Spesmilitis's workout journal

[spesmilitis]

Chest/Legs

weight 130.5

Squats: 130 7 reps, 7 reps, 6 reps.

dumbell flat press: 60 lbs 6 reps, then 3 reps of 45. 60 lbs 5 reps, then 3 reps of 45 lbs. Personal best.

good morings (mostly experimenting with this) - 2 sets, non max out.

Back extensions: holding a 45 lb weight, did 12 reps 3 times. Non max out. Emphazised hams during lift.

Barbell shoulder press. 70 or 75 (can't remember) 9 reps. 85, 5 reps, 4 reps. (personal best). Note, start at 85 and dont' change weight next time.

LEg curls- 1 set.

 

[spesmilitis]

weight 130.5

deadlifts- 205 lbs- 9 reps. 220 lbs 8 reps, 8 reps, 8 reps. alright, did 5 lbs more than last time AND one more rep than last time. awesome personal best, thanks to my new straps.

pull downs: 170 7 reps, then 3 reps of 140. 170 5 reps, then 2 reps of 140. Personal best

Rows: 80 lbs 7 reps, then 3 reps of 60 (middle settings). 80 lbs 6 reps, then 3 reps of 60 (top setting. Personal best.

Blame bjj on lack of scale weight gain. Credit keeping a workout journal to strength gains. Keeps me focused, consistant, and constantly improving in small increments.

edit: 2 sets lateral raises
1 set pull ups

 

[spesmilitis]

squats- 135 lbs, 5 reps. 3 sets of this (personal best weight-wise)

db flat press- 60 lbs 7 reps, then 3 reps of 50. 60 lbs 4 reps, then 2 reps of 50. (personal best)

bb shoulder press- 85 lbs 6 reps, 4 reps. (personal best)

Hip Extension- 3 sets (note: go up to 70)

leg curls- 1 set

tricpet pulldowns- 2 sets

weight, friggin 130.4

 

[Warboss Alex]

squats- 135 lbs, 5 reps. 3 sets of this (personal best weight-wise)

db flat press- 60 lbs 7 reps, then 3 reps of 50. 60 lbs 4 reps, then 2 reps of 50. (personal best)

bb shoulder press- 85 lbs 6 reps, 4 reps. (personal best)

Hip Extension- 3 sets (note: go up to 70)

leg curls- 1 set

tricpet pulldowns- 2 sets

weight, friggin 130.4

Looking good my friend. congrats on the personal best's. Don't keep weighing yourself, stay away from the scale for another four weeks.. okay?

How's the eating?

 

[spesmilitis]

Eating is good, but I know it can be better. Before bjj, I was able to gain about 2-3 lbs a month with same diet. Im not doing bjj in november so my weight should shoot up during that month. I am currently doing bjj 5 times a week, and im exhuasted at the end of each practice, so thats probably where my weight gaining calories are going.

 

[Warboss Alex]

Eating is good, but I know it can be better. Before bjj, I was able to gain about 2-3 lbs a month with same diet. Im not doing bjj in november so my weight should shoot up during that month. I am currently doing bjj 5 times a week, and im exhuasted at the end of each practice, so thats probably where my weight gaining calories are going.

yeah.. no way you can gain weight like that mate. oh well. be patient.

 

[spesmilitis]

deadlifts- 215 lbs 8 reps. 230 lbs 7 reps, 8 reps, 7 reps. Personal best.

Pull downs- 170 6 reps, then 2 reps of 135. 170 5 reps, then 3 reps of 120

rows- 82.5 6 reps, then 2 reps of 62.5. 5 reps, and then 2 reps. Edit, this was a personal best weight wise.

dam, only one personal best today, haha.

 

[spesmilitis]

yesterday- legs chest

squats- 135 lbs. 6 reps, 5 reps, 4 reps. Personal best.

db flat press- 60 lbs each- 8 reps, then 2 reps of 50's. 5 reps, then 2 reps of 50's. Personal best.

shoulder press- 85 lbs - 5 reps, 5 reps.

hipextensions- 3 sets. Note, go up to 85 lbs next time.

leg curls- 1 set.

 

[spesmilitis]

Deadlifts: 215 8 reps. 235 7 reps x3. Personal Best

Pull downs: 170 8 reps. Messed up my already messed up shoulder, so only did one set. Personal Best.

Rows: 82.5 7 reps then 2 reps of 62.3 middle setting. 4 reps then 2 reps of top setting, same weight pattern. Personal Best.

TESTED: sleep has a major impact on lifts. I need atleast 7 to do my best.

 

[mrRuckus]

good job macho man

 

[spesmilitis]

I did this last weds:

Deadlift: 220 8 reps. 240 7, 6, 6, reps. Personal best (note, bring your hooks and straps next time)

Pulldown: 175 5 reps. Personal best

Squats: 135 6 reps, 5 reps, 5 reps. Same as previous personal best

Rows: 82.5 lbs. 8 reps, 2 reps middle setting. Forgot about top setting. Personal best

 

[spesmilitis]

Did this yesterday:

db flat press: 65 lbs each, 5 reps. 3 reps, then 3 reps of 50. PErsonal best weight wise.

Shoulder press: 85 lbs 5 reps, 3 reps. 70 lbs 5 reps(persona best was 6 reps at 85)

FLy's- 2 set

Tricept pull downs- 3 sets.

 

[spesmilitis]

two days ago:

Squats- 135 7, 6, 5 reps. PErsonal Best.

Deadlifts- 225 8 reps. 245 7 reps, 6 reps. Personal best, but I could've done more if my grip didn't keep giving out. I even used straps.

Hip extensions. Found out how to madd emphasize the hamstrings by arching my back as much as possible by going up. Putting my head up as much as possible before/while doing the movement. Note, start at 50-60 next time.

Pull downs- 175, 7 reps. 5 reps then 3 reps of 145. personal best

leg curls- 1 set

Rows- 85 lbs. 6 reps, 2 reps of 60. 5 reps. 2 reps . Personal best

 

[donjuanjovi]

Nothing like blasting through your PR's

Keep up the good work man.

 

[Skilla_Staz]

Deadlifts, try a staggered grip

One over hand one underhand

 

[spesmilitis]

yeah, thats what i've been using. . . dang man, your grip is strong

 

[spesmilitis]

yesterday

shoulder press
chest press

horrible performance, cuz of sleep deprepation and bad diet that day. listened to my body and went home early.

 

[Warboss Alex]

yesterday

shoulder press
chest press

horrible performance, cuz of sleep deprepation and bad diet that day. listened to my body and went home early.

don't force yourself to work out if you don't feel up to it .. take a day off and come back fresher

 

[spesmilitis]

squats- 135 7,6,5. Same is previous perious personal best. Go up to 140 next time

Deadlifts- 230-5, 250-5, 240-5, 225-5. PErsonal best weight wise. Note, start at 225 on the first one next time, then go up to 250.

hip extentions- 4 sets. Start at 65 lbs next time. Notes on form: flex quads, thights, arch back, look up, thrust hips forward as you are comming up.

pull downs- 175- 8 reps. 4 reps, then 3 reps of 145. Same as pervious personal best.

leg curls-1 set

rows- 85 4 reps. Personal best is 7.

Changes in last 2-3 workouts: ran out out creatine, switched to night workouts, stopped juijitsu, mild intestine problems.

Gonna switch from chest and back/legs split to a upper and lower split.

Upper days:
Pull downs, shoulder press, rows, chest press (slight incline) and maybe tri's, pullups/chinups, and heavy ab work
Lower days:
squats, deads, hip extentions, leg curls, inner thigh hip abductors. Maybe calves and forearms.

 

[spesmilitis]

shoulder press - 80 lbs- 9 reps - technical pb, went lower weight but higher rep than before. Aim to do 7 reps of 85 next time.

db flat press- 65's 4 then 2 of 50's. 60's 3 then 1 of 50's. Bad set =\.

fly's- 1 set

tricept pulldowns- 3 sets.