Bigwade's training log

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  1. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15

    Decline-pinky on ring
    45x25
    95x15
    135x8
    185x5
    225x5
    275x3
    315x3
    365x3
    405x15x2-stopped with 2 as my knee is a bit tender and I need it for tomorrow

    Close grip seated row
    250x12x3

    Rear delt on pec dec
    40x12x3

    Hammer shrug-static hold
    230x12
    275x12
    320x12x3

    Hammer Curl
    30x12
    35x12
    40x12

    Press down on plate loaded pull down
    50x15x3

    Hammer crunch machine
    88x20x3

    That was it


  2. plate loaded pull down
    50x15
    100x15
    150x12

    Hammer shrug
    140x15
    185x15
    230x15

    Plate loaded leg extension
    50x25
    75x15
    100x15

    Hammer seated leg curl
    45x15
    55x15
    65x15

    Reverse hyper
    100x10

    no gear or belt today

    Front squat
    55x5
    145x3
    235x1
    325x1-paused 2 count
    415x1-same

    Trap bar pull
    255x3
    365x1
    455x1
    545x1
    655x1

    From the floor-conv & hook grip
    245x1
    335x1
    385x1
    500x1-10 singles about 45 second rest intervals on average

    That was it, I'm way out of time
    •   
       


  3. Recumbent Bike: 20 minutes

    Plate loaded pull down
    50x15
    Straight-arm pull down
    50x15x3
    Face Pull
    40x15
    50x15
    60x15
    Plate loaded pull down
    100x15x2

    Rear delt on pec dec
    20x15x3
    Upright row
    40x15
    50x15
    60x15
    Hammer shrug
    140x20x3

    Standing toe raise
    BWTx20x3
    Seated toe raise
    120x15x2
    Tibia
    50x15x2

    Hammer seated crunch
    88x20x6
    DB side bend
    50x15
    75x15

    That's it for now

  4. Fasted cardio

    Recumbent Bike:30 minutes with intervals, hard

    BWT down to 320. 12 to go.
  5. wk 5 bench


    Side raise: 5x15, 8x15, 12x15
    Hammer curl: 8x15, 10x15, 15x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15
    Hammer shrug: 90x20, 140x20

    Bench press
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3-last rep 2 count pause
    405x2-misgrooved 3rd..wtf!
    405x3-last rep paused for a 2 count, more like it
    405x3-same

    Over head press
    40K/88x8-last rep push press on all sets
    60K/132x3
    70K/154x3
    80K/176x3
    90K/198/3
    100K/220x3
    110k/242x3
    120K/264x3-couldn't strict press so did 3 push

    Wide grip seated row
    250x12x3
    Neutral grip plate loaded pull down
    150x12x2

    Rear delt on pec dec
    40x12
    50x12
    60x12
    DB front raise
    15x15x2

    Hammer shrug-static hold at top
    230x12
    275x12
    320x12

    Hammer seated crunch
    90x20x2

    Out of time
    •   
       


  6. Did some push press yesterday myself!

  7. Awesome! How did it go?

  8. Reverse hyper: 100x12x2
    Hammer seated leg curl: 65x15

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x2
    345x1
    455x1
    545x1
    605x1-this will most likely be a raw opener
    added briefs, these are more loose than what I've been using
    655x1
    added suit I squatted 1,040 in. 45 lbs less bwt makes a big difference.
    745x1-straps down
    835x1-slow, straps were down as well and just knee braces but, my gear is just too big.

    Reverse hyper
    170x10
    240x10
    310x10

    Seated toe raise
    120x15x2
    Tibia
    50x15x2

    That was it, outta time

  9. Straight-arm pulldown
    50x15x3
    Face Pull
    40x15x3
    Plate loaded pulldown
    100x15x3

    Rear delt on pec dec
    20x15x3
    Upright row
    45x15x3

    Hammer shrug
    140x2x3
    Dumbbell shrug
    50x20
    65x20
    80x20

    Reverse Curl
    20x20x3

    Seated crunch machine
    100x20x3
    Hammer seated crunch
    90x20x3
    Dumbbell side bend
    50x15
    65x15
    80x15

    Standing press
    20Kx8
    40Kx3

    Close stance squat
    20Kx5
    40Kx3

    Snatch Balance
    40Kx3-ouch my knee

    Snatch
    40Kx1+2 OH squats
    50Kx1+2 OH squats
    60Kx1
    70Kx1
    80Kx1-not in the hole like I would have liked. I need to stick the catch in the hole but, this was clean and would have counted so, this is what I need at the end of the month for pr.
    80Kx1x3 more, not my best day and my form is off. between my knee and I'm betting all the ab work prior and the squats yesterday, I just didn't have the zip I usually have.

    That was it

  10. Saving my knee and doing illegal wides

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15
    Pull down: 50x15, 100x15
    Side band rotator: 2x15

    Illegal wide bench-closed grip, feet flat, no arch
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x8-last rep paused
    325x8-rep 7 paused, last rep paused for a 2 count
    335x8-same
    365x3-last rep paused

    Close grip seated row
    250x12x3
    Reverse grip pull down
    150x8x3

    Rear delt on pec dec
    40x12x3

    Hammer curl
    20x15
    25x12
    30x12
    35x8
    50x8
    55x8
    60x8-dayum

    Hammer shrug
    140x15
    185x15
    230x15
    275x15
    320x15
    365x15
    410x15

    Press down on pull down
    50x15x4

    Hammer seated crunch
    90x25x6

    That was it

  11. Not 100% today and it showed quickly. They guys were establishing triple pr's on the front squat and trap so i did what they did.

    Pull down: 50x15
    Hammer shrug: 140x15

    Front squat
    55x5
    145x3
    235x3
    325x3-paused last rep-no belt

    Trap bar-no belt
    255x3
    345x3
    435x3
    525x3
    575x3

    From the floor-hook , conv, no belt
    245x1x2
    335x1
    425x1
    530x1x6-about a minute rest interval, my right arm injury showed on the last rep

    short thick bar pull & hold-plate weight only
    90
    180
    270-couldn't get upright and lock out

    Hammer seated crunch
    90x20x4

    Seated toe raise
    120x15x3
    Tibia
    50x15x3

    Called it a day

  12. Right shoulder is tender so, not expecting much

    Side raise: 5x15, 8x15, 10x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15
    Hammer shrug: 140x15x2

    Bench press
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    415x2-missed 3rd
    405x3

    OH press-standing+jerk
    40K/88x6+1
    60K/132x2+1
    80K/176x2+1
    100K/220x2+1-2 sets
    100K/220x2+2

    Called it a day to rest my shoulder

  13. Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x2
    345x1-belt
    455x1
    545x1
    615-light wraps
    added briefs
    655x1
    added suit
    745x1
    straps up, loose
    815x1-better up than I expected

    OHsquat
    40Kx3
    60Kx3
    80Kx3

    Called it a day as my shoulder and knee are pretty tender

  14. Straight-arm pull down
    50x15x3
    Rear delt on pec dec
    20x15
    Hammer shrug
    140x120x2

    OH press
    55x8x2
    Close stance squat
    55x5

    Snatch
    40Kx1+3 OH squats
    40Kx1
    50Kx1x2
    60Kx1x3
    70Kx1x2
    75Kx1x3-this will be my opener next weekend

    Shoulder was better as I went, my knee got tender as I went.

    Hammer shrug
    140x20

    Rear delt on pec dec
    20x15

    Face pull
    40x15x2

    That was it, resting the knee and shoulder from there

  15. ide raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15

    Decline press-flat back
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x6
    475x6
    500x6-I haven't had this weight in my hands in a while.

    Plate loaded pull down
    50x15
    100x15
    150x12x3
    Close grip seated row
    250x12x3

    Rear delt on old school pec dec
    40x12x3

    Press down on plate loaded pull down
    50x15x3
    Rope press down on old school pull down
    40x12x3
    DB front raise
    15x15

    Reverse curl
    20x20
    25x20
    30x20
    Hammer curl
    25x12

    Hammer shrug
    140x15

    Out of time, called it a day

  16. Tired, old, sore...

    Plate loaded leg extension: 50x25, 75x15
    Seated leg curl: 55x15x2
    Pull down: 50x15, 100x15x2
    Hammer shrug: 140x15, 140x20x2

    no gear or belt on anything, I did have braces on and my glasses...

    Front squat
    55x5
    145x3
    235x1
    325x1
    415x1-maybe a 3 count pause

    Trap bar
    255x1
    345x1
    435x1
    525x1

    From the floor-conv & hook
    245x1
    335x1
    445x1
    565x1x3-way slower than I wanted but, knee and sholder/bicep tender

    KB Stiff leg
    88x12x3

    Seated crunch machine
    70x20
    100x20x2

    Ran out of time

  17. My right arm has gotten worse over the weekend even though I only did cardio. Warm-ups sucked and this weekend is not looking good.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x15

    bench
    45x25
    95x15
    135x8
    185x3
    225x3
    275x3
    315x3
    365x3-stopped there

    Overhead press
    30Kx5
    40Kx3
    60Kx3
    80Kx1
    100Kx1

    I did a couple of snatches at 60K just to see how it was. I'll do some tomorrow and Wednesday and decide what to do. Very discouraged and frustrated but, it happens.

  18. Shoulder and knee tight and tender

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x2
    345x1-belt
    455x1
    added briefs
    545x1
    added suit, straps down
    655x1
    [youtube]usM26VXy0Pk[/youtbue]
    straps up
    745x1

    835x1


    SSB medium stance squats-no gear or belt
    145x6
    235x6
    325x6
    415x6


    Snatch balance + OH squat
    1+3


    Snatch
    40Kx1

    60Kx1


    Clean and Jerk
    60Kx1

    Shoulder held up and my mechanics seemed ok.

  19. Recumbent Bike: 30 minutes

    Close stance oly squat-braces but no gear or belt, walked out
    55x5
    145x3
    235x3
    325x1
    415x1
    505x1

    Standing press
    45x8+2 jerk
    88x4+2

    Snatch Balance
    45x3
    88x3

    Snatch
    40K1
    50Kx1
    60Kx1
    70Kx1

    My mechanics are not consistent but, everything was ok and clean just some knee pain and that was mainly due to the walk out. So, we will see. If I can hit 80K in the snatch Saturday, that will meet the goal.

  20. Went conservative last week for declines and pulls.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x8x82

    That wasit

    Pull day

    Front squat
    55x5
    145x3
    235x3
    325x1
    415x1

    Trap bar
    255x3
    345x3
    435x3
    525x3
    605x3

    From the floor
    415x1

    That was it

    Did my 2nd oly meet in Hoover, AL. Great gym and atmosphere there.

    went 3-3 in the snatch and hit 85k on the last which was a 10k meet pr. I was surprised given my shoulder and knee and my lack of mechanics.

    Went 2-3 in the clean and jerk. I opened at 95 and it went pretty easy so, we split the difference on what it would take for my third to qualify for masters pan-ams. I hit 104 on my 2nd and then missed 112 at the clean as I just coulnd't hold it so, ended up with a 9 k pr on C&J and 19K pr total. The goal was to qualify in February so, I'm a bit ahead of schedule.

    Had a good time. Started at noon and was on teh road by roughly 4 pm.

  21. Reverse hyper: 170x10

    Close stance: 55x5
    Medium stance: 55x5
    COmp stance: 55x5
    145x3
    235x1-belt
    325x1
    415x1
    505x1
    added wraps
    600x1
    650x1

    SSB-no wraps or belt
    235x6
    325x6
    415x6

    Snatch balance
    20Kx3
    40Kx3
    60Kx3-shoulder was tender so stopped with these

    Hammer strength single leg extension
    25x12x3

    Reverse hyper
    170x10
    240x10
    310x10

    KB SLDL
    88x12x3

    Kneeling leg curl
    25x12
    50x12

    Out of time, that was it

  22. Straight-arm pull down
    50x15x3
    Face pull
    40x15x3
    Pull down
    50x15
    100x15x3

    Rear delt on pec dec
    20x15x3
    Upright row
    45x15
    50x15
    55x15
    Hammer shrug
    140xx20x3

    Hammer seated crunch
    90x20x5
    Seated crunch machine
    70x20
    90x20
    100x20x3

    Standing toe raise
    BWTx20x3
    Seated toe raise
    120x15x3
    Tibia/Dorsi
    50x15x2
    50x20

    Side band rotator
    15-3 sets

    Cardio-recumbent bike: 20 minutes


    Then did 20 minutes again that evening

  23. I'm shot...not much sleep and right arm tender...man, I'm a puss

    Took it easy

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x8

    Plate loaded pull down
    100x15
    150x12
    170x12
    190x12
    Close grip seated row
    250x12x3

    Hammer shrug
    140x15
    230x12
    320x12x3

    Rear delt on pec dec
    40x12x3
    Dumbbell front raise
    15x15x3
    Side raise machine
    100x12

    Seated crunch machine
    100x20x3
    Hammer seated crunch
    90x20x3

    Press down on plate loaded pull down
    70x12x3

    Hammer curl
    25x12
    30x12

    Out of time

  24. Front squat
    55x5
    145x3
    235x1
    325x1
    415x1

    Trap bar
    255x3
    345x3
    435x3
    525x1

    Speed from the floor
    275x1
    325x1x6
    325x1-stiff leg

    Reverse hyper
    100x10
    170x10x3

    Kneeling leg curl
    50x12x3

    KB stiff leg
    88x12x3

    That was it

  25. That evening

    Cardio!

    Recumbent Bike: 20 minutes

  26. Recumbent Bike: 20 minutes, then about 30 minute break.

    Straight-arm pull down
    50x15x3
    Plate loaded pull down
    50x15
    100x3
    Face pull
    30x15
    40x15
    50x15

    Hammer shrug
    160x20x3-it's what was left on the machine is why
    Rear delt on pec dec
    20x15x2

    Seated crunch machine
    110x20x3
    Hammer strength seated crunch
    90x20x4
    Standing crunch/seated pull down crunch
    30x10/50x10
    40x10/50x10
    50x10/50x10
    Over head side crunch on the pull down machine
    50x15-Siingle grip

    Close stance high bar oly squat-walked out, no belt
    55x5
    145x5
    235x1-2 count pause
    325x1-same

    KB swing
    26x12
    50x8

    Standing press
    20Kx8

    Front squat/jerk
    20Kx1+5

    Jerk
    40Kx3
    60Kx1
    70Kx1
    80Kx1
    90Kx1
    100Kx1

    Snatch
    40Kx1+3 OH squats
    40Kx1
    C&J
    40Kx1
    Snatch
    60Kx1
    C&J
    60Kx1
  27. Sunday AM Cardio


    Recumbent Bike: 30 minutes, intervals...that was suckadelic!

  28. Recumbent bike for a 2nd session this evening.
    20 minutes

    Hammer strength seated crunch
    90x25x2
  29. WK 8 bench


    Testing the shoulder and trying to determine if I go raw at this meet in December.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x1-paused the rest of the way
    315x1
    365x1
    405x1
    425x1-everything felt good
    405x2-missed 3rd, shoulder didn't like it so I stopped

    Over head press+push press
    40Kx5+1
    60Kx2+1
    80Kx2+1
    100Kx1+1
    120Kx1 push, shoulder coming along

    Seated wide grip row
    250x12x3
    Pull down
    100x15
    150x12x3

    Hammer shrug-static hold
    250x12
    340x12x3

    Rear delt on pec dec
    40x12
    50x12x2

    Dumbbell front raise
    15x15x3

    Out of time

  30. I think everyone stays out of your log because of Shear intimidation haha

    Seriously crazy strong lifts ITT!
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