PR SOUL upon entry: Make a deal with the devil [power/strength training log]

4/24/20 ~60 min
bw:~220lb

Deadlifts:
DOH grip
135-10 reps...reset
225-5 reps...reset
315-1 rep...
Mixed grip:
405-1 rep
+no shoes+open belt+straps:
495-1 rep
+no shoes+closed belt+straps
585-1 rep+3 shrugs
495-5+0 reps ...reset

Sohp:
135-10 reps...quit after left forarm started hurting with each rep
---headaches was surprisingly better after deadlifting....
---chiro sessions are going well...doc adjusts the shit out of my hips/back/neck.

----------------

4/25/20
bw-220lb

Band Assisted Pull ups: Blue (no idea if these or green ones are tougher--they probably vary from 50-150 lb)
bw-10 reps
bw-10 reps

Band Assisted Close Grip Chin Ups:
bw-20+2 reps...

Standing Band Ab Crunches:
bw-10,20,20 reps

Standing CG Wall Press with band around back and each arm:
bw-5 reps
 
Last edited:
4/28/20

100 min
bw:220lb
-drank watermelon NO-Xplode with 275mg of caffeine preworkout

Bench: wide grip
135-10 reps...2-3 sec pause...explosive...thumbless grip
+open belt:
225-10 reps...1-2 sec pause...explosive
+closed belt:
315-8+0 reps...TnG...maybe had one more with a spotter...first rep was uneven
----20-25 min rest
295-10+0 reps....TnG....went for 10th which was tough...
--got cramps in hips and upper abs while setting up during work sets...not sure if due to the energy drink

Sohp:
135-5 reps
+open belt:
155-5 reps
+closed belt:
185-4+0 reps...uneven lift off

Standing Rope Ab crunches:
60-20 reps
100-20 reps
 
Last edited:
5/1/20
bw:220lb

50 min

Squats:
135-10 reps
+open belt:
225-10 reps...solid set..
+closed belt:
275-5 reps...had a few more
315-2 reps..set up was off...
--medium wide stance and bar low on my back and thumbless grip..
---lower back was amped...was doing a bit too much a GM probably..felt it most in lower back and then quads as I was walking around

Sohp:
open belt:
135-10 reps
+closed belt:
205-2+0 reps...first rep came up a bit uneven

-----------------------------------------
Home workout

5/2/2020
bw:220lb
-drank watermelon NO-Xplode with 275mg of caffeine preworkout

Chin Ups:
bw-10 reps...close grip ..3-4 inches between hands..
bw-12+0 reps....medium grip.....6-8 inches between hands
bw-10+0 reps...wide grip...16-17 inches between hands...did 3 partials at the top at the end
bw-10+0 reps...close grip...4-6 inches between hands
...rested about 30 min between sets
..used a bit of chalk before first and last sets as hands were getting sweaty..
-full rom...dead hang and chest to bar...

Standing Blue (75-125lb?) Band Crunches:
bw-20 reps
bw-20 reps
bw-20+0 reps.
---felt as much in my outer shoulders (external rotator cuff muscles?) as abs
 
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5/6/20
Bw:220lb
~60 min

Bench:
135-10 reps..1-2 sec pause
open belt
225-10 reps...1-2 sec pause..medium wide grip
closed belt
335-6+0 reps...TnG...last rep was challenging
300-9+0 reps...TnG...didn't risk 10th

Felt like shit today as far as strength....DOMS from previous workout was fine but CNS did not feel recovered..
 
5/8/20
bw: 220+lb

Squats:
bw-10 reps
135-10 reps
+open belt:
225-5 reps
275-5 reps
+closed belt:
315-5+0 reps...
---stance was off...left outer part of left hip started hurting...possibly strained hip.
--I may need to take a wider stance
---evenly unracked...very deep on my back(bottom of traps)
----thumbless grip


Leg Press Machine:
240-20 reps
+closed belt: kept digging into my sides
300-20+0 reps...
 
Last edited:
5/11/20

bw: 220lb

Bench:
135-10 reps...2+ sec pause...thumbless grip...explosive
+open belt:
225-10 reps....1 sec pause
closed belt:
345-5+0 reps...TnG
20 min rest
305-9+0 reps...i may have had 1 more with a spotter...
----weight felt a lot lighter today

Standing Band (Green) Crunches - 20 reps..
--light...the band is probably 50-75lb

Standing Cable Rope Crunches:
100-20 reps
120-15+0 reps
140-3+0 reps...
........100-12+0 reps
 
5/15/20

bw:220lb

Deadlift:
DOH:
135-10 reps
225-5 reps
315-5 reps
Mixed grip:
405-1 rep
-boots off+closed belt+straps:
545-3+0 reps...got thrown off when Inzer belt got caught on my pant belt on 1st rep
-took work pants off and lifted in basketball shorts
-reset each rep
--5-10 min rest
545-3+0 reps
--reset each rep

Sohp:
135-10 reps
closed belt:
185-6+0 reps

Medium Grip Cable Pull Down (overhand):
100-10 reps
130-10 reps
160-10 reps...had a few more reps
190-6+0 reps...
--bar to chest
--1-2 min rest in between
 
Last edited:
5/20/20

Bw: 220lb
60min

Bench:
All sets done wide grip
135- 10 reps..paused... thumbless grip
225- 10 reps.....paused
Open belt
365- unrack and held for several seconds
Closed belt
315-4 reps..TNGmaybe had a couple more but weak set up and shoulders felt super sore
315-6+0 reps ...TNG(paused only first rep)..better set up but weight still felt super heavy

Sitting Cable Neutral Close Grip pulldown:
100- 10 reps
160- 10 reps
220- 6+0 reps
Paused at top and chest


Standing Cable Rope Crunches:
100-20 reps
100-20 reps
100-20 reps

Had chiro session before work today and guy worked my back with heavy duty massager so not sure if that's part of the reason i felt so weak today...i was debating about moving workout to tomorrow but decided to do something..

=====================

5/22/20

I skipped today's workout. My upper back has been aching/hurting last couple of days. It almost felt like I pinched a nerve. It hurt lowering my head down towards my chest and turning to my left was painful. I have been doing some foam rolling and stretching of upper back and shoulders morning and night last couple of days which has helped a lot.
 
Last edited:
5/26/20
55min workout
bw:220lb

Bench:
135-10 reps...2 sec paused..felt super heavy
open belt:
225-10 reps....1 sec paused...felt very heavy...
closed belt:
315-8+0 reps...TnG....did not feel that heavy as far as muscular exertion. I may have had another rep..
305-9+0 reps....TnG
 
Thanks CRZA. About the only thing I can still do.

6/1/20
bw:220lb
Took 180mg of caffeine with B complex pre workout (drink)

Bench:
135-10 reps...paused
225-10 reps...paused
+closed belt:
335-5+1 reps...butt off bench on 6th..TnG
-20 min rest
305-10+0 reps...TnG
---everything felt heavy...

Hanging Knee Raises:
+20lb DB - 3 sets x 10 reps

---After tweaking my left hip, I am resting lower body and will consider doing deadlifts if I am feeling up to it. Really frustrating. 315x5 squats did not feel particularly heavy...I could probably GM quite a bit more than that.
------------------------
6/5/20
60 min
bw:220lb

Standing Rope Crunches:
100-20+0 reps
100-20+0 reps
100-20+0 reps

Hanging Knee Raises:
+15 lb db: 10+0 reps
+15 lb db: 10+0 reps
+15 lb db: 10+0 reps
 
Last edited:
6/9/20
bw:218-220lb
60-65 min

--lowered uprights today a couple notches

Bench:
135-10 reps....2-3 sec paused.....widest grip
open belt:
225-10 rep..1-2 sec paused...1-2 inch narrow grip
+closed belt:
315-8+0 reps...TnG...widest grip
-hit left upright on 5th rep...bad set up
-30-35 min rest
315-0 reps...bar slid backwards on unrack attempt in the uprights...
315-8+0 reps....TnG....widest grip....possibly had 9th rep...felt good..
 
6/15/20
60 min
bw: 220lb

Bench:
135-10 reps...paused.. wide grip
open belt:
225-5 reps.....paused.. wide grip
closed belt:
315-9+0 reps....TnG...wide grip...felt like I may have had one more rep

Sohp:
open belt:
135- 5 reps
closed belt:
185-5+1 reps...failed 6th rep at the bottom

Cable Pulldown with shoulder width grip:
220-6+1 reps..had nothing on 7th

Hanging Knee Raises:
+20lb DB: 10+1 reps
+20lb DB: 10+1 reps
 
6/23/20
bw:220lb
Took 180mg of caffeine with B complex pre workout (drink)

Bench:
135-10 reps...paused..inner ring grip
225- 5 reps...paused...bot wider
+closed belt:
335-6+0 reps.....TnG...struggled on 6th
-20 min rest
275-13+0 reps...TnG...grabbed 2-3 inches narrower with left hand(inner ring vs outer ring with right)...felt uneven whole way...not too bad overall...maybe I can get some training wffect from my stupidity..

Cable Close Grip V pulldowns:
220lb - 12+0 reps...tough...touched chest and paused every rep..
 
6/26/20
90 min
bw:218-220

Deadlift:
DOH
135-10 reps
225-5 reps
315-1 rep
Mixed grip:
405-1 rep
+straps+open belt:
495-1 rep
+straps+closed belt+barefoot
585-1 rep...
--used all same plates--I did not use one set of bumper plates like normal...
--felt like I had another 20-50 lb

Sohp:
open belt:
135-5 reps
155-5 reps
closed belt:
185-7+0 reps...
---took a bit wider grip today

Standing Cable Rope Crunches:
100-20+0 reps

Hanging Knee Raises:
+25lb DB at ankles-10+2 reps
 
7/3/20
bw:220lb
Took 180mg of caffeine with B complex pre workout (drink)

Bench:
135- 10 reps...paused 1-2 sec each rep---2 inches narrower than regular widest grip
open belt:
225- 10 reps...paused 1 sec each rep...1 inch narrower than regular widest grip
closed belt:
345-4+0 reps...TnG...solid and under control...regular widest grip..
10 min break
315-6+0 reps...TnG...felt heavy and like shit...regular widest grip..

Seated Cable V Rows:
220-12 reps
250-10+0 reps...fairly strict.

---------------------------------------

7/10/20

Bench Press:
135-10 reps..paused
open belt:
225-5 reps...paused
+closed belt:
315-8+0 reps..TNG
-10 min rest
335-4+0 reps...TNG..w/ lift off
--used our back up old shack gym at work. One rusted barbell that is still usable and old rusted plates. -the bench was nice and wide and in very nice shape.

Cable Pulldowns with medium overhand grip:
160(plates)-5 reps
250(plates)-0+2 reps...1st rep was an inch or two off my chest, 2nd one was about 3/4 down. --the knee support came up and jammed so I couldn't get set very well..

Dips:
bw(218)-5 reps while balancing in between our stationary cycling stations/bicycles seats...just screwing around

--did a few reps on different grippers. I got filed GM closed with right and came close on easy #3 showing my coworker. I got nowhere with my left hand and just did forced closes.
 
Last edited:
7/17/20
30 min
short on time

Deadlifts:
135-5 reps DOH
225-5 reps DOH
315-5 reps DOH
405-1 rep DOH
-in boots
+straps:
495-1 rep Mixed...very fast
+straps+closed belt+boots off:
585-2+0 reps....Mixed ....felt good..

Leg Press:
2-45s/side: 10 reps
3-45s/side: 10 reps

-was using old rusted bar and various old rusted 45s

----------------------------

7/19/20
quick workout

Bench:
135-10 reps..paused
225-5 reps...paused.. open belt
315-9+0 reps...TnG...closed belt

Sohp:
135-5 reps...open belt
185-6+0 reps...closed belt
 
Last edited:
7/24/20
Old gym

Bench:
135-10 reps..paused
225-5 reps..paused ...open belt
315-7+0 reps...TnG...closed belt

Leg Press:
1-45/side: 10 reps
2-45s/side: 10 reps
3-45s/side: 10 reps
4-45s/side: 10 reps
5-45s/side: 10 reps....was getting tough
---knees to chest..

Filed GM gripper: 2 forced close reps with each hand..
 
7/29/20

Bench:
135-10 reps..paused
225-5 reps ...paused
275-5 reps...paused......open belt
-20-30 min break
315-9+0 reps...TnG...closed belt...barely racked 9th rep

Leg Extension Machine:
(45+25)-20 reps
(90+25)-20 reps
(135+20)-20+0 reps
 
8/2/20
9pm
-I finished a 48hr fast at 7pm(Friday 7pm through today)
It was much easier than I envisioned. I almost did it dry if not for 8-10 ounces taking vitamins/etc.
-I ate a big meal around 7-730

Sohp:
135-5 reps
155-5 reps
175-5 reps
195-5+0 reps...

Sitting Pulldowns with closegrip /\ attachment:
160-5 reps
220-5 reps
250-6+0 reps
-touching chest every rep

Standing Rope Cable Crunches:
100-20+0 reps..
--35-40 min workout
 
Last edited:
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