Guest viewing is limited

Max Effort Lift Log

orbitron3000

orbitron3000

Active member
OK. Doing a max effort lift, a little modified from DiFranco's. I'll be posting my lifts to track my progress.

A little about me to start:
Age: 19
Height: 5'10"
Weight: 137lbs, Goal: 150lbs
Been lifting for the past 4 weeks on this plan.

Supp Schedule:

ADAM during lunch
Ragnarok 20 mins before lift
eXtend during workout
Whey protein after lift and in the morning

will upload pics later

Mon 9/22/08
Max Effort Upper Body
---------------------
Bench Press:
Bar x 20
115 x 10
135 x 5
155 x 5
165 x 2
175 x .5

DB Bench Press
50's x 5
55's x 5
60's x 5
55's x 5

BB Bentover Row
Bar x 15
95 x 7
115 x 7
135 x 7

Tricep Pushdowns, Straight Bar
4 x 15 at 35, 50, 57.5, 57.5

BB Shrugs
Bar x 15
135 x 10
135 x 10
185 x 10
185 x 10

Notes: I felt really solid on the bench, was able to push past previous max of 155 with relative ease.
 
sub a dub dub!
 
I'll be popping by to see how things are going!
 
Lift log

Wed 9/24/08
Lower Body
----------
Squat:
Bar x 15
95 x 10
115 x 10
135 x 5
155 x 5
175 x 5
195 x 5
215 x 1 <-- new Max

Rack Pulls:
Bar x 15
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5
235 x 5
255 x 5
275 x 3 <-- new Max

Ham Curls:
48 x 10
60 x 7
60 x 8

Core:
2 sets 20 bicycles/grinders
2 sets 6 inches
1 set throwdowns
 
subbed! Good luck :bruce3:
 
lookn good man! keep up the good work!
 
Lift log

Thurs 9/25/08
Upper Body
----------
Wide Grip Bench:
Bar x 20
115 x 10
135 x 10
155 x 4

Lat Pulldowns:
90 x 10
180 x 10
205 x 2
180 x 5

Weighted Dips:
90 x 10
110 x 10
130 x 10

Side Raises:
15 x 10
17.5 x 10
20 x 10

Tricep Pulldowns / Curls alternating:
30 x 16 | 20 x 12
35 x 8 | 30 x 8
50 x 8 | 35 x 8
65 x 6 | 42.5 x 8

Face pulls:
4 sets 8 reps

Core workout:
1 set supines, front, left side, right side
2 sets 6 inches
2 sets grinders
1 set throwdowns
 
Pics, 4 weeks in. But it'll give a good starting point for reference for at the end of 12 weeks or so. for reference, these were taken about 4 hours the lower body workout.
 

Attachments

  • mefront.JPG
    mefront.JPG
    28.2 KB · Views: 301
  • meback.JPG
    meback.JPG
    29.3 KB · Views: 288
  • mefront2.JPG
    mefront2.JPG
    33.2 KB · Views: 299
Id say your back is your major strong point here. You have great potential for putting on some major mass man! Keep up the hard work!
 
Inarius said:
show off....
btw...
my log is better. I have pics of chicks. not just dudes.
Click to expand...

You know you took those pics for him bahaha :nutkick:
 
I have a question: does psychological mindset affect lifting performance? i.e. does being sad or mad or happy have any effect on how well you perform in the gym?
 
Abso-fucking-lutely bro! Thats why some people listen to music that causes rage! such as metal! I go the gym listening to something that gets my blood boiling. Maybe even think about something that makes me very mad! And I take out all that rage on the weights! Its very therapeutic! Now if you are down on yourself or sad it could fkuck up your workout big time. If you are hungover - well forget about it. But yeah most lifters psych themselves up and just fill themselves with rage and aggression to get more out their workout. What kind of music you into? please say metal
 
when I'm seriously lifting, I just put my headphones on and go handle business! even if I'm lifting with someone, I put my headphones on during my sets. music is my favorite supplement!!!
 
IMO the most important supplement!
 
sometimes listening to music makes me sick if im pushing really hard. I gotta take the head phones off sometimes
 
I think you are the first person Ive ever heard that from :eek:
 
Lift log

Mon 9/29/08
Upper Body
----------
Wide grip bench:
Bar x 15
115 x 10
135 x 10
155 x 5
160 x 3
160 x 2

Pushups:
No weight x 20
35 lbs x 7
35 lbs x 8

Rev DB Flies:
12.5 x 12
15 x 10
17.5 x 10
20 x 11

One arm tricep pulldowns
20 x 12 --> after 6 reps, alternate grip
20 x 10 --> after 5 reps, alternate grip
17.5 x 10 --> after 5 reps, alternate grip

Low cable rows:
70 x 8
100 x 8
120 x 8

Pec Flies:
4 sets of 8
 
i dont think i've ever had that problem...

just outta curiosity, what your favorite kind of music to listen to while moving some weight?
 
Fast fast metal with chaotic screaming! just my taste in music. But the workout looks good man! And weighted pushups ftw buddy! Thats what I like to see!
 
Lift log

Wednesday 10/1
Lower Body
----------
Squat:
Bar x 15
135 x 10
185 x 5
185 x 5

Dead Lift:
Bar x 15
135 x 5
185 x 5
225 x 3
225 x 3

Leg Curls:
75 x 10
90 x 10
105 x 10

Rough day. Legs felt terrible.
 
Do you guys train together?

Nice workout man! Keep it up!
 
metroba said:
Do you guys train together?

Nice workout man! Keep it up!
Click to expand...

yeah we do...
Here's an update for Ryan...
He ate some bad seafood on friday night and hasnt been feeling well all weekend. We'll be lifting and playing football tomorrow so Ill be sure he gets an update here as soon as possible.
 
heyya yea. seafood food poisoning from a place that is apparently run by high school dropouts who don't really care what kind of food they serve...i'll spare the details but i will say that it was NOT a fun night from about 3 until 8, and the next day was equally uncomfortable.
 
so I was looking at the pics i posted, and decided that i want to develop my lower chest some...a lot. so i'm thinking, just off the top of my head, that decline bench would do the trick pretty well. any other workouts to build/define the lower chest?
 
orbitron3000 said:
so I was looking at the pics i posted, and decided that i want to develop my lower chest some...a lot. so i'm thinking, just off the top of my head, that decline bench would do the trick pretty well. any other workouts to build/define the lower chest?
Click to expand...

decline flies
 
Lift log

Sun 10/5/08
Upper Body
----------
Rack Press:
Bar x 15
115 x 10
155 x 5
175 x 3 (assisted)
155 x 5 (assisted)
135 x 5 (unassisted)

DB Press:
45 x 15
45 x 12
45 x 10
45 x 10

Low cable Rows:
70 x 10
100 x 8
120 x 8
140 x 8

Scarecrows:
5 (each arm) x 10
7.5 x 7
10 x 5

Shrugs
Bar x 15
135 x 10
185 x 8
185 x 7
 
Agree Decline bench and flys would focus more on lower chest.
 
Lift log

Friday 10/10/08
Upper Body
----------
Flat Bench
Bar x 20
115 x 10
135 x 8
135 x 6
115 x 10

Arnold Press
25 x 15
30 x 10
30 x 8
30 x 6

Seated Cable Row
70 x 10
85 x 8
100 x 8
120 x 5
140 x 4

Decline Bench
Bar x 15
95 x 10
115 x 10
135 x 6
135 x 5

Tri Pulldowns Superset with Cable Curls
57.5 x 3 | 57.5 x 3
57.5 x 3 | 57.5 x 3
57.5 x 3 | 57.5 x 3
50 x 5 | 50 x 5
50 x 5 | 50 x 5
50 x 5 | 50 x 5
42.5 x 7 | 42.5 x 5
42.5 x 7 | 42.5 x 5
42.5 x 7 | 42.5 x 5
35 x 9 | 35 x 7
35 x 9 | 35 x 7
35 x 9 | 35 x 7

decline felt great. i could feel my chest being worked during after a little after the lift. after doing the arm supersets, my arms felt really pumped. good lift today.
 
food poisoning and extreme lack of motivation'll kill ya. felt good to get my skinny arse back in the gym and move some weights.
 
metroba said:
Abso-fucking-lutely bro! Thats why some people listen to music that causes rage! such as metal! I go the gym listening to something that gets my blood boiling. Maybe even think about something that makes me very mad! And I take out all that rage on the weights! Its very therapeutic! Now if you are down on yourself or sad it could fkuck up your workout big time. If you are hungover - well forget about it. But yeah most lifters psych themselves up and just fill themselves with rage and aggression to get more out their workout. What kind of music you into? please say metal
Click to expand...

N.W.A. tech9 T.I. and alot of dancehall bennie sean paul cell amd all that
yeah swhat get me going
 
Glad to see hittn the weights again bro. Keep at it! Looks like your making progress!
 
inarius and i are starting linear periodization today. f-in pumped for it. we're doing a ten week program that is shaved from a 12 or 14 week for bench, dead lift, and squat. goal is to add about 20 pounds to max bench. so i should be up around 185-190 by xmas. i think that the major problem for me will be forcing myself to keep up with eating enough calories during the day. so, what are your favorite snack foods to eat between meals? personal fav of mine is peanuts (specifically cashews) and 2% milk. and i've found that the more water i drink, i.e. the more hydrated i am, the more i can eat. you guys find that to be true too?
 
cool interested to hear more about it
 
Lift log

Monday 10/13/08
Legs
----
Squat
Bar x 10
95 x 10
115 x 10
135 x 10
155 x 10
155 x 10

Leg Press
200 x 10
200 x 10
160 x 12
160 x 12

Leg Curls
60 x 10
60 x 10
48 x 12
48 x 12

Leg Extensions
105 x 10
105 x 10
90 x 12
90 x 12


wow this was a really really good workout. so good that walking home was a small challenge. first day of linear periodization for legs.
 
didnt get the email confirmation for some reason:think:

Lookin good man! Keep hittn those weights hard!
 
new workout means new log

here's the link:

Invalid Link Removed

included with the new log are new pictures for the start of linear periodization, and the end of this Max Effort
 
You must log in or register to reply here.
Back
Top