T Nation

All Eyez On Me

It’s been a long time coming, but I decided to post a log on here. I don’t know how to make shit bold or underline anything, will someone help me out? Anyways, here goes:

-11/15/10 ME Squats-
warmup
-Parallel Box squat with choked greens-
barx3
135x3
225x3
245x3
275x3
315x3x2
335x1x2
365x1
-ATG narrow squats-
225x5
275x5
315x5
365x5
315x15x2
225x20x2
-Ghetto GHR on pulldown machine-
10x3(first two of each set required no hands at bottom)
-Abs-
20x3
-20 min- 3.3@14% incline on tread-

ex) [x]text here[/x]

x = b for bold
x = u for underline

Looking forward to checking out your log.

Pac lyrics IN the title?

This BETTER BE BAD ASS

11/17/10 ME Upper

Pretty good day today. I had surgery on my shoulder in February and my goal has been 315 close-grip bench since I’ve been able to bench again…Got it today and finished up.

CG Bench(approx. 1" from smooth)
135x10x2
185x5
225x5
245x5
265x3
275x3
295x1
315x1 post-op PR

Pullups-DOH thumbless
bwx10x4

DB Incline
80x10x4

Cable Row/Scarecrow superset
145x12,170x12x3/ 10x10x4

BB Shrugs w/ hook grip
225x20x2
315x10x3

BB Curls
65x15
75x12
85x10
95x10

Neck
70 front, 100 back

Cardio
20 min on tread- 3.4@12%

[quote]theuofh wrote:
ex) [x]text here[/x]

x = b for bold
x = u for underline

Looking forward to checking out your log.[/quote]

Thanks man! Hopefully my weakness isn’t too boring.

11/19/10 DE Lower

Really good today today. Still at 210, but strength is improving so I won’t complain! Trying to prepare for the spring rugby season, so I’m phasing in more conditioning. I’d like to cut the cardio to get my weight up. But, I felt fast as hell sprinting and it’s all worth it to jack some motherfuckers up.

warmup
Clean and Jerk
135x1x3
155x1x2
185x1x3
205x1x3
225x0,1 ugly, but PR

Parallel Box Speed Squats w/greens
135x2x2 (30 sec or less between all sets)
185x2x2
205x2x4
225x2x2

Ghetto GHR’s on pulldown machine
bwx10x3 (4/2/2 without hands, PR)

Abs
20x3

Sprint Intervals
walk 50yds, jog 50yds, sprint 50yds x10 (continuous)

I just realized I did not state my purpose for training yet. I play rugby at the University of Alabama and I’m coming off of shoulder surgery. If my shoulder holds up, I plan on playing rugby until I cannot play anymore. I hope to end up getting paid to play somewhere, even if it’s just semi-pro.

It’s about time you put a log up somewhere that I’ll actually go through the trouble of looking for. Can’t wait to read along.

[quote]TylerPK4L wrote:
It’s about time you put a log up somewhere that I’ll actually go through the trouble of looking for. Can’t wait to read along.[/quote]

Gee, thanks Tyler haha

11/21/10 RE Upper

Good day today, especially considering last night. Partied pretty hard at a sorority formal and didn’t eat anything from about 8pm last night until noon today. Regardless, put good work in.

CG Bench
barx20
135x10
185x15x2
205x15x2

Pullups/Scarecrows superset
bwx12x4/10x12x4

Lat Raises
25x12x4

BB Shrugs(DOH)/BB Curls superset
315x10x2,225x20/85x10x3

Neck
70 front/100 back

1 mile run
took it a little easy, approx 6:30 pace

11/22/10 DE Lower

Switched up the week so that I would be doing deadlifts immediately before my feast so that I cruise into my deload week nice and fat. Also did squats to a box about 2 inches below parallel…HOLY SHIT. I will be doing those from now on because they kicked my ass.

Speed Squats w/greens to low box
barx3x2
135x2
155x2x2
185sx2x5
205x2x2
225x1x2
remove bands
225x10x2
275x10x2

Ghetto GHR
10x2 (4,2 no hands)

Abs
20x2

Sprint Intervals
8 sets…did not feel fast today :frowning:

Just thought I’d share some lifting music…This song puts me in full-on beast mode, probably because it has to do with ritual sacrifice. I literally feel like hurting things when I listen to this.

11/24/10 ME Upper

Productive session. I finally found the perfect form and setup for my bench, which has got me psyched out of my mind! Nothing but PRs to come from here. Left some in the tank on accessories because I plan on pulling heavy tommorrow.

Flat Bench against doubled minis
barx5
135x5
155x1x2
185x1
205x1
225x1x2
245x1x2
185x3x6(AWESOME SETUP)

DB Incline
80sx12,10,10

Pullups/Scarecrows superset
bwx12x3/10x10x3

BB Shrugs, snatch grip
225x20x3

BB Curls
75x10x3

Neck
70/100

Cardio
20 mins treadmill- 3.2@12 incline

What in the world is box squats with choked greens??? lol sounds like mixing weights and veggies!! Anyways nice log :slight_smile: Looks like the shoulder is coming along nicely!!

[quote]coyotegal wrote:
What in the world is box squats with choked greens??? lol sounds like mixing weights and veggies!! Anyways nice log :slight_smile: Looks like the shoulder is coming along nicely!![/quote]

Haha It’s an exercise that you choose if you’re slightly masochistic! I can’t tell if you’re joking, but thanks for checking the log anyways :slight_smile:

Nope not joking! But I really was confused on the chocked greens part…example vid anywhere?
~cheers!

[quote]coyotegal wrote:
Nope not joking! But I really was confused on the chocked greens part…example vid anywhere?
~cheers![/quote]
http://www.youtube.com/watch?v=4Uou8dEXCuo

This is a good example, courtesy of Westside Barbell. There are several different colors with varying amounts of tension, green bands being one of them.

11/25/10 ME Lower on turkey day
Put in good work today. My pull still sucks, but is improving. Hit some good wide squats, as well. I’m thinking about alternating wide box squats with and without bands as my ME lift next cycle…Deload and new ink next week!

Reverse Band Deads, chocked green and neck level
up to 550x1x3 conventional (shitty)

Wide Stance Free Squats
135x5
225x10
315x10x5

CS Row
2 platesx10
2.5 platesx10x3

GHR
12x3

KB Swings
45kbx10right,10left,10both-4 sets

11/28/10 Deload RE Upper

I need a deload. Took it easy, left a few in the tank on all sets and used lighter weights.

Shoulder Prehab (I always forget to log this)
YTWL- 5lbx5x2, 7lbx5x2

DB Bench
warmup
70x10
85x10
90x10
95x10x2
70x25

Pullups/Scarecrow Superset
bwx12,12,12,10/10x10x3

Lat Raises
20x15x3

DB Shrug/Curl Superset
110x15x3/45x8x3

DB Extensions
35x10x3 with twist at top

Neck
70/100

Song of the Day