Squats and Cleans

Hang Cleans:
135 x 3, 185 x 2, 225 x 2, 245 x 1, 265 x 0, 265 x 1, 265 x 0

Box Squats (narrow stance to box 3" below parallel):
135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 245 x 3

45 Degree Calf Raise:
135 x 25, 135 x 20, 135 x 17

Hamstring Curls:
65 x 15, 105 x 10


This workout felt shitty. My cleans were sloppy and slow, my squats were pathetic as well. Weighed in afterwards, was sitting at 271.5 pounds, obviously carb-depleted and slightly dehydrated, so rather than work more accessories I went and pounded down some noodles and co. Then I felt lots better.

Board Press and Shoulders

Bench (close grip):
135 x 12, 185 x 6

Close Grip 3 Board:
225 x 6, 275 x 6, 295 x 6, 305 x 6, 245 x 12

Rope tricep pushdowns:
2 sets of 12

Elbows in tricep extensions:
3 sets of 12

Shoulder Raise
15 x 16 x 2, 20 x 12 x 2

Incline Flies:
15 x 12 x 2

Wrist Curls:
90 x 15 x 2

Ab Machine:
2 sets of 15


This was a decent workout. Board Press felt good. It was nice to work bench without aggravating my pec. My Triceps were FRIED from this workout!!

Upper Back and Biceps

Face Pulls:
5 sets of 12

Lat Pulldowns:
90 x 12 x 4, 110 x 6, 130 x 6, 150 x 6, 160 x 5

Bent Over Cable Rows:
neutral grip on wide bar
4 sets of 15

Standing Straight bar curls:
5 sets of 10

Overhead Cable Curls:
3 sets of 16

Hammer Curls:
25 x 12, 20 x 12, 15 x12

Ab Machine:
3 sets of 15

I chose to concentrate more on biceps this workout did not work a lot of traps as those will be hit with cleans later this week. Great workout

Week of 11/9-11/13

Monday 11/9:
Rack pulls (from 18"): 135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 3, 405 x 3, 455 x 3, 495 x 3, 545 x 3

Good Mornings:
135 x 8, 185 x 8 x 2

Front Squats:
185 x 5, 225 x 5 x 2, 245 x 3 x 2

Leg Extensions:
3 sets of 12

Ab Machine:
3 sets of 15

Calf Raise:
3 sets of 25



Tues 11/10:
Upper Back and Biceps

Shrugs, Pulldowns, curls, etc.

Wed 11/11 and Thurs 11/12:
Off

Fri 11/13:
Upper Body Recovery

Close grip Bench:
95 x 15, 115 x 12, 135 x 12, 155 x 12, 175 x 12

Lat pulldowns:
some sets x some reps

Curls, Tricep extensions neutral grip, shoulder raises, Shrugs, bent over rows


This was a very hectic week. This is what I worked as well as I can remember. I had a lot of tests and projects which demanded my attention so I lifted on sort of a deload.

Shoulders and Triceps

Explosive OHP:
135 x 5, 185 x 3, 225 x 2, 245 x 2, 225 x 5 x 2, 135 x 6 (split jerks)

Static OHP:
135 x 6 x 4

Dumbbell Seated Military Press:
40 x 6, 50 x 6, 55 x 6, 45 x 8, 40 x 8, 35 x 12

Elbows Out tricep extensions:
25 x 10, 30 x 8, 35 x 8, 40 x 6, 30 x 8, 25 x 12, 20 x 12

Rotator Cuff Rotations:
3 sets of 10

Rear Delt Bent Over Flies:
3 sets of 12

Lateral Delt Raises:
3 sets of 12

Ab Machine:
3 sets of 15

Tricep Pressdowns:
4 sets of 16


I tried my olympic shoes on the overhead. Not sure what to make of it. My low back felt like crap so I was limited in what I did. Also since I have been shedding pounds my strength is kind of bottoming out. So far I am down to 273 from 284 need to cut another 13 pounds and level out at 260. Hope I can train smart, stay healthy, slim down, and not lose a lot of strength.

Missing Posts 10/30 - 11/6

I was very busy this week and did not post my workouts after I did them. Yes that makes me a lazy pile of shit, but my priorities were elsewhere.

I did still workout. I can't necessarily remember all the reps and sets I did but a basic outline goes as follows:

Fri 10/30:
Upper Back and Biceps

Bent Over Barbell Rows
Close Grip Palms facing pulldowns
Shrugs
Upright Rows
Hammer Curls

Pretty straight forward upper back work. Kept shrugs lighter since I also did upright rows. Kept Pulldowns fairly light. Went heavier on hammer curls.

Mon 11/2:
Snatch and Front Squat

Snatch: Worked up to 175 for a single
Front Squat: Went ass to grass. worked up to 255 x 3
Leg extensions
45 degree calf raise
Pulldown abs

This was my first workout in my new weightlifting shoes. It felt pretty good. A twinge in my low back kept me from going heavier on the snatch. Took the front squats really deep in the oly shoes. Holy Quad Pump!!!

Tues 11/3:
Shoulders and Chest

Static OHP: did a lot of sets the last 4 went 185 x 3, 205 x 2, 185 x 4, 185 x 5

Close Grip Incline: Worked up from 95 for sets of 6 adding 20 lbs each set up to 175 then did drop sets stripping 10lbs a set to 135 doing 5 reps per set.

Shoulder raises
Tricep Extensions
Ab Machine

Wed 11/4:
Upper Back and Biceps

Standing horizontal rows on cable cross-over machine
Wide Grip Lat Pulldowns
Face Pulls
Lean back shrugs on smith machine
Bent Over Dumbbell shrugs
Hammer Curls up to 50 x 5
Rotational curls

Thurs 11/5:
Box Squat and Snatch

Full Zercher Lifts: 65 x 3, 95 x 3, 115 x 3, 135 x 2
Box Squats with Light Bands: 135 x 5, 225 x 3, 275 x 3 x 3, 315 x2, 315 x 3
Snatch: worked up to 185 x 2
Kneeling pulldown abs
45 degree calf raise
Leg Extensions
Single Leg Hamstring Curls


Fri 11/6
Upper Body Recovery Work

Close Grip Bench: 4 sets of 12 up to 130
Dumbbell military press
Tricep Press downs
Rotational Curls
Shoulder Raises

Kept all of this light. Just got the blood flowing. Trying to workout tightness and soreness from the pec strain 3 weeks ago.

Cleans, Squats, Low Back

Power Cleans:

135 x 3, 185 x 2, 225 x 2, 245 x 1, 265 x 1, 280 x 0

Box Squat:

45 x 5, 135 x 5, 185 x 3, 225 x 3, 275 x 3, 315 x 3, 365 x 3, 405 x 2

Sumo Rack Pulls (from 13"):

135 x 3, 225 x 3, 275 x 3, 315 x 3, 365 x 3, 405 x 3

45 Degree Calf Raise:

270 x 25, 270 x 20

Seated Calf Raise:

110 x 20

Pull Down Abs:

140 x 15, 160 x 15, 190 x 15

I was feeling pretty explosive on the cleans. It was good to do them from the floor for a change. I am slightly disappointed about my attempt at 280. I got it moving fast and did not get under it at all even though I pulled it to chest height. Its really a matter of trusting it and getting my big bald ass under the bar.

Shoulders, Triceps, and Pec Rehab

Explosive OHP:
95 x 3, 115 x 3, 135 x 3, 185 x 3, 225 x 3, 255 x 2, 275 x 2, 305 x 0

Seated Dumbbell Shoulder Press:
50 x 12, 55 x 12, 50 x 12, 45 x 12

Incline Flies:
10 x 15 x 3

Shoulder Raise (Front and Side):
20 x 10 x 2

Rope Tricep Pressdowns:
90 x 12, 110 x 10, 130 x 8, 150 x 8

Flat Bench:
45 x 10 x 2


I am still recovering from a pec strain so I am getting back on track trying to get blood into my pecs and get the soreness out. OHP felt really good today. I needed to trust my strength on the last one though. I had it moving, just didn't get under it.

Snatch and Front Squat

Snatch:
45 x 3, 95 x 3, 115 x 3, 135 x 2, 155 x 2, 185 x 2, 200 x 0

Zercher Squat:
95 x 5, 135 x 5, 185 x 5, 225 x 5

Front Squat:
135 x 3, 185 x 3, 225 x 2, 275 x 2, 315 x 1

Calf Raises:
270 x 20, 180 x 20 x 2

Leg Extensions:
3 sets of 12

Ab machine:
3 sets of 15


I felt pretty good about this one. Snatch is coming along. I need to work on getting under it better. I took all my squats deep. I was able to work out some soreness in my left calf due to a night time calf cramp over the weekend. I am very pleased with this workout.

Prehab/Rehab

Flat bench:
45 x 15 x 4

Incline Flies:
15 x 12 x 4

Shoulder Raises:
10 x 12 x 3

Incline Dumbbell Bench:
30 x 10 x 3

Good Mornings:
45 x 8 x 2

RDLs:
45 x 6 x 3

Snatch Squats:
45 x 8 x 2

Cleans:
95 x 3 x 4, 135 x 2 x 3

Just basically hit a little bit of everything. I have a nagging pec strain so I needed to get blood in there. Also wanted to work on hip mobility with light weights for legs and olympic lifts. It felt good to keep it light and hammer the technique. Nice mental and physical change of pace.

Back and Biceps

Lat Pulldowns:
110 x 8, 130 x 8, 150 x 8, 170 x 8

Bent Over Row:
95 x 10, 115 x 10, 135 x 10 x 2

Shrugs:
135 x 30 x 3

Bent Over Dumbbell Shrugs:
55 x 12, 65 x 12 x 2

Hammer Curls:
25 x 10, 30 x 10, 35 x 10, 40 x 10, 45 x 8, 55 x 8, 50 x 6, 40 x 10, 35 x 12, 30 x 12, 25 x 15

Cable Curls:
60 x 12 x 3


I felt like poo-poo for this whole workout. I almost threw up. At least I finished, but this was weak. Oh well, can't always be a good workout. I drank too much protein and super pump before lifting.

Shoulders and Triceps

Strict OHP:

115 x 6, 135 x 6, 155 x 6, 175 x 6, 195 x 4, 215 x 3

Tricep Extension:

5 sets of 12

Incline Flies:

12 x 10, 12 x 15, 12 x 15, 12 x 20, 15 x 15

Shoulder Raises:

5 sets of 12

This was a short, but effective workout. I hit it hard and fast (from behind). hahahahahaha. But seriously I got an awesome pump. I looked yoked. I basked in the glow of my own excellence after this workout.

Cleans and Front Squats

Hang Clean:
135 x 2, 185 x 2, 225 x 2, 245 x 2, 275 x 2, 275 x 1

Front Squat (To 1" below parallel box):
135 x 3, 185 x 3, 225 x 3, 275 x 3, 295 x 2

Good Mornings:
135 x 6, 185 x 6, 205 x 6

Leg Extensions:
3 sets of 10

Ab Machine:
3 sets of 10

45 degree Calf:
375 x 20 x 2


Pretty good workout overall. Definitely have not kept the log up to date. I've been doing pretty well the last few months. Finally getting the lower body back after several set backs during that time. Will continue working on explosiveness and posterior chain developement.

Incline and Upper Back

Incline:
45 x 8, 95 x 7, 135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5, 225 x 3, 215 x 3, 205 x 3,
195 x 3, 185 x 3

Lat Pulldowns:
65 x 12, 90 x 12, 135 x 8, 150 x 8, 165 x 8, 150 x 8, 135 x 8

Hammer Strength Shoulder Press (with doubled mini bands):
90 + bands x 12, 140 + bands X 12, 110 + bands x 8

Chest Supported Row:
45 x 10, 100 x 10 x 3

Hammer Curl:
20 x 12, 25 x 12, 40 x 6, 35 x 6, 30 x 6, 27.5 x 10, 25 x 10

Tricep Press Downs:
40 x 15 x 3, 70 x 8

Dumbbell Shrugs:
50 x 30 x 3

Reverse Grip Curls (thumbless):
30 x 10 x 3


This was an all-out upper body workout. Incline felt very fast and explosive. Guess I'd better hit upper as much as I can because I tweaked my hamstring in a softball game this past weekend so lower body training may be a little sketchy the next 2 weeks.

Log Press

Log Press:
70 x 5, 90 x 5, 120 x 5, 140 x 5, 160 x 3, 170 x 3, 190 x 3, 210 x 3, 160 x 12 x 2

Situps on tire with keg held behind head:
3 sets of 8

Sledge Hammer Rotations:
3 sets of 6 each arm

Kept this workout really short. It felt good. The 2 high rep sets on log felt difficult just because I have not developed my endurance. I see this as what I really need to work on as I prepare for the contest, but I am still 11 weeks out so there is plenty of time to get in great condition for it.

Back and Power Clean

Power Clean:
135 x 2 x 2, 185 x 2, 225 x 2, 240 x 2, 260 x 2

Rack Pulls (from 21"):
315 x 5, 365 x 5, 405 x 5, 455 x 5, 495 x 5, 545 x 5, 585 x 5, 515 x 3, 475 x 3, 455 x 3, 425 x 3

Front Squats:
135 x 5, 155 x 3, 185 x 3, 225 x3, 245 x 3 x 2

Chest Supported Rows:
45 x 12, 75 x 12 x 5

Hammer Strength Shrug:
180 x 20 x 3

45 Degree Calf Raise:
180 x 20 x 3

Kneeling Pulldown Abs:
90 x 10 x 3

This was a really great workout. I don't know what got into me but I felt ridiculously strong throughout. Lately all my workouts have been going well, although I can't really explain it. I am not taking anything and often forget my vitamins. I should note that I did have a good preworkout meal of chicken florentine pasta, a protein shake, and some spark mixed with storm, aakg, kre-alkalyn, and beta alanine. During the workout I drank 1/2 diluted gatorade with 30 g of WM, 5g of BCAAs, 3 g of Leucine, 10 g of Creatine Mono, and 20 g of Glutamine. Perhaps my pre and peri-workout supplements helped.

Incline and Arms

Incline:
45 x 8, 135 x 5, 155 x 3, 185 x 5, 205 x 3, 215 x 8, 215 x 7, 215 x 6

Neutral Grip Lat Pulldowns:
75 x 12 x 3, 135 x 8, 150 x 8, 165 x 8

Incline Flies:
20 x 16 x 2

Hammer Curls:
27.5 x 12, 30 x 10 x 2, 25 x 12, 20 x 25

Dumbbell Shrugs:
45 x 30, 50 x 30, 55 x 25 x 2

Rope Tricep Extensions:
80 x 20 x 2


This workout was real fast (under 45 mins) I just went in before work and got in a quick lift. Everything felt really good and I got a crazy pump. I am feeling more confident in my presses and my upper pecs feel pretty solid.

Hang Clean and Back

Hang Clean:
45 x 6, 95 x 5, 135 x 3, 185 x 2 x2, 205 x 2 x 2 , 225 x 2 x 2, 245 x 2

45 degree raise:
5 sets of 12

Leg extension:
90 x 30, 90 x 25, 115 x 20 x 2, 115 x 16

Seated calf raise:
90 x 25, 90 x 35, 90 x 20

Seated shrug:
180 x 15 x 3

Chest Supported Row:
100 x 8 x 3

Kneeling Pulldown Abs:
110 x 12 x 3

This went a lot better than I expected it to. My back was feeling a little F'd up, but after slathering on some Blue Heat and Biofreeze I got to moving around okay and did enough 45 degree raise to get it all pumped full of blood which should ultimately help it heal up. Cleans felt pretty fast, but I didn't want to push it too hard right away.

Log and Axel press

Log Press:
70 x 5 x 2, 120 x 5 x 2, 140 x 5 x 2, 170 x 3 x 2, 190 x 3 x 2

Axel Press:
150 x 3, 170 x 3, 200 x 3, 220 x 3

This was the whole workout. pretty simple we just lifted in Troy's driveway. I plan on doing all my accessories tonight so I just got the presses in.

A fat lazy coma

Last night I came home from work and immediately succumbed to the siren call of my tempurpedic mattress. I had been feeling exhausted all day, but even after 3 hours of weightless sleep on a luxurious visco-elastic surface that does not create pressure points or transfer motion, I awoke feeling like shit personified. Needless to say, the gym was not high on my list of priorities, but today I feel like a huge bloated ball of adipose excretement for not at least doing some cardio last night. So as I sat in my chair at work today reflecting upon my physical shortcomings, I have come to understand a few fundamental truths:

1. Little Debbie is an evil temptstress and behind the fascade of her cute old fashioned charm and promises of sweet goodness is an awful wasteland of diabetic dispair and rotund wretchedness. While she may offer cheap easy gratification, its not worth it. I am a recovering sweets junkie, and when I think hard about it I see no value in buying a chocolate pie from little Debbie. But perhaps I am in no place to say it as I've wasted a lot of money on enticing women whose pies were equally chocolate filled, although their boxes were far more beaten up than the neat little cardboard carb-coffins from Debbie.

2. My crappy office chair is responsible for my pec strains and tight hips. Spending all day in this posture destroyer has lead to several musculoskeletal issues. I need to fight against scapular protraction from hunching over the keyboard by doing some wall slides and I need to make sure to get up and walk around every half hour or so to prevent against muscular and ligamentous creep.

3. I need to sleep on the same schedule every night and make sure I stick to it. One late night this week has lead to 3 days of edginess, upset stomach, and being way out of rhythm.

Bench

Bench:
45 x 8, 95 x 5, 135 x 5, 155 x 3, 185 x 3, 225 x 2, 245 x 2, 275 x 1, 295 x 1

Lat pulldowns:
110 x 15 x 2, 120 x 15 x 2

Triceps pressdowns:
35 x 22, 45 x 20, 50 x 18, 50 x 15

Cable Crossovers:
35 x 15 x 4

Hammer Strength Shrug:
90 x 30 x 4

Hammer Curls:
30 x 10, 25 x 12 x 2, 20 x 20

Lateral Shoulder Raise:
15 x 12 x 4

Bent-over shrug:
135 x 20 x 2

Tricep rope pull-aparts:
40 x 12 x 3

Dumbbell Curls:
20 x 12 x 3

I didn't have a lot of time for this workout. I got into the gym late after taking a 3 hour nap and was a little groggy at first, but I got to feeling pretty in the zone after a few warmup sets. The only problem was no one was in the gym while I was benching, so I didnt feel comfortable going any heavier without a spotter. The weights were flying off my chest, and my AC joints and pec minors were feeling pretty good. I did all my accessory work as 2 big super-sets which got me done quickly and gave me a huge pump.

Squat

Warm up:
Goodmornings and RDLs with broomstick, 45 degree raise, hip raises

Banded Box Squat:
45 x 6, 135 x 5, 135 + purples X 3, 225 + purples X 2, 275 + purples x 3 x 2

Leg Extensions:
80 x 15 x 3

45 degree calf raises:
90 x 20 x 3

Hanging leg raises:
3 sets of 6

45 degree back raise:
2 sets of 5

Kneeling pulldown abs:
60 x 10 x 3


This was an okay workout. I was pressed for time and thought I would just do box squats, rack pulls, calfs, and abs, but I tweaked something in my low back on my last squat rep so I modified my workout. My back felt alright after abs and stretching it out on the 45 degree raise, but it tightened up pretty bad after I left the gym, now I just have a dull pain from what feels like L-4 radiating in my right spinal erector and my right leg. Oh well I suppose some stretching, inversion, heating, and darvocet will make it all better again.

Bench

Warmup:
Plate swims, broomstick behind back, doorway stretch

Bench:
45 x 10, 135 x 5, 185 x 4, 225 x 3, 245 x 2, 275 x 1, 305 x 1, 330 x 1, 265 x 5 x 3

High dumbbell incline:
40 x 8, 50 x 8, 55 x 12, 60 x 12, 55 x 12

Lat pulldowns:
130 x 12, 140 x 10 x 2, 150 x 10 x 2, 160 x 8 x 2

Bent over row:
95 x 10, 115 x 10 x 3, 135 x 10 x 2

Hammer strength shrug:
225 x 20 x 4

EZ Curl tricep extension overhead:
70 x 10 x 4

Wide grip EZ Curl:
70 x 5 x 4

Tricep Press downs:
60 x 12 x 3

Hammer Curls:
45 x 5, 40 x 6 x 2, 35 x 6, 30 x 6 x 2, 25 x 8, 20 x 8, 15 x 12 x 2

Standing cable flies:
50 x 8 x 3

This was my first day back after 12 days off. I felt very intense during the workout all the weights felt easy, but I decided to hold off lest I strain something. I was suprised how fast my press was moving as this was my first raw bench workout with anything over 300 in the last 6 weeks. I had a preworkout drink of Advocare Spark and BSN Cell Mass mixed with 9g of AAKG and 1.5g of Beta-Alanine. During the workout I drank 32 oz of gatorade (diluted to 1/3) with 30g WM starch, 25g Glutamine, and 10g Creatine Mono-Hydrate.