Goals & Gains Devil's power/strength training log
- Thread starter Devil's_Advocate
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7/31/07 8:15pm
300mg caffeine+b-comple+250mg magnesium
-left erector spinae was sore as a mofo...almost like it was tweaked...
Military Press: pinkies 2 inches from outer ring
45-5 reps
Push Press: pinkies 2 inches from outer ring
95-5 reps
135-5 reps
185-5 reps
+belt & pinkies on outer ring:-belt was ultra tight...had to really suck in gut to get it there
225-1 rep
245-6X1....PR....i think i hit 7 singles but lost count past 3....so went with the lower number
-was going for more but this spindly 16 yr old asked if i was done and as I was taking forever resting/talking with friend i said he can have the rack...he then proceeded to do 125 squat for 1/5 the depth...fantastic
-was thinking about 275 push press for graedy day but with tweaked lower back decided not to push my luck.....a bit disappointed i couldnt hit a decent PR and video that shit.... but o well....
Standing Alt DB Curls: -did these between push presses
40s-5 reps with 1 sec pause at top
60s-3 reps with 1 sec pause at top
80s-3 reps...maybe had 1 more..
90s-1 rep...
Speed Bench:
245-8x3 with about 30-45 sec between sets
Standing Rope Crunches on Pulldown station:
120-5 reps
120-10 reps....was flying with these thinking it was 150...but my friend worked in and i forgot to change it back...fuck..
150-5+0 reps
120-10 reps...
10pm END
300mg caffeine+b-comple+250mg magnesium
-left erector spinae was sore as a mofo...almost like it was tweaked...
Military Press: pinkies 2 inches from outer ring
45-5 reps
Push Press: pinkies 2 inches from outer ring
95-5 reps
135-5 reps
185-5 reps
+belt & pinkies on outer ring:-belt was ultra tight...had to really suck in gut to get it there
225-1 rep
245-6X1....PR....i think i hit 7 singles but lost count past 3....so went with the lower number
-was going for more but this spindly 16 yr old asked if i was done and as I was taking forever resting/talking with friend i said he can have the rack...he then proceeded to do 125 squat for 1/5 the depth...fantastic
-was thinking about 275 push press for graedy day but with tweaked lower back decided not to push my luck.....a bit disappointed i couldnt hit a decent PR and video that shit.... but o well....
Standing Alt DB Curls: -did these between push presses
40s-5 reps with 1 sec pause at top
60s-3 reps with 1 sec pause at top
80s-3 reps...maybe had 1 more..
90s-1 rep...
Speed Bench:
245-8x3 with about 30-45 sec between sets
Standing Rope Crunches on Pulldown station:
120-5 reps
120-10 reps....was flying with these thinking it was 150...but my friend worked in and i forgot to change it back...fuck..
150-5+0 reps
120-10 reps...
10pm END
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nice job on the presses.
i went to la fitness last night to help my wife max and there is a ton of noise coming from the squat racks. I look over to see a guy have 4 spotters...4....and he has about 545lb on the bar. He puts a belt on. and then does 3 quater squats...barely, i mean if this was a quater squat competiiton, i think i would have red lighted him on two of the reps he was so high.
My wife looked at me and called him a pussy and shouted to him to squat lower, lol.
i went to la fitness last night to help my wife max and there is a ton of noise coming from the squat racks. I look over to see a guy have 4 spotters...4....and he has about 545lb on the bar. He puts a belt on. and then does 3 quater squats...barely, i mean if this was a quater squat competiiton, i think i would have red lighted him on two of the reps he was so high.
My wife looked at me and called him a pussy and shouted to him to squat lower, lol.
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"My wife looked at me and called him a pussy"
LMAO.......why did she look at you for? inspiration?
LMAO.......why did she look at you for? inspiration?
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pffft, I'm closing in on your squat.
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I can taste 405 squat....
I am going to start using gym's belt to full potential. I realized I get MUCH better core activation with it as tight as possible....my push press pr was thanks to it...I am guessing squat will also great benefit from it...I will hopefully test it out thursday..
if all goes as planned you may very well surpass my squat with your smolov cycle...
I am going to start using gym's belt to full potential. I realized I get MUCH better core activation with it as tight as possible....my push press pr was thanks to it...I am guessing squat will also great benefit from it...I will hopefully test it out thursday..
if all goes as planned you may very well surpass my squat with your smolov cycle...
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http://www.dieselcrew.com/articles/js - Knee Rehab Post.pdf
a list of rehab stuff for teh knee. I don't know if it's relavent or if you need it or if you have already read it. i dont care. have at it.
a list of rehab stuff for teh knee. I don't know if it's relavent or if you need it or if you have already read it. i dont care. have at it.
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8/2/07 8:10pm
-400mg caffeine+60mg pseudo-E+325mg aspirin+500mg magnesium+B-complex
-played light bball for 30 min ....
Squats:
45-5 reps
135-5 reps
185-5 reps
225-3 reps
275-1 rep
+knee wraps:
315-1 rep
+knee wraps & belt(as tight as I could get it):
350-7x1 reps...~6min rest between sets...probably could have done couple more singles but wanted to do some assistance stuff
Standing Alt Hammer Curls:
40s-5 reps
60s-2x5 reps...
Speed Deadlifts:
135-5 reps
225-5 reps
+wraps&belt:
350-8x3...30-45 sec rest....
Power Shrugs: +wraps&belt
405-5x5....
Sitting Calf Raises:
1-45: 5 reps
2-45: 5 reps
3-45: 5x2 reps...1 sec pause at bottom...supersetted these with shrugs in the last 10 min of gym
10pm END..
-400mg caffeine+60mg pseudo-E+325mg aspirin+500mg magnesium+B-complex
-played light bball for 30 min ....
Squats:
45-5 reps
135-5 reps
185-5 reps
225-3 reps
275-1 rep
+knee wraps:
315-1 rep
+knee wraps & belt(as tight as I could get it):
350-7x1 reps...~6min rest between sets...probably could have done couple more singles but wanted to do some assistance stuff
Standing Alt Hammer Curls:
40s-5 reps
60s-2x5 reps...
Speed Deadlifts:
135-5 reps
225-5 reps
+wraps&belt:
350-8x3...30-45 sec rest....
Power Shrugs: +wraps&belt
405-5x5....
Sitting Calf Raises:
1-45: 5 reps
2-45: 5 reps
3-45: 5x2 reps...1 sec pause at bottom...supersetted these with shrugs in the last 10 min of gym
10pm END..
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Almost forgot while working out today I see this guy doing side raises with like 10s.....so I walk up next to him grab 5s and start doing light high rep rotator cuff prehab stuff...so i rerack the weights ...I look over and the guy gives me a little smirk....very slight but something I have learned to notice...microexpression of sorts...so i found it amusing as I think he was thinking to himself that I am a big guy but probably weaker than him...or dont know what i am doing...
takeahnase
watching the swarm
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It's my understanding that you have knee problems. What about having surgery done, or is that not an option?
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I have been doing my raises with 5lb db's , i feel weird but i think its been working for my rehab stuff. i usually just do the 3 main types of raises supersetted together at 10 reps each exercise.
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Knee surgery was what was recommended to me initially. They were fairly certain(not 100% without arthroscopic procedure) that I had a complete tear and that repair was unlikely. They wanted to cut off the part that tore and sew up the rest as far as I understood. However the docs said the condition was unlikely to get worse(ie tear further as it was 'complete tear') so they said if i can live with it then I can choose to do so....it wasnt like an ACL tear which pretty much forces you to have a surgery. I also read in a few places that there's a decent propensity of cartilage to heal on its own for something similar that I had so I choose that. i dont have anywhere near as good of insurance now so it's not really an option. It's really not a problem day to day. i could feel it when going considerably below parallel or twisting knee in some positions. In last nights workout I only once had my knee get the pop/grinding sensation. Wasnt an issue really.Still it's something I am cognizant of and for which i take supplements.
I did a couple external rotation exercises for reps of 20 for couple sets. Nothing too crazy.
I did a couple external rotation exercises for reps of 20 for couple sets. Nothing too crazy.
takeahnase
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I pay a grip of money for insurance but i somehow feel that when i really need it i'm going to get screwed over....
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For a while I was considering getting the surgery just to get my money worth. I was paying 2G a for over 5 years while working at walgreens and almost never even gone to a doctor. Eh.
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8/6/07 4:40pm
-300mg caffeine+60mg pseudo-e+b-complex+500mg magnesium+325mg aspirin+5g of fish oil
Pull Ups:
bw(210)-5 reps to lower chest....explosively
+45: 5x3&3...did 3 pull ups to chest then 3 chin ups to chest without rest...
Bench:
45-10 reps
135-5 reps...medium grip
225-5 reps...medium grip
275-1 rep....medium grip
315-1 rep....medium grip
375-1 rep....pinkies on outer rings
375-9x1 rep...middle finger on outer ring...realized my hands were too close on 1st set..
-had couple more sets left....my friend didnt show up as usual...even when i called him an hour prior to double check....so i had to ask random people for spots...which kinda sucked....timing on lift off was poor...o well...
external rotation: rot cuff stuff
5s-1x20
10s-1x20
15s-1x20
10s-1x20
Gravitron 2000 assisted pull ups:
-30: 2 isometric holds at the top with each hand and then slow negative
Speed Bench:
245-8x3...30-45 sec rest
Sitting Concentration Curls: top 1/5th
60-10 reps
80-5 reps
100-5 reps
One Arm Pulldowns: +Strap
120-1 rep per arm
150-1 rep per arm
180-1 rep per arm
210-1 isometric hold at the bottom once I assisted myself with other hand then slow negative
220-1 isometric hold at the bottom once I assisted myself with other hand then slow negative
-10 bw pull ups to chest...
-did 3 sets of 10 per arm with coc#3 of forced closes
-did couple sets of pony clamp pinchies for thumb....
-took like a 20-25 min break to read a magazine before my one arm pulldowns...i was essentially done before then but I decided to go back and do this exercise...
7:40pm END
-300mg caffeine+60mg pseudo-e+b-complex+500mg magnesium+325mg aspirin+5g of fish oil
Pull Ups:
bw(210)-5 reps to lower chest....explosively
+45: 5x3&3...did 3 pull ups to chest then 3 chin ups to chest without rest...
Bench:
45-10 reps
135-5 reps...medium grip
225-5 reps...medium grip
275-1 rep....medium grip
315-1 rep....medium grip
375-1 rep....pinkies on outer rings
375-9x1 rep...middle finger on outer ring...realized my hands were too close on 1st set..
-had couple more sets left....my friend didnt show up as usual...even when i called him an hour prior to double check....so i had to ask random people for spots...which kinda sucked....timing on lift off was poor...o well...
external rotation: rot cuff stuff
5s-1x20
10s-1x20
15s-1x20
10s-1x20
Gravitron 2000 assisted pull ups:
-30: 2 isometric holds at the top with each hand and then slow negative
Speed Bench:
245-8x3...30-45 sec rest
Sitting Concentration Curls: top 1/5th
60-10 reps
80-5 reps
100-5 reps
One Arm Pulldowns: +Strap
120-1 rep per arm
150-1 rep per arm
180-1 rep per arm
210-1 isometric hold at the bottom once I assisted myself with other hand then slow negative
220-1 isometric hold at the bottom once I assisted myself with other hand then slow negative
-10 bw pull ups to chest...
-did 3 sets of 10 per arm with coc#3 of forced closes
-did couple sets of pony clamp pinchies for thumb....
-took like a 20-25 min break to read a magazine before my one arm pulldowns...i was essentially done before then but I decided to go back and do this exercise...
7:40pm END
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I dont have a separate day for speed bench and I dropped my RE stuff so I replaced it with DE bench....seems like I can still maintain decent speed after my ME singles...
was going to do bit of abs but ran out energy and went to shoot around basketball a bit.......
was going to do bit of abs but ran out energy and went to shoot around basketball a bit.......
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8/8/08 8pm
-300mg caffeine+60mg pseudo-e+B-Complex+250mg magnesium...forgot aspirin today
-still felt like crap from mondays workout but decided to go anyway to hang out with a friend
Squats:
135-5 reps
185-5 reps
225-3 reps
275-1 rep
315-1 rep
wraps+belt:
365-3x1 rep...~10 min rest between sets...was going for 5 but 3rd rep was such a grind and was GMing it...that i decided to call it a day...only good thing was that i went deep....
315-3+1 reps.....got 4th rep but i was GMing it with knees coming in....eh...
Standing Alt DB Hammer Curls:
40s-5 reps
60s-5 reps
70s-5 reps
75s-5 reps
80s-2 reps
Shrugs: w/ wraps
365-5 reps
415-5 reps
465-5 reps
515-5 reps
Sitting Calf Raises:
1-45: 5 reps
2-45: 5 reps
3-45: 1 rep
3-45+1-10: 1 rep
3-45+2-10: 1 rep
3-45+3-10: 1 rep
3-45+4-10: 1 rep
-did 4-5 sets of levering during long squat rests with cardio weighted sticks...did front and back levers....sets of 3s, 2s, 1s...
10 pm END
-300mg caffeine+60mg pseudo-e+B-Complex+250mg magnesium...forgot aspirin today
-still felt like crap from mondays workout but decided to go anyway to hang out with a friend
Squats:
135-5 reps
185-5 reps
225-3 reps
275-1 rep
315-1 rep
wraps+belt:
365-3x1 rep...~10 min rest between sets...was going for 5 but 3rd rep was such a grind and was GMing it...that i decided to call it a day...only good thing was that i went deep....
315-3+1 reps.....got 4th rep but i was GMing it with knees coming in....eh...
Standing Alt DB Hammer Curls:
40s-5 reps
60s-5 reps
70s-5 reps
75s-5 reps
80s-2 reps
Shrugs: w/ wraps
365-5 reps
415-5 reps
465-5 reps
515-5 reps
Sitting Calf Raises:
1-45: 5 reps
2-45: 5 reps
3-45: 1 rep
3-45+1-10: 1 rep
3-45+2-10: 1 rep
3-45+3-10: 1 rep
3-45+4-10: 1 rep
-did 4-5 sets of levering during long squat rests with cardio weighted sticks...did front and back levers....sets of 3s, 2s, 1s...
10 pm END
