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Taman's accountqability/Comback log.

8/19/13 Chest (Going to have 5 days to lift this week, so we focused on chest with legs due tomorrow)

Flat BB Bench 200x5, 230x5, 250x4 215x9

Inc DB Bench 80x10/6, 85x5

BB Dead Press with full pause at bottom 185x8, 185x5+ 1 partial
 
8/20/13 5:20-6:00 Got in, hit it hard, got out. Really happy with the way things went tonight

Back Squat 175x5, 225x5, 265x5, pulled in the bench, 185x12 (All 12 making contact butt to bench)

Front Squat 155x5/5

Leg Press sled 370x10/10
 
Yesterday went to hell late afternoon, last minute crisis deal, so I was unable to get to the gym. As such, I hit Delt's tri's and Bi's tonight so I could put max effort into rear chain/DL work tomorrow

Standing OH BB Press 135x5, 155x5, 175x3 (one less than last week, a bit miffed about this one)

Seated OH DB Press 55'sx10/10 (Better than last week WTH?)

Standing ALT DB Front raise 25'sx10/10, 10/10

(Calf Rehab work) Standing 2 leg Calf raise 90lbs (Plates only)x12

Seated left leg DB Calf raise at a deficit 40x25

Standing Body Weight 2l calf raise at deficit 25

Close Grip Bench 175x10, 195x8, 215x5

Straight Bar Crusher 95x8/8

2H UH Str. Bar Cable Tri Ext 110x12/12

Wide Grip Straight Bar Curl (drop set) 80x8, 70x6, 50x8

Standing ALT DB Curl 45x5, 35x10

Hammer Curl 30x10/8
 
Have to confess, I got lazy this weekend and failed top get to the gym in the limited weekend hours, so I had some catching up to do today. so we hit Rear chain and chest in the same session. Was actually very pleased with how it went overall, but I did take a hit it quick and hard for the most part so I was not spending 90+minutes in there tonight.

Deads 135x5 (Warm up), 225x5, 275x5

Incline BB Bench (Full ROM) 135x10, 195x5, 220x5 (New PR), 185x10

D Bar Cable Pull Down 160x10/6

Back Hyper extension 55x10/8+7 more with just body weight

Flat DB Press 95'sx8 (another PR), then 6, 75'sx10

BO DB Rows 95x8/8, 6/6 (l/r)

v Bar Cable row 180x10/10
 
It's alright to take a break once in a while. I'm still trying to make it back from my hiatus, so you're doing better than I am!
 
8/27/13 Arms

Close Grip Bench 195x10, 205x8, 225x3+ 1 assisted

Straight Bar Crushers 80x12, 90x10, 100x6

Combo Set 2h UH Cable Tri extension/ 2h OH Tri Extension @120 Set 1 12/12, set 2, 10/8 (Hurt so good)

Seated Alt DB Curl 40x10/10, 10/10

EZ Bar Preacher Curl 65x12, 75x10

Cross Body Hammer curl 25x10/10, 30x8/8

Resigned myself to the notion that I am not going to get to where I want to be with out cardio. With that in mind, hit 20 minutes on the stationary bike, random hills profile, bored to death, need to kick it up next time.
 
wasme said:
Solid session Taman
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Thanks Wasme, it is coming slowly, but it is at lease coming.

8/29/13 Legs/Quad Focus

Back Squat 185x5, 234x5, 275x5 (Unracked 315 just to see how it felt, was a little scary, but that weight is only about a month off if everything keeps moving according to plan.) Pulled in the bench, hit 205x8

Front Squat 160x5/5

Leg Press Sled 410x10/10

Had to make it short and sweet tonight due to other commitments.
 
8/30/13 Delts and calve rehab work

Wanted to change the shoulder work out as it was getting stale. Still started with my fav though

Standing OH BB Press (Full ROM, no hip push) 135x5, 155x5 175x3+Partial (wanted 5, irritated me, so, add more weight?) 185x2

Seated 90 Degree Behind the head BB Press (down till upper arm was just a bit below parallel to floor to avoid RC issues)
95x10, 115x10, 135x10

Seated 90 Degree OH BB Press 60'sx8

Cable Face Pull 130x12, 140x10

Standing Alt DB Front Raise 25'sx14

Standing 2 leg calf raise (plate weight only) 40x20

Seated Left Leg DB Calf raise (at deficit) 40x15

Standing BW only 2 leg calf raise at Deficit x20

Hit the bike for 28 minutes random hills, increased resistance by a factor of 2.
 
9/3/13 Rear Chain

Deads 135x5 (Warm Up), 235x5, 285x2/3 Was very disappointed by the first shot at 285, wanted 4-5, thought it over, tweaked my form and hit it for 3. I'll take that. Thinking I may have just reached the point where gains on strength have slowed a bit, can't expect to add 10 pounds and still hit 5 reps every week.

V Bar Pull Down 170x8/8

Back Hyper Extension 65x10/10+ dropped the DB and hit 10 more BWO.

BO DB Row 100x8/8, 7/7 (l/r)

Corner Pivot (or whatever they are called) rows 80x10/8 (New to these, need to play with it a bit)
 
wasme said:
Just curious what your supplement use is at the moment?
Click to expand...


Have been taking DCP but to be honest have been a bit hit and miss on the dosing. Had been taking a PWO but not in about the last 4 weeks and also recently ran out of MBCAA.
 
9/5/13 Delts and Bi's + Cardio

Given that I seemed to have stalled a bit on OH BB Presses, I tried lowering weight and increasing reps for a new stimulus and throw in a few new movements. Tore my delts up pretty well tonight.

Standing OH BB Press 115x12, 135x10, 155x6

Seated Behind Head BB Press 135x10, 145x8

Standing OH DB Press 40'sx10, 45'sx8

Seated Lateral Raise 20'sx8

Standing Alt DB Curl (Drop Set) 50x6, 40x6, 25x10

EZ Bar Preacher Curl 85x8/8

Cross Body Hammer Curl 30x10/10

Wide grip straight bar Cable Curl 110x10

Hit the bike for 25 minutes, random hills, increased max resistance by a factor of 1.
 
At least you're being consistent, Jeff - much better than me! Trying to get back into training this week after what feels like forever doing nothing but the little exercise I get at work.
 
Rosie Chee said:
At least you're being consistent, Jeff - much better than me! Trying to get back into training this week after what feels like forever doing nothing but the little exercise I get at work.
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Good to see you Ms. Rosie! You'll be back at it consistently soon enough I am sure.

Had a friend in need tonight, so I did what was right. Hoping to make up the lost Iron Time Sunday. My little guy has his first football game of the year tomorrow and I promised to take him fishing in the afternoon.
 
9/9/13 Quads and Chest (Had to make up a bit for taking weekend off)

Back Squat 195x5, 245x5, 285x5, pulled in bench, 215x5 (Got stuck at the bottom here, not sure why)

Front Squat 135x8/8 (Went for more reps instead of weight tonight)

Leg Press Sled 460x10, 8+2 Forced reps

Incline Bench 135x10, 205x5, 225x5, 195x10

Flat DB Bench 100x4, 85x8
 
9/10/13 Arms

Close Grip Bench 185x12, 205x8, 215x5

Standing 2H OH DB ext 70x12, 80x8

EZ Bar Crushers 95x8/7 (Not sure why, but the straight bar variety seems easier for me, maybe it is where I put it in today's workout)

2H Straight Bar UH Cable Ext 130x2, 140x10

Seated Alt DB Curl 40'sx10/10, 10/10 (l/r)

Inside Grip EZ Preachers 75x12/12

Wide Grip BB Curl 70x8, then drop set 70x7, 60x4, 40x6

Hit the bike for 20:30 Random Hills, increased max resistance by a factor of 2, this had me working hard.
 
9/10/13 Arms

Close Grip Bench 185x12, 205x8, 215x5

Standing 2H OH DB ext 70x12, 80x8

EZ Bar Crushers 95x8/7 (Not sure why, but the straight bar variety seems easier for me, maybe it is where I put it in today's workout)

2H Straight Bar UH Cable Ext 130x2, 140x10

Seated Alt DB Curl 40'sx10/10, 10/10 (l/r)

Inside Grip EZ Preachers 75x12/12

Wide Grip BB Curl 70x8, then drop set 70x7, 60x4, 40x6

Hit the bike for 20:30 Random Hills, increased max resistance by a factor of 2, this had me working hard.
 
Have 2 workouts to post up today, Thursday and Friday. I am considering giving up deadlifts all together, my progress feels stalled and the leave me hurting, and not in a good way. Maybe I just need to re-work my form. I tried to keep it very tight today, slightly rolling the bar towards me until it bumped my shins before I pulled so it dragged along my shins. Did note I was not as strict on reps 2and 3 of my last set. Anyways, here is how it went:

9/12/13 Rear Chain (brief cardio warm up)

DL 135x5, 230x5, 280 3+1 ( Reset, waited 10 to 20 seconds after rep 3, pulled the 4th)

Wide Grip Cable PD 140x10/9/8

Back Hyper extension 70x10/9+11 Body weight only

Underhand BB row (just feeling these out, 45degree angle) 135x10, 155x10(At this point it was really a matter of how long I could stand the lower back pain)

BO DB Row 100x8/8

9/13/13 Delts and calf rehab work

Standing OH BB Press 135x5, 160x5, 175x5, 185x2

Seated Behind Head OH BB Press 140x10, 150x8

Standing OH DB Press 55x9, 8

Seated DB Lat Raise 25x8

Calf Rehab

)Seated 2L Calf raise 110 (plate weight only)x20

Seated Left Leg Calf Raise at Deficit 30x30

Standing BWO 2L Calf Raise at Deficit 30

2 seats of heavy cable crunches, 15 reps each

20 minute of cardio, random hills, 140 cal burn.
 
Once again have two workouts to post. Sunday and Monday.

9/15/13 Chest

Flat BB Bench 210x5, 240x5, 260x3, 230x7 (These were each supposed to be 5pounds less, found out after the fact it was a heavy bar. )

Incline DB Press (45 Degrees) 90'sx7/8 (spotter on last set) 70'sx12

Decline BB 225x6

9/16/13 Quad focused leg work out

Back Squat 195x5, 255x5, 295x5, Bench Squat 205x10

Front Squat 145x8, 155x6

Deep Hack Squats (Arms across chest) 140x10, 190x5
 
It's quite astounding how quickly your regaining your sttrength. Keep up the fantastic work big guy! Killin it :)
 
wasme said:
Nice chest work Taman
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Lukef2000 said:
It's quite astounding how quickly your regaining your sttrength. Keep up the fantastic work big guy! Killin it :)
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Thanks gents. I have been pleased over all and as always, appreciate the support.

9/17/13 Arms (Apparently it was drop set night)

Standing Alt DB Curl Drop set 1) 45'sx8, 30'sx12, 20'sx20 Set 2) 50'sx5, 40x6, 25x12

Wide Grip Straight Bar curl (Drop set) 80x8, 60x5, 50x6

Ez Preacher 75x11

Strict Form Cross Body Hammer Curl 20'sx12/12

Close Grip Bench 195x10, 210x7, 225x4

Straight Bar Crushers 95x12/9

Straight Bar OH Cable tri Extension: 140x12, 110x7, 80x7
 
Skipped the iron last night due to getting out of work late and having praise and worship team practice at 7:00. Got to thinking I have been having a lot of aches and pains and at times difficulty finding my fire, occurred to me that I am overdue for a deload. Does not mean we get lazy for a week, hit the Y for some cardio, 30 minutes, 173 cals. Will pick up the lifting either Thursday or Friday next week, depending how the schedule flows. Monday (my crisis day at work) I hope to hit some cardio and then check out the Yoga class to see what that is all about.
 
Got caught up in crisis work last night, so the Yoga class did not happen, maybe next week. Did crank up the resistance a bit more and hit another 30 minutes of Random Hills on the stationary bike, this had 3 peaks of maxed resist (well, maxed for my settings 9/20) so this one had me working my butt off, 220 calorie burn. It even got to the point that I started to feel a bit of cramping in my left leg, I figure that should stimulate some ancillary vein growth, so I endured this and kept pushing.
 
Got back up on it today.
9/27/13 Delts

Standing OH BB Press 135x5, 155x5, 175x3

Seated Behind Head OH Press 135x10, 145x8, 150x9 (sold out here, was happy with that last set)

Standing OH DB Press 55x8/6

Cable Lat Raise 30x8/8 (l/r)

Magnum Lateral Raise Machine 130x8

Wrapped it up with 21 minutes of cardio, random hills, burn of 145.

Tomorrow working 9-3 then hitting the iron again.
 
9/28/13 Rear chain

Assisted Wide Grip Pull Ups (minus 130lbs)x10/8. (minus 150lbs)x8

Deads 135x5, 225x5, 275x3 Got 295 about 3-5 inches off the ground twice, one time regular the other semi sumo. Friend of mine told me I was pulling more back then legs, so my earlier thought was correct, I need to re-work my form.. Time to lower weights and increase reps to re find my grove.

BO DB Ros 100x8/8, 8/8

DB SLDL 65x10, 70x8

Back Hyper extension Body weight only 1 set of 15
 
9/30/13 Chest work

Inc BB Bench 135x10, 185x5, 205x5, 225x5, 195x10

Flat Bench DB PResses 90'sx10, 95'sx6, 75'sx7

Decline BB 205x10

30 minutes, skyscraper profile cardio, 144 cals.
 
Crisis work sucks, throwing off my leg day, still at work waiting for a hospital to call me back about an admission. Argggggg!
 
10/3/13 Had to make it quick due to a prior obligation:

Back Squat: 195x5, 255x5, 295x5, Pulled in bench, did not quite hit it, so I need to work on depth more again)
205x10, 185x6

Front Squat 150x8
 
10/4/14 Delts/bi's

Standing OH BB press 135x5, 155x5, 175x4

Seated Behind Head OH BB Press 145x10, 155x8, 165x6

Standing OH DB Press 60x5, 45x8 (delts were fried by this time)

Standing alt DB curl (drop setsx2) 45x9, 35x5, 25x10, 40x6, 25x8, 20x10

Inside Grip EZ Preacher 75x8/8

Cross body hammer curls 25x8/8

Hit the bike for 20 minutes of random hills, 140 cals
 
10/5/13 Rear chain (again had to rush it, placed closed earlier than I though)

Deads (working on form) 135x8, 185x8, 225x6

V bar Cable PD 145x10/8

RDL 135x8/8

D Bar Cable Row 145x10/10

Body Weight Hyperextension 12/10
 
wasme said:
Things are still looking good in here my friend! Keep it up brother
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Good to see you Wasme!

10/7/13 Chest and a surprise.

Flat BB Bench 135x10, 205x5, 235x5, 255x4, 225x7

Inc DB Press 90'sx8/6, 70'sx7

New twist on cable flye's: Low Pulley, Shoulder Height then Higer Position Super Set, all at 40lbs (10/10/10)

Did actually go to the Yoga class, I was very surprised how strenuous it actually was. Both my heart and my sweat were still pumping when I got in there, and this kept it going until the last 5-10 minutes when we laid on our backs and "Let go of negative energy." It was different, but no joke. There were some things I really struggled with and parts where I just stood with my hands on my hips. Think I will go again next week, working on flexibility and balance = improved squat form.
 
taman6886 said:
Good to see you Wasme!



Flat BB Bench 135x10, 205x5, 235x5, 255x4, 225x7


Did actually go to the Yoga class, I was very surprised how strenuous it actually was. Both my heart and my sweat were still pumping when I got in there, and this kept it going until the last 5-10 minutes when we laid on our backs and "Let go of negative energy." It was different, but no joke. There were some things I really struggled with and parts where I just stood with my hands on my hips. Think I will go again next week, working on flexibility and balance = improved squat form.
Click to expand...

Nice bench numbers and good on ya for trying something new.
 
10/8/13 Quads

Back Squat 205x5, 265x5, 305x5, pulled in the bench 205x5, 155x5

Front squat 155x5, 165x5 then racked it and put it on my back again, sat as deep as I could, pausing at the bottom, 7 reps

20 minutes (less intense) Random Hills 120 cals.
 
jimbuick said:
Looking good in here buddy. :thumbup:
Click to expand...

:fing02:

Just a quick delt work out today, hitting arms tomorrow, rear chain after a short work day on Saturday.

Standing OH BB Press 140x5, 160x5, 180x3

Seated Behind Head BB Press 160x10, 170x4 (Kept hitting the rack mounts, really threw me off)

Standing OH DB Press 55x8/8

Cable Lateral raise Drop set each side 40-30-20-10 6/5/5/6

Alt DB Front Raise 25'sx12

Had to get home, so no cardio, should get some tomorrow.
 
wasme said:
Quick yet very effective I bet..
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Sure was, that lateral raise drop set was killer.

Have 2 sessions to log tonight, 10/11 and 10/12

10/11 Arms (Had a very active staff outing that included trampoline dodge ball laser tag and a tug of war {which my squad won the tourney with me as anchor}, so I had no guilt about skipping cardio)

Close Grip Bench -165x12, 185x10, 205x6

Opposing Set 1: EZ Skull Crusher @85x1010
EZ Curl @ 85x10/10

Opposing Set 2: Alt DB Curl - 45x8/6
2H OH Tri Ext - 65x10/9

Striaght Bar Cable PD 120x12, 150x10

Back to wall Hammer Curl 25x12/10



10/12/13 Rear Chain

Assisted Wd Grip Pull Up (-140)x10/8, (-130)x6

Deads (Still reworking form, am finding a wider base with a sumo style inner grip just feels more natural to me, had the gym to myself, so I went bare foot)
145x8, 195x8, 235x8 (made sure my butt dropped down for each pull, made my shin's bleed.)

BO BB Row 155x10, 175x6

BO DB Row 110x5/5, 5/5 (l/r)

Magnum Lower Back Machine 150x12, 180x12

Magnum Row Machine, Neutral Grip 120x12, 150x8
 
10/14/13 Chest (Was just one of those nights where the progress I was hoping to make just didn't manifest, it happens)

Inc BB Bench 135x12, 190x5, 210x5, 230x3+2 Forced reps, 185x7

Flat DB Press 95'sx6/4, 85'sx7

Cable Flyes Compound Set - low x10, medium x 10, High x 10, each at 50 pounds.

Hit the yoga class again, think this is going to become a regular thing for me.
 
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