Gazhole

Good numbers on chin/pullups dude. That last workout looked tough as hell, too

What height are you doing the rack pulls from?

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

lucifuge

Hey, thanks for the kind words about the chins. I got more
than I expected, which of course makes me happy.
I'm using the lowest setting on my rack for the pulls... it's
about 4 inches below my knees, so probably 15-16 inches
off the floor. Now I'm curious so I'll have to measure it
when I get home tonight.
I gotta admit, last night was a pretty tough one. The sick part is I like it.

I checked my stats this morning, currently:
205.5 lbs
17% BF
so, I'm heading in the right direction.

Gazhole

Of course you like it, youre part of the IM crew, we're all crazy motherfunkers.

Thats pretty cool though, some people i see doing them from basically mid-thigh piss me off.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

lucifuge

C'mon, that 1.5 inch rom is giving them GREAT results.
I know exactly what you mean though. That's one of the reason's I hate public gyms now. The last one I was at had the same 5 guys in it everyday and not a single one of them knew how to train. The most infuriating part was that they would ask me for advice, and then completely ignore what I told them. "oh, I can't squat because I have a bad back", or another great one was when I was squatting and this guy comes up to me between sets and says "You know most guy's don't have the stones to go that deep, you're gonna tear up your knees." I said, "Yeah, unfortunately no one here knows how to squat." He just looked confused as I walked past him.
There was so much of that kind of shit there. The bad thing is that it's a small gym and the same guys were always in there. This one guy made it a point to come talk to me EVERY time I was there. They couldn't seem to grasp the fact that I wasn't there to make new friends. I dunno, maybe I'm just too damned anti-social.

Gazhole

There were people like that in my last gym. Theyd ask me the best way to do OH press, and when i said not behind the neck because of shoulder problems theyd look at me like "how could that possibly give me shoulder problems?" and walk away and do it anyways, lol.

I always hated that. I also hate it in threads here when people ask for program advice, are given it, and then shoot it down because its not the same as they have on the program...

Its like saying "i have an apple, ill trade you for something" then refusing to trade for anything that isnt an apple. RETARDS.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

lucifuge

1/26/08
Not bad, made some progress across the board tonight. Nothing spectacular but every little bit is nice, ya know.

Shoulders

Standing Military:
80 x 10
135 x 10, 9, 9

Seated Dumbell Press:
45 x 12, 10, 10, drop to 40's x 4

Rear Laterals:
30's x 12, 12, 11, 10

Side Laterals:
25's x 12, 12, 10

Barbell Shrugs:
185 x 12, 12, 10

Crunches:
15, 15, 15

At this rate, I'm gonna have to break down and buy some 35lb dumbells pretty soon. My wife's gonna love that...

lucifuge

1/30/08
O.K.... back once again. My schedule's been a little jacked up this week. I fell behind a couple days as a result.

Squats:
135 x 10
185 x 10
225 x 10
245 x 8 hmm, I didn't realize until now that I dropped a set... at least my weights went back up after last weeks bizarre session

Lunges :
90 x 8,8
90 x 8,8
90 x 7,7

Romanian Deads:
185 x 10, 10, 10

Leg Curls: (nice & slow)
70 x 12, 12, 9

Standing Calf Raises:
205 x 12, 12, 12

Some progress again.
I really can't wait for it to warm up a little. It doesn't matter how warm the garage gets, the weights are still FUKKING COLD...

lucifuge

Hello again... sorry about the absence. Things have been kinda busy lately, and I haven't had much of a chance to post.

2/2/08
Chest & Tri's

incline bench:
135 x 12
185 x 12
225 x 7, 5, 6

flyes:
40's x 8, 8, 8

weighted dips:
10lbs x 9, 9, 9

c.g. bench:
135 x 12
155 x 9, 7

rope pressdowns:
70 x 10, 10, 8

leg raises:
3 x 15

this one was alot of fun for some reason, then I had....

2/4/08

Back & Bi's

weighted chins:
10# x 10, 9, 10

weighted pull ups:
10# x 9, 9, 9

w.g. pulldowns:
120 x 10
130 x 8, 7

rack pulls:
225 x 8
245 x 8
255 x 6

lawnmowers:
50's x 12, 12, 12

barbell curls:
65 x 12, 12, 10

hammers:
25's x 10, 10, 10

this one went well, however, it was not fun in the slightest.
After my second set of chins, I managed to bash myself in the knee with the 10 lb plate hanging on my belt. Then, in the middle of a rack pull my left hip popped (like when cracking your knuckles) and my entire leg went numb for about 2 seconds. It was very odd. It didn't hurt, thankfully... just felt very strange. However, it only did it once, so I'm figuring I need to do more stretching pre workout.
A productive session, but not a very enjoyable one.

lucifuge

2/7/08
Shoulders

Standing military:
65 x 20
135 x 10
145 x 10
150 x 9, 6 Woo Hoo!

Seated Dmbll Press:
50's x 12, 12, 11

Rear Laterals:
30's x 12, 12, 12

Side Laterals:
30's x 9, 9, 8

Shrugs:
185 x 12, 12, 12

To put it simply, tonight kicked ass.

Gazhole

Looking good, man! Do the thumbs up mean personal bests?

Either way, good lifts!

Hows things?

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

lucifuge

Thanks Gaz,
The thumbs are for progress, although the 150 on military is only 5 lbs shy of my best. Hopefully in the next couple weeks I'll pass that.
I haven't made any PR's yet, although I am getting close on Incline's as well.
Other than that, things are going rather well. I'm busy as hell of course, but I'm working on some artwork that should make me a lot of cash, so that's always a good thing.
How are things with you?

Ya know, I almost tried some of your bodyweight stuff the other day- ok, not almost, I guess technically I did try it. I got 32 bodyweight squats before I decided that it sucked and went back to my routine.

lucifuge

Last night sucked monkey balls.
For some reason my back has been a little stiff for the last couple days, so I decided that I was going to take it a little easy...which turned out to be a good plan since everything seemed to be incredibly heavy.

2/11/08
legs

Squats:
135 x 10, 10
185 x 10, 10

Leg Press: (swapped out lunges tonight)
135 x 12
225 x 12
295 x 12
315 x 10 these were MUCH harder than I expected

Romanian Deads:
185 x 10, 10, 10

Leg Curls:
50 x 15
60 x 12, 10

Calf Raises:
205 x 15, 13, 13

not my best performance... I don't feel like I pushed hard enough.
next session will be better.
However, I've felt like dook since I woke up this morning and my sinuses are not cooperating at all.... maybe all this 'arctic assault' training is starting to catch up with me. I gotta get some better heating for that garage...

lucifuge

2/13/08

Hoped to set a PR today on inclines, didn't quite work out though.
However, I did make a nice jump with dips.

Incline Press:
135 x 12
185 x 12
225 x 8, 7, 4

Flyes:
40's x 10, 10, 8

Weighted Dips:
25# x 8, 8, 8

C.G. Bench:
135 x 12
185 x 6, 6

Pressdowns:
70 x 12, 11, 10

I should have just went for the 235 on incline... maybe next week

lucifuge

2/16/08

back & bi's:

weighted chins:
25# x 7, 7, 5

weighted pull ups:
25# x 5, 5, 4

pulldowns:
120 x 10
130 x 8, 8

rack pulls:
185 x 8
225 x 8
248 x 8
275 x 4 woo hoo

lawnmowers:
50x 12
60 x 10, 9

barbell curls:
65 x 12
70 x 9, 7

hammers:
25's x 10, 10, 10

good stuff today.... by the time I got to curls my grip was so shot I had to take and extra minute or so between sets.
I'm gonna dig out my straps for next week.

lucifuge

2/21/08
shoulders

standing military press:
65 x 10
135 x 10
155 x 8
160 x 5 finally a personal best !
unfortunately, every thing else suffered for it... well, except for shrugs

seated dumbell press:
50's x 8, 9, 10

rear laterals:
30's x 12, 12, 10

side laterals:
30's x 8 damn, these were hard
30's x 3 (drop)
25's x 5 these were quite difficult as well
25's x 10 used a little momentum on the last couple reps

shrugs:
205 x 10, 10, 10


very very happy with tonights events.
I just got over a cold that pretty much kiced my ass for 2 days, and I didn't expect to be able to lift shit, but I was pleasantly surprised. Now, with my luck I'll probably get sick again... but oh well. It was worth it to finally break through on an exercise that has always been really tough for me.
S.D.M.F.

lucifuge

2/24/08
good old leg day

my knees have been killing me here lately... I'm pretty sure it's because I spend most of my mornings crawling around on the floor playing with my daughter. But because of this I've made a couple changes to my routine.
I'm now doing bench squats instead of atg and I'm swapping out lunges for leg extensions. Hopefully this will help out a bit.

squats:
95 x 15
135 x 12
225 x 8
275 x 6, 5

leg extensions:
70 x 15
95 x 15
115 x 12

Romanian deads:
135 x 10
205 x 10, 8

leg curls:
50 x 15
60 x 12, 12

calf raises:
225 x 12, 12, 12

workout felt pretty good and I got a nice burn throughout my lower body... I'm probably not going to be able to walk tomorrow

lucifuge

this has nothing to do with training, this is simply an outlet for me to vent a little bit.
I just found out, via phone call while at work, that my 17 year old niece has managed to become involved with a 32 year old man who just happens to be married with 2 small children.
Now, as if this wasn't infuriating enough, my sister talked to him on the phone and he literally told her: "You don't understand, I wasn't looking to find someone, but when I met her (at fukkin church no less) I just believe how she made me feel. She makes me feel alive, I'm in love with her"
now, what kind of sick fuck 32 year old is gonna say that about a fucking kid?... anyway
The guy hung up on my sister and refused to answer his phone, so she's heading out to his house to confront him. I think she should either call the cops, or give me the address. Knowing the sterling reputation of the local police, I have to say that I think I would be the better choice. I would tune this fucker up in about 30 seconds.
But no....... she doesn't want me to get involved because then Megan (my niece) will end up hating me. Personally, I think that's bullshit, my niece needs her fucking ass kicked too. Last year she ended up dating, and giving up her virginity to some 21 year old schmuck. Her stepfather busted her out on it and she came up with some fucking bullshit story to my sister that her step-dad propositioned her.
Yeah, I got a phone call from my sister one morning. She's in tears telling me how my brother in law said these things to Megan, and now Megan's terrified and yadda yadda yadda... thankfully I was home alone with my baby daughter, otherwise I would have beat the hell outta that man, hell, I was so angry, I probably would have killed him. Then a little later, the truth comes out about the boyfriend and how she was essentially trying to discredit her step dad so she wouldn't get in trouble for having sex. I asked my sister what she was going to do about the boyfriend and she said she HAD to accept it or she'd risk pushing Megan away. I admit, at that point, I came unglued on my sister. I berated her for about 10 minutes about how her daughter lied and nearly got her step-dad seriously hurt/killed, and my daughter growing up without a father and that I couldn't believe that she would just accept that.
She told me how Megan was just sooo in love with this guy and she wouldn't listen to anything my sister had to say on the subject and that she'd just have to get hurt and learn it on her own. I offered to have a little talk with the boyfriend and my sister asked me not to get involved unless she needed me to... so, out of respect for my sister (after all, it is HER daughter) I kept my mouth shut. Now this shit tonight... thankfully, my sister isn't just 'accepting' this one.
Damn, it's after 8:30... I gotta get moving... gotta get home.
laters

lucifuge

well, due to events mentioned in the above rant, my training session had to be cut short tonight due to time constraints.
2/25/08
chest & tri's

incline bench
135 x 12
205 x 10
225 x 10
230 x 6

flyes:
40's x 10, 10, 10

weighted dips:
25# x 12, 8, 8

damn, I forgot what it was like to train when pissed. that really felt good.
wish I had some more time

lucifuge

you know, all day I was looking forward to my back session tonight. I had decided to mix it up a little bit and add in straight arm pressdowns and some bent over rows just for a little extra volume. I was thinking about it all day.
Well, about 7 pm I started to get a headache... I figured it was due to a lack of caffeine so I had a cup of coffee and figured it'd go away. Well, it didn't. In fact by the time 11 pm rolled around and I was heading home, my head was frikkin pounding. I get home and go to turn the heater on in the garage... nope, can't do it. The door had a shelf of ice in front of it and I couldn't open the door, so I had to try and find something to chip the ice away... finally I get in the garage and get the heat going.
I only made it halfway through before I just couldn't take the headache anymore.
fukkin frustrating.

weighted chins
25# x 8, 5, 4

weighted pull ups
25# x 5, 4, 4

pulldowns
70 x 15
120 x 8, 8, 8

straight arm pressdowns
50 x 10, 10, 10

rack pulls
225 x 8
245 x 7, 2

seriously... I dunno if it's the kerosene fumes or what, but my head is killing me...
fukk this, I'm out

lucifuge

O.K., got a big day of hanging with the in-laws ahead of me, so I knocked out my shoulder routine early today.
Pretty good stuff today...

standing military
45 x 15
135 x 8
155 x 8, 5, 5

seated dumbell press
50's x 12, 10, 10

rear laterals (lighter weight and dropped RI to 1 minute)
20's x 15, 15, 15

side laterals (same as above)
20's x 10, 9, 8

shrugs
225 x 11, 11, 10

I also learned a very valuable lesson today, don't shave your head after a good shoulder workout... well, unless you like torturing yourself.

lucifuge

3/3/08
legs

free squats:
45 x 12
135 x 10
225 x 10
225 x 8

leg extensions:
100 x 15
120 x 12, 11

romanian deads:
135 x 10
205 x 9, 8

lying leg curls:
50 x 15
60 x 12, 12

standing calf raises:
225 x 15, 12, 12

nothing spectacular tonight. In fact, I'm becoming dissatisfied with my current leg routine. I tried the bench squats last week, but, honestly I don't like doing them, so I scrapped them out and went back to standard squats. I'm at somewhat of a loss at the moment... last night my legs were so pumped it was difficult to make it up the three steps on my deck last night... but now this morning, they feel completely normal. They didn't get sore at all last session ...but that could have been the bench squats. Hopefully they'll get sore later in the day. I dunno, I just feel like I'm missing something.