WORKOUT LOGS.

Discussion in 'Health & Fitness' started by Sin Skywalker, Jul 5, 2013.

  1. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060
    my squat and dead lifts are feeling ALOT stronger, 305 DL felt light as hell, my squat got a lot better too. Im feeling great my only downfall is I dont have no energy to do conditioning lol, this workouts take a toll on me, i feel drained, all i want to do is eat loads of food and sleep 12 hours. i wake up at 5:30am to go work out so it sucks, logging my workouts and keeping a program has made me look forward the next day, knowing me i would of quit by now if i wasent logging and doing whatever, thank u again.

    everyday i feel sore as hell man lol, those sumo DLs MURDER my hamstrings and glutes and so does the box squats, my hammies stay sore lol.

    the FFE Reverse Lunge are surprisingly not bad at all, i dread lunges but they feel good, im going to up the weight on the DBs.

    so what happens when the 4th week is done?
    • +Rep +Rep x 1
    test
  2. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    i can write you a new block of exercises working around the 4 main lifts, but generally if you're looking to get large, you won't have to deviate from this plan as each month your weights will get heavier and heavier. you'll hit 400 DL by the end of august.

    of course, the repetition can and most likely will get boring. it's all about the individual though and if you're determined you'll get after it no matter what. it's good to hear how motivated you are because that keeps the drive high and makes writing workouts that much better in my opinion.

    you have 2 weeks left i think, right? next week is max and the week after is de-load?

    i'll write you next auxillary workouts to supplement your heavy main lifts and you'll keep the same format but we'll work on keeping your body moving so you're not just a swollen robot. after 2-3 months you should have a good idea of movements you're comfortable with and you can eventually move on and say "today i'm gonna combine this this and that" so it's not all the same. you let me know when or if you get bored at this time and i'll switch shit up. maybe one month we'll focus on one main lift a week.
    • +Rep +Rep x 1
    test
  3. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060

    Yea got
    Two weeks left, the 5 sets do get to me lol that shit another level compared to 3 but I like them a lot cause it making me mentally stronger to exceed what I normally did and making me uncomfortable and the challenge to overcome it

    I like that its not isolated workouts and/or dumb ass machines
    All the workouts u giving me works
    More than one muscle group and are to push u and not make u a lazy lifter

    If u can look out when ever u have the free time In the next two weeks that would be greatly appreciated my only issue is that the workouts have to revolve around what LA Fitness has I see u do battle ropes sled pushing KB workouts
    Which my gym don't have


    What is more difficult for u, when u in BB or powerlifting mode???
    • +Rep +Rep x 1
    test
  4. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060
    And it's crazy how all the workouts in the plan basically connects the dots with each other too

    Every workout really has a purpose one way or another its
    Not like its out the ass
    • +Rep +Rep x 1
    test
  5. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    BB is more difficult in that it exhausts me. you're not working to failure, but to 2 or 3 reps before failure. heart rate is high. technique is key, but explosiveness is necessary. it's all about slow then BOOM explosion. but then there are the controlled down and controlled up to really target every single fiber.

    powerlifting is just more meathead shit and you bang out reps until you can't anymore and go heavier and heavier. putting on muscle is no challenge for me. leaning is always my problem. so while i don't write them here, every night i do some type of sprint workout whether it's sprints, burpees, HIIT, sled pushes, etc. so morning lift, night sprints. that shit is killer.

    powerlifting i felt the same way you do. at the end there's no fuckin way i'm doin cardio. and really, the only cardio that i would implement would be heavy heavy sled pulls and pushes. one leg day to fuck around i was pulling 1,200lbs easy (10 plates + sled + 4 guys on the sled). while that's all good, i don't really need that now. in december after i've hit 180-185 and am cut the fuck up, i'm gonna start heavy lifting again following a similar routine as what i wrote for you, which is what my program was when i started this year.

    definitely better using freeweights than machines. fuck machines. they won't target like you can target with freeweights. and yeah, each movement supplements the other. no wasted lifts. you see people doing curls and shit just to do curls. walk and talk and waste time and movements. these workouts you're doing you can't do that shit or your muscles will tighten and that's the end of your day. definitely pushes your will power to the limit. halfway in you want to quit but then you realize you're the only one that suffers if you do, and your mind is stronger than your body so you push through that negative shit and at the end you're dead, but you know you didn't quit.
    • +Rep +Rep x 1
    test
  6. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    TODAY:

    BB Push Press - 3x3 - 2, 0, 1, 1 - 95, 115, 135

    BB Deadlift from blocks (mid-shin) - 3x5 - 2, 1, 1, 1 - 225, 275, 315

    1a) Chin-ups - 3x5 - 2, 1, 1, 1 - BW
    1b) DB Neutral Grip Bench - 3x8 - 3,0,1,1 - 50, 57, 62
    1c) Band Pull-Aparts - 3x20 - red band

    2a) Farmer Walks - 3xD&B - fast - 90lb log in each hand
    2b) Band Face Pulls - 3x20 - 2, 1, 1, 1 - black band

    3a) Band Hammer Curls - 3x20 - 2,1,1,1 - Purple band
    3b) Band Pushdowns - 3x20 - 2,1,1,1 - Black band

    Sprints - 10x30yds
    • +Rep +Rep x 1
    test
  7. Sin Skywalker

    Sin Skywalker #184 Gladiator.

    Joined:
    Dec 8, 1999
    Messages:
    15,226
    Headed to the gym in about an hour.
    test
  8. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060

    what's the difference between DLing start mid-shin and the floor ?

    what bands are u using for your other workouts??
    test
  9. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060
    the extra weight i added on to myself made pull/chinups and dips very difficult, i gained bout 30 pounds from not working out n being a fat ass that my body isnt used to so BW workouts seem to kick my ass more than usual. i was able to gun on the dips when i weighted less now i struggle to do 10 LMAO


    Aug 2
    Standing OHP
    70% 105 3
    80% 125 3
    90% 135 3, 3

    7 pull ups

    Explosive military press
    95 x 10
    4 pull ups
    95 x 10
    3 pull ups
    95 x 10
    4 pull ups

    Dips
    3 chin ups
    8 dips
    5 chin ups
    5 dips
    3 chin ups
    5 dips
    5 chin ups
    6 dips
    3 chin ups
    3 dips

    Chest Supported Row
    90 x 15
    45 x 20
    90 x 10
    115 x 5
    135 x 1
    90 x 6

    SA DB Push Press
    50 DB x 10 ea
    50 DB x 10 ea
    35 DB x 20 ea

    Chest supported Reverse flys / alternating curls
    10lb x 10
    40db x 10 ea
    10lb x 10
    40db x 10 ea
    10lb x 10
    40db x 10 ea

    BB Incline
    135 x 10
    155 x 8
    175 x 5
    test
  10. Sin Skywalker

    Sin Skywalker #184 Gladiator.

    Joined:
    Dec 8, 1999
    Messages:
    15,226
    @zyclon B gas - why didn't you jump in the fitness comp. bro?
    test
  11. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    When you DL from a raised position, you focus on form and technique to make your real DL stronger. You don't have as much area to cover and therefore can pull more and focus on exploding your hips.

    I'll start posting the band colors for my workouts. Usually purple or black but red for pull-aparts is a must.
    test
  12. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    When I did this workout I was heavier too and pull-ups were always the worst. Dips never really had a problem but scapular retraction is fuckin harddd! Your lifts look good man. Push press is really fuckin hard when you can't bend your legs, eh? That shit burns!
    test
  13. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    I always find out too late. I would've won this one I guarantee, but it's fine because I'm not competing against anyone but myself right now for my comp in november, so honestly if I did the challenge, I might not have gone as hard or sustained because it's only 6 weeks and then what? Wait for the next? I'm down 25lbs in 2 months but I've done it properly and maintainable. By September/October I should be 185 and ripped. I'll throw up a before and after pic when I get there.
    • +Rep +Rep x 1
    test
  14. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060
    Thanks a lot for the boost, I feel my dips lack because of my shoulders which I dislocated a grip of times. I never done proper physical therapy and dips put a strain on my shoulder, I was able to go thru with it when I weighed less but now since I added unessary weight it's harder and probably more strain on em

    Where u buy these bands from???


    test
  15. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    http://www.performbetter.com/webapp...00358_1000352_1000281_ProductDisplayErrorView

    get a red, black, purple and green and you should be fine. use the green band on dips until you get better then drop down to purple, etc. that'll greatly reduce the strain on your shoulders not only for dips, but assist in pull-ups, chin-ups, etc.

    also, you can take them anywhere when you're on vacation or whatever and do awesome resistance exercises wherever you go.
    test
  16. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    Today:

    TRX Fallouts - 4x8 - 2, 1, 1,1

    DB Seated Box Jumps - 4x4 - 2, 0, 1, 1 - 40lbs DB's

    BB Squat - 4x8 - 3, 0, 1, 1 - 185, 225, 225, 225

    1a) BB Sumo DL - 4x8 - 2, 1, 1, 1 - 225x4
    1b) DB Reverse Lunge - 4x8ea - 2, 1, 1, 1 - 40lbs

    2a) BB Front Squat - 4x8 - 2, 1, 1, 1 - 95x4
    2b) DB Sissy Partial RDL - 4x8 - 1, 0, 1, 1 - 62x4
    2c) KB Walking Lunges - 4x8ea - 1, 0, 1, 1 - 16kg KBx4

    Heavy Sled Push - 4x4D&B - 103lb sled + 135lb

    10x10 KB Swings - 42kg KBx10

    Prowler Pushes tonight - 30 D&B w/ 30lbs added
    • +Rep +Rep x 1
    test
  17. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060
    Squat
    70% 175- 3
    80% 205- 3
    90% 225- 3, 3

    explosive Box Squat
    205- 5
    175- 8
    155- 10

    BB Good Mornings
    85x 10
    105x 10
    65x 10
    65x 10

    Front Squat Heel Raised
    95x 10
    115x 10
    135x 10
    155x 5

    Low Row-Bulgarian Split Squat
    120x10 / BW- 10each
    140x10 / BW- 10each
    160x8 / BW- 10each
    180x5 / BW- 10each

    DB Goblet Squat / BB Incline Wide Grip
    135x10 / 80DBx10
    135x10 / 80DBx10
    135x10 / 80DBx10
    135x10 / 80DBx10
    • +Rep +Rep x 1
    test
  18. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060
    those Fallouts look dopee, never seen that before.

    DB box jumps look RAwww too,would love to try that out

    BB sumo DL is hard as hell man,


    ima try those DB seated box jumps and fall outs this week
    • +Rep +Rep x 1
    test
  19. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    go for it. fall outs are rough on the core but so good, especially slow out, hold, back in.

    seated jump squats are hard too. 2 seconds down, sit a second, up, land, back down. low box too so you get ass to grass.

    sumo DL way easier than regular, imo.
    • +Rep +Rep x 1
    test
  20. yayo

    yayo Polar Bear LaFlare

    Joined:
    Feb 11, 2001
    Messages:
    63,060
    thats crazy sumo DL alot harder for me than regular.

    what u use to raise your heel when you do front squats? i been using 10lb plates, is there any reason to stand on bigger weight??
    test

Share This Page

Users Viewing Thread (Users: 0, Guests: 0)