Author Topic: Dreyth's New Journal (Read 538196 times)

Dreyth · « **on:** April 01, 2014, 02:27:43 pm »

Time to get back on track. Lifts are slightly down. Haven't improved in like 6 months lol. My physique still looks pretty good though.

Time for slow but sure improvements. I've upped the volume on upper body as well. This week's lifts will be base lifts. Any improvement at all will be counted as a PR, even if it's not an all-time PR. This will keep me encouraged to keep improving.

Let's go!

Week 1

Quote

Monday - 03/31/14

-= Workout Log =-

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

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

Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3

Pull Ups
BW x 6 >> 60sec rests.
BW x 5

Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6
25's x 8
25's x 6

Cable External Rotations (left side only)
20 x 12
20 x 6
20 x 5

Also, my squat is about 335lbs max right now. But last week I threw down a two handed dunk off two feet and I play basketball only like once a month now. Weird.

Currently not seeing any females. Time to go out and meet new girls.

Dreyth · « **Reply #1 on:** April 02, 2014, 06:59:38 pm »

Week 1

Quote

Tuesday - 04/01/14

-= Workout Log =-

Pull ups
BW x 10 >> Xmin rests. Just went when I felt ready. 5-10min.
BW x 10
BW x 10
BW x 10
BW x 10

Just did them for the hell of it. I got way better at pull ups! Chin ups are still my thing though.

Dreyth · « **Reply #2 on:** April 02, 2014, 07:03:33 pm »

Week 1

Quote

Wednesday - 03/31/14

-= Workout Log =-

Squat
135 x 5 >> 2min rests.
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 5
275 x 3

Sitting Leg Curls
140 x 12 >> 60sec rests.
140 x 12
140 x 12

S/L Hack Squat Calf Raises
BW x 12 >> 60sec rests.
BW x 12 >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 10

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

DB Shrugs
70's x 12 >> 60sec rests.
70's x 12
70's x 12
70's x 12

Dreyth · « **Reply #3 on:** April 06, 2014, 08:11:12 pm »

Week 1

Quote

Friday - 04/04/14

-= Workout Log =-

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

Incline DB Bench Press
50's x 12 >> 60sec rests.
50's x 9 PR

Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 5
+50lbs x 5 PR
+50lbs x 4 PR

Pull Ups
BW x 6 >> 60sec rests.
BW x 5

Lateral Raises
25's x 3 >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 9 PR
30's x 7 PR
25's x 9 PR
25's x 7 PR

Cable External Rotations (left side only)
20 x 10
20 x 6
20 x 5

Dreyth · « **Reply #4 on:** April 06, 2014, 08:13:21 pm »

Week 1

Quote

Sunday - 04/06/14

-= Workout Log =-

Deadlift
155 x 5 >> Need wrist straps.
155 x 5
205 x 3
205 x 3
245 x 1
295 x 1
335 x 1

Sitting Leg Curls
150 x 12 PR >> 60sec rests.
150 x 12 PR
150 x 8 PR

S/L Hack Squat Calf Raises
BW x 12 >> 60sec rests.
BW x 12 >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 12 PR

Hanging Leg Raises
10 >> 60sec rests.
10
10 PR

DB Shrugs
70's x 12 >> 60sec rests.
70's x 12
70's x 12
70's x 12

Dreyth · « **Reply #5 on:** April 07, 2014, 04:36:23 pm »

Week 2

Quote

Monday - 04/07/14

-= Workout Log =-

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

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

Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 5 PR

Pull Ups
BW x 7 PR >> 60sec rests.
BW x 5

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

Cable External Rotations (left side only)
20 x 10
20 x 6
20 x 6 PR

Feelin good. Lookin pretty good too. Feel like I've induced a bit of sarcoplasmic hypertrophy with the high rep back up sets of incline DB bench.

Dreyth · « **Reply #6 on:** April 08, 2014, 12:21:28 am »

Can't wait to lift Wednesday. Shit. This is awesome. I haven't had that feeling of "can't wait for my next workout" in like half a year!!!

Usually when I get this feeling, I hit PR's regularly. Hell yeah.

LBSS · « **Reply #7 on:** April 08, 2014, 02:39:12 am »

+1

maybe it'll be followed by a return of spontaneous boners.

Dreyth · « **Reply #8 on:** April 13, 2014, 05:42:05 pm »

Week 2

Quote

Wednesday - 04/09/14

-= Workout Log =-

Squat
135 x 8 >> 2min rests.
135 x 5 >> Rear delt cramped on last two sets. Couldn't do 5 reps.
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 4
275 x 4

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

Dreyth · « **Reply #9 on:** April 13, 2014, 05:47:23 pm »

Week 2

Quote

Friday - 04/13/14

-= Workout Log =-

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

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

Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 5 PR
+50lbs x 5 PR

Pull Ups
BW x 7 PR >> 60sec rests.
BW x 4

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

Cable External Rotations (left side only)
20 x 10
20 x 8 PR
20 x 8 PR

Dreyth · « **Reply #10 on:** April 13, 2014, 05:55:12 pm »

Week 2

Quote

Sunday - 04/13/14

-= Workout Log =-

Deadlift
155 x 5
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
315 x 5

Sitting Leg Curls
150 x 12 >> 60sec rests.
150 x 12
150 x 12 PR

S/L Hack Squat Calf Raises
BW x 15 PR >> 60sec rests.
BW x 15 PR >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 10 PR

Hanging Leg Raises
10 >> 60sec rests.
10
10 PR

LBSS · « **Reply #11 on:** April 15, 2014, 09:47:40 am »

why do you need to figure out how much the hack squat machine weighs? you're just measuring improvement from a baseline. it's not like "hack squat calf raises" something you can compete in.

Dreyth · « **Reply #12 on:** April 15, 2014, 12:13:09 pm »

Week 3

Quote

Monday - 04/14/14

-= Workout Log =-

Bench Press
45 x 10 >> 2min rests.
45 x 10 >> Felt a TON of tension on my right pic. Felt as though it could have ripped if I was maxing out.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 6
205 x 6

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

Weighted Chin Ups
BW x 5 >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 5
+50lbs x 4

Pull Ups
BW x 7 >> 60sec rests.
BW x 5

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

Cable External Rotations (left side only)
20 x 10
20 x 8 PR
20 x 8 PR

Got worse at chin ups dammit. Everything else improved. Will move up bench to 210lbs for next workout. DB's will stay at 50's for now.

Quote from: LBSS on April 15, 2014, 09:47:40 am

why do you need to figure out how much the hack squat machine weighs? you're just measuring improvement from a baseline. it's not like "hack squat calf raises" something you can compete in.

just curious, you're right though it really doesn't matter
would only matter if I also decide to lift at a different gym with another hack squat. I might start doing this on deadlift day since my current gym doesnt have round plates

also, was extremely horny yesterday. fuck that felt good. too bad i dont have any girls in my rotation right now (one moved away, the other got fed up with me)... gotta go out more. i havent improved my lifts since like fucking october. on top of that my appetite has been shot since then, but its slowly coming back. i feel like my hormones are balancing themselves or something. lifts coming back, appetite coming back, libido coming back. this is good.

Dreyth · « **Reply #13 on:** April 16, 2014, 06:21:00 pm »

I really miss full body workouts. And supposedly they help stimulate hormones n stuff.

Thinking of doing push/pull instead of upper/lower. Would look something like:

Squat 3x5
Bench 3x5
DB Incline Bench 2x12
Lateral Raises 5x12
DB Shoulder Press 3x8
Calf Raises 3x12

Deadlift 1x5
Leg curls 3x12
Chin ups 3x5
Pull ups 2x12
Pendlay rows 3x5
Seated cable rows 3x12
Hanging Leg Raises 3x10

Not to mention I'd be squatting and deadlifting twice a week almost...this would be an every-other-day split. 1 on 1 off, to avoid squatting and then deadlifting the next day.

I'll probably test this out after the summer.

LBSS · « **Reply #14 on:** April 16, 2014, 07:37:40 pm »

i've found that with rows, once i get to a weight where i can't do more than five-rep sets, my form has long since gone to shit. body english for days. ymmv, of course, but i do better with at least eight-rep sets.

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