Time to Get Strong Journal

[7_Deadly_Sins]

Thursday June 24th
Week 2 Wave 9

DL
335x7x3

Crunches
25#x2x15 and 1x10

SLDL
75#x3x10

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Friday June 25th
Week 2 Wave 9

5x65
5x75
3x95
----
3x120
3x135
3x+(6+2)150

Pull ups between all sets
Close grip
190# [15,4,3](Or something like that)

Prowler push x3

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Saturday June 26th

3x prolwer pushes

 

[7_Deadly_Sins]

Monday June 28th
Week 3 Wave 9
Squat
5x135
5x205
3x250
1x315
---
5x350
3x405
1x+(5)445

Leg press 500#x25 did them really super fast and deep

Quad stretch 60 sec

Notes: I need to work on squat form



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tuesday June 29th
Week 3 Wave 9
SoP
5x65
5x75
3x95
---
5x120
3x145
1x+(6+2)160

Close grip bench
200# 15 5 3 or something like that

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Notes: Had to go to FL /w a friend so I switched SoP and bench

Wednesday June 30th
4x prowler pushes

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thursday July 1st
Week 3 Wave 9

Dead Lift
355x7x3
Leg curls 120#x3 15 12 10

Crunches
25# on chest x3x15

4x prowler pushes

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Friday July 2nd
Week 3 Wave 9
Flat Bench
5x135
5x155
3x188
---
5x210
3x240
1x+(4)270

incline BB 215x3

Chest st 63# 60 second

Tri hell
190#

BB row
195#x3x10

 

[7_Deadly_Sins]

So I'm back updating this thing, gona give a little update about myself though cause it's been a while.
I got tired of posting this cause it just got to the point of being a chore, but I was still working out..Just gona post this once weekly /w the whole weeks workout.
I started school again on the 9th, and b/c of that I have a set schd and I'm eatting like a horse..around 190-195 now.
12ish weeks away from my first full meet, pretty excited.
Hope everyones training is going good.




Monday August 9th
Squat
375 3x3

Deadlift
225x5x10

Toe Squats
50# 5x10

Quad stretch 60 seconds

Curl
25#x5x12

Leg Curl
80#x5x10

Sitting behind head cable extensions
50#x3x10

100 crunches

Notes: 12 weeks out from my first full meet. taking the advice of someone who's a shit ton stronger than me on everything.


Tuesday August 10th
Flat Pause Bench
235x3x3

Incline BB
155x10
135x4x10
^Super setted /w pull ups 10 per set

Chest stretch 55# 45 seconds

Cable Push down 70#x5x20
Hammer Curls 30#x5x8
^ Super setted together

Leg press 2 plates
3x10

Bike ride at home.

Wednesday August 11th

4x prowler pushes


Thuresday August 12th
Deadlift
385x3x3

Squat
225x3x10

Donkey calf raise
Whole stack x3x10

Curl
20#x3x12

Tri extensions
50#x3x10
^super setted

Crunches
100

Notes: amazing dead lift day..I feel to tired to to cardio today.


Friday August 13th
Speed Bench
185x3
160x4x3

Floor press
225x3x3

SoPP(Push press)
135x5x5

DB rows(slow)
50#x3x10

Shrugs
225x3x10

upright rows
100#x2x10

Squat
185#x3x10

Hammer Curl
35#3x10

Behind the head tri extension
85#x3x10

^supper setted

10 mins cardio

Notes: Long work out.

 

[7_Deadly_Sins]

Monday August 16th
Squat
385#x3x3

DL
235x5x10

Lunges
30#x2x10

hip ADD
100#x3x15

Leg Curl(moody)
85#x5x10

Bi Curl
25#x5x10

Tri Extension
47.5#x3x10

^Tri Setted

100 crunches

Notes: P good workout, first squat workout back at moody..needless to say I don't miss it, but it's

really damn close.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday August 17th
Flat Pause Bench
240x3x3

Incline DB
50#x5x10

Lat pulldown
110x10
125x10
110x3

^Super setted

Chest st
55# 60 sec

Cable pushdown
80#x5x10

Hammer Curl
35#x5x8

Leg Press
2 platesx3x10

^Tri setted then super setted

100 crunches

10 mins cardio

Notes: forgot my MP3 player at home like a faggot. P good workout though.
Notes: easy workout
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wednesday August 18th
I dont think I did anything..might have done cardio.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thursday August 19th
Deadlift
405x3x3

Squat
225x3x10

Donkey Calf Raise
Whole stackx3x10

Curl
25#x3x12

Tri Extension
60#x3x10

100 crunches

10 min bike ride

Notes: 405 felt like chicken shit

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Friday August 20th
Speed bench
135#x5x3

Floor Press
230 x3x3

SoP
Front
135x5x5

Back
80x2x10
70x3x10

^Super setted

bent over row
55#x3x10



Shrugs DB
35#x5x10

Leg Press
2 platesx3x10
^Supper setted



Seated tri extension
90#x3x10

Hammer Curl
40#x3x10
^Super setted

10 mins cardio

Notes: long workout holy crap

 

[7_Deadly_Sins]

Monday August 23rd
Squat
395x3x3

DL
245x4x10

Leg Extensions
85#x10
100#x10
110#x10
120#x10
130#x10

Leg Curl
90#x5x10

^ Super setted

Hip ADD
115#x3x15

Quad stretch
70 seconds

Behind head cable extension
70#x1
60#x2

Curl
25#x5x12

100 crunches

Notes: P good workout..my knees are killing me though from walking out that damn weight.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday August 24th
Flat Pause Bench
245#x3x3

Incline DB
55#x5x10

Chest stretch
55# 65 seconds

Lat pulldown
120#x5x10

Tri Pushdown
80#x5x20

Hammer Curl
40#x5x8

Leg Press
2 plates x3x10

^Tri setted then super setted

100 crunches

10 mins cardio

Notes: The 2nd n 3rd set of bench felt a ton eaiser than the first.

Thursday August 26th
415x3x3

Squat
225x3x10

Donkey Calf raises
whole stackx3x10

Bi Curl
25#x3x12

Tri Extension
65#x3x10



Friday August 27th
Speed Bench
140#x5x3

Floor Press
235x3x3

SoP
135x5x5

Behind head neck press
80#x5x5
^Super setted

Static holds
60# doing side lat raisex10

Side lat machine John M style
40#x1x10

DB Row
60#x3x10

Shrugs
50#x3x10

Leg press
2 platex3x10

^Tri setted

Tri Extension
95#x3x10

Hammer Curl
40#x3x10

10 mins cardio

 

[7_Deadly_Sins]

Monday August 30th
Squat
405x3x3

DL
255x4x10

Leg Extensions
95#x10
105#x10
115#x10
125#x10
135#x10

Leg Curl
100#x5x10

^ Super setted

Hip ADD
130#x3x15

Quad stretch
75 seconds

Behind head cable extension
70#x3

Curl
25#x5x12

100 crunches

Notes: Best workout I've had for as long as I can remember.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday August 24th
Flat Pause Bench
250#x3x3

Incline DB(2 pegs from back)
60#x5x10

Chest stretch
60# 45 seconds

Lat pulldown
130#x5x10

Tri Pushdown
90#x5x20

Hammer Curl
45#x5x8

Leg Press
2 plates x3x10

^Tri setted then super setted

100 crunches

10 mins cardio

Notes: The 2nd n 3rd set of bench felt a ton eaiser than the first.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thursday August 26th
425x4x3

Squat
225x3x10

Donkey Calf raises
whole stackx3x10

Bi Curl
25#x3x12

Tri Extension
70#x3x10

100 crunches


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Friday August 27th
Speed Bench
145#x5x3

Floor Press
240x3x3

SoP
135x5x5

Behind head neck press
80#x5x5
^Super setted

Shoulder stretch
45 seconds

DB Row
65#x3x10

Shrugs
50#x3x10

Leg press
2 platex3x10

^Tri setted

Tri Extension
100#x3x10

Hammer Curl
45#x3x10

10 mins cardio

 

[7_Deadly_Sins]

Monday Oct 4th
Squat
135x5
225x3
315x1 Add wraps/belt
405x1
455x1
485x4
600 unrackx5


405x5

Ab work

 

[7_Deadly_Sins]

Tuesday Oct 5th
Flat Pause Bench
265x3x3

225[10,9,8,4] on my 3rd set some idiot grabbed the bar

Cable row
135 x5x10

Behind head DB extension
100#x5x10

Hammer curl
45#x3x10
40#x2x10

ab machine crunches
3x15

flutter kicks/leg holds

Notes: Good workout, bench was pretty solid had to rush b/c I had to work and miss judged how much time I had left.

 

[7_Deadly_Sins]

Thur
Weak as shit FML

Fri
235x10,9,8,8 flat bench

side lat raises

hammer curls

tri push downs

shrugs

abs

 

[7_Deadly_Sins]

Monday Oct 18th
Squat
505x1
505x1
505x1

405x3

Bench
285x2
285x2
285x1
285x1

265x4

dead lift
535x5 singles

Friday off



pretty good week, doing openers this week really excited

 

[7_Deadly_Sins]

Monday Nov 15th
Squat
315x3x5 /w a suit

Leg extension
5x15
Leg Curls
5x15
Donkey calf raises
5x10

Notes: First time in a suit felt really natural and easy to use but I used pussy weight so we'll see

as it gets heavier.

Tuesday Nov 16th
Suited
315x1
275x3x3

135x3x25

T-Bar rows 3x15
Lat Pulldown 3x10
Tri Pushdowns 3x20
Hammer Curl 3x10
Pec dec 3x15

Notes: wore a bench shirt for the first time ever, had a natural groove in it too for some odd

reason. Lucky me haha. Felt very natural again and I can't wait to really learn how to use it.
315 was easy as sin.

Thursday Nov 18th
Deadlift
315x3x2 suit down

315x4x2 straps up

Leg press 3 platesx3x15

Calf raises whole stack 3x10

Hanging leg raises 3x15

Notes: Wow so different to use the suit but I got down in it finally so I think i'll be learning it

and sticking with it.

Friday Nov 19th

Flat Bench
225x3x10

Bi curls 3x12

Side lat raises 3x12

Incline press 3x10

chest stretch


Tri pushdowns 3x15

Shrugs 3x12


Notes Probably did some more stuff but forgot to list it. Was a fun workout.

 

[7_Deadly_Sins]

Monday Nov 22nd
Squats
405x3x5

Leg press
5x20

Donkey calf raises
5x15

Ab crunch machine
3x20

Notes: Still high with the suit

Tuesday Nov 23rd
Flat Bench Press
285x3x3
315x1
225x2x10

T-bar row 3x15
Hammer Curl 5x10

Lat Pull down3x15
Standing tri extension 5x15

Pec Dec
3x15

Smith wide grip flat bench press
3x25, 10 14

Notes: End of the workout my tris were smoked.
285 was really easy feels good.



Thursday Nov 25th
Deadlift 365x5x3
Front squats 3x12
Ham curls
ab work


Friday Nov 26th
Flat bench 235x3x10
incline DB
Bi curl
Tri Push downs
Standing DB press
Abs
Probably some more stuff.

 

[7_Deadly_Sins]

Monday Nov 29th
Squat
455x3x3
315x3x10

Front Squats
185x3x15

Laying ham curls
3x10

Ab Crunch Machine
3x20

Notes: pretty good workout today, took forever and my legs are sore as hell.

Tuesday Nov 30th
Bench
295x2x3
*Cut my shirt*
295x1x3

315x2x1 only got half way down...awesome

225 12 10 10

lat pull down in front/behind head 3x10

Shoulder Press in front/behind head 3x10..only got 5 on a lot of them

Hammer Curl 5x10
Weird Shane Curl 5x15
Standing DB tri extension 5x10
Tri setted with 0 rest

Notes: TIRED AS FUCK

Thursday Dec 2nd
Deadlift
405x donno

Notes: felt like shit..strained my groin just did accessory work and said fuck it.

 

[7_Deadly_Sins]

Monday Dec 6th
Squat
505x3x3

Machine Crunches
3x20


Notes: Huge PR very happy with it.
Little sick so I took today easy. Hope it'll go away soon.
Groin is 100%.

Tuesday Dec 7th
315x3x3

Notes: Still sick bad workout

Thursday Dec 9th
Deadlift 405x3x3 and some singles
Notes: Still sick and pulling in a suit is tough as crap. Gonna stick with it and see if I

can't get some benefits from it.

 

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