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Old 03-30-2008, 10:55 AM   #1
Gettin' Diesel.
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Location: Cols,OH. It sucks.
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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)


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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: 1,191
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


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Old 03-30-2008, 11:40 AM   #3
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,191
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!


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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: 1,191
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


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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: 1,191
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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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Old 03-30-2008, 01:04 PM   #6
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,191
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.


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Old 03-30-2008, 01:24 PM   #7
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,191
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!


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Old 04-28-2008, 07:02 PM   #8
Gettin' Diesel.
Elite Member
 
Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,191
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.


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Old 04-28-2008, 07:04 PM   #9
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Location: A van, down by the river...
Posts: 20,617
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: 1,191
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.


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Old 04-28-2008, 07:32 PM   #11
Gettin' Diesel.
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Join Date: Dec 2006
Location: Cols,OH. It sucks.
Posts: 1,191
Photos: 1
4/4/08 (Fri) - 4/18/08 (Fri)
Flu.


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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: 1,191
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)


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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: 1,191
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


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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: 1,191
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.


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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: 1,191
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.


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Old 04-29-2008, 03:22 AM   #16
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Location: Wales, UK
Posts: 5,466
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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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Location: Connecticut
Posts: 281

great workouts!


-Dennis
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