My training log

[Midnight_Oil]

I don't think I've really been taking my weightlifting seriously lately with my reoccurring back injury so I thought I should actual record what I do somewhere.

My back feels "okay" off and on but I don't think I'll ever be as strong as I once was.

Best PR's

400 bench
415 squat
535 deadlift

Working 12hr night shifts has resulted in me losing 20lbs, good and bad weight. I'm now around 200lbs at 5'8"

I usually hit everything 3 days a week

Today 12-3

Bench

225x6
235x6
255x6
270x6

Squat

225x6
235x6
255x6
275x6

Row Pull

125x10
127.5x10
130x10

One leg dumbbell Romanian deadlifts

30's x10
35's x10
40's x10

Clean & Jerk

95x6
105x6
115x6
125x6

Shrugs

3 sets 205x10

Bent-over rows

135x8
140x8
155x8

Dumbbell side raises 3 sets 20's x10

Weighted situps 3 sets 12x45lbs

Mis tri/bi work

 

[Midnight_Oil]

Should of updated this sooner

12-8-10

Alternating Dumbbell Bench

10x95's
10x100's
5x100's, used 80's to finish the set

Dumbbell Lunges

10x45's
10x50's
10x55's

Alternating Dumbbell Military Press

10x55's
10x60's
6x60's, used 45's to finish

Calf Raises

10x255
10x275
10x295

Lat Pull-down

10x180
10x190
10x200

Skull Crushers

10x95
10x100
10x105

Dips 15xBW, 12xBW, 8xBW

Leg Raises 25,20,18

 

[Midnight_Oil]

12-10-10

Felt pretty good on Friday, no pain shooting down my leg or creaking knee

Bench

3x255
3x275
3x295
3x305
3x315

Clean & Jerk

6x115
6x125
6x135
6x150

Cable Row

10x180
10x190
10x200

Behind-head dumbbell french curls

10x40's
10x40's
10x45's

One leg dumbbell Romanian Deadlift

10x40's
10x45's
10x45's

Row Pull
10x125
10x130
6x130, used 110 to finish

Incline dumbbell curls

10x45's
10x50's
6x55's used 40's to finish

 

[Quiksilver]

That's a mighty strong Bench. Maybe I'll be up there... in 10 years or so .

 

[Fuglydude]

Great bench... I have a feeling you can squat a lot more than you're doing right now...

Keep it up man.

 

[Midnight_Oil]

Monday 12-13-10

Back Squats (Wanted to do front squats but had a stabbing pain in my wrist)

250x6
270x6
280x6
300x4

Bench

10x225
8x235
6x250
4x275
2x315
1x350

Dumbbell Military Press (Not a good idea after a heavy benching day)

10x65's
10x65's
6x65's used 40's to finish

One leg dumbbell Romanian deadlift

10x40's
10x45's
10x45's getting better at these

Bent-over row

10x135
10x145
9x145

Skull Crushers (Ez Curl bar)

10x105
10x110
6x110

Dumbbell Preacher Curls 3 sets of 10x45

Leg Raises 3 sets x25

Dips

BWx13 BWx10 BWx8

Great bench... I have a feeling you can squat a lot more than you're doing right now...

Keep it up man.

Thanks. I could never understand why I was able to pull much more than I could squat. Maybe it's my 5'8" height? I never wanted to become a bench press queen, but that seems to the case the way things are going...

 

[Midnight_Oil]

Wednesday 12-15-10

Alternating Dumbbell Bench

10x95's
10x100's
10x100's

Dumbbell Lunges

10x45's
10x55's
10x60's

Cable Rows

10x190
10x200
6x210, finished with 180

Row Pull
10x125
10x127.5
6x130, finished with 125

Push Press
6x135
6x145
6x155
3x165 (wrist hurting)

Calf Raises

10x275
10x295
10x315

Narrow Bench
10x205
8x215
6x225

Sit ups

20x45
15x45
15x45

Friday 12-17-10

Squats

8x225
8x245
8x265

Bench

3x255
3x275
3x295
3x315
3x335 (needed a bit up help on last rep)

Shoulder Fly's/Front Raises
10x35's
10x40's
10x40's

One Leg Dumbbell RDL

10x45's
10x50's
6x60's

Lat Pull Down

10x190
10x200
4x210, finished with 180

Shrugs
10x225
10x230
10x235

Behind-Head Dumbbell French Curls

10x40's
10x45's
8x45's

Preacher Curls 10,8,6 x45

Leg Raises 30,25,20

 

[Midnight_Oil]

Still been hitting the weights, haven't been around the computer much.

BW 205


12-31-10

Bench

225x10
235x8
265x6
300x4
340x3
375x2
400x1 (Yep, got this PR back)

Single Leg Dumbbell RDL

10x45's
10x50's
10x55's

Neck Machine

10x85
10x95
10x100

Row Pull
10x140
10x145
6x145

Power Clean & Jerk
6x135
6x140
6x145
6x145

Side Raises

10x20's
10x25's
10x25's

Narrow Bench
10x205
8x215
7x225

Abs

3 sets 15x45

1-3-11

Alternating Dumbbell bench

Thought I should take it easy on this

10x60's
10x60's
10x60's

Squats

8x235
8x245
8x255

Skull Crushers

10x105
8x115
6x115

Neck Machine

10x95
10x100
8x105

Pullups

x10
x8
x6

Glute-Ham Machine

10x25
10x30
10x30

Leg Raises

x30
x20
x17

Shoulders sore from Friday, decided that I had enough.

 

[AAAgent]

great numbers! I'm kind of pissed, i've been out of commission since last friday due to hurting my lower back trying stiff leg deadlifts. Keep it up.

 

[Midnight_Oil]

1-5-11

Bench/Deadlift superset

Bench

6x245
6x255
6x265
6x275

Deadlift

6x225
6x265
6x300
3x325

Cable Row

10x190
10x200
6x210, finished with 180

Dumbbell Military Press

10x60's
10x65's
8x70's

Dumbbell One leg RDL

10x45's
8x45's
6x45's

(Deadlift must of killed my hamstrings/glutes)

Dumbbell Behind-Head Skull Crushers
10x40's
10x40's
6x45's (finished with 25's)

Incline Situps
15x45
12x45
12x45

Dumbbell Curls 10x45's 8x45's 6x45's

10min Cardio

 

[Fuglydude]

Sick bench! I never get when guys have such high BP numbers but don't squat/deadlift as much.

My reverse grip bench right now is probably around 225. I don't do normal flat bench. My squat is around 365 and my deads around 455. I think you can deadlift/squat a lot more than you are currently doing.

Do you have any pics? I'm trying to get to 200 lbs also at 5'8", so would be nice to know what that kinda looks like.

 

[Midnight_Oil]

Couple of pics. Probably "thicker" than you want to be.

http://flic.kr/p/985sKK

http://flic.kr/p/988A7Q

 

[Fuglydude]

Couple of pics. Probably "thicker" than you want to be.

http://flic.kr/p/985sKK

http://flic.kr/p/988A7Q

Thanks for posting... you got some big ass arms, especially your tri's! Guess that kinda explains the bench!

 

[Midnight_Oil]

Friday 1-7-11

Didn't have much time

Bench

3x225
3x255
3x275
3x295
3x315
3x325

Squat till your drop per Fuglydude's encouragement
3x225
3x265
3x295
3x315
2x335
1x355

Much work to do here, had some pain in my back over the weekend

Row Pull
10x130
10x135
10x135

Dumbbell Side Raises 3 sets 10x25's (new PR)

Dips
20xBW
13xBW
10xBW

Monday 1-10-11

Alternating Dumbbell Bench/ Dumbbell Lunge Superset

Alternating Dumbbell Bench

10x105's
8x105's
6x105's

Dumbbell Lunges

10x50's
10x60's
10x65's left leg 6x65's right leg finished with 35's

Cable Rows/Calf Raises Superset

Cable Rows
10x200
10x205
10x210

Calf Raises

10x285
8x305
8x315

Narrow Bench/ Leg Curl Superset

Narrow Bench
10x205
10x215
6x225

Leg Curls
10x100
10x120
6x125 (finished with 110)

Alternating Dumbbell Military Press
10x55's
10x55's
6x55's (finished with 40's)

Leg Raises
x30
x30
x30

Incline Sit-ups
15x45
15x45
12x45

Barbell Curls (do a set, count to the number of reps, do another set count to the number of reps, etc)

8x95
7x94
6x95
5x95
4x95
3x95
2x95
1x95

Rest

8x100
7x100
and so on to 1x100

 

[Midnight_Oil]

1-12-11

Bench

10x230
10x235
10x245

Squat

10x235
10x245
10x265

Bent over Rows

10x145
10x140
10x140

Dumbbell Front Raises

10x35's
10x35's
5x40's (finished with 25's)

Skull Crushers

10x105
10x105
10x105

Some curls

11min of cardio

and I'm beat

 

[Midnight_Oil]

Bad day on Friday. Everything was sore. The inflammation in my back was flaring up. I started by attempting to do power cleans & jerk but decided that it would not end well. Ended up doing 11min or cardio. Nothing else.

 

[Midnight_Oil]

1-17-11

Shoulders still sore

Bench

10x230
8x235
6x265
4x300
3x315
2x335

Deadlift

6x265
6x295
6x315
3x335 (need some chalk)

Cable Row Pull
10x200
8x210
6x215

Calf Raises
10x275
10x295
6x315

Skull Crushers
10x105
8x110
6x115

Incline Situps

15x45
15x45
15x45

Dumbbell Side Raises

10x15's
10x20's
10x25's

Seated Dumbbell Curls

10x45's
10x50's
10x50's

 

[Midnight_Oil]

1-17-11

Power Clean & Jerk

6x135
6x145
6x155
6x165

Row Pull

10x125
8x127.5
6x130

Leg Curls

10x120
10x125
5x130 (finished with 110)

Leg Raises
x30
x30
x25

Narrow Bench

10x210
8x220
7x230

Barbell Curls

8x95
7x94
6x95
5x95
4x95
3x95
2x95
1x95

Rest

8x100
7x100
and so on to 1x100

 

[Midnight_Oil]

Went in on 1-23-11

I think I'll do a deload week now, since my numbers are going down and my joints hurt.

Bench

3x225
3x245
3x265
3x275
3x300
3x315
2x335 (missed 3rd rep)

Squats

3x225
3x245
3x265
3x285
3x305
2x315

Pullups

BW

x10
x6
x6

Dumbbell Military Press

10x60's
10x70's
8x75's

Behind-Head Skull Crushers

10x40's
10x40's
6x45's

Calf Raises

10x275
8x285
6x305

 

[Midnight_Oil]

1-24-11

Squat

20x135
20x135

Bench

20x135
20x135

Dumbbell Military Press

20x25's
20x25's

Cable Row Pull

20x100
20x100

Leg Curls

20x70
20x70

Skull Crushers

20x45
20x45

Incline Sit ups

20x10
20x10

Dumbbell Preacher Curls

20x25
20x25
20x25