Ye Ol' Workout Journal

gwcaton · 04-29-2005, 06:06 PM

Quote:

Originally Posted by CaptainDeadlift

Good one, Gary.

The reason that I lurk and steal (is that like B & E?) is because I know I won't learn anything from those silly fitness magazines, nor will I learn anything from the trainers at the gym I go to, so all that's left is the journals here at IM. I do try to give credit, though, and not pass it off as if it were my own.

Yes I notice you do acknowledge where you "pick up" some of your ideas . thats great ! Thats what its all about here

I will be stealing your seated good mornings for my routine

Triple Threat · 05-02-2005, 08:14 AM

Sat, Apr 30 (DE Lower)

Due to circumstances beyond my control, I had to work out at home today. Short and sweet.

Squats @ 60% of 1 RM
185 – 12 x 2
225 x 1

Deadlifts @ 60% of 1 RM
275 – 6 x 2

Good Mornings
185 x 8
185 x 8
185 x 8
205 x 6

Lying Leg Raises
3 sets of 15 reps

Triple Threat · 05-02-2005, 08:23 AM

Mon, May 2 (ME Upper, chest)

Bench Press
135 x 3
185 x 3
225 x 3
255 x 3
275 x 1
305

I got to within about 3 inches of lockout, but couldn’t finish it.

Close Grip Bench
225 x 5
225 x 4
225 x 4
205 x 5
205 x 4

Decline DB Press
70 x 9
80 x 9
90 x 6

Incline DB Press
75 x 6
75 x 5

Dips
BW + 10 – 2 sets of 7

Barbell Row
225 x 6
225 x 6
225 x 5
225 x 5

Barbell Drag Curls
75 x 6
75 x 5

DB Lateral Delt Raise
25 x 7
25 x 6

DB Rear Delt Raise
35 x 7
35 x 5

Hanging Leg Raises
10, 9, 9

BW: 220

Yanick · 05-02-2005, 08:32 AM

nice lifts capt. i don't know if you went over this or not, but how long does an average workout like that take you to finish? i know you don't strictly time your RI's and that looks to be a bit of volume so i was just curious.

EDIT: re:your bench. if locking out is your problem i'll put money on it that if you switch up to floor/board pressing for 2-3 weeks you'll come back and nail 305 like its a feather.

gwcaton · 05-02-2005, 08:50 AM

Nice wo's Capt.

Almost on the 305 !! Bet you get it next time you try

Triple Threat · 05-02-2005, 11:09 AM

Quote:

Originally Posted by Yanick

how long does an average workout like that take you to finish? i know you don't strictly time your RI's and that looks to be a bit of volume so i was just curious.

Today's workout took about 75 minutes. I don't exactly rush through my workouts.

Quote:

Originally Posted by Yanick

EDIT: re:your bench. if locking out is your problem i'll put money on it that if you switch up to floor/board pressing for 2-3 weeks you'll come back and nail 305 like its a feather.

I think having weak tri's is my problem. I'll have to work those exercises into my workouts. Thanks.

Triple Threat · 05-02-2005, 11:12 AM

Quote:

Originally Posted by gwcaton

Nice wo's Capt.

Almost on the 305 !! Bet you get it next time you try

Thanks, Gary. The 305 felt doable when I unracked it and the ascent started OK, too. It's just that last 3 inches or so.

Rocco32 · 05-02-2005, 11:39 AM

Great w/o. Looks like some of your lifts have really gone up as well! Yan's right, incorporate those lifts as your ME lift for a few weeks and then try again

PreMier · 05-03-2005, 12:33 AM

Nice workout capt'n

Triple Threat · 05-05-2005, 05:05 PM

Thanks, guys!

Wed, May 4 (ME Lower, back, traps)

Last night was the first night of softball, and as is usually the case after the first time playing each year, I woke up Wednesday morning slightly stiff (especially lower back), so I cut back a little on the workout.

Deadlifts
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1

Seated Good Mornings
135 x 8
165 x 6
165 x 6
165 x 6

Shrugs
365 x 6
365 x 6

Chin-ups
BW x 5
BW – 46 x 10 (Done on an assisted chin-up machine, reduces the weight actually lifted)
BW x 4

Hammer Strength Low Row
190 x 7
190 x 7
190 x 6

Ab Crunch Machine
90 x 20
135 x 15
160 x 9
135 x 10

BW: 222

gwcaton · 05-05-2005, 06:27 PM

I wish I could cut back on my wo's and post numbers like that

Triple Threat · 05-06-2005, 08:52 AM

You'll notice I cut back on the number of singles and also the number of sets for those exercises where the lower back comes into play.

Triple Threat · 05-06-2005, 08:55 AM

Fri, May 6 (DE Upper, arms)

Bench Press (alternated regular and medium width grip) (30 sec RI)
205 – 10 x 3 (70% 1 RM)

Close Grip Bench Press
185 x 9
185 x 7
185 x 6
185 x 6

2-hand overhead DB triceps extension
55 x 8
55 x 8

1-hand overhead DB triceps extension
20 x 9
25 x 7

V-bar tricep pressdowns
6.5 plates x 7
6.5 plates x 7

Reverse grip tricep pressdowns
5.5 plates x 7
5.5 plates x 6

Hammer Strength High Row
250 x 8
250 x 8
250 x 6

Bicep machine
50 x 9
75 x 7
75 x 6

DB Military Press
25 x 12
35 x 9
45 x 6

BW: 223

Yanick · 05-06-2005, 11:24 AM

nice workouts capt. you deserve your name, those are some strong DL's.

Triple Threat · 05-07-2005, 03:41 PM

Sat, May 7 (DE Lower)

Box Squats
205 – 12 x 2

Squats
185 - 3 x 8

Speed Deadlifts
295 – 5 x 3

Good Mornings
135 x 10
135 x 10

Shrugs (barbell on traps)
135 x 10
185 x 10
225 x 10
275 x 10
325 x 5

Lying Leg Curl
75 x 12
100 x 8
100 x 7
100 x 4

Hanging Leg Raises
12, 10, 8, 7

Triple Threat · 05-09-2005, 10:56 AM

Mon, May 9 (ME Upper, chest)

Floor Press
135 x 3
185 x 3
205 x 3
225 x 3
235 x 3
245 x 3
255 x 1
265 x 1
275 x 1
280 x 1
285 x 1
290 x 1 with an assist from my spotter (I would not have gotten it without help)

Close Grip Bench
225 x 5
225 x 4
225 x 4

Incline DB Press
80 x 7
80 x 6

Decline DB Press
90 x 7
90 x 6

Dips
BW + 20 x 6
BW + 20 x 5

Reverse Grip Triceps Extensions
6 plates x 9
7 plates x 6

Normal Grip Triceps Extensions
7 plates x 7
7 plates x 7

Barbell Row
235 x 5
235 x 5
235 x 5
235 x 3

Barbell Drag Curls
70 x 7
70 x 7

No delts, abs, or cardio.

Pylon · 05-09-2005, 12:39 PM

Dude that looks insane. Well done!

gwcaton · 05-09-2005, 01:17 PM

Nice wo 's Capt.

Floor presses eh ... hmm do I felt the urge to steal from you again ? LOL Maybe not now but later for sure

Triple Threat · 05-10-2005, 11:38 AM

Quote:

Originally Posted by gwcaton

Floor presses eh ... hmm do I felt the urge to steal from you again ? LOL Maybe not now but later for sure

Yanick suggested them in response to my comment about having trouble with the lockout part of the bench press. They did feel a little strange at first since the ROM is much less than a regular bench press, but I was getting used to them by the end. I got some strange looks from the other people, though. I'm thinking about adding board presses also, maybe on DE day.

Pylon That would insane in a good way, right?

Triple Threat · 05-11-2005, 11:28 AM

Wed, May 11 (ME Lower, back, traps)

Box Squats
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
315

Deadlifts
225 x 3
315 x 1
405 x 1
455 x 1
475

Static Holds (weight x seconds)
495 x 10
545 x 8
585 x 7
635 x 1 That might have been the quickest second in history.

I basically just straightened up and set the bar right back down.

Doing the static holds before shrugs and good mornings made a big difference.

Shrugs (screw the warm-ups for this exercise today)
405 x 7
405 x 7
405 x 5

Standing Good Mornings
135 x 8
225 x 5
225 x 1
Lower back was rather toasted by this point. I can deal with discomfort, but this was bordering on pain.

Chin-ups drop sets
(Done on an assisted chin-up/dip machine. First part, body weight only; second part, body weight minus 52 lbs)
6 + 5
4 + 4
3 + 4

Hammer Strength Low Row
160 x 10
160 x 8
160 x 7

Hanging Leg Raise
10, 10, 8

BW: 222

gwcaton · 05-11-2005, 12:16 PM

Man . No mercy !!

Nice job Capt. !

I like the

comments . LOL

What did you pick the 635 off of ? Floor ? pins ?

Triple Threat · 05-11-2005, 03:43 PM

Quote:

Originally Posted by gwcaton

What did you pick the 635 off of ? Floor ? pins ?

Only in my dreams can I pick up 635 lb off the floor.

I used a cage with the safety bars set just above knee height. Total ROM was about 3-5 inches and as I said, I didn't hold it up for very long.

Triple Threat · 05-13-2005, 10:28 AM

Fri, May 13 (DE Upper, arms)

I was feeling a little tired this morning (slept restlessly last night), so I lowered the weights and tried to increase the reps.

Bench Press (3 different hand spacings, 4 sets each) (30 sec RI)
165 – 12 x 3 (55% 1 RM)

JM Press
135 x 10
145 x 10
155 x 10
165 x 9

http://www.theministryoffitness.com/...ms/jmpress.htm
http://sano.fhurtado.com/ejercicios/jm_press.html

Seated Tricep Machine
100 x 9
100 x 9

Reverse grip tricep pressdowns
6 plates x 9
6 plates x 8

V-bar tricep pressdowns
6 plates x 10
6 plates x 8

Hammer Strength High Row
250 x 10
250 x 8
250 x 8
250 x 7

DB Delt Raises (Side/Front/Rear)
20 x 10/10/10
20 x 8/8/8

Drag Curls
60 x 11
60 x 9

Bicep machine
62.5 x 9
62.5 x 7

Cable Hammer Curls
3.5 plates x 10
4 plates x 8

BW: 224

gwcaton · 05-13-2005, 12:17 PM

Nice wo Capt. !

You sure mix it up

Pylon · 05-13-2005, 05:22 PM

Nice job, cap'n!

Are the JM presses different from close grip presses? They look the same...

gwcaton · 05-13-2005, 06:03 PM

Quote:

Originally Posted by Pylon

Nice job, cap'n!

Are the JM presses different from close grip presses? They look the same...

Pylon,

It looks like they are the same except you stop about 6 inches above the chest instead of g

05-02-2005, 08:32 AM	#94
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	nice lifts capt. i don't know if you went over this or not, but how long does an average workout like that take you to finish? i know you don't strictly time your RI's and that looks to be a bit of volume so i was just curious. EDIT: re:your bench. if locking out is your problem i'll put money on it that if you switch up to floor/board pressing for 2-3 weeks you'll come back and nail 305 like its a feather. Last edited by Yanick : 05-02-2005 at 09:33 AM.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

05-02-2005, 08:50 AM	#95
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo's Capt. Almost on the 305 !! Bet you get it next time you try
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-02-2005, 11:39 AM	#98
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o. Looks like some of your lifts have really gone up as well! Yan's right, incorporate those lifts as your ME lift for a few weeks and then try again
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

05-03-2005, 12:33 AM	#99
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Nice workout capt'n
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-05-2005, 06:27 PM	#101
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	I wish I could cut back on my wo's and post numbers like that
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-02-2005, 08:14 AM	#92
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Sat, Apr 30 (DE Lower) Due to circumstances beyond my control, I had to work out at home today. Short and sweet. Squats @ 60% of 1 RM 185 – 12 x 2 225 x 1 Deadlifts @ 60% of 1 RM 275 – 6 x 2 Good Mornings 185 x 8 185 x 8 185 x 8 205 x 6 Lying Leg Raises 3 sets of 15 reps

05-02-2005, 08:23 AM	#93
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Mon, May 2 (ME Upper, chest) Bench Press 135 x 3 185 x 3 225 x 3 255 x 3 275 x 1 305 I got to within about 3 inches of lockout, but couldn’t finish it. Close Grip Bench 225 x 5 225 x 4 225 x 4 205 x 5 205 x 4 Decline DB Press 70 x 9 80 x 9 90 x 6 Incline DB Press 75 x 6 75 x 5 Dips BW + 10 – 2 sets of 7 Barbell Row 225 x 6 225 x 6 225 x 5 225 x 5 Barbell Drag Curls 75 x 6 75 x 5 DB Lateral Delt Raise 25 x 7 25 x 6 DB Rear Delt Raise 35 x 7 35 x 5 Hanging Leg Raises 10, 9, 9 BW: 220

05-05-2005, 05:05 PM	#100
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Thanks, guys! Wed, May 4 (ME Lower, back, traps) Last night was the first night of softball, and as is usually the case after the first time playing each year, I woke up Wednesday morning slightly stiff (especially lower back), so I cut back a little on the workout. Deadlifts 135 x 3 225 x 3 275 x 3 315 x 3 365 x 3 405 x 1 Seated Good Mornings 135 x 8 165 x 6 165 x 6 165 x 6 Shrugs 365 x 6 365 x 6 Chin-ups BW x 5 BW – 46 x 10 (Done on an assisted chin-up machine, reduces the weight actually lifted) BW x 4 Hammer Strength Low Row 190 x 7 190 x 7 190 x 6 Ab Crunch Machine 90 x 20 135 x 15 160 x 9 135 x 10 BW: 222

05-06-2005, 08:52 AM	#102
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	You'll notice I cut back on the number of singles and also the number of sets for those exercises where the lower back comes into play.

05-06-2005, 08:55 AM	#103
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Fri, May 6 (DE Upper, arms) Bench Press (alternated regular and medium width grip) (30 sec RI) 205 – 10 x 3 (70% 1 RM) Close Grip Bench Press 185 x 9 185 x 7 185 x 6 185 x 6 2-hand overhead DB triceps extension 55 x 8 55 x 8 1-hand overhead DB triceps extension 20 x 9 25 x 7 V-bar tricep pressdowns 6.5 plates x 7 6.5 plates x 7 Reverse grip tricep pressdowns 5.5 plates x 7 5.5 plates x 6 Hammer Strength High Row 250 x 8 250 x 8 250 x 6 Bicep machine 50 x 9 75 x 7 75 x 6 DB Military Press 25 x 12 35 x 9 45 x 6 BW: 223

05-06-2005, 11:24 AM	#104
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	nice workouts capt. you deserve your name, those are some strong DL's.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

05-07-2005, 03:41 PM	#105
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Sat, May 7 (DE Lower) Box Squats 205 – 12 x 2 Squats 185 - 3 x 8 Speed Deadlifts 295 – 5 x 3 Good Mornings 135 x 10 135 x 10 Shrugs (barbell on traps) 135 x 10 185 x 10 225 x 10 275 x 10 325 x 5 Lying Leg Curl 75 x 12 100 x 8 100 x 7 100 x 4 Hanging Leg Raises 12, 10, 8, 7

05-09-2005, 10:56 AM	#106
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Mon, May 9 (ME Upper, chest) Floor Press 135 x 3 185 x 3 205 x 3 225 x 3 235 x 3 245 x 3 255 x 1 265 x 1 275 x 1 280 x 1 285 x 1 290 x 1 with an assist from my spotter (I would not have gotten it without help) Close Grip Bench 225 x 5 225 x 4 225 x 4 Incline DB Press 80 x 7 80 x 6 Decline DB Press 90 x 7 90 x 6 Dips BW + 20 x 6 BW + 20 x 5 Reverse Grip Triceps Extensions 6 plates x 9 7 plates x 6 Normal Grip Triceps Extensions 7 plates x 7 7 plates x 7 Barbell Row 235 x 5 235 x 5 235 x 5 235 x 3 Barbell Drag Curls 70 x 7 70 x 7 No delts, abs, or cardio.

05-09-2005, 12:39 PM	#107
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Dude that looks insane. Well done!
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton

05-09-2005, 01:17 PM	#108
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo 's Capt. Floor presses eh ... hmm do I felt the urge to steal from you again ? LOL Maybe not now but later for sure
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-11-2005, 11:28 AM	#110
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Wed, May 11 (ME Lower, back, traps) Box Squats 135 x 3 185 x 3 225 x 3 275 x 1 295 x 1 315 Deadlifts 225 x 3 315 x 1 405 x 1 455 x 1 475 Static Holds (weight x seconds) 495 x 10 545 x 8 585 x 7 635 x 1 That might have been the quickest second in history. I basically just straightened up and set the bar right back down. Doing the static holds before shrugs and good mornings made a big difference. Shrugs (screw the warm-ups for this exercise today) 405 x 7 405 x 7 405 x 5 Standing Good Mornings 135 x 8 225 x 5 225 x 1 Lower back was rather toasted by this point. I can deal with discomfort, but this was bordering on pain. Chin-ups drop sets (Done on an assisted chin-up/dip machine. First part, body weight only; second part, body weight minus 52 lbs) 6 + 5 4 + 4 3 + 4 Hammer Strength Low Row 160 x 10 160 x 8 160 x 7 Hanging Leg Raise 10, 10, 8 BW: 222

05-11-2005, 12:16 PM	#111
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Man . No mercy !! Nice job Capt. ! I like the comments . LOL What did you pick the 635 off of ? Floor ? pins ?
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-13-2005, 10:28 AM	#113
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Fri, May 13 (DE Upper, arms) I was feeling a little tired this morning (slept restlessly last night), so I lowered the weights and tried to increase the reps. Bench Press (3 different hand spacings, 4 sets each) (30 sec RI) 165 – 12 x 3 (55% 1 RM) JM Press 135 x 10 145 x 10 155 x 10 165 x 9 http://www.theministryoffitness.com/...ms/jmpress.htm http://sano.fhurtado.com/ejercicios/jm_press.html Seated Tricep Machine 100 x 9 100 x 9 Reverse grip tricep pressdowns 6 plates x 9 6 plates x 8 V-bar tricep pressdowns 6 plates x 10 6 plates x 8 Hammer Strength High Row 250 x 10 250 x 8 250 x 8 250 x 7 DB Delt Raises (Side/Front/Rear) 20 x 10/10/10 20 x 8/8/8 Drag Curls 60 x 11 60 x 9 Bicep machine 62.5 x 9 62.5 x 7 Cable Hammer Curls 3.5 plates x 10 4 plates x 8 BW: 224

05-13-2005, 12:17 PM	#114
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Capt. ! You sure mix it up
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-13-2005, 05:22 PM	#115
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Nice job, cap'n! Are the JM presses different from close grip presses? They look the same...
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton