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Master Lifter
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snatchula
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Re:Lawl
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Tuesday, June 16, 2009 3:46 PM
( #31 )
Hey thanks for the feedback! You're right, I haven't gotten any gains in BP since cuttingthe carbs. It's a little frustrating, but I expected a lag in progress. Plus, with the back problems I have to be careful not to tense up my back too much, which can really kill the intensity. I never put much thought into what the limiting factor is in my bench. I suppose it could be tris. I'd be a little surprised, but it's worth paying attention to.
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snatchula
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Workout 06/19
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Tuesday, June 23, 2009 7:07 AM
( #32 )
Back feels pretty good, finally getting back into squats and deads. But now my arms are killing me, so I cut benchpress, side raise, and pullups and added deads.
Dead Lift
85 x10,10
Squat
80x5, 75x6
Leg Press
100x10, 110x12
Standing Calf Raise
80 x10,12
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snatchula
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Workout 06/22
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Tuesday, June 23, 2009 7:13 AM
( #33 )
Felt pretty good. A little weak. Easing back into it. No rush, taking it slow until I'm ready to bulk again.
(forgot side raises, WTF!)
Bench Press
67.5 x7,6
Pull Ups
BWx7 (cut 1 set, arm pain)
Squat
80 x6, 75 x7
SLDL
75 x10,11
Standing Calf Raise
80 x12,12
Crunches
7.5 x15, 12(+12bicycles)
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snatchula
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Workout 06/24
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Wednesday, June 24, 2009 3:09 PM
( #34 )
The back pain has returned. Maybe I wasn't ready yet. It wasn't too bad, just a little annoying. I might lay off deads and OHP for a bit longer; I'll see how it feels next week.
Standing Overhead Press
45x4, 40x6
Dead Lift
87.5 x7,8
Barbell Row
60 x7,8
EZBar Curl
32.5 x10,8
Skull Crushers
32.5 x6 (skipped 2nd set due to pain around elbow)
Crunches
7.5 x15, 15(+12 bicycles)
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snatchula
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Workout 06/26/09
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Friday, June 26, 2009 6:53 AM
( #35 )
Bench Press
70 x6,5
WGPU / CGPU
BW x8 / 9
Squats
80 x6,6
SLDL
80 x10,8
Standing Calf Raise
90 x10,10
Incline Crunches
7.5 x12,10
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snatchula
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Workout 06/30/09
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Tuesday, June 30, 2009 6:04 AM
( #36 )
First workout back on (moderate) carbs. Sleepy as hell, but I managed to set a new PR in BP right from the start. Plan on doing this workout 3x this week while I skip deadlift to make sure back heals up.
Bench Press
70 x8(PR),5
WGPU / CGPU
3kg x7 / 8
BB Row
65 x8,10
Squats
80 x7,7
SLDL
85 x8,10
Calf Raise
100 x12,12
Crunches (+bicycles)
7.5 x17, 15(+14)
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snatchula
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Workout 07/02/09 (Thursday)
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Thursday, July 02, 2009 6:35 AM
( #37 )
Wanted to do the same routine as last time, but the legs were a bit sore, shouldn't be surprised. I was exhausted today, but still performed ok. I'm finally bench pressing over my bodyweight for 5+ reps. Bench Press 72.5 x6,4 BB Row 65 x10,10 Squat 60 x5,10,7 EZ-bar Curl 35 x9,6 Dumbbell Side Raise 10x5, 8x10 Crunches(+bicycles)[+leg raises] 10 x13 , 12(+12)[+7] Pullups: Done earlier in the day during my lunch break. I didn't count. I think 5 sets of 5-10.
<message edited by snatchula on Thursday, July 02, 2009 6:38 AM>
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snatchula
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Workout 07/04/09 (Saturday)
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Saturday, July 04, 2009 12:44 AM
( #38 )
Ran out of time, skipped CR and abs. A bit hung over and the temp was about 95 degrees, so performance probably suffered a bit. I realized I'm not pushing squats as hard as I can, so I'm gonna work on that.
Bench Press
72.5 x6,4
WGPU / CGPU
3 x8,9
BB Row
70 x10,7
Squats
82.5 x7,6
SLDL
90 x6,7
Calf Raise
Crunches
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snatchula
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Workout 07/07/09 (Tues)
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Tuesday, July 07, 2009 3:40 PM
( #39 )
Back injury seems gone. Next week I'll switch IBP for standing OHP. I realized I wasn't pushing it in my deads, so I jumped up 7.5kg without any trouble. Still seems kinda low.
Incline Bench Press
50 x6,7
Deadlift
95 x5,5
EZ-Bar Curl
35 x9,7
Skull Crushers
30 x7,11
Lateral DB Raise
10 x8,6
Crunches(+bicycles)[+hanging leg raises]
10 x17, 12(+12)[+8]
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snatchula
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Workout 07/09/09 (Thurs)
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Wednesday, July 08, 2009 9:32 PM
( #40 )
a little earlier than i prefer. started around 8:30am.
Bench Press
72.5 x7,4
WGPU / CGPU
5 x7 / 7
BB Row
75 x7,8
Squats
85 x7,5
SLDL
95x5, 90x6
Crunches (+Bicycle) [+Leg Raise]
10 x 20(+14), 15[+8]
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snatchula
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441
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Workout 07/12/09 (Sun)
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Sunday, July 12, 2009 4:42 AM
( #41 )
Workout was a bit crap today. Every set was just a little worse than I was expecting.
Bench Press
72.5 x6,4
WGPU / CGPU
(first failed with only 3 reps at 8kg, so i dropped back down to 5.)
5x5 / 5x9
Squats
85 x7(8?), 5
SLDL (added a shrug at the top of the lift on most reps)
92.5 x7,5
Crunches (+Bicycles) [+Leg Raises]
10 x20(+12), 10[+8]
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snatchula
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notes
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Sunday, July 12, 2009 8:26 PM
( #42 )
I'm sore as hell today! I'm not sure if that's a good or bad thing, but at least yesterday's sub-par workout was intense enough to make me feel it.
Yesterday morning my measurements were a bit weird. Waist was substantially thinner. Weight was lower. But everything else (arms, chest, thighs) was higher. But in the mirror my BF% doesn't look any lower.
I haven't been too precise with what I eat lately, and maybe I haven't been eating enough. I'll regain control of my diet this week.
Also, soon I think I'm going start stronglifts 5x5. I meant to try it a while back, but I switched to a full-body thing after just a couple weeks of it.
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waynethepayne
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Re:notes
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Sunday, July 12, 2009 8:52 PM
( #43 )
5x5s seem to work well i went from 160 5x5 to 190 5x5 in bench in a few weeks or so
219 weight trying to lower 217 now. 2 months later. lol. 250 bench 305 squat 345 deadlift
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Daniel265
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Re:six pack or bust!
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Monday, July 13, 2009 11:35 AM
( #44 )
snatchula
I gave it some extra thought and decided I definitely want to put the overeating on hold and cut up a bit. Starting tomorrow I'll be tapering my carbs a little (for now) and increase the cardio. I've been looking into the anabolic diet a bit and plan on giving it a shot as soon as I feel sufficiently informed and prepared. If it goes well for the cut, I'll likely give it a shot for a bulk as well.
I figure I only need to lose about 6-7 pounds of bf to drop under 10%, so this shouldn't be too tough.
u said earlier that u experimented with CKD and did not like it, but in case u have not read about the anabolic diet u should know that the principles are pretty much exactly the same as a CKD
Current: 19, 5'11", 190@7% bench:305 squat:370(atg) deadlift:475 Goals: 4plate squat, 5plate dead "obsessed is a word the lazy use to describe the dedicated"
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snatchula
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Re:six pack or bust!
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Monday, July 13, 2009 3:42 PM
( #45 )
Daniel265
u said earlier that u experimented with CKD and did not like it, but in case u have not read about the anabolic diet u should know that the principles are pretty much exactly the same as a CKD
Indeed, the AD is a CKD. I think it would've worked fine if I'd stuck to it for a while, and even as it was I got some all right results. But I didn't really need to get down to crazy-low BF levels since I was always just gonna gain it all back on the next bulk anyway. The worst part was that my body really never got used to the lack of carbs. I was always so sluggish at work, and that's a problem when trying to keep up with elementary students. With a little more time, though, who knows?.. I may have learned to tweak it just right so I had more energy.
<message edited by snatchula on Tuesday, July 14, 2009 2:34 AM>
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snatchula
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Workout 07/14/09 (Tues)
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Tuesday, July 14, 2009 2:48 AM
( #46 )
Been making some changes to reduce time in the weightroom. Can't f*cking wait for autumn... lifting in a 95 degree oven is no fun. Now I'm around 40-45 min for workout B. I think I'll add a set to DL next week if I haven't switched to Stronglifts5x5 by then.
Standing Overhead Press
42.5 x7,5
Dead Lift
95 x7,7 (PR)
Skull Crushers
32.5 x5, 30x7
BB Row
75 x8,7
Standing Lateral DB Raise
10x5, 8x10
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snatchula
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441
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Workout 07/16/09 (Thurs)
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Thursday, July 16, 2009 9:24 PM
( #47 )
Took it easy on the legs today because my schedule requires me to do my next leg workout a little early.
Bench Press
72.5 x7,4
WGPU / CGPU
7.5 x6 / 7
Squats
60 x8, 10
SLDL
Crunches [+Leg Raises]
10 x20[+10], 12[+9]
Also messed around a bit with light deadlifts and the rowing machine, but I didn't keep track.
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snatchula
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441
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Workout 07/19/09 (Sun)
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Sunday, July 19, 2009 2:07 AM
( #48 )
Upper body went well. Lower body's numbers lagged a bit, but I was concentrating on form, so I think it went all right.
Bench Press
72.5 x9(PR),5
WGPU
5 x9(PR),6
Squats
85 x5,7
SLDL
95x5, 90x5
Crunches [+Leg Raises]
12.5 x10[+8], 10[+8]
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snatchula
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441
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Workout 07/21/09 (Tues)
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Tuesday, July 21, 2009 2:50 PM
( #49 )
Just about 40min. I think I can cut the time a little more.
Overhead Press
45 x7(PR),4 ; 40x5
Dead Lift
97.5 x8(PR),8
Shrugs
90 x10
BB Row
77.5 x8(PR),5
Standing Lateral Raise
8 x10,9
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snatchula
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Total Posts
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441
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Workout 07/23/09 (Thurs)
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Thursday, July 23, 2009 4:39 AM
( #50 )
Removed the belt, so the squat and SLDL numbers are modest again. Really felt it in my back, but not really in a bad way. I was thinking I'd stop using the belt for good, but I'm not so sure if that's a good idea. I'll see how it goes.
Bench Press
75 x6,5
Chinups
8 x10 (PR),6
Squats
85 x6,6
SLDL
90x6
Crunches / [Leg Raises]
[9], 12.5x10 [+9]
-just under 45min
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snatchula
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441
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Workout 07/27/09 (Mon)
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Monday, July 27, 2009 7:30 PM
( #51 )
A bit short on time. Hip flexors (adductor?) were hurting, so I closed the squat stance a bit, but it didn't seem to help. I may have to back off squats for a while. Bench Press 75 x7,4 WGPU 0 x10,6 Squats 85 x6,5
<message edited by snatchula on Monday, July 27, 2009 7:34 PM>
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snatchula
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Workout 07/29/09 (Wed)
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Thursday, July 30, 2009 1:26 AM
( #52 )
Forgot my logbook.. Chose weights by memory, and DL was a lil light. BB row is lighter due to stricter form.
OHP
45 x6,5
Deadlift
90 x10,10
Shrugs
90 x12
Standing Lateral DB Raise
8 x10,11
BB Row
60 x8,6
Leg Raises
3839
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snatchula
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441
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Workout 07/31/09 (Fri)
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Tuesday, August 04, 2009 11:05 PM
( #53 )
Bench Press
75 x8,4
Chin Ups
10 x7,5
Squats
87.5 x7,5
Leg Raises / Crunches
10 / 10x15
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snatchula
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441
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Workout 08/02/09 (Sun)
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Tuesday, August 04, 2009 11:08 PM
( #54 )
OHP was pretty weak, but everything else felt good. Not sure why.
Standing OHP
45x8 ; 40x5
DL
97.5 x8,8 (PR)
Shrugs
97.5 x10
Lateral DB Raise
8.75 x9,8 (PR)
BB Row
60 x9,9
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snatchula
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441
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Workout 08/05/09 (Wed)
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Friday, August 07, 2009 7:57 PM
( #55 )
So lazy... just getting to the weight room was a struggle.
BP
75 x5; 72.5x5
WGPU
3kg x10,6
Squat
87.5 x8,4
Leg Raise
10, 8
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snatchula
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441
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Workout 08/07/09 (Fri)
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Friday, August 07, 2009 8:02 PM
( #56 )
DL has been feeling really good ever since that light day last Wednesday.
Standing OHP
45 x7,6
DL
100 x8,8 (PR)
Shrugs
100x9
Standing DB Lateral Raise
9.25 x9,7
BB Row
65 x8,7
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Perrynaytor
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Re:Workout 08/05/09 (Wed)
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Friday, August 07, 2009 8:02 PM
( #57 )
feb 2010
220 12-14%
bp 315
bs 405
dl 515
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snatchula
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Re:Workout 08/05/09 (Wed)
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Friday, August 07, 2009 8:09 PM
( #58 )
:D
I don't have too much trouble with motivation usually, and I never miss a workout unless I have absolutely no time for it. But some days, you know... ugh. Performance can really drop, as you can see from the BP numbers on that day. Next time I feel like that, I'll have to give your video a look and get to it!
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snatchula
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update
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Friday, August 07, 2009 8:20 PM
( #59 )
I've been making pretty steady gains in the weightroom, I guess. But body comp hasn't been changing much. Weighed 158.8 this morning. A little fat gain and a little muscle gain. I've been doing no cardio at all. Hip flexors were bothering me, and then out of the blue my foot started aching like crazy, could barely even walk on it. Feeling better now, I'll start the cardio again soon.
My mind hasn't really been in it like it had been. I've been spending most of my free time with a girl, but she's just moved to Tokyo, so now I'll have a lot more time to put into it.
Tomorrow I'm starting a light/heavy push/pull routine that I copied from DBB a while back, I think it was from MVP. I'm hoping it'll stimulate more muscle growth, because as it's been going, there's no way I'll be able to reach my 2009 goals. It's probably already too late as it is, but we'll see!
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snatchula
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Workout 08/09/09 (Sun)
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Monday, August 10, 2009 1:28 AM
( #60 )
BP has been awful the past week, so I'm hoping it'll pick back up soon.
First day on this push/pull thing. I haven't felt a pump like this in a long time. I know the pump isn't directly related to muscle growth, but it's still a good feeling. I was able to squeeze in a couple sets of DB lateral raises and still keep it all under 40 minutes, so I'll keep those in for good.
Squat
87.5 x 5/5/5
BP
72.5 x 5/4 ; 70x4
OHP
40 x 5/5/4
Dips
3kg x 5/5/7
DB Lateral Raise
10 x 7/6
<message edited by snatchula on Tuesday, August 11, 2009 4:27 AM>
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