just keeping track of progress!

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  1. been on a trip down to visit my parents for the past 2 days, so havent been able to lift, and like the fool i am, went and did ME lower instead of DE....im a brick-head i know, but it went pretty well

    14" box squats
    bar x 8
    145 x 8
    235 x 3
    285 x 3
    325 x 2
    375 x 1
    400 x 1
    415 x 1
    435 x 1
    440 x 1 (pr)

    Step-ups w/ 40 lb dumbells
    2 x 10

    Reverse hypers
    bw x 8
    +20 x 8
    +20 x 8

    tomorrow im going to get back on schedule with ME upper, probably going to do some floor press if i can get to the gym...me and the girl's 1 year..ill go if she lets me!


  2. ME upper went well last night, aside from my training partner leaving me in the parking lot waiting for 45 mins haha xD

    Floor press
    bar x 10
    145 x 8
    235 x 3
    285 x 3
    310 x 2
    325 x 1
    340 x 1

    Weighted pullups
    +45 x 4 x 8

    Dumbell press w/ palms facing in
    80s x 12
    100s x 12
    115's x 8
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  3. DE lower today, never done belt squats before, but gave them a shot today, they put the pump in my lower back lemme tell you haha xD

    Deficit deadlift (7")
    145 x 3
    235 x 3
    255 + 40 lbs chain x 10 x 1

    Belt squats
    (had to ghetto rig the cable machine with a strap haha)
    72.5 x 20
    80 x 20
    80 x 12
    80 x 12

    Glute/ham raises
    230 x 3 x 8

  4. Did some DE upper, used a log press bar for the different grip on bench (palms facing in, close gripped), but im unsure how much the bar itself weighs

    Bench w/ log press bar
    130 lbs of weight + bar weight + 40 lbs chain x 8 x 3

    Bent over rows
    135 x 10
    185 x 10
    225 x 8

    Rear delt fly machine (palms facing in on grips)
    170 x 10
    180 x 10
    190 x 10

    Dumbell rollbacks/extensions
    30s x 3 x 15

    Weighted cable crunches

    whole stack x 3 x 10

  5. What's ME/DE?
    •   
       


  6. ME=Max effort
    DE=Dynamic effort
    M.Ed. Ex Phys


  7. You must be insanely good at GM's to have that kind of number. What's your squat and dead PR?
    M.Ed. Ex Phys


  8. im not bad at GM's...dont do them too often but when i do, i usually go heavy....and deadlift PR is 440 (DL is probably my worst lift)...got a squat PR today of 485...but i also had no spotter so i was a little hesitant to go for 500 today...next time!

    but on a current note, ME lower today!

    Squat
    bar x 10
    145 x 10
    235 x 8
    285 x 3
    325 x 3
    375 x 1
    415 x 1
    465 x 1
    485 x 1 (pr, but i wanted to go for 500....no spotter though ):
    325 x 12

    Hyperextensions (weight held behind head)
    bw x 12
    10 x 12
    15 x 12

    Standing cable crunches
    65.5 x 4 x 10

  9. ME upper today, wasnt too shabby, was a bit destracted by my friend who wouldnt quit talking about his girlfriend and ****...but otherwise not bad

    Floor bench
    bar x 10
    145 x 10
    195 x 8
    235 x 3
    290 x 2
    325 x 1
    345 x 1 (pr, had feet up on this one, wasnt the prettiest thing in the world but not bad)

    Chest supported rows
    2 plates x 10
    2 45's + 25 x 10
    2 45's + 35 x 10

    Pushups
    40 chain + 45 on back x 20
    40 chain + 90 on back x 15
    40 chain + 100 on back x 12

    Lateral raises
    25s x 3 x 10

  10. DE upper today: nothin special, but either the guy who rigged our t-bar row apperatus is a nincompoop or i am, because it didnt work too well lol

    Bench:
    195+ 40 lbs chain x 12 x 2

    T-bar row:
    2 plates x 10
    3 plates x 8
    4 plates x 8

    Plate raises:
    45 x 3 x 8

    Rope pulldowns:
    95.5 x 10
    105.5 x 8
    105.5 x 8

  11. Had a VREY stressful weekeend, therefore had to take an extra day off....but went in today and saw some good numbers and felt pretty strong!

    14" box squat
    145 x 10
    235 x 3
    285 x 3
    325 x 1
    375 x 1
    425 x 2
    440 x 2 (pr) felt like i coulda got 3

    Explosion step- ups (18-22" box)
    25's x 3 x 10

    Standing cable crunches
    95.5 x 3 x 10

  12. ive missed updating for like a week and a half now....but i only remembere thee last 2 workouts....did DE lower yesterday and DE upper today

    Box squat:
    worked up to 8 sets of 3 of 265+ 80 lbs chain (i tied 2 10 pound plates into the chain..ghetto i know)

    Glute/ham raises
    235 x 4 x 8

    Hip abductor machine
    290 x 3 x 10

    Ab wheel
    3 x 12
    -------------------------------
    Bench:
    165 + 80 lbs chain x 8 x 3.... (done similar to the way i rigged the squat....found it works alot like a bamboo bar if i do it this way as the chains swing like a pendulum a bit and tax stabilizers more)

    Lat pulldowns

    160 x 10
    200 x 8
    240 x 8

    Skull crushers
    (ez curl bar)
    85 x 10
    125 x 10
    145 x 8

  13. last 2 ME workouts yesterday and today

    Goodmornings
    145 x 8
    235 x 3
    285 x 3
    325 x 2
    375 x 2
    415 x 2
    435 x 2 (pr)

    Belt squats
    72.5 x 15
    80 x 12
    82.5 x 12

    Lunges
    25's x 3 x 10
    ----------------------------

    3 Board press
    bar x 12
    145 x 10
    235 x 3
    285 x 3 (added board here)
    305 x 2
    325 x 1
    345 x 1
    365 x 1
    375 x .5 (almost!)

    Cable rows
    200 x 8
    220 x 2 x 8

    Rope pulldowns
    95.5 x 10
    105.5 x 10
    105.5 x 8

  14. ive done a few workouts since the last...but been lifting as i can because ive been moving..im just posting up todays

    box squat: (no idea how high the box is)
    135 x 6
    225 x 6
    275 x 3
    315 x 3
    365 x 1
    405 x 1
    425 x 1
    445 x fail (dang..)
    but i am getting used to how the bars and weights feel..plus my spotter was dumb..but oh well..better next time

    Single leg glute/ham curl:
    130 x 8 (bad form)
    110 x 8 (better form)
    115 x 8 (good)

    Hypers:
    +10 x 10
    +10 x 10
    +25 x 10

    Decline crunches:
    bw x 2 x 10

  15. did a ME day for upper the day after my last leg day, just slow about the posting!

    Floor bench
    135 x 10
    225 x 6
    275 x 3
    305 x 2
    325 x 1
    345 x 1
    355 x 1 (cheated a bit here :/)

    Single arm dumbell rows
    130's x 3 x 8

    Dumbell front raises
    25's x 3 x 20

    Hammer curls
    45's x 3 x 20

    Pushups (hands close together about close grip range)
    +45 x 20
    +90 x 15
    +90 x 15
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