Bakerboy

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You have a mind of a warrior, you are disciplined, you train hard. You seem mentaly strong and interested in mastering yourself not just dominating others.

No strength within, no respect without - Kasmiri Proverb

shiznit2169

Thanks

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shiznit2169

Workout

Warmup

1a) Squats: 5/1/1 - 185/3x8 - RI = 60s
1b) Seated Row: 1/1/1 - 145/3x8 - RI = 60s

2a) DB Bench: 5/1/1 - 60/3x8 - RI = 60s
2b) 1-leg RDL: 1/1/1 - 50/3x8 - RI = 60s (3 sets each leg)

3a) BB Curls: 1/1/1 - 85/1x8, 75/1x8 - RI = 30s
3b) Face Pulls: 1/1/1 - 85/2x8 - RI = 30s

Had a good workout

kinkery

nice workout, nice #'s too

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goob

Good stuff Shiz, you have similar numbers to me.

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fufu

Lifts looking solid all around.

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Your diet will set you free.

AKIRA

5 second negative squats? Jesus, thats gotta burn/hurt especially only having a 1 minute to rest completely.

And did I read 45lb DBs used for Bulgarians? I am pretty sure thats hard as FUUUUUUUCK.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06

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shiznit2169

Thanks guys

A few of you asked for pics so I just took a couple pics of me recently. They're not really that impressive since my BF% is a little high (about 15%) but i wish i had a pic of me before i started training to show you how much i really improved.



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goob

Hell yeah, I've done 3 sets of 8 at 40lb's and had to lie down for 4 minutes to recover after that, so 45lb's is kick-ass.

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shiznit2169

Ya, that's with a 3 count pause at the bottom position. I find that to be harder than doing 70 lbs with a normal tempo. Burns like crazy.

shiznit2169

Workout

Cardio: Rower - 7 mins

First time ever using the rower. It was weird but i liked it.

Warmup
Glute Activation
Pushups

Hang Clean: 135/6x2 - RI = 40s

Incline DB Bench: 60/3x6 - RI = 90s

Chinups: bw+45/2x4, +25/1x4 - RI = 90s

Iso-Squat: bw/2 x 75secs, bw/1 x 60secs - RI = 60s

Decent workout. I'm not too impressed with the cleans. Although i'm fairly new to it, 135 feels heavy and my speed technique isn't quick enough. I'm not too sure if i am doing it right. Chins felt weaker than usual. My arms were fatigued from the previous exercises but still no excuse.

shiznit2169

Workout

Warmup
Glute Activation

1a) Deadlifts: 1/5/1 - 225/3x8 - RI = 60s
1b) Pullups: 1/1/1 - bw/8,8,7 - RI = 60s

2a) OH Press: 1/1/1 - 85/2x8 - RI = 60s
2b) Bulgarian Squat: 1/3/1 - 50/2x8 - RI = 60s

I had to cut it down to 2 sets each. I was just physically exhausted. Five hours of sleep last night + 5 sec ecc. on deadlifts and pull-ups superset just took the life out of me. My traps are so sore! I can't even feel them!

3) Dips: bw/2x10 - RI = 45s

goob

Wow, a deadlift/ pullups superset combo is tough. I'd have never thought of mixing them. Great stuff shiz, good workout.

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fufu

Good stuff, those 60 sec RI's must have been tough with the exercise selection.

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Your diet will set you free.

Bakerboy

Shiz the workouts look great.

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If you are having problems with your speed with your hang cleans why don't you just start super light and then move up in small increments. That's what I do. Something like- 45- 1 x 2, 75- 1 x 2, 95- 1 x 2, 115-1 x 2, 125- 1 x 2, 135, 1 x 2

No strength within, no respect without - Kasmiri Proverb

shiznit2169

Workout

Warmups

1a) Squats: 1/5/1 - 205/2x8, 185/1x8 - RI = 90s
1b) Seated Cable Row: 1/1/1 - 145,160,175/12,12,10 - RI = 90s

2a) DB Bench: 1/5/1 - 60/3x8 - RI = 90s
2b) DB RDL's: 1/1/1 - 60/3x10 - RI = 90s

3) Prone Incline Rear Delt Raise: 15/2x10 - RI = 45s

Done. Exhausted. Great Workout.

The bw iso-squats is really helping me get stronger when i do iso-squats with weight on the bar. Everything goes more smoothly and strength is increasing.

shiznit2169

Workout

Warmups
Glute Activation
Pushups

Hang Clean: 115/6x2, 135/2x2 - RI = 30s

Incline DB Press: 70/1x3, 80/1x2, 85/1x1, 40/1x20 - RI = 90s

Chinups: bw x 12,9,5,4 - target = 30reps - RI = full recovery

I skipped cardio and iso-squats today. My legs have been extremely sore since my workout on monday. I feel like a crippled man walking on two wooden legs. That's how bad it is.

fufu

Good chins.

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Your diet will set you free.

shiznit2169

Workout

1a) Deadlifts: 315/2x6, 335/1x3 - RI = 90s
1b) Pullups: bw+25/3x5 - RI = 90s

2a) Seated OH Press: 1/3/1 - 50/3x8 - RI = 60s
2b) High-Box Step-up: 50/3x12 (6 reps each leg) - RI = 60s

First time doing heavy deads in a while. I had more in me but my grip was sweaty and i couldn't hold it anymore. No chalk or straps. Gotta let my hands get adapted to it again. The rest were solid.

KelJu

Yay! Its a new Shiz journal. Where the hell have you been lately?

shiznit2169

I've been busy with school and work. I did keep a journal but it was paper and pen. It got too thick and messy so i decided to come back to the online journal again.

fufu

Good deadlifts. I assume you are pulling with a conventional stance?

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Your diet will set you free.

shiznit2169

Ya, i usually do conventional. Once in a while i'll do sumo and both have been effective but i prefer conventional though.

shiznit2169

Workout

1a) Squats: 205/1x3, 225/1x3, 245/2x5 - RI = 90s
1b) Supported T-bar Row: 105/2x8, 55/1x8 (1-3-1) - RI = 90s

2) DB Bench: 80/1x3, 90/1x3, 80/2x5 - RI = 90s

3) DB RDL's: 80/1x3, 90/1x3, 80/2x5 - RI = 90s

4a) Preacher Curls: 55/2x10 - RI = no rest
4b) Face Pulls: 80/1x10, 100/1x10 - RI = no rest

Good workout. I dislike the preacher curls, puts too much pressure on my wrists. Squats felt strong and smooth. Same with bench.

shiznit2169

Workout

Warmups
Rower - 10mins
Glute Activation
Dynamic Flexibility
Pushups - bw/2x20 - RI: 30s

1) Hang Power Clean (from floor): 75 x 3, 95 x 2, 135/5x2 - RI = 45s

Starting to get the hang of these. Will slowly up the weight over time.

2) Chinups: bw/1x3, bw+25/1x1, bw+45/3x3 - RI = 75s

3) CG Bench: 135/8,4

Stopped doing these. My wrists were hurting and i felt discomfort in my left shoulder from doing cleans. Didn't want to risk hurting myself.

4) Pistols: bw/3x12 (6 reps each leg) - RI = 60s

First time doing these and boy was it hard. I really like it though.

Good workout. Was sweating buckets afterwards.

shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility

1a) Sumo Deadlifts: 135/1x5, 225/1x3, 275/1x6, 305/1x6, 325/1x6 - RI = 75s
1b) CG Seated Row: 145/1x6, 160/1x6, 175/1x6 - RI = 75s

Absolutely brutal. The last set on deads was tough. Had to really grind out the last 2 reps.

2) Push Jerk: 135/1x2, 145/1x2, 155/1x1, 95/1x8 - RI = 60s

3) Bulgarian Squat: 40/2x12 - RI = 60s

Buuuuuurn!

4) Dips: bw/1x15

I was going to do bw+25/3x5 but i couldn't find the dip belt so i just did 1 set of 15

Finally .... the weekend

shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility

1a) Squats: 245/1x1, 265/1x1, 275/1x1, 225/1x6
1b) Supported Row: 95/1x6, 120/1x6, 145/1x6, 95/1x6 (tempo: 1-3-1)
RI = full recovery

2) Alternating Incline DB Press: 60/3x6 (each hand) - RI = 75s

3) 1-leg RDL: 50/3x6 (each leg) - RI = 45s

4a) DB Curls/Hammer Curls/Seated Curls: 35/2x10, 25/1x10 - RI = 40s
4b) Seated bent over rear delt raise: 15/3x10 - RI = 40s

Fantastic Workout

goob

Good workout Shiz.

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shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility
Pushups (various hand positions) - 3 x 10 - RI = 30s

1) Hang Clean (from floor): 95/1x3, 135/3x2, 155/3x1 - RI = 45s

2) Chinups: bw+25/2x6, bw+10/1x6 - RI = 75s

3) Walking DB Lunges: 40/1x20 (10 each leg), 40/1x20 (10 each leg) - RI = 60s

4) Decline DB Bench: 60/1x8, 70/2x8

Blah .. decent workout. I spent an hour walking around one of the buildings trying to find my professor's office so i could drop off the quiz. His office # wasn't on the syllabus and none of the staff people who worked there knew where his office was. I was pissed off and was on my way out only to catch his name on the last door near the exit. Good riddance.

Because of that, i skipped cardio. I didn't get much sleep last night either (stayed up watching golden state - utah game) and i am exhausted right now. However, it was still an ok workout.

shiznit2169

New pics in my gallery

Old me vs New me