Grub's Training Log

[KangarooNokona]

I wish my cable machine went that high. It tops out at 190. I'm thinking about finding a rebar or something so I can add plates to it.

 

[grubd]

Just take an extra pin and add plates.

 

[grubd]

With playing ball and training for a half Marathon my lifting schedule has suffered. I have lost weightt quicker than I wanted and need to watch that because I am trying to stay steady on my lifts. Really contemplating aids but don't want to be a ryan Braun as a softball sportsman, LOL . Just need to face facts that distance running is not conducive to lifting heavy ass weights.

7/24
Bench press
135 warm up
225 10
275 5
315 3

Incline press
225 8
245 5, 5

Dips
Bw 12, 12

 

[grubd]

7/25
Rack pulls (below knee)
225 warm up
315 5
405 5
455 5

Pulldowns
228 8
252 6
264 5

Dumbbell curls
40 10
50 8
60 6
35 14

 

[grubd]

7/30
Bench press
135 warm up
225 10
275 5
315 3

Incline press
225 8
245 5
265 3
185 16

Ran about 3 miles

7/31
Barbell rows
135 warm ups
225 8
275 8
315 5
335 3

Romanian deadlifts
315 8
365 5
335 6

Pulldowns
240 8
252 6
264 4

Dumbbell curls
50 8
60 6

 

[KangarooNokona]

Beast mode... Come down and train with me for my last 6 months lol

 

[grubd]

Might have to, need someone that would keep my diet straight. Can't imagine how much better the gains would be if I measured out protein, fats, etc.

 

[Jake 99]

With playing ball and training for a half Marathon my lifting schedule has suffered. I have lost weightt quicker than I wanted and need to watch that because I am trying to stay steady on my lifts. Really contemplating aids but don't want to be a ryan Braun as a softball sportsman, LOL . Just need to face facts that distance running is not conducive to lifting heavy ass weights.

7/24
Bench press
135 warm up
225 10
275 5
315 3

Incline press
225 8
245 5, 5

Dips
Bw 12, 12

Just saw this and while you might not get stronger as fast the running should not hurt your current strenght that much. Probably just not accounting for the calories burned.

 

[grubd]

Just saw this and while you might not get stronger as fast the running should not hurt your current strenght that much. Probably just not accounting for the calories burned.

It's a delicate balance. If I run 3 to 5 miles and not eat enough to energize myself than I feel weaker in the gym the next day. But I don't like the feeling to of going for a long run, than stuffing all the calories I just burned, back in.

8/1
Dumbbell Press
45 warm ups
75 8
85 8
100 3

Shrugs
405 8
495 3
515 2
365 20

Rear Delt Machine Flies
100 10
110 10
120 8

Front Raises (dumbbells)
35 10
45 8
50 6

Pushdowns
132 10
156 10
180 10

Tricep Overhead extensions w/ dumbbells
80 10
90 8
100 6

 

[KangarooNokona]

Might have to, need someone that would keep my diet straight. Can't imagine how much better the gains would be if I measured out protein, fats, etc.

I was on summer break when I started so I think having all that time during the first couple weeks really helped me get my mentality straight. I also think me putting what I eat in every night for all the Internet to see helps me stay straight

 

[grubd]

8/5
Bench press
135 warm ups
225 8
275 6
315 2
335 2

Incline press
225 8
245 5
165 16

Dips
Bw 12, 12

 

[grubd]

8/8
Deadlfts
225 warm ups
315 6
405 3
455 1

Pulldowns
240 8
252 8
264 6

Seated rows
312 8
312+45plate 5, 5

8/9
Press
45 warm ups
135 8
155 8
185 3
205 2

Shrugs
405 8
495 6
515 4, 3

Arnold's
40 10
45 8
35 10

 

[grubd]

8/12
Bench press
135 warm up
225 8
275 5
315 3
335 1

Fly machine
250 12
250+45plate 12, 12

Push dowsns
108 10
120 8

Dips
Bw 12, 12, 12

I need to get a chain belt bad


8/13
Barbell rows
135 warm up
225 8
275 8
315 5
345 4

Power cleans
185 3, 3
205 2

Pulldowns
240 8
252 8
264 7

 

[Jake 99]

[8/13
Barbell rows
135 warm up
225 8
275 8
315 5
345 4

Power cleans
185 3, 3
205 2

Pulldowns
240 8
252 8
264 7[/QUOTE]

As an observation, why do rows before cleans? Cleans are very explosive and would typically take presidence in a program over a less explosive movement like rows. Just curious about your reasoning.

 

[grubd]

I wanted to do a focused back workout first. Power cleans are more ballistic and more of a power movement than strength. I know my man rippetoe will be pissed but I get more out of a row.

8/15
Standing press
45 warm up
135 8
155 6
185 4
215 2

Shrugs
405 8
455 8
495 4, 5
365 18

Arnold's
35 12
40 10
45 7

Rear fly machine
130 12
150 12
170 10

Pushdowns
144 12
156 12
168 10
180 10

Hammer curls
50 8
60 6

 

[grubd]

8/20
Bench Press
135, 225 warm ups
275 5
315 3
345 2
225 18

Incline Press
225 8
245 4

Tricep Overhead Extensions (dumbbells)
95 10
100 8, 8

Fly Machine
170 12
170+45 10,9

Dips
bw 12, 12

 

[grubd]

8/21
Rack pulls
225 warm up
315 6
405 5
455 4
365 9

Pulldowns
252 8
264 6
276 4

Seated rows
312 6
312+45# 4

 

[grubd]

8/23
Dumbbell press
40 warm ups
80 8
90 8
100 4

Dips
Bw+25# 10
Bw+45# 9, 8

Straight bar curls
95 8
115 8
135 4

Pushdowns
108 10
120 9

Hammer curls
40 14
50 10

 

[grubd]

8/26
Bench press
135 warm up
225 9
275 5
315 4
345 1

Dips
Bw+25# 10
Bw+45# 10
Bw+45#+25# 4

Incline press
225 8, 8

 

[grubd]

8/27
Deadlift
225 warm up
315 5
405 3
455 1
365 6

Pulldowns
252 8
264 6

Dumbbell curls
55 8
65 6

Chin ups
Bw 4

 

[grubd]

8/29
Shoulder machine
144 12
180 12
216 10
254 6, 4
I don't know why I tried a machine, it sucked

Dumbbell front raises
40 12
45 10
50 7

Rear-delt raises
30 12
35 12
40 9

 

[grubd]

9/2
Bench Press
135 warm up
225 10
275 5
315 4
345 2

Incline Press
225 8
245 4
185 14

Dips
Bw+25# 10
Bw+25+45# 4

Dumbbell extensions
85 10
95 10
100 8,8

 

[grubd]

9/2
Barbell rows
135, 225 warm up
275 8
315 6
355 4
245 14

Cg pulldowns
228 8
252 6
264 5

Dumbbell curls
50 8
60 6
70/65 4 (2,2)
35 12

 

[Flyman]

Yeah, I can't look at your log anymore. Just when I think I'm doing well, I see your lifts and feel like a puny poindexter again.

 

[grubd]

Thanks and you're just starting don't compare to my 7 months because I've been on lifting programs for 9 years just last.couple haven't been as consistent due to various reasons. Once you have it, some how your muscles know and it is easier to rebuild. Check out the Kevin levrone blog about how he started from scratch 3 years ago after not lifting for years. He was jacked by the end.

9/5
The Press
45/95 warm ups
145 8
175 5
205 3

Shrugs
405 8
455 5, 5
365 10

Cgbp
225 8
245 8
265 8

 

[grubd]

9/6
Squats
45, 135 warm up
225 8
275 5
325 5, 5

Straight bar curls
95 8
115 8
125 5

Dumbbell curls
40 12

 

[grubd]

9/9
Bench press
135 warm up
225 8
275 5
315 5
345 2

Incline press
225 8
245 6
265 2

Dips
Bw+25# 10
Bw+50# 9

 

[grubd]

9/10
Deadlift
225 warm up
315 5
405 1
365 2

Pulldowns
252 8
264 5
276 4

Cable Rows
300 8
312 5
312+45# 3

Dumbbell Curls
55 8
60 7
65 4

Bit of a scare today. Was bringing up the bar on my 2nd rep at 405 and heard a pop in my knee and my lower leg started to tingle. Dropped the weight and kind of collapsed to my side. My knee didn't hurt and nothing seemed wrong. Had slight pain in my lower back from bringing the bar down in an awkward manner.

Think this may have to do with this preworkout I just started taking that has made my muscles feel weird and head get dizzy. Also, had my chest hurting one time.

Well, I loaded 455 on for next set and thought better of it and changed over to 365. Lower back was noticeably sore and slight tingling in leg again so only got 2 reps. Soldiered through rest of my workout with lower back discomfort.

A few hours later had a sore lower back, hip pain, and tightness in my left hamstring. I know my flexibility in my hips and hamstring muscles aren't the greatest but I am pretty sure most of this has to do with that ****ty supplement. I have tried many, many a supplement and this is the only one to have that adverse affect. Whether I just got a bad mix or what.

Regardless, I am going to make a focused effort to loosen up my lower body and gain some more flexibility. Also, I am not going to risk deadlifting for the time being because I don't want to mess up fall softball or running.

When I am ready to get back at it, I am going to have to incorporate more specific lifts like glute-ham raises and pull throughs, again.

 

[grubd]

Woke up Wednesday and had the back pain and super sore hamstrings. Craziest thing was the sensation in my glutes that almost felt like that constant cramping up feeling. Thursday/Friday lower back was cashed and left hamstring was still sore. Towards weekend both of those improved but not obviously 100 percent, dull pain in my left hip took over. Could partially be because couldn't sleep on my stomach or back but was restlessly switching from side to side. Worked out on Thursday my shoulders trying not to incorporate core or legs and it went pretty well. No way did I have the ability to lift legs/abs on Friday.

9/12
Seated Press (smith machine)
135 warm up
185 8
205 8
235 5

Rear Fly Machine
120 12
140 12
170 10

Side Raises Machine
65 10
80 10
95 10

Going to see what I feel like tomorrow, before I decide on workouts for the week. No way will be doing and power moves or deads picking the bar off the ground. Might take a few days off, rest week, or deload week.

 

[grubd]

Did chest today but took it easy. No way I could have had proper arch in my lower back and leg drive, but really is starting to heal up quickly, (knock on wood) as long as I am smart it won't linger. Actually good deload and change of pace working with higher reps. Could get my tri's tired before my chest and get a huge pump.

9/16
Bench Press
135 warm up
225 8
245 8
275 9

Incline Press
175 10
205 10
135 15

Tricep Pushdowns
144 12
168 12
180 10

Dumbbell Flys
45 12
55 12
65 10