Grub's Training Log

grubd

grubd

Banned User
10/30
Cgbp
135, 185 warm up
245 8
275 6
315 3

Barbell curls
95 8
135 5, 5, 3

Dumbbell overhead extensions
95 8
100 8, 8

Dips
Bw 12, 15, 15

Dumbbell curls
60 6
65 3
35 11
 
grubd

grubd

Banned User
10/31
Squats
135, 225 warm ups
315 5
365 5
415 1

Front squats
155 6
185 6

Good mornings
135 8
155 8
175 6
 
grubd

grubd

Banned User
11/1
Press
45, 85 warm up
165 5
195 4
225 2

Shrugs
425 8
465 5
505 3

Hang cleans
155 5
185 2
 
grubd

grubd

Banned User
Standing don't have a utility weight lifting chair and don't like adjustable benches for barbell.
 
grubd

grubd

Banned User
Thanks. I found they are more functional.

Deload light week

11/4
Bench Press
135 warm up
225 10
245 10
275 11

Incline Press
155 10
175 8
205 8

Machine Fly
250 12
250+45# 10, 10
 
grubd

grubd

Banned User
It's time for a new gym. Was doing light deadlifts and guy comes up to me and asks who I am and says you can't lift that heavy and do that here. I look at him and he explains he is the director of Parks and rec. Are you a member he asks. I was like yea well if you want to continue to be you wont do that anymore. I am like OK. He walks away and the guy that overheard is like you should keep lifting you weren't even dropping or bouncing it. I replied that I was done anyways.

I've been a member there since it opened in 2004 and have never been talked to like that. Left some things out but that was most of it. Said nothing disrespectful or smart ass and was treated poorly. Funny thing is they have a trap bar so I know they don't have a no deadlift rule. Not my fault they put weights upstairs and cardio below it. Rant over back to lifts.

11/5
Deadlift
135, 225 warm up
315 4x5
365 4

Pulldowns
204 8
216 8
228 8

Dumbbell rows
100 8, 8
 
grubd

grubd

Banned User
11/7
Power cleans
45 warm up
135 5
165 5
195 3

Dumbbell press
75 8
85 8
95 5

Rear fly machine
110 12
130 12
150 10
 
grubd

grubd

Banned User
11/8

Cgbp
135 warm up
205 8
225 8
245 12

Barbell curls
65 8
85 8
105 8

Hammer curls
35 12
40 10
45 10

Dumbbell overhead extensions
80 8
90 8
100 8
 
grubd

grubd

Banned User
11/9
Squats
135 warm up
255 8
295 8
335 8

Good mornings
135 8
165 8
195 8

Sldl
275 5
325 5
225 12
 
grubd

grubd

Banned User
11/14

Rack pulls (low)
225 warm up
315 5
405 5
455 3

Press
155 6
195 3
225 3, 2

Pulldowns
240 8
252 8
264 6
 
grubd

grubd

Banned User
11/18
Bench press
135, 225 warm ups
275 5
315 3
365 2, 2

Front squats
95 warm up
155 6
205 4
235 2
135 10

Dips
Bw+25# 10
Bw+45# 9
 
grubd

grubd

Banned User
11/19
Pull- power shrugs
225 warm up
315 5
405 5
495 5
545 3
585 2

Pull ups
7, 6

Cable rows
312 5, 5
 
grubd

grubd

Banned User
11/20
Cgbp
135 warm up
225 8
255 6
285 6
315 3

Barbell curls
135 5, 5

Hammer curls
55 8
65 5
40 12
 
grubd

grubd

Banned User
11/21
Squats
135, 225 warm ups
295 5
335 5
375 3
415 2
435 1 not sure if I had depth or missed it, oh well still deep and heavy

Sldl (3" deficit)
275 5
325 5, 5
 
grubd

grubd

Banned User
11/24
Bench Press
135, 225 warm ups
275 5
315 3
365 2
was going to go for a single or double at 395 but nobody in the gym made me feel comfortable they could spot
335 4

Dips
bw+45# 10
+90# 6
+45# 10

Fly Machine
250 12, 15
 
grubd

grubd

Banned User
12/1
Bench Press
135, 225 warm ups
275 5
315 5
365 2
335 4

Incline Press
225 6
275 4,3
185 20
 
grubd

grubd

Banned User
12/2
Rack low pulls
225 warm up
275 5
365 2
My lower back wasn't having it so I quit, proud that I played it smart for once instead of being out 2 weeks

Barbell Rows
315 5, 5,6

Pull Ups
7, 6, 5

Hang Cleans
135 5
185 2,3
 
Last edited:
grubd

grubd

Banned User
Made a test block. 3 stack and just duct taped it and it held up good. For my cgbp think 2 would be better for tricep activation till I get real heavy.

cgbp (3 block)
135, 225 warm up
275 7
315 5
355 2
265 8, 10

Barbell Curls
135 5
155 3, 3
 
grubd

grubd

Banned User
12/6
Squats
135, 225 warm ups
315 6
365 3
405 2
435 1

Press
135 6
165 5
195 3
225 2
245 1

Shrugs
405 5
455 4, 3

Carries
45s 2x
 
grubd

grubd

Banned User
Didn't feel that great today and def. need my 2 ply elbow sleeves to arrive soon to keep my joints feeling good. Left elbow was still a bit sore from pressing on Friday, I'll have to plan an extra day of rest between these two movements. Lower back was really sore too from my dog pushing my legs out of alignment while I sleep.

12/9
Bench Press
135, 225 warm ups
315 5
345 3
275 10, 10
 
grubd

grubd

Banned User
Why didn't I get sleeves sooner! Bought a pair that doesn't artificially bump my lifts but wow, no elbow pain holding me back from finishing my heavy lifting. Shoulders are super smashed.

12/11
Press
95 warm up
135 6
185 5
225 3
245 2x1

Shrugs
405 5
495 5

Power Shrugs
545 4
585 3
455 8

Dumbbell Press
100 2x6
 
grubd

grubd

Banned User
12/13
cgbp
135, 225 warm ups
275 6
315 6
365 2
285 12

Barbell Curls
135 5
155 4, 3
95 15

Dips
bw+45# 2x8
 
grubd

grubd

Banned User
12/15
Deadlifts
225, 275 warm ups
365 3
405 2
455 1
325 6

Pull ups
7, 6, 6

Barbell rows
315 2x5
 
grubd

grubd

Banned User
12/17
Bench Press
135, 225 warm ups
315 5
365 2
385 1

Board Press
315 6
365 3

Incline Press
225 6
275 5
305 1
295 2
185 20
 
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