Author Topic: Dreyth's New Journal (Read 538644 times)

Dreyth · « **Reply #225 on:** December 29, 2014, 06:21:07 pm »

Skipped yesterday's workout. This will mark the end of my de-load. Thursday is new year's though, gym will be closed...but I can't miss another deadlift workout... I'll move it to wednesday. Yea I'm squatting on tuesday but what can i do?

Squat workouts will be changed to what I mentioned earlier:

Quote

wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)

wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)

wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)

Benching will be changed to 3x10, twice a week. Time to try something new again. If even this stalls for a month, I'll try paused reps.

Deadlifts seem to still be going up. Maybe I lost a bit of strength in them since I missed my last deadlift workout (and only deadlift once a week). That means when I deadlift on wednesday it'll be 13 days since i've deadlifted, plus i'll be beat up from the squats the day before.

Dreyth · « **Reply #226 on:** December 31, 2014, 10:00:05 am »

Week 40

Quote

Tuesday - 12/30/14
195.4lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Damn... I feel like I have 355x5 in me. Wtf?
135 x 5 >> These 8 reps are killing me. I have no tolerance for high reps and short rests AT ALL.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3 PR
315 x 8 PR
315 x 5
315 x 3

Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12
+270lbs x 10
+270lbs x 8

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

Incline DB Bench Press
65's x 4 >> 60sec rests.
65's x 4 >> Yeah I'm going to have to drop to 60's since the high rep benches take a lot out of me.

LBSS · « **Reply #227 on:** December 31, 2014, 11:18:48 am »

so, uh...rest longer?

Dreyth · « **Reply #228 on:** December 31, 2014, 11:37:25 am »

Quote from: LBSS on December 31, 2014, 11:18:48 am

so, uh...rest longer?

My workouts take long enough already!
Whether I rest 2min or 4min... as long as i improve every week i'm ok with it

Dreyth · « **Reply #229 on:** December 31, 2014, 01:02:32 pm »

good news, gym will be open tomorrow. i dont have to deadlift today.

Dreyth · « **Reply #230 on:** January 02, 2015, 09:45:09 am »

Week 40

Quote

Thursday - 01/01/14
193.0lbs | 14.8% bf | 62.0% H2O

-= Workout Log =-

Deadlift
155 x 5 >> Well... I got 425x1 pretty easily and 385x5 last time....
205 x 5 >> This is what happens when I miss a single deadlift session.
245 x 3 >> I'll get it back quick though. I'm going to add back up reps, and also add a light day on Sundays.
245 x 1 >> Considering I've never deadlifted twice a week before in my life, I'll get it back really fast and then some.
295 x 1
335 x 1
385 x 1
425 x 0
385 x 3
335 x 2
335 x 1

Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 5 PR
BW x 8 PR
BW x 5 PR
BW x 9 PR

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

Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> Tied my PR. I'm sure I'll PR next time.
165 x 12
165 x 10

Standing Cable Crunches
75 x 15 PR >> 60sec rests.
85 x 15 PR >> I may like these better than ab wheel rolllouts...
85 x 12 PR

193 morning weight... I'm looking pretty damn cut. Aiming for 190, then I'd like to maintain that for a good month or so before I let myself fluctuate between 195 and 190.

Also, it's new years, so I won't be having any sugary drinks until the summer. Absolutely not a single sip of anything other than water and milk. And maybe sugar free redbull at times.

LBSS · « **Reply #231 on:** January 02, 2015, 10:33:16 am »

milk. shake.

Dreyth · « **Reply #232 on:** January 02, 2015, 11:00:31 am »

^^ Optimum Nutrition's extreme chocolate milk flavor... blended with peanut butter.... omfg so good

its the best chocolate flavor they have for sure. double rich chocolate doesnt come close. chocolate malt is pretty good though.

Raptor · « **Reply #233 on:** January 02, 2015, 03:49:53 pm »

I like Vanilla, except for in sex.

Dreyth · « **Reply #234 on:** January 02, 2015, 03:54:36 pm »

Quote from: Raptor on January 02, 2015, 03:49:53 pm

I like Vanilla, except for in sex.

John Stamos · « **Reply #235 on:** January 03, 2015, 01:01:57 pm »

Jesus dreyth you're making me feel like a pussy, i have like 100lbs on you and our lifts are pretty close. If you can, try to stay around 190-200, my biggest regret was falling into the i gotta get heavier to get stronger mentality when i was at my strongest at 210 lbs. Keep up the good progress.

Dreyth · « **Reply #236 on:** January 03, 2015, 04:36:13 pm »

Quote from: Eric on January 03, 2015, 01:01:57 pm

Jesus dreyth you're making me feel like a pussy, i have like 100lbs on you and our lifts are pretty close. If you can, try to stay around 190-200, my biggest regret was falling into the i gotta get heavier to get stronger mentality when i was at my strongest at 210 lbs. Keep up the good progress.

haha thanks man! Yea i went up to 200lbs and i cut down to about 193. i was 194 this morning. I'm looking to get to 190. I really dont want to go above 200lbs, not to mention clothes wont fit!

190-200 is my exact target range!

Dreyth · « **Reply #237 on:** January 03, 2015, 04:39:29 pm »

Week 40

Quote

Saturday - 01/03/14
194.6lbs | 15.1% bf | 61.8% H2O

-= Workout Log =-

ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Still figuring out the weights to use here.
135 x 5 >> I'll do 3x3 at 345lbs next time. 315 back up set, aiming for 8 reps.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
355 x 3 PR
345 x 3
315 x 6

Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 11 PR
+270lbs x 10 PR

Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9 PR
200 x 5

Incline DB Bench Press
65's x 7 >> 60sec rests.
65's x 5

I might stop the cut at 192 actually.... actually it depends on when i start losing strength. It's just that i realized 190 today is not the same as 190 last year; i have more muscle on me now. 190 last year coulda put me at 10% bf, but it will put me at 9% or something this year.

Plan is to do very short cut/bulk cycles from 190-196 or something. Once I hit 190 and start lean bulking, i'll shoot up to like 193 quick just from the glycogen. Then 3lbs of "actual" weight gain to 196 and I'll cut down again. I hate long cuts, this will avoid that.

Also, this video is great:

<a href="http://www.youtube.com/watch?v=GIX-RyorgkQ" target="_blank">http://www.youtube.com/watch?v=GIX-RyorgkQ</a>

Pretty knowledgeable guy. He makes some EXCELLENT points I never thought of before. Next workout I'll write em out here and remember them.

Leonel · « **Reply #238 on:** January 03, 2015, 07:55:12 pm »

I really like his channel in general. There are some other very good videos too. I think he is a very intelligent and knowledgeable guy and he can break down all the concepts concerning weight training. Besides... he has some impressive strength feats to show for.

John Stamos · « **Reply #239 on:** January 04, 2015, 11:36:00 am »

Yeah stick with that, my two biggest mistakes were crossfit and prohormones lol. Im hoping to get to where youre at (body weight n body fat%) someday. Also i ordered a 5lb jug of optimum milk chocolate and its ballin as hell. I make a 300 gram shake n sip on it when i get hungry between meals for a few days.

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