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  #21  
Old 01-23-2010, 04:34 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
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Workout 11:
BB Bench Press-
135/11
135/9
135/6 dropset 95/5

Lat Pulldown-
130/12
130/11
130/7 dropset 100/4 dropset 70/7

DB Military Press-
45/12
45/6
45/5 dropset 30/4

DB Hammer Curls superset w/ Skullcrushers-
Curls-
30/12
30/10
30/9

Skullcrushers-
60/10
60/8
60/6

Pretty good workout. Went home, made my protein shake and then tried some occluded training. It is pretty difficult to occlude upper and lower part of your arms by yourself. First I occluded my upper arms and did this:

Occluded Curls superset w/ Occluded Extensions-
Curls-
15/20
15/15
15/12

Extensions-
15/20
15/15
15/12 right arm only because left arm wrap came off

Then I took the wraps off and let my arms calm down a bit. I then proceeded to occlude my lower arms. I don't know if I did them too tight this time or what, but I could only get two sets before my arms hurt so much I couldn't handle them anymore.

Occluded Wrist Curls-
15/20
15/10

Decent experience overall. Can't wait till tomorrow to do hyper lower body and then try some occluded legs again. Weight is up to the 167-168lbs range. I want to hit 170lbs before January ends, so I got about a week and half to gain 2-3 lbs. We'll see what happens.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #22  
Old 01-24-2010, 06:12 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Forgot to put up my workout from yesterday. Here it is:

Workout 12:
Squat-
140/12
140/12
140/9

Deadlift-
225/6
275/1
315/2 dropset 225/2 dropset 135/2

Leg Curl-
80/12
80/12
80/10 dropset 50/6

Seated Calf Raise-
60/20
60/20
60/15 dropset 45/10

Cable Crunch-
130/25
130/20
130/20

Did some occluded walking when I went home. Occluded upper quads first and then did the calves. Didn't walk that far because both times the wrap on my left leg came off while I was doing it. Normally, today is one of my rest days. But I might be doing a strongman type workout with the weightlifting club today. They got like monster truck tires and atlas stones and stuff. Never lifted that kind of stuff before, so it should be an interesting experience if it happens.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #23  
Old 01-29-2010, 11:07 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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So I'm alittle behind on my log because of I've been busy. I spend 9 hours the other day at school having office hours, doing hw, senior design project presentations, and other stuff. So here is what I did 1/26/10 and 1/27/10:

Workout 13 - Upper Heavy:
BB Bench-
185/5
180/3
175/3
185/8 (lockouts only)

Seated Row-
150/7
160/6
170/5
170/3 dropset 130/5 dropset 100/7 dropset 80/7

BB Overhead Press-
105/8
105/5
105/4
105/3

Machine Shrugs-
360/8
360/6
360/5
360/4 superset with shrugs with 45 lbs plates 50 reps

BB Curls ss w/ BB Extensions ss w/ Behind Back Dips (last set only)-
Curls-
70/5
70/5
70/5
70/4

Extensions-
70/5
70/5
70/5
70/5

Dips-
20



Workout 14 Lower Heavy-
Deadlift-
315/4
315/3
315/2
225/7 (45 plate deficit)

Leg Press-
270/6
270/6
270/6
270/8

Standing Calf Raises-
13/6
13/6
13/5
13/4

Cable Crunch ss w/ Hanging Leg Raises-
Crunch-
160/10
160/9
160/7
160/6

Leg Raises-
6
5
4
4

It was a good start to the week but the day after my lower heavy day I decided to do this beach body insanity workout at home with my roommate. I did it lazily as just a warm up for my soccer game at night. After my soccer game, my lower back was completely dead and my hip flexors and quads were pretty bad too. I was in such agony driving home. Even today, my lower back is still sore. Still going to workout today and tomorrow, but I might move to some machines so I don't have to worry about stability and excess stress on my lower back.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #24  
Old 01-30-2010, 04:02 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Workout 15 - Lower Hyper:

Bulgarian Split Squat-
90/5
90/8

Occluded Leg Extensions-
50/20
40/20
40/20

Occluded Seated Calf Raises-
25/25
25/20
25/15 (not occluded)

So I did lower hyper last night instead of upper hyper because my friend is in town and I want to bench with him. The workout did not go too well. I went to this new machine they have that you can do Bulgarian Split Squats on. I thought my lower back would be fine since I'm not balancing a barbell but apparently it did not work. After two sets it started hurting and so I moved on. I decided to do some occluded work so I can keep the weights light. My quads were exploding through the knee wraps after leg extensions. I couldn't make it through 3 sets of calf raises because the pain was just way too much so my last set was after I took the wraps off. Lets hope my workout goes better today.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #25  
Old 01-31-2010, 03:29 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Workout 16 - Upper Body Hyper:

Barbell Incline Press-
135/8
135/8
135/7

Pull-Ups-
10
7
4

DB Military Press-
45/12
45/8
45/6

DB Shrugs-
65/20 70/20 80/10 70/8 65/8
65/15 70/10 80/5 70/6 65/6
65/15 70/10 80/5 65/8

DB Curls superset with DB Extensions-

Curls-
20/10 25/6 30/4 25/4 20/3
20/8 25/4 20/4
20/8 25/4 20/4

Extensions-
20/10 25/6 30/4 25/4 20/3
20/8 25/4 20/4
20/8 25/4 204

Had a good workout today, lower back felt good. Decided to do some up and down the racks for shrugs, curls, and extensions. After shrugs my forearms were dead already. The curls and extensions just sent my arms to another level of pain. I could barely drive home afterwards because my arms were so tight. Hopefully this high volume will spark some growth in my arms. So glad I get some rest now to fully recoup. I weighed in at 169.4 lbs last night and 167 lbs this morning. Plan was to see 170 lbs by February 1st, we'll see if I hit it.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #26  
Old 02-03-2010, 05:33 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Start of Week 5 was today. Pretty crowded at the gym so I had to switch some of my exercises. I felt tired all day for some reason but I still got pretty pumped for the gym. I looked at Workout Machine's post about the Prilepin's Table before hitting the gym and decided to try that out. I used my maxes from end of last semester, so I used the upper portion of the 70-79% range just in case my maxes have actually gone up. Here is how it went:

Workout 17 - Upper Body Heavy:

BB Bench Press-
170/6
170/4
170/4
170/3 + 1 assisted

DB Bent-Over Row-
100/6
100/6
100/6

BB Overhead Press-
105/6
105/4
105/4
105/3

BB Shrugs-
225/6
225/6
225/6

BB Curls superset w/ Skullcrushers-

Curls-
65/6
65/6
65/6

Skullcrushers-
65/6
65/6
65/4 + 2 negatives

I tried to stay in the 4-6 rep range and aim for the optimal 18 reps per exercise. It was easier from some exercises and harder for others. I weighed 170lbs after my workout. First time I've ever seen 170lbs on the scale so I am pretty happy. Now I got to push even harder and eat even more to hit 175 lbs in the next 4-8 weeks.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #27  
Old 02-06-2010, 09:44 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
Default

Workout 18 - Lower Body (Heavy) - 2/3/10

Deadlift-
275/6
275/6
275/3

Leg Curl superset w/ Hyper-extensions-
Curl-
90/6
90/6
90/6

Hypers-
8
8
8

Standing Calf Raise-
13/6
13/6
13/6

6 Twist-
10
8
8


Workout 19 - Upper Body (Hyper) - 2/5/10

BB Incline Press-
135/11
135/6
135/4

Pull-Ups-
11
7 (used 3 fingers each hand)
4 (used 2 fingers each hand) + 1 normal chin-up

DB Military Press-
45/12
45/9
45/6

DB Shrugs-
75/18
75/15
75/13


Workout 20 - Lower Body (Hyper) - 2/6/10

Squat-
135/15
135/13
135/4

Standing Leg Curl-
50/8
40/12
40/12

Seated Calf Raise-
65/16
65/13
65/13
65/10 dropset 55/6 dropset 45/5

6 Twist-
10
8
8
6

My lower back has been hurting lately. I understand why it gets sore after like deadlifts or stiff-leg deadlifts because I am working that muscle. I don't understand why it is getting sore after squats. My hip flexors felt alittle sore/tight when I started my squats today but I felt fine doing 135/15 and 135/13. But then my 3rd set my back just started hurting and I got to 4 reps before I stopped before I hurt myself. Decided to do standing leg curls rather than stiff-leg deadlift to have less stress on my lower back but it still hurt. Hopefully it'll get better this weekend.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
Reply With Quote
  #28  
Old 02-10-2010, 03:51 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
Default

Workout 21 - Upper Body Heavy - 2/9/10

BB Seated Shoulder Press-
105/8
105/6
115/5
115/4

DB Lateral Raises-
25/8
25/6
25/5
25/5

BB Curls-
70/10
80/5
80/4
55/8

Close-Grip BB Bench-
135/8
135/6

BB Bench Negative-
225/3

Seated BB Curls-
20/12
30/7
30/7
30/4 dropset 25/3

Tricep Pushdown superset w/ Pull-Ups-
Pushdown-
80/10
80/8
80/6
90/5

Pullups-
7
4
3
3 (2 fingers each hand)


Worked out with my friend tonight because I'm staying over his place because currently my car is broken. So I did his workout which is shoulders and arms and I added in some pullups and negative bench to his my chest and back some. Don't know when my car will be fixed, hopefully I can get my leg workout in tomorrow night. Its going to suck because I have no food here and I've been sick for two days. I dropped from 172.8 to 168.6 lbs in about a day. Hopefully I can bring that back up.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
Reply With Quote
  #29  
Old 02-21-2010, 05:09 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
Default

So I haven't updated my workouts on here in awhile. I've been busy with school and my car being broken for 2 weeks. I felt like I fell out of my groove because I had no car and I was sick for a couple days and I had to sleep over at my friends a couple nights. So I decided to max out some exercises to see where my strength was at.

I tried bench and I missed on 215 and then missed on 210 and then missed on 205.

The next day I tried deadlift, hit on 385 then missed on 400 and 395.

The next day I tried the push press. I hit on 155 missed on 160.

2 days later I came back to the bench with a couple friends and I missed on 210, waited like 10 mins, and then hit on 210 after listening to some breathing tip from my roommate.

So my bench has barely moved, only 5 lbs this semester. My deadlift went up 30 lbs, which I am happy with. My goal was to hit 225 bench and 400 deadlift. So I have about 9-10 weeks to add 15 lbs to my bench and 15 lbs to my deadlift. I am really considering starting the Extended Russian Routine that workout machine and his friend have started. I think I am going to try it out today and see if I like it or not.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
Reply With Quote
  #30  
Old 02-21-2010, 05:15 PM
WorkoutMchne WorkoutMchne is offline
WorkoutMchne is Getting Stronger Everyday
Middleweight
 
Join Date: Oct 2009
Location: Tallahssee, FL.
Posts: 679
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Quote:
Originally Posted by arian11 View Post
So my bench has barely moved, only 5 lbs this semester. My deadlift went up 30 lbs, which I am happy with. My goal was to hit 225 bench and 400 deadlift. So I have about 9-10 weeks to add 15 lbs to my bench and 15 lbs to my deadlift. I am really considering starting the Extended Russian Routine that workout machine and his friend have started. I think I am going to try it out today and see if I like it or not.
Hey man, I would actually strongly advise against this. If you like you could stop by one day this week and we could get together and discuss where you go from here. I just don't think this is your best option. I hope you don't mind me chiming in.
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Assistant Professor
Exercise Science
Florida Atlantic University
USAPL Raw Lifter
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