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Dan's Strength Training Log ANGER IS A GIFT

  • Thread starter Thread starter LegioTitan
  • Start date Start date
Saturday, MARCH 9

Bro Sesh

DB Flat Bench:
60/ea 5x12

Lat Pull Down, medium:
120 5x12

Standing Alt. KB Pressing:
20kg/ea 5x12

Ring Rows:
BW 5x15

DB Shrugs:
100/ea 5x10

Back Raise:
BW x50

Roll Outs, knees:
+15kg 5x8

EZ Curls:
+50 5x8

Band P/D:
Orange 5x25



I'm logging more arm work in a blatant attempt at a JP this year. Got mega pumped today. Felt bro-tastic.
 
I very desperately want to find a 70's style white T so that I can write "ARNOLD IS NUMERO UNO" there and rock it for these days.
 
I like that reverse-band setup; it looks like you've got a nice, even strength curve going there. You at the very least don't look like you're overpowering the weight at lockout.

Sorry it's been a while since I've been in here. You know how it is.
 
Keosawa said:
I like that reverse-band setup; it looks like you've got a nice, even strength curve going there. You at the very least don't look like you're overpowering the weight at lockout.

Sorry it's been a while since I've been in here. You know how it is.
Click to expand...

Thanks for taking a look. So far I'm enjoying it as a replacement for block work.

No worries man.
 
Monday, March 11, 2013

LBBS:
215 1x5
250 250
290 2x3
330 4x2, belt, wraps

330 Sets:

A press, lying:
140 1x5
165 1x4
195 2x3
220 6x3

1st, 3rd, 6th:

Band Fly:
Mini 5x10

Push Ups, NG:
5x10

LBBS:
195 1x3
235 1x3
270 1x3
310 4x3, belt, wraps

1st and last:



---This was the first day in Sheiko that sort of sucked. I was pretty damn tired at the end.

--First round of squatting felt pretty great. Solid. Felt slow but I guess they look okay given the %. Playing around with my set up a bit. I seem to lose all my power out of the hole with a wider stance so it's almost the same as my HBBS. I won't be surprised if that changes in time.

--Minor knee discomfort. Left knee. I don't think it's anything serious I just need to be aware of it.

--Benching was pretty challenging starting at around the fourth set. Really had to focus on keeping my set up tight. Very minor discomfort in the left elbow. Nothing serious.

--Second round of squatting was pretty rugged. Got sloppy.
 
I like the sheiko names, A press, lying :)
Great work and damn you scream alot when you train!
 
Progress is generally pretty quite for me for whatever reason lol, only time I make noise is on a deadlift PR. :D


Any chance you could give me some feedback on these, assuming you've got some free time? haha Hit a rep PR today on em 195/225 x3 respectively in the video. Thanks! :D
 
Wednesday:

Sumo DL:
265 2x3
315 2x3
345 4x3

First and Last:


Benching:
140 1x5
165 1x4
195 2x3
220 3x2(paused first rep of each)
235 2x2(samsies)
220 2x3

Attempt at pausing 235 on first rep. Felt strong. Slow but solid.


DB Fly
20/ea 5x10

Reverse Band DL, blue 3rd pin:
315 1x4
370 2x4
420 2x3
475 3x2

475 sets:


Split Squat:
+32kg 5x5

Lots of hammer curls


---Called for light deficit pulls today but I kept the percentages and did sumo instead. Better job of using my ass but still not great. Really focusing on that made all the reps silly slow.

--Benching was okay. Pauses felt good and strong.

--I think the next go round I might add 5% to these r/b pulls. Maybe, maybe not.

--Hands were on fire hence the straps on my top pulls. Was busy digging in ice cold bullshit all day and they're cracking up. I gotta write a note on my dashboard to get lotion of some kind or something. Ridiculous.

--Haven't checked my AM weight in a few days but 173 when training.
 
Last edited by a moderator:
Gfreak said:
Progress is generally pretty quite for me for whatever reason lol, only time I make noise is on a deadlift PR. :D

Any chance you could give me some feedback on these, assuming you've got some free time? haha Hit a rep PR today on em 195/225 x3 respectively in the video. Thanks! :D
Click to expand...

Just checked it out man. Left some input in your log.

Let me know if you have any questions.

Cratos said:
Why do you always train shirtless?
Click to expand...

Well I take my shirt off in between sets to flex in the mirror and scream "ARNOLD" and sometimes I'm just too lazy to put it back on.

Oh, him.... well, for future reference..
 
Last edited by a moderator:
LegioTitan said:
Well I take my shirt off in between sets to flex in the mirror and scream "ARNOLD" and sometimes I'm just too lazy to put it back on.
Click to expand...


Yea, thanks a ton for the advice man. Don't really have too many questions 'bout it, just gotta see how i'll do with the advice next time I jerk haha.

As for the shirtless, It's just more comfortable for me lol. My mma gym is kept fairly warm most of the time, and so I just got used to it. Only time I really wear a shirt to lift is when i'm in a commercial gym, or doing cleans (the smaller belt I have, non lever, sucks without a shirt on lol).
 
Gfreak said:
Yea, thanks a ton for the advice man. Don't really have too many questions 'bout it, just gotta see how i'll do with the advice next time I jerk haha.
Click to expand...

No worries man. Keep at it. You've made good progress for someone mostly self taught and only lifting to supplement a sport.
 
Friday

LBBS:
195 1x5
235 1x4
270 2x3
310 6x3(belt, wraps)

Benchin'
140 1x5
165 1x4
195 2x3
220 7x3(first reps paused)

1st and Last(all paused on last)


Cambered Bar GM, squat stance:
+70 5x5


---Squats felt great today. Smooth, strong, and easy. Also the fastest I've gotten through them.

--Benching was all over the place. Felt terrible.

--GM's in squat stance felt way more natural.
 
Saturday

Bro Session

Incline DB BP:
50/ea 4x12

Chins:
+35 4x5

Alt. KB Press:
20kg/ea 5x12

Lat Pulldown, medium:
120 4x12

DB Fly:
20/ea 4x10

Face Pull, spud strap:
60 4x15

Back Raises:
BW 4x20

Rollout, knees:
+35 4x8


A bunch of curls.


--Need to do more horizontal pulling next week I think.
 
Monday

LBBS:
195 1x5
235 1x4
270 2x3
310 5x3(belt, wraps)

A press, lying:
155 1x5
180 1x5
205 5x4(Sets 1, 2, and 5 all paused)

FS:
155 2x5
195 2x4
235 3x3(belt)

DB Fly:
25/ea 5x10

Band P/D:
Purple 5x20

Cambered Bar GM:
+75 5x5


--Squats at 80% felt a little taxing but pretty smooth.

--Shoulders felt a little beat up. Need to dial back my push work on bro day.
 
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