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Old 05-06-2014, 06:52 PM   #1
RickH
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Default Ricks Basement Gym HLM log

My workout

Warmup every workout except workout 4
120 timer per exercise
pushups 1/2 of max
hanging body rows 1/2 max
dips 1/2 max
pullups 1/2 max
Body squats with 20lb bar overhead 1/2 max

Workout 1
Goblet squats 2x20 200 sec set time
Push Press - 5x5 60%,80%, 3 working sets at 87.5% 1RM 240 sec set time
Incline Bench 10 degrees - 3x8 @ 78.5% 1RM 180 sec set time
Bent over overhand BB rows - 5x10 at 50% 1RM 120 sec set time
200 sec rest between each exercise


Workout 2
Snatch grip DL's 3x5 200 sec set time
Bench - 5x5 60%,80%, 3 working sets at 87.5% 1RM 240 sec set time
One handed rows on bench - 3x8 @ 78.5% 1RM 180 sec set time
Arnold Presses - 5x10 at 50% 1RM 120 sec set time
200 sec rest between each exercise


Workout 3
Olympic squats 3x10 - 300 sec set time
Overhand EZ grip BB Rows - 5x5 60%,80%, 3 working sets at 87.5% 1RM 240 sec set time
DB Presses seated - 3x8 @ 78.5% 1RM 180 sec set time
V Grip Dips with BW - 5x10 at 50% 1RM 120 sec set time
200 sec rest between each exercise

Workout 4
Pushups to failure
Hanging BW Rows to failure
Dips to failure
Pullups to failure
Neutral Grip Pullups to failure
Chin-ups to failure
BW squats with 20lb bar to failure
Dead-lifts 5x70lbs, 5x120lbs, 5x170lbs 5x205lbs without straps and 5x 88.5% 1RM with straps

This is a chart of my Bench progress

Last edited by RickH; 05-07-2014 at 06:20 PM. Reason: added chart
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Old 05-06-2014, 06:56 PM   #2
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Kill it!
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
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Old 05-06-2014, 06:59 PM   #3
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ok so the worst workout Day of my life starts my log out lol. Hear we go, I felt good and focused at beginning of workout but it all fell apart right after the goblet squats. had 0 energy at that point

Pushups 12 @ BW
Pullups 5 @ BW
Neutral Grip Pullups 5 @ BW
BW Squats With bar overhead 12 @ BW

Plank 60 sec
Goblet Squats 10x60,10x60,12x60 I'm still working up slowly on all squat stuff due too a knee injury

Overhead DB Press Seated 5x50,5x45,3x45 This was horrible, I was doing 5 sets of 50 just last week for 5 and struggled for 4 on last set. I belive I didn't get enough carbs in my dinner.

Bench 7x185 It felt like 210 or more for some reason so I just called it a day.
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Old 05-06-2014, 07:27 PM   #4
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Higher rep sessions that use so many different muscles will drain your muscle glycogen in a hurry. You're probably right that you need a few more carbs to make sure you have the energy you need. Get that sleep too!
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Old 05-08-2014, 12:55 AM   #5
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Feel good, still had some bad stuff in head from last workout but shook it off.
Pushups 12
Pullups 5
Neutral Grip Pullups 5
Overhead 20Lb bar squats 15

Snatch grip Rack pulls from below knee 5x70, 5x120, 5x175
Bench press 5x175, 5x190, 5x200, 3x200, 3x200 lost strength hear but still happy with this after last week
DB Rows 8x70,8x708x70 each side
Arnold Press 10x25,10x25,10x25,7x25,7x25
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Old 05-10-2014, 12:40 AM   #6
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Was ready to kill it, media player crashed during dips and it made me sad, but I pulled through

Pushups 12
Pullups 5
BW squats 20lb overhead 15

Squats 10x80,10x80,12x80 Knee started hurting on last 4 reps but I pushed thru it

Rows 5x115,5x165,5x195,5x205,5x205 killed it, could have done 3x205

DB press 8x45,8x45,7x45 scapula crackled on last set, I'm getting creeky lol

Dips 10xbw,10xbw10xbw,10xbw,8xbw AC Joint kinda hurt on last set

I'm happy with that session.
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Old 05-10-2014, 12:20 PM   #7
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Good work Rich. Stay strong.
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Old 05-12-2014, 11:55 PM   #8
RickH
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Felt good, always look forward to my Calisthenic day. I'm up too 199.2 lbs now, that's 3 lbs in 2 weeks.

Pushups 25
Hanging BW Rows 12
Dips BW+25lbs 10 Could have done more now its gonna haunt me
Pullups 5
neutral grip pullups 5
BW Bar overhead squats 15

Need to work on my conditioning, I can do a lot more on all of them

Plank 60 sec

Deadlift no strap 5x80,5x130,5x180
Deadlift Alt Grip right underhand 5x220 Feels strange but I think I could have done 5 or 10 more lbs
Deadlift With straps 5x245
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Old 05-15-2014, 12:58 AM   #9
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Felt great, now realize why my medium benches feel so heavy. When I started this program my first day was 5x5 bench, then next day would be rows 5x5 then overhead pressing 5x5 on last workout. I wanted to start my workout with overhead so I rearranged it, but I need rows to be the next 5x5. I'll fix it next cycle, just flop bench and rows and I'll be all good.

Pushup 13
Pullup 5
BW squat 20lb bar overhead 15
Plank 60 sec

Goblet squat 10x65,10x65,12x65

BB OH Seated Press 5x100,5x105,5x110,5x115,5x115 Last 2 sets right arm lockout was weak

Bench Press 8x185,6x185,5x185

bent over rows 5x10x120@140sec set time
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Old 05-15-2014, 02:22 AM   #10
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Keep up the good work man.
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