Author Topic: Dreyth's New Journal (Read 538921 times)

Dreyth · « **Reply #465 on:** July 07, 2015, 10:47:30 am »

Week 67

Quote

Monday - 06/29/15
187lbs

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Dropped to 360x3 purposely. Going to focusing on getting 3x8 with 315.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
360 x 3
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Dropped here. Oh Well. I'll go back up quickly.
135 x 5
185 x 3
225 x 1
205 x 10
205 x 5
205 x 5
205 x 3
205 x 3

Deadlift
235 x 3
305 x 1
335 x 1
375 x 5

Incline DB Bench
70's x 2 >> My arms were fried or something. I have no explanation for this.

Pendlay Row
45 x 10 >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6

Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 10
+250lbs x 8

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

Cable Row
175 x 12 >> 60sec rests.
175 x 10

Weighted Pull Ups
BW x 3 >> 60sec rests.
+25lbs x 3 >> Not sure why I'm stalling/dropping on these. I've been doing BW pull ups for months.
+50lbs x 2 >> What the fuck. I'm so frustrated. I can't believe I still can't do 3x10 with 60sec rests yet.
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3

Ab Pulldowns
115 x 12 >> 60sec rests.
115 x 6
115 x 6

Didn't have time for back extensions.

Dreyth · « **Reply #466 on:** July 09, 2015, 11:06:29 pm »

Week 67

Quote

Thursday - 07/09/15

-= Workout Log =-

ATG Squat
135 x 8 >> 3min rests.
135 x 8 >> Increased by one rep on back up set.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
315 x 6

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Why did I drop on these? WTF.
135 x 5
185 x 3
225 x 1
205 x 9
205 x 5
205 x 5
205 x 3
205 x 4

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

Deadlift
235 x 3
335 x 1
375 x 5

Back Extensions
50 x 12 >> 60sec rests.
50 x 8
50 x 6

Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 4 PR
BW x 7
BW x 5
BW x 4

Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7

Calf Raises
+180lbs x 3 >> 60sec rests.
+270lbs x 1
+250lbs x 15
+250lbs x 10
+250lbs x 8

Cable Row
165 x 12 >> 60sec rests.
165 x 12 >> Crap was supposed to go up to 170lbs on these. It's fine.
165 x 8

Cable Crunches
115 x 12 >> 60sec rests.
115 x 8
115 x 6

I'm about two thirds of the way through Ramadan. I missed three days of fasting though. I'll make them up next month.

I don't expect to make any PR's really until Ramadan has been over for a week or so. Still, they come to me every now and then

Dreyth · « **Reply #467 on:** July 17, 2015, 09:44:32 am »

Week 68

Quote

Monday - 07/13/15

-= Workout Log =-

ATG Squat
135 x 8 >> Pulled a lower back muscle on that last rep of 275.
135 x 8
185 x 5
185 x 3
225 x 3
275 x 2

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Dropped here. Oh Well. I'll go back up quickly.
135 x 5
185 x 3
225 x 1
205 x 8
205 x 5
205 x 5
205 x 3
205 x 3

Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 13
+250lbs x 10

I was so pissed. Like 6 weeks ago I slightly pulled something in my lower back towards the right side while jumping. I was going up for a 360 rim grab. It wasn't bad though. This day while squatting, I went ATG on 275 (warm up set) but lost tightness at the bottom and went way too low due to butt wink. Stretches out the lumbar... pulled a lower back muscle. I was able to squat the weight back up. But man it hurt. Then I tried squatting 135... nope. I was so pissed. I thought I'd be done squatting for a month. The next day in the morning I couldn't even put my socks on. My dad did it for me. Wow.

Week 68

Quote

Tuesday - 07/14/15

-= Workout Log =-

Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6

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

Cable Row
175 x 12 >> 60sec rests.
175 x 10

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

Weighted Pull Ups
BW x 3 >> 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

Finished up yesterday's workout.

Back felt better by the time I lifted. Pendlay rows were pain free but slightly uncomfortable. Couldn't do cable crunches pain free so I said screw that. Did bent leg raises instead.

Foam rolled my glutes and IT bands. Gave me immediate pain relief (not 100% relief but it made a difference). I realized I haven't foam rolled them in months.

Dreyth · « **Reply #468 on:** July 17, 2015, 09:49:48 am »

Week 68

Quote

Thursday - 07/16/15

-= Workout Log =-

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Slightly increased on these. Not PR yet like I did last week, but I'm coming back.
135 x 5
185 x 3
225 x 1
205 x 9
205 x 5
205 x 5
205 x 5
205 x 3
205 x 3

ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1

Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6
30's x 12

Will finish up workout tomorrow.

Glad I could squat today!!! It was pain free, but slightly uncomfortable and I didn't even foam roll glutes or IT bands. I am recovering wayyy faster than I thought I would, considering how painful it was when I got injured. Especially the morning after when I couldn't put my socks on. I couldn't even wash my face in the bathroom because I couldn't bend over towards the sink.

Ramadan's over. I'm going to make up my 4 days of fasting that I missed though. I'll do it mon-thu next week. After that I'll be taking creatine again. I haven't taken creatine in a few months. I hope to bust through my plateau soon!

LBSS · « **Reply #469 on:** July 17, 2015, 10:02:57 am »

LBSS · « **Reply #470 on:** July 17, 2015, 10:03:52 am »

also,

Dreyth · « **Reply #471 on:** July 17, 2015, 11:05:09 am »

thanks lmao

Dreyth · « **Reply #472 on:** July 21, 2015, 11:16:55 am »

Week 69

Quote

Monday - 07/20/15

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Back to normal.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
360 x 3
315 x 5
315 x 4
315 x 3

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

Deadlift
235 x 3 >> This was horrible. I have no idea how I pulled it off. Wtf. So difficult and shit form too.
305 x 1
335 x 1
375 x 5

Incline DB Bench
70's x 12 >> 60sec rest.
70's x 6

Back Extensions
50 x 12 >> 60sec rests.
50 x 12 PR
50 x 8 PR

Pendlay Row
45 x 10 >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6

Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 12
+250lbs x 10

Lateral Raise
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6

Cable Row
175 x 12 >> 60sec rests.
175 x 10

BW Pull Ups
BW x 3 >> 60sec rests.
+25lbs x 3 >> Finally back to 2x10... I can't believe I've been lifting for so long and can't do 3x10 with 60sec rests yet.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 4
BW x 4
BW x 3

Ab Pulldowns
115 x 12 >> 60sec rests.
115 x 8
115 x 8

Will fast tuesday, wednesday, friday, and tuesday the week after. that'll be all of my make up days. not fasting on workout days or weekends.

After that, i'll be back on creatine and i'll be sure to get 150g of protein or more per day. ive been skimping on that a lot.

Dreyth · « **Reply #473 on:** August 03, 2015, 05:36:07 pm »

holy fuck time to get back on track. the guy who lets me into the Y for free was out for a while. starting today:

- 150g protein a day, minimum
- 5g creatine a day, minimum
- take my fish oil daily
- time to force myself to get 8hrs of sleep or more
- no more sugary drinks. only milk, water, or unsweetened tea

probably going to stick with the 2 day a week full body routine. might switch it up and go 4 day upper/lower every now and then. all depends on how im feeling and what my schedules like.

LBSS · « **Reply #474 on:** August 03, 2015, 06:07:12 pm »

of those, sleep is probably the most important. sleep sleep sleep sleep is everything.

and don't sleep on chocolate milk.

Dreyth · « **Reply #475 on:** August 04, 2015, 09:39:39 am »

Week 71

Quote

Monday - 08/03/15

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Wow I could only get up a single rep at 355. My max is probably 365 lol.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 1
315 x 5
315 x 3
315 x 3

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Crap I counted wrong in my head. Did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 7
205 x 3
205 x 3
205 x 3
205 x 3
205 x 4
205 x 4

Deadlift
235 x 3 >> Forgot my straps. Stopped here.
305 x 1
335 x 1

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

Back Extensions
50 x 8 >> 60sec rests.
50 x 8
50 x 8

Doing upper/lower this week and the next. I'll probably squat and bench 4x a week to get the CNS gains back quick. 2 heavy days and 2 light days working up to a single at 90%. May even do more on my last day of squats before resting up for the weekend, like 5x3 at 85% or something. I respond very well to high frequency. I should get my gains back quickly in these two lifts.

Dreyth · « **Reply #476 on:** August 06, 2015, 09:54:02 am »

Week 71

Quote

Tuesday - 08/04/15
186lbs

-= Workout Log =-

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

Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 12
+250lbs x 10

Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 5
+55lbs x 4
+55lbs x 3
BW x 8
BW x 6
BW x 5

Ab Pulldowns
115 x 10 >> 60sec rests.
115 x 8
115 x 6

Cable Row
175 x 10 >> 60sec rests.
175 x 8

Dreyth · « **Reply #477 on:** August 06, 2015, 09:57:02 am »

I can't wait to get back to my PR levels. My BW was only 186lbs on Tuesday even though I wasn't fasted. I must be down to 183lbs. Damn. Then again I took some time off from lifting and I am less cut, so I'm missing the muscle glycogen. I bet my weight will shoot back up in a week after some more workouts.

I was pretty demotivated on my last two workouts because I'm so behind, but now I'm excited. Getting good sleep, good protein, fish oil and creatine. In addition, no more sugary drinks for me until New Year's. No BS snacks either, like donuts and stuff. Pizza and burgers are okay. It's more the sugar I want to avoid for a while.

LBSS · « **Reply #478 on:** August 06, 2015, 10:00:17 am »

Dreyth · « **Reply #479 on:** August 06, 2015, 11:04:47 am »

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