Author Topic: Dreyth's New Journal (Read 538826 times)

Dreyth · « **Reply #495 on:** September 21, 2015, 01:53:50 pm »

Quote from: LBSS 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.

Definitely, but those backup sets are supposed to be sets of 8-10. i was at like 8 8 6 before i went down. im too hardheaded to lower the weight though. It'll just kill my motivation tbh

LBSS · « **Reply #496 on:** September 21, 2015, 03:15:26 pm »

so don't lower the weight, add rest. get to 8-10 quicker.

Dreyth · « **Reply #497 on:** September 21, 2015, 08:31:49 pm »

Quote from: LBSS on September 21, 2015, 03:15:26 pm

so don't lower the weight, add rest. get to 8-10 quicker.

yeah i should probably do that for a while until i can get 3x8.

Dreyth · « **Reply #498 on:** September 22, 2015, 01:43:56 pm »

Found a Blink Fitness a 10min walk from my job. $283 for the entire year if I pay up front. That's less than a dollar a day. And I get access to all locations in NYC. I can go lift on my lunch break and after work... thank goodness. This will shorten my days and I won't have to rely on the security guard at the YMCA being there. I might get a new job soon, but that's fine. There's another location about a 10min bike ride away from my home.

There's no basketball court there but whatever. I barely play anymore anyway. Maybe in the future I'll re-sign for a gym with a court if I really want to play. Or I can sign up for the NYC Parks rec centers for like $150 a YEAR or whatever it is, they have courts across the city

Now I can finally be as consistent as possible again!

Dreyth · « **Reply #499 on:** September 24, 2015, 02:43:19 pm »

Week 78

Quote

Thursday - 09/24/15

-= Workout Log =-

ATG Squat
135 x 8 >> 3min rests.
185 x 5 >> This felt easier than I thought it would.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 5
315 x 3
315 x 3

Lunch break workout. I'll finish up after work.

Hate this damn gym. Only two squat racks... and that's where we're also supposed to bench! It should be quiet after work though.

Also it's all octagonal plates. Deadlifting will be a pain I'm sure. It's freezing in there too. Time to buy some long sleeve shirts for lifting.

But you know what, I got used to every gym I hated in the beginning. This is a convenient spot for me and cheap, so I'll get over it and enjoy it

Dreyth · « **Reply #500 on:** September 25, 2015, 09:29:26 pm »

Fucking quit that gym

brb only two squat racks
brb no bench presses wtf?
brb no free barbells lying round
brb only two barbells in the gym are in the squat rack
brb squatters, deadlifters, benchers, curlers, and shoulder pressers all have to share the same two racks

getting my $283 back. found another gym near my home. 15min walk away for $40 a month. can't believe i found that price in my expensive neighborhood. no basketball but its a garage looking gym and has two benches and two squat racks. doesnt look crowded. its also not a chain gym, looks like all the lifters are pretty serious there and know each other. ive never lifted in an environment like this before and i'm sure i'll like it. i have a 4 day pass that ill be using starting monday and ill check it out. oh, and the plates are all round too. good for deadlifting.

last thing: i can't wait to start lifting. damn, everytime i get this feeling where i cant wait for my next workout, i make consistent gains for a few months. i'll be playing a little catch up to get back to where i was but thats fine!

Dreyth · « **Reply #501 on:** September 29, 2015, 10:17:56 am »

Week 79

Quote

Monday - 09/28/15

-= Workout Log =-

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

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Could have done many more sets, but would have gotten too sore and miss out on my next bench session.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 3
205 x 3

Deadlift
225 x 3 >> 45sec rests.
275 x 1 >> Planning to do cluster sets like this.
335 x 1
375 x 1
375 x 1

Incline DB Bench Press
65's x 8 >> Stopped here. Don't want to get sore.

Back Extensions
45 x 10 >> 60sec rest.
45 x 10

Standing Calf Raise Machine
215 x 5 >> 60sec rests.
270 x 15
270 x 15
270 x 12

Stopped short on a few lifts. I haven't been consistent so it will make me too sore to do any real work for the next workout. I know this because it's happened multiple times recently. I could bench 8x3 today and then 1x1 next workout... or do 5,3,3 today and then 8x3 next workout.

Worked out at a new gym. I have a 4 day free pass right now. membership is 40 a month.

PROS:
- Gym is a 15min walk from my house. Also it's not a huge gym... I walk in and I can start immediately. No need to check in for a min at the front desk, just swipe and go. No need to wait to take an elevator up to the 4th floor. No need to walk across to the other side of the building to get to the locker room. And then do all the same in reverse when I leave. This saves me time!
- Music isn't too loud. And it's music I like. Trance, some techno and house. But non of that cheesy big room EDM shit.
- Seems like most people who go there are no BS and know what theyre doing. It's not the pilates crowd.
- I've been there twice, once to visit and once to lift. Both times I wouldn't have needed to wait for a squat rack or bench to free up. Not crowded.
- It's warm in the gym and humid. I hate cold gyms that make me brittle between sets. This gym is perfect. I stay warmed up and limber.
- They have a standing calf raise machine. It's no longer a pain in the ass loading up the hack squat. I just move the pin into a heavier weight and I'm done. It makes drop sets very easy too!
- Two squat racks and two bench presses. Also two smith machines which will hopefully keep some people away from the racks and benches if needed.
- Top room is cardio and stretching plus some machines, bottom room is mostly weights and a few machines. I like being away from all the cardio and machine people.

CONS:
- One of the squat racks has non-adjustable catches that are too high. I can't squat ATG there. I could move further back but there's lumps on the floor there. Thankfully theres another power cage and nobody seems to use it. So I can only squat at one spot. At least when I come to lift I can start with benching instead of squatting if it's taken.
- The power cage where I squat at is not stable. The whole thing moves when i rack 3 plates or more.
- I don't like the floors. It's not flat at the squat racks either.
- There's almost no room to deadlift. And the spot where I can deadlift is a pain in the ass to deadlift because the floor is slightlyyy lumpy and I don't have much room.
- I hate the plates. They are round, but they wobble a lot.
- The lighting isn't very flattering when checking yourself out in the mirrors

Overall I'm happy I found this gym. Can't wait to stay consistent and make gains again!

Dreyth · « **Reply #502 on:** October 02, 2015, 09:45:43 am »

Week 79

Quote

Thursday - 10/01/15

-= Workout Log =-

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Stopped at 24 total reps. Pecs felt like they were going to rip since I'm still sore from last workout.
135 x 5
185 x 3
225 x 1
205 x 6
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

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

Deadlift
225 x 3 >> 75sec rests.
275 x 1 >> Slowly improving. Will be back to 375x5 (regular, non-clustered set) in 5 sessions probably.
335 x 1
375 x 2
375 x 1
375 x 1

Back Extensions
45 x 15 >> 60sec rest.
45 x 10
45 x 8

Standing Calf Raise Machine
215 x 5 >> 60sec rests.
270 x 15 >> Final set was a drop set. Feels good!
270 x 15 >> I think that drop sets on calf raises will go a long way into making mine stronger.
270 x 15
240 x 5
210 x 5
180 x 5
150 x 5

This workout felt awesome. Woohoo. Will probably hit 205x8 on the bench next workout. Squat 315x6 for sure.

It's October 1st. From now until January 24th I want to beat my previous PR's that I had last January. My squat was 365x3 and 405x1 at that time. I've done 375x3 on a different occasion though. Deadlift better be 385x5 or better. I want to bench 215x10 by then too.

Dreyth · « **Reply #503 on:** October 05, 2015, 01:22:11 pm »

Week 79

Quote

Friday - 10/02/15

-= Workout Log =-

Pull Ups
BW x 5 >> 60sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 4
+25lbs x 3
+25lbs x 3

Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> Last two sets had more external rotation.
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

Cable Rows
140 x 5 >> 60sec rests.
180 x 10
180 x 6
180 x 5
160 x 8
140 x 10

Ab Pulldowns
95 x 5 >> 60sec rests.
105 x 15
105 x 12
105 x 10

Incline DB W Flyes
15's x 15 >> 60sec rests.
15's x 10
15's x 8

Cable Pulldowns
180 x 8 >> 60sec rests.
160 x 6
140 x 12

Dreyth · « **Reply #504 on:** October 06, 2015, 09:43:41 am »

Week 80

Quote

Monday - 10/05/15

-= Workout Log =-

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

Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
205 x 7
205 x 5
205 x 3
205 x 3
205 x 1
205 x 1
205 x 3
205 x 2
205 x 2

Deadlift
225 x 3
275 x 1
335 x 1
375 x 1

Just too lazy to finish and it was getting late. At least I improved on my squats and bench. Should be back to 365x3 in a few weeks, which is great. 360x3 put me at a tested 405 max back then, so I can definitely claim a 405 squat with 365x3.

Dreyth · « **Reply #505 on:** October 07, 2015, 09:48:52 am »

Week 80

Quote

Tuesday - 10/06/15

-= Workout Log =-

Cable Rows
140 x 5 >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 6
160 x 10
140 x 10

Lateral Raises
30's x 3 >> 60sec rests.
35's x 2 >> Last two sets had more external rotation.
40's x 1
35's x 11
35's x 8
35's x 6
30's x 8
30's x 6

Pull Ups
BW x 5 >> 60sec rests.
BW x 10
BW x 5
BW x 5
BW x 4
BW x 4

Ab Pulldowns
95 x 5 >> 60sec rests.
105 x 15
105 x 12
105 x 10

Face Pulls
40 x 12 >> 60sec rests.
40 x 12
40 x 12

Bilateral Cable Pulldowns
180 x 8 >> 60sec rests.
160 x 8
140 x 10

This felt awesome. I wanted to do even more. Some rear delt flyes maybe. Doing more volume with short rests allows me to workout for longer. Well this workout didn't take too long anyway, since the rest periods were short.

Been hitting my external rotators/rear delts pretty good lately. I already see their size increased. Of course it's just a sarcoplasmic fluid response from working out, but hey it gives me motivation!

Dreyth · « **Reply #506 on:** October 07, 2015, 11:55:14 pm »

Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.

I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:

January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs

I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.

adarqui · « **Reply #507 on:** October 08, 2015, 02:37:04 pm »

Quote from: Dreyth on October 07, 2015, 11:55:14 pm

Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.

I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:

January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs

I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.

nice!

january 2017, 405x3 @ 195?

Dreyth · « **Reply #508 on:** October 08, 2015, 07:44:19 pm »

Quote from: adarqui on October 08, 2015, 02:37:04 pm

Quote from: Dreyth on October 07, 2015, 11:55:14 pm
Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.

I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:

January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs

I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.

nice!

january 2017, 405x3 @ 195?

Yep! I feel I may hit it earlier than that, but I can always re-adjust my goals.

Dreyth · « **Reply #509 on:** October 09, 2015, 12:09:32 am »

Week 80

Quote

Thursday - 10/08/15

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 2
315 x 6
315 x 4
315 x 2

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> 30 total reps woohoo.
135 x 5 >> Hope to get 8, 6, 5 next time.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 2

Deadlift
225 x 3 >> 60sec rests.
275 x 1 >> Failed 2nd rep on 1st rep. Failed next set.
335 x 1
375 x 1
370 x 0

Incline DB Bench Press
70's x 8 >> 60sec rests.
70's x 4

Back Extensions
45 x 15 >> 60sec rests.
45 x 15 >> I just realized I never really went close to failure on these in my life.
45 x 10 >> I always stopped what felt like 2-3 reps short, but is really 5-7 reps short of failure!

Standing Calf Raise Machine
225 x 5
285 x 15 PR
285 x 12 PR
285 x 10 PR
245 x 5 PR
215 x 5 PR
185 x 5 PR
155 x 5 PR

Wtf happened to my deadlift? I think I need more sleep. Also I need to go HARD on back extensions. I've been skimping on protein too.

I think I'll lower to 335 next workout and work up from there each session.

Adarq.org

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Author Topic: Dreyth's New Journal (Read 538826 times)

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