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Glen's redemption log

8/30

chest - DB press
105 - 10
110 - 8
115 - 7

back thickness - BB rows
245 - 10
255 - 8
265- 7

back width - reverse grip close grip pulldowns
210 - 10
220 - 8
230 - 5

tris - close grip bench
225 - 10
225 - 6
225 - 4 (this KILLED my left shoulder ... i'm falling apart)

felt very strong today and very happy :)
 
9/1

squats
315 - 3
345 - 3
355 - 3
365 - 3
375 - 1
395 - 1

hack squats
2 plates - 10
3 plates - 10

GHR
BW - 7
BW - 6
BW - 5

i felt horrible to start off but midway through squats i started to feel great .. i would have gone heavier but i had already done enough sets
 
9/4

chest - DB press
110 - 10
115 - 8
120 - 5

back thickness - rack deads
315 - 10
405 - 10
425 - 8 (lower back cramped up horribly)

back width - wide grip pull ups
BW - 10
BW - 10
BW - 9

tris - overhead ext.
100 - 10
105 - 8
110 - 5

felt really strong this work out (well during DB presses and rack deads .. kinda died after those lol)
 
awesome workout brutha. those rack deads will kill ya when going all out. that's why i do em last. i think they're more tiring than heavy squats.
 
bis - preacher curls with EZ curl bar
35's on either side - 10
45's - 8
55's - 6

dynamic squats
245 x 2 x 12

vertical leg press (back on the ground - press directly above me
3 plates - 10
3 plates - 10
3 plates + 25 - 10

GHR
BW - 8
BW - 6
BW - 4
 
I just recently tried the vertical leg press... it's interesting, stretches the lower back.. feels awkward at first, but I liked it after a few sets.

What are these dynamic squats you speak of? Westside terminology?
 
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Suggesting calf implants! That was a low blow, lol. And welcome back Glenihan, nice to see another DC'r i love it.
 
9/11 -- missed fridays workout due to an all day puke session .. no fun (caught a bug)

max effort deadlifts
225 x 10
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1
525 x 1 .. at this point my arrogance and (possible) retardation prompted me to attempt 585 .. didn't work

bis - straight bar curls
115 - 10
125 - 8
135 - 6 (easy definitely move up)

hams - GHR
BW - 8
BW - 7

was really crunched for time and had to split unfortunately
 
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Welcome back and awesome progress. Definitely will help keep me motivated on my return as well.

ManBeast
 
Ehhh... could be a lot better... but I'm trying to get back into it all. You?

ManBeast
 
9/13

chest - DB press
110 - 10
115 - 9
120 - 7

back thickness - t-bar rows
3 plates - 10
4 plates - 8
5 plates - 6

back width - wide grip pullups
BW - 10
BW - 8
BW - 6

tris - tate press
45 - 10
50 - 8
55 - 5

felt strong today good workout
 
oh have i ever been neglecting them! haha .. to be honest they seem to grow fairly well just from the other training i do .. plus i work out between classes and simply don't have the time .. so i just usually cut them out
 
figured i throw up a pic .. this is from 5 minutes ago .. its from my ****ty camera phone .. best i can do right now though .. weighing in around 205 probably 12%
 
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I like the clash tat. ;)

nice and lean still. You tend to stay relatively lean year-round? I try to, I sabatoge bulks quite a bit due to vanity.
 
i do stend to stay lean .. i'll get a little chubbier than that but not much at all ... i don't believe in bulking hard anymore .. i think you'll put on the same amount of muscle eating 500 cals over maintance as you will eating 2500 cals over .. i think you'll put on a lot more fat and water but the body can only put on so much muscle at a time ... so at once point it just plateaus at a rate of muscle building while fat and water can still be taken on .. at least that's how it works for me

and thanks for complimenting the tat :)
 
glenihan said:
figured i throw up a pic .. this is from 5 minutes ago .. its from my ****ty camera phone .. best i can do right now though .. weighing in around 205 probably 12%
Click to expand...

Ill be honest bro uve got the body i want! Ive got the build, im just not that lean! Whats ur tat of bro? Thats goes well btw it looks sick!
 
thanks a lot man i really appreciate the kind words .. it means a lot

the tat is from the cover of london calling by the clash it was a photo taken after a show at the palladium of paul simonen smashing his bass .... its hard to see because of the crappy quality of the pic but it is a really REALLY well done tat i couldn't be happier
 
Thats awesome bro. Im thinking of getting something on my side i just dont know of what.
 
I already commented in the other thread, but I'll say it again. Lookin awesome dude! :D

ManBeast
 
eh i'm pretty certain i'm around 12% .. most people don't understand how low 10% is ... i was 10% in my avatar and i'm not that lean now
 
Could be, as I really don't have a good reason to say that. I remember Shawn Phillips saying abs become visible at about 10%. Your abs are clearly visible. Regardless, great shape, and if that is 12% I'd be happy to be there.
 
I see abs above 10%.. I see abs all year long and I know I don't keep around 10% for all of it. I don't think you can really place a definitive general percentage for that one. :)
 
Yeah I can usually see my abs or atleast a faint outline of them even when I'm sitting above 12%. Most people think their 5-6% when they have abs and I just laugh. I show them pictures of pro's and say that's 5% biatch. See those striations in that mofo's glutes, yeah that's 5%.:D
 
Ubiquitous said:
I see abs above 10%.. I see abs all year long and I know I don't keep around 10% for all of it. I don't think you can really place a definitive general percentage for that one. :)
Click to expand...

I usually just read here at AM, but bf is a pet peeve of mine... You and Glen are right. This time last year, I was looking very lean. Many people around me thought I was at 7-8%, but I thought I was around 10% or so. I went to get measured at a BodPod and the results were suprising - 11.5%. I had a visible eight-pack.

Just like some people can gain a bit of weight and it all (seemingly) goes to a certain part of their body, some people can have great visible abs at higher bodyfats.

I'm at no less than 13% now and I still have the outline and can pull them into a 6-8 pack.

btw Glen - that's a badass tattoo.
 
9/20

max effort squats - below parallel
225 - 10
315 - 3
345 - 3
365 -3
385 - 1
405 - 1
425 - failed .. really bad form .. leaned forward too much .. this really annoyed me i should have had this no problem

bis - preacher curls
45's on bar - 10
50's - 6
50's - 6

hams - GHR
BW - 8
BW - 6
BW - 7

hack squats
3 plates - 10
4 plates 10
 
9/22

chest - incline hammer strength
2 plates + 25's - 10
2 plates + 35's - 7
3 plates - 6

back thickness - BB rows
245 - 10
265 - 8
285 - 6

tris - Tate press (tried to keep super strict form)
45's - 10
50's - 7
55's - 5

back width - wide grip pull ups
BW - 10
BW - 8
BW - 6

Ubi ... what the hell are you doing posting at 4:01am?
 
it was 1 am here when I posted yesterday.. I'm on the westside holmes. ... but it's 4 am now that I'm posting this. I just got back from work.. so you got me...this time.

your barbell rows are strong.

enter delerium.
 
9/25

DE squats
265 x 2 x 10

bis - straight bar curls
125 - 10
135 - 8
135 - 6

hams - GHR
BW - 8
BW - 5
BW - 5 (while my reps aren't really going up on this my form is getting better and i'm going lower each week, so i'm progressing)

leg press
3 plates per side - 10
4 plates - 10
5 plates - 10
 
9/27

chest - BB flat press (first time doing these in forever .. gotta get used to it again)
245 - 10
265 - 6
275 - 5 (i will never be a good bench presser .. i don't arch my back or pinch my shoulder blades in .. i feel like i don't work my chest as well when i do and consequently can't move that much weight :()

back thickness - BB rows
255 - 10
275 - 8
295 - 8 (felt great with these)

back width - close grip reverse grip pulldowns
210 - 10
220 - 8
230 - 6 (smoked these)

tris - double overhead ext.
95 - 10
100 - 10
105 - 10
 
Glenny,
You sound like you are back in the swing of things Buddy! I am very happy for you. I too have bench pressing issues as it is my weakest lift. I can lift heavier, but it becomes dangerous to my shoulder at a certain point, so you are not alone on that on man. Keep up the good bro!
 
thanks ubi .. and i swear i actually keep really strict form on those .. i'm a nazi with form on all my exercises
 
It's in the bedroom where you are a little more lenient with form I hear.

my BB rows are weak. My lower back is my achilles heel... From now on I am focusing on my weak points.
 
9/29

max effort deadlifts
315 - 3
365 - 3
405 - 3
455 - 1
495 - 1
545 - 1 (PR)

bis - straight bar curls
115 - 8
135 - 6
140 - 4 (was really wiped from deads)

hack squats
3 plates per side - 10
4 plates - 10
5 plates - 12

calves - seated raises
3 plates x 12 x 3
 
wow terrible workout today .. i was just super tired and not feeling that well .. i think i'm overtrained .. i'm going to see how friday's workout goes but in all likelihood i'll take all of next week off

10/5
DE squats
225x2x12

bis - preacher curls
45s on either side of ez curl - 10
50's - 7
55's - 4

hams - GHR
bw - 6
bw - 6

had to stop .. was just way too tired and really felt terrible
 
glenihan said:
wow terrible workout today .. i was just super tired and not feeling that well .. i think i'm overtrained .. i'm going to see how friday's workout goes but in all likelihood i'll take all of next week off

10/5
DE squats
225x2x12

bis - preacher curls
45s on either side of ez curl - 10
50's - 7
55's - 4

hams - GHR
bw - 6
bw - 6

had to stop .. was just way too tired and really felt terrible
Click to expand...

Get some rest brutha and get back to it soon. Take care.
 
Feel better soon bro.

ManBeast
 
I was wondering where my little pumpkin was... Heavy Deads and your hybrid Westside/Glenification taxed your CNS huh? I slept all weekend.. methinks I may be on the verge myself.
 
So maybe increased rest and less freqent workouts will be needed with this kind of program?

ManBeast
 
alright back it after a week plus off and i feel fantastic :)

10/16

max effort squats - raw and below parallel
225 - 3
315 - 3
345 - 3
365 - 3
405 -1
425 -1 - failed on this last time

bis - straight bar curls
40's on either side - 10
45's - 8
50's - 5

hams - GHR
BW - 8
BW - 6
BW - 6

hack squats
4 plates per side - 8
5 plates - 8

had to cut out the last set as i was in a rush and needed to split
 
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