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Yeti Log: AKA Run Beard Man, Run!


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Feeling a bit tired lately. Starting to think the week off when I get Lasiks will be a good rest. Noticed some instability behind my ostomy with squats. Starting to think hack squats and standard squats are the culprit. Going to stick to the number I used this week for next week, then try single leg work, if that doesn't help, I'll nix em all together. A week off might fix it though. Can't lift if you hurt yourself though, aye? Surprisingly, deadlifts are just fine on my ostomy, weird.

 

9-15-11 Legs 4x8

Squats 205lbs x8x8x8x8 -> Stay

Hammer Strength Leg Presses: 375lbs x8x8x8x8 -> 385lbs

DB Stiff Leg Deadlifts: 120lbs x8x8x8x8 ->130lbs

Seated Calf Raises: 190lbs x8x8x8x8 ->200lbs

Standing DB Calf Raises: 200lbs x10x10x10x10

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9-16-11 Shoulders 4x8

DB Shoulder Press: 2x55lbs x8x8x8x8 ->120lbs

EZ Upright Row: 130lbs x8x7x7x6 ->Stay

EZ Posterior Row: 135lbs x8x8x8x8 ->140lbs

Machine Shoulder Press 130lbs x8x8x8x8 132.5lbs

DB Lateral Raise 2x45lbs x8x8x8x8 ->Stay

Posterial RaisesL 2x35lbs x8x8x8x8 -> Stay

DB Shrugs: 2x85lbs x8x8x8x8 ->Stay

 

Good day today.

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Good day today, I am going at it pretty hard because I am taking an entire week off to allow my body to easily recover from Lasik.

 

9-18-11 Chest 4x8

Barbell Bench Press 190lbs x8x7x4x5 ->Stay

Incline Barbell Bench Press 155lbs x8 160lbs x8x8x8 ->165lbs

Dumbbell Bench Press 140lbs x8x8x5x5 -> Stay

Incline Dumbbell Bench Press 120lbs x8x7x6x9 ->130lbs

Flat Cable Flys 70lbs x8 80lbs x8x8x8 ->90lbs

 

Much grunting, and growling was had.

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Stay means I need to stay at that weight for at least one more week, when I add a number to the end like ->195lbs it means that is the new weight I am trying for next week.

 

I really never stay though. I either add micro weights or do some negatives. But it's long winded, so I usually write stay. Most people stall when they stay at a weight, so I aim for a couple more reps, either in the form of negatives, or a little bit of extra weight.

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Weighed in today, 144.5lbs. That's more like it! As I get heavier my chinups and pullup weights are starting to suffer...I'm just gonna stay at 30lbs and see what happens.

9-19-11 Arms

 

Weighted Dips: 55lbs x7x8x7x7 -> Stay A pretty girl walked by on that random 8.

Hammer Chinups: +30lbs x8x8x7x7 ->Stay

EZ Curls 100lbs x8x6x6x6 ->103.5lbs

Tricep Kickbacks 35lbs x8x8x8x8 Stay ->40lbs

Straight Bar Tricep Overhead Cable Raises 85lbs x8x8x8x8 ->90lbs

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Haven't updated in a few days. Been busy researching my Lasik and talking with my surgeon. After my week off I will be revising my lifting routine.

 

Here are my last two days logs.

 

9-21-11 Shoulders

DB Shoulder Press 120lbs x8x8x7x3 -> Stay

BB Shoulder Press 130lbs x5x8x5x8 -> Stay

BB Upright Row: 125lbs x8x8x8x8 (I need to slow down on these)

Posterior BB Row: 140lbs x8x8x8x8 (Gonna cut these)

Revised DB Lateral Raises 2x15lbs x8x8x8x8 ->2x20lbs

Posterior Delt Flys: 2x20lbs x8x8x8x8 (Drop to 15s)

 

 

This was a good day. Everything went smoothly.

 

9-22-11 Legs

Front Squats ATG 150lbs x8x8x8x8 ->160lbs

Machine Leg Press 385lbs x8x8x8x8 ->395lbs

DB Stiff Leg Deadlifts 130lbs x10x10x10x10 ->140lbs

Seated Calf Raises 200lbs x10x10x10x10 -> Stay/Slow Down

Standing EZ Bar Calf Raises 205lbs x10x10 225lbs x10x10 ->235lbs

 

When I come back I will be focusing on a 2 second up, 2 second down tempo, using more control, and doing things correctly. I'll also be moving my days, and knocking out some exercises.

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9-23-11 Back

 

Pullups x8 10lbsx8 20lbs x8x8 25lbs x8x8 ->25lbs

Rack Deadlifts 225lbs x8x8x8x8 ->235lbs

T-Bar Row: 160lbs x8x8x8x8 ->165lbs

DB Row 2x90lbs x8x8x8x8 ->2x95lbs

Pulldown Burnouts: 172.5lbsx8x8x8x8

 

I dropped my pullups and chinups variants to 25lbs, realizing if I am gaining about 1lb a week then I should only be adding a couple lbs to my lifts. From now on I will be adding 2.5lbs to each a week. I focused on a wide grip, slow movement, keeping my elbows back and pinching my shoulder blades together. I think my lats aren't growing from improper form.

 

Now it's time for Lasik, and 1 week off.

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Well, it's finally that time. I will be taking a week off while my eyes heal from Lasik. This will give my body and mind time to recover. I will be working on some new goals during this time off.

 

I've completely eliminated hack squats and back squats and will be focusing on front squats, dumbbell squats, and leg presses. I've also chopped a few exercises I think are crummy. I quite enjoy front squats, I've never been comfortable having weight crushing my spine, this solves the issue nicely and I think for my bio mechanics they transfer over better to quad development.

 

Surprisingly I have never felt any pain or discomfort with deadlifts or rack deadlifts, or stiff leg deadlifts. I quite enjoy them and will continue to progress on them.

 

Here are some numbers from the past 8 weeks.

 

Starting Body Weight End of July: 129lbs at 9% Bodyfat / Ending Body Weight Today: 145lbs at 10% Bodyfat

Bench Press: 190lbsx8

Front Squat: 150lbsx8

Leg Press: 385lbsx8

Deadlift: 205lbsx8

Rack Deadlifts: 225lbsx8

T-Bar Row: 160lbsx8

One Arm DB Row: 90lbsx8

Seated Shoulder Press: 130lbs

Pullup/Chinup: +25lbsx8

Dip: +55lbsx8

 

I am quite pleased and will work on some reasonable goals after my rest time. (:

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Not weightlifting related, but I figured I'd post anyway. I am nearly 72hrs out from my LASIK eye surgery. I went from 20/150 without glasses, 20/30 with glasses to 20/10 vision. My eyes are recovering nicely, I attribute my fast recovery to my stout diet and exercise regime. The eyes are pretty slow to heal, but I reckon I am giving them a quicker recovery with my lifestyle. On a side note, I was watching TV yesterday and an ASPCA commercial came on, and I bawed so hard.

http://img708.imageshack.us/img708/8255/dscn2966j.jpg

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I'm kind of at a loss for what to do with my new routine. I know my old one was crowded with not enough rest. But I liked the 4x8. I want a bit more strength so I am going for a 5x5, I remember the 5x5 hurting my joints after a while so I am limiting myself to one or two 5x5s per day, and going to a 4 day split, under 60 min, 2-3 min rest, at 85%1RM for 5x5s. About 15-20 sets per body part. I am shying away from most isolations and sticking with my bread and butter lifts for now, especially while my eyes are still healing.

 

Here is my new routine.

 

Sunday: Chest/Triceps

Bench Press 5x5 85%1RM

Dumbbell Bench Press or Incline Dumbbell Bench Press 5x5

Weighted Triceps Dips 4x8

1x Tricep or Chest Isolation 4x10

 

Monday: HIIT

 

Tuesday: Rest

 

Wednesday: Shoulders

Barbell Shoulder Press 5x5 85% 1RM

Dumbbell Shoulder Press 4x8

Lateral Raise 4x10

Bent Over Flys 4x10

 

Thursday: Legs

Squat Variant 5x5 85% 1RM

Leg Press or Leg Curl 4x8

Stiff Leg Deadlift or Hamstring Work 4x8

Calf Raises 4x10

 

Friday: Back/Biceps

Deadlift 5x5 85% 1RM

Weighted Pullup or Chinup 5x5

1x Row Variant 4x8

Bicep Isolation 4x8

 

Sturday: Rest

 

How's that look?

 

Todays log.

 

10-3-11 Chest 5x5/4x8

Barbell Bench Press 205lbs (Accidental overload) x5x4 195lbs x3x2x1 (Screwed this up good, lol)

Dumbbell Bench Press 140lbs x5x5x5x5 -> Stay (I needed help getting into starting, I need to catch up)

Weighted Dips +40lbs x8x8x6x7 -> 45lbs

Isolation Skipped it, was feeling a bit wobbly.

 

My body needs a good break in week before I can say if that week helped or not.

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I'll only be lifting 3x this week because I feel my eyes still needs to recovery, I've also only been doing 3 or 4 exercises per day, and I may keep it that way to keep reps per day around 20. Next week I will go onto my 4x split. I've been having fun playing with combo set/rep schemes, it feels good. Today was leg day.

 

10-5-11

Front Squats 160lbs x5x5x5x5 -> 170lbs

Machine Leg Presses 390lbs x8x8x8x8 -> 400lbs

Dumbbell Stiff Leg Deadlifts 140lbs x8x8x8x8 ->150lbs

Seated Calf Raises 200lbs x10x10x10x10 ->205lbs

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Here are my logs from the past few days. I am really enjoying my reduced workload and relaxed schedule. I'm also learning a lot about my body. My chest doesn't like to be hit with lots of sets, I focus only on two chest movements and one combo chest and tricep movement like dips or close grip bench. I also noticed a lot less mental leg by reducing deadlifts to 3 sets of 5, makes sense because they are extremely intense.

 

10-7-11 Back/Biceps

Weighted Pullups +25lbs x8x8x8x8 +50lbs Forced Negatives x5 ->30lbs

Deadlifts 215lbs x5x5x5

BB Rows 135lbs x5 140lbs x5x5x5x5 ->145lbs

DB Rows 190lbs x8x7ishx4x6 -> Stay (Finally got stuck on these, lol)

Supersetted Chinups x8x8x6x4 (Day after was the first time my biceps were every sore, screw curls)

 

10-9-11 Chest/Triceps

BB Bench Press 195lbs x5x5x5x5x4 -> 200lbs

DB Slight Incline Bench Press 120lbs x8 130lbs x8x8x8x6 ->140lbs (I have trouble getting the weight to starting position)

Weighted Dips +45lbs x7x8x8x7 -> 50lbs

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