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Messages - Dreyth

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1066
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

1067
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

1068
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.

1069
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.

1070
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 13, 2015, 09:52:08 am »
Week 50
Quote
Wednesday - 03/11/14
185lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
175 x 2
210 x 6
210 x 6
210 x 6

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

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

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

Hanging Leg Raises
10                           >> 60sec rests.
4
3

Not a bad workout. Cable rows got way easier, thank goodness.

Dropped to 185lbs from my stomach sickness. Havent been this like in 4 years. Wow.

1071
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 13, 2015, 09:48:15 am »
Week 50
Quote
Tuesday - 03/11/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Holy fuck 260x8 was a cardio workout. What is going on with me.
135 x 5                      >> Was too lazy to finish the sets.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
260 x 8
260 x 1

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

1072
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 10, 2015, 10:24:04 am »
did my next workout but didnt log it. i need to make the squat x3 x8 x8 x8 a little lighter... the back up sets are too heavy.

in additino i missed my next workout after that one^ that i didnt log. also im behind by a day on top of that. i got really sick. stomache problems. slight fever.

this fukking sucks man. not sure if I want to start the 10 week reset over again. i'll see how my workout feels today. god damn i was making solid progress for months and now i suck again. this always happens to me.

1073
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 05, 2015, 11:58:06 am »
Another overnight shift tonight. I'm not lifting today after work anyway.

Hope to get 2 hours of sleep before the overnight... then 2 hours during... then 1 hour after the overnight and before my morning job.

I should be good and have enough energy to lift tomorrow and stay on schedule!

1074
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 05, 2015, 09:53:17 am »
Week 49
Quote
Wednesday - 03/04/14
194lbs

-= Workout Log =-

Pendlay Rows
45 x 15                       >> 2min rests.
95 x 5
135 x 5
185 x 3
210 x 6
210 x 6
210 x 6

Seated Cable Rows
150 x 12                       >> 60sec rest.
150 x 12

Lateral Raises
25 x 3                        >> 60sec rests.
30 x 2
35 x 1
30 x 12
30 x 10
30 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 2

Calf Raises
+225lbs x 15                       >> 60sec rests.
+225lbs x 15
+225lbs x 15

Super Strict Hanging Leg Raises
8                           >> 60sec rests.
8
6

Damn I've been eating a lot of junk lately and jumped up in water weight and maybe a pound of fat too. Time to scale it back.

1075
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 03, 2015, 10:22:42 am »
Week 49
Quote
Monday - 03/02/14

-= Workout Log =-

Squat
135 x 8                       >> 3min rests.
135 x 8                       >> Shit. Did the wrong rep scheme. Was supposed to do 325x3, and then 3x8 at 280.
135 x 5                       >> It's okay though. No biggie. Next workout is 310 at 3x3, then 280x10 lol. So this was tougher but still easy-ish. That's good.
185 x 5                       >> I'll just switch the rep schemes for this week.
185 x 3
225 x 3
275 x 2
315 x 1
325 x 3
325 x 3
325 x 3
280 x 10

Bench Press
45 x 15                        >> 2min rests.
95 x 8                           >> Why the hell was this kinda tough...
135 x 5
185 x 3
225 x 1
170 x 10
170 x 10
170 x 10

Deadlift
245 x 3                    >> Was supposed to do only 340lbs... whoops. This got easy though. Deadlifting 2x a week makes a huge difference.
295 x 1
345 x 5

Back Extensions
BW x 12                     >> 60sec rest.
BW x 12

Didn't have time for calf raises. Had to leave for work. I'll just do them on my upper body day.

1076
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 02, 2015, 05:06:09 pm »
I work 9:30 - 6:30 5x a week.
I took an overnight 11pm-7am shift for my second job tonight. I'm going to lift weights after work and before that shift anyway though... last time i squatted and benched was thursday...

I'll probably push tomorrow's workout back a day. thats fine. im still lifting 4x a week!

Hopefully I can get 1-2 hours of sleep during this overnight shift and then an hour at home after that.

1077
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 02, 2015, 09:29:14 am »
Week 48
Quote
Friday - 02/27/14
191lbs

-= Workout Log =-

Pull Ups
BW x 5                        >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3                    >> For the back up sets, I knock them out quick non-stop and stop myself what feels like 2-3 reps shy of failure.
+50lbs x 2                    >> That's why the reps are so low. Usually I knock them out quick, rest a few sec, knock out more, etc
+75lbs x 1                     
+30lbs x 6
+30lbs x 6
+30lbs x 6
BW x 6
BW x 4
BW x 4

Lateral Raises
25's x 3                >> 60sec rests.
30's x 2                >> Nice and easy. Increasing slowly on purpose. I could easily hit 3x12 on these right now.
35's x 1
30's x 10
30's x 9
30's x 8

Cable Rows
120 x 5                   >> 60sec rests.
145 x 12                >> Harder than I wanted them to be, but it's probably because my form is excellent on them.
145 x 12
145 x 12

Hanging Leg Raises
8                >> 60sec rests.
7                >> Forgot my ab wheel so I did these again. Increased reps by very little on purpose.
6

Nice workout feel great. And now I have the weekend off!

1078
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 27, 2015, 10:27:51 am »
Spreadsheet updated. Changes:

 - Lowered weight on squats by 5lbs across the board
 - Lowered weight on deadlifts by 10lbs across the board
 - Lowered weight on calf raises by 20lbs across the board
 - Lowered weight on pendlay rows by 10lbs across the board
 - Lowered weight on cable rows by 5lbs across the board
 - My gym has 32.5lb dumbells, so I made a more gradual progression for lateral raises
 - Made a steeper progression for weighted pull ups by lowering weights at the start and middle but keeping the end the same
 - Made a steeper progression for bench presses by lowering weights at the start and middle but keeping the end the same

It wasn't a true 10% reduction on squats and bench presses... Reason being I never actually hit 365x3 and then 315 x 8, 8, 8 on my squats! I got like 8, 6, 2 on the back up sets.
Same with my bench presses. I never actually hit 3x10 with 200lbs... so I should have taken 90% of 195, not 90% of 200.
Not to mention, my deadlift PR is 385x5. But how could I work back up to that when now I deadlift in the same session that I squat in? So I lowered the weights on deads.
Calf raises felt too heavy too. This is a reset. I need some headroom to get back into my weights again. It's supposed to feel a bit easy in the first few weeks.
Pull ups were lowered too. It's not a true 10% reduction if I lower the working weight from 55lbs to 50lbs or something... what about my whole bodyweight?

I will stick to the progression I laid out no matter if it feels to easy/I'm progressing faster than expected. But once I finish all 10 weeks, I'll go by feel again.

1079
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 27, 2015, 09:57:04 am »
Week 48
Quote
Thursday - 02/26/14
191lbs

-= Workout Log =-

Squat
135 x 8                       >> 3min rests.
135 x 8                       >> Wow wtf. The triples were hard. How the hell did I ever do 365x3 before?! Fuck man...
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
310 x 3
310 x 3
310 x 3
280 x 10

Bench Press
45 x 15                        >> 2min rests.
95 x 8                          >> These got just a tiny bit easier. Could have managed one more rep on last set (as opposed to zero more reps last workout).
135 x 5                        >> However, the first few weeks of the reset are supposed to be EASY.
185 x 3                        >> I'm scheduled for another 4 workouts at 180lbs though.
225 x 1                        >> So what I'll do is drop to 170lbs for a workout, then 175lbs, then back to 180lbs and continue as planned.
180 x 10                     >> I want to be absolutely certain that my bench won't stall because I'll be way too pissed if it does.
180 x 10
180 x 10

Deadlift
335 x 5                >> This was noticeably easier than last time, even without warm up sets.

Back Extensions
BW x 12                          >> Took it easy since this made my hams sore for two weeks last time I did them heavy. 3x12 next time.

Hack Squat Machine Calf Raises
+0lbs x 5                              >> 60sec rests.
+90lbs x 5                            >> These are pretty damn tough. I'm going to scale back.
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15

Will edit my spreadsheet to adjust the weights.

1080
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 25, 2015, 09:46:25 am »
Week 48
Quote
Tuesday - 02/24/14
189lbs

-= Workout Log =-

Pendlay Rows
45 x 15                       >> 2min rests.
95 x 5
135 x 5
175 x 3
205 x 1
220 x 6
220 x 6
220 x 6

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

Lateral Raises
25 x 3                        >> 60sec rests.
30 x 2
35 x 1
30 x 8
30 x 8
30 x 8

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

Calf Raises
+0lbs x 5                                  >> 60sec rests.
+90lbs x 5
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15

Super Strict Hanging Leg Raises
8                           >> 60sec rests.
6
4

Slightly easy workout... which is what I want. I want to work back up to my PR's from weights that actually feel easy. Both rows were a little tough though.

These workouts better get easier, fast. Because if they don't, and I'm using all these lighter weights, that just means I lost a lot of strength. On top of that it means I'm not really resetting at all. It would mean im still grinding and it will lead to more stalling. I hope my CNS re-gains kick in fast and make the weights feel as light as they should be!

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