2.14.10
Dynamic Floor Press
175 x 2 x 10 sets, 3 grips used
Overhead Pin Press
Ramped up to 245 x 3
Leaning Dumbbell Lateral Raise
40 x 8, 8 LR
Wide-Chins
51 reps, 5 sets
Good DE day. The pull-ups at the end felt great. I banged out 20 reps pretty easily on the first set of wide grips, then just went until I got 50. Next time Iâ??ll shoot for 60. Pull-Ups, the squat for the upper body. Bodyweight was at 217 following the workout, a little lower than normal, but it usually is around 220. Here are some pics:
2.15.10
Back Squat
95 x 5
135 x 5
225 x 5
315 x 5
405 x 2
435 x 2
455 x 2
475 x 2 (PR)
315 x 20
Leg Press
5 plates each side x 20
6 plates each side x 20
Kettlebell Swings
50 lb x 20
70 lb x 20
Keg Bear Hug Lifts
136 lb x 6
175 lb x 6
Awesome squat day. 475 x 2 is a big PR for me since it shows Iâ??m getting used to heavier weights again. I know I have the strength to do more, I just need to get used to it. Really liked the keg bear hugs, now that I have kegs, it is a great addition to my training.
Kettlebell Series
40 lb
50 swings
20 snatches LR
60 lb
20 swings
6 snatches LR
12 swings
20 swings
Thats it. Just a little bit of KB action to keep conditioning up. Tomorrow is ME Bench, look for some interesting lifts…
2.17.10
Floor Press (warmup omitted)
225 x 2
275 x 2
305 x 2
Log Press (95 or 100 lb log, not sure)
145 x 6
200 x 6
220 x 5
Floor Barbell Triceps Extensions (25 lb plate)
95 x 6
115 x 10
135 x 8
Neutral Grip Chins
Bw x 15, 20
2 Chains x 10, 10
Bw x 20
Chain Push-Up Burnout
4 chains x 25
3 chains x 10
2 chains x 5
1 chain x 3
BW x 5
Super Thick Bar Curls (coke can diameter)
10 lb each side x 20
20 lb each side x 15
30 lb each side x 15, 15
Awesome upper body ME day. Did log press for the first time ever and thought that I did pretty well. 220 didnâ??t feel that heavy, but my form was shit. Loved using the chains for neutral chins and pushups. Friday is deadlift day and week 2 of Coan Phillipi Cycle.
2.19.10
Coan Deadlift Cycle Week 2
Deadlift
135 x 3, 225 x 3, 315 x 2, 405 x 2
485 x 2 (EASY)
Speed Deadlifts: 395 x 3, 3, 3, 3, 3, 3, 3, 3 (very easy, fast)
Circuit: 60-90 seconds between exercises
Stiff Legged Deadlifts: 225 x 8, 275 x 8, 295 x 8
Bent-Over Rows: 225 x 8, 275 x 8, 295 x 8
Reverse Grip Lat Pulldown: 200 x 8, 250 x 8, 260 x 8
Good Morning: 135 x 8, 185 x 8, 185 x 8
Dumbbell Shrugs (no straps)
100 x 20
115 x 20
130 x 20
E-Z Bar Curls
75 x 20
95 x 20
115 x 15
Today was an absolutely awesome workout. Even though I figured 485 would be really easy, it went up faster than anything in that range has. It felt like I could have gone way up today, but I have to stick with the cycle. The speed deads at 395 were amazing as well, and felt much much faster than 365 the previous week.
2.21.10
Close Grip Bench Press
95 x 10, 135 x 8, 185 x 5, 225 x 4, 245 x 4, 265 x 4, 275 x 4
A1) Dumbbell Alternating Curls: 50 x 8 LR, 60 x 8 LR
A2) Fat Bar Cable Curls: 100 x 15, 150 x15
B1) Barbell Nose Breakers: [95 x 8, 8]
B2) Thick Rope Press-Downs: [150 x 10, 10]
C1) 45 lb plate raise: [30, 30]
C2) Leaning Dumbbell Lateral Raise: [30 lb x 10 LR, 10 LR]
Am adding an arm day. It has worked well in the past, and Iâ??m gonna give it a try again. Since my focus on my Wednesday ME upper day will be with the overhead press, I will essentially do arms all today and put less focus on them on Wednesday. Good day though, close grip benches felt strong, didnâ??t go totally all out, but almost. This is only bench variation that doesnâ??t really hurt my shoulder so I will keep it. The subsequent arm sets were great, really hit some good weight and got a great arm pump.
2.22.10
Back Squat (deload/light day)
Worked up to 365 x 1
Leg Press
6 plates each side x 8
8 plates each side x 8
9 plates each side x 8
Dumbbell Lunges (no straps)
75 x 25 steps
90 x 25 steps
100 x 25 steps
Standing Calf Raises
230 x 15
280 x 10
Got under the bar today and it just felt heavy for some reason. From experience, this means I need to back off back squatting for a period of time so I took it really light. The highlight of the workout was the dumbbell lunges which I did without straps, making them a killer leg and grip exercise. Overall, even though I didnâ??t hit any PRâ??s, today was a solid leg day.
wanted to post a sample of my daily diet on training days. Usually, on training days, I like to take in at least 4,000 calories with usually it ending up being a 30/40/30 split between fat/carbs/protein. On days where I don’t train, I usually like to actually eat at/above/or a little below maintenance. This usually only happens on Tuesday and Thursday since I train Mon/Wed/Fri/Sun, and my cheat day is on Saturday where I actually tend to take in less than on training days, but it’s just not as quality.
Here’s today:
605 AM - 2.5 scoops protein, 1/2 cup blueberries, 1 cup quick oats, 16 ounces water
840 AM - 5 eggs, 1 cup oats, 3 orange slices
1035 AM - 2.5 scoops protein, 16 ounces skim milk
1230 PM - 10 ounces steak, 2 medium sweet potatoes
Peri Workout
60 min out - 3 scoops petra post workout blend from true protein
30 min out - 2 scoops petra post workout blend from true protein
720 PM - 12 ounces steak, 2 medium sweet potatoes
905 PM - 10 ounces steak, 2 medium sweet potatoes
1030 PM (within 30-60 min bedtime) - 2.5 scoops protein, 16 ounces skim milk
There it is. I’m not sure how many calories it is, but it fills me up and is so far working to pack on 2-3 lbs a week without visible fat gain. If anyone has any insight where I could maybe add calories, or take away and put elsewhere, please comment. I normally workout at 4:30 or 5 PM.
2.24.10
Log Press
Log x 5
145 x 2
195 x 2
230 x 1
250 x FAIL
195 x 10 (all consecutive)
Dumbbell Strict 1-Arm Press
45 x 12 LR
60 x 10 LR
70 x 6 LR
80 x 6 LR (PR)
Neutral Grip Chins
Bw x 12
45 x 8
70 x 6, 6, 6
Bw x 25
ME upper body today, was a good workout. Iâ??m still working on stabilization with the log press, that was my problem today. The weight wasnâ??t an issue, I just wasnâ??t able to stabilize it. 195 x 10 felt really good though. Chins were good too.
2.26.10
Coan Cycle, Week 3
Deadlift
135 x 2, 225 x 2, 315 x 2, 425 x 2
515 x 2 (very easy) dead stop reps
425 x 3, 3, 3, 3, 3, 3 (speed reps, 6 sets)
16 inch Axle Deadlifts In Rack
225 x 5, 315 x 5, 405 x 5
455 x 15 reps in 60 seconds (no straps)
Raging Bull (rickshaw shrugs)
200 x 20
400 x 20
500 x 20
Today was an awesome deadlift day. 515 x 2 was extremely easy, the first one naturally was a little harder than the second, but the second one felt great and I probably could have banged out 5-7 dead stop reps with that. Really liked doing the axle deads as an accessory movement.455 x 15 was great, could have done more, but the 60 second limit was up. Raging bull was good, I am trying to hit those traps a little harder.
2.28.10
Close Grip Bench Press (5/3/1)
Warmup
250 x 12 pr
Hammer Strength BTN
45 + 25 each side x 8
2 x 45s each side x 8
2 x 45s + 10 each side x 5
2 x 45s + 25 each side x 5, 5
Kroc Rows
100 x 10 lr
120 x 12 lrÂ
170 x 20 lr (straps)
Giant Arm Set
Ez curl machine/dip machine/rope curls/rope pushdown
120 x 8/90 each side x 8/6 plate x 20/5 plate x 20
130 x 8/110 each side x 10/7 plate x 20/6 plate x 20
140 x 7/125 each side x 12/8 plate x 20/7 plate x 20
Today was an awesome close grip bench/upper body day. 12 at 250 is a big pr for me, my best besides that has been 250 x 8. Kroc rows felt awesome and there was def more in the tank. Had an awesome pump on my giant set.
3.1.10
Front Squats (5/3/1)
Worked up to 275 x 13 easy (PR)
Hack Squat
2 plates x 8
3 plates x 8
4 plates x 20
Walking Dumbbell Lunges
85 x 75 feet
Glute Ham Raise on lat pulldown
Bw x 10
25 lb x 5, burnout
HIIT bike sprints
3 intervals all out
Awesome lower body day. Higher reps than normal, I like to do that because I enjoy pain haha. The front squats felt amazing and this was the most controlled 275 ever felt, 15 was in reach. Was going to do a heavy 6 on hacks, but started with the 4 plates and said to myself let’s end it now haha. Overall, a good day.
3.3.10
Push Press
Worked up to 265 x 1 (not a true max)
205 x 10
Close Grip Incline Press
Worked up to 225 x 8
Arm Giant Sets
Barbell curls/rope pushdown
135 x 5/45 x 12 two times
155 x 4/65 x 10 two times
Tate Press/Plate front raise
40 x 8/45 x 20
50 x 8/45 x 20 two times
Landmine Press (like Viking press)
45 x 5, 70 x 3, 90 x 3 in a row
Today was a good push press day. 265 x 1 felt good, but I wasn’t super stable. 205 was very easy, but that’s to be expected. Trying to build up that upper body to endure the events.
3.4.10
Kettlebell Circuit (45 seconds between circuits) (35 lb bell)
2-Arm Swings x 15
Clean and Press x 10 LR
Snatch x 10 LR
5 circuits, 15 minutes work
Great extra workout. Was pretty much sucking wind by the end of it.
3.5.10
Coan cycle, week 4
Deadlift
545 x 2 (really easy)
455 x 3, 3, 3, 3, 3 (5 sets)
Chest supported row- worked up to 4 plates x 8
45 degrees back raise- worked up to 45 x 10
Reverse grip pulldown- worked up to stack x 8
Shrug machine
4 plates each side x 20
5 plates x 20
6 plates x 20
7 plates x 15
Awesome deadlift day today. 545 x 2 was light weight, no joke. I probably could have banged out 4-6 dead stop
Reps. My deadlift is beginning to feel great.
3.8.10
1 armed dumbbell snatch
30 x 3 lr, 70 x 2 lr, 100 x 2 lr
Giant Cambered Bar Squat (55 lb bar)
145 x 3, 235 x 3, 285 x 3, 325 x 2, 375 x 2, 415 x 2
435 x 2
Straight Bar Good Morning
135 x 12, 185 x 8, 225 x 8
Glute Ham Raise
BW x 12, 12, 12
Reverse Hyper
20 x 10, 50 x 10
Today was an awesome ME lower body day. Really liked the cambered bar squats and 425 felt a lot easier than I thought. I didn’t think I would get that much. All else felt good. The snatches were explosive and I probably could have worked up to 120s or 130s but I haven’t done them in a while and didn’t want to hurt myself. Great overall day and was in and out of the gym in about 50 minutes.
3.9.10
Axle Clean
Worked up to 245 x 1
Missed 265 x 1
Axle Press
Worked up to 230 x 6
Farmers Walk (50 feet)
225 x 2, 275 x 1
Chest Supported Rows
2 plates x 10, 3 plates x 10, 4 plates x 10
Barbell Curls/Rope Pushdowns
95 x 12/150 x 12
115 x 12/200 x 12
115 x 12/200 x 12
Pretty good upper body day. Trying to get used to the axle and cleaning it. Itâ??s tough.
i’m new posting here and i’m just going around checking out peoples logs. your training looks really solid. our lifts are similar (although it seems like you’ve got a little bit on me) are essentially the same body weight. this is definitely a log i’ll be watching.
3.11.10
Dynamic Box Squats (straight weight)
245 x 2 x 7
Stone Lifts (up to 55â??â??)
240 lb x 2, 2, 2
Glute-Ham Raise
BW x 12, 12
Reverse Hyper
50 x 12, 100 x 8, 12
Keg Bear Hug
175 x 4, 4
Pretty good dynamic lower day, first time ever doing stones and they sucked.
3.12.10
Standing Strict Press
Worked up to 205 x 4, just missed 5
Close Grip Bench Press
Worked up to 275 x 5
Axle Bentover Rows (double overhand, no straps)
135 x 8, 185 x 8, 205 x 8, 225 x 4 (grip failure) SS with Neutral chins x 20
Raging Bull (like a car deadlift, 13â??â?? off ground) did shrugs
400 x 10
500 x 10
600 x 10 + a few deadlifts for shits and giggles, they were easy
Preacher Curls/Reverse Incline Dumbbell Curls
75 x 5/30 x 12
95 x 5/30 x 12
30 x 12
Rolling Thunder Grip standing on 12 â??â?? blocks
50 x 2 LR, 75 x 2 LR, 100 x 2 LR, 125 x 2 LR, 150 x 1
Really awesome strict press/upper accessory day. Loved the raging bull, I might actually use that as a ME or repetition exercise on lower body day because it is exactly like a car deadlift or deadlift machine, and itâ??s not as high off the ground which makes it tougher. I probably could have gotten 600 for 10 reps on it. Never done the rolling thunder grip before, that was pretty awesome.
