Decline bench press 205-.1, 225-0, 245-0
Conventional deadlift 425-0, 365-.2, 415-.1
Pause squat 235-.9, 255-.1
Rack pull 505-0, 455-.7
Gym 2017/10/12 09:42
Bench press 210-.1, 225-0, 275-0, 260-0
Standing shoulder press
195-.1, 205-0, 145-.2
Standing behind the neck shoulder press 195-.1, 205-0
Bent over barbell row 335-0, 285-.2, 305-.1
One legged leg press
Right 85-.1
Left 85-.1
Stiff legged deadlift 365-.2, 425- 0
Gym 2017/10/09 07:48
Decline bench press 225-0, 245-0, 205-.7
Conventional deadlift 425-0, 365-.8
Pause squat 235-.6
Rack pull 505-0, 455-.3
Gym 2017/10/06 07:31
Bench press 205-.2, 235-0, 255-0
Standing shoulder press 175- , 135-.1, 185-0
Standing behind the neck shoulder press 185-0
Lat pull front 110-.3
Lat pull back 200-
Lat row 250-.1, 250-.2
One legged leg press
Right 65-1
Left 65-1
Stiff legged deadlift 425-0
Gym 2017/10/03 07:55
Decline bench press 225-0
Conventional deadlift 365-1, 425-0, 415-.1
Pause squat 235-0, 225.3, 215-.9
Rack pull 495-.1 , 465-.3
Gym 2017/09/30 09:21
Bench press 220-0, 235-0
Standing shoulder press 155-.1, 175-0
Standing behind the neck shoulder press 115-.1, 125-.1
Lat pull front 110-.1
Lat pull back 120-5, 160-1.2, 200-.1
Lat row 250-.2
One legged leg press
Right 65-.1
Left 65-.2
Stiff legged deadlift 425-.1
Gym 2017/09/27 11:10
Decline bench press 195-1, 205-.1, 215-0
Conventional deadlift 375-.1, 425-0, 375-.1
Pause squat 185-1, 235-.1, 205-1, 225-.2, 215-1, 225-.1
Rack pull 495-0, 465-.3, 485-0
Gym 2017/09/24 08:35
Bench press 185- 1, 235-0, 205-.1, 195-.2,
Standing shoulder press 135-.2, 115-.2, 155-.1
Standing behind the neck shoulder press 115-.1 , 125-.1
Lat pull front 110-.1
Lat pull back 110-.2, 120-.1
Lat row 230-.2, 250-.1
Stiff legged deadlift 375-.2, 425-0, 375-.2
One legged leg press
Left 65-0, 65-.2
Right 65-.2, 65-.2
Gym 2017/09/21 09:28
Dip assist machine 60-.1, 60-.1, 45-.1
Conventional deadlift 325-.2, 375-0, 390-.1, 425-0, 325-1, 375-0
Rack pull 495-0, 455-.1, 455-.1,
Leg press machine 370-.1, 370-0
Gym 2017/09/18 11:43
Bench press 195-.2, 235-0
Standing shoulder press 135-.1
Behind the neck shoulder press 115-.1
Stiff legged deadlift 325-.7, 375-.1, 375-.1
Lat pull down behind the neck 100-.3, 110-.1
Lat pull down front 110-0
Lat row 230-.1
One legged leg press
Left 40-1.3, 60-0, 65-0
Right 40-1.1, 60-.2, 65-0
Gym 2017/09/15 06:31
Conventional Deadlift 325-.2, 375-.1, 325-.3, 325-.7, 395-0
Dip assist machine 85-.9, 55-0, 70-.1
Rack pull 415-.6, 465-0, 435-.1, 435-.1,
Leg press machine 325-.2, 370-.1
Gym 2017/09/12 10:16
Bench press 235-0, 185-1
Standing shoulder press 135-.1
Stiff legged deadlift 325-.1
Lat pulldown 100-.1
Lat row 220-.2
Gym
2017/09/09 10:23
Conventional deadlift 335-.3, 335-.2, 385-.1
Bench press 185-.8, 205-0
Assist dip 85-.1
Leg press 325-.1
Rack pull 405-.2, 455-0, 430-0
2017/08/31 14:49
Bench 235-0
Dead 365-.1
Lat pull down 80-1
One legged leg press
Right 40-.3
Left 40 -.3
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.
Work out notes:
Not much to say really. I'm back in the gym.
Bench press remarks:
I'm beginning to think of the bench press as a movement that is just not isolated to the front deltoids, triceps and pectorals.
Rather it is a symbiotic cooperation between triceps, pectorals, and all of the heads of the shoulder deltoid muscles which include the front, lateral, and rear deltoid.
Hence my workouts reflect that thought. I do shoulder presses, behind the neck shoulder presses, and bench press on one day. Then the next workout I do decline bench press.
The rationale behind this is the bench press has too many micro oscillations in the bar path to constrain it to the just the front deltoid. True, off the chest the bar path comes straight up the first two or three inches but then it gently arcs upward toward directly perpendicular to over your head closely mimicking the shoulder press movement.
Further what if you're maxing out and the bar path becomes erratic while you're struggling to push the weight up. Your elbows and shoulders don't maintain perfect form. They take on positions that kind of approximate the behind the neck shoulder press. The elbows tend to flare out. The elbow joints take on sharper angles, and tricep muscle recruitment dominates over front deltoid and pectoral involvement -- just as it does when one behind the neck shoulder presses.
The behind the neck shoulder press is accomplished by putting the bar on the back of your neck as if you were squatting. Then with both hands press the bar off the back of the neck in a vertical movement towards the ceiling. It emphasizes tricep, forearm and wrist strength which are all important to the bench press.
Another reason is the law of radiation. This simply means flexing one muscle tends to contract the surrounding muscles. Wouldn't it stand to reason that if you had strong thick lateral and rear deltoids, then your front deltoids would contract stronger and more forcefully and enable you to support heavier bench press loads? That's why I do the shoulder press and behind the neck press and decline press in addition to the bench press to increase my bench pressing weight.
Intra-workout protein intake:
I've totally ditched the powdered crap in the tub protein shake, and I'm using fatty steak as an intra-workout protein supplement.
The reasoning is two-fold. First, the powdered sh$t in a tub protein shake does exactly that: it makes me crap my guts out while I train. It probably has something to do with the nasty emulsifiers, and artificial preservatives and sweeteners and God knows what else the unscrupulous sh$thead protein manufacturers are putting in their sh$tty protein powder. All I know is that dried protein powder in a tub makes my anus vomit.
Rarely do I have problems with eating steak while I workout. No more liquefied protein sh$ts in the middle of my training sessions which shortens the duration of my workout. Good riddance to the nasty dried powder crap in a tub.
The second reason I've converted to steak is that steak is less insulinogenic especially when it's greasy and fatty. This helps thwart your body releasing insulin hormone into the bloodstream which will in turn help assimilate dietary protein into the muscles.
This video can explain this concept better than I can:
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