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Peterson's Log by request of KOP...

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    Peterson's Log by request of KOP...


    EDIT: Never posted my stats in case anyone is interested. I'm also involved in that body transformation contest for something to do.

    5'10"
    180 lbs
    probably around 12% BF as of now

    My diet is as much food as I need per day, all pretty much clean. A meal will sway about once a week. It doesn't make much of a difference though.

    Alright, Going to start my training log. I was away at the beach over the holiday weekend but I was still able to hit the gym there. We'll start from the beginning of the week, July 3rd. I am doing a somewhat modified Westside training routine since I still need to be able to skate on weekday nights.

    Monday July 3rd (Max Effort Bench Day)

    Rack Presses:
    135x5
    185x3
    225x3
    255x1
    275x1
    295x1 missed
    275x2

    Incline Dumbbell bench:
    70's x 12
    70's x 10
    70's x 8

    Chest supported row with Rear Delt Raise super set:
    Rows:
    +70lbs x 12
    +115lbs x 10
    +115lbs x 10
    +115lbs x 8

    Rears:
    25lbs x 10 x 3sets

    Quick Ab Circuit - Raises, pull downs, etc...

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    Tuesday July 4th: (Max Effort Leg Day)

    Deads from pins: (1 inch below knee)
    135x5
    225x3
    315x1
    365x1
    405x1
    435x1 (missed) Gym was boiling with no chalk, bar slipped
    425x1 (almost slipped, sweating was terrible)

    Bulgarian Split Squat:
    50lbs each hand.
    3 sets x 8

    Band Pull Throughs super set with Hamstring machine:
    3 sets medium band x 15
    hamstring 130lbs @ 3 sets x 8 (Never do these but was the only option here, better than nothing I guess)
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    Thursday, July 6: (DE Bench Day)

    Various Grip Bench with Bands:
    Mini bands doubled up on bar to dumbells on floor. Didn't know anyother way to set them up and keep tension without doubling up. If anyone knows a better way, let me know.
    135x3 - 10 sets (1 minute rest in-between sets)

    lying dumbell tricep extension:
    30 x 8
    35 x 8, 35 x 8 (right arm hurt, got 6 on last set)

    side raises:
    25x10
    25x10
    25x10

    seated side raises:
    25x10
    25x10
    •   
       

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    Friday July 7th: (DE Leg Day)

    Felt really sore still from the entire week and was catching up on sleep the past two days. I went training anyway

    Box Squat (Didn't have bands on me today):
    135x2
    185x2 x 8 (Worked on form, keeping tight and exploding up)

    hang cleans:
    135x3
    135x3
    155x3
    155x3
    185x1 (missed)

    hang snatch:
    95x3
    95x3
    95x3

    Cable Pull throughs:
    140 x 12
    140 x 10
    140 x 10

    Weighted abs on incline:
    +10 x 8
    +10 x 8
    +15 x 8
    +20 x 8

    I may run two miles later tonight.
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    Saturday July 8th:
    Ran 2 Miles

    Sunday July 9th:
    Ran 2 Miles
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    Well, hockey falls on tuesday so I had to change things up and see how they go. I did ME Squat day yesterday but I am still pretty sore today. we'll see how skating goes tonight. If no good, might be swapping DE with ME days.

    Monday July 10th: (ME Squat Day)

    Good Mornings:
    115x3
    135x3
    165x3
    185x3
    205x3
    225x1
    235x1
    245x1 (Miss, form broke)

    Barbell Step Ups:
    115x8 for each leg x 3

    Band Pull Throughs superset with GHR:
    Light Band pull throughs x 12 x 3 sets
    Assisted GHR on Lat machine x 8 x 3 sets

    ab cable pull downs:
    140 x 12
    150 x 12
    150 x 12

    Leg Raises:
    3 sets x 10
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    Tuesday July 11th (Max Effort Bench Day):

    Rack Presses:
    135x3
    175x3
    215x3
    245x1
    275x1
    295x1 NEW PR!!!
    305x1 (Miss, form broke. slight left shoulder discomfort, iced and didn't push it)

    Barbell Tricep Extension:
    65x12
    80x12
    80x12
    80x10

    Seated Rows superset with straight arm pull downs:
    Rows:
    110x12
    120x12
    120x12

    SA pull overs:
    50x10
    50x10
    50x10

    Hammer Curls (Yeah, I don't know why I even bothered):
    35x8
    35x8
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    Wednesday July 12th (Recovery Work):

    I hurt my shoulder a bit on tuesday. Did some bandwork with it and light dumbbells to help with recovery and get blood flowing in affected area. should be good by friday.

    Jump Rope: 20 second intervals for as fast as I can go. x 15 (30s rest)
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    Thursday, July 13th (DE Squat Day):

    Box Squats with Light Bands:
    185x2x10 60s rest - Speed was great today. Real Explosive. Weight went up easy

    Cable Pull Throughs:
    130x12
    140x12
    140x12

    Bulgarian Split Squats:
    Worked on form and balance. Felt much better
    +40lbs x 10 x 4

    Shrugs superset with wrist rollers:
    Shrugs:
    315x10x3

    Wrist rollers:
    12.5 lbs Each way x 3

    Energy was great today. And thats with hardly any carbs yesterday. Trying nutritional timing. Basically only eating low GI carbs around workouts. Rest of the day is fiborous veggies with all protein/fat meals.
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    Lookin' Good, I see your doing mostly WS, what are your goals? (How are you transforming?) I'm assuming muscle gain since your already pretty lean.
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    Goals are to gain or maintain strength and try to get to 10%. Experimenting with a periodization diet right now and only using CEE (which I have been for a while) and just started caffeine and yohimbine. Keeping carbs non existant except around workouts. Westside is great because it is easy to manipulate especially since I started skating again during the week.

    All in all, if I get to 10% great. But I really want to increase all my 3 big lifts. If I lose fat in the process, great. I entered the contest just in case it actually works.
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    Cool, do you plan on competing? I can't hang with WS for long periods I guess I'm to old, and yeh I know Louie and the gang are as old or older but their sticken needles every day.
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    I don't think my lifts are nearly good enough to compete. I never tried anything in suits or shirts, but I don't think I am quite there for my weight. My bench sucks compared to my other 3 lifts. Right now I am only at 275 bench, 370 squat, 435 dead lift. They are all raw. I won't be maxing out again for another 5 weeks, we'll see where I am at when we get to that point. I have fixed some big weaknesses with westside so far though, so I do expect all three of these to increase. My dead will probably go up the most.
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    Friday July 14th: (DE Bench Day)

    Speed Bench with doubled Mini Bands:
    135x3x10 alternating grips Speed was about 2-3 seconds for a set.

    Barbell skull crushers:
    85x8x4

    Dumbell Side Raises:
    30x10
    35x10x2

    Seated Dumbell Side Raises:
    30x10x3
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    Monday July 17th: (ME Squat Day)

    Good Mornings: Shoulder stance, arched back, slight knee bend
    135x3
    155x3
    185x3
    205x3
    225x3

    GHR w/ light band assistance on lat machine:
    3 sets x 8

    Pull throughs:
    130x8
    130x8
    140x8

    Weighted Ab Pulldowns:
    120x15
    120x15
    120x15

    Hanging Leg Raises:
    x20
    x20
    x15
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    Update: Will rotate DE Bench day to beginning of the week and move ME Bench to end of the week. I feel this will give me a better split. This starts tomorrow.
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    Tuesday July 18th (DE Bench Day):

    Barbell Bench with doubled Mini Bands:
    145x3x8 (60s rest) - Felt good, bar was a little slow first set, adjusted and kept good speed after.

    2 Board Press:
    185x5x3 (Real easy, just working on some form with it since it is my next Max Effort exercise)

    Rope Tri Pull Downs:
    110x10x3

    T-Bar Rows:
    +105lbs x 8 x 4

    Dumbell Front Raises:
    20lbs x 8 x 3

    Dumbell Side Raises:
    20lbs x 6 x 3

    Held back a little on some assistance work. I feel I needed to do this a tad bit to keep myself for the long run as the last two weeks were full blast. Overall, everything has been real good workouts. I am leaning out nicely and dropping weight and going up in strength.
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    Tuesday July 18th (Additional Work):

    Ice Hockey: (No contact, 90 mins)
    Pretty good pace for summer hockey. Just to give you some comparison, a guy on my line tonight played in the East Coast League this past year. Two guys against our line are playing pro in canada this year.

    Strength was good on the ice. Wind was decent, was tiring a little east. Need conditioning work and some more GPP. Coordination needs work too, my hands sucked.

    Had a carb/protein shake afterwards. I was real tired after this one.
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    Wednesday July 19th (Nothing):

    Yeah, I'm off but decided to use this time to give you some insight on current diet. I am doing a sort of nutritional timing thing. Minimal carbs and one carb up day sunday or saturday.

    Typical workout day:
    Breakfast - Protein/Natty PB shake veges on side or 4 egg whites/2 eggs, olive oil, veges

    Pre meal: steak or chicken with veges and nuts

    post: shake - Protein/ oats/ flax seed

    Post meal: steak/chicken/or tuna salad with oil and vinegar

    dinner: steak/chicken/tuna/fish etc and lots of veges. some nuts

    Bed: Cottage Cheese, natty PB, maybe some almonds.

    Just a little more insight for anyone watching.
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    Thursday July 20th (DE Squat Day):

    Box Squat with Light Duty Bands:
    195x2x8 (Speed was good today, set box a little lower than 1inch below parallel) Anyway, My sticking point is definitly coming out of the bottom, anyone know what sort of weakness this would show? I need to work from here

    Box Squat No Bands:
    225x1
    275x1 (Did this just to get a feel without the bands, this will be my next ME exercise)

    Bulgarian Split Squat:
    +40lbs x 8 x 2
    +50lbs X 8

    GHR on the Lat Machine:
    *Assistance with light duty band
    3 sets x 8 (These are really tough but I like them)

    Grip work superset with cable bends:
    12.5 lbs on roller each way x 4
    120lbs with cable bends

    First time I felt energy suffer today. I think since it is the tail end of the week, this sort of eating is getting a little to me. It works though, it obvious I am dropping fat and my strength is still same or getting better. Can't wait for carb up sunday, It can't get here soon enough.
    I'm excited for ME bench tomorrow. Gonna go with the 2 board press. I feel i should get 300 or more, i think my bench has improved a lot. we will see.
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    Friday July 21 (ME Bench Day)

    2 Board Bench Press:
    135x3
    185x3
    210x3
    245x3
    275x1
    295x1
    305x1 Miss (My spot sucked and he touched the bar way too soon, plus this may be a mental block)

    225x3 No boards (Just to feel a full bench press)

    Tricep Rope Pull Down:
    120x8
    120x8
    120x8
    120x8

    T-Bar Rows superset with side raises:
    +115lbs x 8 x 4

    Side raises:
    20x10
    20x8
    20x8

    Bent over rear delt raises:
    20x10x3

    Today I am carbing up because I felt performanced suffered a little yesterday. To me, My body is telling me to refuel. Tonight will also include lots of light beer for even more carbs. lol
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    W/O's looking good, just a line to let you know I'm still watching. I love those Board presses!

    BTW, there is no such thing as not lifting enough to compete! Just Do it and you will be surised at how much you learn. Find a meet close by, pay the fee and just do it! You'll love it and have a great time. Your lifts are good for 181 anyway.
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    Nice log bro, looks like some tough workouts.
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    I may try and compete in the future. I need to find someone to help me out with using shirts and stuff though and I have to get my back healed before I try and go real hard.
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    Monday, July 24th: (ME Squat Day)

    Felt run down today and my back is really starting to get to me. The pain is entering the unbearable zone. Oddly enough, it goes away during my workouts but comes back the same or a little worse after. I may need to take some time off soon to let this heal up. seeing a doctor this week.

    Rack Deadlifts (Bar just below knee):
    135x3
    225x3
    315x3
    365x1
    405x1
    455x1
    465x1
    475x0 (miss, wasn't my usual gym. commercial place, crowded, sucked. people were bugging me for the rack, i was getting annoyed)

    Weighted Ab Pulldowns superset with band pullthroughs:
    120x15x3 for abs
    4 sets x 10 for pull throughs.

    Some crunchs, tried to do barbell lunge to substitute for bulgarian split squat. didn't work well. They didn't have many things to set up with. no boxes, etc... GYM SUCKED!

    Ice Hockey Game later that night for 1:30. We lost.
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    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.
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    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
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    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
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    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.
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    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.
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    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
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    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.
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    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
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    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.
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    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?
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    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
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    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
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    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.
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    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
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    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)
  

  
 

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