Author Topic: Dreyth's New Journal (Read 538930 times)

Dreyth · « **Reply #480 on:** August 06, 2015, 11:03:37 pm »

Week 71

Quote

Thursday - 08/06/15
188lbs

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Slight improvement.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Pecs still sore. Felt like they would tear if I continued. Will do these again tomorrow.
135 x 5
185 x 3

Deadlift
235 x 3 >> Had 3 reps in me. I'll be back to 375x5 pretty quickly I feel.
305 x 1
335 x 1
375 x 2

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

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

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

Already up to 188lbs. Washed my face after a shower before and noticed I'm bigger already. Yep, the pump is back. Theres a pump you get DURING lifting (micro) and a pump you get during a lifting WEEK (macro). I'm sure of this.

Dreyth · « **Reply #481 on:** August 11, 2015, 10:15:18 am »

Week 71

Quote

Friday - 08/07/15

-= Workout Log =-

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Still pretty sore in my pecs. The strength will be back soon though.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 4
205 x 3
185 x 6
185 x 6

Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
135 x 5
185 x 3
245 x 5
245 x 5
245 x 5

Incline DB Bench
70's x 10 >> 60sec rest.
70's x 5

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

BW Pull Ups
BW x 10 >> 60sec rests.
BW x 8 >> Not doing weighted warm up sets for BW pull ups anymore. I should be able to bang these out without potentiation.
BW x 4 >> Also it shortens my workout by like 4 minutes... that's the real reason lol. Lazy.
BW x 3
BW x 3

Ab Pulldowns
115 x 12 >> 60sec rests.
115 x 10
115 x 6

Dreyth · « **Reply #482 on:** August 11, 2015, 10:18:18 am »

Week 72

Quote

Monday - 08/10/15

-= Workout Log =-

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Didn't expect to get 8 reps on first set. Nice!
135 x 5 >> I think in a couple workouts I should be getting 10 reps on the first set.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3

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

Incline DB Bench
70's x 10 >> 60sec rest.
70's x 6

Deadlift
235 x 3 >> Whoa that was hard. Can't wait to be back at 375x5.
305 x 1
335 x 1
375 x 3

Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 13
+250lbs x 12

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

Dreyth · « **Reply #483 on:** August 13, 2015, 09:41:48 am »

Week 72

Quote

Wednesday - 08/12/15
192lbs

-= Workout Log =-

Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3 >> I'm doing pretty well on the back up sets. But the top sets suck. Weird.
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 3
+55lbs x 3
BW x 10
BW x 6
BW x 5

Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 12
115 x 6

Cable Row
175 x 12 >> 60sec rests.
175 x 10
175 x 8 PR

Lateral Raise
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
30's x 8
30's x 6

Weight shot back up to 192lbs. Creatine and glycogen loaded now. I want to hover at just under 190 though. Then again, this isn't a fasted weight like I used to take it.

I went to the gym Tuesday but the security guard who lets me in for free wasn't there. So I came back Wednesday. I'm still going to do lowerbody thursday and upperbody on friday anyway. I want to stay on track. I can't lift on weekends either, because the guard only works mon-fri. fuck paying $200 for a 3 month summer membership. I should get my student membership back starting september 1st. $75 for the semester. Even though I'm not a student anymore heheheh.

Dreyth · « **Reply #484 on:** August 13, 2015, 01:02:01 pm »

I want to switch to a 6 day/wk workout routine, but it'll take up too much time and i know ill miss a lot of workouts.
something like push/legs/pull. i mean i do upper/lower right now... i would just be splitting upper body day into push upper and pull upper. this way i could add a little bit more volume.

i think i need more volume to really progress in my upper body. especially my delts. but my workouts will simply start to take way too long. id love to do like 10 work sets of bench presses. a bunch of different back exercises. and hit shoulders more often than i do right now. also train my calves more.

Dreyth · « **Reply #485 on:** August 25, 2015, 09:40:40 am »

Week 74

Quote

Monday - 08/24/15
191lbs

-= Workout Log =-

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

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Purposely stopped short before 30 total reps.
135 x 5 >> This way I won't get crazy sore before next bench workout so I can go all out.
185 x 3
225 x 1
205 x 5
205 x 5
205 x 5
205 x 1

Deadlift
235 x 3 >> Uh oh lol. I used to be at 5 reps. Didn't expect this to drop this much considering the squat and bench didn't do so badly.

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

Kept having stuff get in the way. I'd show up to the gym and my guy who lets me in free wasn't there. Then other obligations popping up and not letting me lift. Anyway I should be back on track from this point moving forward... September 1st I should have my regular membership back and not have to rely on this guy letting me in free. So I may miss a workout or two until then if he's not there dammit. He has a steady schedule but sometimes is pulled away from the front desk randomly for other duties.

Dreyth · « **Reply #486 on:** August 25, 2015, 09:42:08 am »

Can't wait for this new damn iPhone to come out. My 5c is starting to crap out. New iPhone rumored to have 2GB RAM, and it's DDR4 this time. I played around with an LG G4 and a Galaxy S5 but cot damn I hate android now. I used to love it, weird.

Dreyth · « **Reply #487 on:** August 26, 2015, 09:36:12 am »

Week 74

Quote

Tuesday - 08/25/15
191lbs

-= Workout Log =-

Did a workout with a friend of mine. Went to his gym. Haven't seen him in a while so I said whatever fuck it. Hit back and shoulders very hard. Used machines too... which I hated... but I learned something. The lateral pulldown machine is damn good at ironing out discrepancies between my right and left sides! I've stuck to pull ups on a bar for forever, but my arms were all over the place with this thing. I may incorporate them into my regular workout every now and then.

I also did shoulder presses with the machine. I haven't done any kind of shoulder presses in ages since my tris would take over the movement, but I felt them only in my delts this time. Mostly front delts. I think I may throw some DB shoulder presses back into my workouts if I can maintain most of the tension on my shoulders.

I also did some rear delt flyes. I haven't done these in years. Man they feel good. I should throw these in too!

The workout had a lot of reps with short rest periods and some supersets too. I like working out upperbody this way sometimes. I may start to change my routine.

Dreyth · « **Reply #488 on:** August 31, 2015, 09:27:10 am »

Week 74

Quote

Friday - 08/28/15

-= Workout Log =-

Worked out with my friend again. Squatted 355x3, 315x7. Benched 225x5. Some other shit too.

Dreyth · « **Reply #489 on:** September 01, 2015, 09:59:43 am »

Week 75

Quote

Monday - 09/01/15
193lbs

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 5
315 x 4
315 x 3

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

Deadlift
235 x 3
335 x 1
375 x 2

Incline DB Bench
70's x 12 >> 60sec rest.
70's x 5

Hack Squat Machine Calf Raises
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 10
+250lbs x 8

Back Extensions
50 x 12 >> 2min rest, after first set, 60sec rest after second set.
50 x 15
50 x 12

I just realized I'm weaker than I was back in January.

Dreyth · « **Reply #490 on:** September 15, 2015, 09:47:41 am »

Week 77

Quote

Monday - 09/14/15
190lbs

-= Workout Log =-

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

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Crap I counted wrong and did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 5
205 x 5

Deadlift
235 x 3
335 x 1
375 x 2

I know I had other workouts before this that I didn't write down, but I've been slacking lately. Haven't lifted in like 10 days so I took it easy today, otherwise I'll get too sore to do my next workout.

I'm in gym limbo right now. My uni can't get a deal with my current gym to give us a cheap membership. I'm relying on this cool security guard to be there everytime I go to get in for free. Sometimes he isn't there. I have to start looking for cheap gyms in the area probably.

Dreyth · « **Reply #491 on:** September 17, 2015, 09:31:08 am »

Week 77

Quote

Tuesday - 09/15/15
189lbs

-= Workout Log =-

Weighted Pull Ups
BW x 5 >> 90sec rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3
BW x 7
BW x 4
BW x 3

Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> These are done in non-stop fashion now.
40's x 1 >> The last two sets have a little external rotation thrown in.
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

Seated Cable Rows
140 x 5 >> 60sec rests.
180 x 8
180 x 8
180 x 8
160 x 10
140 x 10

Ab Pulldowns
95 x 5 > 60sec rests.
115 x 12
115 x 6
115 x 5

Cable Lateral Pulldowns
160 x 5 >> 60sec rests.
140 x 6 >> These feel weird at my gym. Don't like them at all.
120 x 8

Rear Delt Incline DB Y-Flyes
15's x 10 >> 60sec rests.
15's x 10
15's x 10

Lateral Raises
25's x 15 >> Just a finisher. Non stop reps.

Changing up my back/shoulder workout. I want more volume and less rest. Maybe this will help put on some size. I'm fiending for a ripped back and capped delts now. My delts are lagging, I need to bring them up.

Dreyth · « **Reply #492 on:** September 18, 2015, 09:45:41 am »

Week 77

Quote

Thursday - 09/17/15
189lbs

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 2
315 x 4
315 x 4
315 x 3

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Not sure what happened on 2nd set.
135 x 5
185 x 3
225 x 1
205 x 6
205 x 1
205 x 5

Deadlift
235 x 3 >> Almost failed. This was harder than last week's.
335 x 1
375 x 2

DB Incline Bench Press
70's x 12 >> 60sec rests.
70's x 5 >> I have no idea why the first set was so easy.

Back Extensions
50 x 15 >> 60sec rests.
50 x 8
50 x 8

Dreyth · « **Reply #493 on:** September 21, 2015, 11:18:15 am »

Week 78

Quote

Tuesday - 09/22/15

-= Workout Log =-

Seated Cable Rows
140 x 5 >> 60sec rests.
180 x 3
200 x 3
180 x 12 PR
180 x 10 PR
180 x 8 PR
160 x 8 PR
140 x 12 PR

Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

BW Pull Ups
BW x 10 >> 60sec rests.
BW x 4 >> I should do more sets.
BW x 4
BW x 4
BW x 4

Ab Pulldowns
95 x 5 >> 60sec rests.
115 x 12
115 x 8
115 x 6

Rope Face Pulls
? x 12 >> 60sec rests.
? x 12 >> Can't remember what weight I used.
? x 12

LBSS · « **Reply #494 on:** September 21, 2015, 01:43:42 pm »

i bet that if you add an extra minute to your squat rests you'd get to 3x5 quicker.

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