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SyntheticKiller · Posted: Mon Nov 02, 2009 1:23 pm Post subject:

Week 1: Day 1 Upper Body

Body weight: 183.3 lbs

CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
90x4 (198 lbs)
105x3x2 (231 lbs)
112.5x3x5 (248 lbs)

DB Press: Fat Gripz
75's x15,15,14.5

DB Rows:
75's x10
75's x5 (right hand), x0 (left hand) w/ fat gripz
120's x15 (right hand), x11 (left hand)

Curls: curl bar
20x10
40x10
60x10
80x10
60x10
40x10
20x10

Good solid workout. CG bench was easy. Almost hit the last rep on the last set of DB presses, just couldn't lock out. Rows were done after a long break, so I was not warmed up, which is why I probably failed on the left hand. Curls were solid. Good pump.

Song of the Day: No Excuses by Alice in Chains
_________________
PRs:
SQ:260kg (573 lbs) belt + briefs + wraps
B:142.5kg (315 lbs) RAW
DL:211kg (465 lbs) briefs + belt
Bodyweight: 190 lbs

SyntheticKiller · Posted: Wed Nov 04, 2009 1:10 pm Post subject:

Week 2: day 2

Body Weight: No idea!

Deadlift:
75x5 (165 lbs) add briefs
115x5 (253 lbs)
145x3 (319 lbs)
165x3 (363 lbs)
185x3 (407 lbs) add belt

Seated Military Press:
20x15 (44 lbs)
45x5 (99 lbs)
60x1 (132 lbs)
82.5x2x5 (181 lbs)

Farmers Walks:
175's x5 trips

Deads went well, although 407 was slightly hard. Military was more solid this week. Famers were great. It was very cold out (66F, BUT you could see your breath, very weird) and I got very very good speed with the weights, so I'll be going heavier next week. No other shoulder work. My shoulders feel beat up already.

Song of the Day: Swamp Song by Tool

Dan, I checked out the song. Its not my style oddly enough, at least to workout to. Most of the songs I list are just songs I heard during the day I liked or worked out to, although the majority are ones I just heard.
_________________
PRs:
SQ:260kg (573 lbs) belt + briefs + wraps
B:142.5kg (315 lbs) RAW
DL:211kg (465 lbs) briefs + belt
Bodyweight: 190 lbs

TKF_Dan · Posted: Wed Nov 04, 2009 11:14 pm Post subject:

SK you've got some great songs listed (I went back through some of your older posts). We've got pretty similar music tastes FWIW (especially that Cake song).

Often when I want to preview a new song I go to youtube and search for it. So here's another suggestion, Poison the Well - Sparks It Will Rain

A little less modern, more Disturbed-ish, Pantera-ish.

SyntheticKiller · Posted: Thu Nov 05, 2009 12:08 pm Post subject:

Extra Work:

Monday: rode bike for 50 minutes (forgot to log it)

Cardio:

Bike Ride:
30 minutes

Sled Push + Sprints:
3 trips, but higher intensity.

Ab Work:

Sit up/Crunches on Decline Bench:
10
medicine ball x10
40x10,x10,x10

Oblique Raises:
10
medicine ball x10
35x10
75x10
_________________
PRs:
SQ:260kg (573 lbs) belt + briefs + wraps
B:142.5kg (315 lbs) RAW
DL:211kg (465 lbs) briefs + belt
Bodyweight: 190 lbs

SyntheticKiller · Posted: Sat Nov 07, 2009 8:19 am Post subject:

Week 2: Day 3

Body weight: ???

Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs) all paused from here on
92.5x4 (203 lbs)
107.5x3x2 (237 lbs)
130x1,2,1,1,1 (286 lbs)

Cambered Bar Box Squats: Wide stance, no belt
bar x5
185x3
255x3
285x3
330x3

DB Press:
110's x5

2 Mile walk w/ 10 lbs ankle weights

So this wasn't my best bench day. 130 kg just seemed heavy and only got the double once. I'll have to repeat this cycle, although that's no big deal. Squats went very well. DB press just felt off, so I quit there. The 2 mile walk really was great. Parts of my upper quads that I normally don't target were very sore. I'll try the doubles again next week.

Song of the Day: Gimme the Prize by Queen[/u]
_________________
PRs:
SQ:260kg (573 lbs) belt + briefs + wraps
B:142.5kg (315 lbs) RAW
DL:211kg (465 lbs) briefs + belt
Bodyweight: 190 lbs

SyntheticKiller · Posted: Mon Nov 16, 2009 9:31 am Post subject:

Didn't do much last week. Not worth logging. The hurricane that came near us made me feel awful due to the pressure drop.

Week 4: Day 1

Squat:
20x20 (44 lbs) add briefs
75x5 (165 lbs)
125x3 (275 lbs)
145x1 (319 lbs)
165x1 (363 lbs)
185x1 (407 lbs)
205x1 (451 lbs) add wraps & belt
225x1 (496 lbs) good depth
235x1 (518 lbs) only to parallel
240x1 (529 lbs) only to parallel

Not a good max attempt. Just felt off bring being up late 2 days in a row. 235kg shouldn't have been hard. I think I needed more of a warm up and a better breakfast. My briefs are also wearing out so I need a new suit. I'll see how next cycle goes and actually do week 3.
_________________
PRs:
SQ:260kg (573 lbs) belt + briefs + wraps
B:142.5kg (315 lbs) RAW
DL:211kg (465 lbs) briefs + belt
Bodyweight: 190 lbs

SyntheticKiller · Posted: Tue Nov 17, 2009 8:37 am Post subject:

Week 4: Day 2

Deadlift:
75x5 (165 lbs) add briefs
105x3 (231 lbs)
125x1 (275 lbs)
145x1 (319 lbs)
165x1 (363 lbs) add belt
185x1 (407 lbs)
205x1 (451 lbs) solid

Yesterday was an off day in general and this made up for it. A good pull considering I'm still not 100% and I'm lighter as well. Only 10 kg to a PR.
_________________
PRs:
SQ:260kg (573 lbs) belt + briefs + wraps
B:142.5kg (315 lbs) RAW
DL:211kg (465 lbs) briefs + belt
Bodyweight: 190 lbs