September 21, 2004
Tempo
:mad: :mad: :mad: :mad:
The gym at the University has had all the free weights moved. I ordered a cab to go to this gym called Porkys which is supposed to be good and it never came. I have a bunch of shit to do today so I had to just say fuck it and do a tempo workout instead of my ME lower body today.
24 exercise machine bodybuilding circuit. Gay. :mad: :mad: :mad: :mad:
September 22, 2004
ME Lower
Rack pulls from ~an " above midshin, probably a few inches above what it would have been on the ground:
bara lot
1355
1855
2253
2752 speed singles
3151
3651
4051
475miss
475miss
4051
4051
4051
4051
The first miss was about halfway up my upper quad but I couldn’t lock it out despite straining for at least 7 seconds. Second one was a little lower. Crappy bar which I think may not have helped, it wasn’t slipping but it probably didn’t help, not sure if I would have made it with the regular bar but seems unlikely.
Accessories:
Rack pulls at same point: 66 @ 275 w/ other alternate grip than usual
Ultra wide grip pullthroughs: 415 supersetted w/:
3*10/each twists w/ 60 lb. db
Pretty good workout although the rack pulls were a bit disappointing. Hopefully momentum will carry me through on the floor DL two weeks from now but that seems to be the really major sticking point right now. I’m also gonna hit it hard with some 6s isos on LB days until then, they worked really well last cycle.
September 23, 2004
ME Upper Skinny Bastards
Barbell military press:
bar15
6510
95*5
Barbell push press:
953
1353
1653
1852 and miss third
These were very good. The thing is, the eccentric takes SOOOO much more out of me than the push press b/c it is essentially a VERY supramaximal eccentric military press. I’m going to find out if there’s a better way to lower it, if there was I’m sure I would have gotten the three. I’m estimating 1RM at ~215-225, which is really not that bad, especially since learning to split and then being able to jerk could mean more weight.
DB incline press w/ 60 lb.:
26 + 15 (fail on 6th)
Horizontal rows:
215 + 26 (diff weight)
Seated face pulls:
3*8 w/ very short rests
Skullcrushers:
4*30 reps w/ bar SLOW and controlled, probably betw. a minute 15 and a minute + 1/2 each set
Very happy with today’s workout.
September 24, 2004
OFF
September 25, 2004
I hate you Jean…so very very much.
September 26, 2004
Tempo
So angry yet again. Made the long hike over to the gym across the street only to find out it closes at 6 on weekends? 6? What kind of gym is this? Student gym = closed for pres debates so I couldn’t even do bodybuilding circuit in there so I did:
10*15 60 lb. unweildy box load onto bed w/ 20s rest as tempo. Basically 45s on/20s off.
I was going to do a DE lower/upper rep combo day.
September 27, 2004
DE lower
Medium wide stance box Squat at paralell:
bara lot
1358
1855
2255
275262 + 132 (VERY short rests in betw. sets, in the neighborhood of 20s and then around a minute after each megaset)
3151
3651
405miss
I decided to do a DE day today and then work up to a heavy squat single afterwardsThe sets felt good and it was TOUGH; good conditioning. They slowed down a bit towards the end but not too badly. The 2 singles were easy. 405 should have been as well but I really don’t have my box squat form down that well and I screwed up going down and had to be completely lifted off; it was almost a really bad situation. It was a stupid rep to take as well b/c I had to walk the bar back about 5 feet b/c it was one of those squat racks with all the lower racks that come out far and this was a very risky thing to do.
3*6s iso deadlift pulls @ each a little below midshin, right above knee, and halfway up the thigh. Did these instead of speed deads, this is actually a fairly high volume of isos since they were very h.i. I think (54s total). Around a minute rest betw. each rep.
Sumo dimel deads: 3*20 @ 135. This was another hip accessory mainly.
supersetted w/
pushup pos. planks using bar on smith machine w/ 95 for 2 sets and then b/c I could hold that too long 135 for 1 set
September 28, 2004
Skinny Bastards Upper
Bench:
bara lot
9510
1158
1355
1653
2053 MISS
I got the first two reps at 205 clean and then got a little bit of assistance on the third. I ALWAYS forget to tell people to not grab the bar until I say which pisses me off a little but whatever. Anyway, I’m pretty sure that I could have gotten it on a real grinder if I had said that but whatever. Next attempt in three weeks or so I’ll go for 225*3 to move up.
DB military:
4510, 26
Horizontal rows:
110, 212 (same weight)
Seated face pulls:
3*10 w/ short rests
DB Tate presses:
3*10 @ 40
This is a great improvement and I’m really beginning to think these are like the GHR/reverse hyper of upper body exercises.
Fat bar cable bicep curls:
3*10
Very good workout today.
September 29, 2004
OFF (it’s near impossible to get to the gym b/c the campus is a fortress w/ the pres debates) so I’ll just move this circuit to the end of the week
September 30, 2004
Upper Body Repetition
Incline w/ 95:
29, 9, 8 (last rep debatable)
Lat pulldown w/ medium grip:
15, 5 (oops, too heavy), 2*8 (heavier than first by little)
Bar military:
26 + 15.5 @ 95 (repetitions kill me)
Tricep pushdowns:
3*10
Took 3 hours for the total gym trip (gym is less than 1/2 mile away from my dorm) and workout took about 45 minutes b/c of all the barricades and shit I had to go around. I was tempted to hop the fence separating the campus from the side of the street where the gym is so I didn’t have to go via such a circuitous route but a policeman told me later I would have been shot down by snipers so it probably was a good idea that I didn’t.
October 1, 2004
Tempo
24 ex. bodybuilding circuit on machines (gym not restored yet)
October 2, 2004
Tempo
Just a racquetball game (or at least smashing the ball and running after it b/c we don’t know how to play). More gym troubles.
October 3, 2004
Tempo
With all the gym trouble I decided I’m just going to do a lot of low intensity work and taper for the Tuesday max dead attempt. It is the culmination of probably about 12+ weeks of training so it makes sense to taper at this point.
24 exercise bodybuilding circuit on machines again.
October 4, 2004
OFF, getting ready for the big day tomorrow.
October 5, 2004
ME Lower Body
Deads:
bar15
1358
1855
2253
2752 speed singles
3151
3651
4251
500*MISS
Alright, not too bad. The 425 was really fucking fast. The 500 only got about an inch off. However this is what 425 was like the first time I tried it, then I hit everything hard for two weeks and came back and got it and judging by how the workout went I really think that’ll happen this time. The only thing that worries me a bit is my shoulder felt sort of strained afterwards to the point that I worried for a few seconds that it had actually gotten hurt but then it was fine for the rest of the workout.
6*6s iso pulls against pins at floor position
Hypers: 3*6 w/ 125 lb. trap bar
Windmills: 3*10/each w/ 25 lb. db
Ultra wide cable pull throughs: 3*12
October 6, 2004
Upper Body ME skinny bastards
db military:
1510
3010
405
503
65*MISS
Complete shit. Tried to go for a 5 rep max on the 65 but couldn’t get the first rep. Granted this is maybe the second hardest one behind the fifth b/c there is no stretch reflex but it was still pretty sad I couldn’t get it. However, shoulders are beat to shit from yesterday so I think that was a big contributing factors.
Incline press db:
5512
659
Shoulders beat up, moved on.
Chest supported, feet off ground Horizontal rows:
11510
1356
1357
1603
Floor press:
13510
1852
165*6 (first two sets were VERY close grip, this was a little wider)
I’m shitty at that movement.
Face pulls:
110, 18, 1*10 (short rest betw. first two sets)
I’ve decided it’s a good idea to start rating workouts to spot trends. Today: 2/10 
October 7, 2004
Tempo
24 exercise BB circuit + 310 tricep pushdowns supersetted w/ 38 hypers w/ 15 kg. plate (I used about 50% of what I would use on these exercises if I were using them as auxillaries on high int days in this rep range). I like this setup.
October 8, 2004
Repetition Upper
Flat bench:
13519
1357
Tricep pressdowns:
412, 16
Skullcrushers w/ 70 lb.:
1*12
Lat pulldowns:
115, 112 (then added weight) 2*8
DB MC hammer curls:
2506/each cheating a lot
40*6/each cheating less
Workout modified today for shoulder’s sake. I think pushpressing is a no go until I get a log for the future (thinking back that seems to be the cause of why it’s aching this week).
October 9, 2004
DE Lower
Bench set at about " above paralell:
full squat bar25
13510
1858
2255
265122
3151
3651
4051
4551 (PR)
Cool. The speed sets were great and rest was VERY low, I gave about 40s after 8th set but most of the others were about 20s rest @ most. The singles all felt good. 455 went up without that much of a problem but I think that’s about the max I can go without a mono, walking out was much harder than the actual lift. But it’s definitely cool that that went up that easily because if I change from a box to free squat and I add in briefs that would probably give about as much as would be taken away by dropping the extra inch to paralell.
Cambered bar Stiff leg GM:
13512
1854*5
Good sets. Stiff leg is a lot harder. Pete LOVE camber bar.
Split squat w/ cambered bar:
185*10/each
Windmills supersetted w/ Ultra Wide pullthroughs:
48/each w/ 30 lb. db + 412
October 10, 2004
Tempo
2*(cuban press, teres minor rotation at side thing, 45 degree half lateral raise looking RC thing, and tate press) ~50% max for amount of reps (betw. 8 and 10)
Very sore today, I think it may have to do with ejecting instead of digesting dinner last night after 10 lowenbraus and 5 shots of bacardi select in a little more than two hours. The dorm sink had a bad night.
October 11, 2004
OFF
October 12, 2004
Upper body Max Effort
Decline bench:
bar30
958
1153
1353
1553
1753
205*2 (and missed third)
Bleh. AARGH!!! That sucks. Well I don’t know I haven’t done decline bench in like 2 years so maybe I’m just not used to the movement but I thought you were supposed to be able to do a fair amount more than you can on flat and this is less.
DB flat bench w/ 70:
7, 6, 4
Cable rows:
12, went up in weight:6, went up two more notches: 5, went down one: 6
I do seem to be improving very well on these so that’s good.
Face pulls:
215, 112
DB tate presses w/ 45:
3*8 (good improvement again, I love these)
Workout rating: 6/10
October 13, 2004
ME Lower
full squats w/ bar*25
Cambered bar Pin susp. GMs:
bar10
1355
1853
2251
2551
2951 (20 lb. PR)
325MISS
315MISS
This was annoying. I forgot to where my Chucks and was pushed forward in my crosstrainers so I was pushing off my calves when I had to strain. Otherwise I think I would have gotten the 325 since it did move the tiniest bit and if it completely lifts up the lifts good. Hammies and low back=still fried, what the fuck? The throwing up and subsequently not healing at all that night seemed to really have fucked me up for a while, not again , 12 drink limit unless its over more than 4 hours.
Accessories:
Didn’t do ham/lb accessory to let them recover.
Grip and trap: Snatch grip pulls (I only did beginning portion, i.e. jump shrugn w/ snatch grip b/c I forgot chalk as well ). These went fairly well but I couldn’t do the full lift because my hands kept slipping.
Ultra Wide pullthroughs: 4*10, a lot heavier than I’ve done them before. Need to do a little warmup if I haven’t done wide squatting in the workout but they felt good. Supersetted w/ 4 sets of cable crunches.
6/10
October 14, 2004
OFF b/c I have to make this week maintenance b/c of a complete inability to sleep at all all week, which is strange.
October 15, 2004
Tempo
24 ex. BB machine circuit
4*(tate presses & cuban presses) really light