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GP's Power/Performance/Size/Speed & Endurance Log

Sunday, January 17, 2016

Warmup:

bunch of active mobility stuff
some light bench press and band pullaparts

Workout - Did a big push-pull superset/circuit

Bench Press (155#) x 10
Pull-ups x 10
Band Pull-aparts x 10

Bench Press (155#) x 10
Pull-ups x 10
Band Pull-aparts x 10

Bench Press (155#) x 10
Pull-ups x 10
Band Pull-aparts x 10

Bench Press (155#) x 10
Pull-ups x 10
Band Pull-aparts x 10

Bench Press (155#) x 10
Pull-ups x 10
Band Pull-aparts x 10

Barbell Curls

55 x 15
70 x 12
70 x 10
70 x 10
 
Monday, January 18, 2016

Barbell Squat (converted KG to pounds)

Bar x 10
Bar x 10
110 x 8
132 x 8
154 x 6
198 x 5
225 x 2
250 x 2 - put belt on
284 x 2
315 x 2
337 x 2

10min break - took belt off for next part

225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Notes: was going to work on core today but doing that last 5x5 with no belt hit my core hard. Feeling it today.

Quick photo of my squat rack with 337lbs (KG oly plates)

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Sick workout equipment, that is a legit place right there (kinda jelly...).
 
GP's Power/Performance/Size/Speed & Endurance Log

bolt10 said:
Sick workout equipment, that is a legit place right there (kinda jelly...).
Click to expand...

You're going to be even more jealous that it's only 3 blocks away from my pad :D Place is super legit. Best barbell club in my borough.
 
Wednesday, Jan 20

Warmup

lots of active mobility stuff
band pull-aparts
some light bench press

Superset / Circuit / Giant set / whatever:

Bench press 155 x 10
Pull-ups x 10
Bandpullaparts x 12

Bench press 155 x 10
Pull-ups x 10
Bandpullaparts x 12

Bench press 155 x 10
Pull-ups x 10
Bandpullaparts x 12

Bench press 155 x 10
Pull-ups x 10
Bandpullaparts x 12

Bench press 155 x 10
Pull-ups x 10
Bandpullaparts x 12


Roughly 30s breaks between supersets above.
Took a short break when done and then some assitance / rehab work:


Shoulder Band PNF rotator cuff work

D1 / Blue band - high - 12 (each side)
D1 / Blue band - high - 12 (each side)
D1 / Blue band - high - 12 (each side)

D2 / Blue band - low - 12 (each side)
D2 / Blue band - low - 12 (each side)
D2 / Blue band - low - 12 (each side)

Band PNF chest work

D1 / Blue band - high - 10 (each side)
D1 / Blue band - high - 10 (each side)

D2 / Blue band - low - 10 (each side)
D2 / Blue band - low - 10 (each side)

OH plate raises (holding plate with both hands, raise overhead, as a trap finisher)

10KG x 12
10KG x 12
10KG x 12
10KG x 12

Barbell curls

55 x 15
70 x 12
70 x 10
70 x 10
 
What's the PNF RC work you're doing?
 
RegisterJr said:
What's the PNF RC work you're doing?
Click to expand...

D2:

1-s2.0-S1531091405000860-gr12.jpg


D1 is opposite, pulling band from a high position to a low position across the body:

pnf1-e1303222170329.jpg


I use these tubes/bands, the heavy blue one:

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Thanks man. You can never do too much preventative maintenance IMO.
 
Wednesday, Jan 28

Notes: been out of the gym since last week due to a storm and sickness, so I'm hitting a bit of everything today

Front squat

Bar x 5
Bar x 5
90 x 5
135 x 5
185 x 3
225 x 3

Back squat

225 x 5
255 x 9
255 x 5

Bench press

65 x 10
135 x 10
180 x 5
180 x 5
180 x 5

Deadlift - first time conventional deadlifting since a surgery I had a few years back, warming back into it

135 x 5
225 x 5
225 x 5
225 x 5
 
In dis biatch
 
BamBam0319 said:
In dis biatch
Click to expand...

Welcome... I've been cutting/working on conditioning the past few months, but now I'm going to slowly build up frequency on the big 3 again to prepare for my new program I'm starting in a month or two.

Tonight will be an upper body hypertrophy/conditioning night.
 
Glad you're feeling better man.
 
GP's Power/Performance/Size/Speed & Endurance Log

RegisterJr said:
Glad you're feeling better man.
Click to expand...

Thanks. But I need to see my sports clinic now I think =\ my back's been tweaked since last week's session where I maxed out on my squat then hit a 5x5 set with no belt. I likely shouldn't have lifted again with my back/lower body last night but felt good so I did.

Taking the next couple days off and doing PT / upper body work from home and making an appointment with my clinic for early next week. Going to get some Graston work done and some other ultra painful fun stuff.
 
That's no bueno
 
GP's Power/Performance/Size/Speed & Endurance Log

My shoulder has been bothering me since the weekend too, so I've been rehabbing it and taking it easy. Also been taking care of my back.

I had a nice workout last night though but kept it light, and heavy on the conditioning

5 full rounds in 30 minutes, very few breaks if any:

Bench press x 95 lbs x 20
Pullups (w/blue band) x 8
Row 500 meters
Abmat situps x 20

Notes: I was so dizzy after this but it was pretty awesome. Nice upper body pump with the push/pull and hit my core real hard too from the rowing and situps. I made sure to band my pullups because of the shoulder, and kept it light on bench.
 
I went to squat tonight but my fukcing back is still tight / bothering me so I repeated a similar workout to the last one... I warmed up for like half an hour but my back wasn't having it.

Glute Ham Raises

10
10
10
10

Bench press x 110lbs x 15
Pull-ups x 8
Ab-mat sit-ups x 20

Bench press x 110lbs x 15
Pull-ups x 8
Ab-mat sit-ups x 20

Bench press x 110lbs x 20
Pull-ups x 8
Ab-mat sit-ups x 20

Bench press x 110lbs x 20
Pull-ups x 8
Ab-mat sit-ups x 20


Then I did some rotator cuff and chest PNF band work. Same as usual, 2 sets per side from high and from low, with my heavy blue tube w/handle. Also threw in a few sets of slow band pull-aparts at the end.

After the band work I did:

Barbell Curls

65 x 20
65 x 15
65 x 10
65 x 10

Needless to say I had a massive upper body pump going on and veins poppin out all over. No nudes though. Maybe soon.
 
hairygrandpa said:
Subbed for knowledge and comparison.
Click to expand...

Thanks. I'm still going through a heavy conditioning / cutting (recomp) phase right now with some strength work mixed in here and there (some heavy squatting and occasional oly lifts).

I'm starting to prep myself for my upcoming run with Layne Norton's PH3.
 
Gutterpump said:
I'm about 13% BF right now, going to keep up what I'm doing till I hit about 11%... Then it's time for teh gainz
Click to expand...

You got down from 18% BF to 13% in about 5 month! Congratulations! You should be down to 11% in about 2-3 month, keep it up!
 
hairygrandpa said:
You got down from 18% BF to 13% in about 5 month! Congratulations! You should be down to 11% in about 2-3 month, keep it up!
Click to expand...

Thanks, I forgot to mention in my log that I was on dienolone TD and acetate for 3 months. The heat was great from that, great compound.

I'm now on 500mg/test, and going to cut hard half the week, so I think 2 months should do it ya.
 
Gutterpump said:
Thanks, I forgot to mention in my log that I was on dienolone TD and acetate for 3 months. The heat was great from that, great compound.

I'm now on 500mg/test, and going to cut hard half the week, so I think 2 months should do it ya.
Click to expand...

Right now I'm looking into TD dienolone, has it Tren-like sides?
 
hairygrandpa said:
Right now I'm looking into TD dienolone, has it Tren-like sides?
Click to expand...

The TD, no, not many sides. The acetate version felt more like how I envisioned tren to be, but still surprisingly few sides. The heat from the IM/acetate version was amazing. I loved it. It didn't have any other tren like sides except for aggression, but it didn't make me crazy, just super alpha, not over the top or manic or anything like that. Completely manageable. I really didn't want to get off of it.

People have told me that dien is more like NPP, but the thing is, nandrolone is wet. Dien was dry for me.
 
Today's workout was pretty much the same as the last two. If my back pain keeps up, I'm going to start split squatting and GHR'ing eod because I need to keep working my legs.

Warmup:

Bunch of dynamic / active mobility stuff
Lots of foam rolling for my back while holding a ~70 lb kettlebell on my chest / abdominal region for lower back (on chest for T-spine)
Lots of shoulder dislocations with a band.
Other band work for my shoulders using K-Star's mobility methods

Row 500 meters
Bench press 115 lbs x 20
Pull-ups x 8
Abmat sit-ups x 20

Row 500 meters
Bench press 115 lbs x 20
Pull-ups x 8
Abmat sit-ups x 20

Row 500 meters
Bench press 115 lbs x 20
Pull-ups x 8
Abmat sit-ups x 20

Row 500 meters
Bench press 115 lbs x 20
Pull-ups x 8
Abmat sit-ups x 20

Started feeling nauseous after 4 rounds so I stopped my giant set here. I was doing everything back to back, no breaks between supersets.

Barbell curls

65 x 12
65 x 12
65 x 12
65 x 12

Going to do more work this eve, some PT/maintenance rehab stuff.
 
An unexpected, crazy update, but definitely welcoming and liking this.... Wasn't expecting this at all but looks like I'm all partnered up again. The new girl I've been seeing and I hit it off crazy well, it's been super intense since day 1. This has only happened with me once or twice in the past out of everyone I've dated. It's kinda crazy, but crazy good. Every date we've had has turned into a 24-48 hour date. We just click in every single way possible.

Tuesday's Workout - Feb 11

Had to have a quick session

Pull-ups x 10
Bench press 135 lbs x 15
Abmat sit-ups x 20

Pull-ups x 10
Bench press 135 lbs x 15
Abmat sit-ups x 20

Pull-ups x 8
Bench press 135 lbs x 10
Abmat sit-ups x 20

Pull-ups x 8
Bench press 135 lbs x 10
Abmat sit-ups x 20

Then I did a bunch of rotator cuff cable work and chest work.

Back is feeling better these days. Going to squat tonight.
 
Delts are popping!!
 
Gutterpump said:
Yup!! I need to work my arms more though! I rarely do any direct work on them
Click to expand...

I have greatly reduced my direct arm work. I used to have a designated arm workout once a week. Now, it's maybe 2-3 exercises for biceps and similar for triceps per week at the tail ends of my other sessions.
To be honest though my arms feel bigger and fuller now than they did when I was focusing on them.
 
I've mostly been focused on compound movements while cutting/recomping, but I'm transitioning into a mass/strength phase, so I'm going to spend some time programming hypertrophy lifts back into the routine
 
BamBam0319 said:
I have greatly reduced my direct arm work. I used to have a designated arm workout once a week. Now, it's maybe 2-3 exercises for biceps and similar for triceps per week at the tail ends of my other sessions.
To be honest though my arms feel bigger and fuller now than they did when I was focusing on them.
Click to expand...

Yup I hear you, likely going to do the same. Will add some bicep/tricep work in, maybe 2 exercises 2-3 times per week. Also going to add more stuff back in like split squats, glute ham raises, on the regular.
 
Gutterpump said:
Yup I hear you, likely going to do the same. Will add some bicep/tricep work in, maybe 2 exercises 2-3 times per week. Also going to add more stuff back in like split squats, glute ham raises, on the regular.
Click to expand...

One thing I added in 5 weeks ago that have really been bringing results for the long head of the triceps is PJR pullovers. It's kind of like a skullcrusher, but you go behind the head and you use a dumbbell. Definitely recommend at least looking it up. It also puts ZERO stress on my elbows, which is a huge problem I have with skullcrushers.
Another thing I've seen some incredible growth with is straight leg deadlifts and Romanian deadlifts for my hamstrings. They're growing like freaking weeds, man. I was foam rolling my back last week and my buddy commented on the hamstring drop I had going on without even trying.
 
BamBam0319 said:
One thing I added in 5 weeks ago that have really been bringing results for the long head of the triceps is PJR pullovers. It's kind of like a skullcrusher, but you go behind the head and you use a dumbbell. Definitely recommend at least looking it up. It also puts ZERO stress on my elbows, which is a huge problem I have with skullcrushers.
Another thing I've seen some incredible growth with is straight leg deadlifts and Romanian deadlifts for my hamstrings. They're growing like freaking weeds, man. I was foam rolling my back last week and my buddy commented on the hamstring drop I had going on without even trying.
Click to expand...

Thanks yeah I've never done those pullovers but I've seen them done. I might add them in I think.

Have you tried glute ham raises? They smoke me..
 
Gutterpump said:
Thanks yeah I've never done those pullovers but I've seen them done. I might add them in I think.

Have you tried glute ham raises? They smoke me..
Click to expand...

I'm not sure if I have or not, I'll have to look them up and see.
 
BamBam0319 said:
I'm not sure if I have or not, I'll have to look them up and see.
Click to expand...

The GHD machine brutalizes me, and you can add extra resistance with bands too, but that's masochistic. They also help to decompress the spine, so it's really helpful for me right now. I can get a tight lower back from RDL's, especially after squatting.

Doing situps on the GHD machine is also good for the spine and opens up the hips by stretching the psoas when fully extended, since the range of motion puts you past parallel. It's a great machine to have around.
 
Thursday Feb 11

Had a lil fun at the gym/box tonight and learned some rope climbing skills. I never bothered to do any wods/workouts with rope climbing in the past, never knew how to do it. But tonight I mastered it on my 3rd attempt and got about 30ft up. Felt good to master a new skill.

Ended up doing one of my regular upper body circuits again. Going to try squatting again tonight.

4 rounds for time:

Bench Press - 115 x 20
Pull-ups x 8
Row 500m
Abmat situps x 20

Bench Press - 115 x 20
Pull-ups x 8
Row 500m
Abmat situps x 20

Bench Press - 115 x 20
Pull-ups x 8
Row 500m
Abmat situps x 20

Bench Press - 115 x 20
Pull-ups x 8
Row 500m
Abmat situps x 20

Did these 4 rounds in 20min. One of my left abs was spasming when I got home. Likely cos I've been hitting core pretty hard the past couple weeks. Had a huge pump. My conditioning feels on point these days. I only had to take slight breaks near the end because of my core, during the situps.
 
Gutterpump said:
Thursday Feb 11

Had a lil fun at the gym/box tonight and learned some rope climbing skills. I never bothered to do any wods/workouts with rope climbing in the past, never knew how to do it. But tonight I mastered it on my 3rd attempt and got about 30ft up. Felt good to master a new skill.

Ended up doing one of my regular upper body circuits again. Going to try squatting again tonight.

4 rounds for time:

Bench Press - 115 x 20
Pull-ups x 8
Row 500m
Abmat situps x 20

Bench Press - 115 x 20
Pull-ups x 8
Row 500m
Abmat situps x 20

Bench Press - 115 x 20
Pull-ups x 8
Row 500m
Abmat situps x 20

Bench Press - 115 x 20
Pull-ups x 8
Row 500m
Abmat situps x 20

Did these 4 rounds in 20min. One of my left abs was spasming when I got home. Likely cos I've been hitting core pretty hard the past couple weeks. Had a huge pump. My conditioning feels on point these days. I only had to take slight breaks near the end because of my core, during the situps.
Click to expand...

Rope climbing is an awesome exercise, just had a flashback remembering my army days.
I'm really digging into volume-circuit training too, takes the "boring" out of the routine.

Great work!
 
hairygrandpa said:
Rope climbing is an awesome exercise, just had a flashback remembering my army days.
I'm really digging into volume-circuit training too, takes the "boring" out of the routine.

Great work!
Click to expand...

Thanks man, yeah I'm having fun with these circuits, and it's bringing out some nice definition right now. Rope climbing is pretty fun too! We were trying muscle ups between two hanging ropes too but the ropes were too new, not flexible enough to bend at the top of the movement. I need to get it on video one day though... this is the kinda stuff that makes the gym all the more fun lol
 
Back in the gym tonight. Been marathoning it in the bedroom with the new GF since the weekend. Getting in lots of core work

Tonight it's squats then upper body/core circuit
 
Gutterpump said:
Back in the gym tonight. Been marathoning it in the bedroom with the new GF since the weekend. Getting in lots of core work

Tonight it's squats then upper body/core circuit
Click to expand...
Now SHE does the Rope climbing, I see. LOL
 
Wednesday Feb 17's Workout

Barbell Squat (first time in weeks cos of my back)

Bar x 5
105 x 5
145 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Upper Body Circuit / Giant Set - no breaks

Bench x 145 x 10
Pull-ups x 8
Ab-mat sit-ups x 20

Bench x 145 x 10
Pull-ups x 8
Ab-mat sit-ups x 15

Bench x 145 x 10
Pull-ups x 8
Ab-mat sit-ups x 15

Rehab stuff

PNF RC work
D1 x 12 x 2 x 2
D2 x 12 x 2 x 2

PNF pec work
D1 x 15 x 2 x 2
D2 x 15 x 2 x 2

Barbell curls

65 x 15
65 x 10
65 x 8
 
Glad the back felt good. I hate first time squats after a long break.

Light leg curls, BW speed squats, and the video below really get me going for squats

Invalid Link Removed
 
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