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Messages - Dreyth

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1081
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 24, 2015, 09:34:18 am »
Week 48
Quote
Monday - 02/23/14
191lbs

-= Workout Log =-

Squat
135 x 8                       >> 2min rests.
135 x 8
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
315 x 1
325 x 3
280 x 8
280 x 8
280 x 8

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

Deadlift
245 x 5
295 x 3
335 x 5

My hamstrings were sore for TWO WEEKS after those back extensions. And I haven't deadlifted since then. So I took it easy on the hams today. Didn't have time for calf raises but I'll just throw them into my next workout, no biggie.

So I thought these workouts would be easy since I scaled back the weight... well... since I only lifted upper/lower only one time each last week, my strength has dropped of course.

I could not have managed a single extra rep of squats or benches. Damn. But it's just that my CNS sucks from not practicing the lifts. The strength should increase quickly.

1082
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 23, 2015, 12:01:15 pm »
Dreyth's 10 Week 10% Reset
http://i.imgur.com/z0Gge9I.png

Format: upper/lower, lift 4x a week

Squat 1x3, 3x8
Bench 3x10
Deadlift 1x5
Back Ext 3x12
Calf 3x15

Pendlay Row 3x8
Cable Row 2x12
Lateral Raise 3x12
BW Pull Ups 5x10
Ab Wheel 3x10

Squat 3x3, 1x10
Bench 3x10
Deadlift 1x5
Back Ext 3x12
Calf 3x15

Pull up 3x6 weighted, 3xMax BW
Lateral Raise 3x12
Cable Rows 3x12
Hanging Leg Raise 3x10




Lowering all my lifts by 10% and then working back up to my PR's within 10 weeks. I think this should be good:

Week 1 - 90%
Week 2 - 91%
Week 3 - 92%
...
Week 10 - 99%

I want to be at 192lbs max by week 10.

Deadlifts will definitely have to be lowered though. I'll adjust the spreadsheet.

After that I'm back at re-attempting my PR's. Actually even week 9 and 10 i may be hitting PR's, since I'm doing them at weights where I never actually hit my prescribed reps before. I may hit them this time around.




If you look, lateral raises are at 30lbs for first 5 weeks and then 35lbs for the next five. So I will adjust my reps and gradually improve them.

Bodyweight pull ups will be done in sets until I can hit my prescribed TOTAL reps. Sets will be capped at 10 reps each.

On the days I do weighted pull ups, I also do bodyweight pull ups after them. Not sure how to cap those on the easy days. Maybe 3x5 at the start?





The important thing is to not chase numbers at all. The first few weeks will be easy as hell. This doesn't mean I rep out on all my lifts. The point is to GRADUALLY get back to where I was. If I rep out, then I'll stay burned out. It'll be a max effort workout instead of a light one.

However, I WILL perform all reps with 100% intensity and get my body used to doing that.

1083
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 17, 2015, 03:38:46 pm »
didnt type up my last 3 workouts.

so pissed.

weighed 191 my last workout yet was weaker than ever

makes me feel like im wasting so much time



i'm going to come up with a 12 week recovery plan and build back up to my PR's without gaining bodyweight. i think i just have to scale back the weights on everything. the first weeks will feel easy as fuck and i'll probably feel like i'm wasting my time. however, i think it's necessary. and i'll probably feel great, leaving the gym feeling refreshed. i've been getting really good sleep lately too.

i looked back at my log and i already beat all the PR's i wanted to hit by July 1st and I did it at 192lbs instead of <200 like original planned. so i'm way ahead in a long-term scope. i have to focus on THAT. so i'll be taking it easy.

the weights may feel too light, so i'll make sure to give it 100% on every rep.

i'll draw it up later.

1084
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 11, 2015, 05:50:13 pm »
Quote from: LBSS on February 11, 2015, 03:29:08 pm
once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.

lowering bodyfat is also a good way to increase relative strength!

1085
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 11, 2015, 09:30:50 am »
Week 46
Quote
Tuesday - 02/10/14
187.2lbs | 13.6% bf | 62.9% H2O


-= Workout Log =-

Bench Press
45 x 15                       >> 2min rests.
95 x 8                         >> Increased by just a tiny bit.
95 x 8
135 x 3
155 x 3
185 x 2
235 x 1
200 x 10
200 x 8
200 x 7
200 x 5

Incline DB Bench
65's x 6                            >> 60sec rest.
65's x 4

Pull ups
BW x 5                                >> 3min rests for weighted sets, 60sec rests for backup sets except 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 4 PR
BW x 8
BW x 4
BW x 7

Lateral Raises
30's x 3                           >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 6

Cable Rows
140 x 5                              >> 60sec rests.
165 x 12                   >> Again cut out the final set of my workout. I didn't want to get beat down.
165 x 12

Well, considering I weighed 186 at the gym today... this workout wasn't so bad. I'm really impatient about getting my strength back:

Bench 10, 10, 8
Lateral raise 12, 12, 9
Cable Row 12, 12, 10

I think those were my PR's at the weights i attempted today. I'm not far off by any means, but i've been below those numbers for weeks now and it's annoying!

On a positive note, I am the most ripped I have ever been in my life.

1086
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 10, 2015, 09:41:23 am »
Could barely eat yesterday. No appetite from being sick. I did get a ton of sleep though and I feel soooo much better today.

I weighed 187.2lbs this morning and that was before even taking my morning shit. So probably 186. I can't remember the last time I was this light. I'm going to force feed myself today.

1087
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 09, 2015, 09:36:07 am »
Had absolute shit sleep. Sucks cuz I felt amazing yesterday. Woke up in the mdidle of the night to go vomit. Diarrhea too. Also had diarrhea twice this morning.

I'm better now, but still feeling ever so slightly nauseous. Damn. I was so excited to get my sleep schedule down and feel good this whole week... tomorrow will be better!

1088
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 08, 2015, 11:18:23 pm »
Week 45
Quote
Sunday - 02/08/14
189.6lbs | 14.1% bf | 62.6%


-= Workout Log =-

Squat
135 x 8                       >> 2min rests.
135 x 8                       >> The 365x3 was shaky. Took tons of grunting to get it out.
135 x 5                       >> The back up sets felt soooooo solid. Nice to PR in squats again finally!
185 x 5                       >> I noticed that my squats actually work my calves a lot!
185 x 5
225 x 3
275 x 2
315 x 1
365 x 3
315 x 8
315 x 4 PR
315 x 3 PR

Deadlift
225 x 3                           >> Okay I have to figure something out here.
275 x 2
335 x 1
385 x 0

Back Extensions
BW x 5                                >> 60sec rests.
45 x 12                       >> Damn this hits my p-chain harder than deadlifts ever do anymore.
45 x 12
45 x 8

Calf Raises
+90lbs x 5                           >> 60sec rests.
+180lbs x 3                         >> I'll only be doing three sets of these. Squats already work them a good amount.
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 8

Hanging Leg Raises
10                              >> 60sec rests.
7                                >> Didn't feel like killing myself.

Feeling great today!!! Been taking 15g creatine a day and got plenty of sleep after my crazy 24 out of 28 hour work shift. No longer cutting either, so that's nice. Upping the protein intake tomorrow.

This is the first workout in months where I feel refreshed afterward. I'm glad I stopped the ab work short so I don't feel the stress levels going up. I notice that when I dread finishing the workout, I feel more stressed (like right there at the gym) and I can't bear to listen to music on my headphones anymore. I get more irritable. Pretty sure that's a sign of cortisol levels rising.

I have to figure something out with my deadlifts. I'm too dead to do them straight after squats. Right now I'm doing an upper/lower split... but I wonder if I put bench presses in between squats and deads so I have more time after squats to recover... and then just move my abs to my upper body day? Alternatively I could just wait like 15min after squats to deadlift but I don't want my workouts taking so long.

I'll see how the next few workouts go and then I'll make a decision.

1089
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 06, 2015, 12:45:05 pm »
Quote from: LBSS on February 06, 2015, 11:35:32 am
low sleep DEFINITELY affects sex drive for me. even just a couple of days in a row. can't hate on wanting the extra cash but weird hours mess you up in all kinds of ways.

i'll try to get good sleep up through valentine's day. im buying some vitamin d3 too today, it'll help my mood.
but man i just cant say no to easy money :/

1090
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 06, 2015, 09:43:12 am »
Week 45
Quote
Thursday - 02/06/14

-= Workout Log =-

Deadlift
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1

Pull ups
BW x 5
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 3

Bench Press
45 x 15                              >> 2min rests.
95 x 8                                 >> These went up a bit so that's nice.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 7
200 x 7
200 x 6

Seated Cable Rows
140 x 5                             >> 60sec rests.
165 x 12
165 x 12
165 x 8

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

Transitioning into an upper/lower split.

Today (Friday) I work 9:30am - 6:30pm. Then I work a double doorman shift, from 11:00pm to 3:00pm into Saturday afternoon. I may be lucky to get 2 hours of sleep in between.
I'll be dead Saturday. So if I lift saturday, it'll be a light upper body day. But I'm planning on lifting lower body on Sunday. I don't need this second job at all but I'm kind of addicted to paychecks.

Anyway, pretty sure this is the best my physique has looked in its life. But I feel like I'm losing my sex drive again. I don't have that giant appetite like I used to either (my appetite and sex drive seem to go hand in hand). I really don't hope I get the problem that I had last year!!!

But I also haven't been getting good sleep at all. So that's partially to blame. Time to up the protein intake, the creatine intake (been getting like 15g/week lately), and the amount of sleep I get.

1091
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 03, 2015, 07:56:37 pm »
Quote from: LBSS on February 03, 2015, 05:57:30 pm
yeah that could work. what's the progression like? would the 3 set be the same both days?

Im allowing for a little buit of autoreg. 3x3 is same weight across. Same with 3x8. But i can choose whether i want to increase weight on the top sets or on the back up sets based on how im feeling that day.

Ill aim for something like this the first week

Squat 365x3, 315x8, 315x8, 315x8
Squat 355x3, 355x3, 355x3, 315x8

I wont get all 3x8 with 3 plates at first but im aiming for it.

1092
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 03, 2015, 05:23:30 pm »
Quote from: LBSS on February 03, 2015, 04:35:03 pm
Quote from: Dreyth on February 03, 2015, 03:50:13 pm
Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.

Thinking of this:

Lower A
Squat - 3 3 3 10
Deadlift 1x5
Back Extensions 3x12
Calf Raises 5x8-15

Lower B
Squat 3 8 8 8
Deadlift  1x5
Back Extensions 3x12
Calf Raises 5x8-15

Of course my deadlift will suffer from doing them after tough squats... but I'll be deadlifting twice a week this time around. So that should make up for it. Doing lower body only twice a week will leave a day in between for lots of jump practice.

Havent hit my hammies hard in months. Still didnt find a substitute for leg curls or back extensions but I'll have to figure that out.

1093
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 03, 2015, 03:50:13 pm »
Week 45
Quote
Monday - 02/03/14
190.2lbs | 14.2% bf | 62.5%


-= Workout Log =-

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

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

Calf Raises
+90lbs x 5                           >> 60sec rest.
+180lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 7

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 3
40's x 1
35's x 12
35's x 8
35's x 6

What a horrible workout. Couldnt even do all my calf raises. My upper body strength has really dropped. Squats not so much. My deadlift has probably dropped a good amount by now too.

No way I could do full body workouts right now. I'm sleep deprived and dropped to 188lbs!!! My 190.2lbs morning weight was before taking a shit. Later at the gym I was 188lbs.


I do look cut as a mother fucker though  :trolldance:

I'm switching to an upper/lower split as my schedule is a little erratic. Upper/lower gives me more flexibility than push/pull. I can do more days in a row of upper/lower because it wont make me squat and dead day after day. I'll have rest in between.

Officially starting maintenance now. I want to stay at 190-192 for a few months and slowly build my strength back up to where it was before I lost any.

Going to have to figure out how to change my squats and deads though.

1094
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 02, 2015, 12:15:14 pm »
Havent lifted since Thursday. Skipped my deadlift day.

Muscles are recovered, but I've been sleeping like complete crap. I'll still test out some jumps today though and see what happens.

I'm switching to full body workouts today.

1095
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 30, 2015, 08:11:29 pm »
Just measured my reach at 92" so lets call it 93" in converse sneakers.

Rim touch - 27"
Bottom of palm - 33"
Palm over rim - 35"

Pretty sure I can get my palm over the rim from a standstill. Just need more practice. Ill be trying twice a week from now on.
And from what I remember, my running vert was about 6" higher than my standing. I could potentially be at a 40" running vert after lots of practice!!!

Im still focusing on gaining some more relative strength though. Im a bit addicted to it.
Currently: Squat 365x3, 405x1 @190lbs
Short term goal: Squat 385x3 @ 195lbs or less.
Hope to get there by June. Im 100% certain I could jump 40" running at that point.

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