New and improved, stream-lined, condensed and BS-free...

Big G's journal, 2.0



Ref: Old journal (5/17/07:165lb-3/14/08:190lb)

WORKOUT: UPPER VERTICAL

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:2x5
150lb:1x5
160lb:3x5 PR
165lb:1x4¼

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:2x5(just!),1x3¾ PR


Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip w/straps over 350lb.
225lb:1x5
275lb:1x5
315lb:1x5
365lb:1x5
415lb:1x5
last reps 20-30%
barely hanging on!

Bar Hangs
57sec.

Decline situps
1x25 w/twist
1x11 throw/catch 8lb ball
1x9
upper leg burning/weak

WORKOUT: LEGS

Warmup
elliptical:4mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 9 holes visible under supports
BB on supports, starting at bottom of movement
135lb:1x5
185lb:1x5
225lb:1x5
265lb:3x5 PR
270lb:1x5
5wks ago 1RM was 275lb.


Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:1x5
405lb:1x2
then w/straps...
405lb:1x5
440lb:3x5 PR


Partial Squats
top half of movement only
power rack:14 holes visible under supports
405lb:1x5
455lb:1x5
515lb:3x5 PR
5lb up on last week


Good one!

WORKOUT: UPPER HORIZONTAL

chest still sore from last week

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x5
185lb:1x5
205lb:3x5
230lb:1x5, 1x4¼, 1x2¼
225lb:1x4¼
hmmm... lame

Supported T-Bar Row
105lb:1x5
120lb:1x5
137½lb:3x5
2½lb up on last week
last reps only 50%ish

BB Lockouts
top 33% of bench press only
power rack: 9 holes visible under supports
BB on supports, starting from the bottom position
275lb:1x5
315lb:1x5
380lb:1x2
365lb:1x3, 1x2
3min RI...
365lb:1x5, 1x4½
weak. 425lb:1x2 last week

Calf Press
smith machine
315lb:1x15, 1x20, 1x15
toe pain on first set

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:2x5
150lb:1x5
160lb:3x5
165lb:1x5 PR
next week 165lb:3x5

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:2x5, 1x4 +1neg

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip w/straps over 350lb.
135lb:1x5
225lb:1x5
315lb:2x5
365lb:2x5 (50-70% reps)
405lb:2x5 (30-40% reps)

Bar Hangs
none. forgot
last week 57sec.

Decline situps
max decline on bench
1x25 w/twist
1x20 w/twist
upper leg burning/weak

WORKOUT: LEGS

Warmup
elliptical:3½mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
(was 9holes. now 10 to remove lower back involvement)
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x10
185lb:1x5
225lb:1x5
275lb:3x5 PR
285lb:1x5 PR

Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:1x5
405lb:1x2½
then w/straps...
405lb:1x5
445lb:1x5 PR

Partial Squats
top half of movement only
power rack:14 holes visible under supports
NONE - OUT OF TIME.
Last week; 405lb:1x5. 455lb:1x5. 515lb:3x5.

WORKOUT: UPPER HORIZONTAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x10
185lb:1x5
230lb:3x5 PR
250lb:1x1 PR
240lb:1x4 PR

Supported T-Bar Row
105lb:1x5
120lb:1x5
137½lb:3x5
last reps only 50%ish

BB Lockouts
top 33% of bench press only
power rack: 9 holes visible under supports
BB on supports, starting from the bottom position
265lb:1x5
315lb:1x5
365lb:1x5
405lb:1x5
445lb:1x2 PR
415lb:2x5

OUT OF TIME - BACK TO WORK

...

AFTER WORK - BACK TO GYM

Calf Press
smith machine
225lb:1x25
250lb:1x25
275lb:1x20
315lb:1x18, 1x17
325lb:1x16 PR

then...

Hot-tub
Sauna
Steam Room


Nice!

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
150lb:1x5
160lb:3x5
165lb:5,5,3 PR
left failed

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:3x5 PR

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip
135lb:1x10
225lb:1x5
275lb:1x5
315lb:1x5
365lb:1x3 no straps PR
365lb:1x5 w/straps

Bar Hangs
no RI after shrugs
short on time, lunch over
51sec

Decline situps
none. out of time.

WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
(was 9holes. now 10 to remove lower back involvement)
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x5
185lb:1x5
225lb:1x5
285lb:3x5 PR
300lb:1x5 PR
First ever 300lb squat & hit 5 reps.
R4:leaned fwd a little.
R5:not fully down

Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:1x5
405lb:1x3 PR
then w/straps...
405lb:1x5
455lb:1x4 PR

Partial Squats
top half of movement only
power rack:14 holes visible under supports
405lb:1x5
455lb:1x5
525lb:1x5 PR
torso good & solid.

Flu.

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
150lb:1x5
165lb:3x5 PR
170lb:1x3 PR
Dang!

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:5,4¾,2½
Grr!Weak!

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip
135lb:1x10
225lb:1x5
305lb:1x5
then w/straps...
365lb:2x5(70%ish)
405lb:1x5(30%ish)

Bar Hangs
52sec
Hmm...

Decline situps
max decline
Twisting:1x25
Throw/Catch 8lb ball:1x13(fail)

WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x5
185lb:1x5
225lb:1x5
290lb:1x4
280lb:5,4
275lb:1x4
Weaker after flu.

Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:1x5
then w/straps...
405lb:1x5
455lb:1x5 PR
1 extra rep

Partial Squats
top half of movement only
power rack:14 holes visible under supports
NONE. OUT OF TIME.
Last week; 405lb:1x5, 455lb:1x5, 525lb:1x5 PR

Calf Press
smith machine, foot on riser
225lb:1x25
275lb:1x25

WORKOUT: UPPER HORIZONTAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x10
185lb:1x5
235lb:5,5,4
255lb:miss(2min RI)

Supported T-Bar Row
105lb:1x5
120lb:1x5
135lb:2x5
125lb:1x2
last reps on last
two sets only 50%ish.
was 137½lb:3x5 pre flu.

BB Lockouts
top 33% of bench press only
power rack: 9 holes visible under supports
BB on supports, starting from the bottom position
275lb:1x5
315lb:1x5
365lb:1x5
410lb:1x4½
410lb:1x3½
405lb:1x1
bummed. weak after flu.

Calf Press
smith machine
NONE. Did them on Wed. Oops.

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
150lb:1x5
170lb:3x5 PR
180lb:1x3 PR
Note:180lb>Old 1RM.
Kewl.

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:1x2,3¾(+2-ves)
BW+47½lb:1x3½(+2-ves)
Weird. Was 47½lb:3x5 pre flu.
Mil.Press PRs affecting #s? Hmm...

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip
135lb:1x5
185lb:1x5
225lb:2x5
then w/straps...
315lb:2x5(100%)
365lb:2x5(70-80%ish)
405lb:None.Out of time.

Bar Hangs
None.Out of time.
Last week:52sec

Decline situps
None.Out of time.

Dang! Last entry was 4/28/08.

I've got a ton of updating to do!

Here goes...

WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x6
185lb:1x5
225lb:1x5
275lb:3x5

Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:2x5
365lb:2x5
then w/straps...
415lb:2x5
465lb:2x5 PR
500lb:1x3 PR
1st-ever ¼ton!

Partial Squats
upper leg 45º to floor at base of movement
power rack:14 holes visible under supports
NONE. OUT OF TIME.
2wks ago; 405lb:1x5, 455lb:1x5, 525lb:1x5 PR

Calf Press
smith machine, foot on riser
NONE. OUT OF TIME.

WORKOUT: UPPER HORIZONTAL
at home, in the garage...

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x10
185lb:1x5
235lb:4½
230lb:5,4
225lb:4
weaker than last wk

BO Rows
115lb:1x10
135lb:1x5
185lb:1x5
205lb:3x5
last rep 80%ish.

BB Lockouts
in power rack, BB on supports,
starting from the bottom position.
lower than normal (only have 300lb of weights)
upper arm between 45º and horizontal at base of movement
205lb:1x5
255lb:1x5
300lb:miss
285lb:4,3,3
250lb:1x5

Data lost.
Dammit.

WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
155lb:1x5
185lb:1x5
235lb:1x5
255lb:3x5
305lb:miss

Deadlifts
no straps.
from the floor.
alternating over/under grip
225lb:1x5
315lb:2x5
365lb:2x5
375:1x1 PR
came up really slowly

WORKOUT: UPPER HORIZONTAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x10
185lb:1x5
225lb:5
240lb:5,4,3
250lb:1x1 PR
Kewl!

BO Rows
135lb:1x5
185lb:1x5
210lb:3x5 PR
last 2reps 80%ish.

BB Lockouts
in power rack, BB on supports,
starting from the bottom position,
9 holes visible under supports.
upper arm 45º to floor at base of movement
315lb:1x5
405lb:1x3
385lb:5,3

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
155lb:1x5
175lb:5,5,4 PR
2min RI...
185lb:1x2 PR


Chins
BW:1x5
BW+25lb:1x5
BW+45lb:5,4¾,3¾(+2-ves)
lost strength on chins. hmm...
2min RI...
BW+70lb:1¾(+2-ves) PR?

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating over/under (reverse) grip
135lb:1x10
185lb:1x5
225lb:2x5
275lb:2x5
315lb:2x5
365lb:1x2(right grip)
365lb:1x4(left grip)
NO STRAPS!

Bar Hangs
None. Fuck it.

Decline situps
Out of time.

Skipped legs & chest from end of last week.
Mum visiting from England (2nd trip in 10yrs).
Off work Thurs & Fri. Hangin'-out w/Mum.

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
155lb:1x5
180lb:3x5 PR
2min RI...
190lb:5,3½ PR



Chins
BW:1x5
BW+25lb:1x5
BW+45lb:5,5,4(just)
lost strength on chins. hmm...
2min RI...
BW+70lb:2 @ approx 95% (+2-ves)

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating over/under (reverse) grip
135lb:1x10
185lb:1x5
225lb:2x5
275lb:2x5
315lb:2x5
365lb:1x5 (80% ish)
365lb:1x4 (right grip)
better than last wk
NO STRAPS!

WORKOUT: UPPER HORIZONTAL
Should be leg day. Didn't feel up to it.

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
185lb:1x10
240lb:5,5,4
2min RI...
255lb:1x1 PR
1st-ever bench over 250lb

BO Rows
Double OH grip.
pulled bar to abs
not bent very far over,
135lb:1x5
185lb:1x5
225lb:3x5 PR
last rep of each set 90-70%ish.
might've been a bit too heavy.

BB Lockouts
in power rack, BB on supports,
starting from the bottom position,
9 holes visible under supports.
upper arm 45º to floor at base of movement
225lb:1x10
315lb:1x5
365lb:1x5
405lb:1x5
455lb:miss
435:1x½
lifted but couldn't lock.
still, not too shabby.

WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45? right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x5
185lb:1x5
225lb:1x5
290lb:5,3,5
lost balance/fell fwd on set 2. Oops!
2min RI...
305lb:miss.

Deadlifts
no straps.
from the floor.
alternating over/under grip
225lb:1x5
275lb:1x5
325lb:1x4 (grip)
350:3,0(miss)
Nothing left!

Mon 5/26 = Memorial Day
Tues 5/27 = Too busy at work.
Plus... Mum still in town, visiting.

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
140lb:1x5
160lb:1x5
185lb:5,5,4 PR
2min RI...
195lb:miss
2min RI...
195lb:miss(again)

Chins
BW:1x5
BW+25lb:1x5
BW+45lb:5,5,4(just)
lost strength on chins. hmm...
2min RI...
BW+70lb:1¾ (+2-ves)
same. no improvement.

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating over/under (reverse) grip
135lb:1x10
225lb:2x5
315lb:2x5
365lb:2x5 (90% ish)
then w/straps...
415lb:1x (50% ish)

WORKOUT: LEGS
&
WORKOUT: UPPER HORIZONTAL

Data lost.
Dammit.

Mum left for UK early Mon' a.m.
Up late talking/goodbyes Sun' p.m.
Mon' v.v.tired at work.
Home early for Zzzs.

Tues' forgot gym kit.

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
140lb:1x5
160lb:1x5
190lb:5,4,2 PR
2min RI...
195lb:miss(same)

Chins
BW:1x5
BW+25lb:1x5
BW+45lb:5,5,4¾
no chage. hmm...
2min RI...
BW+70lb:1x2 (98% last rep) +3 -ves.
a little better

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating over/under (reverse) grip
225lb:1x5
315lb:1x5
365lb:1x5 (90% ish)
then w/straps...
405lb:1x2
quick regrip
then...
405lb:1x2 (75%ish)

WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x5
225lb:1x5
295lb:5,5,miss
took 70lb off bar, took 3min RI,
lifted bar to top position of movement
then did...
295lb:1x4 (failing #5).
total of 14 reps w/295lb definitely = PR
even though I did do 300:1x3 once

Deadlifts
no straps.
from the floor.
alternating over/under grip
225lb:1x5
325lb:1x4 (left grip)
325lb:1x4 (right grip)
365:0(miss)

Out of time.

WORKOUT: UPPER HORIZONTAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
185lb:1x10
245lb:3x5 PR
2min RI...
260lb:1x2 PR
Old 1RM:255lb (last wk)


BO Rows
Double OH grip.
pulled bar to abs
not bent very far over,
135lb:1x5
185lb:1x5
225lb:3x5 PR
last rep of each set 80-50%ish.
weaker. too heavy.

BB Lockouts
in power rack, BB on supports,
starting from the bottom position,
9 holes visible under supports.
upper arm 45º to floor at base of movement
225lb:1x10
315lb:1x5
405lb:1x5
445lb:1x2 PR?
425lb:1x3
405lb:1x5

Calf Press
on smith machine
w/ball of foot on small riser
225:1x20
315:1x15

out of time.

*** 1RM TESTING *** 1RM TESTING *** 1RM TESTING ***

WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
155lb:1x3
180lb:1x2
2-3min RIs...
195lb:1x1 PR
215lb:1x1 PR
220lb:miss
1st-ever over-200lb military press!


Chins
BW:1x5
BW+25lb:1x5
BW+45lb:5,5,4¾
BW+70lb:1x2
BW+80lb:1x1 PR
BW+90lb:1x1 (98%) PR
Old 1RM was BW+70lb 2mo ago.


Shrugs
data lost. #s were smiliar to usual.
didn't do 1RM test w/shrugs.


*** 1RM TESTING *** 1RM TESTING *** 1RM TESTING ***

*** 1RM TESTING *** 1RM TESTING *** 1RM TESTING ***

WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
BB on rack pins, starting from TOP of movement
power-rack: 10 holes visible under supports at
base of movement (upper leg just above parallel).
135lb:1x5
185lb:1x3
225lb:1x2
275lb:1x1
295lb:1x1
315lb:1x1 PR
1st-ever over-300lb squat!
then...
335lb:1x1 PR
(leaned fwd a little)
345lb:miss.
3-4min RIs on last reps/sets.


Deadlifts
no straps.
from the floor.
alternating over/under grip
all done in last 15mins of workout
225lb:1x5
275lb:1x2
315lb:1x1
355lb:1x1
380:miss
Old 1RM:375lb (2-3wks ago)
PR attempt. Failed.
Legs fried from squats?
RIs to short? ...

Out of time.

*** 1RM TESTING *** 1RM TESTING *** 1RM TESTING ***