Canucklehead's Non-Training and Fat-Gaining Log

[Canucklehead]

Back. Short rests, really quick workout.

WGPD superset w/ BB rows
100 x 20 s/s 85 x 20
120 x 15 s/s 85 x 20
150 x 8 s/s 85 x 20

UHPD superset w/ UH BB rows
150 x 10 s/s 85 x 20
150 x 10 s/s 85 x 20

One arm rows:
110 x 8
110 x 8
110 x 8

 

[Canucklehead]

Chest and bis... 30 mins treadmill earlier...

Bench:
85 x 20
115 x 10
135 x 5
155 x 3
175 x 3
200 x 5 rep PR!, according to Tjoe's chart that puts me at a 233lb 1rm, previous best was 225 about a year ago.
200 x 3
155 x 15 rep PR as well, I think.

Incline BB:
155 x 10
155 x 10

DB flyes:
45's x 8
45's x 8

Hammer curls: one arm at a time
45 x 15 rep PR?
45 x 15

EZ-bar drag curls:
85 x 12
85 x 12

DB curls:
15's x 50 lol! come at me KOS!

 

[azza1971]

Good work, i like drag curls……...

 

[Canucklehead]

I caught a chest cold... sucks. I decided to reverse the order of my training week, because I had legs on friday and I always skipped them because I was already burnt out by the end of the week and my back was toast from work... so now monday is leg day. I didn't do much because A. I haven't worked legs for several weeks and don't want serious DOMS at work, and B. I have a chest cold, my lungs hurt.

Ham curls:
50 x 15
75 x 15
100 x 10

Leg ext:
75 x 20
100 x 20
120 x 25 drop 75 x 20

DB squats:
45's x 10 slow
45's x 10

Calf raises:
BW x 40
BW x 40

 

[Canucklehead]

Still have a cold. Meh.

DB flyes:
25's x 25
45's x 12
45's x 10

Med. grip bench (almost a CGBP):
115 x 10
145 x 5
145 x 5 doesn't feel right, something pinches in my right trap and shoulder

Normal bench:
195 x 3
195 x 3 feel kinda like a pussy, all weak and shit today.

Incline Skullcrushers superset w/ 2 hand 1 DB OH ext:
85 x 15 s/s 45 x 20
85 x 15 s/s 45 x 20

DB upright rows:
45's x 15
45's x 15

 

[Canucklehead]

Back

WGPD:
100 x 25
120 x 15
140 x 10
160 x 8

One arm rows:
85 x 5
105 x 5
125 x 5
140 x 5 PR!

UHPD:
175 x 6
160 x 10
140 x 15 drop 120 x 10 drop 100 x 12

Progress! Here's the same lifts from June 2010, when I started actually keeping track of my workouts. Probably would have better progress if I didn't take last summer off from lifting to work too many hours and drink beer erryday.

Pulldowns
80 x 20
100 x 15
100 x 15

One arm rows
60 x 8
60 x 8
60 x 8

Underhanded pulldowns
80 x 25
100 x 10

 

[Canucklehead]

Monday leg day. Back is pretty toast from work tonight.

Ham curls:
75 x 15 back cramps
100 x 12
100 x 12
75 x 15

Leg ext:
75 x 20
100 x 20
130 x 20
130 x 20 drop 100 x 10 drop 75 x 15

DB squats:
45's x 10 lower back cramps again
45's x 10
45's x 15

Calf raises:
BW x 40 toes out
BW x 40 toes in s/s donkeys BW x 30

 

[Canucklehead]

Chest and Bis.

DB flyes:
15's x 30
15's x 30
45's x 15 rep PR
45's x 12 very pre-exhausting

Incline DB press:
65's x 15
65's x 15

Bench:
165 x 10
165 x 10

EZ-bar drag curls:
85 x 15
85 x 15

EZ-bar reverse curls:
45 x 20
45 x 20

Wide grip BB 21's:
45 x '21'
45 x '21'

 

[Canucklehead]

Back, delts, and tris. Busy week at work, fuckered spine is fuckered. Only pulldowns for back tonight.

WGPD:
100 x 20
100 x 20
140 x 10
140 x 10

UHPD:
140 x 5
160 x 5
170 x 5
170 x 5
170 x 8
140 x 20 rep pr

Standing DB OH press: haven't done these for a loooong time
15's x 30
15's x 30
45's x 15 better than expected! maybe even PRish?
45's x 20 def rep PR decided to push it, impressed myself

Plate laterals: used plates instead of DBs for a change
25's x 20
25's x 20

Standing EZ-bar french press: don't think I've done these before? light weight to try it out
45 x 30
45 x 30 feels good man, def wouldn't try to use heavy weight on these

CGBP: closer grip than normal
115 x 12
115 x 12

Incline EZ-bar skullcrushers:
85 x 15
85 x 15

 

[bigbenj]

How about cardio, muh nagger.

 

[Canucklehead]

How about cardio, muh nagger.

Fuck that noise, I've been working on 30 foot tall HVAC units at work this week, ladders are better cardio than treadmill any day...

 

[KILLEROFSAINTS]

they def arent


unfortunately cardio is the best way to burn belly fat

 

[Canucklehead]

they def arent


unfortunately cardio is the best way to burn belly fat

 

[Canucklehead]

Monday leg day.

Ham curls:
75 x 15
100 x 15
100 x 15
75 x 15

Leg ext:
75 x 20
100 x 20
125 x 20
125 x 20 drop 100 x 20 drop 75 x 20

DB squats:
45's x 15
45's x 15
45's x 15

Calf raises:
BW x 40
BW x 40

Got good cardio on teh weekend, took the kid and dog to the dog park to meet my uncle and his dogs, walked about 2-3 miles, then my daughter wanted to have races... I raced my uncle (won easy), my wife (won easy), my kid (tie! very impressed with her!), and my dog (lost, of course, she can literally run circles around me when I am running as fast as I can). Good times.

 

[Canucklehead]

Chest + Biceps

Bench:
85 x 20
115 x 10
135 x 8
155 x 3
175 x 1
195 x 1
215 x 1
165 x 15 rep PR! last rep was a bitch

Incline DB press:
65's x 10
85's x 5
65's x 14


EZ-bar 21's:
55 x '21'
55 x '21'

Cross body hammers: one arm at a time
65 x 5 PR
65 x 5

EZ-bar reverse curls:
45 x 20
45 x 20

DB curls:
15's x 25
15's x 25 pumped

Followed by 30mins on the treadmill

 

[Canucklehead]

20mins treadmill before work, 30mins after work.

 

[Canucklehead]

Back

WGPD:
100 x 20
120 x 20
160 x 8

UHPD:
160 x 5
180 x 5
180 x 5
180 x 8
140 x 20

One arm rows:
85 x 5
105 x 5
125 x 5

Followed by 40mins on teh treadmill.

 

[Canucklehead]

Delts and tris

Standing DB OH press:
15's x 30
15's x 30
45's x 15
55's x 8 drop 15's x 30

Laterals:
35's x 15
35's x 15 drop 15's x 20

Standing EZ-bar french press:
45 x 30
45 x 30

CGBP:
135 x 12
135 x 10
135 x 10
135 x 10

Pushdowns:
60 x 15
60 x 15

 

[Canucklehead]

Monday leg day. Didn't have too much time tonight, have to wake up early to do stuff with the munchkin (it's her spring break). Short rests, sets not to failure.

Ham curls:
75 x 15
100 x 15
100 x 15

Leg ext:
75 x 20
100 x 20
100 x 20

DB squats:
35's x 8
45's x 8
65's x 8
85's x 8 this is up there in PRish territory! My spine was being cooperative today!

20mins treadmill.

 

[Canucklehead]

Chest + Biceps, last night.


Bench:
85 x 20
115 x 10
135 x 5
155 x 3
175 x 1
195 x 1
215 x 1
225 x 1!!! woohoo tied previous PR from last year... next goal 250!
165 x 13


Incline DB press:
85's x 5 and a bit
65's x 15
65's x 15


Running out of time and still didn't do bis or cardio, so decided to do some fast superset stuff for bis and call it done...
EZ-bar curls superset w/ EZ-bar reverse curls:
55 x 20 s/s 45 x 15
55 x 20 s/s 45 x 15
55 x 20 s/s 45 x 15
55 x 20 s/s 45 x 15 so much pump I am cumming


20 mins treadmill

 

[Canucklehead]

Back

UHPD:
100 x 20
120 x 20
140 x 10
160 x 10
180 x 10
180 x 10
180 x 10
160 x 10
140 x 10

WGPD superset w/ BB rows:
120 x 15 s/s 115 x 15
120 x 15 s/s 115 x 15

 

[Canucklehead]

Delts and tris, last night after work.


Standing OH DB press:
15's x 30
15's x 30
45's x 15
65's x 1 pr lolz hard to get DBs into position
45's x 15


Laterals:
45's x 8
35's x 17 rep pr
35's x 15
25's x 23
25's x 20 delts pretty toasty after that


Time ta worka da backa my arms.


Incline EZ-bar skullcrushers:
55 x 25
55 x 25
75 x 25
95 x 20! rep pr. tris were screaming


CGBP:
135 x 12
135 x 12


Pushdowns superset w/ standing EZ-bar french press:
50 x 25 s/s 45 x 30
75 x 20 s/s 45 x 30

 

[KILLEROFSAINTS]

military press with dbs is crazy hard



you skinny yet?

 

[Canucklehead]

military press with dbs is crazy hard



you skinny yet?

Nope...

Standing DB presses are waaay harder than seated with back support. For some reason doing it with a BB hurts my lower back but with DBs its OK.

 

[KILLEROFSAINTS]

what ya down to?

 

[Canucklehead]

what ya down to?

I'm not... I started taking some hdrol (IML's Halo Extreme! Hey Prince gimme some reps!) and went back up 9-10lbs. Still eating low carb during the week, so probably a bit of water/glycogen weight from the hdrol... I'm not taking very much (50mgs ED/4 weeks). I know a couple guys that take three times that much, but I will stick to label recommended/pussy doses. I've had it sitting in a drawer for months and decided what the hell, might as well...

 

[KILLEROFSAINTS]

yeah might as well gain weight during the weight loss comp...lol...iit was silly comp anyways...no structure

 

[Canucklehead]

So when do I get jacked?

 

[KILLEROFSAINTS]

i dont now man...sure is taking me forever

just use it for a rebound effect....i always gain 10 pounds on cycle and then lose 20 when i come off...thats how ive done it all this time

 

[Canucklehead]

i dont now man...sure is taking me forever

just use it for a rebound effect....i always gain 10 pounds on cycle and then lose 20 when i come off...thats how ive done it all this time

Gaining weight on AAS to lose weight... sounds like an excellent plan...

Just did 1 hour on the treadmill... yay fun. It's kinda hard to play angry birds on my phone and keep stepping in a straight line, lol.

I do get exercise at work as well...