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Old 05-28-2012, 09:03 AM   #21
Rich Knapp
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Nice w/o ^5
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Old 05-29-2012, 06:25 PM   #22
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Squats week 2 on Big 15
Pretty good session today, the warm up ladder really helps me work on form and depth while still getting in a little heavy work. And in the next few weeks it will be much heavier.

Squats
145x5
175x5
235x4
265x3
325x2
365x1
335x13 Win!
Accidentally did 5 more pounds than last week, cycle called for 330. But its all good because I beat last week by 2 reps. I am not going to label these as PRs because they are probably not, but when I beat the previous weeks number it is a win. The way this works is 2 weeks in a row you hit the same rep out weight, if you beat your previous rep amount you move on. Constantly gives you a number to shoot for.

RDLs
135x10
225x6
315x2x5
Getting better at these, I am not going to just add 5-10 pounds each week until the end of this cycle and then I will switch my deadlift movement for 6 weeks straight. Probably some sort of rack dead

Super set
GHR/ GHR Sit ups
BW x 2 x 10/ BW x 2 x 15
BW x 2 x 12/ BW x 2 x 15

Side Bends
55s x 2 x 10

Good session today, finally back to a little bit of normal training. However saturdays are still not going to be normal for the next couple of weeks. Will continue to just fit in my sessions when I can.

I do not have much to say about Karbolyn, the stuff works well consistently. It gives me sustained energy, especially with the carb back loading. It is also very refreshing. I wish I could say more but it does what it is supposed to do. No side effects at all, solid product.
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Old 05-30-2012, 12:37 PM   #23
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Old 05-30-2012, 06:25 PM   #24
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Nice work J! Log is looking good and lifts are strong.

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Old 05-30-2012, 06:37 PM   #25
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Thanks gusy

No karbolyn today, very short conditioning workout. Will be back it tomorrow.
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Old 05-30-2012, 08:07 PM   #26
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solid solid and solid work out, keep moving it
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 05-31-2012, 08:34 PM   #27
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Thursday OHP
Right shoulder felt very weird today, I think I just slept on it wrong. It was ok once it loosened up.

Close Grip Speed Bench
135 plus short minis x 6 x 3
Very short rest, about 20-30 secs

Standing OHP
95x5
135x3
160x9 PR, almost had ten
135x3
150x3
200x1 PR
This last rep was a real strain, felt light headed after it.

Pendlay Rows
135x10
185x6
225x5
245x2x5

Bent Over Rows
225x3x10
Need to work on these, I think they will help my deads. They are my forgotten lift.

Skull Crushers
*all sets plus short mini bands
45x10
65x8
75x2x6
65x10
These are tough, I really like them

Did a couple sets of hammer curls, banded tri extensions, and lateral raise. Just got a good pump going.

Happy with my workout today. Looks like I will have a couple of days off coming up here. Tomorrow going to baseball game and then away for the weekend. May train some cleans sunday depending what time I get home. I think it may do my body good to have the couple of days off. Saturday I am hiking, so I guess that counts.

Karbolyn was once again good. I really like the taste of it. I have been drinking almost half before I workout, then I add water and sip it throughout the workout. Very refreshing.
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Old 06-04-2012, 08:45 PM   #28
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Monday Bench Press
Finally got back in the gym for a bench session. Felt great after 3 weeks of benching at home. Weights were flying up.

Bench Press
135x5
185x3
225x3
245x1
275x7 tied pr, could of probably had 8 but when for a clean rep on 7
240x5
250x5
300x1
I think after this cycle I am done with chaos513. I think the big 15 template will work better. I need to feel heavy weights and do reps. I will just play with the percentages.

Pull Ups
BW x 10
plus 30 lb chain x 2x 8
plus 30 lb chain x 7
BW x 8

Dips
BW x 12
plus 30 lb chain x 3 x 10
BW x 10
Triceps were feeling it

Hammer Curls
30s x 3 x 15

Push Downs
150x 3 x 20

Good training session tomorrow. Bench is a little out of the groove, but still able to go pretty heavy. Looking forward to squats tomorrow.

Karbolyn was really good today. I was feeling pretty low on energy, but it really helped me push through. Gave me a good boost! And delicious.
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Old 06-05-2012, 06:27 PM   #29
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Tuesday Squats
Felt pretty good today, getting my groove back on squats. Did not get as many reps as I would have liked but they were to depth which is much better. Going to have to play with percentages on this, I moved the percentages up on the rep out sets, so there was not much of a back off

Squats
135x5
195x5
235x4
285x3
335x2
375x1
355 x 6
Not a PR or anything but this was a good set. Got to feel some heavier weights. Next week I will beat this for sure!

Deadlifts Off 4 mats
135x5
225x5
315x3
405x1
495x1
545x1 PR
Wanted to pull something heavy today and I did. Also, did this barefoot which is a bit tougher for me. Chucks provide some stability, very happy with this.

Back Extensions
BW x 15
Doubled mini x 3 x 15

Abs on GHR
BW x 15
plus 25 x 3 x 15

Good session today, very happy with the deadlifts. Definitely had some more in me, but was pretty fatigued at that point. Squats are getting better. This is the problem with losing weight, you have to relearn the lift. I think I am staying a little too erect which causes my knees to go a little forward. i have a tendency to do this when I am not practicing my squats enough. Getting better.

Karbolyn was good again. I like this stuff, no side effects like other carb products. Good clean energy and the light flavor is also a nice boost. Probably have about 1-2 weeks left of this stuff. Then I guess I will have to buy my own, haha! Good product.
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Old 06-05-2012, 08:07 PM   #30
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solid work out wood, keep it up an solid numbers always
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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