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  #1261  
Old 11-28-2010, 03:36 PM
bigbear6708 bigbear6708 is offline
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Thanksgiving was great!!! I think for the next 3 weeks I am gonna weight lift in the mornings like always, then when its time for my dog walks I am going to incorporate bw type and interval training...nothing crazy, just want to see what my body does!
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  #1262  
Old 11-29-2010, 05:13 PM
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Quote:
Originally Posted by bigbear6708 View Post
Thanksgiving was great!!! I think for the next 3 weeks I am gonna weight lift in the mornings like always, then when its time for my dog walks I am going to incorporate bw type and interval training...nothing crazy, just want to see what my body does!
Glad to hear your Thanksgiving was great!

I like your plan, I hope enjoy it!

------

Sunday - Fast Day - DE Deadlifts

233x3, 10 sets in the morning, 7 sets in the afternoon

Monday - Feast Day - Flat Bench and Deadlift

AM - Flat Bench

Was formerly Incline Bench day, but I started out on incline and it was hurting my shoulder, I actually think flat bench is easier on the shoulder, probably due to less ROM at the shoulder joint.

Flat Bench
165 (plus 10) 215x3
225x3, 5 sets
180x5, 6 sets

Entire bench workout supersetted with Face Pull 42.5x8 and Band External Rotation x 6

Lunch - Deadlift

Conventional Deadlift - no belt
120, 206x5, 256x3
306 (plus 20) 386x3
411x3
326x5, 6 sets, 1 minute rest

------

Diet Update

Bodyweight average last week: 174.6
This week: 176.0

Hmmm, do you Thanksgiving helped with the 1.4 lb gain?
Macros will remain unchanged from last week.
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  #1263  
Old 11-29-2010, 07:06 PM
WorkoutMchne WorkoutMchne is offline
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It's hard to keep up with your log because you train an average of 74 times per week...ridiculous.
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  #1264  
Old 11-29-2010, 07:15 PM
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It's hard to keep up with your log because you train an average of 74 times per week...ridiculous.
Sorry, but I have no plans of slowing down.

My work capacity is through the roof right now, it feels great.
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  #1265  
Old 11-30-2010, 05:40 PM
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Conventionally, it is unconventional to conventional deadlift on consecutive days. However, my consistency on conventionalism is far from consistent, in fact you may say I am consistently unconventional by convention. Being unconventional, I throw conventional wisdom aside and conventional deadlift on consecutive days because I enjoy starting new conventions, conventionally.

-----

Tuesday - Typically Just Lats/Biceps - but I added deadlifts today

AM - Lats/Biceps - it was raining, so I couldn't walk my dog, thus I got in a full workout which usually doesn't happen on Tuesday and Thursday (my dog walking days)

T-Bar
150 (plus 10) 190x5

Pullup
BW+10 (plus 10) BW+50x5
BWx10, 9, 8

Lat Pulldown
75x8, 3 sets of double contraction reps

T-Bar
132.5x10, 11, 11
115x10 double contraction reps

All Back exercises supersetted with bodyweight calve raises

Lunch - Deadlift

Deadlift - conventional, no belt
120, 206,256, 306x3
356 (plus 20) 416x2
331x5, 8 sets, resting 60 seconds at first, no more than 90 seconds on last few sets

Light bicep curls and leg curls

---------

My deadlift yesterday and today felt AWESOME. I typically could not have deadlifted on consecutive days, but I finally got it in my head to RESET between each rep. You can't just rep out like a bench press when deadlifting. I always deloaded, that was never an issue, but I wasn't taking the time to tighten up my back arch for the 2nd and 3rd rep and so on. My first rep was always good, but then form broke down slightly from there, the result was a sore lower back, never extreme soreness or injury, just more than it needed to be. Well, Monday and reset well between each rep and it paid dividends, I felt great going into todays session.
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Last edited by Commander; 11-30-2010 at 05:51 PM.
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  #1266  
Old 12-01-2010, 02:51 PM
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[quote=Commander;913400]

Was formerly Incline Bench day, but I started out on incline and it was hurting my shoulder, I actually think flat bench is easier on the shoulder, probably due to less ROM at the shoulder joint.

QUOTE]

Wow I wish I had your problem. Incline doesn't bother my shoulder and heavy benching kills it.
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  #1267  
Old 12-01-2010, 05:24 PM
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Quote:
Originally Posted by superbilt View Post
Quote:
Originally Posted by Commander View Post

Was formerly Incline Bench day, but I started out on incline and it was hurting my shoulder, I actually think flat bench is easier on the shoulder, probably due to less ROM at the shoulder joint.
Wow I wish I had your problem. Incline doesn't bother my shoulder and heavy benching kills it.
Yeah, I'm weird, now that I have eliminated the rack press, I feel like I can bench constantly.

-----

Wednesday - OH Press

AM - Strength

OH Press
70 (plus 10) 130x3
140x3, 5 sets

Push Press
140 (plus 10) 160x3
170x3, 5 sets

Ab Bench
52.5x9

Entire workout supersetted with Upright Cable Row 32.5x7

Lunch - Volume

OH Press
110x5, 6 sets

Push Press
135x5, 6 sets

Entire workout supersetted with Upright Cable Row 32.5x7 and Ab Bench 52,5x9

Finished with some pump work for delts and triceps
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  #1268  
Old 12-02-2010, 05:51 PM
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Thursday

Dips
BW (plus 10) BW+90x3
BW+30x13

Squats
170 (plus 20) 270x3
280x3
220, 180, 200, 220x3
180x3, 4 sets
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  #1269  
Old 12-02-2010, 06:34 PM
bigbear6708 bigbear6708 is offline
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Quote:
Originally Posted by Commander View Post
My deadlift yesterday and today felt AWESOME. I typically could not have deadlifted on consecutive days, but I finally got it in my head to RESET between each rep. You can't just rep out like a bench press when deadlifting. I always deloaded, that was never an issue, but I wasn't taking the time to tighten up my back arch for the 2nd and 3rd rep and so on. My first rep was always good, but then form broke down slightly from there, the result was a sore lower back, never extreme soreness or injury, just more than it needed to be. Well, Monday and reset well between each rep and it paid dividends, I felt great going into todays session.
The reset is why I am able to deadlift these days with so much frequency! I actually make myself regrip the bar after each rep, to ensure a proper reset and tight body position.
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  #1270  
Old 12-03-2010, 12:06 AM
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Quote:
Originally Posted by bigbear6708 View Post
The reset is why I am able to deadlift these days with so much frequency! I actually make myself regrip the bar after each rep, to ensure a proper reset and tight body position.
No doubt! Just deadlifted for the 3rd time in 4 days!

----

Deadlift

Worked up to 436x3 - no belt
346, 306, 326, 346, 306x3

Military Press

Worked up to 160x3

------

Friday Morning

OH Press
90 (plus 10) 130x3
120, 125, 130, 120x3

Flat Press
227.5, 217.5, 207.5, 212.5, 217.5, 207.5x3

OH Press
100x5, 6 sets

Flat Bench
170x5, 6 sets

Entire workout supersetted with Upright Cable Row and Wide Cable Row

-------

Diet Update

Weight has been around 175, that's no good since last week I was around 176, time to bump up the macros.

Previous Macros: 2846, 93, 311, 192 - Including Paraworkout 3689, 101, 423, 272 (includes 3 workouts)
New Macros: 3051, 97, 346, 198 - Including Paraworkout 3592, 102, 420, 248 (no more third workout)
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 12-03-2010 at 01:44 PM.
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