Plates and Plates

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    Plates and Plates


    So, here is my log...

    I'm starting a new log for a few reasons. One, because my training stye is evolving to meet my new-found scheduling demands. Two, because I just met a huge goal today, and I feel like it's a good time to start logging regularly anew... I know I have been lazy about logging lately, and even though it may be the case that I am not a veteran of lifting, I feel like I've got some tips and tricks to share and I love helping people.

    The biggest difference in my training currently is that I'm not worrying about trying to cut to 195 by April. I either make it or I don't; my total will be my total, and I would like to be as strong as possible in my first meet. I'm around 215 right now.

    Today's workout was very strange... I decided to bench, as it was an upper-body day, and then I came back to deadlift in a separate session about an hour and a half later.

    BENCH:

    Rotator cuff warmup, band warmup
    10 chin to floor pushups, slow
    135 X 8
    155 X 8
    185 X 6
    205 X 5
    225 X 4
    205 X 5
    185 X 5
    155 X 8 (close grip)

    Weighted Dips (dumbbell held between feet)

    40 lbs. X 5
    40 lbs. X 5
    40 lbs. X 6

    SECOND SESSION

    135 Pound Sumo Deadlifts, Power Cleans, and Barbell Rows for warmup

    225 X 5
    315 X 5
    365 X 4
    405 X 3
    445 X 2
    475 X 1
    495 X 1 - NEW PR! 5 PLATES!
    475 X 1

    Tricep DB curl-ups
    15 X 10
    20 X 10
    20 X 10

    Lat Pulldowns - Four sets, various weights

    Run the rack DB curls - 15 X 10, rest 15 seconds, 20 X 10, rest 15 seconds, 25 X 8, rest 15 seconds, 30 X 6, rest 15 seconds, 35 X 5, done
    任重道远

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    Congrats on the PR, man.
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    in

    if you're sitting at 215 and your meet isn't until april, think about trying to gain 5 or so more pounds and get as close to 220 as you can. yeah, you can't go in heavy, but you don't want to go in light. the guys you're up against are prolly cutting from 230-235.

    nice job w the 5 plates...

    edit: is your goal to cut to 198 or stay where you're at and just go w it? prolly should read a little closer...
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    Quote Originally Posted by napalm View Post
    in

    if you're sitting at 215 and your meet isn't until april, think about trying to gain 5 or so more pounds and get as close to 220 as you can. yeah, you can't go in heavy, but you don't want to go in light. the guys you're up against are prolly cutting from 230-235.

    nice job w the 5 plates...

    edit: is your goal to cut to 198 or stay where you're at and just go w it? prolly should read a little closer...
    Just gonna roll with it. If I make it up to 220 solid, so be it.
    任重道远
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    Quote Originally Posted by Dimitrius View Post
    Just gonna roll with it. If I make it up to 220 solid, so be it.
    I like this mentality a lot better than your previous log's "bulk cut bulk cut".
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    Quote Originally Posted by Sean1332 View Post
    I like this mentality a lot better than your previous log's "bulk cut bulk cut".
    Yeah man, I just like lifting heavy weights. That's what makes me happy. Not watching what I eat. So, if I work out like an animal, and do a little cardio, drink less, and eat better, I may lose some weight or see some recomp, but that's not the goal. The goal is to lift and eat more plates, to get moa' bigga'.
    任重道远
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    Quote Originally Posted by Dimitrius View Post
    Just gonna roll with it. If I make it up to 220 solid, so be it.
    sweet, i think that's the smart play

    Quote Originally Posted by Sean1332 View Post
    "bulk cut bulk cut".
    yuck...
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    IN!

    Awesome sessions!
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    Oh god, was today long. Didn't work out until 7:15... had to leave just before eight. So!

    SKWATZ

    Warmup:
    Stretching, body weight squats, more stretching, bar squats.

    WORKOUT:

    135 X 5
    185 X 5
    225 X 4
    275 X 3
    315 X 3
    365 X 1
    385 X 1
    225 X 12
    30 sec. rest
    135 X 10

    Done!
    任重道远
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    Powered up with a Jr. Baconator for my pre-workout.

    WARM UP
    Band Pull-Aparts and Tricep Extensions
    Two sets of bar bench press

    135 X 10
    155 X 10
    185 X 8
    210 X 5
    185 X 7
    135 X 10 (close grip)

    Dumbbell Row (Strict)
    100 X 8
    100 X 8
    100 X 6

    Weighted Dips
    40 lbs. X 5
    40 lbs. X 5
    40 lbs. X 5
    40 lbs. X 4 + 10 BW dips

    DB Tricep Rollups
    15 X 10
    20 X 8
    20 X 8

    Dumbbell Curls
    15 X 10
    20 X 8
    25 X 8
    30 X 6

    50 Decline situps

    Done
    任重道远
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    Strong rowin buddy
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    Lower body... brother back from Korea, visiting me in MD, so I had to put on a show.

    Warmup:

    Body weight squats, barbell squats, stretches
    135 X 5
    225 X 5
    275 X 6
    315 X 4
    365 X 2
    385 X 1

    Good Mornin's
    135 X 8
    185 X 8
    225 X 6

    Deadlifts
    135 X 5
    225 X 5
    315 X 3
    365 X 3
    415 X 3
    任重道远
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    if you're asian, you have the biggest quads i've ever seen on an asian

    nice session...
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    Quote Originally Posted by napalm View Post
    if you're asian, you have the biggest quads i've ever seen on an asian

    nice session...
    Really?


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    i said that "i've" seen jimmy...
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    Haha, I'm not Asian, my brother is in the Air Force. Sweet pic of Hide though.
    任重道远
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    UPPER BODY

    WARMUP
    Band pull aparts
    Bar military press
    Rotator cuff warmup

    65 X 10
    95 X 10
    115 X 8
    135 X 3

    Arnold DB Press
    35 X 10
    40 X 8
    40 X 8

    Weighted Dips
    40 lb. X 6
    40 lb. X 6
    40 lb. X 6

    Battle Ropes
    30 sec., rest 90 sec. X 4

    Sandbag Loading
    1 min. 30 sec., rest 1 min X 3

    Chinups
    5
    5
    5
    5

    Done
    任重道远
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    SKWATZ DAY!!

    My trainee is progressing very well. She's gone from barely being able to control her body weight down to a 12" box, to being able to perform 3 sets of 10 banded-knee body weight box squats followed by 3 sets of 10 goblet box squats with a 45 pound dumbbell. She pushes her knees out well, has good ankle and hip mobility, and is now able to sit down and back with an upright torso.

    I decided to just squat today, and train her for the rest of the session on some new exercises. That doesn't mean I went easy on myself though.

    Warmup:

    10 min easy cardio
    Stretches
    Bar Squats

    Pause Squats (5 second pauses... long as ****, in other words)
    135 X 5
    185 X 5
    225 X 3
    275 X 3
    315 X 2

    Squats
    365 X 3
    225 X 16

    And jelly legs for the next 20 minutes.
    任重道远
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    Long ass pauses!
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    Subbd
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by napalm View Post
    if you're asian, you have the biggest quads i've ever seen on an asian

    nice session...
    Clearly, you don't date Koreans, lol.

    Deads and squats are looking really good, and the bench looks like it's moving up as well. Bravo.

    Do you plan to incorporate some low-rep work for your benching as the meet approaches?
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Late to the party but in!
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    Quote Originally Posted by jinxie View Post
    Clearly, you don't date Koreans, lol.

    Deads and squats are looking really good, and the bench looks like it's moving up as well. Bravo.

    Do you plan to incorporate some low-rep work for your benching as the meet approaches?
    Speaking of low rep benching...

    Bench!

    Warmups:
    Band pull-aparts
    Bar bench

    Bench:
    135 X 10, paused
    155 X 8, paused
    185 X 8
    195 X 5
    225 X 3
    245 X 1 ----> ugly
    195 X 5
    185 X 6

    Barbell Row
    135 X 10
    185 X 8
    225 X 3
    195 X 6
    135 X 12
    135 X 10

    Dumbbell Tricep Press
    75 X 12
    85 X 10
    90 X 6

    Dumbbell Row
    100 X 8
    100 X 8
    100 X 6 ----> tired

    Arnold DB Front Raises
    17.5 X 10
    20 X 10
    20 X 8

    Done


    I will probably do a few more weeks of rep training, and then craft a program focusing on triples and doubles with linear progression for 6 weeks or so, with some back off time before the meet. I also have an interview with someone about being a part-timer in the military tomorrow (back in uniform... at least I won't be active this time!), and if I do end up agreeing to sign back up I'll have to whip my fat ass back into shape. So much for eating what I want and cutting back on cardio. At least the sessions with my trainee have been intense, so I'm not too far from decent shape. Dat run test doe... ****.
    任重道远
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    What branch if you don't mind my asking?

    Watch you get activated
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    Air Force. Shouldn't have to worry about being activated unless something bad happens in a specific part of the world. Honestly, I'm on the fence, because they want me to do a three month familiarization tour during which I would get paid active duty wages, which equates to a pretty big pay cut. Seems like I get to keep my rank, which is good. If they would've knocked me down to not being an NCO I would've told them to eff off. They don't have any openings for my exact AFSC, but they told me they could dual-billet me, which is good, because going back to tech school would've been a deal breaker.
    任重道远
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    Whew! Three workouts to input! Took brother to VA today to get settled in to his new base

    Thurs. - Huge snowstorm, closed everything down. Woke up early, took pre-workout, drove to the gym with my brother. We lifted/pushed two cars out of the snow with our bare hands on the way, and he cut up his fingers. Got to the gym, and it was closed. Went home and did prison circuits in the my basement.

    5 Circuits of:

    Pullups/Chinups (assisted and unassisted) to failure
    10-15 ATG squats with a 45 pound plate on our back
    Brother squats (I only got 3, he couldn't squat me - turns out a 215 pound sandbag is pretty hard to squat)

    4 Sets of 15 pushups (close grip on perfect pullups set on the floor)

    25 Situps
    25 Flutter Kicks
    20 Ab Rollouts (from knees)

    Friday - Squats alone; brother sore from previous workouts

    135 X 5
    185 X 5
    225 X 5
    315 X 5
    335 X 1

    Felt weird; switched to OHP

    45 X 10
    75 X 8
    95 X 6
    115 X 6
    135 X 3

    Switched back to squats

    225 X 5
    315 X 3
    355 X 1

    Today - Bench

    Stretches, plate rotator cuff warmups
    Bar benches

    135 X 8
    185 X 6
    195 X 5
    225 X 3
    240 X 1
    250 X 1
    225 X 4
    185 X 11 - - - PR

    Cable Flyes (4 sets)

    Narrow Pushups
    15
    15
    10

    Tricep Rollouts
    15 X 10
    20 X 8
    25 X 8

    Pyramid Close-grip Low Rows (Do 5 at selected level on the plate machine, go up one, do another 5, continue until you can't do 5, go back down, no rest between sets)

    Level 4 - 11+3 at 12, back down. 70 some-odd total reps (didn't get 5 at every level on the way down)
    Done.
    任重道远
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    Let's see your bench. Something's up. You're stronger than that. I just know it.

    Good work though. Squats looking good.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Quote Originally Posted by jinxie View Post
    Let's see your bench. Something's up. You're stronger than that. I just know it.

    Good work though. Squats looking good.
    Thanks jinxie. I'll try to get a vid up soon; honestly, I think I just don't work on it as much as my other lifts. But we'll see if some form improvements might help.
    任重道远
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    Haven't posted my workouts in a few days because I've been busy. But I have a humorous story from today:

    I was walking to the restroom and noticed my knee was feeling a little tight. I'll often squat and let my knees crack to relieve the pressure when this happens.

    Upon returning to my desk I did just that. Took a deep breath into my abdomen, braced, and squatted down between my legs.

    Simultaneously, my fine woolen pants exploded. My favorite pair of dress trousers, light grey wool, Ralph Lauren, comfortable and well-fitted, exploded.

    Luckily, everyone around me was wearing headphones when it happened. I sat in my office chair, stunned for a minute, and then hailed my boss on chat and let her know what happened. I then laughed uncontrollably for about eight minutes while I figured out what to do. She would come buy every couple of minutes and make a joke. I finally decided to tie my jacket around my waist, 90's style, and walk out of the building, down a floor, and about 350 meters to my car.

    Oddly enough, I am pretty proud of the whole event.
    任重道远
  

  
 

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