Apod's 2013 lifting log

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    Apod's 2013 lifting log


    Howdy people,

    Was looking for a place to track my lifting progress (hopefully ) and figured anabolicminds would fit my needs as there seems to be some good discussions going on in the forums.

    A little background...started lifting when I was in 7th grade for sports and have been at it ever since (now 25 yrs old). I don't compete in PL or BB but just enjoy lifting and never see myself giving it up. I find it to be a great escape where you can really clear your head and not have to think about anything but the weights. The focus of my lifting the past few yrs has been on strength. I started squatting and deadlifting heavy and consistently my senor yr in college. Personal bests are a 405 belted squat, 515 belted dead lift, 335 touch and go bench press, and 225 standing military press. I hit all these in 2012 at a body weight of around 214 lbs.

    So far this yr I have decided to drop a few lbs just so I can be healthier. I'm 5'10 and find that when I weigh over 210 I start to have trouble breathing, get higher blood pressure, and get cramps in my chest. I would like to get down to 200 or below. I currently weigh 207. I have been doing some light walking 5-6 times a week, trying to get in at least 150 mins total. I stopped taking creatine - to help in the weight loss and have also been trying to stay good with my intermittent fasting (16 hrs) during the week. I've been at it for about 2 months now and I like the way things are going though I have noticed my lifts, particularly my squat, have taken a dip in strength.

    The only supplements I'm currently taking are truetein protein, waxy maize and then a combo of caffeine and l-tyrosine for my pre-workout. I'm not one to obsess over dieting, but I would like to get more protein in my diet. Besides that, I would also like to start getting some HIIT cardio sessions in each week.

    Anyways here is what today's workout looked like:

    SUNDAY - SQUAT DAY

    Squats - no belt
    Warm-ups
    45x10
    135x8
    225x3
    Work sets
    245x5x5 - all sets were completed in 8 minutes. I really made sure each rep was done with maximal force. I'll bump it up to 255 next week.

    Stiff-legged dead lifts - no belt
    45x5
    135x5
    185x5
    225x5
    275x5
    225x5 - double overhand grip on all sets

    Seated calves
    100x15x4

    Shrugs
    135x10
    225x10x3

    Chin-ups
    3x10

    Ab wheel
    3x10

    Lower back extensions
    2x15, 20

    Hanging leg raises
    20

    Standing db curls
    45sx12
    45sx10
    35x10
    25sx20


    Happy with the way things went today. Current plan on squats is to take the next 4-8 weeks to really focus on form and explosiveness while re-building my foundation and work capacity. I feel this is necessary since the weight loss. The ultimate goal is to get to where I was strength wise when I weighed 214, but at a body weigh of 200 or below. Next session will be military press day.

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    MONDAY - Military press


    Standing Military press
    Warm-ups
    45x8
    100x8
    140x3
    Work sets
    170x6x2 sets
    140x7x2
    140x8

    Reps on my work sets seemed to slow down once I got past my head.

    Push-downs
    2x15

    Pull-downs
    150x8x3 - prob haven't done these in at least 3 yrs. Upper back was sore today so I wanted to get some blood flow and get my lats stretched out.

    Lateral raises
    35sx15
    35sx20
    30sx20


    Was able to finish my workout in 40 minutes today.

    Next session will be Wednesday and I plan to hit some dead lifts and front squats.
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    Wednesday - Dead lift/Front squat


    Dead lifts
    Warm-ups
    45x8
    155x5
    245x5
    315x3
    Work sets - threw on belt for these
    365x3
    405x7 - think I was good for a couple more. Hope to be hitting 10 which should be a PR, fairly soon.

    Front squats
    Warm-ups
    45x8
    135x5
    Work sets
    185x5 - crap these were tough, couldn't keep my back straight.
    Added belt
    185x6 - bit better
    225x1 - speed wasn't bad but once again had trouble keeping my back straight on the way up. It's been a longtime since I did these so consistency should bring them up.

    Seated calves
    90x25x4

    Pull-ups
    4x10

    DB shrugs
    95sx30

    Straight bar curls
    95x10

    Seated db curls
    40sx10x2

    Standing db curls
    30sx20


    I wanted to hit some abs and hammer rows today but I was spent after the dead lifts and front squats so I cut them out. Going to be hitting some bench tomorrow.
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    Thursday - Bench day


    Bench press
    Warm-up
    45x15
    95x10
    135x10
    185x5
    225x3
    Work sets
    255x6x2 sets
    225x4x4

    Incline db presses

    70sx12
    80sx12
    100sx7 - been awhile since I did these so I was happy with 7 today

    Tate presses
    65sx15x2

    Rear delts seated

    35sx15x2

    Back was friggin sore today. I did more bench volume than usual since I've moved from benching 2x a week to only once.

    Plan is to hit squats on Sunday and rest until then.
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    Saturday - SQUAT/SLDLs


    Squats - no belt
    Warm-ups
    45x8
    135x8
    225x3
    Work sets
    255x5x5 - completed all work sets in 8 mins and 6 secs...gonna bumo it up to 265 next week

    Seated calves
    90x25x4

    SLDLs - no belt

    45x8
    135x5
    185x5
    235x5
    285x5
    235x5 - double over hand on all reps except last 2 on 285 I had to switch to a hook grip

    Chin-ups
    3x10

    Snatch grip power shrugs
    135x10
    225x25x2

    Ab wheel
    2x15

    Lower back extensions
    25, 15, 10

    Hanging leg raises
    20

    Straight bar curls
    105x10x2

    Seated db curls
    40sx10x2

    Sloppy hammer curls
    60sx10

    Standing db curls

    25sx16


    Solid session today, felt like I got in a lot of work. Going to take tomorrow off and then hit some military presses Monday. Delts/chest are pretty sore today.
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    Sunday - Standing Military Press


    Military press
    Warm-ups
    45x8
    105x5 - right delt tightened up at this point
    145x3
    Work sets
    175x6x2 sets
    145x7x2, 8

    Going to start my military press days off with some light benching in 185-205 range for 2x10 to get my shoulders warmed up. I'm finding it's taking a couple work sets to get loose.

    Pull-downs
    150x8
    180x8x2

    Push-downs
    15, 20

    Lateral raises
    40sx15
    35sx17
    30sx20

    Iso hammer row machine
    90x10
    180x10
    270x6 and drop set to 180x8


    Past two workouts, I've lifted a day earlier than originally planned because I've felt well rested. Tentative plan for the week is dead lifts/front squats Wednesday and then bench press on Thursday.
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    Wednesday - Dead lift/Front squat (3/27)


    Dead lifts
    45x8
    155x5
    315x3
    Added belt
    365x1
    405x1
    455x2 - nothing crazy, didn't have much of a plan but the weight felt good. Think I'm def good for at least 500 right now.

    Seated calves

    90x25x4

    Wide grip pull-ups
    5 or 6 sets of 8

    Front squats
    45x8
    135x6
    Threw on belt
    185x5x2 sets - lot smoother than last week
    225x2

    Straight bar curls
    105x10x2

    One-armed db preacher curls
    30x10x2

    Standing alternating db curls
    35sx12
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    Thursday - Bench press


    Bench press
    Warm-ups
    45x20
    95x10
    135x10
    185x5
    225x3
    Work sets
    265x6x2 sets - these were heavy, may have slightly bounced last rep on 2nd set
    225x4x4 - focusing on speed which really started to decrease towards the end. Completed all 4 sets in 5 mins 30 secs

    Incline db presses
    70sx12
    80sx12
    90sx8

    Tate presses

    65sx15
    65sx16

    Seated rear delt raises

    35sx16x2

    Overhead db triceps extensions
    75x20


    Workout pace was decent today, took less than an hour. Got squats and SLDLs Saturday
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    Saturday - SQUAT/SLDLs


    Squats - no belt
    Warm-ups
    45x10
    135x5
    185x5 - right knee started feeling funny
    225x3
    Work sets
    265x5x5 - finished work sets in 8 mins 10 secs. Plan is to bump it up to 275 next week. Not sure what's up with my knee, it was feeling unstable but I had no prob finishing my sets. I'll keep an eye on this coming week and most likely go light on DLs and front squats.

    Seated calves
    90x25x4

    SLDLs - no belt/double overhand grip
    45x8
    135x8
    185x7
    235x7x2 sets

    Chin-ups
    2x10, 16

    DB shrugs
    100sx30

    Ab machine

    100x20x3

    Lower back extensions
    2x15

    Seated db curls
    45sx10x2
    40sx11

    Iso lateral hammer rows
    90x8
    180x11x2

    Hammer curls
    55sx10

    Straight bar curls
    85x11


    Plan is to hit shoulders monday. Body weight is around 206 right now. Been getting in 150 mins or so of walking each week, need to up the intensity on cardio.
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    MONDAY - Military press


    Bench press - for warming up
    45x15
    95x10
    135x10
    185x10x2

    Standing military press
    Warm-ups
    45x8
    95x5
    135x3
    Work sets
    175x6
    180x6 - took some work to grind out the last 2
    145x7x3 - shoulders were beat by the end. Prob gonna change it up next week with some seated db presses using similar reps/sets

    Pull-ups

    5x10

    Push-downs
    2x25

    Lateral raises
    45sx10
    35sx15
    30sx25

    Weighed 205 today
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    Wednesday - Front squat/DLs


    Front squats
    45x8x2
    135x8
    185x5
    Added belt
    205x5 - knee started acting up
    135x8 - no belt

    Dead lifts
    Warm-ups
    45x8
    155x5
    245x3
    315x3 - tried double overhand but had to switch to hook on last 2
    Added belt
    365x3 - felt ridiculously weak
    405x1 - just to see what it felt like and it felt like ****

    Seated calves

    90x25x4

    Chin-ups
    15, 16, 10, 9

    Power shrugs
    225x25x2

    Straight bar curls

    95x8x2

    Standing alternating db curls

    45sx8x2

    Hammer curls
    30sx20

    Everything was off today, maybe because I didn't eat as much as usual...maybe because I've been walking more, I dunno. Going to take the next 2 days to rest and then hopefully be energized for benching on saturday.

    Weighed 204.6
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