Goals & Gains Devil's power/strength training log

[SmashiusClay]

You doing your muscle ups on a bar or rings? I tried them on 'rings' yesterday and found them much easier.

 

[Devil's_Advocate]

I am doing them on a standard pull up bar...

 

[Zerocrew1984]

haha , his gym have rings...that's a good one.

 

[Devil's_Advocate]

whose? cuz mine doesnt....though i wish it did...

 

[Devil's_Advocate]

06/04/07 8:40pm
-200mg caffeine+60mg pseudo+25mg l-ephedrine+325mg aspirin
-was alternating sets of the exercises..

Standing Rope Crunches on Pulldown station:
140-10 reps
140-10 reps
140-10+0 reps

Pull Ups:-focused on explosiveness/speed
bw(217)-5 reps
+45-2 reps
30-45 sec rest
+45-2 reps
long rest
+45-2 reps
30-45 sec rest
+45-2 reps
long rest
+45-2 reps
30-45 sec rest
+45-2 reps
long rest
+45-2 reps
30-45 sec rest
+45-2 reps
long rest
+45-2 reps
30-45 sec rest
+45-2 reps
bw-5+0 reps

Close Grip Bench Press: pinkies 2-3 inches from outer rings...yes this is medium/close grip for me
135-3 reps...DE style
225-3 reps....DE style
275-12+1 reps....got stuck midway
295-9+1 reps...got stuck 3/4 of the way up
315-4+1 reps....could feel i wasnt going to get many reps ....had nothing on 5th..

Z-deadlifts:
135-1 rep....took me a while to get stretched enough to get deep enough
225-2 reps
315-1 rep....was near max...
335-0+1 rep....did it right before leaving...gave it everything i had...barely budged...it was pathetic...

-did some DB overhead presses...

10pm END

 

[younggunz]

06/04/07 8:40pm
-200mg caffeine+60mg pseudo+25mg l-ephedrine+325mg aspirin
-was alternating sets of the exercises..

Standing Rope Crunches on Pulldown station:
140-10 reps
140-10 reps
140-10+0 reps

Pull Ups:-focused on explosiveness/speed
bw(217)-5 reps
+45-2 reps
30-45 sec rest
+45-2 reps
long rest
+45-2 reps
30-45 sec rest
+45-2 reps
long rest
+45-2 reps
30-45 sec rest
+45-2 reps
long rest
+45-2 reps
30-45 sec rest
+45-2 reps
long rest
+45-2 reps
30-45 sec rest
+45-2 reps
bw-5+0 reps

Close Grip Bench Press: pinkies 2-3 inches from outer rings...yes this is medium/close grip for me
135-3 reps...DE style
225-3 reps....DE style
275-12+1 reps....got stuck midway
295-9+1 reps...got stuck 3/4 of the way up
315-4+1 reps....could feel i wasnt going to get many reps ....had nothing on 5th..

Z-deadlifts:
135-1 rep....took me a while to get stretched enough to get deep enough
225-2 reps
315-1 rep....was near max...
335-0+1 rep....did it right before leaving...gave it everything i had...barely budged...it was pathetic...

-did some DB overhead presses...

10pm END

good work...

as for pathetic....hardly....
pathetic is not being able to lock a weight that I got 80% of the way up...

 

[feezy]

good work...

as for pathetic....hardly....
pathetic is not being able to lock a weight that I got 80% of the way up...

that happened to me last week x2 :\




but with many hundred pounds less than you.

 

[Zerocrew1984]

thats pretty weak man. i expected more from you.

 

[Devil's_Advocate]

06/07/07 7:30pm
-shot around bball for 60 min...practiced 2 foot running jumping...got wrist over the rim...
-300mg caffeine+325 aspirin+25mg l-ephedrine

Squats:
bw(217)-5 reps
45-5 reps
135-5 reps
225-5 reps
275-1 rep
315-1 rep
+knee wraps+belt(semi tight[inch loose])
wobble board bw squats: 5 reps
350-1 rep
wobble board bw squats: 5 reps
365-1+0 reps
wobble board bw squats: 5 reps
370-1+0 reps
wobble board bw squats: 5 reps
315-5+0 reps
315-3+0 reps...hit rack on 3rd b/c i didnt walk out far enough...fought to regain control and then finish it with good form
225-5 reps....was tired....didnt have much left
-took a long rest between last few heavy sets....as long as 10-15 min...

-did some calf raises
-did some gripper work....sucked shit with them today....

Sitting /----\ Cable Rows:
250-5 reps
295-5 reps
300-5 reps
305-5 reps
310-5 reps
315-5 reps
-used momentum with my lower back
-stack(250)+additional weight pinned on or added on top of stack

Pull Ups:
bw(217)-5 reps
bw(217)-5 reps
bw(217)-5 reps
-did them explosively touching chest to bar...

Standing Rope Crunches on Pulldown station:
120-5 reps
130-5 reps
140-5 reps

10pm END

 

[feezy]

i love reading your log, 'cause I just copy shit directly from it. i'm a thief.

 

[Zerocrew1984]

I love those seated cable rows. one of the only machines i like.

 

[Zerocrew1984]

haha how could i miss CALF RAISES....tee hee. pussy.

 

[Devil's_Advocate]

that does it.....I am putting them in russian next time....sort of like Fatty doing his shit in Spanish to evade Stonebreaker...

 

[Devil's_Advocate]

Glad you find useful stuff in my log Feezy. I do same thing from other peoples logs. Like I read Zero's log for bench advice. Ever notice how my bench just skyrockets? yep i owe it all to him.

 

[Zerocrew1984]

I'm glad i could be of help. Now keep working on your tricep extensions and watch your bench go past 500!

 

[feezy]

Glad you find useful stuff in my log Feezy. I do same thing from other peoples logs. Like I read Zero's log for bench advice. Ever notice how my bench just skyrockets? yep i owe it all to him.

HAHAHAHHA!

 

[Devil's_Advocate]

6/10/07 6:20pm
-300mg caffeine+25mg l-ephedrine+500mg magnesium

-was doing all my pull up sets throughout the pressing movements...alternating sets of push/pull
-was at doctors office...realized my weightscale is correct...I always assumed it was off by 5 lb ....it's not...I am 5lb less than I thought....so 210....

Mil Presses:
45-10 reps
95-10 reps
135-5 reps

+wrist wraps
Push Presses:
185-5 reps
205-1 rep
225-1 rep
245-1 rep..lots of leg drive but went up well...
265-0+1 reps....a lot of leg drive ....I got it up but form was so sickening that i cant count it in all conscience.....went up sideways...then after I locked it up for a sec it went down sideways and hit my chest pretty hard....blah...
225-3+0 reps.....eh....

Standing DB side Press:
75-5 reps
90-5 reps
105-5+0 reps....all sets were light with left but hard with right....fought to lock out 5th with right as the DB drifted back tweaking my right shoulder.....left I probably had another rep or two...probably due to uneven barbell pressing where right dominated...

Pull Ups:
bw(211)-5 reps....explosive to chest...

Counterbalance Pull Ups: rope+40lb DB
-Right on bar-2+0, Left on bar-1+1
-Left on bar-1+1 , Right on bar-0+2
-Left on bar-2+0, Right on bar-1+1
-Right on bar-1+1, left on bar-1+1
-Left on bar-1+0 , Right on bar-1+0
-Right on bar-1+0, left on bar-1+0
-right hand on bar/left on rope felt stronger than other way around...

bw-10+0 reps...bar to chest...explosive
bw-10+0 reps...bar to chest...explosive
bw-9+1 reps....bar to chest...tho bar touched higher on chest....had nothing on 10th
bw-6+1 reps....nothing on 7th.....bar to very upper chest...
bw-4+1 reps...chin over the bar
bw-1+0 reps..chin over the bar...

Standing /\ Pulldown station pressdowns:
120-5 reps
130-5 reps
140-5+0 reps....

8pm END

 

[younggunz]

6/10/07 6:20pm
-300mg caffeine+25mg l-ephedrine+500mg magnesium

-was doing all my pull up sets throughout the pressing movements...alternating sets of push/pull
-was at doctors office...realized my weightscale is correct...I always assumed it was off by 5 lb ....it's not...I am 5lb less than I thought....so 210....

Mil Presses:
45-10 reps
95-10 reps
135-5 reps

+wrist wraps
Push Presses:
185-5 reps
205-1 rep
225-1 rep
245-1 rep..lots of leg drive but went up well...
265-0+1 reps....a lot of leg drive ....I got it up but form was so sickening that i cant count it in all conscience.....went up sideways...then after I locked it up for a sec it went down sideways and hit my chest pretty hard....blah...
225-3+0 reps.....eh....

Standing DB side Press:
75-5 reps
90-5 reps
105-5+0 reps....all sets were light with left but hard with right....fought to lock out 5th with right as the DB drifted back tweaking my right shoulder.....left I probably had another rep or two...probably due to uneven barbell pressing where right dominated...

Pull Ups:
bw(211)-5 reps....explosive to chest...

Counterbalance Pull Ups: rope+40lb DB
-Right on bar-2+0, Left on bar-1+1
-Left on bar-1+1 , Right on bar-0+2
-Left on bar-2+0, Right on bar-1+1
-Right on bar-1+1, left on bar-1+1
-Left on bar-1+0 , Right on bar-1+0
-Right on bar-1+0, left on bar-1+0
-right hand on bar/left on rope felt stronger than other way around...

bw-10+0 reps...bar to chest...explosive
bw-10+0 reps...bar to chest...explosive
bw-9+1 reps....bar to chest...tho bar touched higher on chest....had nothing on 10th
bw-6+1 reps....nothing on 7th.....bar to very upper chest...
bw-4+1 reps...chin over the bar
bw-1+0 reps..chin over the bar...

Standing /\ Pulldown station pressdowns:
120-5 reps
130-5 reps
140-5+0 reps....

8pm END

Have you tried regular pullups since you started the explosive reps? have they helped your regular pullups? I am thinking about adding these to my training.

 

[Devil's_Advocate]

yes they have a really good carryover.

 

[younggunz]

yes they have a really good carryover.

nice, I've done something similar in the past...using a straight bar to pull--release hands at the static point--and catch the bar on the negative.. technically an explosive pullup, but I wasn't touching my chest to the bar...I'm trying it your way tommorow.