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


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Day off from weights today.

 

5 minute warm up run

 

3800 jump ropes (10 sets of 380, 1 min rest between)

 

Man I went all out on these today. I wonder how many I can get up to?

 

I timed my last set of 380 jump ropes at 2 minutes and 20 seconds. I am sure I am much faster if I would have timed my first set.

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Quick little light workout today. Didnt have time for cardio before work.

 

5 min warm up run

 

Bicycle Kicks:

3 sets of 50 reps (25 each side)

 

Incline BB Bench Press:

45x15, 95x12, 115x12, 135x12

 

Flat DB Bench Press:

25sx12, 40sx12, 50sx10 (stopped due to left shoulder pain)

 

Pec Deck:

70x12, 100x12, 130x12

 

Standing DB Calf Raise: (on edge of box)

27.5sx12, 35sx12, 50sx12, 70sx12

 

Calf Raise on Leg Press:

315x12, 405x12, 495x12

 

Just an easy workout. Hoping this pain in my left shoulder goes away before next week because I start going heavy again.

 

http://img.photobucket.com/albums/v89/timeimperfectxxx/d7f1d9ef.jpg

 

I like this look hah. Keep the results coming!

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Really light and pretty easy workout today.

 

Russian Twists:

BWx50, 10 lb plate x 50 x 2 sets

 

Planks:

3 sets of 1 minute, 1 min rest inbetween

 

Wide Grip Lat Pulldowns:

76x12, 101x12, 126x12

 

BB Bent Over Rows:

45x12, 95x12, 95x12 (pronated grip)

 

One Arm DB Rows: (each side)

25x12, 35x12, 45x12

 

DB pullovers:

20x15, 25x15, 30x15

 

No time for cardio again today because I forgot my boots at home and had to go all the way back across town to get them before work.

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Took sunday off. Didnt feel very good during my workout on saturday. Felt really dizzy the whole time. My water intake has been low and I felt like I was coming down with something. Woke up the next morning with a URI. Pretty minor but annoying stuffed up nose and sinuses. So I took Sunday off completely from the gym and slept like 9 hours before work.

 

BACK TO HEAVY/INTENSE WORKOUTS TODAY:

 

Squats: (had to do smith because of dumbasses, no belts or anything)

135x12, 225x12, 315x12, 365x8 (all to parallel, felt really strong today, probably because of that light recovery week)

 

DB Walking Lunges:

25sx16, 45sx14, 60sx10

 

Romanian Deadlifts: (raw, no belts, gloves, chalk, etc)

45x12, 135x12, 275x7 (4 rest pause 3), 225x12 (6 rest pause 6) (I am sick and tired of all of the barbells in this gym being bent as hell)

 

Machine Leg Extension: (higher reps and less weight)

70x15, 100x15, 145x15

 

Seated Leg Curls: (I hate these, I wish this gym had a lying one)

85x12, 115x12, 145x12

 

Standing DB Calf Raises: (on edge of box)

35sx12, 55sx12, 75sx12

 

Seated Calf Raises: (on leg press)

315x12, 495x12, 675x12, 855x12

 

That recovery week really helped it seems.

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Good shoulder workout today:

 

DB Seated Shoulder Press:

25sx12, 50sx12, 65sx7 failure on 8

 

Front Plate Raises:

35x12, 35x12, 45x8

 

Bent Over Rear Lateral DB Raises:

10sx15 x 3 sets

 

Reverse Pec Dec:

70x12, 85x12, 100x8

 

Side DB Raises:

10sx15. 12.5sx15, 15sx10

 

DB Shrugs:

40sx12, 65sx12, 90sx12, 110sx10 (6 rest pause 4)

 

Going to go back and hit cardio later.

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Arms today.

 

Hanging Leg Raises:

3 sets of 15 (way easier this time)

 

Alternating DB Curls:

20sx12, 35sx12, 40sx7 (fail on

 

EZ BB Curls:

40x15, 60x15, 75x6

 

High Cable Curls: (one arm at a time)

20x12, 40x12, 50x10

 

Decline Close Grip Bench:

45x12, 95x12, 135x12, 155x4 (failllll)

 

BW Dips:

8, 7, 8 (higher than last week)

 

Rope Pushdowns:

40x12, 60x12, 80x8 (tris were dead already)

 

Wrist Curls:

40x20, 50x12 drop 30x16 drop 20x20

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I have really been lacking motivation as of late. I just feel bleh. My nutrition hasnt been on point at all lately either. Got back on track with that today.

 

Chest ad HIIT today.

 

Incline BB Bench:

45x12, 115x12, 135x12, 155x6 (no spotter, would have tried more)

 

DB Flat Press:

25sx12, 50sx12, 60sx6 (ouch, reallt bad pain im left shoulder on the last two sets, same as last week...)

 

Switched to DB Incline to see how it felt and it hurt but not nearly as bad as the flat press.

 

5 min warm up run

 

Incline DB Press:

35sx12, 50sx12, 70sx6 (pain)

 

Pec Dec:

70x12, 130x12, 160x11

 

Standing DB Calf Raise On Box:

27.5sx12, 55sx12, 80sx12

 

Seated Calf Raises:

90x12, 135x12, 180x12

 

Bicycle Kicks:

3 sets of 50

 

15 minutes of HIIT followed by 5 minute jog.

 

Went so hard on my sprints tonight that My lips got numb and I got dizzy on my last sprint.

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Thanks Robert. It has been a battle. 1 or two steps forward and then it seems a step back. Juggling this and work as my top priorities is tough.

 

Back day.

 

6 minute warm up run

 

Wide Grip Lat Pulldowns: (strict form)

76x12, 126x12, 136x8

 

Bent Over BB Rows:

45x12, 135x9 x 2 sets (all underhand grip)

 

I feel like the barbell I did these on was much heavier than 45 lbs. It looked longer and felt heavier than the others in my work gym.

 

One Arm DB Row: (each side)

25x12, 45x12, 55x12

 

Dumbell Pullovers: (FST-7)

25x15 x 7 sets with only 30 secs rest between each set

 

These were pretty intense near set 5-7.

 

My chest, lats, traps, and tri's were bulging by the end though.

 

Planks:

3 sets of 1 minute

 

Russian Twists:

10 lb plate x 40 reps x 2 sets, 25 lb plate x 40 reps

 

I am looking forward to some of the FST-7 excercises this week now after my first one today.

 

Going to get my cardio in a little later.

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It is my favorite day of the week. No, not monday, it's LEG DAY.

 

Today, I tweeted (yes, I have a twitter - I bought into that hype): "Fuck bench press Mondays. Start my week with squats erry week."

 

Glad to see you are also on the same page. Hope the session is/was solid.

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Well I wish it was as well. It did not go so well. I had a nagging pain in my right knee all week that I mostly noticed while going down stairs. Well it turned out to be a big deal today at the gym. Legs felt extremely weak and had sharp pains in the distal right knee. I feel like I am just falling apart.

 

5 min warm up run

 

Stretch

 

BB Freeweight Squats:

45x12, 135x12, 225x12, 275x5 x 2 sets (weak and painful on all)

 

DB Lunges:

30sx12 (this was where the pain was too much and made the judgement call to back off)

 

So I switched over to Shoulders for the day....

 

DB Shoulder Press:

25sx12, 50sx12, 60sx9

 

Plate Front Raises:

35x12, 35x12, 45x9

 

Bent Over Rear Lateral DB Raises:

10sx15, 10sx15, 12.5sx15

 

Rear Pec Dec:

70x12, 85x9 (weak and sore on these since I killed my back the day before so i backed off)

 

DB Shrugs:

40sx12, 65sx12, 90sx12, 110sx8

 

Standing Lateral DB Raises: (FST-7)

10sx15, 10sx15, 10sx15, 10sx15, 7.5sx15, 7.5sx15, 10sx15

 

10 minutes HIIT

 

30 minutes of shooting baskets in the heat

 

So yah FST-7 kind of sucks while you are doing them but I can feel it working. My shoulders and traps felt so swollen right after. Comeon muscle fascia, stretch!

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Arms today.

 

5 min warm up run

 

Stretch

 

Standing Alt DB Curls:

20sx12, 30sx12, 40sx10

 

BW Dips:

9, 9, 10

 

Stading Cable Curls: (high pulleys)

20sx12, 40sx12, 60sx10

 

EZ Bar Curls: (FST-7)

30x15 x 7 sets

 

Flat Close Grip Bench: (kept it light due to shoulder)

45x12, 65x12, 95x12

 

Rope Tri Pushdowns: (FST-7)

40x15 x 5 sets, last sets lowered to 30x15

 

BB Wrist Curls: (FST-7)

20x15 x 2 sets, raised weigh to 30x15 for last 5 sets

 

Roman Chair Leg Raises:

3 sets of 15 reps

 

Cardio at work before shift tonight.

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So I took a few hours out of my day last night to come up with a food template for myself. I really want to get into the mid to low 190's. The lowest I have been was a few weeks ago at 202 and I felt great. This morning I was 206. I am sure this is due to my diet and lack of cardio sessions on my part. I think the last time I was under 200 pounds was probably 6th grade.

 

Twenty min walk/jog when I woke up

 

Chest today:

 

Jump rope warm up stretch

 

Incline BB Bench:

45x12, 115x12, 135x12, 155x7 (felt like I had more in the tank, but alas no spotter)

 

Incline DB Press: (no flat press this week, due to shoulder)

25sx12, 50sx12, 70sx8 (again felt like I had more but no spotter)

 

Pec Dec: (FST-7)

110x15, 110x15, 110x15, 100x15, 85x15, 85x15, 95x15

 

Standing DB Calf Raises: (on edge of box)

30sx12, 60sx12, 80sx12

 

Calf Raises: (leg press)

225x12, 405x12, 585x12, 765x12, 225x38

 

Bicycle Kicks:

3 sets of 50 (these are really easy now, still a decemt burn in my belly)

 

Weighted Russian Twists: (dumbell)

10x40, 20x40, 30x30 (lost my balance on that set)

 

3 minutes of row machine

 

3 minutes of jacobs ladder all out as fast as possible

 

All in all a good workout day.

 

Here is the nutrition plan/schedule I came up with. Feel free to add comments and suggestions.

 

 

6-8 hours of sleep

 

20 minutes steady state cardio

 

Breakfast:

2 oranges

2 packets of organic oatmeal

4 oz soy milk, unsweetened

2 scoops raw protein

12 oz soy milk unsweetened

 

Lifting at Gym followed by cardio, be it HIIT, Jump Rope, or Steady State

 

Post-Workout Meal:

2 apples, golden delicious

12 oz soy milk, unsweetened

2 scoops raw protein

2 servings vegan chili

 

Meal 3:

1 block lite firm tofu

1 bell pepper

1 bag of broccoli florets

1 sweet potato

 

Meal 4:

1 block lite firm tofu

1 bell pepper

1 bag of green beans with almonds

1 sweet potato

 

Meal 5:

1 haas avocado

1 bag of green beans with almonds

1 can of black beans

Mixed greens

 

I really want to get serious about losing this body fat percentage. I have hit this wall 2-3 times before. Well, this weight anyway.

 

Total Calories: 3258 kcal

Macros: (51% C, 28% P, 21% F)

Fat: 81g

Sat Fat: 7g

Sodium: 2263 mg

Carbs: 433g

Fiber: 113g

Sugars: 154g

Protein: 241g

 

I just want something to keep me on track and sort of force me into eating well hah.

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Stuck to my nutrition plan spot on yesterday. That was a good feeling. So far my first two meals are spot on as well.

 

5 min warm up run

 

Stretch

 

Super Wide Grip Lat Pulldowns: (extra long and sharper angle bar, these were way harder than normal wide grip lat pulldowns!)

85x12, 115x12, 100x12

 

Barbell Bent Over Rows:

45x12, 45x12, 95x12, 135x12

 

Dumbell Pullovers: (FST-7)

30x15 x 7 sets

 

Dumbell Russian Twists:

10x40, 20x40, 30x22

 

Planks:

3 x 1 minute each

 

5 min walk

 

5 min jacobs ladder

 

10 minutes HIIT sprints

 

10 minutes treadmill at incline of 15 degrees jogging at 4.5-5.5 mph uphill and then slowed down to a 2 mph walk intervals

 

Not a bad workout.

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Found a football field about 8 blocks from my house that is always open. Today I went and did some all out sprints in the 87 degree heat with no clouds and little to zero wind.

 

7 40 yard dashes all out

 

1 120 yard dash

 

2 lengths of high knees

 

2 criss cross

 

2 laps around at a jog

 

I going to be utilizing this a lot more.

 

To look like an athlete you have to train like one.

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Today was supposed to be leg day but since I am still attempting to heal my knees a little bit I skipped my favorite workout day of the week and did Shoulders today instead.

 

5 min warm up run

 

Stretch

 

Seated DB Press:

25sx12, 55sx12, 65sx6 and then 40sx12 with only 20 secs rest

 

Front Plate Raises:

35x12, 45x8, 45x8 (barely got that last whole set in)

 

Bent Over Rear DB Raises:

10sx15, 12.5sx15, 15sx15, 17.5sx15

 

DB Shrugs:

40sx12, 60sx12, 80sx12, 105sx12

 

Rear Pec Dec: (was doing the wrong grip before, fixed tonight)

55x12, 70x12, 80x12

 

DB Lateral Raises: (FST-7)

7 sets of 10sx15 reps

 

These suck so much but I feel so awesome at the end. Improvement already from last week where I had to drop the weight down to 7.5 lb dumbells. I barely made it through with the 10's tonight.

 

15 minutes HIIT 15 degree incline on treadmill with runs at 5 to 7 mph and then back down to walk at 2 mph

 

I looked like I jumped out of a pool when this was finished.

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Probably one of the best arm workouts I have ever had. Was able to up weight or reps on almost every excercise.

 

5 min warm up run

 

Stretch

 

Roman Chair Leg Raises:

3 sets of 15

 

Standing Alt DB Curls:

15sx12, 25sx12, 35sx12, 40sx12

 

Standing High Pulley Cable Curls: (both arms together, one on each side)

20sx12, 40sx12, 60sx9 (failed on 10 two attempts made it half way)

 

Dips:

BW x 7, 10

BW + 10 lb plate for 7 reps

BW + 25 lb plate for 5 reps

 

Never tried these with added weight before. I was surprised I could do them! So excited.

 

Decline Close Grip Tricep Bench:

45x12, 95x12, 135x8 (tri's were worn outttt)

 

Standing BB Curls: (straight bar today, FST-7)

35 lb bb x 7 sets of 15 (5 lbs more than last week)

 

Tricep Rope Pushdowns: (FST-7)

40 lbs x 7 sets of 15 (barely able to stay at 40 lbs, had to drop to 30 last week)

 

BB Wrist Curls: (FST-7)

30 lb BB x 7 sets of 15 (barely made it, so much burn)

 

I am currently gobbling down my post workout meal and then off to do sprints.

Edited by MattSxvx
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Found a football field about 8 blocks from my house that is always open. Today I went and did some all out sprints in the 87 degree heat with no clouds and little to zero wind...

 

To look like an athlete you have to train like one.

 

Well said!

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Awesome job Matt! You were smart to skip legs and let it heal, as much of a bummer as it is to do. Looks like you're killing shoulders and already building some better muscle endurance - solid work!

 

Did you see the weighted dips? I am so happy with that.

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