Going for a Pro total at 220 Log

Training Logs
21

7/27

1.5 mile jog. Not as sore as I thought I’d be two days after a meet. Nice night out for a run, only 98 degrees.

22

Well fucking done my friend.

23

You’re a beast man.

24

Congrats on the total dude. Awesome stuff here. Assuming you keep updating this, I’ll be following.

25

Thanks guys, I should be more consistent in keeping this current. I read the forum pretty much daily as it is.

26

Just went into the gym and hit a bunch of pullups to get back into it today.

BWx15 wide grip
+25x15 medium grip
+25x15 medium grip
BWx10 wide grip
BWx10 palms facing in
BWx10 palms facing in

burnout set of curls
dog walk

27

Some light volume today to get the blood moving.

raw bench
225x10
225x10

incline DB press
80s x 10
80s x 10

lateral raises
25s x 10
25s x 10

pressdowns
2 sets of 12

shoulder rehab stuff
goofing around on the bball court

28

Hi Pidgeon,

Im theBird.
Nice pull-up work. I cant do more than 8 wide grip pull-ups at once.
You lift some heavy ass weight. Is that you in avatar pic?

tweet tweet

29

Thanks Bird. Yes, that’s me in the avatar pic.

I’ve found that the best way to get more pullups is by doing them more often. I’ve pretty much replaced pulldowns with weighted pullups.

30

light stuff again today

raw yoke bar box squats to below parallel
75x6
165x6
215x6
255x6
255x6
255x6

GHR
BWx12
50x12
50x12

3 set of 40 band abs
DB side bends
70x25

handling buddy at a meet

31

750m swimming, including some 25yd sprint intervals
dog walk

32

Start of an accumulation phase.

8/1/2011
raw bench (all different grips)
235x8
235x8
235x8
235x8
235x13

incline DBs
70s x 10
80s x 10
80s x 10

pulldowns
135x10
210x10
225x10
240x10

one-arm DB rows
70s x 10
100s x 10
100s x 10
100s x 10

plate-loaded shrug machine
180x15
360x15
450x20
450x20

seated DB curls
35s x 10
40s x 10
40s x 12

internal/external shoulder rotations
dog walk

33

raw squats, no belt
325x8 close stance
325x8 close stance
325x8 medium stance
325x8 medium stance
add belt
325x12 wider stance

RDLs from bottom pin in rack
365x6
385x6
405x6
405x6

back extensions - 2x25
“No” machine - 3x10
calf raises
dog walk

34

Dude, youre strong as shit! Congrats on the total, keep it up!

35

Thanks.

Wednesday 8/3/2011
2 mile jog

Thursday 8/4/2011

raw bench with reverse monster minis off boards
315x6
335x6
345x6
345x6

military DB press
55s x 10
60s x 10
60s x 10

pullups
BW x 10
+25 x 10
+25 x 10
+25 x 10

row machine
145x10
190x10
220x10
250x10

reverse pec deck
135x10
180x10
180x10
165x10

curl machine
4 sets of 15

20 minutes elliptical

36

raw conventional DL
335x8
335x8
335x8
raw modified sumo
335x8
raw sumo, belt
335x15

raw yoke bar box squats
165x6
215x6
255x6
255x6

GHR
step ups
step-back lunges
abs

37

8/7/2011
2 mile jog

8/8/2011

raw bench - different grips
260x8
260x8
260x12

incline DBs
75s x 10
85s x 10
85s x 10
70s x 10

pullups - different grips
BWx10
25x10
45x10
BWx12 wide

plate-loaded shrug machine
180x15
360x10
450x15
540x15
450x30

seated DB curls
35s x 8
40s x 8
45s x 8
45s x 8
45s x 8

internal/external shoulder rotations on cable stack

38

raw squats
355x8 close stance
355x8 medium stance
add belt
355x12 wider stance

RDLs
365x5
405x5
435x5
455x5

No machine
130x12
170x10
197.5x10

calf raises
hypers
abs

39

Split the planned workout into two.

8/11/2011
row machine
150x10
215x10
255x10 (full stack)
255x10

pulldowns
150x10
210x10
240x10
270x10

reverse pec deck
135x10
180x10
195x10
210x10
210x10

standing curls
80x15
80x15
70x15
70x15

dog walk

40

Nice work in here, good numbers