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#1 |
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Gettin' Diesel.
Elite Member
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Big G, 2.0
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com New and improved, stream-lined, condensed and BS-free... Big G's journal, 2.0 Ref: Old journal (G's Log.)(5/17/07:165lb-3/14/08:190lb) |
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#2 |
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Gettin' Diesel.
Elite Member
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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 |
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#3 |
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Gettin' Diesel.
Elite Member
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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! |
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#4 |
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Gettin' Diesel.
Elite Member
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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... lameSupported 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 |
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#5 |
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Gettin' Diesel.
Elite Member
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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 ![]() |
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#6 |
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Gettin' Diesel.
Elite Member
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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. |
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#7 |
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Gettin' Diesel.
Elite Member
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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! |
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#8 |
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Gettin' Diesel.
Elite Member
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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. |
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#10 |
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Gettin' Diesel.
Elite Member
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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. ![]() |
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#12 |
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Gettin' Diesel.
Elite Member
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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) |
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#13 |
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Gettin' Diesel.
Elite Member
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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 |
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#14 |
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Gettin' Diesel.
Elite Member
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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. |
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#15 |
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Gettin' Diesel.
Elite Member
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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. |
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#16 |
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Ride my face to Chicago.
Moderator
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Man, shitload of PRs in here.
Good job ![]() |
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#17 |
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Registered User
Join Date: Mar 2008
Location: Connecticut
Posts: 281
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great workouts!
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-Dennis
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