Squats, pulls, and curls

about 30g whey, 60g dextroses, 3-5 g creatine monohydrate (not that the **** works for me, when I run out, I'll either get another type or just stop using)
 
Ah. I was thinking you were referring to cool downs, stretches, etc.
 
Friday 21.09.2007
Day 1

A1 Power Cleans
5x3 187
3x3 192.5

A2 Quarter Squats
2x10 242
1x10 247.5

Next time I'm gonna belt up on these. I'm not used to supporting this weight for this ammount of reps, and I'm doing these to get some attention to my quads, so I see no reason why I should feel limited by my lower back.

B1 Bench Press
1x3 176
2x2 176

I was weak on the bench press today too. I'm thinking about doing a cycle of lower intensity, doing higher reps instead and then go back to work on strenght again later.

B2 Wide bent over row
3x5 137.5

C1 Caber Curls
1x14 73.7
1x14 77
1x13 81.4

C2 Plate Pinch
2x40 33
1x35 33
My grip is getting stronger

D1 RC Thingy
A DB Cuban press reps: 8,8,6 weight: 6.6
B L lat raise with ext rot. 1x10 6.6 (done right after last set of cubans)
C1 Lying 45 degree abduction 2x10 4.4
C2 Low pully ext rot 2x10 5.5

PWO: The usual
 
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Sunday 23.09.2007
Day 3

A1 Clean low pulls
4x3 247.5

A2 DB Overhead Shrugs
1x10 11
2x12 11

B1 Towel Cable Row
2x10 67.1
1x8 67.1
1x7 67.1 (this I did without the towel, wanted to try and see how that was)

I think I'll change to a medium grip bent over row with a towel wrapped around the bar.

B2 Low Pull Cable Bench Press
1x7 44
2x9 44

These felt alot like a fly, not sure how well I liked these. Sure felt the burn in my pecs though.

C1 Good Mornings
2x8 154
1x8 159.5

C2 Plate Pinch
1x22 44
1x30 44
1x25 44

D1 RC Thingy
A DB Cuban press reps: 8,8,6 weight: 6.6
B L lat raise with ext rot. 1x10 6.6 (done right after last set of cubans)
C1 Lying 45 degree abduction 2x10 5.5 ,4.4
C2 Low pully ext rot 2x10 5.5

E1 PC Circuit
1 45 degree back extension 30.25
2 Hamstring curl 44
3 Pullthroughs 81.4
60 sec rest.
1 45 degree back extension 30.25
2 Hamstring curl 33
3 Pullthroughs 81.4

I had time to do both. these last thingys are maybe like 5 min each. that's quite alot of work in a short time, I love it :D

PWO: The usual
 
Tuesday 25.09.2007
Day 5

A1 Deadlift
2x3 280.5
1x2 297
1x1 330
1x2 297
1x3 280.5

A2 Dorsiflexion
3x15 44

I'm playing around with weight here, find something that works. Also, I found out that before when using two 10 kg plates, I've said it was 40kg, because I'm so used to calculating the bar which is 20 kg in :D

B1 Pullups
2x3 17.6
1x2 20.35
1x1 23.1
1x2 20.35
1x3 17.6

B2 Push Press
2x3 132
1x2 148.5
1x1 159.5
1x2 148.5
1x3 132

C1 Arms thingy
A1 Chinup 8, 5: BW
A2 DB curls 9,9: 17.6

B1 Dips 8,5: BW
B2 Lying triceps extension 8,6: 17.6

I did the A thing, then the B thing, then the A thing, then the B thing. for a total of 2 sets each exercise.

D1 RC thingy
A1 Cuban press 8,8,6: 6.6
B1 Side lying 45 degree should abduction 10,10:4.4
B2 External rotation 10,10: 5.5

I forgot the L lat rise w ext rotation that's suppose to be done right after the cuban press.
I'm a bit unsure as to what I should do first. The RC thing or the arm thing. Now, the chins and dips need shoulder stabilization, so it might not be such a good idea to fatigue the RC before that. But the arms thing kinda inhibited the RC thing also, just because my arms were wacked. It was actually tough to press the 6.6 db's overhead during the Cuban Press :eek:

Anyways, it was a good workout. I love leaving the gym with some body part feeling like it's gone.

PWO: The usual.
 
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I say RC after arms. Work from big to small...I think by the time you get to RC work, it's more about getting all the reps in and going through the motions than it is about weight. Plus, you'll probably get used to your arm circut eventually.
 
Thursday 27.09.2007
Day 1

A1 Power Cleans
8x3 192.5

A2 Quarter Squats
3x10 264

These were done with a belt

B1 Wide grip bent row
3x5 138.6

B2 Bench Press
1x12 132
1x8 132
1x10 132

I'm gonna try to do high reps for a while on the bench.

C1 Arm thingy
A1 Chinup 8, 4: BW
A2 DB curls 11,8: 17.6

B1 Dips 8,5: BW
B2 Lying triceps extension x,x: 17.6

Can't remember the extensions.. I forgot my log at home, so I'm doing this from memory

D1 RC thingy
A1 Cuban press 8,8,6: 6.6
B L lat raise w ext rot 10: 6.6
C1 Side lying 45 degree should abduction 10,10:4.4
C2 External rotation 10,10: 5.5

PWO: The usual
 
Saturday 29.09.2007
Day 3

A1 Clean low pull
2x3 253
2x3 258.5

I sure get some weird looks from random people doing kickbacks around the gym while doing this.

A2 Overhead DB shrugs
3x12 11

B1 Towel cable row
2x10 69.3
1x9 69.3

B2 Low cable bench press
1x13 22
1x9 22
1x8 22

These are tough, I think I'm getting the hang of them.

C1 Good mornings
3x8 159.5

C2 Plate Pinch
1x25 44
1x22 44
1x20 44

Arm thingy
A1 Chinup 8, 5: BW
A2 DB curls 10,9: 19.8

A3 Dips 8,7: BW
A4 Lying triceps extension 10,6: 19.8

D1 RC thingy
A1 Cuban press 8,8,7: 6.6
B L Lat raise 10: 6.6
C1 Side lying 45 degree should abduction 10,10:4.4
C2 External rotation 10,10: 5.5

PWO: The usual
 
Monday 01.10.2007

A1 deadlift
2x3 286
1x2 308
1x1 341
1x2 308
1x3 286
I'm hoping to get 160 kg (352 lbs) soon. Deadlifts are darn heavy now a days, progression is not as quick as it used to be. Don't really know why either.

A2 Dorsiflexion
3x12 66

B1 Pullups
2x3 19.25
1x2 19.8
1x1 24.75
1x2 19.8
1x3 19.25

B2 Push Press
2x3 137.5
1x2 154
1x1 165
1x2 154
1x3 137.5

Is it ok to go up on your toes in a push press? What do you guys do?

C Arm thingy
A1 Chinup 8, 5: BW
A2 DB curls 11,5: 19.8

A3 Dips 11,7: BW
A4 Lying triceps extension 11,6: 19.8

D1 RC thingy
A1 Cuban press 8,8,8: 6.6
B L Lat raise 10: 6.6
C1 Side lying 45 degree should abduction 10,10: 4.4
C2 External rotation 10,10: 5.5

PWO: The usual
 
heya, i was just passing through, your journals looking good, have you got any recent photos of yourself, bigger than your display pic??

Jackie xx
 
nice pictures, your looking great, got any pics of the front??

or do you have something to hide?? third nipple???

hahaha

Jackie xx
 
Maybe I have no nipples at all? :eek:

Don't have any current pics of the front. I love the back alot more anyways, it's probobly my favourite bodypart. Aslong as my back looks good, I don't care much about the rest :p
 
Wendsday 03.10.2007

A1 Power clean
8x3 193.6

A2 Quarter squats
3x10 269.5

A2.5 DB shrugs
1xX 52.8
1x10 66
1x10 74.8

I don't know if I will continue doing this. I wanted to find a weight to shrug for day 5, when I'm gonna do some shrugs after my power shrugs.
Anyone think it's a good idea to do shrugs here too like this? Or could it be a bit much?

By this time in the training I was pretty beat, supersetting power cleans and quarter squats is hard, then the shrugs too just made it even harder. In addition, I diden't get alot of sleep last night, so I'm blaming it on that :p

B1 Bench press
1x12 132
1x8 143
1x6 148.5

I hate the numbers on my bench. I'm just doing this moderate rep thing for a while before getting back into heavy lifting (I really don't care how many times I can rep X weight, I care about my max on the bench) I just felt like I needed a break for a while

B2 Close cable row
1x5 84.7
1x6 84.7
1x5 84.7

These were pretty heavy. When I go heavy I don't really feel it in my back all that much. I got a feeling my biceps takes over..

C Arm thingy
A1 Chinup 7, 4: BW
A2 DB curls 11,6: 19.8

A3 Dips 9,6: BW
A4 Lying triceps extension 9,5: 19.8

I did way less now than before on the arm thingy. I think I just was tiered from the previous parts of the workout. I knew instantly I wouldn't get as much as usual on the chins, the first reps of the first set usually goes very fast and is no struggle at all, today this wasn't the case. I don't think this is a case of overdoing it, I think I just had a ****ty day.

PWO: The usual

I saw someone using chalk in the gym today! I'm gonna ask if it's allowed. It kinda looked like they were hiding it :p
 
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