zeel's \m/etal log

[zeel]

9/20/2010

Had some car issues so canceled my trip. I usually drive when its less than 7hrs or so because I get paid mileage. Good thing everything is covered by warranty still.

Bench

135x5
185x5
225x2
245x2
265x2

Incline Bench

135x5
155x5
175x5
185x7

Tricep overhead extensions avec dumbbell

50x10
55x10
60x10

Squats

185x5
225x5
315x2
340x2
360x2

This was the most weight I've ever doubled on squats and bench. I feel stronger.

 

[zeel]

9/22/2010

Deadlifts

135x5
225x5
315x1
375x1
405x1
440x1
440x1
440x1
440x1

Strict Press

115x5
140x4
140x4
140x4

Weighted Pullups

bw+45x10
bw+45x8
bw+45x7

Bors

135x5
185x5
225x8
135x20

Deadlifts felt good. Will go for 440x1x5 next week.

Will be back next tuesday. Puerto Rico for a few with the gf.

 

[zeel]

9/28/2010

Squats

135x5
225x5
275x5
315x9

Bench Press

135x5
185x5
225x5
225x5
225x5
225x5
225x5

Incline bench

135x7
155x7
175x7
185x7

Strict Preacher Curls

60x10
60x10
60x10

First day back. I want to deadlift heavy on thursday so I didnt do too much squatting.

 

[zeel]

9/30/2010

Deadlifts

135x5
225x5
315x1
375x1
405x1
worksets
440x1
440x1
440x1
440x1
440x1

Strict Press

115x5
140x3
140x3
140x3
140x3

Weighted Pullups

bw+45x10
bw+45x8
bw+45x8

Tricep Rope Pulldowns (superset with facepulls)

70x10
80x10
90x10
100x10

Facepulls

70x12
70x12
70x12
70x12

Ab wheel

bwx20
bwx20
bwx20
Standing rollout negative x 10


Deadlifts great success! I will probably drop the weight down and do a few defecit pulls next week. Maybe work up to a 405x1 defecit pull.

I can't do a standing ab roll out so I did a few negatives and just tried my best to hold it towards the bottom sans alligator arms.

 

[zeel]

10/4/2010

Squats

185x5
225x5
275x5
315x4
320x4
325x4
330x4

Bench Press

135x5
185x5
225x4
230x4
235x4
240x4

Kroc Rows

90x10
90x10
90x10

Tricep Pulldowns

90x10
90x10
90x10

Facepulls

80x10
80x10
80x10

Squats were kinda meh tonight but I did what I aimed for.

 

[zeel]

10/5/2010

Defecit Deadlifts (4in and DOH grip)

135x5
185x5
225x5
315x3
375x3
405x1
375x3

Weighted Pullups

bw+45x10
bw+45x8
bw+45x7

Dumbbell Tricep Extensions

90x5
90x5
90x5

BORS

135x10
135x10
135x10
135x10
135x10

I am going to a gun range tomorrow for the second time so I threw in my light deadlift work out today. The bors had real strict form and I only had about a 2 min break between sets.

 

[zeel]

10/9/2010

Squats

185x5
225x5
275x3
315x3
335x2
365x1

Bench

135x5
185x5
225x3
245x2
265x1

Tricep Rope Pulldowns

70x10
80x10
90x10
100x10

Facepulls

70x10
80x10
90x10
100x10

Wanted to work up to a decent single on both squat and bench.

 

[zeel]

10/11/2010

Squats

135x5
185x5
225x5
275x3
325x4
325x4

Bench Press

135x5
185x5
225x3
235x3
255x3

Incline Bench

135x8
145x8
155x8
175x8
185x8

Left hip flexor sore. Need to stretch + lacrosse ball.

 

[zeel]

10/13/2010

Deadlifts

135x5
225x5
315x1
375x1
405x1
worksets
445x1
445x1
445x1

Military Press

115x5
135x4
135x4
135x6

Weighted Pullups

bw+45x7
bw+45x7
bw+45x7
bw+45x7
bw+45x4

BORS

135x10
155x10
175x10

Facepulls

90x10
90x10
90x10
90x10

Deadlifts were slow on the first two but the last one was money. Shoulders were still sore from mondays workout so I couldn't go with 140.

 

[zeel]

10/16/2010

Squats

135x5
185x5
225x5
275x3
275x3
275x3

Paused Bench

135x5
185x5
225x3
225x3
225x3

Weighted chins

bw+45x12

Tricep Extensions

90x10

Short light session today

 

[hatchoo]

I wish i could bench 225 for sets of triples and call it a light workout good work as always rich! Are you on any program or are you just going for heavy singles/triples every workout?

 

[zeel]

Right now I am just kind of winging it. lol

Somedays I'll do more volume 4/5 reps and then some days ill do the triples/singles.

 

[zeel]

10/20/2010

Deadlifts

warmups (DOH)
135x5
225x5
315x1
375x1
405x1
worksets (mix grip)
445x1
445x1
445x1
445x1

Strict Press

115x5
145x4
145x3
145x2

Neutral Grip Chins

bwx10
bwx10
bwx10
bwx10

Tricep Rope Pulldowns

100x10
100x10
100x10

Will go for 445x1x5 next week on deads

 

[zeel]

10/23/2010

Squats

185x5
225x5
275x5
worksets
315x3
315x3
315x3
315x3
315x3
315x3

Close grip bench

135x5
185x5
205x5
215x3
225x3

Facepulls

80x12
80x12
80x12

Haven't squatted or benched in a little more than a week. Felt good today. Found that I wasn't pushing my knees out enough at the bottom which was causing them to go forward and irritate my hip flexors. I also widened my stance just a tad.

 

[zeel]

10/26/2010

Paused Bench

135x5
185x5
225x3
worksets
235x3
235x3
235x3
235x3

Incline Bench Press

135x12
135x12
135x12
135x12

Rack Lockouts

225x8
275x6
315x5
335x3

 

[zeel]

10/27/2010

Deadlifts

135x5
225x5
315x1
375x1
405x1
worksets
445x1
445x1
445x1
445x1
445x1

Weighted Pullups

bw+45x11
bw+45x9

Chest Supported Rows

45x12
55x12
70x12
90x12

Kroc Rows

100x6
100x6
100x6
100x6

Hooooray deadlifts.

 

[zeel]

11/1/2010

Squats

185x5
225x5
275x5
315x3
335x2
355x1
355x1
355x1
355x1

Paused Bench

135x5
185x5
225x3
235x3
245x3
255x1
255x1
255x1
255x1
255x1

Incline Bench

135x10
135x10
135x10
135x10

Facepulls (super set with chins)

60x15
60x15
60x15

Neutral Grip Chins

bwx10
bwx10
bwx10

 

[zeel]

11/08/2010

Squats

135x5
185x5
225x5
275x5
315x4
345x2
345x2
345x2
345x2

Paused Bench

135x5
185x5
225x5
245x2
245x2
245x2
245x2

Incline Bench

155x8
155x8
155x8
155x8

Weighted Pullups

bw+45x7
bw+45x7
bw+45x7
bw+45x7
bw+45x5

Rack Lockouts

225x3
255x3
275x3
315x1

 

[zeel]

11/10/2010

Deadlifts (3in deficit)

135x5
225x5
315x5
375x3
405x1
375x3

Strict Press

115x8
125x8
135x7

(superset these last 3 exercises)

Neutral Grip Chins

bwx10
bwx10
bwx10

Facepulls

45x10
45x10
45x10

Chest Supported Rows

90x8
90x8
90x8

 

[zeel]

11/13/2010

Squats

135x7
185x7
225x7
275x7
315x6
315x6

CG Bench

135x5
185x5
225x5