Author Topic: Dreyth's New Journal (Read 538778 times)

Dreyth · « **Reply #211 on:** December 17, 2014, 09:33:19 am »

Week 38

Quote

Tuesday - 12/16/14
196.5lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Oh boy this was tough. Really hope I hit 3x6 next workout but it may be a stretch.
185 x 5
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6 PR
330 x 4 PR

Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> 15 reps put my calves on fireeeeeeeeee.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12 PR
+270lbs x 12 PR
+270lbs x 8 PR

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> No spotter, didn't want to risk a 3rd rep on that last set of 235.
135 x 5 >> Still technically a PR though heheh.
155 x 3
195 x 1
235 x 3
235 x 3
235 x 3
235 x 2 PR
200 x 9

Incline DB Bench Press
65's x 6
65's x 5

I left the workout feeling very refreshed. I may permanantly move lateral raises to my back day. My shoulders feel awesome doing them on that day (maybe because I hit rear delts too on that day) and it also allows my squat workouts to not destroy me. I feel like my cortisol levels really rise when I do those lateral raises at the end (I get irritable, I can't even bother to listen to music so I stop it on my phone, and I don't feel like finishing the workout which is probably the biggest one).

Pissed I'm not under 195lbs yet. Been under 196 all of last week pretty much. Ate a ton of food yesterday though so I probably just gained water weight for today. But I do remember that in the past I while cutting I would stay the same weight for a long ass time and then drop 3lbs out of nowhere and maintain that 3lb loss. It's strange. So I'll be patient.

Dreyth · « **Reply #212 on:** December 17, 2014, 09:36:55 am »

My 365x1 top warm up set from last workout:

<a href="http://www.youtube.com/watch?v=wV3BQ4oLwrE" target="_blank">http://www.youtube.com/watch?v=wV3BQ4oLwrE</a>

Dreyth · « **Reply #213 on:** December 19, 2014, 09:41:01 am »

Week 38

Quote

Thursday - 12/18/14
196.0lbs | 15.3% bf | 61.5% H2O

-= Workout Log =-

Deadlift
155 x 5 >> Was feelin it and went for a 425lb deadlift.
205 x 5 >> Was not as hyped up for the 385 since I was happy about the 425, so I only got 5 reps not 6.
245 x 3 >> Still a PR though!
245 x 1
295 x 1
335 x 1
385 x 1
425 x 1 PR
385 x 5 PR

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 PR
+50lbs x 4 PR
BW x 7
BW x 4
BW x 7

Seated Cable Rows
140 x 5 >> 60sec rests.
175 x 12 >> I was like wtf? 7 reps on second set? Why am I getting so weak?
175 x 7 >> Wasn't until about 5 seconds ago while writing this log that I realized I was supposed to do sets of 165lbs.
160 x 12

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

Standing Cable Crunches
70 x 15 >> 60sec rests.
70 x 15 >> Wanted to try these out. Not sure how I feel yet. Need more weight but it's hard to stay balanced with more weight.
70 x 15

Deadlift 425x1

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

Exact frame in which the plates come off the ground:

LBSS · « **Reply #214 on:** December 19, 2014, 10:32:20 am »

super solid, good job.

Dreyth · « **Reply #215 on:** December 19, 2014, 11:03:53 am »

Quote from: LBSS on December 19, 2014, 10:32:20 am

super solid, good job.

Thanks. For some reason I feel it in my quads a ton, and not so much in my glutes and hamstrings. Any idea why this could be?

Not VMOs, but the center of the quads. Right in the middle of the hip flexors and knees.

Raptor · « **Reply #216 on:** December 19, 2014, 11:54:08 am »

You're becoming quite a badass lately.

Dreyth · « **Reply #217 on:** December 19, 2014, 12:42:40 pm »

Kingfish · « **Reply #218 on:** December 20, 2014, 06:14:21 am »

Quote from: Dreyth on December 17, 2014, 09:36:55 am

you might do a homer simpson if u fail and throw the bar forward.. bar hits the extended pins and bounces back at you..

good form. good weight. get those support bars out next time. fail safely.

Dreyth · « **Reply #219 on:** December 20, 2014, 03:33:09 pm »

^^ I'd rather drop the bar off behind me tbh

but the main reason I step so far back is because the damn gym floor isn't straight! where I'm standing its nice and level

Dreyth · « **Reply #220 on:** December 22, 2014, 12:38:50 am »

Week 38

Quote

Saturday - 12/20/14
195.2lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat (de-load)
135 x 8 >> 2min rests.
135 x 5 >> This felt super heavy. Was thinking of powering through, probably getting 6,6,4 again... maybe.... maybe not, it was tough, i wasn't feeling it at all
185 x 5 >> But my right rear delt cramped on the 4th rep so I racked the bar and decided to back off of legs today.
185 x 3 >> But still. The squats have finally caught up to me. Or so it seems?
225 x 3 >> I rememeber a while back I thought I was going to stall at like 305x6 but still plowed through and here I am.
275 x 2
315 x 1
365 x 1
330 x 4
330 x 3
330 x 2

Hack Squat Machine Calf Raises (de-load)
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Loaded up 245 thinking it was 235. Was so pissed to only get 1 rep, thinking I'm starting to REGRESS AGAIN.
135 x 5 >> After two singles, realized it was 245. Whew. I've had a bad history of REGRESS in my weightlifting.
155 x 3 >> Did a third single anyway. Felt good. Form was solid. Will go back to four triples of 235 and a back up set next week.
195 x 1
225 x 1
245 x 1
245 x 1
245 x 1
235 x 3
200 x 9

Incline DB Bench Press
65's x 8 >> 60sec rests.
65's x 5

Hopefully this mini de-load will help me crush 330 for 3x6 soon. Next week is christmas as well, so I may have to restructure some workouts. It'll throw me off, so I'll probably turn it into a de-load. It's been a while since I de-loaded anyway.

Dreyth · « **Reply #221 on:** December 22, 2014, 12:46:25 am »

Week 38

Quote

Sunday - 12/21/14
193.6lbs | 14.8% bf | 63.0% H2O

-= Workout Log =-

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

Seated Cable Rows
175 x 12 >> 90sec rests.
175 x 8 >> Fuck. These went down.

Pull ups (de-load)
BW x 5 >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10

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 11 PR
30's x 7

Hanging Leg Raise Plus
10 >> 60sec rests.
10 >> This "Plus" version I'm doing just means I'm going way up and inverting myself a bit.
6 >> Hits the actual rectus abdominis a ton and not just the hip flexors.

My weight is under 194lbs now. Also my bf is under 15%. Weird how my water weight is now apparently 63% of my weight. Never been that high before.

My strength took a little dip. It may be just because of less glycogen in my system. Whatever it is, if it becomes a trend, I have to stop cutting.
We'll see how it plays out over next week (probably some de-load days in there as well).

From my years of weightlifting experience, I know what de-loads DON'T work for me, and I know which kinds kinda do work. If I lower the weight, it sucks. If I skip a day or two completely, it fucking sucks. I lose strength doing that (exception, I lift 4x a week so two days in a row, if I skip that second day where I'm not doing a major life like bench/squat/deadlift then my strength goes up a bit from the recovery). what also works for me is just shifting all my workouts back by a day. So i'm not skipping a day completely, but pausing my lifting for an extra day. Those seem to work best. What seems to work only okay is when I keep the same weight but just lower either the reps or sets.

Dreyth · « **Reply #222 on:** December 24, 2014, 09:44:07 am »

Week 39

Quote

Tuesday - 12/23/14
196.0lbs | 15.4% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Third set was extremely difficult. The normal me would have racked it after 4 and saved it for the next workout.
185 x 5 >> I was determined to hit this so I can move up to a more even 335lbs next workout!
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6
330 x 6 PR

Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> Went down a bit but form is getting stricter so that's fine.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 8
+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
235 x 3
235 x 3
235 x 3
235 x 3 PR
200 x 10 PR

Incline DB Bench Press
65's x 6 >> 60sec rests.
65's x 5

Weight was high today due to eating a crapton of carbs and sodium the previous day. It'll drop again to ~194 by next workout I'm sure.

Also, I think it's time my linear progressions on the squat comes to an end. I'll attempt 3x6 with 335lbs next workout and see how many I get. I've been moving up 5lbs every 3 workouts lately and I squat twice a week. So that's pretty fast. I usually get 6,5,3 then 6,6,4 then 6,6,6. I should change the scheme up and aim for a 5lb PR on 3x6 every 3 weeks maybe. Still squatting 2x per week (mostly):

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)

Of course a PR in either workout of each wave is fine. A little variety will be helpful because if I don't PR in one thing, maybe I'll still PR in another and that will keep me motivated.
A little mini de-load before the PR attempt is a nice refresher. I added a middle light day of squatting in that third wave because I know how my body reacts to TOO much of a deload. Well, every week I'll be attempting a PR actually, but I care more about the 3x6 PR.

Dreyth · « **Reply #223 on:** December 26, 2014, 09:13:33 pm »

Week 39

Quote

Friday - 12/26/14

-= Workout Log =-

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 4
BW x 8 PR
BW x 5 PR
BW x 8 PR

Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> Funny I'm stalling on 3x12 but not 2x12 on the other day of the week where I use heavier weight too.
165 x 12
165 x 8

Gym was closed yesterday, so I had to workout today. Didn't deadlift or do abs because I have to squat tomorrow.
Didn't do shoulders because I have to bench tomorrow.

In the end, this acts like a nice little de-load.

Forgot to weigh myself this morning, but I was 193 at the gym!

Dreyth · « **Reply #224 on:** December 28, 2014, 12:10:34 am »

Week 39

Quote

Saturday - 12/27/14
195.2lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Added a set of 135x8 since I was so stiff. Made a HUGE difference.
185 x 5 >> Stopped at two sets. Time to change up my routine.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
335 x 6 PR
335 x 3 PR

Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> Form is stricter yet again. This was tough.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 8

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> This was extremely difficult. I don't know what's going on. My bench has been stalling for over 4 months now.
135 x 5 >> Clearly this isn't working, even after de-loading my bench.
155 x 3 >> Switching to a high-rep routine starting next week.
195 x 1
225 x 1
235 x 3
235 x 3

Incline DB Bench Press
65's x 12 >> 60sec rests.
65's x 6

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