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Old 03-30-2008, 10:55 AM   #1
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
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Big G, 2.0
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Big G's journal, 2.0



Ref: Old journal (G's Log.)(5/17/07:165lb-3/14/08:190lb)


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 03-30-2008, 11:21 AM   #2
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
3/17/08
WORKOUT: UPPER VERTICAL

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:2x5
150lb:1x5
160lb:3x5 PR
165lb:1x4¼

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:2x5(just!),1x3¾ PR


Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip w/straps over 350lb.
225lb:1x5
275lb:1x5
315lb:1x5
365lb:1x5
415lb:1x5
last reps 20-30%
barely hanging on!

Bar Hangs
57sec.

Decline situps
1x25 w/twist
1x11 throw/catch 8lb ball
1x9
upper leg burning/weak


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 03-30-2008, 11:40 AM   #3
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
3/19/08
WORKOUT: LEGS

Warmup
elliptical:4mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 9 holes visible under supports
BB on supports, starting at bottom of movement
135lb:1x5
185lb:1x5
225lb:1x5
265lb:3x5 PR
270lb:1x5
5wks ago 1RM was 275lb.


Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:1x5
405lb:1x2
then w/straps...
405lb:1x5
440lb:3x5 PR


Partial Squats
top half of movement only
power rack:14 holes visible under supports
405lb:1x5
455lb:1x5
515lb:3x5 PR
5lb up on last week


Good one!


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 03-30-2008, 11:58 AM   #4
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
3/20/08
WORKOUT: UPPER HORIZONTAL

chest still sore from last week

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x5
185lb:1x5
205lb:3x5
230lb:1x5, 1x4¼, 1x2¼
225lb:1x4¼
hmmm... lame

Supported T-Bar Row
105lb:1x5
120lb:1x5
137½lb:3x5
2½lb up on last week
last reps only 50%ish

BB Lockouts
top 33% of bench press only
power rack: 9 holes visible under supports
BB on supports, starting from the bottom position
275lb:1x5
315lb:1x5
380lb:1x2
365lb:1x3, 1x2
3min RI...
365lb:1x5, 1x4½
weak. 425lb:1x2 last week

Calf Press
smith machine
315lb:1x15, 1x20, 1x15
toe pain on first set


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 03-30-2008, 12:54 PM   #5
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
3/24/08
WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:2x5
150lb:1x5
160lb:3x5
165lb:1x5 PR
next week 165lb:3x5

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:2x5, 1x4 +1neg

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip w/straps over 350lb.
135lb:1x5
225lb:1x5
315lb:2x5
365lb:2x5 (50-70% reps)
405lb:2x5 (30-40% reps)

Bar Hangs
none. forgot
last week 57sec.

Decline situps
max decline on bench
1x25 w/twist
1x20 w/twist
upper leg burning/weak


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 03-30-2008, 01:04 PM   #6
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
3/26/08
WORKOUT: LEGS

Warmup
elliptical:3½mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
(was 9holes. now 10 to remove lower back involvement)
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x10
185lb:1x5
225lb:1x5
275lb:3x5 PR
285lb:1x5 PR

Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:1x5
405lb:1x2½
then w/straps...
405lb:1x5
445lb:1x5 PR

Partial Squats
top half of movement only
power rack:14 holes visible under supports
NONE - OUT OF TIME.
Last week; 405lb:1x5. 455lb:1x5. 515lb:3x5.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 03-30-2008, 01:24 PM   #7
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
3/28/08
WORKOUT: UPPER HORIZONTAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x10
185lb:1x5
230lb:3x5 PR
250lb:1x1 PR
240lb:1x4 PR

Supported T-Bar Row
105lb:1x5
120lb:1x5
137½lb:3x5
last reps only 50%ish

BB Lockouts
top 33% of bench press only
power rack: 9 holes visible under supports
BB on supports, starting from the bottom position
265lb:1x5
315lb:1x5
365lb:1x5
405lb:1x5
445lb:1x2 PR
415lb:2x5

OUT OF TIME - BACK TO WORK

...

AFTER WORK - BACK TO GYM

Calf Press
smith machine
225lb:1x25
250lb:1x25
275lb:1x20
315lb:1x18, 1x17
325lb:1x16 PR

then...

Hot-tub
Sauna
Steam Room


Nice!


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 04-28-2008, 07:02 PM   #8
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
3/31/08 (Mon)
WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
150lb:1x5
160lb:3x5
165lb:5,5,3 PR
left failed

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:3x5 PR

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip
135lb:1x10
225lb:1x5
275lb:1x5
315lb:1x5
365lb:1x3 no straps PR
365lb:1x5 w/straps

Bar Hangs
no RI after shrugs
short on time, lunch over
51sec

Decline situps
none. out of time.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 04-28-2008, 07:04 PM   #9
Metrosexual
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Location: A van, down by the river...
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Photos: 5
A very solid workout, Big G!

Oh, and you can do military presses and I can't...so you suck.


Quote:
Originally Posted by SamEaston View Post
Speaking of DOMS ... owww ... my ass ....
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Old 04-28-2008, 07:14 PM   #10
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
4/2/08 (Wed)
WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
(was 9holes. now 10 to remove lower back involvement)
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x5
185lb:1x5
225lb:1x5
285lb:3x5 PR
300lb:1x5 PR
First ever 300lb squat & hit 5 reps.
R4:leaned fwd a little.
R5:not fully down

Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:1x5
405lb:1x3 PR
then w/straps...
405lb:1x5
455lb:1x4 PR

Partial Squats
top half of movement only
power rack:14 holes visible under supports
405lb:1x5
455lb:1x5
525lb:1x5 PR
torso good & solid.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 04-28-2008, 07:32 PM   #11
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
4/4/08 (Fri) - 4/18/08 (Fri)
Flu.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 04-28-2008, 07:40 PM   #12
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
4/22/08 (Tues)
WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
150lb:1x5
165lb:3x5 PR
170lb:1x3 PR
Dang!

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:5,4¾,2½
Grr!Weak!

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip
135lb:1x10
225lb:1x5
305lb:1x5
then w/straps...
365lb:2x5(70%ish)
405lb:1x5(30%ish)

Bar Hangs
52sec
Hmm...

Decline situps
max decline
Twisting:1x25
Throw/Catch 8lb ball:1x13(fail)


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 04-28-2008, 07:48 PM   #13
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
4/23/08
WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x5
185lb:1x5
225lb:1x5
290lb:1x4
280lb:5,4
275lb:1x4
Weaker after flu.

Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:1x5
then w/straps...
405lb:1x5
455lb:1x5 PR
1 extra rep

Partial Squats
top half of movement only
power rack:14 holes visible under supports
NONE. OUT OF TIME.
Last week; 405lb:1x5, 455lb:1x5, 525lb:1x5 PR

Calf Press
smith machine, foot on riser
225lb:1x25
275lb:1x25


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 04-28-2008, 07:58 PM   #14
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
4/25/08 (Fri)
WORKOUT: UPPER HORIZONTAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x10
185lb:1x5
235lb:5,5,4
255lb:miss(2min RI)

Supported T-Bar Row
105lb:1x5
120lb:1x5
135lb:2x5
125lb:1x2
last reps on last
two sets only 50%ish.
was 137½lb:3x5 pre flu.

BB Lockouts
top 33% of bench press only
power rack: 9 holes visible under supports
BB on supports, starting from the bottom position
275lb:1x5
315lb:1x5
365lb:1x5
410lb:1x4½
410lb:1x3½
405lb:1x1
bummed. weak after flu.

Calf Press
smith machine
NONE. Did them on Wed. Oops.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 04-28-2008, 08:12 PM   #15
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
4/28/08 (Mon)
WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
150lb:1x5
170lb:3x5 PR
180lb:1x3 PR
Note:180lb>Old 1RM.
Kewl.

Chins
BW:1x5
BW+25lb:1x5
BW+47½lb:1x2,3¾(+2-ves)
BW+47½lb:1x3½(+2-ves)
Weird. Was 47½lb:3x5 pre flu.
Mil.Press PRs affecting #s? Hmm...

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating reverse grip
135lb:1x5
185lb:1x5
225lb:2x5
then w/straps...
315lb:2x5(100%)
365lb:2x5(70-80%ish)
405lb:None.Out of time.

Bar Hangs
None.Out of time.
Last week:52sec

Decline situps
None.Out of time.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 04-29-2008, 03:22 AM   #16
iwillmakeyousmelltheglove
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Join Date: Oct 2004
Location: Wales, UK
Posts: 5,769
Photos: 6

View Member's Myspace Profile
Man, shitload of PRs in here.

Good job


Quote:
Originally Posted by SamEaston View Post
Speaking of DOMS ... owww ... my ass ....
Quote:
Originally Posted by goob View Post
Boog???? BOOG???? Who the fuck is boog?????
http://sdatrainingprograms.blogspot.com - Updated 25/04/08
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Old 04-29-2008, 06:36 AM   #17
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Join Date: Mar 2008
Location: Connecticut
Posts: 285

great workouts!


-Dennis
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Old 06-14-2008, 08:35 AM   #18
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
Dang! Last entry was 4/28/08.

I've got a ton of updating to do!

Here goes...


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 06-14-2008, 08:44 AM   #19
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
135lb:1x6
185lb:1x5
225lb:1x5
275lb:3x5

Rack Pulls
just above the knee
power rack: 4holes visible under support bars
225lb:1x5
315lb:2x5
365lb:2x5
then w/straps...
415lb:2x5
465lb:2x5 PR
500lb:1x3 PR
1st-ever ¼ton!

Partial Squats
upper leg 45º to floor at base of movement
power rack:14 holes visible under supports
NONE. OUT OF TIME.
2wks ago; 405lb:1x5, 455lb:1x5, 525lb:1x5 PR

Calf Press
smith machine, foot on riser
NONE. OUT OF TIME.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
Big G is offline   Reply With Quote
Old 06-14-2008, 08:56 AM   #20
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
5/3/08 (Sat)
WORKOUT: UPPER HORIZONTAL
at home, in the garage...

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x10
185lb:1x5
235lb:4½
230lb:5,4
225lb:4
weaker than last wk

BO Rows
115lb:1x10
135lb:1x5
185lb:1x5
205lb:3x5
last rep 80%ish.

BB Lockouts
in power rack, BB on supports,
starting from the bottom position.
lower than normal (only have 300lb of weights)
upper arm between 45º and horizontal at base of movement
205lb:1x5
255lb:1x5
300lb:miss
285lb:4,3,3
250lb:1x5


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 06-14-2008, 09:04 AM   #21
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
5/4/08-5/8/08
Data lost.
Dammit.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 06-14-2008, 09:11 AM   #22
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
5/9/08 (Fri)
WORKOUT: LEGS

Warmup
elliptical:3mins, fwd/bckwrd and twisted 45º right/left
dynamic stretching: straight-leg high kicks (front leg ext)

Squats
power-rack: 10 holes visible under supports
BB on supports, starting from bottom position
upper leg just above parallel at base of movement.
155lb:1x5
185lb:1x5
235lb:1x5
255lb:3x5
305lb:miss

Deadlifts
no straps.
from the floor.
alternating over/under grip
225lb:1x5
315lb:2x5
365lb:2x5
375:1x1 PR
came up really slowly


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 06-14-2008, 09:19 AM   #23
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
5/12/08 (Mon)
WORKOUT: UPPER HORIZONTAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Bench press
power rack: 7 holes visible under supports
upper arm parallel to floor at base of movement
BB on supports, starting from the bottom position
135lb:1x10
185lb:1x5
225lb:5
240lb:5,4,3
250lb:1x1 PR
Kewl!

BO Rows
135lb:1x5
185lb:1x5
210lb:3x5 PR
last 2reps 80%ish.

BB Lockouts
in power rack, BB on supports,
starting from the bottom position,
9 holes visible under supports.
upper arm 45º to floor at base of movement
315lb:1x5
405lb:1x3
385lb:5,3


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
Big G is offline   Reply With Quote
Old 06-14-2008, 09:35 AM   #24
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,211
Photos: 1
5/14/08 (Wed)
WORKOUT: UPPER VERTICAL

Warmup
2-3mins swinging 10lb plates around, every which way.

Seated Military Press
power rack, 13 holes visible under supports.
upper arm parallel to floor at base of movement.
135lb:1x5
155lb:1x5
175lb:5,5,4 PR
2min RI...
185lb:1x2 PR


Chins
BW:1x5
BW+25lb:1x5
BW+45lb:5,4¾,3¾(+2-ves)
lost strength on chins. hmm...
2min RI...
BW+70lb:1¾(+2-ves) PR?

Shrugs
power rack, 6 holes visible under supports.
free-weight, alternating over/under (reverse) grip
135lb:1x10
185lb:1x5
225lb:2x5
275lb:2x5
315lb:2x5
365lb:1x2(right grip)
365lb:1x4(left grip)
NO STRAPS!

Bar Hangs
None. Fuck it.

Decline situps
Out of time.


Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
Big G is offline