Beast Workout Log

[marmel75]

OK, have been really slacking on posting my workout logs, but here we go...in the middle of doing a 3 x week heavy squat program with 20 rep squats. I also do 2 exercises prior to the squats in 5x5 fashion. Chest/Biceps, Back/Triceps, Traps/Biceps are my splits...I work biceps twice because it is my weakest muscle group and it has been leading to some pretty decent gains.

Currently using the Hammer Strength V-Squat machine because I jacked up my back about 5 weeks ago doing 1RM DL's and am slowly easing my way back into things...took about 3 weeks before I could even squat, now I am OK as long as I keep my back pressed firmly up against the pad on the V-Squat machine...hopefully in a month or so I will be able to go back to free weight squats, but the V-Squat definitely is a quality piece of equipment, no doubt about that...quads, hams, butt and inner thighs all are super sore for 2 days after a workout, so I know it is working what it is supposed to be...

Workout Log 11/27:
Weight this morning 194 lbs

Weighted Pullups: BW x 5/BW+30 x 5/BW+40 x 5/BW+55 x 4,1 x 3,1,1/BW+25 x 3

Close Grip Bench: 215 lbs x 5 x 5 x 5 x 5(10% spot on last rep) x 5(30% spot on rep 4, 50% spot on rep 5)

V-Squat Machine: 435 lbs x 13,7(20 second pause after 13th rep, followed by an immediate 7 more reps)

Have been really feeling it the ast 2 weeks in the gym...think the heavy squats are really starting to have a positive effect on the weight I am pushing for everything else as well...cranked out the pullups and did 22/25 clean reps on the close grip bench at 20 lbs more than bodyweight, then hammered out some heavy ass squat reps...body feels wrecked right now but pretty awesome...

 

[marmel75]

Trap Shrugs: 365 lbs x 5 x 5 x 5 x 5 x 5,315 x 5

Bent Over Rows: 185 lbs x 5 x 5 x 5 x 5 x 5

V-Squat:440 lbs x 15,5(20 second pause after 15 reps, then 5 more)



Hurting pretty good after this one...legs feeling like jello, quads burning...shoulders and back fatigued...pretty sure I am going to be hurting tomorrow...

 

[Krueg]

Hows the back feeling? Tried any "light" squats with a barbell yet?

 

[marmel75]

Hows the back feeling? Tried any "light" squats with a barbell yet?

Its still really tight unfortunately. Have been staying away from deadlifts or regular squats...for a few weeks I was unable to even do machine squats because I had a sharp pain when I went down, so I am not trying to mess with my ability to at least do those for now...

Workout Log 12/2

Bench Press: 225 lbs x 5 x 5 x 5 x 5 x 5(10% help on final rep)
Shoulder Press(Smith Machine): 125 lbs x 5 x 5 x 5 x 5 x 5
V-Squats: 445 lbs x 17,3(almost got the full 20 reps with no 20 second pause...likely next time)


Workout Log 12/3

HIIT Cardio: 5 min warmup followed by 7 minutes alternating 20 second full out sprints followed by 10 seconds of low intensity followed by 18 minutes of lower effort cardio...30 mins total

Idealogy is to cause massive release of fatty acids into the bloodstream by doing short burst HIIT cardio and then follow it with a longer slower cardio to burn those fatty acids

Weighted Elevated Planks: 135 lbs x 35 secs x 30 secs/140 lbs x 25 secs
Side Planks: 45 secs each/45 secs each/35 secs each

 

[marmel75]

Workout Log 12/4

Weighted Pullups: BW x 5/BW+25 x 5/BW+35 x 5/BW+40 x 5/BW+45 x 5
Close Grip Bench: 220 lsb x 5/205 lbs x 5 x 5 x 5 x 5
V-Squats: 455 lbs x 17,3(pissed I couldn't get the last 3 reps on this, although I went up 10 lbs instead of 5 due to not being able to fit the plates on properly)

Tweaked my right front delt doing close grip bench, had to drop the weight to 205, which I was still cranking easily, but it is really sore now...might have to skip doing Traps on Thursday, we'll see...

Wasn't feeling it on the pullups today for some reason...

Squats are turning me into a monster, upper body is exploding due to the massive hormonal release....

 

[cuzza]

Keep it up pal!

You always have my favourite log on the forum. Absolutely bored of everyone doing SS (of which I'm not a fan, haha). Refreshing to see someone doing something else, and being a beast while they do it.

Those squats sound hard as ****.

 

[marmel75]

Keep it up pal!

You always have my favourite log on the forum. Absolutely bored of everyone doing SS (of which I'm not a fan, haha). Refreshing to see someone doing something else, and being a beast while they do it.

Those squats sound hard as ****.

Thanks bro, appreciate it! Yes the squats are not fun, but it is amazing to see how the body responds to it...not just with my leg strength going through the roof, but literally my entire body benefitting from the huge release of hormones this creates...

Workout Log 12/7

Was supposed to workout last night, but was physically and metnally exhausted, so I slept on it and worked out this morning. I really dislike early morning workouts, but I was pretty happy the way things went overall...not great, but not horrible either...

Trap Shrugs: 375 lbs x 5 x 5 x 5 x 5 x 5

Bent Over Rows: 205 lbs x 5 x 5 x 5 x 5 x 5

V-Squats: 465 lbs x 10,10(rested for 60 seconds between sets, I just didn't have it this early in the morning and especially with my hydration levels being fairly poor. Weird that the second set of 10 was easier than the first)

Both trap shrugs and bent over rows were fairly easy, can likely increase both by 10 lbs next time instead of 5. Will keep squats at 465 and try and bang out 20 reps in a better, more hydrated state during my normal night workouts...

Legs are getting so muscular and thick, espcially in the upper back part of the hamstring(wide squats active the gluteus and hamstrings much more than normal stance squats, but have the exact same activation of the quads) they are pressing against the back of my pant legs and my entire pant leg is almost literally filled my by my legs, leaving virtually no looseness to the pant leg at all. Quads mesuring in at 29.5 inches today, and linely to burst over 30 in the not too distant future...especially as I approach 500 lbs, which should hopefully be near the end of the month...

 

[marmel75]

Workout Log 12/9

Bench Press: 235 lbs x 5/230 x 5(5th rep 25%)/225 x 5(4th rep 10%/5th rep 50%)/225 x 5(4th rep 20%/5th rep 80%)/220 x 5

Military Press: 130 lbs x 5 x 5 x 5/135 x 5 x 5

V-Squat: 465 lbs x 18,2(almost got 20 reps...just came up short at 18, rested about 20 secs and added the other 2)

-Wasn't feeling it today on the bench...got 235 up for my first set by myself, but I think it really taxed me on my other sets as I needed help whereas last week I got 225 for 5 sets by myself. Also think my new JEFit workout tracker on my phone had something to do with it, as I was resting only an exact 2 minutes between sets rather than 4 or 5 like I had been before...

-Military Press, could have probably gone up at least another 5 lbs, likely will try and go up 10 next week. Could obviously do a lot more under normal circumstances, but doing it directly after bench pressing is pretty tough...

-Squats I almost nailed 20 reps, but couldn't get the final 2...next time should be it...

 

[marmel75]

Workout Log 12/11

Chin-Ups: BW x 5 x 5 x 5 x 5 x 5

Close Grip Bench: 220 lbs x 5 x 5 x 5(20% help on 4th rep, 80% help on 5th rep)/210 x 3(80% help on 3rd rep)

Close Grip Dips: BW x 11

VSquat: 470 lbs x 16,4

-Starting over on chinups to make sure I am getting the full stretch on each rep...will probably add a 20 or 25 lb DB next time as these were just too easy

-Close Grip bench seems to be causing front delt issues, as I was fine through 2 sets at 220 lbs but then the same issue arose...likely going to switch to weighted close grip dips instead from now on as it is probably hurting my bench press weight as well...

-Squats only got 16 reps, likely could have gotten 17, but it was a 60/40 chance, with the 40 meaning I am stuck at the bottom looking like a jackwagon...lol...rested about 30 seconds and got the other 4

 

[marmel75]

Workout Log 12/13

Trap Shrugs: 385 lbs x 5 x 5 x 5 x 5 x 5

Bent Over Rows: 225 lbs x 5 x 5 x 5 x 5 x 5

VSquats: 475 lbs x 6

-was planning on this being my last 20 rep squat workout in this run, as my body has been really dragging this week...recovery has been slow, just been feeling run down in general...clear sign it is time to back off from my body, and this is the 8th week I have been doing this, which is supposed to be the max limit of doing this. Squats felt super heavy today, just didn't have it.

Likely starting the "Superhero Workout" program by John Romaniello on Sunday....

 

[cuzza]

Still working hard?