SS's no Supplements Muscle Memory Log

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  1. Yesterday


    DB rows 100X15; 100X7
    2 sets pulldowns
    2 sets of cable pullovers X 5 straight into cable rows
    1 set cable rows
    1 set cable pullovers
    2 sets of light curls slower than normal to failure, sets of 16; 10

  2. Today


    Squat 255X10-Last week 245 felt like a feather for 12 reps, this week I add 10 lbs and it feels like a dump truck full of bricks on my back. Another set of squats at 205X12. Only difference is that I used SMASH last week. I'm gonna have to pick some up for sure.

    Leg extensions RACK for 14; RACK for 8
    Hard Crazy lying leg curl 135X12; 135X8

    Both of those lifts are up, but I pushed wayyy harder because I wanted 12 reps of the 255lb squats.

    My wrist is really f'd up. I really need to take some time off with my right arm, but it's just so hard to get away now that I'm back in full fledged BB/PL mode.
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  3. Chest


    Flat Bench 185X11
    ^ That set and the 11th rep especially took a lot out of me, and hurt my wrist like hell, so all my DB presses were down.

    Flat DB 85X4
    Incline DB 70X6
    One other set of DB presses, can't remember weight

    Flat Hammer Strength Press (2)45 plates each side for 8 reps
    Decline " " : (1) 45 and (1) 25 for 10

    2 Sets of pec dec

    2 sets of cable crosses

    2 sets of DB hammer curls LEFT 50X4, 40X6 RIGHT 40X8, 40X6

    Throughout this workout I had one of the worst headaches I've ever had in my life.

    Then I went and shoveled snow for 2 hours.
  4. Sunday


    Auxillary day.

    1 set of lying sideways on an incline bench lateral raises 30X15
    2 sets of cable lateral raises with little girly weight.

    2 sets of DB calf raises.

    1 set decline situpsX20
    1 set leg raises X20.

  5. Quote Originally Posted by supersoldier View Post
    Auxillary day.

    1 set of lying sideways on an incline bench lateral raises 30X15
    2 sets of cable lateral raises with little girly weight.

    2 sets of DB calf raises.

    1 set decline situpsX20
    1 set leg raises X20.
    sounds like you had a rough day. make sure you soak in some rose sented bath salts, buddy.
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  6. Today


    Back

    I bought a wrist brace with magnets. Seems to work pretty well so far. No pain during sets at all. Wrist is still pretty messed up though overall.

    I also tried out my Purple Wraath sample! I had a really good pump that I didn't even really expect. My face was burning a little bit, like I had taken a big dose of niacin. That feeling smacked me in the face in the middle of my first set. Overall I liked it a lot.

    DB rows 85X15 for 3 sets.
    2 sets of pulldowns
    1 set of tricep pressdowns with my left arm supersetted with cable curls
    Tried to do the same with my right but it hurt my wrist too bad so I aborted
    1 set of cable pullovers

    This workout was a lot shorter/less volume than what I've been doing lately.

  7. Quote Originally Posted by supersoldier View Post
    Back

    Seems to work pretty well so far. No pain at all. Wrist is still pretty Purple.I had a really good pump that I didn't even really expect. My face was burning a little bit, like I had taken a big dose of otter. That feeling smacked me in the face. Overall I liked it a lot.



    it was a lot shorter/less volume than what I've been doing lately.
    you talking about your workout or your new boyfriend?

  8. Quote Originally Posted by Chad View Post
    sounds like you had a rough day. make sure you soak in some rose sented bath salts, buddy.
    Go do some leg preses!:bruce3:

  9. Im Rick James *****!!!!

  10. Quote Originally Posted by Chad View Post
    you talking about your workout or your new boyfriend?
    Okay that was funny.

    Who taught this guy how to edit quotes?

  11. Quote Originally Posted by supersoldier View Post
    Okay that was funny.

    Who taught this guy how to edit quotes?

  12. So, ss, are your muscles remembering anything yet?

  13. Quote Originally Posted by Grunt76 View Post
    So, ss, are your muscles remembering anything yet?
    nope. they still aren`t talking.

  14. Quote Originally Posted by Grunt76 View Post
    So, ss, are your muscles remembering anything yet?
    They remembered how to deadlift more than a juiced up Chad! :dl:

    I've gained 15-20lbs too!

  15. Quote Originally Posted by supersoldier View Post
    They remembered how to deadlift more than a juiced up Chad! :dl:

    I've gained 15-20lbs too!
    ohhhhhhh buuurrrrrrrnnnnnn

    ok my friend thats true. good job on that crown too!
    2 bad i have to neg rep you for talking about "juice" on this kind of forum. we just dont do it around here.

  16. My dad just asked me if I'm taking steroids.

    Wait until he sees me in about 3 months!:bb3:

  17. Quote Originally Posted by supersoldier View Post
    My dad just asked me if I'm taking steroids.

    Wait until he sees me in about 3 months!:bb3:
    ummmmmmm....... really?

  18. Quote Originally Posted by Chad View Post
    ummmmmmm....... really?
    Yeah buddy, you're not the only one that's topped 240lbs.

  19. Quote Originally Posted by supersoldier View Post
    Yeah buddy, you're not the only one that's topped 240lbs.
    how much you at?
    izza:

  20. Like 240-242izza: :donut:

  21. eating dirty is better than not eating at all

  22. Quote Originally Posted by supersoldier View Post
    Yeah buddy, you're not the only one that's topped 240lbs.
    So long ago though... Who remembers?

  23. Deadlifted today. I followed a routine that Kabuki posted.
    Quote Originally Posted by kabuki View Post
    I like to build my deadlift programs around speed singles off the floor, and heavy pulling from the rack, combined with other excercies such as good mornings, box squats, reverse hypers, pull throughs, back raises, etc.

    I'll do a speed deadlift routine such as the following:
    wk 1 65% of max for 15 singles w/ 30-45 seconds rest between each
    wk 2 70% of max for 12 singles w/ 30-45 seconds rest between each
    wk 3 Speed Box Squat 55% w/ bands 10 sets of 2 w/ 30-45 seconds rest between each
    wk 4 75% of max for 10 singles w/ 30-45 seconds rest between each
    wk 5 80% of max for 8 singles w/ 30-45 seconds rest between each
    wk 6 Speed Box Squat 65% w/ bands 10 sets of 2 w/ 30-45 seconds rest between each
    wk 7 85% of max for 6 singles w/ 30-45 seconds rest between each

    Rinse and repeat at a slightly higher weight.

    The reverse hypers, pull throughs, back raises, stiff leg deads are assistance stuff that can be done either the same day or on leg day.

    Good Mornings or similiar core lifts can be used in place of box squats.

    Rack pulls can be done on either that day or on another day such as lats. they don't need to be done every week. example, done on box squat week.

    This is just a sample program of how to integrate a routine based around singles and not doing deadlifts week after week.

    As far as Deadlift sets to failure...i don't recomend that be done very often. Leave a rep in the tank, and hit some rack pulls or something else to beat yourself down. Or maybe at the end of a routine such as above to test the results.
    I kinda estimated my max at 500, cause why not right ? So I did 65% (325lbs) for 15 singles, counted to 30 in my head between reps. It seemed kinda easy to hit 15 of these...

    Then I tried rack pulls. I put 405 on the bar and pulled it 4 times, and ripped a big chunk of skin off my palm under my ring finger. So yeah... that was the end of that.

    Then I went to the Philadelphia Soul home opener. <---Arena football.

  24. Cycle log starts next week.


  25. Gee, this was short, I wonder why?
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