Arian - Nothing to do but lift

[Commander]

Originally Posted by arian11

Horrible day at the gym today, was supposed to be 6, 4, 2+ rep scheme. I was just too tired. I got a puppy last night and so I didn't eat much last night and then had to wake up several times in the middle of the night to take him out. This definitely took a toll on me because I just wasn't feeling it. Bar didn't feel good on my back, feet didn't feel good on the floor, and I was just too tired to hit enough reps. Hopefully I'll have energy to go hit heavy military tonight or tomorrow.

Take it from me, I've had a puppy and two newborn children, puppies are a lot of work, almost as much work (if not more for short periods of time) as raising an infant. You will be tired for the next couple months until you get it potty trained. Their lots of fun....as long as you put in the work to not have a little terror.

And the squats, you'll get them next time.

[arian11]

Yea that squat rack did feel weird and I had never used those before until I started lifting at Gold's. So I guess I'll try squatting on the regular ground next time and see if that feels better. Thanks for all the other advice and what not guys.

5/20/10 - Heavy Military

Seated Military Press:
125/6
130/4
140/2

Dips & Deadlift-

Dips:
45/8
70/5
70/5

Deadlift:
225/1
275/1
315/1


Better day at the gym today but still a bit tired. Hit the 6, 4, 2 reps on heavy military but didn't really go above and beyond on the last set. Still good. Didn't have much time to do a bunch of assistance work so I just did dips with some deadlift singles in between sets, not really supersetted though. Just wanted to make sure my deadlift felt good. Off tomorrow, whoo!

[arian11]

5/22/10 - Hypertrophy Bench

Bench Press:
160/8
140/8
140/8

Incline Bench Press:
115/10
115/10
115/10

Dips supersetted with Hanging Leg Raises:

Dips:
10
10
20

Hanging Leg Raises:
12
10
8

Good workout today, hit everything I was supposed to. Looks like my energy and strength is back. My eating hasn't been very good lately and so my cut kind of got ruined. I was 171.8 after basketball yesterday and 173-174 lbs today. I was trying to go from 178 to 175 slowly over 3 weeks but oh well. I might just get back on the bulk, don't want to drop too much weight. Bought some easily to cook food today from Publix so I can eat quick food that will fill me up and I can still watch my puppy while its being made. Should be able to get back to 180 lbs in 4 weeks but not worried about the numbers as long as I look big and I'm strong.

[arian11]

5/23/10 - Hypertrophy Squat

Squat:
185/10
165/10
165/10
135/10

Dynamic Effort Deadlift:
135/1
135/1
185/1
185/1
185/1
225/1
225/1

Occluded Single-Leg Standing Calf Raises:
BW/25
BW/25
BW/20
BW/20


Stopped using the stupid Gold's Gym squat racks and did my squats on the regular floor. Felt much better form and strength wise. Didn't have much time so I did my DE Deads then came home for some occluded work. Time to go make my protein shake, off tomorrow.

[arian11]

5/25/10 - Hypertrophy Military

Military Press:
120/8
100/8
100/8
100/8

Close-Grip Bench Press:
115/12
115/10
115/9

Dips:
25/9
35/8
45/5


Messed up a bit on the 1st set of military press. On like the 7th rep I hit the side of the safety bars and it kind of threw me off. Still got 8, just couldn't do anything past that. Everything else went fine and felt strong. Deadlift tomorrow.

[arian11]

5/26/10 - Deadlift

Deadlift:
200/3
200/3
200/3
200/3

Goodmornings:
95/10
115/6
115/6

Bent Over DB Rows:
70/20
70/15
100/5

Occluded BB Curl supersetted with Occluded Concentration Curl:

BB Curl:
40/15
40/8

Conc. Curl:
15/8
15/6


Good day today, felt energized. Deadlift was only speed work so it didn't tire me out much. Did some goodmornings for my lower back which I haven't done in forever. Been relaxing most of the day. Have to do some more GRE studying later and then wait for DE Bench tomorrow.

[arian11]

5/27/10 - Dynamic Effort Bench

Bench Press:
95/3
95/3
105/3
105/3
105/3
105/3
115/3
115/3

Band Bench Press:
85+Band/3
85+Band/3
85+Band/3

Single-Arm Cable Rear Delt:
50/8
60/8
70/8
70/8 dropset 50/8


Everything felt good today. Bench felt quick and easy. Tried out some bench press with a band for the first time. Felt alittle different, but I don't think the band was stiff enough. I probably have to wrap it around the bench again to make it tighter. Still something fresh to keep me going. Finished off with some rear delt work. Felt very good, really tried to focus on the pulling with the rear delt. My rear delts really need some work and should help improve my bench. DE Squats tomorrow.

[arian11]

5/28/10 - DE Squat

Squat:
110/3
110/3
120/3
120/3
120/3
120/3
135/3
135/3

Neutral Grip Weighted Pullups:
25/5
25/5
25/5
25/5
45/3


Forgot to put this up from yesterday. Squats felt a bit heavy because my hamstrings still felt sore but everything was still pretty quick. Did sets of 5 reps on pullups until I couldn't do anymore and then went extra heavy with a set with 45 lbs. I'm pretty sure that's a PR since this is the most I've weighed and I don't think I've ever used anything over 45 lbs for pullups. Off today then Heavy Bench tomorrow.

[arian11]

5/30/10 - Heavy Bench

Bench Press:
175/4
180/4
190/2
195/4 (PR)

Close-Grip Bench Press:
155/5
155/5
155/5

Dips supersetted w/ Cable Crunches:

Dips:
45/5
70/4
70/4

Cable Crunches:
130/15
160/15
180/15

Felt very good today. Hit the bench hard and heavy and got a nice PR on the last set with 4 reps on 195 lbs. I know I could totally demolish 225 lbs right now but I'll have to wait a few weeks to max out again. Its okay though, gives me another heavy bench day to get even stronger to kill it even more. My dips are getting strong as well, can't wait to be using two 45 lbs plates. Studying for the GRE right now and I got heavy squats tomorrow. My weight is at about 177 lbs right now, looking the best I've ever looked.

[arian11]

5/31/10 - Heavy Squat

Squat:
210/4
215/4
225/2 http://www.youtube.com/watch?v=tgzIc5NP8uw
230/2 (PR) http://www.youtube.com/watch?v=Tyn-apAGnQw

Worked out with Mike. Squats were about all we had in us. I felt alittle weird with my squat form and the 90 degree weather outside didn't help when lifting in his garage. Still managed to hit a PR.