Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat

Played basketball for an hour and a half. Went alright for the first hour but then started to get pretty severe knee pains on lateral movements after that. Dammit, I hoped this had gone away by now.

Oh yah, I forgot that I also did these during my workout earlier.

Calf Presses:

135x20, 225x20, 405x20, 585x15, 810x15

These also cause some discomfort in my knee joints on the last two sets. I really need to do just higher rep counts on lower weight on these because this may be part of the problem with my knees. I really enjoy seeing everyone in the gym look at me crazy when I do them though.

Fasted 16 hours. My calves and chest are crazy sore today still, but I need to go anyways. Other than that I feel pretty good besides walking crooked from those calf presses.

Resting HR after 4 bags of green tea (pre-workout): 46 bpm

Calf Presses:

135x20, 225x20, 405x20, 585x15, 810x15

http://t2.gstatic.com/images?q=tbn:ANd9GcQ3P_xAHh9_sZZtXsKLWC44k6lrNehRU6f31lLn-QwiA6bcJ4Je2MSa298e

Calf Presses:

135x20, 225x20, 405x20, 585x15, 810x15

 

http://t2.gstatic.com/images?q=tbn:ANd9GcQ3P_xAHh9_sZZtXsKLWC44k6lrNehRU6f31lLn-QwiA6bcJ4Je2MSa298e

Haha I feel awesome when I do those and then I get humbled when I do bench press. My chest is so weak in comparison to everything else. Going to have to really struggle.

Had a pretty good/frustrating workout today.

Romanian BB Deadlifts: (raw, no stuff, no gloves, no chalk, screw that shit)

135x12 (underhand), 155x12 (underhand), 195x12 (underhand), 235x12 (mixed grip, accidentally put more weight on the left side than on the right so this was very awkward and did not realize til the set was over why I was leaning to the left the whole time), 245x12 (mixed grip, 2 10 second rest pauses, just barely made it there)

Flat Barbell Bench: (decided to try barbell today since I had done dumbells for the last month, this was frustrating)

95x12, 135x12, 155x12, 175x9 (failed on 10), 175x10 (with 2 10 second rest pauses, failed on 11)

I really despise how weak I am on my chest workouts. Going to have to step this up a notch.

Bentover Dumbell Rows: (one in each hand, close stance)

30sx12, 45sx12, 65sx12, 75sx12 (had some kipping on last 4)

Incline Dumbell Fly's:

25sx12, 30sx12, 40sx12 (really slow and controlled on these today)

Circuited Walking Plate Lunges with Jumpropes. The format was 16 steps of walking lunges with a 45 lb plate held overhead then walk to jumprope and do 210 reps x 5 sets. After that I did 5 more sets of jumpropes as intervals.

This brought my total to 2100 jump ropes and 80 walking lunges today.

My calves were killing me today already so I barelyyyyyyyy made it through those jump ropes.

Good strength Matt, interesting mix of exercises as well!

How come it was a frustrating workout?

It was just frustrating because I was hoping I could have gotten 175 for 12 on my bench.

My lower body is so much stronger than my upper-body so I totally understand how you feel. I start off my week feeling like a tank with lower-body power and then, by the time shoulder day rolls around, my head is out of the clouds and I remember I have a lot of work ahead of me.

You'll get there, though, you've got enough determination, dedication, and consistency that all it's going to take is time and patience, both of which I'm pretty sure you're more than willing to put in.

Plus, mygod, those lunges and jump ropes. My legs are already tore up from deadlifting today and reading that just made them ache even more.

My lower body is so much stronger than my upper-body so I totally understand how you feel. I start off my week feeling like a tank with lower-body power and then, by the time shoulder day rolls around, my head is out of the clouds and I remember I have a lot of work ahead of me.

 

You'll get there, though, you've got enough determination, dedication, and consistency that all it's going to take is time and patience, both of which I'm pretty sure you're more than willing to put in.

 

Plus, mygod, those lunges and jump ropes. My legs are already tore up from deadlifting today and reading that just made them ache even more.

Yah it is just going to take some extra effort on my part. I literally dont think I can get off my couch right now. I sent you a friend request on bookface.

I sent you a friend request on bookface.

Confirmed. I don't really do much on there other than click the "like" button on random shit so look out for that.

I don't really do much on there other than click the "like" button on random shit so look out for that.

Same, and now they've got that Timeline thing on there it's even worse !!

Pretty decent workout today.

Warm up

Stretch

Bi/tri (25sx60 reps on hammer curls first set)

No jump ropes today because i have to pack up my apartment. Moving to a new place tomorrow morning downtown. Probably wont be getting too much else accomplished over the next few days.

No training yesterday, because the whole day was spent moving downtown. Carried everything I own from my apartment down the stairs (heavy stuff) to my new house and then upstairs as well. It was a pretty good workout overall as I was hungry all day.

Well I was going to train today but I am running a fever and having nausea/vomiting/diarrhea with no end in sight. I NEVER ever get sick. What gives? Must be the stress of this move/finances. It has been two years since I have been sick.

Damn, mate, I really hope you start feeling better soon.

Woke up feeling maybe 80% better. Fever had come down but still having abdominal cramps. I decided to try to hit the gym anyways. Weighed in at 202.4 this morning, largely due to dehydration from massive fluid loss all day yesterday along with absorbing little to no nutrients of what i did eat. Had a huge salad with spinach/kale, carrots, fitness bread made into bread crumbs, and homemade avocado dressing along with a banana.

Barbell Deadlifts: (raw, no gloves, belt, chalk, etc)

135x12, 155x12, 225x12, 315x4(thought I could get 6, but busted open a callous on my hand), 335x1

Seated DB Shoulder Press: (felt super weak on these today)

25sx12, 30sx12, 50sx9, 50sx10 (less weight and reps that last time)

Wide grip pull downs: (good form, no jerky stuff)

70x12, 85x12, 100x12, 115x9

Chin up grip pull downs: (same for these)

100x12, 130x12, 140x12, 150x12 (rest pause 10 sec before last 3)

Decided to throw in some squats since I had been out of the gym for three days.

BB Squats:

135x12, 225x12, 315x12 (all felt pretty tough)

Walking weighted lunges:

2 sets of 45 lb plate overhead x 16 steps

Had some cramping during these so i hung it up for the day. Hope to be back to normal in a few days.

Still feel a little off today. Almost recovered 100%. Had to get blood drawn today.

Warm up

Forgot to stretch

Bi/tri (first set of hammer curls 25's x 64 reps)

2300 jump ropes

Some pics from my day at the gym.

http://img.photobucket.com/albums/v89/timeimperfectxxx/09339b51.jpg

http://img.photobucket.com/albums/v89/timeimperfectxxx/db8f8cfc.jpg

Yesterdays workout was eh. Not enough sleep.

BB Squats: (first time doing these in the rack and not smith in a long time)

135x12, 185x12, 225x12, 275x5, 135x10 x 2 sets (jump squats)

My legs were still worn out from DL and squats 48 hours before. I didnt take my extra recovery day inbetween and paid for it.

Incline BB Press: (not on smith as well, trying to get away from that to work accessory muscles as well)

135x10, 135x10, 135x9, 135x10

These were harder than I rememer as well but I also killed my tri's less than 24 hours before.

BB Bent Over Rows:

95x12, 115x12, 145x12, 175x12 with two Rest Pauses

Drop set: 175x5 drop 155x5 drop 135x5 drop 115x5 drop 95x5

DB shrugs:

40sx12, 65sx12, 85sx12, 100sx12, 110sx7

Incline DB Flys:

22.5sx12, 30sx12, 40sx12

Did some sets with the 22.5s and 30s holding the weight at the bottom for 5 seconds on each rep. These were tearing my chest apart and I loved it.

Should be back to 100% on my next workout (saturday) as today is a rest day at work.

Pretttyyy good workout today. 202.4 on the scale today. Havent been able to check the bf%.

warm up

Stretch

Bi/tri (went heavier today and did less reps)

2 sets of walking weighted lunges with 45 lb plate overhead x 18 steps

2500 jump ropes

Felt very motivated all morning and during my workout due to watching the movie "Warrior". It was so good and Tom Hardy is scary as hell in it. I cant wait to see him as Bane this summer.

I think I had the best workout in recent memory if not ever today.

Romanian DL: (raw, no gloves, straps, belts, chalk, etc)

45x12, 135x12, 185x12, 225x12, 255x12 (two 5-10 sec rest pauses)

Flat Dbell Bench Press:

20sx12, 30sx12, 45sx12, 50sx12, 60sx13 (30 sec rest pause)

Dumbell(2) Bent Over Row:

20sx12, 35sx12, 55sx12, 75sx12 (1 rest pause), 80sx12 (2 rest pauses)

Barbell Cleans: (not power, no dipping to catch weight)

45x12, 95x12, 135x4 (weight flew off because the clips that are supposed to hold the weight on flew off, i guess they are old and dont fit anymore so I went and finished these with dumbells)

Dumbell(2) Cleans:

30sx12, 40sx12, 50sx12 (one rest pause)

Supersetted jump ropes with weighted walking lunges.

First 4 sets were 45 lb plate held overhead x 14 steps each

Last 6 sets were 45 lb dumbell in each hand (90) x 12 steps each

2700 jump ropes total ss with the above lunges.

I wanted to quit when I got to set 6 and 7 but kept going.

Pretty good arm workout today.

Did the standard hammer curls, bench dips, preacher curl, tri pushdown.

Then I did a giant set of skullcrushers, bb curl, into wrist curl. These were agonizing by the time I got to wrist curls. I could barely hold the bar.

Set 1: 30 lb bbell

25 skullcrushers, 25 curls, 25 wrist

Set 2: 40 lb bbell

18 skullcrushers, 18 curls, 18 wrist

Set 3: 50 lb bbell

12 skullcrushers, 12 curls, 12 wrist (2 rp, pure agony at the end)

Set 4: 60 lb barbell

8 skullcrushers, 8 curls, 8 wrist (2 rp, see above)

After I finished these I literally thought my arms were going to explode and I couldnt have gripped a pen if I would have needed to to save my life.

After a few minutes rest and gaining feeling back in my hands I went and did my jump ropes.

3080 jump ropes

I accidentally did an extra set but thats alright.

2900 jump ropes

Weighted step ups:

135 lb bbell on back 3 seta of 12 reps

120 straight crunches in a row

Calf Presses:

135x12, 225x12, 315x12, 405x12, 495x12, 585x12, 675x12, 765x12

Had an excellent rest day from the gym yesterday as I am still very sore from the three workouts prior. Also letting my shoulder and elbow heal a little. May end up taking the day off as well today because I am at work til 5 pm doing orientation stuff in the office for my new job and then may be getting tattooed at 6 pm. Should be able to workout again tomorrow.

Nutrition has been on point as of late. Eating mostly beans, tofu, oatmeal, fruit, and veggies. My appetite has been through the roof the last week while still eating 3500-4000 calories. Havent weighed myself in about a week and havent checked my body fat but I feel lighter and stronger.

Took the last two days off both due to work (acclimating to new job) and to nurse my left elbow. Got tattooed last night on my upper right arm as well so I just did a lower body workout today.

BB Squats (freeweight): (raw, no belts or anything)

45x12, 135x12, 205x12, 245x12, 275x8

Leg Extension Machine:

85x12, 130x12, 175x12, 220x10, 260x8 (maxed out the machine)

I havent done those in monthsssss.

One Arm Sumo Deadlifts: (with a dumbell, alternating arms)

50x12, 70x12, 90x12, 115x12, 130x8

Walking Weighted Lunges:

45 lb plate held overhead - 2 sets of 12 reps

35sx12 steps

50sx12 steps (barely made it on these after this workout)

3000 jump ropes (barely made it through these as well today)