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artificialaspirations
09-07-2009, 12:18 PM
Greetings,

29 years old
182 lbs
5'9
lifting off and on for 15 years

PRs include:
Squat 350
Bench 285
Dead 435

I probably can't get those numbers today but would be within 10%.

Some longer term goals include (before Dec 31st, 2011):
Squat 405
Bench 315
Dead 500

I'd also like to enter a PL meet (unequipped) and see how I do...

Only become interested in PL in the past year or so. Before I was always trying for the 6-pack which I could never obtain and severely limited my strength and growth.

Here's pics from this morning:
http://i27.tinypic.com/21b0mxu.jpg
http://i26.tinypic.com/24zhab9.jpg
http://i28.tinypic.com/2usif89.jpg

I just finished a long 5x5 where I peaked for those previous PR's. Right now you will see lots of higher rep stuff to give my joints a rest from the heavy weight before I start another 5x5 based program in a few months.

AA

artificialaspirations
09-07-2009, 12:20 PM
sorry pics are so large.

Admin,

Can you shrink em down?

AA

needtogetaas
09-07-2009, 01:52 PM
I will see what I can do bro. Welcome to the needto forum and good luck man

Powerlifting57
09-07-2009, 03:23 PM
I would do this.

Train 3 days a week EOD, 10 sets of 2 bench/squat/DL. Incorporate some flys, hamstring work, lat pulls, rows and arm work. I would also throw in one day of light cardio.

So monday Legs, wed chest/tri, fri back/bi and sat light cardio or take all weekend off.

I will be doing this SOON!!

artificialaspirations
09-07-2009, 04:02 PM
thanks for the welcomes everybody. The other thing I need to do is prioritize loosening up my hammies. I stretch after every workout, but seem to have plateaued at touching my toes. I will increase my frequency and duration. I think this will help my lifts.

artificialaspirations
09-07-2009, 07:12 PM
SQUATS
45x10
135x6
185x5
225x5
275x3
230x10 <--new pr!

REVERSE HYPERS
0x12
0x10
0x10 <--need to figure out a way to add resistance. I'm thinking bands or ankle weights.

SEATED CALVES all rest-paused
45x12
70x12
90x12

OBLIQUES
0x12
0x12
25x12

CARDIO
28 min treadmill level 9 random profile

Lowered the reps to see where my strength was at. I think I can still get 300-315 as I'm much better at singles than multiple reps. I'm torn whether or not to continue the high-rep stuff 8-12 range for the change up for a few months or to go back to 5s and below to keep my strength. I've been doing 5s and below for a while and I already feel softer and weaker. My goal is to compete in PL when I find a meet in 2010.

artificialaspirations
09-09-2009, 10:12 PM
FRONT SQUAT
45x5
95x5
135x3
135x3
135x3

BENCH
45x8
95x5
135x5
185x5
205x5
225x5
225x4.5 <--lost the groove
185x8

PRESS
95x5
115x5
100x12 <--new pr!

DECLINE CGBP
145x5
185x5
135x15 <--new pr!

REAR DELT DUMBELL
10x12
15x12
20x12

needtogetaas
09-10-2009, 08:10 PM
nice man

artificialaspirations
09-11-2009, 09:14 PM
BW 177

SQUATS
45x8
95x5
135x5
185x5
225x5
245x5
275x3
295x1
240x5

DEFECIT SPEED DEADS
95x5
145x5
195x3
195x3
195x3

CHINUPS
0x8
0x8
0x8

DB SHRUGS
90x8
100x8
110x8

ALT DB CURL
20x12
25x12
30x12

CARDIO
15 min treadmill steady state uphill

I am losing more weight than I'd like. I want to stay around 180-185 but hate the bloated feeling and clothes not fitting right. I feel small and weak but better. I will continue to eat more to maintain bodyweight.

artificialaspirations
09-14-2009, 10:12 PM
BW 177
BOX SQUAT
45x5
135x3
155x3
155x3
160x3
160x3
160x3
160x3

SPEED BENCH
45x4
95x3
135x3
135x3
135x3
135x3
135x3
135x3

SEATED CABLE PRESS
25x12
50x12
60x9 (2 forced)

DB REAR DELT RAISES
15x12
20x12
20x12

DB ROLLING TRI EXT
20x12
25x12
25x12

CARDIO
15 min recumbant hill level 10

Shawn Bellon
09-14-2009, 10:26 PM
Good luck.

artificialaspirations
09-16-2009, 09:56 PM
BW 177.5

SQUATS
45x5
95x5
135x5
185x5
225x5
245x5
250x5

DEADS overhand grip
135x5
185x5
225x5
275x5
315x5
365x5 (2 overhand, 3 mixed)

ROWS
135x8
155x8 <--new pr!
165x8 <--new pr!

GOOD MORNINGS
30x12 (tried these seated)
80x12
100x12

BARBELL CURL
60x8
70x8
80x8

artificialaspirations
09-19-2009, 04:01 PM
BW 178

FRONT SPEED SQUAT
45x3
95x3
135x3
155x3
155x3
155x3
155x3
155x3 as little rest as possible 30-60 sec all sets

BENCH
45x5
95x5
135x5
185x5
230x5 had longer than normal rest for 230 sets to wait for competent handoff/spot
230x5
230x5
135x20 <--new pr!

PRESS
95x5
120x6 <--new pr!
95x10

DCGBP
195x4
195x4
135x10

BENT REAR DB RAISE
20x8
25x8
30x8

Great workout today. Felt strong on bench today. Had more reps in me but didn't want to fail. Afterall, I'm ramping back up and don't want to stall too quickly. Shoulder feels solid.

artificialaspirations
09-21-2009, 10:03 PM
BW 181.5

SQUATS
45x5
95x5
135x5
185x5
225x5
275x3
300x1
190x20 <--new pr!

PULLUPS
0x8
0x8
0x4 not enough rest, shoulda done more

RACKPULLS from below knee
135x3
225x3
315x3
365x3 <--new pr for this height, last one mixed grip
405x1 <--new pr! (added mixed grip here)
405x1

RACK SHRUGS
225x8
315x8
315x8 added straps here
225x20
135x20

INCLINE DB CURL
20x12
20x12
20x12

Hips, glutes and hams were sore from the front squats the other day. The 190x20 was killer. Its crazy how 2-3 inches can lower my rack pull by 150lbs. Also, it feels easier to pull from the floor than the rack height I used today. Does that mean its too low or are my legs just out of the picture?

There is something about the power rack that zaps my grip strength. I can deadlift 365x5 or 400 plus with a mixed grip no prob...I get in the rack and I can't hold on...maybe its the different pace of the workout. Deads have more rest. Anyone else experience this?

Ate like shit all weekend and gained some weight back.

artificialaspirations
09-23-2009, 08:52 PM
12" BOX SQUAT
45x3
95x3
135x3
170x3
170x3
170x3
170x3
170x3

INCLINE SPEED BENCH
45x3
95x3
145x3
145x3
145x3
145x3
145x3
145x3

HS SHOULDER PRESS
60x20
110x12
130x12

PRESSDOWNS
100x12
120x12
140x12
110x12

REAR DELT CABLE
15x15
20x12
25x12
30x12

DIPS
0x20

needtogetaas
09-25-2009, 05:09 AM
love the new prs bro

artificialaspirations
09-25-2009, 11:10 AM
I think I found a small local deadlift comp that I can compete raw in october. I'm really excited about it, the dead is my best lift and I just want to get used to some competition. Not too much pressure, hopefully a good warmup for me to do a full power meet next year.

artificialaspirations
09-28-2009, 08:03 PM
SQUATS
45x10
95x5
135x5
185x5
225x5
255x5

DEADS w/ double overhand
140x5
190x5
230x5
280x5
320x5
370x5 <--new pr! switched to mixed grip here (bounced it a bit which I never do. Tweaked low back and called it quits. Was going to try 410 for 1 or 2. I'm on the aspirin big time and hopefully it won't be too bad after some ice and rest.)

PULLUPS
0x8
0x8
0x5

MACHINE PREACHER
65x8
80x8
95x7

artificialaspirations
09-30-2009, 09:50 PM
BW 180

BOX SQUATS
45x3
95x3
145x3
185x3 (low back not ready for this)
145x3
155x3
165x3
165x3

BENCH
45x12
95x8
135x5
185x5
235x5
235x3
235x3
235x3

HS PRESS
110x8
120x8
140x8

DCGBP
195x5
205x5
205x5

REAR DELT CABLE
20x8
30x8

Low back still sore and squats agrivated it a bit more. Was a bit disappointed on bench today as last weeks 230 felt much lighter.

artificialaspirations
10-02-2009, 09:55 PM
FRONT SQUAT
45x6
95x5
115x10
135x10
165x10
135x10

HS HIGH ROW
70x10
75x10
90x10
100x5
70x5 Dropset

HS LOW ROW
75x10
100x10
125x10
150x5
100x5 Dropset

HS SEATED SHRUG
45x20
70x20
50x20
50x20
50x20
25x16 Dropset

PREACHER MACHINE
65x20
80x10
95x3 and 3 forced
80x6 and 4 forced
65x8
40x6 Dropset, lost feeling and control of arms

Low back still sore so front squat was my only option and didn't want to push it and go too heavy.

This is without a doubt, the most boring and biggest waste-of-time workout I've done in a long time. It reminds me why I train the way I do and why I use freeweights. I can't wait to squat and DL again.

artificialaspirations
10-04-2009, 04:35 PM
BOX SQUATS
45x3
95x3
135x3
145x3
155x3
165x3
175x3
185x3

BENCH
45x12
95x5
135x5
185x5
240x5 <--new pr!
240x3
240x3
225x5
185x7 triceps failed
140x13 triceps failed

HS PRESS
130x10
135x7
120x10 (assist at top last 3)
110x10 (assist at top last 2)
110x10 Dropset
60x6

PRESSDOWNS
120x10
140x10
150x7
130x7
120x6 Dropset
90x6
60x6 lost feeling in arms. jello.

Low back still sore so I tested the squats. Hips are sore and tired, knees starting to ache. No heavy squats or deadlifts this week.

Concentrated hard on lockouts and I feel like my triceps are definitely my limiting factor. I'm sticking right where my tris take over. They have suffered from my shoulder surgery, no more dips, flat CGBP, etc.

I built some board presses and got some bands and chains to start working on lockouts and concentrating on tri strength.

I don't think I'll be able to do the deadlift comp I was aiming for in October. I go on vacation in a week where I will just walk. I'll reset 5x5 when I get back after a good week off. One more back workout to go until the rest period. Can't wait.

needtogetaas
10-09-2009, 02:23 PM
Whats the word bro.

artificialaspirations
10-09-2009, 07:42 PM
in nyc on vacation. low back still strained so no dl contest. enjoying the time off. diet is shitty.

artificialaspirations
10-17-2009, 09:21 PM
Will be back in gym on monday to test max squat and DL. Will do Bench and Press on Wednesday. I will be focusing on triceps, glutes, hamstring strength and flexibility and right shoulder hypertrophy. Hope to get stronger all around. I'll be keeping cals the same or slightly over maintanence as to not gain too much fat.

I got some bands and chains to start doing some different stuff and I'm going to reduce DLs to every other week.

artificialaspirations
10-18-2009, 06:34 PM
well fuck.

I tweaked my upper back, near spine, between shoulder blades working around the house today. Wasn't lifing anything heavy, must have just moved wrong. Had trouble breathing and the Pain (http://www.needtobuildmuscle.net/store/Health-Wellness/Skeletal-Balm-p17.html) brought me to my knees. I can't expalin it and the doc says these things happen. Just got back from emergency room and have Pain (http://www.needtobuildmuscle.net/store/Health-Wellness/Skeletal-Balm-p17.html) and muscle (http://www.needtobuildmuscle.net/index2.html) relaxants to calm it down. I don't know if I can make it to work tomorrow. Standing and sitting is a challenge. I will alternate heat and ice and get lots of rest. I'm bummed out big time because of no lifting for probably another week and in serious Pain (http://www.needtobuildmuscle.net/store/Health-Wellness/Skeletal-Balm-p17.html). WTF?

artificialaspirations
10-22-2009, 09:16 PM
back felt much better the next day after the meds, ice, heat, rest. I think it was mostly the valium which is the mac daddy of muscle (http://www.needtobuildmuscle.net/index2.html) relaxants. I need to be careful with that stuff, but in this case is was absolutely necessary. I couldn't stand up or even breathe. Scary.

Anyway its getting better everyday and think I'll be in the gym monday which will be three weeks off. Hopefully my strength won't be too far gone. I'll have to take it easy and not max like I was planning to program my 5x5. Maybe next week. Back feels 1000% better,and so do hips and kneees. I wish I'd have been stretching more in my time off.

Thanks for your support.

sweed
10-22-2009, 11:25 PM
Heal up bro!!!
sounds scary!

MetalMilitiaBabe
10-24-2009, 12:52 AM
Just wanted to stop in and say you have been doing really great with the numbers. Get yourself healed up, remember dont try to start back right where you left off, give yourself a little bit of time to come back. Be sure to keep us all posted on the progress.

Need2 Sponsored Athlete
www.anitaramsey.com (http://www.anitaramsey.com)

almard
10-26-2009, 11:16 AM
you need to eat more.....

artificialaspirations
10-27-2009, 08:17 PM
Well low back bothering me again so no squat and DL but I think I will start benching next week. Also, I think I am having a sciatic nerve problem that just started. Shooting, annoying Pain (http://www.needtobuildmuscle.net/store/Health-Wellness/Skeletal-Balm-p17.html) running down my left glute and hamstring to about the knee. Will it go away? Any exercises to help this?

I'm hoping its related to my low back strain....

artificialaspirations
10-29-2009, 10:02 PM
BW 180sh

14" BOX SQUAT
45x5
95x5
135x1 (tweaked low back here)
95x3
135x3
155x3
175x2

BENCH
45x10
95x5
135x5
185x3
205x1
225x1
245x1

DIPS
0x10
0x8
0x8
0x8

Low back hurt again and sciatica driving me crazy. Thought I was healed and felt like I was taking it easy. I'm on an ice and aspirin diet. Hopefully I can get into see my doc tomorrow. I wanna be healthy for full meet in February.

artificialaspirations
10-29-2009, 10:12 PM
you need to eat more.....

thanks for the positive encoiuragement. I don't use aas so excesive calories make me fat as fuck.

artificialaspirations
10-30-2009, 07:28 PM
OK. Saw doc today and got two anti-inflamatories and a muscle relaxer and need to check back in a week. All prescription so I know one of them is very stong, grandaddy of aspirin. wish me luck. No weights for another week as potential for injury rise on such meds. Not that I can do much without a low back anyway.

How do you guys suggest I start back? Doc suggested smith machine for squats and I assume leg press for my legs and hams although I don't like not being in a rack and haven't used a smith in years. For low back I'm thinking hypers until feeling solid again. Anything else? Advice, avoidance?

Need2-I did recieve the epistrong and can't wait to use it. Gotta get healthy. Bummer.

artificialaspirations
11-09-2009, 08:53 PM
SQUATS
0x15
0x15
45x15
55x15
60x15
60x12
60x10

HS PRESS
35x15
35x15
35x15
35x15

BENCH
45x10
95x10
135x10
185x3
135x8

PRESSDOWNS
100x12
120x12
120x12
120x10
100x12

Easy workout just to get moving again. Shoulder felt weird today so I took it easy. Back is feeling alot better. I can't believe how weak I got in the past month. I haven't been taking care of myself.

artificialaspirations
11-11-2009, 08:19 PM
FRONT SQUATS
0x12
0x12
45x12
65x12

GOOD MORNINGS
0x12
0x12
0x6
45x12

HS HIGH ROW
90x12
140x12
160x12

HS LOW ROW
90x10
110x10

NERD ROWS
25x12
25x12
45x6

HS PREACHER MACHINE
25x12
35x10
45x6
35x8
25x12

GHR ON 45* HYPER
0x12
0x10
10x16
25x3
0x3

Back felt good today. Another easy rehab workout. Less than 60 sec rest between each set. I may have some of the reps wrong but you get the idea.
http://www.elitefitness.com/forum/images/EliteFitness/buttons/reputation.gif (http://www.elitefitness.com/forum/reputation.php?p=9033883) http://www.elitefitness.com/forum/images/buttons/gallery.gif (http://www.elitefitness.com/gallery/showgallery.php?cat=500&ppuser=140713) http://www.elitefitness.com/forum/images/EliteFitness/buttons/report.gif (http://www.elitefitness.com/forum/report.php?p=9033883)
http://www.elitefitness.com/forum/images/EliteFitness/misc/progress.gif

artificialaspirations
11-13-2009, 08:33 PM
SPEED BENCH
45x10
95x5
135x3
135x3
145x3
155x3
135x3
135x3
135x3

HS PRESS
90x12
90x12
90x10

JM PRESSES
45x12
65x12
85x8
95x6
65x12

artificialaspirations
11-16-2009, 08:49 PM
BW 175

SQUATS
0x10
45x10
65x10
80x8
95x10
115x10
135x5
135x5

GOOD MORNINGS
45x12
65x10
85x10

WIDE PULLDOWNS
90x10
105x10
120x10
135x5

LOW CABLE ROW (WIDE HANDLE)
75x10
90x10
105x10

NERD ROWS
25x10
45x10
45x10

SHRUGS
45x10

INCLINE DUMBELL CURLS
15x12
15x12
15x10
15x10

artificialaspirations
11-18-2009, 09:18 PM
BENCH (Right shoulder didn't feel right tonight)
45x10
95x10
135x8
185x5
185x5
185x5
135x8

HS PRESS
70x3 stopped because of shoulder

DECLINE CGBP
95x10
135x6

ROPE PRESSDOWNS
55x12
65x12
70x8
75x7
65x8
55x10

Was rushed tonight, shoulder was sore from earlier today, and have very little motivation.

needtogetaas
11-19-2009, 12:04 PM
Hey good to see you man.

artificialaspirations
11-19-2009, 08:41 PM
Thanks need2, I'll be back to it soon enough.

I found a local comp to train for in february, so I can't wait to start training heavy again. This one isn't associated with a fed, but at least I can lift raw and get some experience. I'm gonna use EPISTRONG before the meet.

Im also happy to report my bloodwork after the Beastdrol/Tren-TFO cycle that I set my current PRs...liver in range, cholesterol 148, all is good. Doc says I'll live to be 100 with values like this.

artificialaspirations
11-23-2009, 09:30 PM
BW 174

14" BOX SQUAT
45x10
95x5
135x5
155x5
175x5
185x3
185x3
205x1

DEADLIFTS
45x10
95x5
135x5
185x5
205x5
225x5

LOW CABLE ROW
90x8
105x8
120x8
135x5
150x3

DB SHRUGS
45x25
45x25
45x25

BB CURL
30x15
40x10
50x10
50x8
50x6 Dropset
40x3
30x3

STRETCH

Back felt really good during deads. I can't believe how much strength I've lost in th squat. I'll keep adding weight as I feel comfortable.

artificialaspirations
11-26-2009, 01:58 PM
PEED SQUATS
45x10
45x3 (Monster Minis added here)
95x3
135x3
145x3
155x3
155x3
155x3

BENCH
45x10
95x5
135x5
185x5
195x5
205x3
215x1
215x2

Z PRESS
45x12
65x10
85x5

FLOOR PRESS
45x15
95x12
135x10
185x5
165x5

PRESSDOWNS (MONSTER MINIS)
1x25
1x15
2x4
1x12
2x4
1x15

CARDIO
16 min recumbant hill lvl 10

STRETCH

artificialaspirations
11-29-2009, 05:44 PM
14" BOX SQUATS
45x8
95x5
135x5
185x3
205x3
225x1
235x1
245x0 (could have gotten this one, but technically spotter helped a bit)

CLOSE GRIP PULLDOWN
105x12
120x12
135x10
150x5

DB SHRUGS
45x25
55x25
65x17
75x10
50x8

ALT DB CURL
15x12
20x12
25x10
30x5
20x3

STRETCH

Low back feeling better everyday.

artificialaspirations
12-01-2009, 09:15 PM
BW 181 (what a difference Thanksgiving weekend can make)

FRONT SQUAT
45x12
45x10 (monster mini bands added here)
95x5
135x3
135x3
135x3
135x3
135x3

SPEED BENCH
45x5
45x5 (mini band added here)
95x3
135x3
155x3
155x3
175x3
135x3 (monster mini added here)

STANDING DB PRESS
30x13
30x12
30x12

PRESSDOWNS (w/ mini band)
100x9
80x12
60x10
60x8
100x1 Dropset
80x3
60x5

Great workout today. Light and fast. Really concentrated on lockouts and enjoying the bands. Back feels great.

artificialaspirations
12-03-2009, 09:48 PM
14" BOX SQUAT
45x5
95x5
135x5
185x3
225x1
245x1
250x1
255x1

GOOD MORNINGS
45x10
75x10
95x10

PENDLEY ROWS
45x10
95x10
135x6
135x8

CABLE CURLS
30x12
40x10
50x8
60x3 Dropset
45x3
30x6

STRETCH

A pussy back workout but I was short on time. I really wanted to test my low back stability with the rows. It felt fine although the heavy squats remind me that I still need to be careful. Anyway, I think I'm ready for more deadlifting and leight rack pulls to keep thinks rolling. I'll be moving further away from the machines from here on out.

Andrew732
12-05-2009, 12:57 AM
14" BOX SQUAT
45x5
95x5
135x5
185x3
225x1
245x1
250x1
255x1

GOOD MORNINGS
45x10
75x10
95x10

PENDLEY ROWS
45x10
95x10
135x6
135x8

CABLE CURLS
30x12
40x10
50x8
60x3 Dropset
45x3
30x6

STRETCH

A pussy back workout but I was short on time. I really wanted to test my low back stability with the rows. It felt fine although the heavy squats remind me that I still need to be careful. Anyway, I think I'm ready for more deadlifting and leight rack pulls to keep thinks rolling. I'll be moving further away from the machines from here on out.
Keep training hard!

artificialaspirations
12-07-2009, 10:36 PM
16" BOX SQUAT
45x8
135x5
185x5
225x5
245x2
265x1
270x1
275x1

RACK PULLS (from knee)
135x10
185x8
225x5
275x5
315x5 (alt grip added 1/2 way)
365x3
385x1
405x1

PULLUPS
0x8
0x7
0x5
0x3

BAND CURLS
MMx12
MM+15x8
MM+15x8
M2x10
15x20

CARDIO
15 min treadmill hill lvl 10

artificialaspirations
12-09-2009, 09:20 PM
BW 180

ZERCHER SQUATS
45x10
95x10
115x10
135x10
155x5

INCLINE SPEED BENCH
45x10
95x5
135x3 (monster mini added here)
135x3
145x3
145x3
155x3
155x3

LATERAL RAISES
MMx12
MMx10
MMx10
MMx8 Dropset
Mx8

JR PRESSES
45x15
95x5

DCGBP
135x6
165x6
185x5
205x3
225x1

First time doing Zercher squats, incline bench w/ bands, and lateral raises with bands. Workout partner wasn't feeling the JR presses. The Z-Squats are exhausting.

Started taking Epistrong (2/day) and tren (http://drugsprofiles.com/anabolic-androgenic-steroids/finaplix.html)-TFO (1/day) for 4 weeks, then a break and finish off with 4 more weeks of Epistrong and Beastdrol before comp. Felt very motivated and strong.

artificialaspirations
12-11-2009, 08:57 PM
BW 181

14" BOX SQUAT
45x10
135x5
185x5
225x3
245x1
275x1
285x1
225x5

DEADLIFT
135x5
225x5
275x3
315x1
365x1 belt and alt grip added here
365x1 at least 5 sec hold

PENDLEY ROWS
135x5
155x5
175x5
185x4
145x12 <--new pr!

DUMBELL 21s (altered grip a bit)
15x21
20x18
15x17
12x17
12x17

GHR on 45* HYPER
0x30

STRETCH

Low back felt sore and tight when I woke up today...took aspirin all day to reduce swelling. Back feels much better after workout. 365 dead felt really heavy off the floor, but I'm glad I got it. Back felt strong during rows.

Its a bit frustrating not being able to right PR next to everything as I've been here before. All the post-injury milestones have been achieved before. I can't wit till I break through em...

The EPISTRONG and tren (http://drugsprofiles.com/anabolic-androgenic-steroids/finaplix.html)-TFO are giving me good pumps and terrific focus. Good aggression to help move the heavier weights.

artificialaspirations
12-13-2009, 04:18 PM
SPEED SQUATS
45x10 monster mini added here
135x5
185x3
185x3 mini added here
185x3
190x3
190x3
195x5

BENCH
45x20
95x10
135x5
185x5
225x3
225x2
225x1
145x15

PRESS
45x10
95x5
115x5

PRESSDOWNS
120x8
140x8
160x3
180x2
190x1
150x8 Dropset
120x8
90x8
60x8

BAND PULL-A-PARTS
mmx20
mx15
mm+mx15
mm+mx15
mmx12

artificialaspirations
12-15-2009, 09:25 PM
16" BOX SQUAT
45x10
135x5
185x5
225x5
255x3
275x2
295x0
Didn't feel like trying it again. Low back and glutes not feeling 100%.

GOOD MORNINGS
45x12
90x8 (right ham too tight)

PULLDOWNS
150x8
165x5
180x3
135x8
105x12

HYPEREXTENSIONS
0x10
0x10
0x10

HAMMER CURL
25x20
30x12
25x13
25x8

RACK SHRUGS
135x20
225x15
275x12
315x6 Dropset
225x10
135x15

Low back, glutes and hams are uncomfortably tight. Still pretty sore from last squat workout. I guess those doubled bands had more tension than I thought.

artificialaspirations
12-17-2009, 09:14 PM
BW 182.5

FRONT SQUAT
45x10
95x10
135x10

SPEED BENCH
45x10
45x10 monster mini added here
95x5
135x3
135x3
135x3
135x3
135x3
150x13 <--pr! (bands removed here)

DB PRESS w/ mini bands
20x12 couldn't lock any out
0x12 locked most
0x12 locked ~3/4
0x12 locked ~1/2

DECLINE CGBP w/ monster mini and micro mini
95x12
135x8
135x6
155x8 <-- pr! (bands removed here)

SIDE/REAR DELT CABLE RAISES
20x12
20x12
20x12

CARDIO
15 min recumbant level 10 hill

STRETCH

Fun workout tonight. Felt a little bit weaker as I didn't sleep well last night. Tossed and turned 75% of the night. I've noticed I sleep better on days I workout.

artificialaspirations
12-19-2009, 03:53 PM
BW 185

14" BOX SQUATS
45x10
135x5
225x5
245x5 <--new pr!
275x1 (missed the 2nd)
290x1
295x1
300x1

SUMO DEADS
135x5
225x5
315x3
315x1 (pulled this one conventional)
315x5
365x2 (added belt and mixed grip)

PENDLEY ROWS
135x5
185x5
185x5

BARBELL CURL
40x12
50x12
60x12
70x11

CARDIO
15 min steady state lvl 9 recumbant

STRETCH
The deads and low back are a bit disappointing. Still slight discomfort and lack of confidence in the erectors.

artificialaspirations
12-19-2009, 11:52 PM
Goals by the end of march @ 181 bw are:
Squat 405
Bench 315
Dead 500
Press 205

To get there I need to:
1. heal up the low back and keep it healthy
2. work on posterior flexibility and loosening up tight hamstrings
3. develop right shoulder and keep it comfortable
4. strengthen triceps and work on strong lockouts
5. clean up the diet

I've got three-4 week blasts of Epistrong with time off in between to help get me there. Things are progressing nicely so far, just wish the low back would heal faster.

artificialaspirations
12-21-2009, 09:37 PM
OVERHEAD SQUAT
0x12
45x10
65x5
95x1
95x2
45x5
45x5

BENCH
45x15
95x5
135x5
185x3
225x3
225x3
225x3
225x3
225x3

PRESS
95x5
115x5
135x3
135x3
135x3

DCGBP
185x5
205x5
225x3
225x3
225x2

DIPS
0x8
0x8
0x8
0x8
0x8

Workout didn't go like I planned. The overhead squat was tough. I couldn't keep my heels flat at the bottom. Arms stay slightly forward (must be shoulder flexibility). The squats cracked my hip[s and knees like something I never felt before so I may have to set these aside. Bench went well, even paused a few of the first sets. I had to substitute OHP for rack presses as some ass-clown needed it to curl 50 lbs. Had to sub DCGBP for rack lockouts as another ass-clown needed rack for 1/2 squats. The other 2 squat racks were being used for curling. It was hopeless so I had to keep moving. Glad monday is over...