Wednesday, 29 August 2007

Bench press (plus 120 lbs./54 kg of chains):
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 3
185 lbs. (84 kg) 1 x 1
205 lbs. (93 kg) 1 x 1
225 lbs. (102 kg) 1 x 1 That’s 345 lbs. (147 kg) at lockout. I may get strong yet!

Skullcrushers (lying on the floor):
75 lbs. 34 kg) 3 x 10

Tricep pressdowns:
170 lbs. (77 kg) 1 x 10
190 lbs. (86 kg) 1 x 10
220 lbs. (100 kg) 2 x 10

(Leaning) Lat pulldowns (neutral grip):
170 lbs. (77 kg) 1 x 10
190 lbs. (86 kg) 2 x 5

Comments: GOOD FUCKING WORKOUT. My wrist/forearm still aches a bit, but GODDAMN GOOD WORKOUT.

Matt benched this, but take a plate off of each side and you’ll have what I did. Take care to notice the two frightfully erotic gentlemen in the mirror. Click to view splendour.

Monday, 27 August 2007

Squat lockouts:
225 lbs. (102 kg) 1 x 7
315 lbs. (143 kg) 1 x 1
365 lbs. (166 kg) 1 x 1

Reverse hyperextensions:
3 x 10

Straight-arm pulldowns:
150 lbs. (68 kg) 3 x 7

Reverse-grip lat pulldowns:
160 lbs. (73 kg) 1 x 10
190 lbs. (86 kg) 2 x 5

Comments: Alright, squatting again aggravated my shoulder/arm, but I think we’ve figured out what’s caused it, and ergo how to prevent it. When getting into position, I don’t have much mobility in my shoulders, so my wrists flex to make up for it. My wrists end up flexing too much, and that puts a lot of strain on my elbow, which in turn messes up my shoulder. So, the simple solution right now is to use wrist wraps (yes, while squatting; I’m a huge pussy) to keep my wrists more or less straight. It seemed to help immensely during the quick test done tonight.

Sunday, 26 August 2007

Bench:
185 lbs. (84 kg) 2 x 3
205 lbs. (93 kg) 4 x 3
225 lbs. (102 kg) 2 x 3

Overhead tricep press:
150 lbs. (68 kg) 1 x 10
180 lbs. (82 kg) 1 x 10
200 lbs. (91 kg) 1 x 10
220 lbs. (100 kg) 1 x 8

Rear delt machine:
130 lbs. (59 kg) 1 x 10
150 lbs. (68 kg) 1 x 7
170 lbs. (77 kg) 1 x 5

Lat pulldowns:
170 lbs. (77 kg) 1 x 7
190 lbs. (86 kg) 2 x 4

Comments: Left arm/shoulder didn’t seem to be too badly damaged (a little weaker than usual, but nothing that couldn’t be attributed to other things), but I’m going to start downing creatine and MSM just in case. Which reminds me that I need to get some more MSM post haste, as I’m down to 4 meager capsules.

Friday, 24 August 2007

“Box” squats:
185 lbs. (84 kg) 2 x 2
205 lbs. (93 kg) 2 x 2
225 lbs. (102 kg) 2 x 2
275 lbs. (125 kg) 1 x 1/2 (Went down, couldn’t get back up)

Hyperextensions:
3 x 10

Pullthroughs:
140 lbs. (64 kg) 1 x 10
160 lbs. (73 kg) 1 x 8
180 lbs. (82 kg) 1 x 7

Comments: Not a good session. Failed to get the 275, and in the process of failing, I managed to rip the back of my shirt all to hell (it got caught between the bar and Matt’s belt as I let the weight drop) and somehow injure my left arm – presumably from sitting there with 275 lbs. across my shoulders, heh. I don’t think it’s serious, though I may have compressed a nerve slightly, because it’s achey and feels like I’ve slept on it. We’ll see what tomorrow brings.

Wednesday, 22 Aug 2007

Narrow-grip board press (plus 30 lbs./14 kg of chains):
135 lbs. (61 kg) 1 x 6
205 lbs. (93 kg) 1 x 3
245 lbs. (111 kg) 1 x 1
255 lbs. (116 kg) 1 x 1

Tricep pressdowns:
170 lbs. (77 kg) 1 x 10
190 lbs. (86 kg) 1 x 10
220 lbs. (100 kg, the entire stack!) 1 x 8
245 lbs. (111 kg, the entire stack and a 25 lb./11 kg plate!) 1 x 6

Rear delt machine:
120 lbs. (54 kg) 1 x 10
140 lbs. (64 kg) 1 x 8
170 lbs. (77 kg) 1 x 4

Rope lat pulldowns:
150 lbs. (68 kg) 3 x 7

Standing cable crunches:
70 lbs. (32 kg) 1 x 10
120 lbs. (54 kg) 1 x 5

Comments: Good god, the rope will certainly let you know if your grip isn’t strong enough. Ouch.

Monday, 20 August 2007

Good mornings:
185 lbs. (84 kg) 1 x 6
205 lbs. (93 kg) 1 x 1
225 lbs. (102 kg) 1 x 1

Hyperextensions/Reverse hyperextensions:
4 x 10, alternating

Straight-arm pulldowns:
120 lbs. (54 kg) 1 x 10
150 lbs. (68 kg) 1 x 7
170 lbs. (77 kg) 1 x 6

Reverse-grip lat pulldowns:
160 lbs. (73 kg) 1 x 8
190 lbs. (86 kg) 1 x 4
190 lbs. (86 kg) 1 x 3, then 3 forced reps

Comments: I’m still not sure whether that was a damn good or damn horrible workout. I’m exhausted and slightly nauseous, at any rate.

Sunday, 19 August 2007

Bench press:
185 lbs. (84 kg for you metric bastards) 4 x 3
205 lbs. (93 kg) 2 x 3
225 lbs. (102 kg) 2 x 3

Rope tricep pressdowns:
150 lbs. (68 kg) 1 x 10
170 lbs. (77 kg) 1 x 10
190 lbs. (86 kg) 1 x 10
220 lbs. (100 kg) 1 x 5

Rear delt machine:
120 lbs. (54 kg) 1 x 10
140 lbs. (63 kg) 1 x 8
170 lbs. (77 kg) 1 x 6

Leaning lat pulldowns (wide, neutral grip):
160 lbs. (73 kg) 1 x 10
190 lbs. (86 kg) 2 x 4

Comments: Not much to comment regarding the lifting (other than I’m fucking tired and it ruled), but it was discovered tonight that Matthew could possibly suplex me against my will. Also, there is a goddamn lot of vitamin C involved in this post-workout shake (1156 mg or 1445 mg depending on which RDA is given).

08192007

Didn’t sleep last night, so here I am at 8:45 on a Sunday morning playing Civilization 4 (as the Vikings) and listening to Slayer.

Awesome.

08172007

No sleep at all Sunday night made getting up and ready at 7:30 very easy, but staying awake during the jury stuff very difficult, especially with it taking so goddamn long. Only eating a small bowl of cereal all day (until 19:00, at least) made things a bit more uncomfortable and me a bit more surly. I thought I’d be able to get out of it earlier than those who were actually chosen by essentially saying that I had made up my mind and probably couldn’t make a fair judgement, but nooo, we were all held captive until even after the courthouse was closed (I didn’t even know that was allowed!).

It’s been over 100 degrees (38 C) every goddamn day this week, 105 – 107 (41 – 42 C) for a few, so I’ve discontinued the stimulant-which-shan’t-be-named until cooler weather.

I’m not sure what the problem is, but my squatting form has gone to hell the past couple of weeks (and I’ve been stuck at 275 lbs., too). I may have to, Odin forbid, lower the weight a bit and work on technique for a while.

Also, speaking of lifting, I think it’s time to start logging my progress again. Yes.

I require whiskey, STAT.

08122007

Just a quick entry, possibly to be updated later.

I’ve got to report for jury duty in 5 hours. Why the hell am I awake? Even the NyQuil didn’t knock me out like it usually does.

Benched 230 lbs. for a set of 2 tonight (last night? When does “tonight” become “today?”) and it hurt like hell.

I’m considering stopping this “dieting” bullshit and just try to reach a caloric deficit from exertion. And chemicals, of course.