Whiskey, War, Suicide, and Guns

Donut62

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After a previous attempt, which failed due to my inattentiveness and general lack of motivation to update, I bring forth an honest attempt at a log of Donut's doings. Due to life circumstances and work schedules, I will have to drop my judo and ju jitsu class stuff. So I plan to regroup and refocus on lifting, which when I make an honest assessment of my various sporting adventures has always been the one thing I have enjoyed the most.



Anyways, without further ado:

Current stats:
Age: 26
Height: 6'-0"
Weight: 240 lbs (215 at start of log)


Starting PL's (November 1, 2007):
Squat: 365
Deadlift: 455
Bench: 275

Current PL's (updated as the log progresses):
Squat: 565
Deadlift: 661
Bench: 405

Other PR's:
Power Clean: 275 (done on a whim, never train this)
Log C&P: 290
Push Press: 303
Press: 245
 
Last edited:
I am in Week 2 right now, just to catch everyone up....

WEEK 2

10/21/07 - Sunday - ME Lower

Deadlift (conventional):
365x1
385x1
405x1
425x1
455x1
495xmiss
495xmiss (not smart to make that big jump, but now I know where I stand)

DB Walking Lunge:

8x55's
8x60's
8x60's

Cable Pull Thru:
12x140
12x150
12x150

Single Leg Squat:
2x5xBW (holding cage)

High Rep Ab Circuit



10/22/07 - Monday - RE Upper

(a.m. lifting)

Blast Strap Push-Up:
3 sets, 68 total reps (new PR)

Chin-Up:
7xBW
7xBW
8xBW

Face Pull:
3x10x70

Seated DB Mil:
3x12x50's

Shrug:
3x9x315

Pushdowns:
3x15x60/70/70 (v-bar)

(p.m. conditioning)

100 rope turn/10 burpee/10 cinder block swings/10 med ball slams x 5:
10:36.58 (new PR)

Gripper Work



Some notes:

Unilateral set/reps are always each leg
 
Calories will be 3500-4000 lifting days, 3000-3500 on off days initially. This will be adjusted as I go accordingly to weekly trends in weight gain. Shooting for 1-2 pounds a week. I blow up easily so the "stuff your face" bulk rarely yields optimal results.
 
10/24/07 - Wednesday - DE Lower

Vert Jump Holding DB's:
7x2x20's

Bulg SS, front foot elevated on 3 mats (~6")
8x50's
8x50's
8x55's, 7 w/ right leg

45 Degree Back Raise
3x12x50 (CuRlZ bar on back)

Swiss Ball Bridge + Curl
3x10ishxBW

Ab Shit (saxon side bends and weighted crunches, no idea sets/reps and don't care)



Week 2 training cont'd. I absolutely hate DE work because you don't feel like you did anything. I will probably wind up switching back to a squat and deadlift day, alternating intensity every other week. Why? Because I don't think jumping coordinates to my goals right now. I took it easy today in anticipation of a big ME deadlift next week before my deload. Last week I did a shit ton of RDL working up to 315 and I believe it led to me missing 495 earlier this week. I really shouldn't deadlift 3 weeks in a row but am not satisfied with 455.

Swiss ball bridges+curl make you look like a homo of the highest order, but they are pretty challenging and give me killer glute DOMs so I swallow pride and look like a gaylord.
 
10/25/07 - Week 2 - Thursday - ME Upper

SOHP:
Warm up shit
3x135
1x155
1x165
1x180 (PR)
missx185
1x165
1x165
1x165


Definetely weak in the triceps. I can blow the shit out of the rack position easy as pie, once it gets right past my forehead and I start to push my head through the "window" I hit a huge sticking point. Board work or rack lockouts next week.

Inverted Rows (feet elevated on bench):
10xBW
8xBW
8xBW
9xBW

Steep Incline DB Press:
10x70's
9x70's
13x70's

Rev Fly:
2x12x20's

Mini Band Pull Aparts:
1xAMAP (23)

DB Shrug:
3x10/10/13x100's

Feed the Pythons (ez curls):

3x8/5/12x95/95/75



Bunch of band traction stuff, eat. Solid day overall, hit a new PR and got some good volume in accessory work. My shoulders are still mad pumped from the steep incline DB presses.
 
Definetely weak in the triceps. I can blow the shit out of the rack position easy as pie, once it gets right past my forehead and I start to push my head through the "window" I hit a huge sticking point. Board work or rack lockouts next week.
Interesting, I'm the complete opposite, slow on the initial lift but once it gets past my eyes it flys up. What would you think I'd need to work on to overcome that?
 
Interesting, I'm the complete opposite, slow on the initial lift but once it gets past my eyes it flys up. What would you think I'd need to work on to overcome that?

Get stronger shoulders. I'm no overheard pressing expert so someone else may want to chime in, this is the first I've made an honest attempt at getting cock diesel when it comes to pushing shit over my head. I would suggest a lot of Mil/Incline pressing with DB's and BB's to beef up the shoulders.
 
10/26/07 - Week 2 - Friday - Cardio

35 mins on treadmill and bike
 
10/28/07 - Week 3 - Sunday - ME Squat

Back Squat:

10x135
10x135
5x225
3x275
1x315
1x335
1x355
1x365 (PR, this was about as maximal as effort can get)
1x315
1x315

DB Walking Lunge:

8x55's
8x60's
8x65's

RDL:

8x275
8x275
10x275

Leg Raise

3 sets of I don't care



First time I've squatted for a max in probably a years time. Not as good as I had hoped, but still fairly solid and got some good volume in.
 
10/29/07 - Week 3 - Monday - SE Upper

SOHP:
4x135
4x135
4x135
4x135
4x135

2 Board Close Grip:
12x185
12x185
10x205

DB Row:
8x90
8x90
8x90
12x100 (PR)

DB Power Clean:
12x20's
15x20's

Shrugs:
3x12x315

Side Raise:
3x12x25's



Submaximal and high rep was the theme of the day. Nice refreshing upper body workout, I think I will like this scheme. Triceps felt like they were going to explode out of the skin on the 2 board work.
 
10/31/07 - Week 3 - Wednesday - SE Deadlift

Speed Deadlift:
8 sets of singles at 315

Around rep 2 or 3 I really hit a groove, and my form felt the best it ever has. Weight was flying up. Superb workout.

Front Squats:
8x185
8x185
6x205
6x205

Chin-ups (between sets of front squats):
8xBW
8xBW
4x25 db (between feet)
3x25 db
6xBW

Pull Throughs:
10x140
10x150
11x150



Will do after work:

30 min cardio on bike
Ab roll outs
 
good PR's. have you done pull throughs before? im going to start trying them in a few weeks.
 
good PR's. have you done pull throughs before? im going to start trying them in a few weeks.

Yes I have, and they always work for me, but for some reason I stop doing them. Pushing the hips up and forward and contracting the glutes at the top is the key.
 
what have they helped you on? i want to do them to see if they help my deadlift.
 
what have they helped you on? i want to do them to see if they help my deadlift.

Deadlift definetely. They really target the hamstrings and glutes, so I would say midpoint of the lift to lockout they are a great accessory movement.
 
11/01/07 - Thursday - Week 3 - ME Upper

Push Press:
155x3
175x1
185x1
195x1
205x1
225xMISS (Couldn't lock it out)
215x1 (PR, this was an epic struggle)


Shoulder tweaked on the 215 a bit, called off anymore pressing.

Inverted Rows:
10xBW
10xBW
10XBW
11xBW

Tate Press:
8x40's
8x40's
8x45's

GUNZ (ez bar curls):
13x75
12x85
11x95



Bunch of band traction stuff and mini-band pull aparts. Fixed the shoulder right up. Definetely sore as hell, ready for deload next week.
 
11/4/07 - Sunday - Squat (deload)

Squat:
4x4x245

Light and quick bar speed. Worked on form a lot and really ironed out hitting depth properly, which I had problems with last week.

DB Walking Lunges:
2x8x55's

Leg Curl:
3x10x130

Ab Circuit
Glute Activation Work
Bunch of gripper closes/negatives
 
11/5/07 - Monday - Upper (Deload)

Bench:
4x6x185
1x76x95 (just for fun, get some blood into the shoulders)

Cable Rows:
10x160
10x160
10x170
8x180

Some pushdowns, curls, external rotation work.



Nothing really worth mentioning today.
 
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