Gainzzz of Thrones

Forgot to mention: checked blood pressure today.

123/77

Oh yeah.

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Day 20 - 5/18/15

{Superset}
Floor Press - 192.5 x 5 x 3

Yates Row - 212.5 x 6 x 3
____________________________
Landmine Shoulder Press - 62.5 x 6

T-Bar Row - 160 x 6
____________________________
{Superset}
Hammer Curls - 50 x 10, 50 x 10, 50 x 8

Dips - 12, 12, 12

Conditioning
20 minutes of kickboxing, mostly technique work.

*Today was supposed to be Squat/Deadlift day, but I had a brain fart, got halfway through warming up bench and then the light bulb flicked on. Oh well, I'll do that tomorrow.*

Tl;dr
Keisha Grey (she's worth the Google)

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Day 21 - 5/19/15

I smell gains.

Squat - 260 x 5, 260 x 5, 260 x 5

Deadlift - 370 x 5, 370 x 5

_________________
{Giant Set}
GHR - 16, 12, 12
Landmine Lateral Raise - 12 x 20, 12 x 20, 12 x 20
Ab Rollouts - 12, 12, 12

_________________
Tl;dr
I might keep this Keisha Grey thing going.

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Day 21 - 5/21/15

Erm-uh-gee-herd it's berdybuilding day.

{superset}
Decline Bench - 185 x 8, 185 x 8, 185 x 8, 185 x 7*
Bucket Rows - 100 x 8, 100 x 8, 100 x 8, 100 x 8

__________________________________________

{superset}
Landmine Chest Press - 100 x 8, 100 x 8, 100 x 8, 100 x 8
T-Bar Rows - 160 x 8, 160 x 8, 160 x 8, 160 x 8

__________________________________________

Farmer's Walks - 82.5 x 3 x 3**

Face Pulls (40lb resistance bands) - 22, 20, 20

*First time I've been able to do a normalish style of bench press in a long time. Was very happy with that. I remember when 185 was a struggle, and today it went up pretty easily. I crapped out on the last set. That was fun w/o a spotter. Seems like pre-hab for the shoulder and floor press have helped out a lot.*

**Did 3 laps for each set. Not sure the distance. Probably 30-50 yards.**

Tl;dr
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Day 22 - 5/22/15

Squat - 225 x 8 x 5

Snatch-grip Deadlift - 275 x 8, 295 x 8, 295 x 8*

GHR - 12, 12, 12

Calf Raises - 50 x 15 x 5

*Simple but effective. This was the first time I've done these off the floor, so I started light. Good thing too. These things murdered my grip, but I loved the lift. Will repeat.*

Tl;dr

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Day 22 - 5/24/15

Simple aesthetics day

{superset}
Infidelity Curls - 95 x 10, 95 x 10, 95 x 8, 95 x 8
Skullcrushers - 40 x 12, 45 x 8, 45 x 8, 45 x 5 (drop set) 40 x 3

_____________________

{superset}
Concentration Hammer Curls - 35 x 8, 35 x 8, 35 x 5 (drop set) 30 x 3, 25 x 3
Close Grip Bench - 155 x 10 x 3

_____________________

{superset}
DB Preacher Curls - 25 x 10+2 (forced), 25 x 7+3, 25 x 6+4
Resistance Band Tricep Xt (60lb tension with tempo) 15 x 4
 
Day 23 - 5/25/15

Vhalar Morliftulus (All Men Must Lift)

Floor Press - 195 x 5, 195 x 5, 195 x 6

Yates Row - 215 x 6, 215 x 6, 215 x 6

Landmine Shoulder Press - 65 x 6

T-Bar Row - 165 x 6

1 1/2 Lateral Shoulder Raises - 15 x 10, 15 x 10, 15 x 10

Chest Dips - 10, 11, 11

Program called for Bi's and Tri's, but did those yesterday. My shoulders are lacking, so worked them a little.
 
Day 25 - 5/26/15

Not a yoga day, but dudes, do you even yoga?

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Squat - 265 x 5, 265 x 5, 265 x 5

Deadlifts - 375 x 5, 375 x 5

GHR - 17, 13, 13

Landmine Lateral Raise - 42.5 x 15, 47.5 x 12, 47.5 x 12

Ab Rollouts - 12, 12, 12

Note - It's getting hot in the South. Squats took a lot out of me, but I finished my deadlift sets and went up in weight. Good times.

Tl;dr

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If anyone is wondering what a Landmine Lateral Raise here it is. That's not me in the vid. But this has helped a ton with my shoulder issues. Hits frontal, medial, and rear delts.

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Day 26 - 5/28/15

Upper Hypertrophy

{superset}
Decline Bench Press - 185 x 10 x 2, 185 x 8 x 2
Bucket Rows - 102.5 x 10 x 2, 102.5 x 8 x 2
______________________________________

{superset}
Landmine Chest Press - 105 x 8 x 3
T-Bar Row - 175 x 8 x 3
______________________________________

Bucket Shrugs - 85 x 15, 95 x 12, 95 x 12
Face Pulls - 22, 20, 15

Increased weight on all lifts and no failure on decline. It's hot as shit in my basement, so it looks like I've been doing Insanity once I'm finished.

Tl;dr

This lady has brought me much joy over the years. Oldie but a goodie.

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Day 27 - 5/30/15

Aesthetics day

Barbell Curls - 95 x 10, 95 x 10, 95 x 8, 95 x 8
Skullcrushers - 45 x 10, 45 x 10, 45 x 8, 45 x 8

Concentration Hammer Curls - 35 x 8, 35 x 8, 35 x 6/7(L&R) - 30 x 3 - 25 x 3
Close Grip Bench - 160 x 10, 160 x 8, 160 x 8

Forced Preacher Curls - 25 x 10+2, 25 x 8+2
Dips - 12, 12
 
Day 28 - 6/1/15

Floor Press - 198 x 5, 198 x 5, 198 x 6

Yates Row - 218 x 6, 218 x 6, 218 x 6

Landmine Press - 67.5 x 6

Pullups @ 235lb BW - 6

Infidelity Curls - 115 x 8, 115 x 8, 115 x 6

Dips - 14, 12, 14

10 - to - 1 Medball Pushup/Inverted Row circuit finisher
 
Day 29 - 6/4/15

Decline Bench - 190 x 9, 190 x 8, 190 x 8, 190 x 9
{superset}
Bucket Rows - 105 x 10, 105 x 10, 105 x 10

Landmine Chest Press - 107.5 x 8, 107.5 x 8, 107.5 x 8
{superset}
Towel-grip T-bar Row - 135 x 8, 135 x 8, 135 x 8

Bucket Shrugs - 95 x 12, 95 x 12, 95 x 12
{superset}
Face Pulls - 20, 20, 20

*Added in towel grip rows to help strengthen grip and get better feeling in the back. With the two handed grip it felt like one side was getting more than the other.*
 
Day 30 - 6/5/15

Speed Squats (70% of 265) - 185 x 3 x 6

Squats - 230 x 8, 230 x 8, 230 x 8 (used a belt)

Sumo Deadlifts - 295 x 8, 295 x 8

GHR - 15, 15, 15

Calf Raises - 60 x 15, 60 x 15, 60 x 15

*Finisher - push mowed my big ass yard*
 
Day 31 - 6/8/15

Floor Press - 200 x 5, 200 x 5, 200 x 6
{superset}
Yates Row - 220 x 6, 220 x 6, 220 x 8

Landmine Shoulder Press - 70 x 6
{superset}
Pullups - 1 x 6

Infidelity Curls - 120 x 6, 115 x 8, 115 x 8
{superset}
Dips - 15, 15, 15
 
Day 32 - 6/15/15

*Coming off a deload, actually a "fuck all" week, as I didn't do shit. Son was getting married and the preparation was more than I expected.*

Floor Press - 203 x 5, 203 x 5, 203 x 6
{superset}
Yates Row - 215 x 6*, 225 x 6, 225 x 6
*Miscalculated my weight*

Landmine Shoulder Press - 70 x 6
{superset}
Pullups - 1 x 6

Infidelity Curls - 115 x 8 x 3
{superset}
Dips - 16, 13, 12

*Finisher*
6-1 DB Swing to Burpee

Tl;dr
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Day 33 - 6/16/15

Squats - 270 x 5, 270 x 5, 270 x 5

Deadlifts - 380 x 5, 380 x 5

{Giant set}
GHR - 18, 15, 15

Landmine Lateral Raise - 30 x 12, 30 x 12, 30 x 12

Ab Rollouts - 13, 13, 13

Tl;dr

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Three days and it will have been a year since I posted a log. Short of the story: I didn't stop lifting, I just stopped logging on teh webs. Thought I would give it another go.

For those interested I'm doing 5/3/1 Beyond the 1.1, 1.2, 1.3, 1.4 method on T-Nation. Currently on 1.3. Lifting days are Tues-Thurs-Sat. MWF = conditioning, which I just started.

Monday 6-13-16
13 down to 1 Dumbbell swing followed by burpees
This exercise can be found in the Greyskull conditioning ebook.

50lb DB

Time: 17:35

The time is pretty horrible by Greyskull standards, but I've gotta start somewhere. Every Monday I'll be trying to improve my time.
 
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