Fugly's lifting journal...

[Fuglydude]

Feb 8th: Push/pull day:

Felt pretty good. Sleep issues have been especially bad last few days but I felt adequately rested. Did quite a bit of ab work during this work out. This is consistent w/ my new program where I'll be emphasizing more core work in order to get my basic lifts up.

Warm up w/ core/rotator cuff work/stretches, etc.

Incline dumbell press:

27.5 x 8
105 x 7 (personal best)
105 x 6

Dumbell fly

40 x 10

Dumbell row:

105 x 10
105 x 8
40 x 24 (Krock row)
40 x 23 (krock row)

Dumbell shoulder press:

65/side x 10
65/side x 10
65/side x 10
... Will do 70s next time. These felt quite easy.

BW wide grip pull ups (over hand)

BW x 21
BW x 18

Finished w/ some circuit work, face pulls and more core.

Post-WO weight of 180.

 

[Quagmire911]

Is that a Kroc row with 40lbs? You can do way more!

Those are some sick inclines presses.

Keep it up,

Quagmire

 

[Fuglydude]

Ya the 40 lb dumbells didn't feel hard... it was the same weight my gf was rowing w/ for like 8-10 reps hahaha! I wasn't sure what weight to start with so I just used the 40s... will try 50 lbs next work out!

It would be nice to be able to rep w/ 110 lb dumbells. Its weird how my bench still sucks even though my incline presses having been progressing slowly.

 

[CarlitosWay]

Feb 8th: Push/pull day:

Felt pretty good. Sleep issues have been especially bad last few days but I felt adequately rested. Did quite a bit of ab work during this work out. This is consistent w/ my new program where I'll be emphasizing more core work in order to get my basic lifts up.

Warm up w/ core/rotator cuff work/stretches, etc.

Incline dumbell press:

27.5 x 8
105 x 7 (personal best)
105 x 6

Dumbell fly

40 x 10

Dumbell row:

105 x 10
105 x 8
40 x 24 (Krock row)
40 x 23 (krock row)

Dumbell shoulder press:

65/side x 10
65/side x 10
65/side x 10
... Will do 70s next time. These felt quite easy.

BW wide grip pull ups (over hand)

BW x 21
BW x 18

Finished w/ some circuit work, face pulls and more core.

Post-WO weight of 180.

Yeah you definitely should be doing a lot more weight on those kroc rows..especially since you incline db press 100+ lbs. They don't have to be super strict. for instance this 140-150 lb chic is doing 100 lb kroc rows for 18 reps np. step it up.

http://www.youtube.com/watch?v=HjgYHylUJhc

 

[Fuglydude]

Way to make a guy feel inadequate!!!

Update feb 15th:

Didn't have a lot of time today, so just trained during my break. Valentines' day sex kind of made my lower back sore, and I think I pulled something in my leg as well.

Warm up w/ stretches, bodyweight squats.

Breathing squat:

145 x 20
150 x 20
155 x 20 (ties personal best)
These really kicked my ass.

Chin ups:

BW x 20
BW x 15
BW x 15

Super setted w/ dips:

BW x 10
BW x 10
BW x 10

Also did 2 sets of leg curls for hamstrings and 3 sets of calf raises.

Was in and out in under 30 minutes. Post WO wt: 178.

 

[Fuglydude]

Update Feb 18th.

I shovelled heavy watery snow for 30-35 minutes today, and my lower back wasn't 100% when it came to train. Was going to do deads, but opted to do squats. Wanted to start incorporating a new set-rep scheme, so did 3 x 3s today.

- Warm up w/ stretches, core work, bodyweight squats.

ATG back squat

135 x 5
225 x 5
320 x 3
320 x 3
320 x 3 (this felt quite strong through out. Felt like I could have done 2 more)
155 x 20

Weighted pull ups (narrow underhand grip)

(BW + 90) x 10 (felt strong and explosive)
(BW + 100) x 8
(BW + 90) x 6
(BW + 45) x 10

Pistols:

27.5/side x 5

Seated bicep curls

27.5/side x 8.

Post-WO wt = 180.

 

[Fuglydude]

Feb 19th

Worked a pretty busy 12 hour shift and was tired, but needed to go in.

Did everything in around 30 minutes because I had to go home cook, and get to sleep for the next day.

Warm up w/ stretches, rotator cuff work, hanging leg raises.

Incline dumbell press:

95 x 10
95 x 8

Dumbell row

95 x 10
95 x 6 (tired here!)

Shoulder press:

55/side x 11
55/side x 10

Wide grip Pull ups:

BW x 20
BW x 15

Finished w/ circuit training:

Seated cable row x 20 reps ... Push ups x 20 reps ... Pistols (BW) x 5/side

Did the circuit x 2.

Post WO bodywt = 179

 

[Fuglydude]

Feb 22nd: Squats/Chins

Warm up w/ leg stretches, bodyweight squats, core work

Back squat:

Attempting to reduce ROM here. Normally I go as low as possible w/o it feeling "off". This is well below parallel.

225 x 5 (jump squats)
325 x 3
330 x 3 (personal best)
330 x 2 (didn't have a spotter...outside the cage... chickened out)
160 x 20 (personal best)

Narrow grip pull ups:

(BW + 90) x 8
(BW + 90) x 6 (tried a different station w/ a different grip)

Weighted dips:

(BW + 115) x 6
(BW + 90) x 8

Pistols:

27.5/side x 5

Bicep curls:

27.5/side x 10

Post WO weight = 181

 

[ScottS]

Thought I'd start a lifting journal to help me keep track of progress...

Current stats: 26 yr old, 5'8" - 170 (no idea on bf%). I've been up as high as 190 at 17% bf, but don't like being that big unless I can do it lean and with good CV conditioning...dont' like to be completely gassed climbing up a flight of stairs.

1 RMs in pounds:
* all lifts done raw...yes I squat below parallel. Goals are in brackets.

- Back Squat: 325-330 (400+)
- Front squat: 280-285 (330+)
- Deadlift: 430-435 (500+)
- Powerclean: 225...this seriously needs to go up. (275+)
- Bench: I bence maybe once a month because I have really bad rotator cuffs...last time I did my bodyweight for 10 reps. (300+)

Background:
- ~9 years in the trenches.
- Former high performance athlete in bobsled and track.
- Currently I just work out for aesthetics and strength.

Diet:
- Aim to get 200 g protein per day. Calories vary but 2500-3000 per day...ya I know this is low.
- I eat maybe 2-3 servings of complex carbs per day (trying to increase) and 10 and up servings of fruits veges (trying to decrease this, as I have to spend a lot of money on toilet paper).

Supplements:
I have the luxury of working at a supplements place so I get access to cheap supplements as well as samples.

- whey protein isolate.
- Fish oil.
- Multi.
- vitamine A/D
- Stress B w/ C (take this pre-WO...its great!).
- glutamine.
- Pre-WO stuff (whatever I have sitting around).
- Tribulus.
- For thermos: I have some hydroxycut...that I use generally for pre-WO.
- Herbal diuretics: use these only before photoshoots.

Lifestyle:

I'm a pretty busy guy. I go to school fulltime, currently starting up my practicum (~40 hours a week...boo!), have 2 jobs, soon only one, and strip on the side as well. Needless to say I don't get too much sleep.

Current split:

- Deadlift day
- Arms day (isolation work for arms).
- Squat day
- Scapular stability day (basically a push/pull day for chest/back).

I have pics posted around...will post some updated back shots soon...

Tonight is a cardio day... tomorrow scap. stability day...

liar
only olympic athletes lift that much

 

[ScottS]

Thought I'd start a lifting journal to help me keep track of progress...

Current stats: 26 yr old, 5'8" - 170 (no idea on bf%). I've been up as high as 190 at 17% bf, but don't like being that big unless I can do it lean and with good CV conditioning...dont' like to be completely gassed climbing up a flight of stairs.

1 RMs in pounds:
* all lifts done raw...yes I squat below parallel. Goals are in brackets.

- Back Squat: 325-330 (400+)
- Front squat: 280-285 (330+)
- Deadlift: 430-435 (500+)
- Powerclean: 225...this seriously needs to go up. (275+)
- Bench: I bence maybe once a month because I have really bad rotator cuffs...last time I did my bodyweight for 10 reps. (300+)

Background:
- ~9 years in the trenches.
- Former high performance athlete in bobsled and track.
- Currently I just work out for aesthetics and strength.

Diet:
- Aim to get 200 g protein per day. Calories vary but 2500-3000 per day...ya I know this is low.
- I eat maybe 2-3 servings of complex carbs per day (trying to increase) and 10 and up servings of fruits veges (trying to decrease this, as I have to spend a lot of money on toilet paper).

Supplements:
I have the luxury of working at a supplements place so I get access to cheap supplements as well as samples.

- whey protein isolate.
- Fish oil.
- Multi.
- vitamine A/D
- Stress B w/ C (take this pre-WO...its great!).
- glutamine.
- Pre-WO stuff (whatever I have sitting around).
- Tribulus.
- For thermos: I have some hydroxycut...that I use generally for pre-WO.
- Herbal diuretics: use these only before photoshoots.

Lifestyle:

I'm a pretty busy guy. I go to school fulltime, currently starting up my practicum (~40 hours a week...boo!), have 2 jobs, soon only one, and strip on the side as well. Needless to say I don't get too much sleep.

Current split:

- Deadlift day
- Arms day (isolation work for arms).
- Squat day
- Scapular stability day (basically a push/pull day for chest/back).

I have pics posted around...will post some updated back shots soon...

Tonight is a cardio day... tomorrow scap. stability day...

liar
only olympic athletes lift that much

 

[Kerpal]

You're doing jump squats with 225 lbs? :nervous:

 

[Fuglydude]

You're doing jump squats with 225 lbs? :nervous:

Ya, its only 2 plates for 5 reps... not hard. I use as a part of my warm up before moving to the 3 plate stuff. Definitely gets the nervous system fired up!

 

[JoeZ]

kepal and fuglydue cant even bunch the bar

 

[Colossus]

Hey man your PM box is full.

 

[Fuglydude]

Hey man your PM box is full.

Not any more...

 

[Fuglydude]

Feb. 26th

Thought about deadlifting today, but decided to do a push-pull day as my lower back, hips and quads didn't feel 100%.

Warm up:

core, rotator cuff stuff.

Incline dumbell press:

30 x 8
110 x 6 (personal best)
110 x 6
50 x 16

Dumbell row:

110 x 12 (sloppy/explosive form... trying to emulate a kroc row... but nowhere near enough reps)
110 x 10
50 x 20

Seated dumbell shoulder press:

70 x 10
70 x 10
70 x 8

Wide grip pull ups:

BW x 18
BW x 12

Seated cable cow:

60 x 30

Also did some additional core work in between weight sets.

Overall felt good today

 

[Fuglydude]

Deads today... Feb 27th.

warm up w/ hip stretches, lower back/core stuff.

Powercleans:

135 x 5
185 x 1
215 x 1

Deads:

315 x 1
405 x 1
460 x 1 (personal best... but I did use a rolling start)
410 x 5
365 x 1 (static hold for 30 seconds)

Dips:

(BW + 115) x 7
(BW + 135) x 6 (personal best for reps)
(BW + 135) x 5
(BW + 90) x 8

Weighted pull ups:

(BW + 90) x 8
(BW + 45) x 8

Finished w/ some hamstring work and hip adduction/abduction work.

I'm not sure whether the PB on the DLs count cuz I used a rolling start, but I have been doing so for the past 2-3 deadlift workouts.

Post WO wt: 181.5

 

[Kerpal]

Ya, its only 2 plates for 5 reps... not hard. I use as a part of my warm up before moving to the 3 plate stuff. Definitely gets the nervous system fired up!

Are you worried about injury at all? That seems like a lot of weight to be jumping up and down with :nervous:

 

[johnies123]

reply

thank's for you information...

 

[Fuglydude]

I reset between reps. I've been doing them for a while, and don't notice any problems. I think the key is to an adequate warm up and making sure the weight is secure.