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Messages - Dreyth

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1066
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 15, 2015, 10:09:11 am »
Week 55
Quote
Tuesday - 03/14/14
186lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
215 x 6
215 x 6
215 x 6

Seated Cable Rows
160 x 12                      >> 60sec rests.
160 x 12

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 10
32.5's x 8

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3

Cable Crunches
100 x 10                         >> 60sec rests.
100 x 10
100 x 10 PR

Felt good after this one.

1067
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 14, 2015, 03:02:58 pm »
Joined a mens league. Will be playing competitive ball once a week.

Can't wait to get back to a 365x3 squat (im at 345x3 tight now) and plus get my movement efficiency back. I'll be throwing down two handers like nothing again by mid-June.

Picked up a pair of these for $80:



Low tops, breatheable, comfortable, and good traction. A little tight on my pinky toes. Too much cushioning in the insole imo. So I'll put a thinner one and that'll also give my pink toe a little more space.

I also hate how theres more cushioning in the heel and how the toe of the shoe curves up. I dont like when they try to shape my feet for me or improve "heel-to-to transition" and stuff. Screw that crap. I stay on my toes all the time, I'm trying to be forefoot dominant and almost all basketball sneakers push you away from that. They ruin your gait. They get you to run with a heel strike. Oh well. If anyone knows of a better shoe, let me know!

1068
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 14, 2015, 09:44:12 am »
Week 55
Quote
Monday - 04/13/14
185lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 6

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 8

Deadlift
245 x 3
305 x 1
355 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 10
+235lbs x 8

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 4

Back Extensions
15 x 12                       >> 60sec rests.
15 x 12

cant believe i only lifted once last week. Strength didnt go down as much as i think it would. actually my squats went up a rep.

im 185lbs somehow. not sure how. just a few days ago my dad said i gained weight. i had been eating a lot of those chicken platters from 53rd and 6th which have 2k calories and i really did look chubbier in the face. must have just been temporary water weight from a temporary surplus of calories and sodium.

but now im down to 185lbs... could it also be because i havent lifted in a week so im holding less muscle glycogen? if thats the case i should bounce back up to 190 by monday

1069
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 07, 2015, 05:16:55 pm »
Week 54
Quote
Monday - 04/06/14
190lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Back up sets got hard. Will stay at this weight next week instead of increasing.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 5

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 6
185 x 4

Deadlift
245 x 3
305 x 1
355 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 11

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 10

Back Extensions
10 x 12                       >> 60sec rests.
10 x 12
10 x 12

1070
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2015, 09:28:09 am »
Quote from: LBSS on March 30, 2015, 08:32:49 am

- pull up x 5,5,5,4
so interesting how dependent these are on frequency

definitely!

1071
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 04, 2015, 08:14:44 pm »
Week 53
Quote
Saturday - 04/04/14
188lbs

-= Workout Log =-

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3                >> Shit, I was supposed to do my weighted pull ups today. Not the BW ones.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 6
BW x 4

Lateral Raises
27.5's x 3                      >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 12
32.5's x 10
32.5's x 8

Seated Cable Rows
140 x 5                      >> 60sec rests.
160 x 3
180 x 1
150 x 12
150 x 12
150 x 12

Cable Crunches
100 x 10                  >> 60sec rests.
100 x 10
100 x 8

1072
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 03, 2015, 10:41:22 am »
Week 53
Quote
Thursday - 04/02/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8                      >> The 3x3 wasn't bad. 290x10 was damn hard though. I love em though!
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
325 x 3
325 x 3
290 x 10

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Slow steady improvements here :)
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 4

Deadlift
245 x 3
305 x 1
355 x 5

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 12
+235lbs x 10

Back Extensions
10 x 12                         >> 60sec rests.
10 x 12
10 x 12

1073
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 31, 2015, 10:11:14 am »
Week 53
Quote
Monday - 03/31/14
187lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
340 x 3
270 x 8
270 x 8
270 x 8

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 5
185 x 3

Was just unmotivated to do the rest. That usually happens when i miss a few workout days. I get thrown off rhythm by a lot...

1074
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 30, 2015, 01:13:47 pm »
got sick again last week and missed two workouts

lifting again today. will probably repeat last week's weights.

1075
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 24, 2015, 10:14:10 am »
Quote from: LBSS on March 24, 2015, 10:12:27 am
double posted.

Realized I didnt enter my friday (last week's) workout, so i copied and pasted my monday workout (yesterday's) so that its at the end... the first of the double posts was just a placeholder to type up my friday (last week) workout.

updated!

1076
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 24, 2015, 10:09:26 am »
Week 52
Quote
Monday - 03/23/14
190lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Nice! Didn't expect to hit 3x10.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 10

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 3
270 x 8
270 x 8
270 x 8

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8                                 >> Went down 2 reps. I think it's cuz this incline was higher.

Deadlift
245 x 3                   >> These are getting a little tough :/
305 x 1
350 x 5

Back Extensions
5 x 12                         >> 60sec rests.
5 x 12
5 x 12

Started with bench since the racks were taken. Didnt have time for calf raises, so i'll do them tomorrow.

edit: looked at the chart and saw that i was supposed to bench 185 today. whatever its not a big deal.

1077
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 24, 2015, 10:07:58 am »
Week 51
Quote
Friday - 03/20/14

-= Workout Log =-

Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+35lbs x 6
+35lbs x 6
+35lbs x 4
BW x 5
BW x 4
BW x 4

Lateral Raises
27.5's x 3                      >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 10
32.5's x 10
32.5's x 10

Seated Cable Rows
125 x 5                      >> 60sec rests.
145 x 3
180 x 3
145 x 12
145 x 12
145 x 12

Hanging Leg Raises
10                           >> 60sec rests.
6
4

1078
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 20, 2015, 10:09:33 am »
Week 51
Quote
Thursday - 03/19/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
315 x 3
315 x 3
315 x 3
285 x 10

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> My chest was still sore and makes a huge difference in benching for me.
135 x 5                      >> Should get 3x10 in two workouts.
185 x 3
225 x 1
180 x 10
180 x 10
180 x 7
180 x 3

Deadlift
245 x 3                   >> These were harder than last time. Sat/Sun im resting, so maybe that's why it's easier on Mon.
305 x 1                   >> Or it could just be that these are harder to do after doing 3x3 squats. Neural intensive.
345 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 3min rests.
+180lbs x 3                       >> Had to work in with someone else.
+270lbs x 1                       >> Strange thing is, it was barely any easier than 60sec rests. Weird.
+230lbs x 15
+230lbs x 15
+230lbs x 15

Back Extensions
5 x 12                         >> 60sec rests.
5 x 12                         >> Upping the weight very slowly on these. 5lbs every two workouts.
5 x 12

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 10

1079
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 18, 2015, 09:37:32 am »
Week 51
Quote
Tuesday - 03/17/14
189lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
185 x 2
235 x 1
215 x 6
215 x 6
215 x 6

Seated Cable Rows
155 x 12                      >> 60sec rests.
155 x 12

Lateral Raises
27.5's x 3                      >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 8
32.5's x 8
32.5's x 8

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6

Hanging Leg Raises
10                           >> 60sec rests.
5
4

Felt great after this one. Can't wait to lift again! Bodyweight is stable under 190lbs. Thats where I want to stay.

1080
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 17, 2015, 09:35:24 am »
Week 51
Quote
Monday - 03/16/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Wasn't so bad. I did 325lbs and 260lbs last workout and it was real tough.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
330 x 3
265 x 8
265 x 8
265 x 8

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Hope I don't stall here. It's a little discouraging since I've done 10, 10, 6 with 200lbs before.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 6
180 x 4

Deadlift
245 x 3                   >> Wow these are pretty easy. I can't believe what a difference deadlifting twice a week makes!
300 x 1                   >> I can easily see myself repping 4 plates this summer.
345 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+230lbs x 15
+230lbs x 15
+230lbs x 12

Back Extensions
BW x 12                         >> 60sec rests.
BW x 12                         >> Time to add 5lbs next workout.
BW x 12

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8                                 >> Haven't done these in a while and I was soooo unstable. This should definitely help my bench press.

Felt great after this workout! I am no longer really pissed and down n out about being weaker than I was.

Instead, I'm looking forward to my next workout and can't wait to get to it. Every time I get that feeling of not being able to wait, I actually end up hitting PR's after PR's. And since the workouts are still kinda easy, I'm sure I won't be stalling soon. Perfect.

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