Bakerboy

Wow! You are kicking some serious ass. Great job.

CowPimp

Badass lookin' workout man. Deadlift PRs are always some of the most gratifying.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
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shiznit2169

Wednesday

A1: ATG Squats - RI = 75secs
135 x 5
185 x 3
215 x 1
245 x 1
255 x 1

A2: Chinups - RI = 75secs
bw x 5
bw+15 x 3
bw+30 x 1
bw+45 x 1
bw+45 x 3

I wanted to do bw+60 but the damn chain on the belt is not long enough to wrap around any more than a 45. So, i just did 3 reps instead.

B: DB RDL's - RI = 60secs
70's/2x8

C: Seated DB OH Press - RI = 60secs
50's/2x8

D: Seated Row - RI = 60secs
120/2x8

E: Face Pulls - RI = 60secs
65,75/2x10

F: DB OH Extension - RI = 30secs
40/2x8

Despite some new PB, it was an OK workout. I just didn't feel like i got much out of this workout. I think it's mainly because it bores me when doing multiple sets of singles plus the long RI's. It was more rewarding after deadlifts and OH Presses because those are hard but chins are too easy and squats are, well just squats. I like doing more of it rather than shoot for PB because i have no intention of competing or trying to see "how much i can do".

255 for ATG squats is now my best. My best at parallel is 275. I just have a slight sticking point at the bottom portion of the lift and driving up.

Chins were good. I feel like i can probably do like bw+100 for a rep or maybe a little bit more. A 45 strapped on me wasn't really challenging.

The rest of the accessory work were good as usual.

One more workout then i finally get a week off. I need it.

shiznit2169

Friday

A1: BB RDL's - RI = 75secs
135 x 5
185 x 3
205 x 1
225 x 1
245 - 3x3

A2: DB Bench Press - RI = 75secs
30 x 5
50 x 3
60 x 1
70 x 1
85 - 3x3

B: Front Squat - RI = 45secs
155/2x8

C: WG Pullups - RI = 45secs
bw/2x8

D: DB Walking Lunges - RI = 45secs
30's/2x10 (5 each leg)

Mission accomplished. Finally a full week off. I need it. Everything went well today and i skipped out on BB Rows and OH Pressing because my body was telling me that i needed a break so i listened.

I'll be back September 4th and ready to go. I will be doing total body as usual but with a few changes.

shiznit2169

I gotta get back on track with this. I've been lifting and eating consistently throughout the year but i'm getting tired of paper and pen journals. Too messy and hard to keep track of. Back to online journal again.

Basically, i always do full body workouts while messing around with the variables. For the first two weeks, i'm going to focus on hypertrophy, weeks 3-4 will be strength and weeks 5-6 will be power. I will change exercises every cycle as well as sets/reps and rest intervals.

Today's Workout

Warmup
Decline Bench Crunches - 2/15

1a) Squat - 5/1/1 - 165/3x10
RI = 60s
1b) Seated Row - 1/1/1 - 130/3x10
RI = 60s

Squats was light and easy. Haven't done slow negs in a while so wanted to see where i was at. Will bump up the weight next time.

2a) DB Bench - 5/1/1 - 55/3x10
RI = 60s
2b) DB RDL's - 1/1/1 - 55/3x10
RI = 60s

Too light. Will bump it up.

3) Seated DB Curls - 25,30/2x10

4) Bent over rear delt raise - 15/2x10

Overall, good workout. I was drained at the end. Felt shaky and sore. I went to Niagara Falls last Saturday with a bunch of friends and partied my ass off. I normally don't drink a lot but that was the most i've ever had in my life. It was fun but i always feel guilty afterwards.

DOMS

Good to see you back, man!

Why not start a new journal?

shiznit2169

Good idea, time to put this one to rest.

Bakerboy

Dead journal.

No strength within, no respect without - Kasmiri Proverb

Bakerboy

The Grim Reaper Beer Commercial
So long, sucker.

No strength within, no respect without - Kasmiri Proverb