Kbear's Lifting Journal

[kbear0101]

Today’s Workout:

Deadlifts

Bar x 8
95lbs x 5
135lbs x 1
170lbs x 1
210lbs x 1
225lbs x 5
225lbs x 3 (my grip limited me on both sets…might have to buy some of those straps you linked Quag…almost slipped outta my hand on the last rep…I know I can do more than 5…its nice throwin around 2 plates on each side though)

Assistance

Power Squats! (stand the opposite way on the hack squat)
225lbs x 10 (3 sets)

Weighted sit ups
X12, x 10, x 8

*45min walk with dog
*went on a 2 day bender drinking all weekend and eating like sh1t because I graduated college : ), back to business now

 

[Quagmire911]

Stick with 225 again next time. Your grip should adapt pretty quickly. Add in some grip work like holding onto a chinup bar for as long as possible for two sets. Do this on a day as far away from deads as possible.

Get straps if you can, no good being held back by grip. They aren't to rely on, but to help until your grip is up to scratch.

Quagmire

Ps- Congrats on graduating.

 

[kbear0101]

Today’s Workout

Bench Press
115lbs x 3
130lbs x 3
145lbs x 11 (the fkn d00shbag that spotted me started helping me out at rep 6, wasnt even struggling…lets call it 8 reps…)

Assistance

Incline Press
115lbs x 7
115lbs x 5
115lbs x 5

Dips (Wide Grip)
BW x 10 (3 sets)

Kroc Rows
50lbs x 7 (3 sets)

*45 min walk with dog
*annoyed I lost damn near a pound…going to send you a PM pretty soon here Effort for some advice…obviously I need to eat more but maybe you can help me plan it out a little better…eating is definitely harder than working out…202 lbs is somewhere in the future….

-New random short term goals….80lb db rows….10 unassisted wide grip pull ups….
-After I complete my 5/3/1 cycle next week I am going to switch assistance to “Boring but big”…feel like changing it up a little bit

 

[kbear0101]

Start of Week 15
Today’s Workout

Squats!
Warm-up
140lbs x 3
160lbs x 3
180lbs x 10

Assistance

Good Mornings (the real ones)
45lbs x 8 (3 sets) (going to add 20 lbs to this next week as it was very light…then 5lbs a week from then on)

ab wheel (this thing is rough)

Leg Press (I rushed this and used very little weight…my hamstrings were very sore from Monday, was being a v4gina)
165lbs x 6 (3 sets)

Have a good weekend people!

kbear

 

[kbear0101]

Today’s Workout

Standing Military Press
Warmup
80lbs x 5
90lbs x 3
105lbs x 4 PR : )…(should I increase the weight next cycle?...not sure what the minimal reps I should do before increasing weight thought it was like 6)

Assistance Standing: Military Press (Changed assistance work to Boring but Big … will be doing this for military press/bench press)
65lbs x 8
65lbs x 7
60lbs x 8
45lbs x 8

Chin-ups
BW x 4, x 3, x3, x3 …never done these before…rough

*45 min walk with dog
*too hung over to work out yesterday…good reason to celebrate though…just wont make a habit of that
-even though it didnt look like it...exhausting workout

Take care fellas

 

[Quagmire911]

Nice work, you should increase the weight next cycle.

 

[kbear0101]

Today’s Workout:

Squats!
Warmup
150lbs x 5
170lbs x 3
190lbs x 10 (new PR : )

Assistance:

Powersquats! (Stand opposite way of hack squats)
225lbs x 8 (3 sets)

Good Mornings
45lbs x 8
65lbs x 8
65lbs x 8

*45 min walk with dog
*We’ll see how my pelvis likes the GMs…felt a little irritated
*Was supposed to do dead lifts today but my forearms were sore from chin-ups…didn’t want my grip going out
*skipped abs...maybe ill do some kneeling rollouts tmw when I am bored...
-I like walking funny outta the gym after doing squats/deads
-You got it Quag...more weight coming up for the next cycle!

Time to eat! Have a good holiday fellas!

 

[kbear0101]

Today’s Workout:

Bench Press
120lbs x 5
135lbs x 3
150lbs x 8 (another PR : )

Assistance (swapping incline for bench for boring but big)

Incline Press
5 sets of 5-10 pyramiding down from 105lbs

Kroc Rows
50lbs x 8
60lbs x 5
60lbs x 5

*45 min walk with dog
-Again, this doesn’t look like much but it really kicked my A$$, liking the new assistance for Chest/Shoulders

 

[kbear0101]

Today’s Workout

Assistance

Whole lot of pushups
Whole lot of decline pushups
Whole lot of 20lb db curls
Whole lot of sit-ups

*45 min walk with dog
*did light assistance today…going to Aspen to snowboard for a week, don’t want to be sore out there…will count this as my de-load week : )

Have a safe and happy new years people!!!

 

[kbear0101]

After a week of intense snowboarding in Aspen I am back…it is beautiful there…before I went I weighed 189.5…today before my workout I was 186…was expecting this....the weight should come back quickly.

Start of week 16

Today’s Workout

Standing Military Press
75lbs x 5
85lbs x 5
95lbs x 6

Assistance

Standing Military Press
4 sets of 8 Reps pyramiding down from 65lbs

Chin-ups
Bw x 4, 3, 2, 3 (holding all till failure)

*45 min walk with dog

-The oats to be mixed with shakes is that just Quaker Oatmeal? If so how do I blend it into my drinks correctly? Have a pretty sweet blender but when I put oats in they all fall to the bottom…

It feels good to be back, hope everyone had a good New Year party!

 

[kbear0101]

Today’s Workout

Squats!
135lbs x 5
160lbs x 5
180lbs x 7 (dunno what happened today! Did 180x10 few weeks ago)

Assistance:

Hack Squats
185lbs x 8
185lbs x 5
185lbs x 5

Good Mornings
75lbs x 8 (3 sets)

Hung from chin-up bar as long as I could (2 sets)

*45 min walk with dog

Consumption

12 raw eggs
2.5lbs of grilled chicken breast
2 cups of oats (I found out you need to grind them before putting them in shakes haha)
Muscle milk pre/pwo…(xmas gift from sister…wouldn’t buy that stuff)
6 scoops of whey
Still taking Mg, Multi vitamin, flax seed oil
Just used a lb of ground beef to make chili…will be munching on that the rest of the evening

That’s all for the day…

 

[kbear0101]

Today’s Workout

Bench Press
Warmup
115lbs x 5
130lbs x 5
145lbs x 8

Assistance

Incline Press
95lbs x 8 (3 sets)

Dips
BW x 8 (2 sets)

Felt bad after dips so I left

*45 min walk with dog

Consumption:
12 raw eggs
3.5lbs of rib eye steaks…nowhere near eating 3lbs after tossing the bones and fat
2 cups of oats
Muscle milk pre and pwo
6 scoops of whey
Turkey on wheat bread
Can of tuna
...need to eat more veggies...

 

[kbear0101]

Start of Week 17

I had a bad flu so I was unable to go to the gym for 5 days…wasn’t 100% today but felt good enough to go…mediocre workout…form was not great and didn’t do some assistance…was nice to get back to the gym though

Today’s Workout

Deadlifts
Warmup
135lbs x 5
205lbs x 5
225lbs x 3
225lbs x 3 (for some reason i was returning the weight to the ground very slow on the 225lb reps, kind of like i was trying to set the weight down on the ground without making any noise...no idea why i did this...this caused me to tire out very quickly...need to watch some DL vids)

Super Squats
225lbs x 10
225lbs x 10
225lbs x 5

*45 min walk with dog

-Thursday evening I am leaving to stay with some friends in Hollywood, CA till Monday…I was thinking about going to the gym every day til Thursday…was thinking for Tuesday-Make up on some assistance work I fell behind on….Wednesday-Standing military press…Thursday-Squats….are you against this Quag? Or should I just rest tmw and do military press on Wednesday and continue when I get back from my trip?

Take care

 

[Fuglydude]

I personally think you're a crazy ass mofo for doing deads and squats on the same day, but if its working for ya, I guess its all good.

I have totally separate days for squats and deads, and try to space them out as much as possible just to give my prosterior chain adequate time to recover. I think you'll get better numbers if you do squats/deads on different days.

Nice control on your deads... Controlling big weight on the negative portion of any lift can be very productive.

 

[kbear0101]

Today’s Workout

Standing Military Press:

Warmup
80lbs x 3
90lbs x 3
105lbs x 5 : )
75lbs x 8
65lbs x 8
55lbs x 8
45lbs x 8

Assistance

Barbell Curls
60lbs x 6
60lbs x 6
60lbs x 6

Ab Wheel

*45 min walk with dog
-Fugly, those "Super Squats" were not true squats...more like a leg press..think of doing a hack squat but standing the opposite way

Be back on Monday…have a good weekend fellas

Time to eat!

 

[Quagmire911]

Regarding your going away. Moving Friday's workout to Thursday would be fine as a one off.

Have a good time.

 

[kbear0101]

Today’s Workout:

Squats!

Warmup
135lbs x 5
150lbs x 3
170lbs x 3
190lbs x 7 (did 10 @ 190 last time…hmm)

Assistance:

Leg Press
225lbs x 7
225lbs x 7
225lbs x 7

Good Mornings
65lbs x 8
85lbs x 8
85lbs x 8

Hung from a chin up bar for as long as I could (2 sets)

*45 min walk with dog

That’s all…

 

[kbear0101]

Today’s Workout:

Bench Press
Warmup
120lbs x 3
135lbs x 3
155lbs x 6 (did 7…not sure how much spotter helped. Calling it 6)
155lbs x 5 (spotter helped last rep)
155lbs x 4 (spotter helped last rep)

Dips
BW x 12, BW x 10, BW x 10

DB incline Flys
20lbs x 10 (3 sets)

CG Bench
Bar x 10
95lbs x 7
95lbs x 6
95lbs x 5

Tricep Pushdowns
3 sets of 10 ( not sure on the weight)

*45 min walk with dog
*my workout was different today because I worked out at my friends house…did everything he did…it was a good workout!

 

[kbear0101]

Start of week 18

Today’s Workout:

Deadlifts
Bar x 8
135lbs x 4
185lbs x 1
210lbs x 1
225lbs x 5 (my grip felt much stronger…didn’t have to readjust every time)
225lbs x 4
225lbs x 2 (held it up until failure…the weight is not too heavy at all just my grip is lacking)

Assistance

Power Squats!
225lbs x 10
275lbs x 8
275lbs x 8
275lbs x 8

Barbell curls (grip-palms facing ground)
45lbs x 10,8,8

*45 min walk with dog


I am beat..take care people

 

[kbear0101]

Today’s Workout:

Standing Military Press
Warmup
85lbs x 5
95lbs x 3
110lbs x 4 (PR)

Assistance:

Lateral Raise
5lbs in each hand x 12 (4 sets)

Face Pulls
Various weights x 12 (4 sets)

Upright Rows
35lbs x 7,6,6
45lbs x 7, 7

Shrugs
Various weights up to 225lbs x 4 (5-6 sets total)

*45 min walk with dog