Pat's Training Journal

weight - 219.5

3/13 of mile
1:30
1:30
1:20

weight - 219

easy day

Dumbell Bench
65x3x10

weight - 219

Speed Squat
185x7x2

Sumo Speed Pulls
225x7x1

Leg Press
495x8
505x8
515x8

Lat Pulldown Wide Grip to chest
120x10
150x10
180x10
150x10
135x10

Seated Calf Raise
90x10
180x2x10

Plate Pinches first tiem trying these
3 tens x 10 seconds right arm 8 seconds left arm lol
i tryed a few times and did even worse so i went lighter
2 tens x 30 sec with each arm not too hard
2 tens and 1 5 x i dunno i was like crying during it trying not to drop them lol

morning weight - 220

.1 on treadmill
10mph
10mph
10.5mph

Ez-bar curl
85x2x10

Decline Skull Crushers
85x2x8

morning weight - 219.5

Speed Bench
135x3
145x7x3

Dumbell Front Raise
25x3x10

Rear Delt Raise on incline
15x3x10

morning weight - 220 i think

today

Close Stance(shoulder width) high bar position squats below parrellel(some probly rock bottom)2 second pause at bottom
45x5
135x5
185x5
225x5
275x5PR (back was rounding)
285x5PR (back was rounding)

Conventional Romanian Deadlifts
135x8
185x8
225x2x8

Dumbell Rows
75x4x8

Farmers Walk with dumbells
1/13 of a mile track
70 pound dumbells
1st set - no drops
2nd set - no drops

farmers walks make me feel so pukish for like an hour. i need to work on not rounding my back with these deep close stance squats. oh well pretty good workout feel like shit though

morning - 219.5

200 meter sprints
:40
:40
:40
:29 went all out on this one

todays morning weight - 219.5

Bench Press all reps paused
225x4x5PRS 1st set felt good for 7 maybe
225x4 missed halfway up

Bradford Press
95x5
105x5
115x5
105x5

Wide Grip? Pushup
45x3x8

Very happy with todays workout. i was gonan wait till tommorow to workout but i was feeling pretty good today so i decided to give it a go. and im very happy i did. just couldnt get the 5th set but thats alright. first time doing bradford press. interesting exersize, pretty fun.

todays morning weight - 220.5

easy lower body day
Speed Squat
185x2
195x5x2

Leg Press
495x6
545x2x6

Static Hold with barbell
365x30sec (coulda gone a bit longer)

Calf Raise
135x20

Ez-bar Curls
115x3x7 seemed harder than usual. maybe it was the static hold

Chest supported hammer curls on incline
40x3x10

Elbows in Wide Grip Preacher Curls
65x12
65x2x8 hard as hell exersize

Skull Crushers laying on floor
95x7
105x7
115x7 PR never done this exersize before but i never was able to do that on a normal bench and i assume this is a little harder to do

Elbows out tricep extension on incline
35x12
35x2x10

Reverse Grip Pushdown with fatbar(on the harder pully at my gym)
40x15
50x13
40x15

Arms measured
Left - 17 1/2PR
Right - 17 15/16PR
its hard to say if thats right htouhg cause i usually have my mom measure it so i had my dad measure it and this is what we came up with. ill find out next week atleast.

Workout went pretty good. leg press felt pretty easy. form on squats was pretty good. i think my grip is getting better. my curls felt weak but maybe thats cause of the static hold. tris definitly felt strong very happy with the 115x7.

morning weight - 220.5

i forgot to do lat pulldown yesterday so i had to go back and do it today lol

Lat Pulldown to Chest(thumb on same side of bar as fingers)
120x8
150x8
195x8 (cheating)
165x8
135x8

my dad bought a digital camera so maybe ill post a pic at some point lol

[quote]redsox348984 wrote:
todays morning weight - 220.5

easy lower body day
Speed Squat
185x2
195x5x2

Leg Press
495x6
545x2x6

Static Hold with barbell
365x30sec (coulda gone a bit longer)

Calf Raise
135x20

Ez-bar Curls
115x3x7 seemed harder than usual. maybe it was the static hold

Chest supported hammer curls on incline
40x3x10

Elbows in Wide Grip Preacher Curls
65x12
65x2x8 hard as hell exersize

Skull Crushers laying on floor
95x7
105x7
115x7 PR never done this exersize before but i never was able to do that on a normal bench and i assume this is a little harder to do

Elbows out tricep extension on incline
35x12
35x2x10

Reverse Grip Pushdown with fatbar(on the harder pully at my gym)
40x15
50x13
40x15

Arms measured
Left - 17 1/2PR
Right - 17 15/16PR
its hard to say if thats right htouhg cause i usually have my mom measure it so i had my dad measure it and this is what we came up with. ill find out next week atleast.

Workout went pretty good. leg press felt pretty easy. form on squats was pretty good. i think my grip is getting better. my curls felt weak but maybe thats cause of the static hold. tris definitly felt strong very happy with the 115x7.[/quote]

as i try to sleep everynight i play through my workouts in my head. im sure atleast some of you do this too. and thats when i relized the reason the ez-curls were so damn hard was is i put 10 on not 5s. it was 125 pounds not 115. i feel so much better about myself now. no wonder it was so hard and i had to give it a slight cheat.

morning weight - 220

speed bench 145x7x3

Dumbell Front Raise
30x3x8

Rear Delt Raise
15x3x10

had to workout at home. fucking scary using my bench cause its a really old crappy bench it was so shaky

morning weight - 220

leg press
405x10
495x8
585x6

Seated Calf Raise
90x2x30

Weird leg curl maching
80x3x10

took it real easy today cause im feeling tired and weak. ill be ready to go heavy next time.

weight - 220.5

err forgot to do rows yesterday. i will make sure this never happens again

dumbell rows
85x3x8
65x2x12

todays morning weight - 220.5

Bench Press all reps paused
230x3x5PRS
230x4

Bradford Press
115x4
125x4
115x4
95x6

Wide Grip? Pushup
45x3x10

in hurry ill comment later

[quote]redsox348984 wrote:
todays morning weight - 220.5

Bench Press all reps paused
230x3x5PRS
230x4

Bradford Press
115x4
125x4
115x4
95x6

Wide Grip? Pushup
45x3x10

in hurry ill comment later [/quote]

form felt a little sloppy especially on the first set. and i really screwed up my 4th set. ah well its alright. i was in a big hurry and i had to do it like barely after i woke up, not a bad workout, decent. next week ill own 235.

todays morning weight - 221

Speed Squat
185x6x2

Sumo Speed Pulls
225x2x1
235x3x1

Leg Press
495x10
515x10
525x10PR

Static Hold with barbell
405x30 seconds (hard)PR

Ez-bar Curls
130x3x6PRS

Chest supported hammer curls on incline
40x3x10

Elbows in Wide Grip Preacher Curls
65x2x10
65x8

Skull Crushers laying on floor
115x2x6
120x6PR

Elbows out tricep extension on incline
35x3x10

Reverse Grip Pushdown with fatbar(on the harder pully at my gym)
40x15

Regular Grip Pushdown with fatbar(on the harder pully at my gym)
50x2x15

Arms measured
Left - 17 1/4
Right - 18PR

My form on squats seemed a little iffy today. but i think i corrected it by my last couple sets. form on deadlifts felt real good. ill be ready to go heavy next lower body day. curls felt easyer than last time, biceps feeling strong. skulls seemed kind of hard but still hit a PR.

right arm seems to be growing fast, unlike my left arm, still very good news. both there strengths are still pretty even though the size difference. all in all good workout and i am hungry as fuck cause that took a little over 2 hours.

wight - 220.5

Lat Pulldown To chest wide grip
150x6
180x6
210x6 (cheated)
180x6
150x15

[quote]Mr. Bear wrote:
You know the end of the world is near when the curl is substituted for the squat at a power meet.

Bear[/quote]

sad :\