just keeping track of progress!

Crusher92

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i have been thinking of keeping a log on here for a while now, but i feel like its time to go ahead and go for it, so here goes nothing..

LAST workout: LEGS

box squat
135x10
225x6
275x3
315x3
365 for 8 sets of 3 working on explosion from low box, also still tuning form on this as i just started throwing some box squat in 1 week ago

glute/ham curls
210 x3x10

hyper extensions
25 (behind the head) x 12 for 3 sets

had to cut it short after this as my training partner had to leave, and i was his ride...going in tomorrow morning for some speed work on the bench!
 

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today had to wake up early for a job interview, so had to sacrifice some sleep, but overall, todays lift was good, did all my sets faster than last week and added 5 lbs so im happy!

speed work on the bench
135x 10
185 x 8 sets x 3

weighted dips
10 x body weight
3 x 6 w/ 110 lb dumbell between legs

strict standing over head press
135 x 10
145 x 5
160 x 5
165 x 5

bent over rows
135 x 10
185 x 10
205 x 10

dumbell tricep rollbacks/extensions
25's x 20
30's x 15
30's x 20

wish i had some good bands, if anyone happens to read this and knows a place to order some, if you'd pm me id be one happy camper, thanks!
 

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didnt get in the gym today, was sore all over, so gonna hit legs tomorrow!
 

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had a bit of a rough weekend workout wise, tried to hit heavy legs on friday but it was just a bum day....exited the gym stage right...gonna makee it up tomorrow, but heres a heavy upper body i did today

floor press
135 x 10
185 x 6
225 x 3
275 x 2
315 x 2
320 x 1.5 (last one i pushed it up too early, elbows were a few cm from the floor on the 2nd)

pushups
40 lbs of chains + 45 on back x 3 x 10

bent dumbell rows
125's x 2 x 8

rear dumbell flies
25's x 3 x 10
 

Crusher92

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today wasnt bad, heavy legs:

box squat (14 inch box)
:
145 x 10
235 x 6
285 x 3
325 x 3
385 x 2
405 x 2
425 x 3 (PR)
445 x 2 (spotter said he had to help a good bit on these though so no pr here)

reverse hypers
bw x 3 x 15

single leg glute/ham raises
130 x 8
135 x 8

hip adductor machine
190 (iirc) x 3 x 12

hip abductor machine
260 x 12
270 x 12
280 x 12

on a side note, my hips feel very stiff, and i shake alot on the adductor machine, so i figure i have some weakness on it, anyone know a way to fix this, exercise or stretches?
 

Crusher92

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didnt have any upper or lower due today, but had NOTHING to do today so went and did some abs and calves...weight was up to about 201 today!
 

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Today i hit some upper body speed work...nothing too special...just last weeks workout with more weight, gonna change it up next week

Regular bench
215 x 8 x 3 (up alot from last week, but the bar still moved really fast)

Dips
bw x 10
+115 x 3 x 6

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

standing shoulder press
135 x 5
155 x 5
165 x 5
170 x 5

tricep dumbell rollbacks
25's x 3 x 20
 

Crusher92

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today did some speed work on the lower body, had to hurry though but still not bad

used chains on my squat today too....the gym only has 40 lbs worth of chain (sucks) but still helped work explosion a bit more than straight weight.

so "+" means i added 20 lbs chain to each side

regular squat:
145 x 8
235 x 8
325 x 3
355 + x 2
355 + x 2
365 + x 2
365 + x 2
385 + x 2
385 + x 2
415 + x 2 which is pr for squats with chain so far....bar was a bit slower on these than it shoulda been...but i got a bit ****y here...still good depth and all though

RLDL

145 x 8
145 x 8
185 x 8
185 x 8

explosion step ups onto 14 inch box

2 x 10 each leg with a 40 in each hand

had to keep it short today...but good workout, bar moved fast on all sets but the last one!..

p.s.-im having a really odd pain in the exact center of my back....it didnt hurt to squat at all..it just hurts to walk...any ideas?
 

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today i had my ME upper day...heres how it went:

2 board press
145 x 10
195 x 10
235 x 3
285 x 3
305 x 2
325 x 2
340 x 1

lat pulldowns
200 x 8
220 x 8
220 x 6

rope extensions overhead on cable machine
*dont remember the weight of the full stack off the top of my head*
full stack x 3 x 10

cable rear dumbell flies
15 lbs x 3 x 10

just getting the feel of the board press...had to be careful as i had noone to hold the board for me...had to stick it under the shirt...but the 340 lift felt like butter...if i had tightened up a little more after the pause at the board, i coulda probably got a 360..felt that good :D
 

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yessir, it last one was the one i did yesterday, i still train reasonably heavy on that day, as long as i can still move the weight quickly and explosivly...i got a bit carried away on the last set..but other than that i had the bar moving pretty fast
 
Rodja

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The percentage is so high that you really can't consider it to be a DE day. Even 70% for a DE day is pushing it in terms of percentage. Do you have a reverse hyper machine or are you using just BW?
 

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okay, i never knew a real good percentage to use, so i just used what i could still move quickly...and no we dont have a reverse hyper machine, but ive been trying to figure out how try to attach some weight...maybe chains on my legs or something?
 

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ill be fixing my DE lower day for next week though, might be working in some speed pulls too, i just dont have any bands, and only 40 lbs of chain to work with
 
Rodja

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okay, i never knew a real good percentage to use, so i just used what i could still move quickly...and no we dont have a reverse hyper machine, but ive been trying to figure out how try to attach some weight...maybe chains on my legs or something?
I've seen people using monster mini or light bands. DE percentages are generally in the 50-60% range.
 

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i need to order some of those, but the only problem there is that my gym has no power racks, do you think i could attach them to dumbells if i got them??
 
Rodja

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i need to order some of those, but the only problem there is that my gym has no power racks, do you think i could attach them to dumbells if i got them??
Yeah, that's a common way of doing it.
 

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cool, im bout to order a set on the westside site...and i know imma sound like a noob but would that 60% be straight weight and then add on the band/chain tension to that? just trying to make sure i got it straight, never used the bands before :p
 

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went in for some ME lower today...did deads for the first time in a while...was pretty sloppy at them, so will be throwing in some deficit pulls and others down the road

Deadlift
135 x 10
225 x 6
315 x 3
365 x 1
405 x 1
425 x 1
435 x 1 (got the lift but it was sloppy AF)

Reverse hypers
3 x 8 w/ 20 lb chain tied to feet

Hanging leg lifts
4 x 8

back was stiff, but felt like i was still sore from the last DE session...left the gym with a little in the tank still!
 
Rodja

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cool, im bout to order a set on the westside site...and i know imma sound like a noob but would that 60% be straight weight and then add on the band/chain tension to that? just trying to make sure i got it straight, never used the bands before :p
Get the Westside Book of Methods. It answers all of your questions there.
 

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havent updated much this week, but heres the last 2 workouts:

DE upper yesterday (doing my best to remember):

Floor press
145 x 10
185 + 40 lbs chain x 8 x 3

Lat cable rows
220 x 3 x 10

Rope cable pulldowns
whole stack + 10 x 3 x 10

Dumbell shoulder press (no spotter to help get them to shoulders)
70 x 10
70 x 10
85 x 10
________________________
DE lower today

Safety squat bar box squats (bar weighs 80 lbs i THINK)
bar x 10
170 x 10
260 x 3
280 + 40 lb chain x 8 x 3

Glute / ham raises
240 (i think) x 3 x 8

Declined situps
10 lbs behind my head x 3 x 10

hip adductor machine
250 x 10
270 x 10
290 x 10
 

Crusher92

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hey everybody, got my ME upper done recently:

2 board press
145 x 10
235 x 3
285 x 3
310 x 2
335 x 1
350 x 1
235 w/no board x 12

lat pulldown
220 x 4 x 10

lateral raises
25s x 10 x 1 (had to call it quits on these after 1 set.... rotator cuff on right was hurting like hell)

jm presses
135 x 10
155 x 10
185 x 10
 

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went in a little late for ME lower today, good attitudee, was pumped and ready to go! good numbers today!

Goodmornings (slight leg bend, wide stance, back right at paralell to ground)
145 x 10
235 x 3
285 x 3
325 x 3
355 x 3
375 x 2
400 x 2
415 x 2

on these didnt know where my max was for them, went till i found a decently heavy double

Glute/ham raises
235 x 2 x 8

Hip adductor machine
215 x 3 x 20

Hip abductor machine
215 x 3 x 20
 

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DE upper today

Close grip bench
145 x 10
190+40 lbs chain x 8 x 3

Single arm dumbell rows
125's x 3 x 8

Dips
bw + 100 lbs x 8
bw + 120 lbs x 8
bw + 120 lbs x 8

Strict overhead press
145 x 5
165 x 5
175 x 5
180 x 5
 

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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! :D
 

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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
 

Crusher92

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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
 

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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
 
Rodja

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

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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
 

Crusher92

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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
 

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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
 

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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
 

Crusher92

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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
 

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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
 

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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
 

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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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