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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Jan 16, 2014 10:08 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
1.16.2014
weight: 222
swiss bar bench press - 35x10x2 85x10 105x10x3
dumbbell triceps extension - 15x12x2 15x10
dumbbell row - 40x10 50x10x3
deadlift - 135x10x3
shoulder rehab exercises

I decided to give the Swiss bar a try, as I've heard it's good for people with shoulder pain, and I know doing dumbbell presses with a neutral grip is less painful. I didn't really notice a difference. In fact, if anything, I'd say it was more painful than a regular grip, so I'll switch back next week and see how it goes. Everything else felt good.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Fri Jan 17, 2014 7:51 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Hey Mosh, nice to see you're back. All the best on your road to recovery.

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My strength log
Mini Forklift Ⓥ wrote:
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vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sat Jan 18, 2014 2:24 am 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
asparagus wrote:
Hey Mosh, nice to see you're back. All the best on your road to recovery.

Thanks so much!


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sat Jan 18, 2014 2:27 am 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
1.17.2014
weight: 224.5
back squat - 45x5x2 95x5x2 135x10 185x5x5
front squat - 135x4x5
bench press - 45x5 95x5x3 done with a three second pause on the chest on each rep
45 degree hyperextension - bodyweightx12x3

I love Friday nights in the gym; there's hardly anyone there. Everything felt good.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Jan 21, 2014 8:22 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
1.20.2014
weight: 226
standing barbell military press - 25x10x2 45x10x5
back squat - 45x5 95x5 135x5 all done with a 5 second pause at the bottom of each rep
lat pulldown - 100x10 130x10x5
cable pushdown - 50x10x5
shoulder rehab exercises

1.21.2014
weight: 226
standing barbell military press - 25x10 45x10
trap bar fat grip deadlift - 55x10 105x10145x10 195x10 245x10x3
good morning - 45x10 95x10x4
standing cable crunch - 60x15x5

Everything felt pretty good today. My right hamstring is always tighter than my left, and I think today I figured out that I tend to bend my left leg slightly more when doing good mornings, not putting as much tension on that hamstring. My lower back was a little tight, so I'm just going to make sure to stretch it well tonight. My new gym has 24 hour key card access, and I never thought that would matter, until today when we got a bunch of snow, and nobody was in the gym. Very thankful now for the key card.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Jan 22, 2014 7:55 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
1.22.2014
weight: 227.5
trap bar fat grip deadlift - 55x10 105x10 145x10x3
dumbbell hammer curl - 20x10 30x10x3
seated calf raise - 45x10 90x10x3 done with a one second pause at the top and bottom of each rep
45 degree hyperextension - bodyweightx10x4
cable face pull - 50x15x3
prowler sled push - sled+135x200 ft x 2

Today was supposed to be a rest day for me, but now that I'm back in the groove at the gym, and I'm still going light on everything, I felt like I needed a little more volume, and I wanted to hit some muscles which weren't getting any direct work. Also, I had a really stressful day at work today, and needed to blow off some steam. This was my first time using a prowler sled, as I never had access to one until I joined this gym. Both sets were done pushing the sled the length of the gym (which I estimated at about 50 feet) and back two times. I haven't felt that close to puking from working out in a long time, so naturally I'm hooked. My nervous system is definitely shaken up, and I will be taking an epsom salt bath right after I finish typing this up.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Feb 17, 2014 11:16 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
Been super busy recently. Moved into a new place on the 1st, and just now getting all caught up on everything.

1.23.2014
bench press - 45x10 95x10x5
dumbbell triceps extension - 15x12x3
dumbbell row - 40x10 50x12x3
shoulder rehab

1.24.2014
weight: 227
back squat - 45x10 95x5 135x10 205x5x5
front squat - 135x5x4
45 degree hyperextension - bodyweightx10x4

1.27.2014
weight: 226
standing barbell military press - 25x10 35x10 45x12x5
back squat - 45x5 95x5 135x10
lat pulldown - 100x10 130x12 130x10x4
cable pushdown - 50x12x5
shoulder rehab

1.28.2014
weight: 228
trap bar fat grip deadlift - 55x10 105x10 155x10 205x10 255x10 10 7
good morning - 95x12 115x10 125x10 135x10
standing cable crunch - 70x15x4

1.30.2104
weight: 228.5
dumbbell triceps extension - 15x12x4
bench press - 45x10 65x10 95x12x5
dumbbell row - 40x10 50x10x4

1.31.2014
back squat - 45x5x2 95x5 135x5 185x8x4
front squat - 135x5x5
45 degree hyperextension - bodyweightx12x4
prowler sled push - 135x200 ft 135x100 ftx2

2.3.2014
weight: 228
back squat - 45x5x2 95x5 135x5x2
standing barbell military press - 35x10 45x15x5
lat pulldown - 100x10 130x12x5
cable pushdown - 50x12x5
shoulder rehab & reverse hypers

2.4.2014
weight: 227
standing dumbbell military press - 20x10x3
trap bar fat grip deadlift - 55x10 105x10 145x10
deadlift - 185x10 225x10x3 275x8
good morning - 45x10 95x10 135x10x4
standing cable crunch - 70x15x5
revere hypers

2.6.2014
weight: 228
bench press - 45x10x2 95x15x5
dumbbell row - 40x10 50x10x5
dumbbell triceps extension - 15x12x3
trap bar fat grip deadlift - 145x10x3
shoulder rehab & reverse hypers

2.7.2014
back squat - 45x5x2 95x5 135x5 185x5 225x5 245x3 275x2
front squat - 135x3x10
45 degree hyperextension - bodyweight+fierce bandx15 12x3
reverse hypers

2.10.2014
weight: 230
bench press - 45x10 95x5 125x3x8
close grip bench press - 135x8x4
incline dumbbell press - 45x10x5
lat pulldown - 100x10 145x10x5
shoulder rehab & reverse hypers
prowler sled push - 135x100ftx2

2.11.2014
weight: 231
deficit deadlift (4 inch box) - 45x10 135x10 185x5 225x3 275x3 315x1 335x1 365x1
45 degree hyperextension - bodyweightx10 bodyweight+25x15x3 10
standing cable crunch - 70x15x5

2.13.2014
weight: 234
bench press - 45x10x2 95x5x2 135x5 155x3 175x2 185x1 195x1 205x1
cable pushdown - 55x10 65x10x5
dumbbell side lateral raise - 10x10 15x12x4
shoulder rehab & reverse hypers
prowler sled push - 90x200 ftx2

2.14.2014
weight: 234
box squat - 45x5x2 95x5 135x3 150x2x10
good morning - 95x10 135x10x4
roman chair leg raise - bodyweightx10x4
reverse hypers & shoulder rehab

2.15.2014
weight: 232
45 degree hyperextension - bodyweightx12x3
standing barbell military press - 45x10x4
seated calf raise - 45x15 90x12x3
dumbbell hammer curl - 25x10 35x10x3
cable face pull - 50x15 60x15x3
kettle bell clean and press - 12kgx5 15kgx5x3
prowler sled push - 180x100ftx3

2.17.2014
weight: 233
bench press - 45x10 95x5 125x3x8
close grip bench press - 135x10x3 8
incline dumbbell press - 50x10x5
lat pulldown - 110x10 145x12x2 10x2
shoulder rehab & reverse hypers
battle ropes - 3 rounds @30 seconds

So as of 2.10.2014 I switched to Westside. I love Westside, but felt it was unnecessary when I first went back to the gym. My shoulder has been feeling progressively better since being back, so I decided it was time to make the transition. I'm still not pushing things to absolute failure, but definitely starting to go heavier. All my reps on presses and squats have been done with a full pause since being back on Westside.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Feb 18, 2014 10:54 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.18.2014
weight: 234
deficit deadlift (4" box) - 135x10 185x5 225x5 275x3 315x2 365x1 375x1 385x1
45 degree hyperextension - bodyweight+fierce bandx15x5
standing cable crunch - 80x15x3 80x12x2
prowler sled push - sled+180x200ft sled+180x100 ft sled+115x200 ft
reverse hyperextension - 15x20x3

We unfortunately don't have a reverse hyper machine at my gym, so i just lay my torso across a waist high box, strap weight to my feet, and perform the movement that way.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Feb 19, 2014 2:27 am 
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Rabbit
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Joined: Tue Jan 21, 2014 9:52 pm
Posts: 13
Location: Student
Great log. Keep it up. Alot of people talk trash about doing the Westside system but I've found that its the best way for me to get stronger without injuring myself. That's a solid deadlift from a deficit. My back hurts just thinking about it haha.

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RAW 500 Squat, 340 Bench, 500 Deadlift
GEARED 672 Squat, 440 Bench, 529 Deadlift


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Feb 20, 2014 12:31 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
DougTice wrote:
Great log. Keep it up. Alot of people talk trash about doing the Westside system but I've found that its the best way for me to get stronger without injuring myself. That's a solid deadlift from a deficit. My back hurts just thinking about it haha.

Ha thanks man. I hit 550 from a deficit before I tore my rotator cuff. Hoping to get back to that as quickly as possible. You're hitting some solid ass numbers. And I agree, Westside is great. Just look at their lifters. The results are undeniable.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Feb 20, 2014 11:01 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.20.2104
weight: 233
bench press - 45x10x2 95x5 135x5 155x3 185x1 195x1 215x1
cable pushdown - 50x10 65x12x3 65x10x2
dumbbell side lateral raise - 10x10 12x15x5
shoulder rehab work

Shoulder wasn't feeling great after the pushdowns, and I had to get home because I had my sister come over for dinner, so I didn't do any cardio after.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Feb 24, 2014 9:57 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.21.2014
weight: 234.5
box squat - 45x5 95x5 135x5 (done paused without box) 165x2x10
good morning - 95x10 135x12x4
jack knife - bodyweightx10x3
reverse hyper extension - 20x20x3
battle ropes - 2 rounds @ 30 seconds

2.24.2014
weight: 232
bench press - 45x10 85x5 95x5 125x3x8
close grip bench press - 135x10x4
incline bench press - 95x10 115x8 135x5x2 135x8
lat pulldown - 100x10 145x12x4
shoulder rehab work


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Feb 25, 2014 9:39 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.25.2014
weight: 234
deficit deadlift (4" box) - 45x10 135x10 185x5 225x5 275x3 315x2 365x1 375x1 395x1
45 degree hyperextension - bodyweightx10 ruthless band 15x2 12x3
standing cable crunch - 80x15x5
battle ropes - 3 rounds @ 30 seconds
reverse hyperextension - 20x20x3

395 from a deficit felt pretty easy. Thought about going 405, but decided to just leave it for next week. My shoulder is a little sore from benching yesterday. A rest day tomorrow will be good.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Feb 27, 2014 10:09 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.27.2014
weight: 234
bench press - 45x5x2 95x5 135x5 155x3 185x1 205x1 225x1
cable pushdown - 50x15 65x15
swiss bar skull crusher - 55x10x4
dumbbell side lateral raise - 10x15 15x13x5
shoulder rehab & reverse hypers
battle ropes - 4 rounds @ 30 seconds

I stopped the cable pushdowns after my first work set because they were giving me elbow pain. The skull crushers with the swiss bar were way better. Shoulder feels a little sore. I need to get an ice pack. 225 bench was touch and go, but it flew up.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sun Mar 02, 2014 12:29 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
2.28.2014
weight: 233
parallel box squat - 45x5x2 95x5 135x5 185x2x10 (warm up sets done paused without box below parallel)
good morning - 135x12x4
roman chair leg raise - bodyweightx12x4
prowler sled push - sled+135x200 ft sled+135x100 ftx2
reverse hyper - 25x15x3


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