All weights are in standard American pounds
9/4/2016 03:18 PM - 8:00 PM
One hand bench press Smith machine
Left 90-.1, 110-0, 90-0
Right 90-.2, 110-0, 90-.1
Stiff legged deadlift mixed grip
435-0, 415-.1, 435-0
Rack pull mixed grip
505-0, 455-.1, 505-.1, 525-0
High bar back Squat wearing strongman inzer knee sleeves 315-0, 335-.1
Precor cable machine triceps pushdown rope attachment 150-.3, 170-0
Precor Cable machine standing hammer bicep curl rope attachment
200-.6
Precor pec fly machine 240-.5
Precor Seated leg press
40-rep until muscle failure
9/4/2016 03:18 PM - 8:00 PM
One hand bench press Smith machine
Left 90-.1, 110-0, 90-0
Right 90-.2, 110-0, 90-.1
Stiff legged deadlift mixed grip
435-0, 415-.1, 435-0
Rack pull mixed grip
505-0, 455-.1, 505-.1, 525-0
High bar back Squat wearing strongman inzer knee sleeves 315-0, 335-.1
Precor cable machine triceps pushdown rope attachment 150-.3, 170-0
Precor Cable machine standing hammer bicep curl rope attachment
200-.6
Precor pec fly machine 240-.5
Precor Seated leg press
40-rep until muscle failure
8/27/2016 11:50 AM - 6 PM
Bench press 195-.2, 195-.1, 215-0
Conventional deadlift 365-.2, 415-0, 435-0
Romanian deadlift 235-0
Standing shoulder press 245-.1, 290-0
Seated cable row Precor machine
250-.3
Precor Seated leg press wearing strongman inzer knee sleeves 330-0, 330-0
Precor dip assist machine 50-.1
Bench press 195-.2, 195-.1, 215-0
Conventional deadlift 365-.2, 415-0, 435-0
Romanian deadlift 235-0
Standing shoulder press 245-.1, 290-0
Seated cable row Precor machine
250-.3
Precor Seated leg press wearing strongman inzer knee sleeves 330-0, 330-0
Precor dip assist machine 50-.1
8/12/2016 12:51 PM - 6 pm
High bar back Squat wearing strongman inzer knee sleeves 275-.9, 295-.2, 295-0, 315-0
Precor one legged leg press wearing strongman inzer knee sleeves
Right 40-1, 80-0, 60-.1, 80-0
Left 40-1, 80-0 , 60-.1, 80-0
Rack pull 505-0, 525-0
Smith machine one arm bench press
Left 90-0, 110-0, 120-0
Right 90-.1, 110-0, 120-0
Stiff legged deadlift 415-0, 415-0
Precor cable machine triceps pushdown rope attachment 150-.1
Precor Cable machine standing hammer bicep curl rope attachment 200-.5
Precor pec fly machine 240-.2
Precor Seated leg press 40-rep until muscle failure
High bar back Squat wearing strongman inzer knee sleeves 275-.9, 295-.2, 295-0, 315-0
Precor one legged leg press wearing strongman inzer knee sleeves
Right 40-1, 80-0, 60-.1, 80-0
Left 40-1, 80-0 , 60-.1, 80-0
Rack pull 505-0, 525-0
Smith machine one arm bench press
Left 90-0, 110-0, 120-0
Right 90-.1, 110-0, 120-0
Stiff legged deadlift 415-0, 415-0
Precor cable machine triceps pushdown rope attachment 150-.1
Precor Cable machine standing hammer bicep curl rope attachment 200-.5
Precor pec fly machine 240-.2
Precor Seated leg press 40-rep until muscle failure
I use a rating system to document my lifts. One full with good enough form repetition counts as “1”. Two quality reps with decent form count as “2”.
Any number with a decimal point in front of it represents a partial rep or a miss.
A “.9” represents a rep with not very good form but I still completed it. A “.4” means I got the weight almost half way up. A “.3” represents the bar traveled far less than half way. And “.1” means I barely cleared the weight from whatever it was resting on or I barely came out of the hole with it or I slightly budged it off my chest. A “0” means no movement of the weight just force being applied to it but it stays stationary -- essentially turning it into an isometric movement. Any number I failed to mention, just remember a “1” is a complete rep and a “0” is isometric.
Notes:
I'm finally starting to see movement in my plateaus. The reason for that is I changed my intra-workout protein shake back to whey protein from beef protein isolate. The whey protein is a less potent protein source than the beef protein so my weak bitch digestive system crapped my guts out less severely on the whey than with the beef.
The beef protein isolate caused me to have explosive diarrhea for approximately forty-eight hours after every workout. This screwed up my forty-eight hour window to synthesize muscle because even the smallest amount of ingested animal protein would wind up being flushed down the toilet.
I'm also experiencing severe bicep tendonitis at the insertion point on the other side of the elbow in one of my arms. I didn't experience any pain until one day when I was pounding my girlfriend's vagina on the couch and I was using my right arm to prop my upper body up. The next day I started to experience the tendonitis. Then when I went to the gym and I trained deadlifts and variations of it with a mixed grip, that only exacerbated the pain in my bicep tendon.
My solution will be to alternate between mixed grip one week and the next week use a double overhand grip coupled with lifting straps. My theory is that overuse of the mixed grip is causing my pain because there is a severe amount of twisting that is applied to the arms when using mixed grip on deadlifts. The weakest part of the chain that starts at the hand and ends at the shoulder is the elbow area. To lessen the torque at the elbow, the use of straps combined with a double overhand grip will put the arm in a straighter more perpendicular position relative to the barbell which should lessen the elbow torque and thus remedy my bicep tendonitis.
Lastly I'd like to comment on the Pec fly machine. As you'll notice above I moved 240 lbs on the Pec fly machine. But I know for sure if I were to put a 120 lb dumbell in each of my hands and laid my back on a flat bench and attempted a pec fly, both of arms would rip out at the shoulder socket.
The pec fly machine is a deceptive strengthening tool because it is operated by pulleys, and all that extra machinery allows you to lift exponentially more than you can using actual weights. So don't take my pec machine records too seriously.
Notes:
I'm finally starting to see movement in my plateaus. The reason for that is I changed my intra-workout protein shake back to whey protein from beef protein isolate. The whey protein is a less potent protein source than the beef protein so my weak bitch digestive system crapped my guts out less severely on the whey than with the beef.
The beef protein isolate caused me to have explosive diarrhea for approximately forty-eight hours after every workout. This screwed up my forty-eight hour window to synthesize muscle because even the smallest amount of ingested animal protein would wind up being flushed down the toilet.
I'm also experiencing severe bicep tendonitis at the insertion point on the other side of the elbow in one of my arms. I didn't experience any pain until one day when I was pounding my girlfriend's vagina on the couch and I was using my right arm to prop my upper body up. The next day I started to experience the tendonitis. Then when I went to the gym and I trained deadlifts and variations of it with a mixed grip, that only exacerbated the pain in my bicep tendon.
My solution will be to alternate between mixed grip one week and the next week use a double overhand grip coupled with lifting straps. My theory is that overuse of the mixed grip is causing my pain because there is a severe amount of twisting that is applied to the arms when using mixed grip on deadlifts. The weakest part of the chain that starts at the hand and ends at the shoulder is the elbow area. To lessen the torque at the elbow, the use of straps combined with a double overhand grip will put the arm in a straighter more perpendicular position relative to the barbell which should lessen the elbow torque and thus remedy my bicep tendonitis.
Lastly I'd like to comment on the Pec fly machine. As you'll notice above I moved 240 lbs on the Pec fly machine. But I know for sure if I were to put a 120 lb dumbell in each of my hands and laid my back on a flat bench and attempted a pec fly, both of arms would rip out at the shoulder socket.
The pec fly machine is a deceptive strengthening tool because it is operated by pulleys, and all that extra machinery allows you to lift exponentially more than you can using actual weights. So don't take my pec machine records too seriously.
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