Peterson's Log by request of KOP...

Page 2 of 4 First 1234 Last

  1. Tuesday July 25th (DE Bench Day):
    Not very motivated to go today. It may be I am tired from last night or the constant pain in my back.

    Speed Bench with doubled bands:
    135x3x10 (Speed was good here)

    Tricep Rope Pulldown:
    110x8x4

    Lat Pulldown (Pull-up grip):
    110x10
    120x10x3

    Military Press:
    95x8
    115x8
    115x8

    I ended it here. I think I need the rest. I may be taking off from the gym the rest of the week, depends on how bad my back still is.


  2. Thursday July 28th (DE Squat Day):

    Back still felt bad. Took it light and did what I could

    Box Squats with bands 1" below parallel:
    135x2x3
    155x2x7

    Speed was good, it was real light but I was worried for my lower back injury. Felt this was good to get blood flowing

    GHR on lat machine:
    assistance with light band
    x8x4

    Bulgarian Split Squat:
    40lbs x 8 x 3

    Grip Work - Wrist Rollers:
    +17.5lbs x 3 sets both ways
    •   
       


  3. Friday July 29th (ME Bench Day):

    Going to doctor in a little for the back. This did not effect my bench day however

    2 board press:
    135x3
    165x3
    185x3
    225x3
    265x1
    280x1
    300x1 (New PR For board press)

    Tricep Rope Pulldown:
    110x10
    110x8
    110x8
    110x6 (60s rest between all sets)

    Lat pulldown pull up grip superset with military press:

    lat
    120x10x3

    Miltary press:
    105x8x4

    Power Shrugs superset with hammer curls:
    shrugs:
    225x6x2

    curls:
    30lbsx8x2

    started mixing carb days and non carb days. seems to be working. weighed in at 183 but don't think I gained any fat

  4. Well its pretty much vacation week for me so I am taking it easy. Will do some light assistance work and max out on friday to see where I am at with everything. It should be exciting and I am grateful for the rest. I haven't had a good one in a while.

    Tuesday Aug 1: (Assistance)

    Skull crushers with curl bar:
    75x10
    75x10
    75x8

    Lat pulldown supperset with dumbell shoulder press:
    Lat:
    80x10x3

    shoulder press:
    30lb x8x3

    T Bar Row with bent over rear delt raise:
    T bar:
    +65lbs x 10x3

    Rear delts:
    15x10x4

    hang cleans:
    95x10x3

    Wrist rollers:
    +7.5lbs x 3-4 sets

    Very easy day, just got some blood flowing. Do a little more assistance work tomorrow and then wait until friday.

  5. Tuesday Aug 1 (Night time):

    Ice hockey for 1 1/2 hours. Decent pace but it was so hot it was ridiculous. Remember the famous fog game of the flyers vs buffalo in the playoffs?? yeah, it was just like that last night.
    •   
       


  6. Friday Aug 4th (Max Lift Attempts):

    Well to summarize, this was just pathetic. Even though I took the week off I was down the shore and we were out just a tad late the night before. So on about 4 hours of sleep, terrible eating and a slight hangover, it got the best of me. I won't do that one again.

    Anyway, my form needs lots of work on squat, it felt weird since all I did was box squat before. Also need to get a new belt. Mine is just beat and the buckle is hitting a nerve at the bottom of my squat on heavy weights that causes a bad burning sensation and makes me lose concentration on the lift. I am going to get a lever belt next.

    Bench: Hit 255 easy
    285x0 (Miss)

    Deadlift: Guy wouldn't let me do barefoot for some kind of liability issues. 440x0 Miss
    385x1 (Barely, this is pathetic since I can get 420 easy any other week)

    Squat: did 315x1. Burning sensation hit and I felt really bad. Didn't want to push it.

    So, all my totals will stay the same for now, totally pathetic

  7. Tuesday August 8th (DE Bench Day):

    Back at it full force again

    Bench with doubled mini bands: (Speed felt off, form needs to be better)
    115x3x2
    135x3x6
    115x3x2

    Close Grip Bench Press:
    135x3
    165x3
    195x3
    215x3
    225x3

    Overhead One arm Tricep Extension:
    35x10x3

    Plate Front Raises:
    25x10
    45x10
    45x10

    Not too bad of a day today.

  8. I always had that problem with my buckle also, depending on my fat level the belt would leave some nasty welts from the buckle pinching me. I love the lever buckle, not easily adjustable but I don't wear it super tight anyway. Just a random input/thought

  9. Thursday August 10 (DE Squat Day):

    Box squats with Light bands 2" below parallel:
    (My weakness is out of the hole, so I am doing these lower)
    175x2x10 - Speed was much better today, felt good about most sets.

    Pull Throughs:
    140x8
    140x8
    150x8
    150x8
    150x8

    GHR on lat machine with light band assistance:
    3 sets of 6 - Tried not to rely on the band too much

    Seated Cable Row superset with rope pull down abs:
    110x8
    110x8
    120x8
    120x8

    rope pull downs:
    140x10x5

    Wrist Rollers:
    7.5 lbs three times forward and reverse.

    Thats it. Eating back on track and trying to focus on my weaknesses. For ME Bench it will be 1 board press and exercise ball dumbells. My weakness on Bench is from the bottom, my lockout is very good.

  10. Quote Originally Posted by peterson24
    Thursday August 10 (DE Squat Day):

    Thats it. Eating back on track and trying to focus on my weaknesses. For ME Bench it will be 1 board press and exercise ball dumbells. My weakness on Bench is from the bottom, my lockout is very good.
    Why in the world are you doing board presses then?

  11. Quote Originally Posted by Basso
    Why in the world are you doing board presses then?
    It was recommended to me by Eric Cressey. He said dumbbells and 1 board press. I am going to say he probably knows a bit more than me. I told him exactly where my sticking points were and he told me how to fix them

  12. Friday August 10th: (ME Bench Day)

    Dumbell Presses on Ball:
    50lbs x 20 x 3 (5 minute rest in between sets)
    -Brutal, this was really hard getting into the upper reps.

    Seated dumbbell Shoulder Press:
    40lbs x 10 x 4
    40lbs x 8

    Incline Barbell Tricep Extensions:
    85lbs x 6 x 5

    face Pulls:
    70lbs x 15 x 5

  13. Quote Originally Posted by peterson24
    It was recommended to me by Eric Cressey. He said dumbbells and 1 board press. I am going to say he probably knows a bit more than me. I told him exactly where my sticking points were and he told me how to fix them
    Roger that, just doesn't make sense to leave out the weak point. Unless you only plan on doing shirted presses? Then it really doesn't matter.

  14. Monday August : (ME Squat Day)

    Good morning Squats:
    135x3
    155x3
    185x3
    205x3
    215x3
    225x1
    235x1

    Lunge:
    30lbs dumbells x 8 x 4 each leg

    Reverse Hyper with Ball on Bench:
    BW x 10 x 5

    Pull down Abs:
    120lb x 15 x 4

    GHR on lat machine: (No assistance)
    BW x 4 x 2

  15. Tuesday August 15 (DE Bench Day):

    Bench with doubled mini bands:
    140x3x10 varying grips. Pause at bottom explode up

    Barbell Bench Press:
    185x1
    225x1
    255x1
    265x1 (All reps clean with pause at bottom)

    Close Grip Bench:
    185x6x4

    Reverse Grip Tricep Press Down:
    80lbs x 15 x 5

    Face Pulls:
    70lb x 12 x 5

    Delta Shoulders:
    15lbs db x 15 reps front sides and rears (Brutal, really burned)
    15lbs db x 10 reps front sides and rears (All I could get done, shoulders felt like they were going to fall off)


    Tuesday Night: Ice Hockey (1 1/2 hour Skate)

  16. Thursday August 17th (DE Squat Day):

    Box Squat with Light Bands (2" below parallel):
    175x2x10 (Speed was quick, 1 second pause on box)

    Box Squat 2" below parallel:
    185x2
    225x2
    255x2
    275x2

    Reverse Hyber with Ball on bench:
    BW x 8 x 4

    GHR with light band assistance on lat machine:
    BW x 15 x 4 - My hammies are getting a lot stronger, I can see them catching up.

    Ab Pulldowns:
    160x8
    170x8x3

    Even with my injury things are progressing lightly. I am on 1g of naproxin a day though prescriped by the doc. Hopefully it doesn't affect anything.

  17. Friday August 18th (ME Bench Day):

    Ball Dumbell Presses:
    50lbs x 20 x 3 (I almost dropped the weight on my face, it was a big struggle to get the last of them up) (5 min rest)

    Seated Dumbell Shoulder Press:
    30lbs x 10 x 5 (90 sec rest)

    Super Set - Rope Tricep press down with face pulls:
    Tri's:
    120x6x5

    Face Pulls:
    90x10x5

    Felt pretty good today. Workout was a couple hours ago and feeling a little drained so it was probably a good one.

  18. Tuesday August 22 (ME Squat):

    Good Morning Squats:
    135x3
    155x3
    175x3
    195x3
    205x3
    225x3
    235x1
    245x1

    Pull throughs: (Light Duty Band)
    BW x 15 x 4

    GHR: (assistance with Mini Band on lat machine)
    BWx5x5

  19. Wednesday August 23 (Assistance/recovery):

    Helped my brother move heavy a$$ stuff into his new home. ~4-5hours

  20. Thursday August 24 (ME Bench):

    1 Board barbell Press:
    135x3
    165x3
    185x3
    205x3
    225x3
    255x1
    280x1
    290x0 (Miss, didn't have it, stuck at bottom)

    Seated dumbbell cleans:
    35lbs x 10 x 4

    Incline Dumbell Press:
    60lbs x 10
    70lbs x 10

    Lying Straight Leg Raises (Highest decline possible):
    BW x 15 x 4

  21. Friday August 25 (DE Squat Day):

    Box Squat 1" below with Light Bands:
    185x2x8 - Speed was good, felt strong

    Box Squat Parallel:
    185x2
    225x2
    265x2
    295x2
    315x1 - all went up pretty easy. Felt really good about these

    Hypers with 25lbs:
    x10 x 4

    GHR with Light band assistance on lat machine:
    BW x 8 x 4

    Grip Work - Wrist rollers
    21lbs x each way x 2
    12.5 lbs X each way x 1

  22. Tuesday August 29 (DE Bench Day):

    Barbell Bench Press:
    185x3x8

    Close Grip Barbell Bench:
    155x3
    185x3
    205x3
    215x3
    225x3

    Lat Pulldown:
    100x10x5

    Shoulder Raises, Front/side/rear (Deltas):
    15lbs x 10 x each way x 3

  23. Thursday August 31 (ME Squat Day):

    Deadlift with Light Bands for Assistance:
    185x3
    225x3
    315x3
    365x3
    405x1
    445x1
    475x1
    500x1
    515x1
    535x0 (Miss)

    straight Leg Raises superset with lunge:

    Lunge:
    40lbs each arm x 8 x 4

    Leg Raise:
    Highest level x 15 x 4

    GHR with Light Band on Lat Machine:
    BW x 8 x 3
    BW x 10 x 1

    Pull Down Abs:
    120x12x3

    Felt decent today. Weighing in just at 181lbs today.

  24. Friday September 1 (ME Bench Day):

    Well some background. Saw the physical therapist today for evaluation of my back. Turns out that my left side is tighter from my injury and I have developed a strength imbalance from it. It was shown that the trouble lies in my lower ab strength and some other things. I was also given some stretches to help with the tightness in my injured area. Good thing is that they don't think it is a herniated disc. The exercises are good and I think they might be able to really help. As for the workout, only 6 hours sleep last night. This may of hurt.

    1 Board Press with 1 Sec pause at bottom:
    135x3
    185x3
    205x3
    225x3
    250x1
    275x1
    285x0 (Miss) Came up strong but stalled at about 3 board height. Time to go back to rack presses and 3 board presses and work on lockout.

    Close Grip Bench:
    185x8x2
    185x5
    185x7

    Standing Military press superset with wide grip chins:
    SMP:
    115x8x3
    115x7

    Chins:
    BWx5x3
    BWx10

    Core Work for Rehabilitation of back. Lot of static movements on ball, really hard stuff, i was impressed.

  25. Tuesday September 5th: (DE Squat Day)

    With the holidays, my schedule is all screwed up plus I am concentrating on fixing my lower back. So not going to hard, In a week or two I'll get back to hitting it hard.

    Speed Box Squats: (No Bands)
    195x2x8

    Core exercises for lower back (5 Various ones)

    Thats all I had time for. It was good enough
  •   

      
     

Similar Forum Threads

  1. RPN Havoc 6 week Log. By spampopular request
    By BigVida in forum Cycle Info
    Replies: 0
    Last Post: 06-12-2012, 12:41 AM
  2. 50 Days of X-Factor Advanced: A Log by Resolve
    By Resolve in forum Supplement Logs
    Replies: 187
    Last Post: 05-05-2011, 02:06 PM
  3. Scivation LipidFX log by rusty319
    By rusty319 in forum Supplement Logs
    Replies: 43
    Last Post: 08-16-2006, 02:40 PM
  4. Protein Squares by request
    By wardog in forum Weight Loss
    Replies: 29
    Last Post: 07-27-2003, 02:27 PM
  5. Website Access Breakdown by Requesting Entity
    By Chemo in forum Anabolics
    Replies: 17
    Last Post: 01-24-2003, 10:26 AM
Log in
Log in