Envy's log

Discussion in 'Training Logs' started by Envy, Oct 7, 2010.

  1. Envy

    Envy Silver Belt

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    Weds. 10-6

    OHP
    warm-up: 135x10
    target: 160x6 got 160x8 easily. Up weight
    190x4
    210x2

    Seated DB press
    60x11- up weight
    70x10 up weight
    85x6

    notes: use 75x8, 85x6, 95x4 next session.

    Shrugs(trap bar)
    315x10
    315x10
    315x10

    side laterals
    30x10
    30x10
    30x 10

    25 minutes HIIT workout on elliptical. 5 min warm-up, 5 min tabata intervals, 1 min break, 5 min tabata,1 min break, 5 min tabata, 3 min cool down. Tabata incline at 12. rest incline at 5.
     
  2. Envy

    Envy Silver Belt

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    Thurs. 10-7

    Deadlifts
    warm-up 225x6
    350x5
    370x3
    390x2
    Pullups(assisted)
    110x5
    110x5
    110x5
    BORS
    205x6
    205x6
    205x6
    Pullovers
    70x8
    70x8
    70x8

    30 min elliptical
     
  3. XTrainer

    XTrainer Red Belt

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    Good to see you in the logs.
     
  4. Envy

    Envy Silver Belt

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    Thanks X. Be gentle.

    Friday

    Close Grip Bench
    warm-up 210x10 up weight to 225
    225x10 up weight
    245x6
    265x6

    Assisted Dips
    95x10 up weight
    80x8
    80x8

    Extensions/Skullies
    90x9
    100x5
    110x3

    Straight bar curls
    85x10 up weight
    105x6
    115x4 (little sloppy)

    Alternating DB curls
    40x10
    40x10
    40x10

    cable preacher curls superset with rope hammer curls(drop this shit, unnecessary)
    50x130x10
    50x30x8
    50x30x8

    25 min HIIT elliptical
     
  5. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    Welcome to the logs
     
  6. Envy

    Envy Silver Belt

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    Another saturday night and I aint got nobody...

    Legs. Serious bidness.

    Squats
    warm-up 315x10
    370x6
    390x4
    430x2(ripped ass so bad the lights dimmed, so good job)
    burn out 315x14

    Front Squats(first time)
    135x10
    155x8
    175x6
    -looked like a baby deer doing these.

    Stiff Leg Deadlift
    135x10
    135x10
    135x10

    standing calf raises
    440x20
    440x20
    440x20

    30 min steady state elliptical

    -Notes: Don't eat chinese before lifting. Learn how the fuck to do front squats. Don't lock knees on the stiff leg. SLD's are good, could nearly palm the floor when done. Loosened hammies nicely. Work on form.

    Legs were jello. Sat. evening remains best for legs. Continue to stretch after lifting and before cardio. Felt great. Dead during cardio. Cleared Lactic acid well though.

    PS- Contrast showers. Fffffuuuuuuuuuuu. How can something both hellishly suck and be awesome at the same time. I feel great now. So much better than the ice bath in college. Those sneaky fucking Russians.
     
  7. Envy

    Envy Silver Belt

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    Tuesday Oct. 12

    Bench
    warm-up 225x10
    305x5
    325x3
    345x1
    225x15

    Rack Partials (bench)
    425x6
    445x6
    465x5

    Incline
    220x8
    240x5
    260x3

    DB flyes
    40x8
    40x8
    40x8

    30 min LSD elliptical
     
    Last edited: Oct 14, 2010
  8. Envy

    Envy Silver Belt

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    Weds. 10-13

    OHP
    warm-up 135x10
    175x6
    195x4
    215x2
    DB Press(need a warm-up set)
    75x8
    80x6
    85x4
    Shrugs
    315x10
    315x10
    315x10
    Side laterals
    30x10
    30x10
    30x10

    25 minutes HIIT elliptical
     
    Last edited: Oct 14, 2010
  9. Zerocrew1984

    Zerocrew1984 Banned Banned

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    Good to see you start a log.
     
  10. Envy

    Envy Silver Belt

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    Thurs. 10-14

    Deadlifts
    warm-up 225x10
    360x5
    275x3
    400x2

    Pullups(assisted)
    100x5
    100x5
    100x5

    BORS
    205x8
    205x8
    205x8

    pullovers
    70x8
    70x8
    70x8

    30 min LSD elliptical

    Notes: Felt like refried dogshit. Thib's carb cycling diet sucks. 100 grams carbs preworkout=insulin coma. Gonna go back to a more even spread od carbs for some sustained energy throughout the day rather than dips and sugar comas. Also, gonna keep the weights the same next week, continue improving form, especially on dead/back day. Form on all lifts was a little sloppy , even if it was an off day thanks to diet. Also, go back to 50x12,60x10,70x8 on pullovers and get a good stretch and some spinal decompression.
     
  11. Envy

    Envy Silver Belt

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    Fri. 10-15

    Close Grip Bench
    warm-up x205
    230x8
    250x6
    270x4

    Dips(assisted)
    70x8
    70x8
    70x8

    Extensions/skullies
    70x10 up weight
    95x6
    110x4

    curls
    65x10
    95x8
    105x6
    115x4

    Alt. DB curls
    40x10
    40x10
    40x10

    25 min HIIT elliptical
     
  12. Envy

    Envy Silver Belt

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    Sat. 10-16
    Goodnight sweet legs, may flights of angels carry you to your rest.

    Squats
    315x10 warm-up
    380x6
    400x4
    440x2
    315x13

    partials/lockouts
    545x5
    585x3
    600x1

    Stiff leg deads
    145x10
    145x10
    145x10

    leg curls
    135x10
    135x10
    135x10

    calf raises
    440x20
    440x20
    440x20

    25 min LSD elliptical
     
  13. Envy

    Envy Silver Belt

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    Tues 10-19

    Bench
    warm-up 225x10
    305x5
    325x3
    345x1
    burnout set 225x17

    partials/lockouts
    425x2
    445x1
    465xfail

    Incline
    220x8
    240x6
    260x4

    flyes
    40x8
    40x8
    40x8

    30 min. LSD cardio on elliptical
     
  14. Envy

    Envy Silver Belt

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    Weds. 10-20

    OHP
    warm-up 135x10
    175x6
    195x4
    215x2

    DB Press
    warm-up 60x10
    75x8
    80x6
    85x4

    shrugs
    315x10
    315x10
    315x10

    side laterals
    30x10
    30x10
    30x10

    25 minutes HIIT on elliptical.
     
  15. Envy

    Envy Silver Belt

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    Thurs 10-21

    Deadlifts
    warm-up 225x5
    360x5
    375x3
    400x2

    pullups
    100x5
    100x5
    100x5

    BORS
    185x6
    185x6'
    185x6

    Cable Rows
    160x12
    180x10
    200x8

    Pullovers(cut these, unnecessary)
    50x12
    50x10

    30 min. LSD cardio elliptical

    Notes: Really focused on good form today. Watched a lot of Rip coaching dead technique and adjusted my form. Arms close together and no bent elbows, feet just slightly wider than hands, bar over middle of foot, ass higher, back at a nice incline. Felt great could have tripled 400 but didn't want to push it. Really lowered the weight on BORS and focused on perfect form. Cut the set as soon as I started to herk it. Cable rows are miracle grow for my back ad provide a nice stretch, so added, also with perfect form. Pullovers are unnecessary, cut 'em.
     
  16. Envy

    Envy Silver Belt

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    Fri. 10-22

    Close grip bench
    warm-up 205x10
    230x8
    250x6
    270x4

    Dips
    70x8
    70x8
    70x8

    lying extensions
    90x8
    95x6
    100x4

    curls
    95x8
    105x6
    115x4

    DB curls
    40x10
    40x10
    40x10
     
  17. Envy

    Envy Silver Belt

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    Tues.
    Bench
    310x4
    325x3
    360xX
    225x15

    Incline
    225x8
    245x6
    265x4

    flyes
    45x8
    45x8
    45x8

    30 min. LSD cardio on elliptical

    Don't ever go to a Gold's gym between the hours of 5 and 7. Just don't It's a 3 ring circus, and near impossible to get a good lift in. After the bench debacle, I just waited until it cleared out and then got in a good lift. Going to try a different gym tomorrow.
     
  18. Envy

    Envy Silver Belt

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    Weds.

    OHP
    warm-up 135x10
    180x6
    210x4
    220x2

    DB Presses
    80x8
    85x6
    95x3 (and bonked my head on one rep)

    Shrugs
    315x10
    315x10
    315x10

    side laterals
    30x10
    30x10
    30x10

    25 min. HIIT Tabata style on Elliptical

    Notes: much better gym, 3 power racks, but a shit selection of dumbbells. No 90s, but 95s, and that was where it topped out. This gym will do for now, but the search continues.
     
  19. Envy

    Envy Silver Belt

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    Thurs.

    Deads
    warm-up 225x10
    365x5
    380x3
    410x2

    (Assisted)Pullups
    150x5
    150x5
    150x5

    BORs
    warm-up 135x12
    185x6
    185x6
    185x6

    cable rows
    155x12
    185x10
    200x10

    Db pullover (for decompression/stretch)
    50x6

    30 min. LSD on elliptical.

    Notes: Form on deads was pretty solid, felt like I could have tripled 410. Lost a good callous today, RIP. Form on the rows was much better, very strict, still only 6 reps before form goes to pot. Narrow grip on rows seems to help. Cable rows and pullovers were great for a stretch.
     
  20. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    whats your mentality on doing the 225 x 10 for a warm up on deads instead of something else?
     

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