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Taman's accountqability/Comback log.

7/8/14 Rear chain
Reworked form on my DL's, brought the feet in a bit and back to a more traditional outside the knees as opposed to a sumo grip. As such, I dropped a bit of weight as I get used to this. 245/295/325 Hit the all

BO BB Row 250x6/5/5

RDL 250x6/4

V bar cable Pull Down 180x8/7/5

Good Mornings 125x8, 135x6

Hammer Strength Row 135/side, plate weight only, Neutral Grip 8/6


7/10/14 Delts
Standing OH BB Press (RC warm up, bar, 3/2/1 waves)
155/175/195 all reps completed, not going to bump this till 195 feels a bit easier

Snatch Grip High Pull 135x6/6/5

Seated Alternating OH DB Press 70'sx8/8, 6/6 (l/r)

Corner Plate 1 H Delt Press (plate weight only) 90x8/8, 8/8 (l./r)

Cable Face Pull 170x12/12

Hit some hanging leg raises and cable crunches for the abs.
 
7/11/14
Quads/Tris

Back Squat to Bench (Dropped a bit of weight to continue my pursuit of better depth, Warm up at 135, 225, still 3/2/1)
305/325/245/355 Hit all, dropped to 275 extra deepx5

Front Squat 155x6/6

Close Grip Bench 230x8/6/6 (time to bump these)

EZ Crusher 115x8/6, 105x12

1H OH DB Exten. 30x10/10, 9/9

Strgt Bar Cab;e Push Dwn (Drop Set) 160-130-100
x11 x7 x10

On another note, I found the article that I read about the wave/ladder training and found I have indeed been doing this backwards..starting next week we are going 1/2/3 LOL
 
Crisis stuff at work interfered with Monday so we picked up with rear chain day on Tuesday.

Deads (warm up at 135, proper wave progression of 1/2/3 now, also added another wave in to help better prime the CNS for the work wave)
245, 275, 305/335 all completed, getting more used to conventional style deads.

BO B Row 250x6/6/6

RDL 6/4 (starting to feel stuck on these and the rows)

V Bar Cable Pull Down 190x8/5/5

Good Mornings 135x8, 145x6

BO DB Row 110x8/8, 6/6 (l/r)

Am happy with the progress on the re-worked deads thus far. Every thing else felt kind of stagnant.
 
wasme said:
Consistently killing it...
Click to expand...

Appreciate the encouragement brotha. Tonight did not go so well however.

7/17/14 Chest
Flat Bench BB Press (R/C warm up, bar, 135, waves of 1/2/3) Like Tuesday, I wanted to hit 3 waves of 1/2/3 reps before I hit my heaviest one, Maybe it was the shorter rests because I was in a rush or just a new stimulus but I completed waves at w230 and 250. 270 went 1/2/2 so did not even try 290 like I planned. Hoping my chest will take this new approach and decide we need to adapt. New week I plan on making my top set 275 and go from there, which is crazy considering I hit 285 for3/2/1 last week.

Inc BB 225x5/4/3, burn down set at 185x10 (stuck her too)

In DB 85's x 9/7 (at least there is some progress here.
 
7/18/14 Quads/Tri's Started out with some triceps work first because the power rack was busy. Hey Jackass, I don't mind sharing but put your damn phone away!

Close Grip Bench 235x8/6/5

EZ Crusher 120x6/6/6

Back Squat to bench (warm up at 135/225, started a little lower than last week given last nights disappointing bench results but was happy with the ongoing depth improvement) 295/315/335/355 Dropped down to 275x6/5

Front Squat 165x6/5

Back to finish the triceps:

Standing OH 1H DB Ext 35+ 10/10, 10/10 (l/r)

Straight bar cable ext. 170x12/12

Delts and biceps tomorrow.
 
7/18/14 Delts and Biceps

Standing OH BB Press (R/C, bar, 95 for w/u, waves of 1/2/3)
135/155/175/195 went 1/2/2, am ok with this because I had a much fuller ROM as opposed to last week. No cheap reps here.

Snatch Grip High Raise 135x8/7/6

Seated Alternating OH DB press 70'sx8/8, 8/8 (l/r)

High Pulley Face pull 170x12, 180x10

Standing Alternating DB Curl 45's+x10/10, 10/10, 6/6

Inside Grip EZ Preachers 100x10/7

Feeling this today, shoulders hurt trying to sleep last night, I'd say we KTS.

Wide Grip Straight Bar curl 90x6/6

Hammer Curls 30+x10/10, 8/8
 
wasme said:
Those are some strong face pulls ... dayum.
Click to expand...
In all fairness, it is a 3 pulley cable so not sure how accurate that 180 is. I have been lifting this week, just had some PC issues. Chest and Rear chain done, tonight is squats/tri's. Will catch up on my stuff tonight or tomorrow.
 
7/21/14 Chest

Flat BB Bench (W/U RC, Bar, 135, still 1/2/3 waves)
215, 235, 255, 275, 280x1/2/2 (Much better this week)

Incline BB Press 225x2 (Just felt really heavy this week, so we dropped down)205x 5/5, 185x10

Flat Bench DB Press 85x8, Drop set of 95x5, 85x2, 70x3

Cable Crunch 180x40
 
7/22/14 Rear chain
Deads (warm at 135) 255/285/315/345x1/1 Was disappointed with this indeed, maybe a 10 pound jump was to eager.

BO BB Row 255x6/5/5

RDL 255x6/5

D Bar Cable Pull Down 170x10, 180x8/5

Good Mornings 145x8/8

Underhand Low Pulley Row 180x10/10
 
7/25/14 Quads/tri's

Back Squat to Bench (W/U at 135, 225, 1/2/3, getting better depth but still bumped the weight)
305/325/345/365 (all completed), dropped down to 285x5/5

Front Squat 175x6/6

Close Grip Bench 235x8/5/4+1 Partial Rep

EZ Preachers 125x2 (WTH?) 115x6/4

1H OH DB Tri Extension 35(+) 8/8, 30(+) 10/10

Straight Bar Cable Press Down 180x12/12
 
6/26/14 Delts

Standing OH BB Press (w/u R/C, bar, 95, 1/2/3)
135/155/175/195 all reps down to upper chest, a little "oomph" from the hips at 195, ground them all out.

Snatch Grip High Raise 140x6/6/6

Seated Alternating DB Press 70x8/8, 8/8

Hammer Strength Front Military Press 90/side, plate weight only 10/8

Face Pull 180x12, 190x19
 
Lower back was very tight this weekend, have a history of swollen lumbar discs, shoulders have been feeling rather tender too (not just muscle soreness but down in the joint itself.) Shutting it down for a week to let things heal up a bit. This is where I really need you awesome supporters. Bust me hard if I am not posting new workouts by the evening of August 5th, this is NOT going to become a long, lazy lay off.
 
taman6886 said:
Lower back was very tight this weekend, have a history of swollen lumbar discs, shoulders have been feeling rather tender too (not just muscle soreness but down in the joint itself.) Shutting it down for a week to let things heal up a bit. This is where I really need you awesome supporters. Bust me hard if I am not posting new workouts by the evening of August 5th, this is NOT going to become a long, lazy lay off.
Click to expand...

YOu got it! Rest up, but keep moving.
 
Rosie Chee said:
Know THAT feeing. Been ~6 weeks of not a lot (SPANK). Let's do this!

~Rosie~
Click to expand...

Went in hungry, hit it hard and did not miss a beat tonight :)

Flat BB Bench (r/c, bar, 135 for warm up, waves of 1/2/3)
215/235/255/275/285x1/2/2

Incline BB Bench 195x10, 205x6/6, 185x8

Incline DB Press 75x8/6

Hanging leg raise 15/10, 10/5 (straight leg/bent knee)

Lower back still feeling a bit tender so I will have to keep my form very tight for rear chain day tomorrow.
 
Onlychevy6 said:
Are you taking anything to help you sleep?
Click to expand...

Sort of, I take Amitryptiline (Elavil) at bed for neurological pain and it also helps to induce drowsiness. I don't usually have sleep problems to often though.

8/7/14 Rear Chain

Deads (w/u @135, 1/2/3 waves)
245, 275, 305 (had planned to hit 335 but the lower back was still a bit tight so.....) 315. All reps completed

BO BB Row 245x8/6/4

RDL 245x5/5

V Bar Cable Pull Down 170x10, 180x6/5

Good Mornings 135x8/8

UH Grip Low Pulley Row 180x12, 200x8

8/8/14 Delts and Bi's

Standing OH BB Press (R/C, bar, 95 warm up, 1/2/3 waves) All reps full ROM to clavicle
135, 155, 175, 195 all completed, tried 205 and did not get a 1, maybe I bump each wave 5lbs next week

Snatch Grip High Pull 135x6/6/6

Seated Alt OH DB Press 65'sx10/10, 10/10 (l/r)

Hammer Strength Front Mil Press 90/side (Plate weight only)x8/5

High Pulley Face Pull 180x10, 10

Seated Alt DB Curl 40 (plate weight only)x8/8, 8/8, 8/8 (l/r)

Wide Grip BB Curl 80x10/8

Inside Grip EZ Preacher 85x10/8

Hammer Curl 25'sx10/10, 10/10 (l/r)

Not bad after coming off a week with out lifting.
 
8/9/14 Squat/Triceps day

Back Squat with bench (W/U 135, 225)
295, 315, 335, 355 Dropped to 275x6/6
(Was still a bit tender from Thursdays rear chain day and not happy with my depth, dropping 20 and going deeper next week)

Front Squat 155x6/6

Close Grip Bench 225x8/6/4

Ez Bar Crusher 95x12, 105x8/6

1H OH DB Triceps Ext 25x10/10, 10/10
 
Onlychevy6 said:
How have things been the last couple days brotha?
Click to expand...

Been going well, killed it in the chest work out yesterday, unofficially rejoined the 300 club (295x2, think it is safe to assume I can bench 3 bills now. That is territory I have not seen since I was a young buck in High School.) My oldest came for a visit last night so i did not want to take away from our time being on the computer.

8/11/14 Chest day

Flat BB Bench (r/c , bar, 135 w/p, waves of 1/2/3)
225/245/265/285/295x1/2/2

Inc BB Bench 205x6/6/6, 185x9

Flat DB Bench 95'sx6/6

Wanted a change of pace and the cables were tied up so we hit the Nautilus Peck Deck 120x15, 160x12 (slight aggravation of shoulder, think I am done with that machine)
 
wasme said:
Gotta like that! Congrats
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Hellz yeah, am almost giddy about that!

8/12/14 Rear Chain day

Deads (135 w/u, waves of 1/2/3)
255, 280, 315, 335 all reps completed.

BO BB Row 245x8/8/6

RDL 245x6/5

V Bar Pull Down 180x8/6/5

Good Morings 135x8/6

Uh Grip Low Pulley Row 200x6/6

I think my mechanics on my deads are holding me back, again was told I was pulling too much lower back, have been watching form related videos and tutorials trying to find what I am doing wrong. This guy says drop your ass and squat down to the bar, that one says try to get around a 20 degree angle of bend in the legs to activate the glutes and the hammys. Never thought picking **** up off the floor would be so damn complicated.
 
taman6886 said:
Been going well, killed it in the chest work out yesterday, unofficially rejoined the 300 club (295x2, think it is safe to assume I can bench 3 bills now. That is territory I have not seen since I was a young buck in High School.) My oldest came for a visit last night so i did not want to take away from our time being on the computer.8/11/14 Chest dayFlat BB Bench (r/c , bar, 135 w/p, waves of 1/2/3)225/245/265/285/295x1/2/2Inc BB Bench 205x6/6/6, 185x9Flat DB Bench 95'sx6/6Wanted a change of pace and the cables were tied up so we hit the Nautilus Peck Deck 120x15, 160x12 (slight aggravation of shoulder, think I am done with that machine)
Click to expand...
AWESOME-SAUCE!!!
 
taman6886 said:
Hellz yeah, am almost giddy about that! 8/12/14 Rear Chain day Deads (135 w/u, waves of 1/2/3) 255, 280, 315, 335 all reps completed. BO BB Row 245x8/8/6 RDL 245x6/5 V Bar Pull Down 180x8/6/5 Good Morings 135x8/6 Uh Grip Low Pulley Row 200x6/6 I think my mechanics on my deads are holding me back, again was told I was pulling too much lower back, have been watching form related videos and tutorials trying to find what I am doing wrong. This guy says drop your ass and squat down to the bar, that one says try to get around a 20 degree angle of bend in the legs to activate the glutes and the hammys. Never thought picking **** up off the floor would be so damn complicated.
Click to expand...

Looking strong tho!
 
hubbabubba said:
Looking strong tho!
Click to expand...
Getting there but still hungry!

8/15/14 Quad/Tri's

Back Squat to bench (dropped some weight in my ever ongoing pursuit of more depth, warm up at 135/225, still 1/2/3 waves)
275/295/315/335/355/365 all completed, dropped to 275x7/6 plus a neg and partial, stuck at the bottom, cool by me, means we killed it!

Front Squat 165x2 (leaned to much, bar popped off, went Oly grip for set 2)x6

Close Grip Bench 230x8/6/6

EZ Crushers 115x8/6/4

1H OH DB Tri Ext 35x8/8, 6/6 (l/r)

Tate Press 25's x12/12

Cable Crunch 200x25/25
 
wasme said:
Strong CGB .... impressive man.
Click to expand...

:hump:


8/16/14 Delts/Bi's (side note, took the last little bit of Osta today, started on ArA again.

Standing OH BB Press (r/c, bar, 100 for warm up, waves of 1/2/3, full ROM)
140/160/180/200 all reps completed

Snatch Grip High Pull 140x6/6/6

Seated Alt OH DB Press 70'sx8/8, 8/8 (l/r)

High Pulley Face Pull 185x10/9

Standing DB Side Raise 25'sx10, 30'sX8

Standing Alt. DB Curl 45'sx10/10, 8/8, 6/6 (l/r)

Inside Grip EZ Preachers 95x8/8

Wd Grip BB Curl 80x10, 10

Hammer Curl 30'sx8/8, 8/8

Nautilus Preacher Curl 120x6 (under estimated this one)
 
Sorry it has been a while. Monday got a bit crazy, but at least I got to get a chest work out in before I had to go back in and deal with a crisis that blew back up.
By the time Tuesday rolled around, I was so damn mentally drained the I pushed rear chain day off till today.

8/18/14 Chest

Flat BB Bench (r/c, bar, 135 warm up, 1/2/3 waves)
235/255/275/295x1/2/2, tried 305 but was no go.

Inc BB Bench 210x6/6/6, dropped down to 185x10

Inc DB Bench 75'sx10/10
 
8/21/14 Rear chain tonight just plain sucked

Deads (stationary bike. then 135 for warm up, waves of 1/2/3)
260, 290, 320x1/2/2 (think I got a bit out of balance with my opposing grip) 340x1/0 (REALLY?) May have gotten a bit sloppy with my form, not sure what the deal is but I would love to get this crap figured out.

BO BB Rows 250x6/6/6

RDL 230x5/5 (Wanted more here, but both sets my knees started to feel rubbery at rep 5 and I was not going to risk an injury

D bar cable PD 160x12, 170x8/6+slow neg

Good Mornings 155x6/6

Pendaly (or is it T bar) rows 135 (plate weight only)x6/5
 
8/22/14 Delts/Bi's

Standing OH BB Press (w/u R/C, bar 95 waves of 1/2/3)
145/165/185/205x1/0/0

Snatch Grp High Raise 145x6/5/5

Seated Alt DB Press 70x8/8, 7/7 (l/r)

High Pulley FP 30x10, 10

Behind Head BB Press 135x10 (My shoulders still hate these, so I stopped here)

Seated Alt DB Curls 40x10/10, 10/10, 8/8 (l/r)

Wide Grip BB 85x10/10

Inside Grip EZ Preacher 95x8/6

Reclined Hammer Curls 10/12/12, 25x12/12

8/23/14 Quads and Tri's

Back Squat to Bench (stationary bike, 135, 225 for warm up, still 1/2/3, still working on depth
285/315/335/365/375x1/2/1+a neg an partial, sat it on the bars) dropped to 285x7/5+neg (burned)

Front Squat 175x6/5

Close Grip Bench 235x6/5/5

EZ Crushers 115x8/8/6

1H OH DB Triceps extension 30+x10/10, 6/6 (went right/left/right/left with no rest between)
 
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