Goals & Gains Devil's power/strength training log
- Thread starter DEVILsSON
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3/06/07 12:15pm
Wide Stance Box Squats: -sit back completely and pause for 1 sec
45-5 reps
135-5 reps
185-3 reps
225-3 reps
-knee stiff as it gets...freaking wooden....
275-1 reps
295-1 rep
belt:
315-1 rep
335-1+0 rep
+mini bands(25 lb each)-basically kicked in at the very top...barely felt anything really...will need to rethink how I attach them...:
335-1+0 rep
225-5 reps
-I leaned forward a bit much but didnt GM weight so it was alright....mostly due to the stiff knee....
back squats:
225-3 reps...deep and with a pause...
Muscle ups:
bodyweight(215)-5+0 reps....easier than normal....PR
BW-2+1 reps....messed up on form on 3rd
BW-5+1 reps....had chance at 6th but messed up on form
1arm negative CHINS:
BW-1 rep per arm....was able to hold and lower myself better with right hand
BW-1 rep per arm
Sitting Calf Raises:
2-45s-5 reps
2-45s-5 reps
2-45s-5 reps
Standing rope crunches on pulldown station:
160-3+0 reps
130-12 reps...grip slipped...still had couple more
140-6+1 reps
-Pony Clamps Thumb Holds+Negative: 3 sets per hand....right slightly stronger
pinched 2 15DBs, then 2 20 DBs...
1:50pm END
-will probably buy some hyaluronic acid to help with knee stiffness...it was rediculous today...
-thinking about getting Tommy Kono knee bands.....
Wide Stance Box Squats: -sit back completely and pause for 1 sec
45-5 reps
135-5 reps
185-3 reps
225-3 reps
-knee stiff as it gets...freaking wooden....
275-1 reps
295-1 rep
belt:
315-1 rep
335-1+0 rep
+mini bands(25 lb each)-basically kicked in at the very top...barely felt anything really...will need to rethink how I attach them...:
335-1+0 rep
225-5 reps
-I leaned forward a bit much but didnt GM weight so it was alright....mostly due to the stiff knee....
back squats:
225-3 reps...deep and with a pause...
Muscle ups:
bodyweight(215)-5+0 reps....easier than normal....PR
BW-2+1 reps....messed up on form on 3rd
BW-5+1 reps....had chance at 6th but messed up on form
1arm negative CHINS:
BW-1 rep per arm....was able to hold and lower myself better with right hand
BW-1 rep per arm
Sitting Calf Raises:
2-45s-5 reps
2-45s-5 reps
2-45s-5 reps
Standing rope crunches on pulldown station:
160-3+0 reps
130-12 reps...grip slipped...still had couple more
140-6+1 reps
-Pony Clamps Thumb Holds+Negative: 3 sets per hand....right slightly stronger
pinched 2 15DBs, then 2 20 DBs...
1:50pm END
-will probably buy some hyaluronic acid to help with knee stiffness...it was rediculous today...
-thinking about getting Tommy Kono knee bands.....
- Joined
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3/08/06 7:45pm
300mg caffeine+325 mg aspirin..
-rarely have workouts so close together but decided to go workout today anywayz...
-was mixing up how I did the exercises but group everything together
Bench:
45-20 reps
135-15 reps
225-12 reps...
315-3 reps with a pause...way harder than it should have been
365-1 rep...got help unracking
385-1 rep...got help unracking
405-1+0 rep....got help unracking...
225-23+0 reps....got help unracking...set up with kinda shitty....had prolly 2-3 more reps if I set up better....tap and go
Minis: (25lb each)-tied them to 110lb DBs
1knot around DB: 225- 2 reps....help unracking....pretty quick
2 knots around DB: 225- 2 reps....help unracking.....not as crisp
2knots around DB:225-2 reps....help unracking....decent but speed wasnt all that good so I called it a day...
Supported T-Rows:
4 plates-5 reps
5 plates-3 reps
straps:
6 plates-1 rep
7 plates-1 rep
8 plates-0 reps...got to the floor and then back to rack it but couldnt pull it up beyond just racking it...
6 plates-5+0 reps
Chins:
bodyweight(215)-3 reps
+45-1 rep
+90-1 rep
+135-2 negatives....got help on concentric portion....did it prior to 405....I always find that a heavy single or a negative helps prior to heavy bench set....every PR I set in bench 1rm was followed after doing heavy weighted chins
-did a few sets of singles of 1 arm assisted chin negatives
Standing Rope crunches on pulldown station:
140-12 reps....slippery bitch....grip slipped off after 12.....getting significantly stronger in this exercise...
-wanted to go CGBP but ran out of steam ....always mean to do some tricep assistance and never get around to it....also was a bit pissed I forgot my boards...as I wanted to do some 2board CGBP...wanted to work on my sticking point.....
9:20pm END
-went hit speed bag a bit....getting a bit faster and more accurate...self taught so pretty happy with it...getting timing better also
-hit heavy bag a bit...2x fucked up knuckles....just gloves....now my hands are fucked up inside and out...lol....
300mg caffeine+325 mg aspirin..
-rarely have workouts so close together but decided to go workout today anywayz...
-was mixing up how I did the exercises but group everything together
Bench:
45-20 reps
135-15 reps
225-12 reps...
315-3 reps with a pause...way harder than it should have been
365-1 rep...got help unracking
385-1 rep...got help unracking
405-1+0 rep....got help unracking...
225-23+0 reps....got help unracking...set up with kinda shitty....had prolly 2-3 more reps if I set up better....tap and go
Minis: (25lb each)-tied them to 110lb DBs
1knot around DB: 225- 2 reps....help unracking....pretty quick
2 knots around DB: 225- 2 reps....help unracking.....not as crisp
2knots around DB:225-2 reps....help unracking....decent but speed wasnt all that good so I called it a day...
Supported T-Rows:
4 plates-5 reps
5 plates-3 reps
straps:
6 plates-1 rep
7 plates-1 rep
8 plates-0 reps...got to the floor and then back to rack it but couldnt pull it up beyond just racking it...
6 plates-5+0 reps
Chins:
bodyweight(215)-3 reps
+45-1 rep
+90-1 rep
+135-2 negatives....got help on concentric portion....did it prior to 405....I always find that a heavy single or a negative helps prior to heavy bench set....every PR I set in bench 1rm was followed after doing heavy weighted chins
-did a few sets of singles of 1 arm assisted chin negatives
Standing Rope crunches on pulldown station:
140-12 reps....slippery bitch....grip slipped off after 12.....getting significantly stronger in this exercise...
-wanted to go CGBP but ran out of steam ....always mean to do some tricep assistance and never get around to it....also was a bit pissed I forgot my boards...as I wanted to do some 2board CGBP...wanted to work on my sticking point.....
9:20pm END
-went hit speed bag a bit....getting a bit faster and more accurate...self taught so pretty happy with it...getting timing better also
-hit heavy bag a bit...2x fucked up knuckles....just gloves....now my hands are fucked up inside and out...lol....
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3/12/07 8:30pm
Box Squats with a pause:
45-5 reps
135-5 reps
185-3 reps
225-3 reps
275-1 rep
295-1 rep
Deep Squats:
315-1 rep
315-1 rep
-had no strrength todayand leaned more than I should have. Knee felt stiff and kept popping/shearing sensation during a certain point...I better fucking destroy my deadlift next session to make up for this excuse of a lifting session
Standing Rope Crunches on Pulldown station:
120-5 reps
150-8 reps
130-15 reps
Chins:
bodyweight(216)-15+0 reps
bw-12+0 reps
bw-12+0 reps
bw-10+0 reps
bw-4 reps....got kicked out as gym was closing...this was my last set of the workout
sitting calf raises:
2 plates-5 reps
3 plates-5+0 reps
standing alt db curls:
40s-2 reps
80s-2+0 reps.....
10pm END
Box Squats with a pause:
45-5 reps
135-5 reps
185-3 reps
225-3 reps
275-1 rep
295-1 rep
Deep Squats:
315-1 rep
315-1 rep
-had no strrength todayand leaned more than I should have. Knee felt stiff and kept popping/shearing sensation during a certain point...I better fucking destroy my deadlift next session to make up for this excuse of a lifting session
Standing Rope Crunches on Pulldown station:
120-5 reps
150-8 reps
130-15 reps
Chins:
bodyweight(216)-15+0 reps
bw-12+0 reps
bw-12+0 reps
bw-10+0 reps
bw-4 reps....got kicked out as gym was closing...this was my last set of the workout
sitting calf raises:
2 plates-5 reps
3 plates-5+0 reps
standing alt db curls:
40s-2 reps
80s-2+0 reps.....
10pm END
D
Deleted member 56619
Guest
Probably a stupid question but what does the +0 mean after your reps? LIke on this one?
335-1+0 rep
Nice log btw, you put up some nice numbers.
335-1+0 rep
Nice log btw, you put up some nice numbers.
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3/15/07 4pm
-400mg caffeine+325mg aspirin
-was eating shit load of carbs last 3 days....carb loading? i dont know....
-bye bye bye to my baby smooth hands......2 ripped calluses pretty deep, 1 blood filled callus,1 pus filled callus, 4 new ones.....all in all good workout
Beyond ROM of a platform Deadlift:
225-5 reps
315-5 reps
Deadlift:
405-1 rep
495-1 rep
+chalk:
585-1 rep
675-1+1.....I pretty much had 2 reps in me.....first rep I went too forward and didnt snap hips and lean back like I usually do.....second rep i got pissed and locked it out with perhaps very minor hitch.....didnt drop hips which caused me to pull with curved lower back....the weight didnt feel all that heavy....hopefully next time i'll be a bit smarter about how I set up and make sure to drop my hips even a little bit....
405 10 min challenge: just chalk, no belt this time....didnt reset grip but from dead stop each rep
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-1 rep....managed to sneak in one more rep when I looked at the clock and realized I had about 20 sec left.....got this rep with about 5-10 sec left....
-did first 30 reps in 7 minutes....36 total....
Sitting Cable Row with /-\ attachment:
250-3 reps
Sitting One Arm Cable Row with strap:
250-5+0 reps ....right was stronger than left...
Pulldowns:
250-1 rep
One arm pulldowns with straps:
250-......ahahahahahaha....wishful thinking....couldnt even budge it....dont know what made me try it
200- slightly budged the weight with each hand then helped with off hand and did a ballistic negative...LOL
150-3+0 reps each hand.......this gave me a rough idea of where I am at in this exercise as I have not done it in a very long time...
6pm END
-played a bit of 5on5 afterwards....played pretty fantastic....2 steals, 3 breakaway lay ups.....somehow people never give me credit for my speed....
will post the video of 675 later....should have prolly video taped 405 but gym monitor came back and didnt want to push my luck with the new no video policy....
-400mg caffeine+325mg aspirin
-was eating shit load of carbs last 3 days....carb loading? i dont know....
-bye bye bye to my baby smooth hands......2 ripped calluses pretty deep, 1 blood filled callus,1 pus filled callus, 4 new ones.....all in all good workout
Beyond ROM of a platform Deadlift:
225-5 reps
315-5 reps
Deadlift:
405-1 rep
495-1 rep
+chalk:
585-1 rep
675-1+1.....I pretty much had 2 reps in me.....first rep I went too forward and didnt snap hips and lean back like I usually do.....second rep i got pissed and locked it out with perhaps very minor hitch.....didnt drop hips which caused me to pull with curved lower back....the weight didnt feel all that heavy....hopefully next time i'll be a bit smarter about how I set up and make sure to drop my hips even a little bit....
405 10 min challenge: just chalk, no belt this time....didnt reset grip but from dead stop each rep
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-5 reps
405-1 rep....managed to sneak in one more rep when I looked at the clock and realized I had about 20 sec left.....got this rep with about 5-10 sec left....
-did first 30 reps in 7 minutes....36 total....
Sitting Cable Row with /-\ attachment:
250-3 reps
Sitting One Arm Cable Row with strap:
250-5+0 reps ....right was stronger than left...
Pulldowns:
250-1 rep
One arm pulldowns with straps:
250-......ahahahahahaha....wishful thinking....couldnt even budge it....dont know what made me try it
200- slightly budged the weight with each hand then helped with off hand and did a ballistic negative...LOL
150-3+0 reps each hand.......this gave me a rough idea of where I am at in this exercise as I have not done it in a very long time...
6pm END
-played a bit of 5on5 afterwards....played pretty fantastic....2 steals, 3 breakaway lay ups.....somehow people never give me credit for my speed....
will post the video of 675 later....should have prolly video taped 405 but gym monitor came back and didnt want to push my luck with the new no video policy....
D
Deleted member 56619
Guest
400mg caffeine+325mg aspirin
How is this workin out for you? I read a little bit about it but never tried it, i forget what is the aspirin for?
How is this workin out for you? I read a little bit about it but never tried it, i forget what is the aspirin for?
mschatz
Hamma: I has it
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I was curious about that as well. Also, when you talk about certain exact doses of caffiene, in what form are you taking it? do they make pure caffiene pills or are you drinking pepsi or what? Do you think this is better than some supplements like NO Explode that have a bunch of uppers in them?
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i take tablets of caffeine in 200mg dosages.....which is equivalent to a strong cup of coffee....usually i take just 1 but today i decided to take 2.....i bought a generic version from walgreens....but it's also sold in brand name 'awake' ....i am pretty sure u can get a million different kinds online if u search....
aspirin extends the effects of caffeine....
it works pretty well for me....it mostly helps me with general endurance....and also helps less so on 1rm....
it's a cheap version of explode or a bunch of other overpriced supps....i rarely also take l-ephedrine from asthma meds(cuz regular forms are now banned)....or pseudoephedrine(found in OTC cold meds).....
aspirin extends the effects of caffeine....
it works pretty well for me....it mostly helps me with general endurance....and also helps less so on 1rm....
it's a cheap version of explode or a bunch of other overpriced supps....i rarely also take l-ephedrine from asthma meds(cuz regular forms are now banned)....or pseudoephedrine(found in OTC cold meds).....
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Youtube can kiss my big hairy ass! tried uploading my 675 deadlift video 3 times and all 3 times it was rejected due to length...despite it only being 61 seconds and 22megs.....both of which are under the 10 min or 100meg criteria.....
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http://www.youtube.com/watch?v=neERhCtsUDA
675 deadlift....
finally went through after i cut it to 6mgs ina different format....mediocre deadlift...will hopefully do better form wise next time
675 deadlift....
finally went through after i cut it to 6mgs ina different format....mediocre deadlift...will hopefully do better form wise next time
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That's the most badass video I've seen. I couldn't believe it when you went for rep #2. Crazy!!!
Seriously, man -- you need to compete in something.
Seriously, man -- you need to compete in something.
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Thanks. If only I could somehow redistribute my deadlift prowess into my other less fulfilling lifts like squat and ohp......which are godawful........perhaps 100 there and 100 there...heh
3/18/07
7pm
-decided to go in for an hour knowing full well that i hate working out for less than 2 hours with short rest periods....
Mil Press:
45-12 reps
135-5 reps
185-3 reps
-my strict press strength has gone through the floor....pathetic....had to damn near struggle for 3rd....despite being able to do 12 before...
Push Press:
+belt: back was still sore as hell
205-1 rep
225-1 rep
235-1 rep
245-1 rep
255-1 rep
260-0+1 rep...got it about 1/2 or 2/3 of the way up...would have been PR but rested about 2 min vs my usual 5-10.....eh....
-kept bring up weight unevenly which pissed me off despite grabbing bar evenly....fucking 0.5 inch diff between arms is what's causing it......
Step Ups onto 18" Box/Platform:
bodyweight(220)-3 per leg
+135-3 per leg....bit shaky.....
+135-3 per leg...shaky also...should have used lighter weight
Lunges:
135-3 per leg. form sucked as I tried a wide stance for better balance...which looks awkward for lunges tho it actually didnt feel all that bad....
Standing Rope Crunches on pulldown station:
150-3+1 reps
Calf Raises on 45 degree platform:
4 plates-5+0 reps....
-it was already preloaded so i thought what the hell...
Bench:
135-10 reps
225-5 reps
1" board:
315-8+1 reps....bounced them a good ways esp on last few....
8pm END....
3/18/07
7pm
-decided to go in for an hour knowing full well that i hate working out for less than 2 hours with short rest periods....
Mil Press:
45-12 reps
135-5 reps
185-3 reps
-my strict press strength has gone through the floor....pathetic....had to damn near struggle for 3rd....despite being able to do 12 before...
Push Press:
+belt: back was still sore as hell
205-1 rep
225-1 rep
235-1 rep
245-1 rep
255-1 rep
260-0+1 rep...got it about 1/2 or 2/3 of the way up...would have been PR but rested about 2 min vs my usual 5-10.....eh....
-kept bring up weight unevenly which pissed me off despite grabbing bar evenly....fucking 0.5 inch diff between arms is what's causing it......
Step Ups onto 18" Box/Platform:
bodyweight(220)-3 per leg
+135-3 per leg....bit shaky.....
+135-3 per leg...shaky also...should have used lighter weight
Lunges:
135-3 per leg. form sucked as I tried a wide stance for better balance...which looks awkward for lunges tho it actually didnt feel all that bad....
Standing Rope Crunches on pulldown station:
150-3+1 reps
Calf Raises on 45 degree platform:
4 plates-5+0 reps....
-it was already preloaded so i thought what the hell...
Bench:
135-10 reps
225-5 reps
1" board:
315-8+1 reps....bounced them a good ways esp on last few....
8pm END....
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3/20/06 8:45pm
Powerlifting Wide Stance Pause Box Squats: 12 inch box used...
45-10 reps
135-5 reps
225-5 reps
275-3 reps
315-1 reps
335-1+0 reps
12 inch platform step ups:
135-5 reps per leg
185-5 reps per leg
225-5 reps per leg...
-felt pretty good....will try more next week...ran out of time
Speed Bench:
185+2 minis(3 knots tied to 110 DBs)-3 reps
185+2 minis(3 knots tied to 110 DBs)-3 reps
185+2 minis(3 knots tied to 110 DBs)-3 reps
225-3 reps
225+2 minis(3 knots tied to 110 DBs)-3 reps
225+2 minis(3 knots tied to 110 DBs)-3 reps
225+2 minis(3 knots tied to 110 DBs)-3 reps
couple sets of chins, calf raises...
10pm END
my squat sessions are depressing...
Powerlifting Wide Stance Pause Box Squats: 12 inch box used...
45-10 reps
135-5 reps
225-5 reps
275-3 reps
315-1 reps
335-1+0 reps
12 inch platform step ups:
135-5 reps per leg
185-5 reps per leg
225-5 reps per leg...
-felt pretty good....will try more next week...ran out of time
Speed Bench:
185+2 minis(3 knots tied to 110 DBs)-3 reps
185+2 minis(3 knots tied to 110 DBs)-3 reps
185+2 minis(3 knots tied to 110 DBs)-3 reps
225-3 reps
225+2 minis(3 knots tied to 110 DBs)-3 reps
225+2 minis(3 knots tied to 110 DBs)-3 reps
225+2 minis(3 knots tied to 110 DBs)-3 reps
couple sets of chins, calf raises...
10pm END
my squat sessions are depressing...
