• Sign Up Sheet
  • Help

    • Forum
      • FAQ
      • Calendar
      • Forum Actions
        • Mark Forums Read
    • Something more specific?
    • Home
    • Sections
    • Training
    • Your "Journey"
    • Training log because I can't remember what I did.

    1. If this is your first visit, be sure to check out the FAQ by clicking the link above. You may have to register before you can post: click the register link above to proceed. To start viewing messages, select the forum that you want to visit from the selection below.
    Page 1 of 77 1231151 ... Next LastLast
    Results 1 to 20 of 1538

    Thread: Training log because I can't remember what I did.

    • Thread Tools
      • Show Printable Version
      • Subscribe to this Thread…
    • Display
      • Switch to Hybrid Mode
      • Switch to Threaded Mode
    1. 02-03-12, 2:22 am #1
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740

      Training log because I can't remember what I did.

      As the name implies, after a couple weeks I can't remember exactly what I've done, so it makes it more difficult to spot trends in my training. So I'm going to see how long I remember to update this.

      Right now I am weight training 4 days a week on a hybrid 5-3-1 program. Basically two days are that and then the other two are speed work. For this 3 week block, I am doing close-grip incline press and SSB squats. I hate that bar so much.

      Tonight was Close-grip inclines

      I wave my arms around in circles like a retard for a while to start my warm-up.

      bar x 10
      95 x 10
      135 x 10
      185 x 10
      225 x 6?
      275 x 5
      315 x 3
      350 x 3 x 3

      Flat dumbell press with parallel grip
      80 lb x 30
      I don't like high reps. Then I did a few sets of standing alternating KB shoulder press with a 20 kg kettlebell. I don't know how many. I just know I did more than a few. I'm a powerlifter. I don't count above 3 very well.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    2. 02-05-12, 10:46 pm #2
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Squatting tonight. I used the SSB again and worked up to some triples. Then I threw on some chain weight for more amusement. I've started riding an exercise bike for five minutes to kick off my warm-up. I'm not sure how I feel about it yet other than it can't really hurt. After that my usual warm-up routine has been to alternate 3 sets of 8 on the GHR with squats in circuit fashion.

      Leg curls- half stack x 12

      GHR- bodyweight 3 x 8

      SSB squats

      Bar x 10
      160 x 10
      210 x 8
      250 x 6
      300 x 5
      340 x 3
      390 x 3
      430 x 3 x 3
      430 + 45 chain x 1
      430 + 90 chain x 1
      430 + 120 chain x 1

      Doesn't really look like a lot but my hips are going to hurt. I curse the inventor of that bar. I have some video, but I still have yet to take the time to learn how to fully utilize Youtube.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    3. 02-06-12, 12:16 am #3
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Good news everyone! I went and made a video. I'm almost sure there is a shorter way to do what I did, but that will be for later.

      Here are the squats.

      http://www.youtube.com/watch?v=5DOeykInKdk

      The pockets and the stripes on these shorts always make my depth look high as hell. Good thing I will never compete in them.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    4. 02-07-12, 1:40 am #4
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Speed bench tonight. Light weight with fast movement and fast pace. On my work sets I try to keep around a minute between sets. I will do three sets of three with three different grips: narrow, competition and illegal wide.
      Warm-up - waving my arms in circles

      Bar x 12
      95 x 12
      135 x 10
      add doubled mini band
      135 x 10
      185 x 3
      narrow grip
      205 x 3 x 3
      competition grip
      205 x 3 x 3
      illegal wide grip
      205 x 3 x 3
      dumbell press with parallel grip
      65 x 35

      video- http://www.youtube.com/watch?v=muJ9pM7PfoE

      pull -ups
      bodyweight x 3 x 5 different grips

      The dumbell presses were pretty easy tonight so I just kinda quit at 35 reps. I used to be better at pull-ups, but ever since I tore my teres major a few years back, I just haven't been able to get back to that. Oh well. All in all it's pretty easy work, just work that needs to be done.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    5. 02-08-12, 11:19 pm #5
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Speed pulls tonight. The last few weeks I have been pulling off of a 2.5" deficit because clearly I don't like myself. I pull against doubled light bands which make for about 200 lbs tension at the top when I'm not on a block. So a little bit more for these. I also do these in my basement and I don't have a deadlift bar or even a power bar. So I pull with my 32mm squat bar. So it's a fatter bar that has little flex to it. To top off the abuse, I pull these with a double overhand grip because I can get away with it at lighter weights. Like the other speed work, once I got into my work sets I kept the rest period down to about a minute.

      I decided to warm-up with front squats tonight because it seemed like the thing to do at the time. My knees disagreed, but I try not to let them push me around.

      Front squats
      bar x 10
      135 x 10 x 2 sets

      Deadlift all from 2.5" deficit
      135 x 10
      250 x 10
      340 x 5
      add light bands
      340 x 1 x 3 sets
      390 x 1 x 5 sets*

      video - http://www.youtube.com/watch?v=turAEm1Jeic

      Reverse hypers
      bodyweight x 10 x 3 sets

      *I didn't get the last set recorded due to my failure to push a big red button properly. I did plan on doing one more set, but a callus gave way and I decided to quit there. Things felt kinda heavy but they were moving fast enough anyway.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    6. 02-08-12, 11:35 pm #6
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Also it seems my weight has been moving up lately. I've gained about 2 lbs a week for the last month and am now up 10 lbs. I'm not really sure how I feel about that, but my waist measurement hasn't really changed, so I'm going to call it a win. It just means that now I will have to cut if I want to get to the 308 class. On that note, I really want to pick out a competition but I really think I just need to spend more time getting strong again.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    7. 02-09-12, 10:28 pm #7
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      More benching tonight.Tonight was time for heavy close-grip singles on the incline. Not to bad of a night. Nothing really felt heavy until I got to the last one. That one moved kinda slow. I suppose now I'll go back to flat bench for another round. I will say that the upside to using the SSB for a few weeks has been that my shoulder feels fine.

      Warm-up
      stationary bike - 5 min
      waved arms in cirlces
      dumbell side laterals -15 lb x 15 reps

      Incline bench
      bar x 15
      135 x 10
      185 x 10
      225 x 5
      275 x 5
      315 x 3
      365 x 1
      375 x 1
      385 x 1

      Parallel grip dumbell press
      80 lb x 30

      Alternating Kettlebell overhead press
      24 kg x 10 x 4 sets

      Hanging leg raises x 10
      and 1 ab wheel roll out.

      I didn't get any video tonight because I forgot my camera at home.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    8. 02-13-12, 3:11 am #8
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Squat night. I worked up to some heavy for me singles with the SSB. I'm not a great squatter to begin with and this bar just kills me. I swear everything on it feels a hundred pounds heavier than it is.

      Warm up
      Stationary bike - 5 minutes
      GHR - bodyweight x 8 x 3 sets alternating with first three sets of squat. My usual m.o.

      SSB Squat

      bar x 10
      160 x 10
      210 x 5
      250 x 5
      300 x 5
      340 x 3
      390 x 3
      430 x 1
      480 x 1
      485 x 1
      490 x 1
      430 x 3
      340 x 5

      Video - http://www.youtube.com/watch?v=P0qVCWk7Svk

      Kettlebell Swings with 24 kg kb and alternating hands. That means the tossed it and caught it with the other hand for another swing. I don't know how many reps. I just immediate walked over to the kettlebells after my last set and started swinging til I got a wicked back pump. When I write things out it really seems like some of my training is a little "fly by the seat of my pants".

      I'm going back to the regular bar for the next 3 week wave and I have been trying to decide if I want to do free squats or foam box squats. I was leaning toward the latter simply because I suck at them. Largely the same reason I did the SSB squats this time around.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    9. 02-14-12, 12:06 am #9
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Speed bench. Same set up as last week. I decided to up the bar weight to 250 lbs. No good reason for the change and the bar speed was still good. I probably should have used wrist wraps since my left wrist was hurting before I even got started. Now it hurts more. I swear sometimes I need supervision.

      Warm-up
      waving my arms around in circles. One day I will fly!

      bench
      bar x 25
      95 x 10
      135 x 10
      185 x 10
      205 x 3
      250 x 3
      added doubled mini band
      250 x 3 x 3 sets with close grip
      250 x 3 x 3 sets with competition grip
      250 x 3 x 3 sets with illegal wide grip

      video - http://www.youtube.com/watch?v=AJ9EXQ63GKM

      Monster mini band pushdowns x 12 x 4 sets

      Light band pull aparts x 12 x 3 sets
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    10. 02-15-12, 9:08 pm #10
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      I did some squats tonight. I didn't feel like doing my usual speed pulls or squats. I want to give my hand a little bit to re-skin itself. I decided to just hit some lightweight volume and call it a day.

      Warm up
      Reverse hyper
      bodyweight x 10 x 2

      Foam box squat
      bar x 10
      135 x 10
      185 x 10
      250 x 10
      300 x 10 video - http://www.youtube.com/watch?v=yjdB67yVS-E

      That's it. I had a pretty good low back and leg pump going. The rest periods were short. I took enough time to change the weight in between the sets and take a drink. The squatting probably took about 15 minutes. Bench tomorrow!
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    11. 02-15-12, 9:15 pm #11
      Nix0r
      • Check Out Profile
      • View Forum Posts
      Nix0r ain't here.
      Watchman Nix0r's Avatar
      Member Since
      01.09
      Location
      Forest Park, IL
      Age
      37
      Posts
      6,378
      Damn is all I have to say.

      Where in Illinois are you from / do you train?
      ABC Chapter Chicago
      http://forum.animalpak.com/showthread.php?t=9531

      My Journey
      http://forum.animalpak.com/showthread.php?t=30188
      Reply With Quote Reply With Quote

    12. 02-15-12, 9:32 pm #12
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      I live in Canton, which is about a half hour west of Peoria. I train twice a week in the local high school gym and twice a week in my basement.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    13. 02-16-12, 10:03 pm #13
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      As promised, I benched tonight. Unfortunately things didn't go as well as I wanted. Just didn't feel very strong. I did reverse light band flat bench and it was probably a little bit of a shock to my triceps after doing incline for 3 weeks and not really getting as heavy as normal. We'll see how next week goes.

      Warm up.
      rode the stationary bike for a few minutes
      Spent so much time setting up my bench that I forgot my shoulder circles...

      Flat bench
      bar x 15
      95 x 12
      135 x 10
      185 x 10
      225 x 5
      275 x 5
      315 x 5
      365 x 1
      added reverse light band*
      405 x 1
      455 x 5
      445 x 5 x 2 sets

      Video - http://www.youtube.com/watch?v=OkhN-HQE-ok

      Low pulley rows
      185 x 10
      225 x 10 x 2

      That's all I had time for. Some numb-nuts took my chains apart so I spent way too much time trying to find the cable clamps. I gathered all the chains up and took them home. I swear these kids could fuck up anything.

      *With the way I got the bands set up, I didn't get a lot of tension out of them. At least not what I was expecting. I intended doing all three sets at 455, but the last rep was a bit of a grinder, so I didn't think I could complete the other two sets at that weight. I also did not get video of the 455 because I forgot about the camera til I was half way through. That's right. I was pressing the second rep and it occurred to me that I didn't set up the camera.

      By the time I was doing the pulley rows i was pretty much gassed. Probably should tell me something about feeling weak the rest of the work out. I hope I'm not getting sick or something.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    14. 02-19-12, 8:18 pm #14
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Squat day again. I felt a bit tired going into this one. Due to schedule conflicts I had to go in a few hours early. Took a little bit to get going, but once I did everything went fine. I decided that this 3-week wave was going to be foam topped box squats with a regular bar. Basically what I did this past Wednesday except more sets, less reps per set and heavier weight. The weight moved well and I probable undershot what I should have done, but I haven't done anything heavy off a box in quite a while, so this was my best guess.

      Warm-up
      Stationary bike - 5 minutes
      leg curl x 10 x 3 for half stack
      leg extension x 10 x 3 half stack
      GHR x 8 x 3 bodyweight

      squat
      bar x 10
      135 x 10
      225 x 10
      add box
      315 x 5
      365 x 5
      405 x 5
      455 x 5 x 3 sets

      video - http://www.youtube.com/watch?v=yjPaFqH22Uw

      Leg curl x 10 x 3
      leg extension x 10 x 3
      seated calf raise x 10 x 3
      kettlebell swings x ? x 3

      The warm up after the bike was done in a circuit fashion with the squats in my usual warm up scheme. The stuff after the squats were also done in a big circuit. For the kettlebell swings I have no idea how many I do each time. I use the 24 kg bell (the heaviest) and swing alternating arms until I feel I am winded enough and then I start the circuit over.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    15. 02-22-12, 8:56 pm #15
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      I did some deadlifting today. I decided I wanted to do some higher rep work, more or less for conditioning purposes than anything. Clear proof that I need supervision. Like usual I did my pulling with my squat bar and I did it off my 2.5 inch block because I needed a deficit to make my range of motion a full 12 yards. Whatever. I only had about 3 heart attacks during this workout.

      Warm up
      reverse hyper - bodyweight 3 x 10
      Between these sets I walked up and down the stairs because I was doing other things too.

      Deadlift 2.5" deficit
      135 x 10
      250 x 10
      340 x 10
      390 x 10
      450 x 9

      video - https://www.youtube.com/watch?v=uSMyBdbFays

      Why only 9 on the last set? Because I can't count. That simple. You can see my hesitation at the end on the video. I had no idea how many I had done. Doesn't really matter. My back was plenty upset about pulling reps over 3. I suppose it was good for me even though when I was done I thought I might fall asleep. That's it. Bench tomorrow.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    16. 02-24-12, 1:12 am #16
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Benched with reverse light bands again. Still not feeling really strong on bench lately. My left triceps/elbow area still feels odd. I hope that works out.

      Warm-up
      Rode stationary bike - 5 min
      waved arms in circles

      bench
      bar x 15
      135 x 10
      185 x 10
      225 x 5
      275 x 5
      315 x 5
      365 x 1
      add reverse light band
      405 x 1
      475 x 3
      465 x 3 x 2 sets
      405 x 8

      Low cable rows
      stack x 10 x 3 sets
      side laterals
      30 lb x 8 x 3

      I had to lower my intended working weight again so that I could get all the sets in successfully. Hopefully next week will go better. I intend on doing the singles with about 500. I'm not sure what I'm going to do on Monday since I don't want to do speed bench with my elbow feeling like this.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    17. 02-26-12, 10:41 pm #17
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Box squats again tonight. This time it was for triples. Due to unfortunate timing, I had finished dinner about a half hour before I got started. So I was kinda moving slow, especially in the beginning. The work sets moved pretty well and like last week, I could have done some more weight.

      Warm-up
      Stationary bike - 5 min
      shoulder cirlces

      Leg curl x 12
      Leg extension x 12

      GHR x 8 x 3

      Squat
      bar x 10
      135 x 10
      225 x 10
      add box
      315 x 5
      405 x 5
      add belt
      455 x 3
      500 x 3 x 3
      remove box
      315 x 10

      video - http://www.youtube.com/watch?v=KfNiDl68DJg

      sumo deadlift
      275 x 3

      ab wheel roll-out x 1

      That's it. It all took to long because I felt like napping in between sets. I did the deadlifts because the bar was already there, so I pulled a couple. I still seem to be gaining weight. I weighed a couple days ago and was 319. My waist measurement is staying the same, so I guess I'm adding some muscle somewhere.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    18. 02-29-12, 8:16 pm #18
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      I decided to do some more repetition oriented work tonight again instead of speed. I decided to squat. Pretty simple idea; just get more volume in. I didn't do anything on Monday because my elbow is still not right, so I've just been icing it and rolling the triceps.

      Warm-up
      Reverse hyper
      bodyweight x 10 x 3

      Squat
      bar x 10
      135 x 10
      250 x 5
      300 x 5
      360 x 5
      410 x 10

      video - http://www.youtube.com/watch?v=1MxzC5WNbZw

      That's it. Everything from set up, warm up to take down took a little less than an hour. I'm going to bench tomorrow, but after that I'm going to go to my brother's out in Pennsylvania for a little visit. So I'm probably not going lift while I'm there. That's ok, because I'm probably going to be sleeping on a couch and I'll be feeling awful anyway.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    19. 03-01-12, 10:52 pm #19
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Benched tonight. Triceps still hurts and I'm icing it now. The work sets went about as planned. Actually, they were better than I thought they were going to be. For some reason by the time I got up to 315 I was shaking pretty bad. Don't know why but it went away with 455. Out of curiosity, I decided to test out the tension on the reverse bands. They were about 50 lbs at the chest and almost let go at the top.

      Warm-up
      stationary bike - 5 min
      shoulder circles

      bench
      bar x 10
      135 x 10
      185 x 10
      225 x 10
      275 x 5
      315 x 5
      365 x 3
      add reverse band
      405 x 3
      455 x 1
      500 x 1 x 3 sets
      405 x 8

      video - http://www.youtube.com/watch?v=n1vAgf_MPqk

      That's all I had time for. I spent way too much time talking and screwing around during my earlier sets that I was out of time. My arm was hurting anyway, so I said screw it. Now it's time for vacation, sort of. I am not looking forward to the long-ass drive.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    20. 03-16-12, 2:00 am #20
      BigChrisF
      • Check Out Profile
      • View Forum Posts
      BigChrisF ain't here.
      FORVM Animal of the Month Nov. BigChrisF's Avatar
      Member Since
      04.09
      Location
      Illinois
      Age
      42
      Posts
      2,740
      Alrighty, I'm back. I drove back from Easton yesterday. Fourteen hours of glory. I got pulled over in Ohio because I was in Ohio and I'm not from Ohio. I'm not a fan of that state. Seems I get pulled over every time I drive through there. Anyway, it's bench night, so I benched. I didn't have any idea what I was going to do for this microcycle until I got there. I opted for flat bench with 1 second pauses. I did better than I thought I was going to do, so I undershot the weight a little bit. I really didn't know what to expect from the time off and the drive.

      Warm-up
      stationary bike - 5 min
      shoulder circles

      bar x 15
      135 x 10
      225 x 10
      add pause
      315 x 5
      365 x 5 x 2 sets
      375 x 5
      back to touch and go
      315 x 15

      video - http://www.youtube.com/watch?v=pXZMZUhQ5vI

      barbell row
      135 x 10 x 3 sets

      I didn't get the first set on video. I did some reps on the last set because I felt like it. I originally intended to do 10, but I just kept going. If I had planned ahead I would have had a spotter, because my current 315 rep PR is 17 and I pretty sure I had around 19 or 20 in me. I did the barbell rows and I didn't do them heavy because I wanted to do something and only had a few minutes left and it was sitting there.
      Holy shit...14.5 months and it's here...

      Training log - http://forum.animalpak.com/showthrea...ber-what-I-did

      Youtube - www.youtube.com/user/quetzocotal36
      Reply With Quote Reply With Quote

    Page 1 of 77 1231151 ... Next LastLast
    Quick Navigation Your "Journey" Top
    • Forvm Features
    • My Settings
    • PMs
    • Subscriptions
    • Who's In Da House
    • Lookin' For Something?
    • the F O R V M home
    • the F O R V M
    • Training
      1. Your "Journey"
        1. Your Contest "Journey"
      2. Training 101
      3. "Hell Raiser Training" (HRT)
      4. Powerlifting
        1. Powerlifting Videos
    • Diet
      1. Recipes, Meals & More
      2. Diet 101
    • Livin'
      1. The Animal Barbell Club
        1. The Basics
          1. ABC Flyers
        2. The Gallery
        3. The Updates
      2. The Thoughts
      3. The Olympia 2008-2011
        1. The Olympia '11
        2. The Olympia '10
        3. The Olympia '09
    • Packs
      1. Animal Products 101
      2. Reviews & Alpha Testing
        1. Alpha Testing Program: Agent O, Round 1
          1. What is Agent O? Discussions.
        2. Alpha Testing Program: Agent O, Round 2
        3. Alpha Testing Program: New Animal Rage Prototypes
        4. Animal Cuts: Alpha Testing Program (ATP)
        5. The House's "Mass Stack": The Complete Reviews & Logs
        6. Animal PM: Alpha Testing Program (ATP)
        7. Animal Test: Alpha Testing Program (ATP)
        8. Alpha Testing "Project Stak"
        9. Animal Rage XL Logs
        10. Alpha Testing Program (ATP): Project A
      3. Supplements 101
    • "Ask The Animals"
      1. The "U" In Universal
      2. Boss of Bosses III
    • The CAGE 2017
      1. The CAGE 2007-2016
        1. The Cage 2007-2015
          1. The Cage '15
          2. The Cage '14
            1. The CAGE Events 2014
            2. The CAGE Gear 2014
            3. The CAGE Promos 2014
          3. The Cage '13
            1. The Cage Events 2013
            2. The Cage Gear 2013
          4. The Cage '12
          5. The Cage '10
            1. 2010 The Cage News & Promos
          6. The Cage '11
          7. The Cage '09
          8. The Cage '08
          9. The Cage '07
    « Thread Before | Thread After »

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •  
    • BB code is On
    • Emoticons are On
    • [IMG] code is On
    • [VIDEO] code is On
    • HTML code is Off

    Forum Rules

    • Animalpak.com
    • Archive
    • Top
    The wall clock reads 7:16 am... Time's a wastin'.
    Copyright 2003-2012
    Copyright © Universal Nutrition