MDpwrlifter's Powerlifting/Bodybuilding Log

[mdpwrlifter]

Max Effort Lower Body

Max Effort Movement-Good morning squat variation 185 3 sets of 3

Lying Leg Curl 4x5 reps

Pullthroughs 3x8 reps

Dumbbell Rows 125lb dumbbell 3x5-7

Hammer Curls 3x8-10

***Notes***
The good mornings went ok but seemed pretty foreign to me. I don't have a decent bar for good mornings so I just decided to incorporate it into the squat.The rest is pretty self explanatory. Going to start doing some heavy singles here soon to test my numbers, and also do a decent weigh in on the scale. Please comment and chat! I need some words!

[GeekPoop]

If GMs are foreign, use bands for reps just to get use to the movement.

Or

Place a safety bar where you're bent over ( right before you come up in the exercise ) and just do them that way. Like a suspended goodmorning.

My best GM was 265 x 5 x 5. Haven't done them in about a year and just did the suspended version and banged out 275 x 3 x 6 after ME squat session. So far I say it's a good lift

[mdpwrlifter]

Thanks man that's a good idea I'll try that out. Were my numbers that weak? =\

[GeekPoop]

whats yoru 1RM squat? i think your good morning should be like 60% or more of it

[mdpwrlifter]

Well, last time I did it was around 315 or so as a pr.

[GeekPoop]

Well, last time I did it was around 315 or so as a pr.

i wouldnt be to concerned :P as long as your form doesnt break down its up to snuff

[mdpwrlifter]

Thanks man. I think out of the three the squat is my favorite

[mdpwrlifter]

Max Effort Upper Body (Sorry no fancy lettering it gets to be a pain after a while!)

Floor Press, Work up to max, 185x5 225x1 225x1 (failed)

Rope Pressdown and Skull crushers 60 reps total, sets of 10-15

Dumbbell Press 55lb's 3x5-7

Reverse Bench Rows with EZ Bar 3x10-12


***Notes***
Good workout, little pissed off at the fail on the last set, but I was weary of not having a spotter. Otherwise, I am pretty ok with my numbers. Still wanting to increase as always!


Dynamic Effort Lower

Olympic Style Squats 185 w/ light bands 7x2

Leg Press 245 3x15-20 (Lactic Acid Training)

GHR type machine (not Sure) 3x5-7 w/ 25lb plate

Shrugs 315lb 3x8-10

Barbell Curls 95lbx2x6 65lbx8

Ab Work

***Notes***
Great workout, the Olympic squats were awesome and really hit everything hard hopefully. Going to adjust my stance and hopefully develop better overall squat strength.

[GeekPoop]

quick question...

whyd you do 185 x 5

and

why did you attempt 225 again?

[mdpwrlifter]

That was a test weight since I'd never done floor press. And I attempted becatae my form wasn't perfect

[GeekPoop]

That was a test weight since I'd never done floor press. And I attempted becatae my form wasn't perfect

oh gotcha, it pretty hard not to do it perfect lol.

keep dem reps 3 or less! you prolly coudla did 235 if you did:P

[mdpwrlifter]

Yeah I hope! Thanks. Just was worried about dropping it with spotter, not sure it would hit me guess I'm just paranoid. I'll def go for it next time.

[mdpwrlifter]

8/22/2011 Dynamic Effort Upper Body

Flat Bench 3 grips 10 sets 135lb sets of 2 reps under 3 seconds

Incline DB Bench 45's 3x15

Rope Pressdown 60 reps total

Reverse Pec Dec 2x10 130lb set (15lb increase)

Front Raises 2x10 25lb Db's

Facepulls 3x10 120lb,110lb, 90lb.


***Notes***
Workout went ok, feel like my flat bench is lagging. Need more variation on tricep stuff, and especially working on my overall bench form. I feel bench is the weakest of my three, and needs improvement.

[thetinyguy]

Sorry for being out of this for so long, Subscriptions got deleted somehow >.> anyways workouts looking great! Do you take a pre-workout at all?

[mdpwrlifter]

Lately no. May later. Have in the past. They work pretty good for me. Just wanna spend dough on protein food and a multi first and foremost.

[thetinyguy]

Lately no. May later. Have in the past. They work pretty good for me. Just wanna spend dough on protein food and a multi first and foremost.

That's understandable same here, gotta have food!

If you want to win a free pre-workout, you should jump on this contest it's simple to win and if you decide to log it you get a free bottle of Drive or RPM. I already won :P

***AppNut's Win Some Peach Tea LITup Contest***

[mdpwrlifter]

Right on. I'll look in to it. Free sh*t rocks!

[thetinyguy]

Right on. I'll look in to it. Free sh*t rocks!

Hell yeah! Especially when it's easy as sh*t! haha

[mdpwrlifter]

Yeah man I'll look in to it.

[mdpwrlifter]

8/23/11. Max effort lower body.

Rack deads. 135x1 225x1 315x1 365x1 395xfail

Glute ham raise type machine thing 35lb plate 4x7 single leg.

Pullthroughs 3x10 110lb on cable machine

Db rows 125lb dumbbell 3x7-8 hit pr on rep amount

Hammer curls 35lb Db's 3x10


***notes***
A bit disappointed on rack deads, but did ok. Was exhausted for some reason. Definitely was frustrated over it. Tried sumo but I feel normal stance might be the best for me.

[thetinyguy]

8/23/11. Max effort lower body.

Rack deads. 135x1 225x1 315x1 365x1 395xfail

Glute ham raise type machine thing 35lb plate 4x7 single leg.

Pullthroughs 3x10 110lb on cable machine

Db rows 125lb dumbbell 3x7-8 hit pr on rep amount

Hammer curls 35lb Db's 3x10


***notes***
A bit disappointed on rack deads, but did ok. Was exhausted for some reason. Definitely was frustrated over it. Tried sumo but I feel normal stance might be the best for me.

No biggie, Not every workout is always amazing but guarantee the next one will be even better. Grats on the PR as well!

[mdpwrlifter]

I hope man. Getting frustrated. Need bigger numbers or more size. Preferably both.

[thetinyguy]

I hope man. Getting frustrated. Need bigger numbers or more size. Preferably both.

Well if you want size and strength.... start eating about 3500 calories BELIEVE ME, you'll get stronger big time. Fat might go on a little bit but like i said your strength will shoot up!

[mdpwrlifter]

I aim for 4k a day I'm a skinny bastard.

[thetinyguy]

I aim for 4k a day I'm a skinny bastard.

Oh damn, you may need more if your not gaining keep that in mind. My winter bulk i'm going to aim for 2.5Lbs/week

[mdpwrlifter]

There's no way I could hit that. Gotha stay near weight class if I wanna do a meet.

[thetinyguy]

There's no way I could hit that. Gotha stay near weight class if I wanna do a meet.

Oh yeah derp on my part i didn't think about that. Well maybe you need to switch it up a little bit?

[mdpwrlifter]

Maybe. Just trying to gain then cut then maybe drop some water pounds. Def need higher protein intake I think.

[thetinyguy]

Maybe. Just trying to gain then cut then maybe drop some water pounds. Def need higher protein intake I think.

That could be true, you might need more carbs too?

[GeekPoop]

Where was the bar positioned? Like 2 inch below knees or?

[mdpwrlifter]

Yes, it was at the lowest pin on the rack. About that I'd say.

[mdpwrlifter]

8/25/11 max effort upper body

Close grip bench 135x1 185x1 195x1 205x1

Rope pressdown and skull crushers 3 sets each 5-7 reps

Military press 145lb 3x5-7

Pullups 3x10

***notes***
Good workout, I know I could've hit higher on close grip, but I was alone in the gym with no spotter.

[mdpwrlifter]

8/27/11 dynamic effort lower body

Olympic squats with chains 155lb 9x2

Leg extensions 100 reps total, 3 drop sets of 30

Ghr 35lb plate 3x7

Pullthroughs 3x10 reps

Shrugs 315lb 3x8-10

Preacher curl machine 3x10 reps

***notes***
Good workout, Olympic squats killed me!

[thetinyguy]

8/27/11 dynamic effort lower body

Olympic squats with chains 155lb 9x2

Leg extensions 100 reps total, 3 drop sets of 30

Ghr 35lb plate 3x7

Pullthroughs 3x10 reps

Shrugs 315lb 3x8-10

Preacher curl machine 3x10 reps

***notes***
Good workout, Olympic squats killed me!

Squat till ya drop! haha

[mdpwrlifter]

Yeah man it was great. Need dem higher numbers.

[GeekPoop]

Yeah man it was great. Need dem higher numbers.

story of my life lol

[mdpwrlifter]

What your stats

[GeekPoop]

bout 1-2 months ago last time i checked
405 sq
http://www.youtube.com/watch?v=2xP4Eg5_NzI
330 bp
http://www.youtube.com/watch?v=kpcQlb0l32w
495 dl
http://www.youtube.com/watch?v=n0kq4QuY2KM
@ 198
all went up easy, failed higher attempt that same session.

incase you wanna see the videos lol

[mdpwrlifter]

Nice man good at that weight.

[mdpwrlifter]

391 at my weight would break a world record =\