Envy's log

Envy

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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.
 
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
 
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
 
Welcome to the logs
 
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.
 
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:
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:
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.
 
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
 
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
 
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
 
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.
 
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.
 
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
 
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.
 
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.
 
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.
 
whats your mentality on doing the 225 x 10 for a warm up on deads instead of something else?
 
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