My training log

[Midnight_Oil]

1-26-11

Ran into a friend at the gym and worked out with them. Threw the deload workout out the window. I didn't regret it anyways.

Squat

6x235
6x255
6x280
6x300

Bench

6x235
6x255
6x270
6x280

Leg Curls

10x120
8x125
6x125

Cable Row Pull

10x200
10x210
10x215

Dumbbell Miltary Press

8x65's
8x75's
6x80's

Calf Raises

10x275
10x275
10x275

Narrow Bench

8x215
8x225
6x225

Dumbbell Preacher Curls

10x45
10x45
8x50

 

[Midnight_Oil]

1-31-11

Bench

10x225
8x235
6x275
4x300
3x305
2x315
1x350

Power Clean & Jerk

6x145
6x165
6x175 (PR)

Row Pull
10x125
8x127.5
6x115

Skull Crushers

10x85
10x105
6x110

Seated Curls

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

and I'm beat

The power clean & jerk kicked my ass so the rest of lifts suffered.

 

[Midnight_Oil]

2-2-10

Deadlift

225x3
275x3
315x3
350x3
375x2

I've could of pulled more but I was doing them bare handed without chalk or straps. I'll have to pick up some pu**y straps for next time.


Bench

230x8
240x8
250x6


Cable Row

200x10
210x10
220x4 (finished with 180)

Leg Curls

120x10
125x8
125x6

Dumbbell front raises
10x35's
10x35's
10x40's

Incline situps
15x45
15x45
15x45

Narrow Bench

215x6
225x6
230x6

Dumbbell Preacher Curls

20x35's
12x40's
6x45's

 

[Midnight_Oil]

2-7-11

Squats

10x240
10x260
10x280

Bench (sigh)

10x230
8x240
6x250

Leg Curls

10x120
10x125
5x130

Lat Pull Down

10x180
10x200
6x210

Dumbbell Military Press

8x70's
8x75's
4x75's

Skull Crushers

6x105
6x105
6x105
6x105

Dumbbell Preacher Curls

20x35
15x35
12x35

 

[Fuglydude]

Nice progress on squats and deads. I'm a huge fan of chalk over straps... they just feel more normal. You can get chalk at most fitness stores. Its cheap and well worth it.

 

[Midnight_Oil]

Nice progress on squats and deads. I'm a huge fan of chalk over straps... they just feel more normal. You can get chalk at most fitness stores. Its cheap and well worth it.

Thanks. I'll be interested to see how long before I can pull 500+ again. Chalk is what I miss about my college gym. We shared it with the athletes so there was plenty of chalk to use. I don't think my commercial gym will like me making a mess with chalk.

2-9-11

Legs were really sore from the squats on Monday

Power Clean & Jerk

6x150
6x170
2x180

The problem on the last set was the actual cleaning part of the lift and not the push press. Defiantely was leg limited.

Incline Bench
8x195
8x215
6x225

Cable Row

10x190
10x200
10x210

Dips

15xBW
12xBW
12xBW

Incline Sit ups

15x45
15x45
15x45

 

[Midnight_Oil]

Did a deload day on Friday. 2 sets of 20 for every muscle group.

 

[Midnight_Oil]

2-14-11

Squat

6x255
6x280
6x305
5x315

Bench

3x250
3x275
3x300
3x325
2x350

Leg Curls

10x120
10x130
5x135 (finished with 115)

Row Pull
8x125
8x130
8x130

Dumbbell Shoulder Fly's/Front Raises Superset

10x35's
10x35's
10x35's

Power Clean & Jerk

3x155
3x175
3x185
1x205

Seated dumbbell curls

8x45's
8x50's
8x50's

 

[Midnight_Oil]

2-16-11

Incline Bench

10x195
10x205
8x215

Dumbbell Lunges

10x50's
10x55's
10x60's

Lat Pull Down

10x180
10x190
10x205

Tricep Pushdown

10x90
10x110
10x110

Upright Row

10x75
10x85
10x85

Situps

20x45
20x45
20x45

Dumbbell Preacher Curls

10x45
10x45
8x50

 

[Fuglydude]

My gym didn't used to allow chalk, but I'd bring it in anyways... Just clean up after yourself and its fine. Nice squat by the way! 315 x 5 is a strong set!

 

[Midnight_Oil]

2-18-11

Bench

10x235
8x245
6x275
3x295
3x305
2x325
1x375
1x405 (PR)

Squat

10x265
10x285
10x295

Cable Row Pull

10x190
10x210
8x225

Skull Crushers

10x85
10x95
10x105

Leg Raises

x25
x25
x25

Partner Curls

8,7,6,5,4,3,2,1 x85
8,7,6,5,4,3,2,1 x90
8,7,6,5,4,3,2,1 x95

 

[Midnight_Oil]

2-23-11

Incline Bench

10x185
10x200
10x215

Squat

6x275
6x295
6x315
4x335

Cable Row

10x200
10x215
6x225

One Leg Dumbbell RDL

10x30's
10x35's
10x35's

Dumbbell Side Raises

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

Weighted Dips

12x25
12x45
10x70

Dumbbell Preacher Curls

10x45
10x45
8x50

Leg Raises

x30
x30

 

[Midnight_Oil]

2-28-11

Bench

10x225
8x235
6x275
4x300
3x315
2x340

Power Cleans

3x155
3x175
3x185
3x205
1x225

Row Pull

10x205
10x215
6x225

Leg Curls

10x120
10x130
6x135

Weighted Dips

10x70
8x75
6x75

Pullups

x6
x6
x6

Calf Raises

10x245
10x275
10x300

Alternating Dumbbell Military Press
10x50's
10x55's
6x55's

Dumbbell Curls

10x45
10x50
10x50

I have inflammation in my back again. I can't stand up straight side to side. I'll have to take some time off. No heavy legs or military press for a while.

 

[Midnight_Oil]

Went in on Monday and hurt myself again.

You think that the inflammation and pain would flare up when I was pulling 350+ for deads. No it happened on the first rep of doing shrugs with a messily 205lbs.

Went in on Wednesday hurting. Only been getting 5-6 hours of sleep lately. Wasn't expecting much

Bench

10x225
8x234
6x265
4x275
3x295
2x315
1x350

Lat Pulls

10x180
10x200
10x205

Leg Curls

10x120
6x120
6x120

Front Raises
10x35's
10x35's
10x35's

Weighted Dips

10x45
10x45
10x45

Pullups

x6
x6
x6

Dumbbell Preacher Curls

20x30
15x30
12x30


Sometimes I think I should retire from this. I've had my fun and lifted more weight than a hell of a lot of people.

 

[Midnight_Oil]

3-14-11

Bench

10x225
8x235
6x275
4x295
3x315
2x350
1x410 (PR)
1x425 (miss)

Power Cleans

6x155
6x185
6x195
3x200, 3x175

Lat Pull

10x190
10x200
10x205

Weighted Dips

10x45
10x55
6x55

Dumbbell Preacher Curls

10x45
10x45
10x50

and I'm spent

 

[Midnight_Oil]

3-23-11

Nothing special here

Decline Bench

10x225
10x235
10x245

Squats

6x255
6x275
6x295
6x315

Row Pull

10x115
10x120
10x125

Dumbbell Side Raises

10x20's
10x20's
5x25's, finished with 15's

Situps

10x45
10x45
10x45

Dumbbell Tricep Extensions

10x35's
10x40's
10x45's

Dumbbell Preacher Curls

10x45
10x45
10x50

I'm realizing that I'm just drifting around here. It would be nice to find a new program.

 

[Midnight_Oil]

3-28-11

Bench

6x235
6x255
6x275
6x285

Power Clean & Jerk

6x135
6x140
6x145
6x150

Cable Row Pull

10x180
10x185
10x205

Situp Machine

10x45
10x50
10x55

Skull Crushers

10x85
10x100
10x105

Dumbbell Preacher Curls

10x45
10x50
10x50

10 min of cardio

 

[Midnight_Oil]

3-30-11

Incline Bench

10x185
10x205
10x210

Barbell Lunges

10x135
10x150
10x165

Lawnmower Pull

10x85
10x95
10x105

Leg Curls

10x120
10x130
10x130

Weighted Dips

10x55
10x70
8x80

Dumbbell Incline Curls

10x40's
10x45's
6x45's 4x30's

Shrugs

10x205
10x215
10x225

10min cardio

 

[Midnight_Oil]

So four months later...

BW=205

I've been taking glucosamine and fish oil supplements to combat my knee and back pain caused by inflammation. Been able to throw heavy weight on my shoulders without an incredible amount of pain. Not 100% cured though.

Squats

10x265
10x285
10x305

Bad day for bench, lately I've been able to get 6x295 and a pr of 6x300.

6x260
6x275
6x275
6x275

Cable Row

6x230
6x250
6x270
2x300

Leg curls

10x120
10x125
10x130

Dumbbell Front Raises

10x35's
10x40's
10x40's

Weighted situps

12x65
12x70
10x75

Skull Crushers

10x105
10x110
10x115

Dumbbell Preacher curls

10x45
10x45
10x50

 

[Midnight_Oil]

8-5-11

Deadlift

6x275
6x305
6x325
6x350

Alternating dumbbell bench

10x105's
8x105's
7x105's

Row Pull

8x125
8x130
5x130, finished with 115

Leg Raises

x30
x30
x19

One leg Romanian Deadlift

10x40's
10x45's
10x50's

Dumbbell curl to press (palms face inward)

10x30's
10x35's
10x40's

1 mile run