T Nation

Bealedozers New Log

Ok so I quit posting in my other log simply because I lost track of time and the fact that I am really not a true powerlifter and it was in the strength sports section.

Hopefully this one will stick.

2/20/08

Deadlifts, no straps, (first time with right hand under)

140x3
230x3
320x5
370x1
410x1
430x1

pull-ups/chin ups
mex6
mex10
mex8

snatch grip deadlifts

230x3
250x3
270x3
310x1

power cleans (havent done this for a year)

140x3
190x3
230x0(miss)
230x0(miss again.)
230x0(miss yet again)
230x1(got it! finally)

incline sit ups

1x50
1x25
1x15

-super setted with-

ab machine

35lbs.x25
35x15
35x12

ok…so the whole sticking to the log thing didnt last too long lol.

but im coming back. after all keeping a log is important so here we go.

fyi im 19 about 220 pounds about 18% bodyfat been lifting around 5 years. Im also an athlete. My lifting goals vary. Im going to make my mind on that eventually.

today.

Squat

140x10
230x3
280x3
300x3
320x5

leg press
495x15
495x15
495x15

standing calf raise

180x20
180x12
180x8

back raisses with 10 pound medicine ball

25
20
20

seated calf rasies 2 plates 3 sets to failure.

low (12"?) box squats

140x3
230x1
250x1
280x1

march 8

conjugated abs into my routine (did a set of crunches or leg lifts after every set)

Seated dumbbell overhead press

50’sX10
70’sX10
80’sX12
95’sX7 (PR)
80’sX10

Seated smith press

140x15
185x6
185x6

cable rear delt cross-overs
20x15
30x10
30x10

shoulder pre-hab raises (not sure of real name)

10sx10
10sx10
10sx10

side lateral raises

20’sx15
20’s12

so sunday i did arms. I dont remember the exact workout on acount of working out with my dad who does some crazy arm routines.

I DO remember I PR’s on tricep extentions 100 pound dumbellx20 reps.

My triceps are sore but my biceps are not.

as always.

[quote]bealedozer wrote:
march 8

conjugated abs into my routine (did a set of crunches or leg lifts after every set)

Seated dumbbell overhead press

50’sX10
70’sX10
80’sX12
95’sX7 (PR)
80’sX10

Seated smith press

140x15
185x6
185x6

cable rear delt cross-overs
20x15
30x10
30x10

shoulder pre-hab raises (not sure of real name)

10sx10
10sx10
10sx10

side lateral raises

20’sx15
20’s12

[/quote]

What happened to your shoulder?

Nice shoulder presses.

What sport do you play?

i ripped it wrestling.

I wrestle for mercer university.

I do MMA in my spare time and i MIGHT take up power lifting.

I decided to add an additional day for chest each week until my bench starts to go up again as its ben real stagnent.

touch press (bench press with a pause)

135x15
225x5
275x3
295x2
315x1
225x12

flat dumbell bench

80sx15
90sx10
100sx4

incline dumbell press

70sx10
70sx12
70sx16

rear delt cable flys

30x10
30x10
30x10

dips

mex10
mex15
mex20

closed grip benchpress
135x15

light ab work at the end for the hell of it.

OK…i havent posted shit…again. One more again. lol.

3/24 arms.

A1 straight bar curls

75x15
85x12
95x8
115x6
125x4

A2 ss with skull crushers

110 pounds by 5 sets of 6-10

B1 standing db curls

40sx8
45sx8
50sx8

B2 rope tricep extentions

50x15
100x15
100x15

C1 bicep preacher curl machine

120x10
120x10
120x10

C2 tricep machine…only way to describe it

100x15
100x15
100x15

abs.

D reverse curls

70x10
70x10

3/26/08

Back.

Neutral grip pull downs

160x15
170x12
180x10
200x8

t-bar row

2 platesx15
2 platesx12
3 platesx10
3 platesx10

cable reverse flies

30x15
30x15
30x15

back extentions

3 sets dry of 15

abs.

3 sets of 30 hanging leg raises (10 side 10 front 10 side) super setted with cable crunches with 120 pounds for 3 sets of 15.

nice. felt good today. ate clean. maybe not enough protien but good otherwise.

3/27/08

military press

100x10
140x10
150x8
160x6
180x3

dumbell side laterals

20x15
25x15
30x12

Seated dumbell press (ss) cable upright rows

60sx10 100x10
60sx10 100x10
60sx10 100x10

quick today. i got impatient and went to workout before i had to leave for school today. which casued a time restraint.

Food was good until dinner. had some mexican i shouldnt have eaten. other then that really good day eating.

[quote]bealedozer wrote:
Ok so I quit posting in my other log simply because I lost track of time and the fact that I am really not a true powerlifter and it was in the strength sports section.

Hopefully this one will stick.

2/20/08

Deadlifts, no straps, (first time with right hand under)

140x3
230x3
320x5
370x1
410x1
430x1

pull-ups/chin ups
mex6
mex10
mex8

snatch grip deadlifts

230x3
250x3
270x3
310x1

power cleans (havent done this for a year)

140x3
190x3
230x0(miss)
230x0(miss again.)
230x0(miss yet again)
230x1(got it! finally)

incline sit ups

1x50
1x25
1x15

-super setted with-

ab machine

35lbs.x25
35x15
35x12[/quote]

I can’t imagine how sore your back must be after two deadlift variations and powercleans. Why do you do power cleans? Why not hang cleans, or off blocks? I say this becuase of all pulling your getting from the deadlifts.

otherwise…keep up the good work

[quote]wicked08 wrote:
bealedozer wrote:
Ok so I quit posting in my other log simply because I lost track of time and the fact that I am really not a true powerlifter and it was in the strength sports section.

Hopefully this one will stick.

2/20/08

Deadlifts, no straps, (first time with right hand under)

140x3
230x3
320x5
370x1
410x1
430x1

pull-ups/chin ups
mex6
mex10
mex8

snatch grip deadlifts

230x3
250x3
270x3
310x1

power cleans (havent done this for a year)

140x3
190x3
230x0(miss)
230x0(miss again.)
230x0(miss yet again)
230x1(got it! finally)

incline sit ups

1x50
1x25
1x15

-super setted with-

ab machine

35lbs.x25
35x15
35x12

I can’t imagine how sore your back must be after two deadlift variations and powercleans. Why do you do power cleans? Why not hang cleans, or off blocks? I say this becuase of all pulling your getting from the deadlifts.

otherwise…keep up the good work[/quote]

i hadnt done it in a long while. And really felt like it.

3/28

bodybuilder squats. normal stance.

50x10
140x10
230x10
230x10
250x10
250x10
260x10

leg press

8 platesx15
10 platesx15
10 platesx15

romanian dumbell deadlift

40sx15
40sx15
40sx15
60x15

leg ext.

100x10
100x10
100x10

3/31/08

dumbell benchpress

60sx10
70sx10
80sx10
85sx10
85sx10
85sx10

incline barbell press (controlled)

135x10
135x10
135x10
135x15
135x12

cable cross overs

20x15
30x15
40x15
40x15
40x15

high standing cable flys (chin level)

40x8
30x10
30x10

light ab work.

april 1 2008

arm day…honestly it was so hectic i cant remember what i did but i did PR on dumbbell triceps extensions with a 130 for 8 reps.

peace

april 2

abs…

it sucked.

thats all. haha.

april 15

chest

dumbell bench press

60sx10
90sx10
90sx10
90sx10

incline dumbell press

70sx10
70sx10
70sx10
70sx10
75sx10
75sx10

cable cross overs

40x20
50x15
50x12

crunches 2 sets of 50 under controle.

notes

so im weighing in around 225 pretty consistantly. not sure of my bf but id say 20-22 is a good guess.

im trying to pack on a lot more muscle. like when i hit around 240 I think i’ll cut. maybe i’ll bulk all summer and then cut up for the new school year. Im still young it would be nice to have abs in college and attract some women. lol.

april 16 i think

barbell curls

80x12
105x12
80x12

SS with

skull crushers

110x8
110x6
110x6

hammer curls

50sx8
55sx8

tricep dumbell seated behind the head extentions

100x15
100x15
100x15+5 forced reps.

tricep cable pushdowns

120x15
120x15
120x15+5forced reps

machine preacher curl

110x12
110x10
110x10

SS with

tricep extention machine

80x15
100x12
100x10

notes. I hadnt had an honest arm workout in a while so it was pretty ruff on me.

April 17th

200 rep challenge

completed in 27 minutes.