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Beelze training log

8/1 - chest/shoulders/tri's/back
flat bench (index on rings)
bar x 30
135 x 20
135 x 15
185 x 10
225 x 3
265 x 26 PR :D(fail on 27)
80 second stretch with 125's

BTN smith
135 x 6
185 x 3
265 x 18 PR:D
60 second stretch

RGBP smith (pinkies on rings)
135 x 6
185 x 3
265 x 25 PR :D(fail on 26)
80 second stretch with 65's

hammer pulldowns (palms in)
180 x 8
410 x 8 PR:D
450 x 6 PR :D(went heavier for the hell of it, worked out well)

good mornings
135 x 5
225 x 3
belt added
315 x 3
425 x 7 PR:D
60 second stretch
30 second hang stretch
 
8/3 - quads/hams/forearms/bi's/calves
zercher squats (ATG, nobelt/nowraps)
135 x 3
225 x 3
315 x 3
425 x 2 PR :D(dump on 3, VID)
90 second stretch

lying leg curls
100 x 10
200 x 3
300 x 10PR:D
60 second stretch

behind back forearm curls
135 x 10
225 x 16 PR:D
155 x 20
60 second stretch

rope curls
100 x 10
150 x 10
200 x 3
240 x 3
300 x 22 PR :D(rest pause after 13 and 18)
60 second stretch

standing calves
200 x 10
380 x 15 PR:D
380 x 14
380 x 14
380 x 13
60 second stretch
 
8/4 - chest/shoulders/tri's/back
incline bench (replaced hammer decline, been about 4 months since these)
bar x 20
135 x 15
135 x 10
185 x 8
225 x 24 PR:D
70 second stretch with 125's

upright rows
85 x 10
135 x 5
205 x 12 PR:D
60 second stretch

straight bar pressdowns
100 x 10
150 x 10
200 x 10
240 x 5
320 x 10 PR:D
60 second break
160 x max
60 second stretch with 65's

BTN lat pulldowns
150 x 10
200 x 3
250 x 17 PR:D

rack deads (top of knee)
225 x 3
405 x 3
belt/straps
725 x 8 PR:D
70 second stretch
40 second hang stretch
 
still looking strong my bald friend! well done

and oh yes .. oh yes i am back indeed

my new log starts up again on monday
 
8/7 - quads/hams/forearms/bi's/calves

squats (ATG, nobelt/nowraps, shoulder width stance)
bar x 10
135 x 6
225 x 5
315 x 3
435 x 9 PR:D (surprised at this, expected 6-7)
90 second stretch

RDL's
135 x 3
225 x 3
315 x 3
405 x 1
belt/straps
555 x 4 PR :D(lost arch on bottom of 5 and set it down)
60 second stretch

dumbbell wrist curls
65's x 21 PR:D

standing alt dumb curls
35's x 8
55's x 8
75's x 21 PR :D(rest pause after 11 and 16)
50's x 17
90 second stretch

donkey calves
200 x 10
400 x 10
630 x 5
720 x 12 PR:D
720 x 11
720 x 10
60 second stretch
 
I'm considering doing the same thing as you and just train calfs normally, training them DC style is painful but the weight i can use is pitiful. I can go much heavier training them normally and therefore more growth, so i think i may change that up.
 
i'll be switching back to the DC calf routine soon, just gotta wait til this little tendon problem is completely cleared up under my calf muscle.
 
hammer iso-wide
(2) 90 x 20
180 x 10
270 x 10
360 x 8
450 x 8
540 x 12 PR :D
80 second stretch with 125's

seated military barbell
135 x 6
185 x 3
265 x 12 PR :D
60 second stretch

smith CGBP
135 x 10
225 x 5
275 x 3
365 x 9 PR :D
70 second stretch with 65's

d-handle pulldowns
170 x 10
230 x 3
290 x 20 PR :D (rest pause after 13 and 16)

barbell rows
135 x 8
225 x 3
belt/straps
330 x 16 PR :D
60 second stretch
45 second hang stretch
 
didn't feel like being there today. i'm thinking it's time for time off, been a little over 5 weeks since the last one. had to hype myself up for every damn set with metallica blasting and slapping myself in the back of the head.

box squats (nobelt/nowraps)
bar x 10
135 x 6
135 x 3
225 x 5
315 x 3
405 x 2
495 x 7 PR :D
90 second stretch

machine leg curls
100 x 10
170 x 6
260 x 18 PR :D
60 second stretch

rope forearm things - 2 sets with 12.5lbs

straight barbell curls
bar x 10
75 x 6
75 x 3
125 x 3
175 x 5 PR :D
125 x 14
90 second stretch

seated calf raises
90 x 10
180 x 18 PR :D
180 x 17
180 x 17
180 x 16
60 second stretch
 
Last edited:
one you hit 200 for 5 reps on Straight BB curls, I'm going to puke on my computer, and then mail it to you with an autographed picture of my ass.
 
gonna have to cycle em out before that happens. **** kills my wrists, feels like it wants to break on each rep. may take it back to 75% and work back up and see what happens. if i get bored with it, i've already got a replacement lined up.
 
I don't like going heavy on barbell curls. I got up to 175x2 about a year and a half ago and it started impacting my bench, I was literally developing tennis elbow in both arms. I couldn't grip anything without pain.

Try kettelbells, or if you can find a bar that has the weight hanging below where your hands grip, that greatly reduces the torque on your wrists. I still don't like curls at all but that's how I'd do em if I did :D
 
8/11 - chest/shoulders/tri's/back
felt like **** all day today. really started to suspect major overtraining but i was determined to finish the week before taking a week off. been tired, unmotivated to hit the gym, and no appetite for the past week or so. calendar says exactly 5 weeks since the last time off, so it's high time for another one. i'm not even counting todays workout as anything, so today is day off #1, i'll be back next friday to finish the session i started today. last time i tried to push through it, i had another pec pull.

flat bench
bar x 30 (you know it's bad when the bar feels heavy)
135 x 15 (felt a pec tweak on 15, lol)
135 x 15 (better)
185 x 4 (felt like a ****ton, call it a day)

straight bar pressdowns
100 x 30

lat pulldowns
couple sets of 10 for the hell of it, light-medium weight

cable crossovers - couple sets for the hell of it.
 
after 7 days, i was going crazy. couldn't take it anymore.

incline bench (index on rings)
bar x 20
135 x 15
135 x 10
185 x 5
235 x 24 PR :D
70 second stretch with 125's

barbell upright rows
85 x 10
135 x 5
215 x 12 PR :D
60 second stretch

straight bar pressdowns
100 x 20
150 x 12
200 x 5
260 x 3
320 x 13 PR :D
60 second stretch with 70's

BTN lat pulldowns
160 x 10
210 x 3
260 x 18 PR :D
60 second stretch

rack deads (top of knee)
225 x 3
495 x 2
belt/straps
745 x 5 PR :D

weighted crunches on decline
145's x 22
 
Hey Beelzie Poop,
I am glad you took the week off. I was actually starting to feel good about myself. Thanks a ton for KILLING MY EGO.

Please continue. :)
M-
 
Beelzebub said:
weighted crunches on decline
145's x 22
Click to expand...

2 145s? is that even possible?

goddamn man that is crazy.. I cant even imagine holding two 145s on a decline without fear of death
 
OCCFan023 said:
2 145s? is that even possible?

goddamn man that is crazy.. I cant even imagine holding two 145s on a decline without fear of death
Click to expand...

lol, no, (1) 145lbs dumbbell. i put 145's to signify it's a dumbbell but i can why you would think that. if i were doing 290lbs dumbbell crunches on a decline - then it's over, i win. time to move onto something else.
 
LOL. I love this thread :D Beelzie and powerhouse 48 make me angry because I am weak! I work twice as hard to catch up because there are mutants like them around :)
 
lol, powerhouse is the true freak. i'm a mini-freak ;)

8/18 - quads/hams/forearms/bi's/calves
zercher squats (RAW, ATG)
bar x 10
135 x 3
225 x 3
315 x 2
435 x 2 PR :D(these are getting too f'ing painful, will find a replacement)
90 second stretch

lying leg curls
100 x 10
200 x 3
300 x 12 PR:D
60 second stretch

behind back forearm barbell curls
135 x 10
225 x 17 PR:D
175 x 21

hammer preacher curl
45 x 10
90 x 3
135 x 16 PR:D
180 x 4
90 second stretch

calves (tri-set, 3 trips through)
standing calves 400 x 12-15
donkey calves 200 x 13-15
BW calf raises on floor x 15
 
I actually kind of want to get a strongman log, besides being able to do log press instead of regular standing military press, I could do zerchers with it pain free.
 
those motherfvckers will NEVER be pain free. my TP made a 2 x 6 with arm holes cut into it so the bar can't fall out. we wrapped that in a large beach towel and used it yesterday. it helps some, but not to the degree that i would think. i've already got a replacement ready anyway. some sort of reverse hack squat machine, where you face the pad. i'll find a pic.
 
Have you seen those front squat harnesses? Kind of want to try one of those out too. It's like a yolk with j hooks on the front, you put the bar in the j hooks and squat... Looks mean.
 
yeah, saw it. but it's 200 bucks. and it doesn't look comfortable at all. in any case, i'm not too sure of zercher/front squat effectiveness in the pursuit of a bigger squat.
 
When are you going to pick up some bands and chains there big guy? They really do help a ton... I've found the carryover to be huge, as long as you don't go so crazy with them that there's no weight at the bottom.
 
i tried to find a picture and i guess the appropriate term is power squat machine. this pic isn't quite right but it's pretty close to what we have in our gym.
 

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Beelzebub said:
i tried to find a picture and i guess the appropriate term is power squat machine. this pic isn't quite right but it's pretty close to what we have in our gym.
Click to expand...

Hmmm......we got one of those but it only has one arm on either side to hold plates, if yours is the same big man I think you're gonna have to head down to Denny's or IHOP during buffet time to get someone to stand on top while you squat :lol:

jecko
 
it has an arm on each side. i haven't used it yet but i assume that'll be enough. why? is it one of those machines that require over 1/2 ton to get a decent set in? i can always do sets of 20. i don't have any high rep leg day anyway, may be beneficial.
 
Beelzebub said:
it has an arm on each side. i haven't used it yet but i assume that'll be enough. why? is it one of those machines that require over 1/2 ton to get a decent set in? i can always do sets of 20. i don't have any high rep leg day anyway, may be beneficial.
Click to expand...

Depends really, if you got 100lb plates you should be alright....we only got 45's at my gym and the arms fill up quickly......and I ain't movin' your kind of weights...........yet :D

jecko
 
we have (6) 100lbs plates, the rest are 45's. won't know til i try. running out of options though. leg press is maxed out, can't find heavier people to put on top. hammer leg press, maxed out. zerchers are ripping my arms off. already doing regular squats and box squats.
 
exnihilo said:
Have you seen those front squat harnesses? Kind of want to try one of those out too. It's like a yolk with j hooks on the front, you put the bar in the j hooks and squat... Looks mean.
Click to expand...

Got one of those at my gym, it makes front squats awesome.
 
Why not try hack squats with a barbell, Dimmel deads, Romanian Deads, 1 legged split squats, double squats, or pause squats?
 
8/21 - chest/shoulders/tri's/back
hammer iso-wide
90 x 20
180 x 10
270 x 10
360 x 8
450 x 3
550 x 13 PR :D(fail on 14)
70 second stretch with 125's

seated military barbell (touch chin)
135 x 10
185 x 3
270 x 12 PR:D
60 second stretch

CGBP smith
135 x 10
225 x 5
315 x 3
375 x 7 PR:D
225 x 26 PR:D
70 second stretch with 70's

d-handle pulldowns
160 x 10
230 x 3
300 x 12 PR:D

barbell rows (hands over)
135 x 6
225 x 3
belt/straps
335 x 18 PR :D(fail on 19)
60 second stretch
45 second hang stretch

batted 1.000 today

calves tri-set
(3 sets) donkey calves 400 x 15, BW platform x 15, BW floor x 15
 
A gift for your contribution to the board . I know you have a forum you belong to as your 'home' but you always help out over here and it's appreciated man :)
 
one time i called Beez out about all his Pr's and he promptly told me (in Arnold voice) "I eat Pr's for breakfast, and right now, I am very hungry!"
 
Powerhouse 48 said:
one time i called Beez out about all his Pr's and he promptly told me (in Arnold voice) "I eat Pr's for breakfast, and right now, I am very hungry!"
Click to expand...


Oh ****... there went the neighborhood.... Hi PWRHouse :)
 
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