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Old 09-25-2013, 10:16 AM   #1
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Default It's time to fight the battle, and win the war.

The battle with the weights and the war with progress.

Lately, I haven't been giving it my all. I haven't been fighting, I've just been going through the motions. But when I went to the gym on Monday, something happened.

The iron bug bit me again, harder.

I've never felt so anxious to hit the weights as I do right now. This next few months are going to be full of brutality, dedication and PROGRESS. That's where this thread comes in...

This will be my log. I want to use this as a way for me to measure my progress and hold myself accountable day in and day out.

I plan on training with a rep-goal approach, but I'm throwing in some DC twists that I like (extreme stretching, static holds, alternating exercises, etc.)

I'll train four days a week, alternating push/pull/legs. So for example....

Monday - Push
Tuesday - Pull
Wednesday - Off
Thursday - Legs
Friday - Push
Saturday - Off
Sunday - Off
Monday - Pull
etc, etc, etc...


Routine will be as follows:

Push Day (1)
Incline Db Press (rep goal = 30)
Barbell Shoulder Press (rep goal = 30)
Side Laterals (rep goal = 40)
Hammer Strength Pushdowns (rep goal = 40)

Push Day (2)
Flat Db Bench
Db Shoulder Press
Cable Side Laterals
Cable Pushdowns

Push Day (3)
Hammer Strength Incline
Smith Machine Shoulder Press
Seated Side Laterals
Close Grip Bench

Pull Day (1)
V-Bar Lat Pulldowns (rep goal = 30)
Meadow Rows (rep goal = 30)
Db Curls (rep goal = 40)
Face Pulls (rep goal = 40)

Pull Day (2)
Pull-ups (AMAP)
Deadlifts (rep goal = 15)
Barbell Curls
Rear Lateral Raise

Pull Day (3)
Hammer Strength Pulldowns
T-bar Rows
Machine Preacher Curls
Seated Rear Lateral Raise

Leg Day (1)
Squats (rep goal = 25)
Seated Leg Curls (rep goal = 50)
Seated Calf Raise (rep goal = 50)

Leg Day (2)
Hack Squats
Barbell Stiff Leg Deadlifts (rep goal = 25)
Standing Calf Raise

Leg Day (3)
Iso Leg Press (rep goal = 50)
Db Stiff Leg Deadlifts (rep goal = 25)
Db Calf Raise

I'll log my first workout today. Ain't nothing to it but to do it.

*EDIT: Included the rep goals. If there isn't a rep goal, it's because it's the same as the exercise that hits that muscle group before it.
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Last edited by Epinephrine; 09-25-2013 at 01:26 PM.
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Old 09-25-2013, 11:19 AM   #2
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Good luck. Smash and destroy your goals.
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Old 09-25-2013, 12:30 PM   #3
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laid out nicely! not attack!

will be along for the ride
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Old 09-25-2013, 01:20 PM   #4
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I know today is Wednesday, and the original post says it's my off day, but I don't care. I wanted to lift today. Probably will take tomorrow off.

Push (1)
Incline Db Press: 75 x 11,8,9 = 28 (goal met)
Bb Shoulder Press: 115 x 12,12,11 = 35 (goal met)
Side Laterals: 25 x 14,13,11 = 38 (goal missed)
H.S. Pushdown: 270 x 11,9,15 = 35 (goal missed)

Went easy for the shoulder press since I tweaked my shoulder a while back. Turned out to be a lot stronger than I thought it would be!

The pushdowns, I don't even know. I psyched myself up like crazy for the last set and left it all in the weight room.

Time to EAT.
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Old 09-25-2013, 01:59 PM   #5
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Ride that motivation.
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Old 09-28-2013, 04:32 PM   #6
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A little late updating this log, but oh well.

Pull (1)
V-bar Pulldowns: plate #15 (out of 20) x 7,6; #14 x 7 = 20 (missed)
Meadow Rows: 140 x 8,9,8 = 25 (missed)
Db Curls: 35 x 13,15,13 = 41 (goal met)
Face Pulls: 27.5 x 30,30 (goal met)

Definitely an interesting lift. Didn't eat nearly enough beforehand so I'm not surprised with the numbers.

I dropped the weight down on pulldowns because I wasn't able to contract as well as I would have liked on the second set.

I'm still getting used to Meadow Rows. Kinda a weird movement at first, but once the balance is down then I'm sure I'll start flying with it.

Face pulls were too light. Went over the rep goal in two sets, so I only did two sets.

Today is an off day, but just for Ss&Gs I did 100 push-ups. Felt great.

Until Monday.
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Old 09-30-2013, 07:59 PM   #7
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****NOTE***
I haven't trained legs in almost a month. I hurt my knee wrestling about 3 weeks ago and didn't train them in any way, besides a set or two of extensions to help mobilize the joint and get some blood flowing. Today was basically a test to see how my recovery has gone, and I am pleased to say the least.

Legs (1)
Squats: 315 x 6,4 ; 225 x 10
Seated Leg Curls: #8 out of 20 x 30,30
Seated Calf Raise: 100 x 25,25

Only did two sets at 315 and felt that was enough for now. Definitely could've gotten more reps, but there's no need to push things too quickly. Afterwards I did a back down set at 225 just to practice the motion and see how my knee would handle higher reps and it handled it just fine.

Hit my rep goal in two sets on curls so I left it at that. It's hard to gauge what weight to use when the machines are numbered ordinally instead of rationally.

Hit rep goal in two sets on raises. Next week I'll jump the weight up a bit.

Overall a pleasing leg day. I'm really excited to start getting back into squatting. It's been way, way, waaaay too long.
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Old 09-30-2013, 10:29 PM   #8
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Max Gym Lifts: 495/300/605
Last Meet Lifts: 435/303/512

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Old 10-01-2013, 12:40 AM   #9
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Old 10-01-2013, 09:39 PM   #10
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Push (2)
Flat Db Bench: 80 x 10,9,9 = 28 (goal missed)
Db Shoulder Press: 60 x 12,10,10 = 32 (goal met)
Cable Side Laterals: 12.5 x 16,13,9 = 38 (goal missed)
Cable Pushdowns: 72.5 x 13,14,11 = 38 (goal missed)

Definitely felt good in the gym. Excited to beat the log book next time.

Epin
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