 5-6 weeks, so I want to get cut to ensure that my weight doesn’t become fat during that period.

  4. Good luck with the knee man. With your dedication I hardly see 5-6 weeks as enough to set you back much if at all.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  5. Impressive number's man! wish you luck in reaching your goals
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  6. Monday March 9th, 2009
    Back Squats (20 minutes, 315 lb, 6 reps/set)
    6 total sets in time

    Half Squats From Bottom Position (20 minutes, 185 lb, 6 reps/set)
    14 total sets in time

    Leg Press (15 minutes, 540 lb +machine, 6 reps/set)
    9 total sets in time

    Leg Extensions (10 minutes, 210, 230 lb, 6 reps/set)
    7 total sets in time

    One of the hardest leg days I have ever done.
    Thanks for the support Trapstar, every bit helps.

  7. Wednesday March 11th, 2009

    Push-Press (20 minutes, 185 lb, 6 reps/set)
    7 total sets

    Strict Military Press Lockouts (20 minutes, 135 lb, 6 reps/set)
    8 total sets

    Floor Press (15 minutes, 225 lb, 6 reps/set)
    7 total sets

    Curl Grip Pull-Ups (10 minutes, 45 lb, 6 reps/set)
    6 total sets in time

    Today really kicked the crap out of me haha. I failed on a few sets with the push-press, getting to 5 reps on one following the 7th, and not able to complete it. That gives me incentive for next time. Overall, a great day, and looking forward to Friday which is deadlift day.

  8. Thursday March 12th, 2009

    15 minutes of HIIT treadmill cardio.

  9. Friday March 13th, 2009

    Deadlifts (20 minutes, 405 lb, 6 reps/set)
    7 total sets in time

    Wide-Grip Cable Rows (20 minutes, 150 lb, 6 reps/set)
    17 total sets in time

    Good Mornings (15 minutes, 185 lb, 6 reps/set)
    7 total sets in time

    Probably should have done closer to 450 on the deadlifts, but its ok. The rows and the good mornings were a little too light as well, but I still got a very good lift in today. After a full week on this program, my body is pretty sore, but Iím sure Saturday and Sunday will serve as well needed rest days and Iíll be ready to go again on Monday, attempting to best my sets on Squat day. Any feedback is welcomed.

  10. Monday March 16th, 2009

    Back Squats (20 minutes, 315 lb, 6 reps/set)
    6 total sets in time

    Half Squats From Bottom (20 minutes, 225 lb, 6 reps/set)
    13 total sets in time

    Leg Press (15 minutes, 540 lb, 6 reps/set)
    10 total sets in time

    Leg Extensions (10 minutes, 230 lb, 6 reps/set)
    9 total sets in time

    Today was a great workout. I wanted to get 7 sets on the squat, but I just couldnít get there today, maybe next week. The leg press and half squats felt great though, stronger and more powerful that last week even.

  11. Wednesday March 18th, 2009

    Bench Press (20 minutes, 275 lb, 6 reps/set)
    5 Total Sets + 1 Cluster Set In Time

    ľ Bench Press Close Grip Lockouts (20 minutes, 335 lb, 6 reps/set)
    11 Total Sets In Time

    Very Strict Standing Barbell Military Press (15 minutes, 95 lb, 6 reps/set)
    11 Total Sets In Time

    Curl Grip Pull-Up (10 minutes, 45 lb, 6 reps/set)
    6 Total Sets In Time

    Today was good workout. Havenít benched in almost a month, so I felt very fresh on the first few sets, then my lack of endurance kicked in and I began to falter a little bit. The military presses were very good, explosive but very strict since I made sure to flex my lower body to ensure that I would use no leg drive. Overall, today went well. Weighed myself today and was 209, so weight is staying pretty constant, I usually weigh 208-210 on higher carb days and 205-207 on lower carb days, so I thought that was a good weight.

  12. Thursday March 19th, 2009
    7:30 Minutes HIIT treadmill cardio
    5.0-11.0 Incline
    9.0-10.0 Speed

    Strict Seated Dumbbell Double Curls
    30 x 8 (30 second rest, 4 totals sets)

    Strict Barbell Curls
    65 x 8 (30 second rest, 4 total sets)

    3 Big Hill Runs

    Just a little cardio and beach muscles this morning. Starting to get back into doing sprints and power exercises, so I need to gradually add more and more each week to ensure that I donít over do it.

  13. Friday March 20th, 2009

    Deadlifts (20 minutes, 405 lb, 6 reps/set)
    6 total sets in time

    Wide-Grip Cable Rows (15 minutes, 160 lb[questionable], 6 reps/set)
    13 total sets in time

    Good Mornings (5 minutes, 185 lb, 6 reps/set)
    3 total sets in time

    Hamstring Curls (10 minutes, 112.5 lb, 6 reps/set)
    9 total sets in time

    Had to workout 6:00 AM today so I thought the numbers were going to be a bit off, but for the most part they were on target. I went a little easier on the good mornings because on my last set of deadlifts I felt a potential strain in my lower back, so I didnít want to really aggravate that. Overall, today was a good day, and now Iím ready for the weekend to REST!

    See you guys again on Monday, or I might do something light this weekend.

  14. Monday March 23rd, 2009

    Back Squats (20 minutes, 315 lb, 6 reps/set)
    7 total sets in time *

    Ĺ From Pin Squats [1 pin lower] (20 minutes, 185 lb, 6 reps/set)
    11 total sets in time

    Leg Press (15 minutes, 540 + machine, 6 reps/set)
    10 total sets in time

    Leg Extensions (10 minutes, 230 for half, 250 for half, 6 reps/set)
    10 total sets in time *

    Calf Raises (200 x 30, 200 x 30, 200 x 30)

    * means personal best
    Todayís workout was great. I got 7 sets on the squat which is 1 more than the past two weeks and felt that I could have gotten more. Overall, I felt really strong today and can really see a drastic increase in strength from Week 1 to this week being the third.

  15. Tuesday March 24th, 2009

    Circuit 1 (10 minutes)
    Reverse Sit-Ups x 12
    Barbell Rollouts x 10
    High Intensity Jump Rope x 20 seconds

    4 total circuits in time

    Circuit 2 (5 minutes)
    Squats x 10
    Side Lunges x 10
    Flutter Kicks x 120
    High Intensity Jump Rope x 20 seconds

    2 total circuits in time

    Just some relatively easy circuit cardio training. I try to get in 2-3 days of this each week, just to keep up.

  16. Wednesday March 25th, 2009

    Bench Press (20 minutes, 275 lb, 6 reps/set)
    275 for 3 clean sets, 225 for 4 speed sets (of 6)

    Ĺ Close Grip Lockouts (20 minutes, 225 lb, 6 reps/set)
    10 total sets

    Strict Barbell Standing Military Press (15 minutes, 100 lb, 6 reps/set)
    10 total sets

    Strict Curl Grip Pull-Ups (10 minutes, 45, 30 lb, 6 reps/set)
    3 sets at 45, 2 at 30

    Overall a good day, felt a bit off, but pushed through it, the clean 275 for 3 sets was better than last week, so thatís a plus.

  17. Thursday March 26th, 2009

    Jump Rope Intervals
    5 x 15 seconds, 15 second rest
    5 x 15 seconds, 15 second rest

    Bench Press
    135 x 1
    185 x 1
    225 x 1
    275 x 1

    Barbell Strict Curls (30 second rest between sets)
    70 x 10 x 4

    Jump Rope Intervals
    5 x 15 seconds, 15 second rest
    3 x 10 seconds, 15 second rest, 3 x 10 seconds, 10 second rest

    Just getting a little cardio in, really love the jump rope. I feel that I get so much more out of doing 10-15 minutes of jump rope intervals than I would on any treadmill or cardio machine. The bench was just to see how I felt after yesterdays shelling, and the curls are usual.

  18. Friday March 27th, 2009

    Deadlift (20 minutes, 405 lb, 6 reps/set_)
    6 total sets in time

    Good Mornings (20 minutes, 185 lb, 6 reps/set)
    8 total sets in time

    Wide-Grip Cable Rows (15 minutes, 18 plate *, 6 reps/set)
    14 total sets in time

    Hamstring Curls (10 minutes, 125 lb, 6 reps/set)
    8 total sets in time

    Today was a great day. The deadlifts felt really strong, and the Good Mornings felt stronger than ever, completing 8 sets with 185 is a lot. The rows were great, and the hammy curls as a finisher were tough. Overall, this ranks in the top 2 days of this program thus far, and marks the completion of week 3.

  19. Sunday March 29th, 2009

    Barbell Side Bends
    95 x 6 LR
    100 x 6 LR
    100 x 6 LR

    1 Arm Deadlifts
    135 x 5 LR
    185 x 3 LR
    135 x 5 LR

    Swiss Ball Cable Twists
    6 x 8 LR
    10 x 8 LR
    10 x 8 LR

    Speed Dumbbell Twists
    15 lb x 50 (x 3)

    Speed Bench Press
    135 x 3, 3 sets wide grip, 3 sets normal grip

    Wanted to hit some core today, since this week is somewhat of a deload week, I figured that doing some wouldnít be too bad.

  20. Monday March 30th, 2009

    Back Squats
    225 x 6 (7 sets)

    Leg Press
    8 plates x 6 (10 sets)

    Leg Extensions
    175 3 second eccentric (5 sets)

    Today begins the deload week where I take the volume and weight down a notch in preparation for maxing out next week before my small knee surgery.

  21. Thursday April 2nd, 2009

    Side-Bridge Cable Rows/Dumbbell Double Swings
    7 x 10 LR/40 x 6
    8 x 10 LR/40 x 8
    10 x 10 LR/40 x 10

    Barbell Complex (2 reps)
    135 lb Ė Deadlift, RDL, High Pull, Row, Clean, Front Squat, Push-Press, Back Squat 2 time

    Wide-Grip Pull-Ups/Dumbbell Double Swings
    2 x 10/2 x 40 x 10

    Barbell Side-Bends/Decline Dumbbell Power Cleans
    3 total sets
    95 x 6 LR/25 x 8

    Just hitting the core and some back today.

  22. Friday April 3rd, 2009

    Hell Complex (135, 2 reps/set)
    5 sets in 10 minutes

    1-Leg Decline Sit-Ups/Double Dumbbell Swings
    1 x 10 LR/40 x 6
    1 x 10 LR/40 x 6
    1 x 10 LR/40 x 6

    Just doing a complex and some core workÖTough, took little time, and got a lot done, great overall morning.

  23. PM Strength Workout:

    Back Squat:
    135 x 5
    225 x 3
    275 x 2
    315 x 2
    350 x 2
    365 x 2
    385 x 2
    405 x 1
    405 x 1

    Single Leg Box Squats
    BAR x 5 LR
    55 x 5 LR
    55 x 5 LR
    55 x 5 LR

    Went in with the goal to work up to about 90 % of my squat max and did just that. I was thinking that 385 wouldnít be easy, but to my surprise, 405 felt as if I could have done 5 or more. My squat has improved drastically in the past few months, Iíll be nearing 500 soon.

  24. Sunday April 5th, 2009

    Session 1:

    Bench Press (90 % of max, sets of 1, 30-45 seconds rest)
    305 x 1 , 10 sets total, 30-45 seconds rest

    Decline Bench Press
    225 x 6
    235 x 6
    245 x 5
    255 x 5
    225 x 6

    Session 1 went well. Got 305, without a spot or lift off for 10 sets of 1 relatively easily. I stopped at 10 because I figured that if the goal was to get 8-10 it would be wise not to push it too much. Also, I have to get back in there in about an hour and a half or so for session 2 which seems pretty tough. Did the icepack pre-workout on the abdomen, that Thib suggested, canít tell if it worked or not, but Iíll see since I wonít be able to in the next two sessions. See you all in about 2 hours again hah.

  25. Sunday April 5th, 2009

    Session 2:

    Bench Press (Cluster set bench press w/ 90 %)
    305 x 5 (10-15 sec rest between repetitions)
    4:00 Min Rest
    305 x 5 (10-15 sec rest between repetitions)
    3:30 Sec Rest
    275 x 5 (10 sec rest between repetitions)
    3:30 sec rest
    275 x 5 (10 sec rest between repetitions)

    Standing Barbell Military Press
    135 x 4
    185 x 4
    160 x 4
    145 x 4
    135 x 6

    Session 2 went well, got only 2 sets with 90 % of my max on the cluster sets, then dropped it down to about 80 % for the remainder. The military presses felt good, and I donít feel too bad yet. Ready to go into session 3 already, but Iím gonna take a longer break between this one, maybe 2-3 hours. Until session 3Ö
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