lucifuge

Didn't have too much time last night, but I got in some shoulder and bicep work. I realize it's an odd pairing, I just wanted to mix it up a little bit.

3/20/08
Standing Military 2 min R.I.
45 x 12
135 x5
155 x 5
175 x 2 PR! damn, that's heavy

Seated Military 60 sec R.I.
6 sets: 95 x 10

Barbell Curl 2 min R.I.
95 x 7, 7, 5

Single Arm Preachers back to back, so @ 30 sec R.I.
3 sets each arm: 25 x 10

actually a pretty fun workout, felt great.

lucifuge

haven't had much of a chance to post , so this's my last two sessions.

3/21/08

deadlifts 2 min R.I.
135 x 8
225 x 8
245 x 8
275 x 8

squats 60 sec R.I.
135 x 10 (6 sets)

stiff leg deadlifts
95 x 10, 10 right hip kept popping, no pain, so I cut these short

leg curls 30 sec R.I.
50 x 20, 11, 9

calf raises
135 x 32 (failure)

--------------------------------------------------------------------------


3/23/08

flat bench 2min R.I.
95 x 15
135 x 12
155 x 10
185 x 10
225 x 8
245 x 4, 4, 4

incline DB press 60 sec R.I.
25's x 12
40's x 12
50's x 9, 8, 8

BW dips 60 sec R.I.
9, 8, 8 wow, these were tough

bar pressdowns 60 sec R.I.
50 x 15, 12, 11


...damn, these 60 second rest intervals are no joke...

lucifuge

damn, been a while since my last post.
I'm currently working on 3 separate custom tattoo designs, (4 if you count my own) and some commercial designs for my buddy's company... all this alongside my normal job, so I haven't had much time for the internet, anyway...

3/24/08 Back Width
Weighted Chins:
25# x 6, 6, 5

BW W.G. Pullups:
4, 6, 4 dunno why, just couldn't get any more

W.G. Pulldowns:
150 x 6, 9, 6

Neutral C.G. Pulldowns:
150 x 6, 5, 5

Stiff Arm Pressdowns:
50 x 12, 10, 9

Standing Barbell Curls:
95 x 6, 5, 3 (negatives on last two sets)

Hammers:
25's x 10, 10
30's x 9

60 - 90 sec. R.I.'s for everything

-----------------------------------------------------------------

3/26/08 Shoulders

Standing Military:
95 x 8
135 x 8
155 x 8, 5
(drop)
135 x 5
(drop)
95x 6 good times

Seated Dumbell Press:
50's x 10
60's x 10
60's x 6 --- heh, failure

Rear Laterals (seated):
25's x 10
30's x 10
30's x 8

Side Laterals:
25's x 10
30's x 10
30's x 9

Shrugs:
225 x 10, 10, 10

60 - 90 sec. R.I.'s for everything

lucifuge

3/28/08

Leg ext:
50 x 20
100 x 15
100 x 12

Deads:
225 x 8
275 x 8
275 x 6 + 2 (rest/pause)

Squats:
155 x 10
205 x 10
205 x 10

Leg Curls:
50 x 17
60x 10
70 x 9

Dumbell SLDL:
25's x 10
40's x 10

got a little nauseous at the end there...
I hate that.
Other than that, a great time

lucifuge

3/30/08

Flat Bench:
155 x 10
205 x 10
225 x 8
245 x 6

Low Incline Bench:
245 x 6
245 x 4
225 x 5

Flyes:
30's x 10
40's x 9
40's x 8

Dips:
BW x 9, 10, 9

Skull Crusher/Close Grip Bench supersets:
45 x 12/12
65 x 12/12
75 x 10/10

Bar Pressdowns:
50 x 12, 11, 10

approximately 2 min. rest intervals.... I didn't use my timer so I can't be sure, but the workout lasted just under an hour.

Checked my stats today.
217 lbs at 18% bf.
so, if the numbers aren't somehow fooling me, I've put about 12 lbs of muscle back on since starting this journal. That kicks much ass... now I think I'm going to focus on my nutrition a bit more and cut down the bf%
I had intended on doing this when I started this journal, but it was driving me nuts so I switched focus to gaining instead.

Damn, I guess I'll have to start doing cardio again... bummer

the other half

hope you dont mind, i just thought i would hop in here and check out your journal.those are some impressive numbers in here.

so if you are at 217, how much are you looking to lose.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

lucifuge

I don't mind at all.
Thank you for the compliment!
As for losing... don't really care about weight so much, just dropping the %... I'd be happy with 10-12 %, of course I'll try for lower, but I figure that's a pretty good target.

the other half

i always say that i would like to be 200 and 10% bf, but i know once i got there it wouldnt be good enough. then what do you do?

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

lucifuge

I hear that... it's never enough.

lucifuge

4/2/08


holy shit this was a tough one...

N.G. Pullups:
7, 7, 5

Rack Pulls:
225 x 5
275 x 5
295 x 5
315 x 5 P-fukkin-R.... damn that was heavy

Bent Over Rows:
135 x 12
145 x 10
150 x 8 PR

Lawnmowers
60 x 8, 8, 7

Standing Barbell Curls:
yeah right, I got nothing left

S.D.M.F.

the other half

great workout.
im hearin ya on the rack pulls. the first one of the last set is the hardest.
then you get the momentum going.
but come on, you should have had plenty left for the curls.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

lucifuge

Thanks man... actually the 3rd rep was the hardest oddly enough
I gave curls a shot... I got 100 x 2, realized that was way too heavy
so I dropped to 85 x 3... still too heavy, so I dropped to 65 and just picking up the bar seemed like a monumental task, so I just gave up.... you're right though, I should have kept pushing.

By the way, I've been reading your journal (and Katt's) and they're great!
By far the most entertaining I've ever come across. Not to mention the great work!
I'm jealous man, I'd love to have my wife as a training partner...

the other half

it has its ups and downs, but if it wasnt for her i would be sleeping every morning, instead of getting up to workout.


it helped that she workout before we met.
but we do work good as a team.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

lucifuge

4/5/08
Well, finally had the opportunity to train again... kinda sucked 'cuz I've pretty much eaten garbage for the last two days and I felt horrible. It was mostly my own damn fault for eating crap... I forgot my cooler both days and was reduced to drive though and take out... but todays a new day, so hopefully I can get this moving in the right direction again.

shoulders
Standing Military Press
85 x 10
135 x 5
155 x 5
165 x 5
175 x 2

Kneeling Smith Machine Military Press
135 x 8, 7, 6
(A guy I work with has been telling me how great these are so I figured I'd give 'em a try. My opinion is that they are pretty much the exact opposite of great and I will never do them again)

Seated Dumbell Press
60's x 8, 8, 8

Rear Laterals
30's x 10, 10, 10

Side Laterals
30's x 9, 8, 8

Shrugs
275 x 8, 6, 5

Barbell Curls
95 x 7, 5, 5 + 3 cheats/negatives

Single Arm Preachers (each arm)
30 x 8, 8, 8
(drop)
25 x 6
(drop)
20 x 5
(drop)
15 x 6

katt

The workout looked good L... even if you didn't eat good.

As for that,, do you have a grocery store close to go to instead of a drive through? At least you would pick up some sliced turkey, ww bread & veges?

lucifuge

Thanks Katt, the workout went better than I had expected.
As for the gorcery store,in theory yes, however, the store is on the opposite end of town from my job, and I wouldn't have made it in time...
The good news is I stocked up on groceries today, and I even bought some frozen dinners to keep at work in case I forget the cooler again.

the other half

grocery stores are overrated!!!! shit i work in one and i still have a hard time eating healthy. delis and bakerys dont help.

thats some pretty impressive military press. i need to put those back into the workouts. but i will take your advice and not do the kneeling smith mach press.
oh, and congrats on the bicep workouts. gotta love the feeling of being a wimp at the end of the drop set.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

lucifuge

The last time I got deli turkey, it gave me food poisoning. I haven't had any deli meat in over a year. But, I do like the Grocery store .

Thanks for the kind words on the military's, I've been focusing on improving that exercise the most here recently and I'm very happy with my current progress.
I threw in the biceps 'cuz you called me on punking out last time lol, and you're right about the drop set on curls... it's somewhat embarrassing when you can't lift the 15 # 'bells.

33sun33

Wow, you are ridiculously strong on the standing militaries!!! Great job man

Stats: 6"3, 200-205lbs (cutting...)

lucifuge

Thank you my friend, although I don't know about 'ridiculously strong', I thank you for the compliment

lucifuge

4/8/08

gotta love leg day...

Deads:
225 x 5
245 x 5
275 x 5
295 x 5
315 x 3 PR ...... damn these were hard

Squats:
225 x 8
245 x 4
245 x 5

Leg Ext:
100 x 12, 12, 12

SLDL:
95 x 8
145 x 8, 8

Leg Curls:
50 x 13
60 x 12
70 x 8

Standing Calf Raises:
225 x 12, 12, 12

went well... I've got the rubber legs again.

the other half

rubber legs????? i dont know why.

deads, squats, and sldl=5150!!!!!!

hope that you have hand rails by the toilet.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

lucifuge

yeah, I'm not looking forward to visiting the throne room!

lucifuge

Piss poor display tonight.
I had zero time (babysitter cancelled so I had less than 1/2 an hour to take care of business) and pretty much zero strength.

Low Incline Bench:
135 x 10
225 x 7
245 x 2 dunno what happened...completely failed and damn near dropped it on my chest. praise to the power rack!
225 x 6
135 x 8

Low Incline Dumbell Press:
60's x 8, 8, 8

and that was just about all the time I had.
I probably should have just skipped tonight and picked it up tomorrow, oh well.

Gazhole

Dont sweat it, dude. Everybody has a bad session once in a while.

Take comfort in the fact that all your other sessions lately have been total 0wnage

Deadlift PR is looking strong as hell too

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lucifuge

Thanks for the kind words Gaz.
You're right, I shouldn't let it get to me. There's always next time.
I gotta be honest, the 315 on deads was intimidating as hell!
I think I could have gotten one or two ore reps with it, but I was literally expecting to hurt myself at any moment. It actually made my feet hurt the next day. I'm never deadlifting in my workboots again

Archangel

Thought I'd drop in, Your w/o's are excellent my Friend!!! PR's all over the place!!! I hear ya about the smith machine presses, they just about killed my bum shoulder so from here on out its seated DB Millis for me!!! Kudos on the Deads PR too, those are a killer!!! I like Rack Deads myself more, I'm 6'2" and a Conventional Dead just slays me to no end, I put the bars about mid shin level and pull from there, Good Stuff Brother Luc, keep it up!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

lucifuge

4/13/08
Back Width

Chins:
bw x 8
25# x 5, 5

Pull ups:
bw x 5, 5, 4

Wide Grip Pulldowns:
150 x 9, 8, 5, 5

Neutral Close Grip Pulldowns:
100 x 10, 10, 10

Stiff Arm Pressdowns:
50 x 12
60 x 8, 7

EZ Bar Curls:
65 x 12
75 x 9, 7 (negative on last rep)

Hammers:
30's x 8, 8, 7

Pretty good session.
Nothing spectacular, but it felt damned good.

lucifuge

Welcome Arch!
I love rack pulls!
I do them every other week from just below knee height. Pesonally, I've never been a fan of 'conventional' deads either, but using a trap bar really changed my perspective.

lucifuge

4/16/08
Shoulders
Standing Military:
60 x 8
135 x 8
175 x 4 = 1 (rest/pause) WooHoo! PR on reps
155 x 6
135 x 7

Seated Dumbell Military:
60's x 9, 7, 9
- getting the 'bells up on this last set kinda fucked me up a little. I thought I tweaked my lower back a little because I felt a little twinge. I stretched a little bit after the last set and it felt pretty good so I kept going.

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

Back twinged again, but still not too bad so I decided to drop the weights for the rest of the session.

Side Laterals:
20's x 12, 12, 12

Shrugs:
135 x 10, 10, 13

ok, a pretty good session, however, after I finished my shower and was toweling off, I noticed that my back was no longer the issue. Now my right oblique feels... wrong, I don't really know how to describe it. Kinda like I took a solid punch in the side. It doesn't hurt, but it's definitely not comfortable....
I am not happy about this at all.......