Just get Stronger!
This is the training log I'll use from now on. It wont be based on any specific routine/program. Just training, pure and simple. What I will say is this, I will focus on compound lifts, and I will always push myself to become stronger.

Giddy up Casey! I'm on board.

6/15/14, Workout (A)
3x5 is my goal for all my heavy compounds but if I feel like I can do a extra set, I will. I'll make notes about any extra sets I manage to do. Squat: 135 x 5 185 x 3 225 x 2 245 x 1 265 x 1 275 x 1 280 x 1 285 x 1 285 x 5 285 x 5 285 x 3 285 x 2 *extra set Close Grip Bench: bar x 10 135 x 5 155 x 3 165 x 2 175 x 1 180 x 1 185 x 5 185 x 5 185 x 4 185 x 2 *extra set Barbell Rows: 135 x 5 175 x 3 185 x 2 190 x 5 190 x 5 190 x 4 190 x 3 *extra set 190 x 2 *extra set Leg Press: 3(45pps) x 5 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 12 3(45pps) + 1(25pps) x 8 *extra set Tricep Extension w/EZ Bar: (55lb on the bar) idk what the bar weights 55 x 10 55 x 10 55 x 8 Strict Curls w/EZ Bar: 60 x 10 60 x 10 60 x 6 Cable Pulldowns (for Ab's): 130 x 15 130 x 15 130 x 15 Walked 1 mile on treadmill 
6/18/2014, Workout (B)
Gave pause squats a try and Holy Crap, they kicked my butt. When I finished I felt like I had done several sets of leg press + leg curls, but it was just 3x6 with 205. Tough, but I like it! Power Shrugs:*used versa grips for 345x5x5 225 x 5 295 x 3 315 x 1 325 x 1 335 x 1 345 x 5 345 x 5 345 x 5 345 x 5 345 x 5 345 x 2 *extra set Pause Squats: 135 x 5 185 x 3 200 x 1 205 x 6 205 x 6 205 x 6 *last rep was tough OHP (Lite): *shooting for 4x8 bar x 5 85 x 3 95 x 8 95 x 8 95 x 8 95 x 5 Seated Row (Machine): 145 x 15 145 x 15 145 x 15 Tricep Extension: *the EZ bar weights like 20lbs so I include that plus plate weight 75 x 10 75 x 10 75 x 8 Side Bends:w/Dumbbell 55 x 15 55 x 15 55 x 11 
6/20/14, Workout (C)
Used versa grips on my last 2 sets of deadlifts and the last 2 sets of one arm rows. Deadlift: 135 x 5 225 x 3 265 x 1 275 x 1 285 x 1 295 x 1 305 x 1 315 x 1 315 x 5 315 x 5 315 x 5 315 x 3 315 x 2 OHP: bar x 5 95 x 5 105 x 1 115 x 1 120 x 1 125 x 1 125 x 5 125 x 5 125 x 4 125 x 2 DB Rows:*used versa grips 110 x 10 110 x 10 110 x 10 DB (Pause)Bench 60 x 10 60 x 10 60 x 8 60 x 5 Leg Curls: 130 x 15 130 x 15 130 x 15 Alternating DB Curls: 35 x 10 35 x 10 35 x 6 35 x 4 Cable Pulldowns: 130 x 15 130 x 15 130 x 15 
Quote:
Persistence is the KEY that will set my goal FREE and fill myself with much Rockon GLEE All it takes is what is within...ME :D He, he...he, he..>:) Good workout! Keep at it! Have a great day! With Respect, Don 
6/22/14, Workout (A)
Thanks Don, I plan on rocken this out for as long i can make progress on it or until my goals change. Squat: 135 x 5 185 x 3 225 x 2 245 x 1 265 x 1 275 x 1 280 x 1 285 x 1 285 x 5 285 x 5 285 x 4 285 x 2 * Close Grip: bar x 10 135 x 5 155 x 3 175 x 1 185 x 1 185 x 5 185 x 5 185 x 5 185 x 3 * 185 x 2 * Barbell Rows: 135 x 5 185 x 3 195 x 5 195 x 5 195 x 3 195 x 2 * Leg Press: 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 11 * Tricep Extension w/EZ bar: 75 x 10 75 x 10 75 x 10 Strict Curls w/EZ Bar: *EZ bar = 20lb, so (bar + weights) 80 x 10 80 x 10 80 x 6 Cable Pulldowns for gut work: 140 x 15 140 x 15 140 x 11 
6/23/14, Workout (B)
I started using versa grips for power shrugs and I'm still testing to see what my back & traps can handle, so I'm making small jumps every workout until I find a weight I can only do for like 2x5. Then I'll keep working until i can do 5x5. Power Shrugs: 225 x 5 295 x 3 315 x 1 335 x 1 345 x 1 355 x 5 355 x 5 355 x 5 355 x 5 355 x 5 Pause Squats: 135 x 5 185 x 3 205 x 6 205 x 6 205 x 6 OHP: bar x 5 95 x 8 95 x 8 95 x 8 95 x 6 Seated Row (Machine): 160 x 15 160 x 15 160 x 11 Tricep Extension w/EZ: 75 x 10 75 x 10 75 x 10 Side Bends: 55 x 15 55 x 15 55 x 12 
6/27/14, Workout (C)
Decided to not do so many warmup sets on my deadlifts, trying to save more energy for my working sets. Deadlift: 135 x 5 225 x 3 265 x 1 295 x 1 305 x 1 315 x 1 325 x 1 325 x 3 *tried 1st working set without versa grips 325 x 5 * used versa grips all the following sets 325 x 5 325 x 3 325 x 2 325 x 2 OHP: bar x 5 95 x 3 105 x 2 110 x 1 115 x 1 120 x 1 125 x 1 125 x 5 125 x 5 125 x 4 125 x 3 125 x 2 DB Rows: 115 x 10 115 x 10 *versa grips 115 x 8 *versa grips DB (Pause) Bench: 60 x 10 60 x 10 60 x 9 Alt DB Curls: 35 x 10 35 x 10 35 x 6 35 x 5 * extra set Was feel'n pretty wornout, so I took it easy on the Ab work and dropped weight after 1st set. Cable Pulldowns: 140 x 15 130 x 15 130 x 15 
Good work Casey. Glad to see you using the versa grips and getting the best out of your back.

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