T Nation

My Struggle


#1

2011.08.29 Monday

Yoke Bar Box Squat
65 x 5
115 x 5
155 x 5

GHR
10

Roman Chair Situps
15

=(

EDIT 11.09.05
Mon is close stance
Fri is wide stance
unless noted otherwise :wink:


#2

2011.08.31 Wednesday

Wide-Grip Bench
45 x 6
75 x 6
105 x 6
135 x 6
165 x 6
185 x 6

Dumbbell Curl and Press
12.5 x 15
25 x 25

Dumbbell Row
30 x 23

Reverse Curl
45 x 13

weak, uncoordinated, shaky.


#3

2011.09.02 Friday

Deadlift
135 x 10
185 x 3
225 x 2
275 x 5

Leglifts
couldnt break horizontal
did some knees up work

hope im recovered by monday


#4

2011.09.03 Saturday

Overhead Press
95 x 20

Dumbbell Bench
50 x 20

High Row
45 x 40

Pushdown
Light Band x 25

tilapia chicken beef salmon shrimp beef
at the buffet yesterday
must have helped recovery :wink:


#5

2011.09.05 Monday

Deadlift
135 x 5
185 x 5
225 x 3
275 x 2
315 x 5

GHR
12 =)

Roman Chair Situps
Monster Mini x 8

i should have went with mini on situps
it looked too wimpy to be a challenge
turned out i was the wimpy one }=[


#6

2011.09.08 Wednesday

Wide-Grip Bench
45 x 5
95 x 4
135 x 6
175 x 4
205 x 6

Dumbbell Curl and Press
30 x 32

Dumbbell Row
35 x 26

Reverse Curl
50 x 13


#7

2011.09.09 Friday

Deadlift
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 2
315 x 1
365 x 5

GHR
18 }=]

Leglifts
broke horizontal but barely
def not 45 degrees =(
did more knees up work

hip flexors started to hurt by the time i was pulling 315
even though my hips are 41.5,
i slid on some VERY LOOSE 48 briefs
and the pain was ABSENT during the 365 pulls

magic briefs..


#8

2011.09.10 Saturday

Overhead Press
45 x 10
75 x 5
105 x 13

Dumbbell Bench
55 x 20

Yates Row
45 x 50
55 x 40

JM Press
45 x 20
55 x 21


#9

2011.09.12 Monday

Yoke Bar Box Squat
65 x 5
95 x 3
115 x 2
155 x 2
205 x 5 =)

GHR
5 x 2 =(

Leglifts
3 plus crap

I think GHR is down
because ive been pushing deadlift hard

today I finally kicked the bar with straight legs three times
the rest was wimpy knees up and holding at the peak


#10

2011.09.14 Wednesday

Wide-Grip Bench
45 x 4
65 x 4
105 x 6
135 x 6
165 x 6
215 x 3 =(

Curl and Press
35 x 24

Dumbbell Row
35 x 32L 24R WTF

Reverse Curl
55 x 11

Overhead Extension
micro mini lol x 25

Pushdown
light x 32

disappointed i didnt hit 225 x 6
i might soon have to alternate db presses one day weekly

definitely need to add conditioning


#11

2011.09.16 Friday

Box Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 20

Rack Pull
225 x 3
275 x 3
315 x 5
365 x 5

Roman Chair Situps
Mini x 13

my abs are sore as fock
maybe the squat helped the situps do this to me?

my low back was giving out first on those squats

my upper back is sore
maybe i shouldnt have done rack pull

but its so awesome


#12

2011.09.18 Sunday

Overhead Press
45 x 5
75 x 5
115 x 13

Dumbbell Bench
60 x 18

Dumbbell Row
25 x 50

JM Press
60 x 20

Pushdown
light x 25

Dumbbell Curl
25 x 20
65 x 10

Pushdown
light x 26


#13

2011.09.19 Monday

Yoke Suspended GoodMorning
65 x 5
95 x 5
125 x 5
155 x 3 =(

Reverse-Band Yoke Squat
155 light x 15

Roman Chair Situps
12, 7


#14

2011.09.19 Wednesday

Wide-Grip Bench
45 x 6
75 x 6
105 x 6
135 x 6
175 x 4
215 x 6

Curl and Press
40 x 9, clean and press till 13

Pullups!
3, 3, 2, 2, 2, 1


#15

2011.09.21 Friday

Squat
45 x 3
95 x 3
135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1

Hill Sprint
West Hill x 2

a 20min walk

Standing Situps
Medium x 20
Medium + Micro x 10

Calf/Ham/Glute Curl
10 =)

wanted to test my squat so i can start percentage training
thought id get 450-500 but 405 was a max effort

im a hog so
i sprinted half the hill twice
i will add distance
trips
and of course acceleration
as time goes on

i didnt want to sprint with lame abs so i did easy abwork after

hams didnt have that deep burn (lol) that only GHR can give
hams were fiending for it
so i gave em a lil 10 rep set

YES

satisfactory


#16

2011.09.25 Sunday

Overhead Press
125 x 10

Dumbbell Bench
65 x 13

Yates Row
60 x 50
65 x 12

Wrist Curl lol
45 x 50

Reverse Wrist Curl
45 x 16


#17

2011.09.26 Monday

Dimel Deadlift
135 x 20

RomanChairSitup
monstermini x 15, 13, 4
bodyweight x 20

Hammer Curl
30 x 9

Pullup
3, 3, 2, 2


#18

2011.09.28 Wednesday

Wide-Grip Bench
245-light x 6

Dumbbell Overhead Press
45 x 12? 13?

Dumbbell High Pull
30x40

computer is down.
phone is fucked up to use to update.
slacked off on logging for a week. starting a new schedule Oct 10


#19

2011.09.30 Friday

BoxSquats!
225+light 7of2

SpeedDeads
225+2x5/8 x6

Leglifts
3 plus halfass bullshit

Pullups
+1/2 2, 2, 2, 2


#20

2011.10.02 Sunday

Overhead Press
135x5

Dumbbell Bench
70x12, 50x13, 30x12 YESSS

MOAR PULLUPS
2, 2, 2, 2, 2