Yetis New Log: New Goal = No Goal

[Cellar Yeti]

8-22-13 1hr 25min
DB chest press 188.5x2+ 168.5x7+ 153.5x9 138.5x13 > Hold
Dips + 95.5x3 75x6 60x8 22.5x15 > Drop to 85.5/65/50/22.5
Chest Flyes 59.25x7 51.75x10 44.25x14 > 61.75/54.25/46.75
EZ bar overhead tricep raises 41x15 35x15x15 > 56/46
Decline Pushups +20x10 > Hold

I decided to step my game up a bit and lengthen my workouts because I am feeling so good resting 4x a week. I'm going to call 1.5hrs of lifting my maximum and see how I fair. I also moved shoulders to leg day.

[Cellar Yeti]

Rest today. Got my 45s in the mail! That brings my total arsenal of iron up to 265lbs (286 w/ bar) Woohoo!

[Cellar Yeti]

8-24-13 hr 5 min
EZ Deads
Warmup 25/50/75% 4 RM
206 x 4 > 211
186 x 7 > 191
166 x 10 > 171

Chinups
98 x 4 > 100.5
72.5 x 7 > 75
60 x 10 > 62.5
37.5 x 15 > 40

EZ Rows
151 x 7 > 156
136 x 10 > 141
121 x 15 > 126

EZ Shrugs from below knees
216 x 10 > 221
201 x 15 > 206

EZ Curls
91 x 10 > 96
81 x 15 > 86

Took some vid'yas for your viewing pleasure (And to spot my form on deads)

Bottom set 161lbx10 deads. (I'm locking out too hard, I think it's the light weight I am using, not sure if it's an issue or will correct itself on heavier weights?)


EZ Rows 151x7, top set.


+72.5x7 Chinups, middle set.



In case you want to comment on the form of rows and chins. Strict form is for situations where you can legit hurt yourself, like on deads, squats, chest press, etc. A little wiggle to get the last 1/4 ROM on chins on your last set or a little bounce on rows as long as your back is tight is no big deal and I have NEVER injured myself on those movements, or even felt like I was at risk.

But if my deadlift form sucks, let me know. I think it's A-OK, my back was super tight and unarched and felt really smooth.

I fucking LOVE my new equipment. <3

[Cellar Yeti]

8-25-13
3.8 mile run, time? Hell if I know.

[Cellar Yeti]

Rested yesterday.

8-27-13 1hr

EZ Hack Squat
Warmups at 25%/50%/75% of 4RM
191 x 5 > 196
171 x 7 > 176
151 x 10 > 156

DB Push Press
108.5 x 4 > 113.5
98.5 x 10 > 103.5
88.5 x 13 > 93.5

DB Lunges
103.5 x 13 ea. leg > 108.5

DB Side Raises
76.75 x 10 > 79.25
69.25 x 13 > 69.25

EZ Calf Raises alt. stance for ea. set
211 x 15 x 15 > 216

Vest+EZ Bar Good Mornings
106 x 15 > 111

[mrbear666]

Hey mr yeti, how are things over there with you? i havent been online for ages so just thought id say hi! training is looking good pal!

[Cellar Yeti]

I'm great man, thanks! How is life treating you brother?

8-28-13
3+ mi run, 33min

I used a lot of my gas mid-way through trying to catch up to a pretty girl and was sucking wind the last mile...she was a lot faster than me. FML.

[Cellar Yeti]

8-29-13 1hr 10 min
DB Chest Press
188.5 x 3 > Hold
168.5 x 7 > 173.5
153.5 x 10 > Hold

Weighted Dips
95.5 x 4+ > 98.5
75 x 7+ > 77.5
60 x 10 > 62.5
32.5 x 15+ > 35

DB Chest Flyes
61.75 x 7 > 64.25
54.25 x 10 > 55.75
45.75 x 14 > Hold

EZ Bar Tricep Raises
56 x 10 > 61
46 x 15 > 51
46 x 15 > 51

Decline Weighted Pushups
+20lbs x 10 > Drop to 15lbs

Aww yes. I added one rep to my 188.5lb chest press. :3

I changed my diet a bit too, I am now eating 1lb (dry) of beans/peas a day.

[Cellar Yeti]

8-30-13 rest day.

8-31-13 1hr

EZ Deadlifts
Warmups at 25%/50%/75% of 4RM
211 x 4 > 216
191 x 7 > 196
171 x 10 > 176

Weighted Chinups
100.5 x 4 > 103
75 x 7 > 77.5
62.5 x 10 > 65
40 x 15+ > 42.5

EZ Rows
156 x 7 > 161
141 x 10 > 146
126 x 15+ > 131

EZ Shrugs
221 x 10 > 226
206 x 15 > 211

EZ Bicep Curls
96 x 10 > 101
86 x 15+ > 91

Feeling fricken' fantastic! I'm 1 week away from a supposed rest week but I am still dreaming A LOT and lacking fatigue. My gains are slowing a smidge so I may push myself to 7 weeks of training before a week off.

[Cellar Yeti]

Today I am not running because I will be moving to the new house. But I am sitting here drinking my coffee and I am thinking about some stuff.

I think the most important thing that you can gain from exercise is knowing your body. I know that if I have slept just a bit off and it is not a weightlifting day, wherein weightlifting is my primary focus, I usually skip cardio. I also know how my body reacts to certain dietary protocols and calorie levels and I can use this effectively to switch myself from bulking to cutting with no excessive weight fluctuations.

For instance; because of my specific biological situation I know that I can get ripped on 2,800 kcal doing IF and calorie cycling between 2,700kcal off days and 3,000 kcal on days. At this point my gains slow down a bit and I am more at risk for over training which tells me this is the lower end of my dietary threshold.

At an average of 3,000 kcal, 2,700 on off days and 3,400 on lift days over training is not touched even after 6 weeks of intense 3x week full body routines but I maintain a higher body fat telling me that 3,000 is the higher end of my dietary threshold.

Knowing that 13-15 days of training a month can allow me to squeeze every weightlifting session out of a 6-8 week training period which can add up over time.

Just some thoughts. (:

[Mini Forklift Ⓥ]

Nice thinking, made for some interesting reading on my part. Hope you enjoyed your coffee, good luck with the house move!

[Cellar Yeti]

I haven't quit lifting. And I am not dead. Mom and I have been backed into a corner and are living off my income in a 200 sq foot space. I refuse to fail her or myself so I am still hammering my body and growing myself. I refuse to relent and give in to weakness and despair. You'll have to fucking kill me to get me to quit.

My new 'gym' is less than 50sq feet. More than enough with a bit of ingenuity to lift. I'm on a rest week meow but my 1 year anniversary of taking lifting seriously is coming up next week. I have not missed more than 3-6 days in this entire year.

Here are the current numbers from my past few workouts. I will start updating regularly next week.

----------------------------------------------------

Legs/Shoulders

EZ hack squats
206 x 4
181 x 7
161 x 10
146 x 13

DB push press
123.5 x 7
113.5 x 10
98.5 x 13+

DB Lunges
118.5 x 13+

EZ Upright Row
91 x 10
81 x 13+
+/OR
DB Side Raises
63 x 13+

Ant. Delts
EZ Bar Rear Raises
51 x 13+
+/Or
DB Bent Overy Flyes
31 x 13+

Calf Raises
226 x 15 x 15

----------------------------------------------------

Chest/Triceps

DB chest pres
188.5 x 4
173.5 x 7
158.5 x 10

Chest dips
103 x 4
82.5 x 7
Triceps dips
67.5 x 10
40 x 13+

DB chest flyes
63 x 7
55.5 x 10
48 x 13+

EZ bar triceps raises
76 x 10
66 x 13+

Decline Pushups
+15 x 15

----------------------------------------------------

Back/Biceps

EZ deadlifts
226 x 4
206 x 7
186 x 10

Chinups
106 x 4
82.5 x 7
67.5 x 10
47.5 x 13+

EZ rows
171 x 7
156 x 10
141 x 13+

Bicep EZ curls
111 x 10
101 x 13+
+
Close Grip EZ Curls
81 x 10

EZ Shrugs
236 x 10
221 x 13+

My 30sq~ ft gym.



Current me. Lost my leg pic; don't worry they aren't being neglected. (;

[esqinchi]

Wow man, those are some pretty big numbers for such a small space! Nice work though, and I hope everything works out for you and your mom. At the least, I admire your perseverance. NO LEGS?!?!

[Cellar Yeti]

Thanks man, hopefully I don't punch through the floor doing deads, eh? lol.

[Mini Forklift Ⓥ]

Nice photos ~ looking great there !!