Workout Log

[Drum&Bass]

Deadlift day today

135 x 10
225 x 7
315 x 7

405 for 3 reps
415 for 1
420 for 1

yesterday I did a one arm dumbbell rows with 110 full ROM for reps.

 

[Drum&Bass]

Shoulders

Overhead Press

10 x 95
7 x 115
5 x 135

Push Press
1 x 155
1 x 195

 

[future_strongguy]

I like how you split your days into different body parts, and keep the workouts very simple. Good lifts too.

 

[Fuglydude]

Nice deadlift...haha, definitely catching up...did I read that right? You squat 20 x 365??????? That's insane!!!!! I would puke if I did 15-20 reps on 275 on deads...your CV conditioning must be crazy!

 

[Drum&Bass]

did I read that right? You squat 20 x 365??????? That's insane!!!!! I would puke if I did 15-20 reps on 275 on deads...your CV conditioning must be crazy!

None of those squats were done ATG, and I was 210lbs at the time.

I'm not sure what my max squat is at the moment no where near what I use to do, now that I hit rock bottom and not parallel.

I like how you split your days into different body parts, and keep the workouts very simple. Good lifts too.

thanks, lately I've been dong alot of experimenting with supersets and max lifts which has brought about a ton of progress.

 

[kickureface]

how mcuh you weigh!!

 

[Drum&Bass]

175 - 177 lbs, as of, 5 . 17 .08

 

[kickureface]

u very strng! y hi rep?
excuse the english lol

 

[Drum&Bass]

u very strng! y hi rep?
excuse the english lol

thanx, Actually for supersetting days I keep the reps low but the weight has to be high.

I started stalling with the regular routines for back, chest, shoulders, legs, arms etc. So I needed to make a new program to follow. I looked towards the Olympic lifts for some variations and spent months learning the execution and mechanics of it all (you never really stop learning how to execute the movements).

I realized that doing the lifts were alot of fun but they weren't really gonna stimulate an adequate amount of growth or strength so I looked towards the supplemental exercises which I feel are the true strength and mass builders for improving all aspects of lifting especially the explosive stuff.

Lot of focus on heavy weight above the head, stability, flexibility and lots of pulling strength.

Bodybuilders exhaust the muscle and make it grow but that type of training didn't seem to work very well for function and raw power. I needed a type of training that constantly had my body holding up the heaviest amount of weight possible for the longest amount of time.

Priority muscles were legs, hips, low back, upper back and shoulders. So I just did low rep training with very heavy weight. To keep things varied I would combine 2 push pull muscle groups and do max lifts for reps.

On the days when my CNS has given up I just go back into a bodybuilding style of training with 10 - 12 reps and exhaustion (these are the light days).

 

[Drum&Bass]

What I Eat

wake up, whey protein isolate with sugar

later 8 egg whites + 4 whole eggs
1 cup oatmeal
2 -3 cups of orange juice with Calcium and D
2 bananas
box of strawberries

beef/chicken with 2 - 3 raw veggies

1 whole cup of cottage cheese with 2 - 3 pieces of fruit
lots of almonds

beef/chicken/fish mixed with egg whites and 2 -3 pieces of raw veggies

whey protein in milk with 2 - 3 raw eggs olive oil right before bed.

2 multi's spread through out the day
lots of fish oil through the day

i also eat lots of bananas/green apples and cottage cheese through out the day.

for recovery exercises I play sports or do plyometric training

 

[Drum&Bass]

Deadlifts + Power Cleans

Max Deadlift 435

I'm planning on competing next year at a powerlifting event my goals are:

Deadlift: 500+
Squat: 400+
Bench Press: 250+

I don't have a large upper body frame so I don't think i'm gonna hit a 300+ in time for the meet.

 

[Drum&Bass]

Powerlifting Squats
Lunges 10 x BW
10 x BW
10 x 95lbs
10 x 135
10 x 185lbs
7 x 225lbs

 

[kickureface]

hey me too! except i'm giving myself 2 years and am shooting for 500/400/300 but preferably 500/400-450/300-330. lonnnnnng road ahead

 

[Drum&Bass]

Yesterday
Body Weight Training 4 rounds of each of these
Squats - 20 / 20 / 20 / 50
Up Side Down Pull Ups - 7 /7 / 10 / 12
Planche Push Ups - 4 /4 / 2 / 1

Face Pulls
scapular pull downs ??

Today: Deadlifting

135 x 10
155 x 6
225 x 7
275 x 5
315 x 5
365 x 3
405 x 1
425 x 1
445 x 1
405 x 2

Power Cleans

135 - 205 x ??
snatch 135 - 95 x ??

 

[I-tallionStallion]

Nice lifting...you beat my DL record haha. I haven't maxed in like 3-4 months though so we can see what happens in the future. Keep it up Drum&Bass!

 

[Drum&Bass]

appreciate the motivational words stallion. see ya at 450 !

 

[Drum&Bass]

Bodyweight Squats
30

Front Squats
30 x 95
20 x 105
10 x 135

Sissy Squats
Bodyweight x 10
10 x 15lbs

 

[Drum&Bass]

been doing alot of body weight exercises lately, they just look so cool..

In the past

Chest

Incline bench
10 x 95
10 x 135
6 x 155
6 x 185
1 x 205

Flat Bench
10 x 135
15 x 95

Decline
10 x 135
10 x 155

3 x Planches

20 x Plyo Push Ups

Current

Deadlift

i didn't have any number of reps set..I just went by feel.

started tugging 135 a few times and did 3 reps with full ROM

tugged at 225 and did 2 reps full ROM

did 3 reps for 315

2 reps for 365

1 rep for 385

1 x 405
1 x 425
1 x 445
1 x 450

had my co worker lift the bar on the ends of the squat rack and did a negative rep of 465.

Overall the weight feels light, its just generating contraction. I feel my condition is excellent at the moment.

Also:

10 x single legged squats, bodyweight, you gotta try these, alot of fun !!

 

[Drum&Bass]

Yo I'm running into some trouble.

I'm always hungry !! Its starting to effect my sleep now

BreakFast
Banana + Oatmeal
Kiwi
Orange Juice
3 fish oil pills
1 Multi

Snack
1 cup cottage cheese 2 green apples
3 fish oil pills

Lunch
2 cans of tuna 4 whole eggs
3 different kinds of veggies
3 fish oil pills

Dinner
2 steaks
1 can of tuna 4 eggs
3 different types of veggies
Whey Protein in milk
4 fish oil pills
1 multi

like clockwork I wake up in 5-6 hours starving
so I take

Pre Breakfast
protein in milk with oatmeal and banana
3 fish oil pills
then I go back to sleep for another 2 hours where I start breakfast.

Why does it always feel like im starving ?? how can i get a full 8 hours of sleep ?? my strength and muscle are increasing but i hate not being able to sleep through out the night without waking up starving and taking breaks to eat before i fully wake up.

 

[Warboss Alex]

you need more calories (specifically more fats) during the day