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MoshxDeLaney's lifting log


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Nice work on the beltless deads man, much respect. That calorie intake sounds about right, I should be taking that in in a few years. I'm prob somewhere around 4500-5000kcal (only the upper limit on a good day). I take it mostly in smoothies, wouldn't have the time to chew that much or patience to sit down to that many solid meals. Every morning I get up make 4 protein shakers worth of smoothies while cooking my brown rice so everything's ready for the day.

 

Haha and I know what you mean about doing stuff before deadlift day. I don't do ANYTHING physical on deadlift eve!

 

Keep lifting heavy!

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Yeah man, I spend a lot of time eating, but I just don't think I would get what I need out of that many protein shakes. I think whole foods are really the way to go for the most part. Also, with the brown rice I'll cool up a bunch at the beginning of the week and store it in containers for my lunches. It's easier than doing it everyday.

I wish I could refrain from physical stuff before workouts all together but unfortunately I bend down and pick heavy boxes up all day at work

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So I got curious about my daily caloric intake and just took an inventory of a typical day's worth of food for me. My eating varies slightly from day to day, but it's fairly uniform. On an average day I'm taking in between 5,000 and 5,500 calories

 

Ok, that's definitely more than I thought you were taking in. Way more. I'm probably sitting around 2000-2500, but I'm not sure since I never count either. I just eat until I'm full.

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4/28/2011

bench press - 45x6, 45x5, 95x5, 135x3, 165x3, 190x3, 215x3, 245x7

close grip press - 95x5, 135x5, 185x5, 205x4, 225x3, 250x4

incline press - 135x5, 155x5, 185x4, 230x1+1 forced

dumbbell row - 95x10, 10, 10, 9, 8 (per arm)

 

Did a few sets of random upper body movements in which I felt I might be weak.

 

BW: 234.5

Notes: Incline press felt really weak today, not really sure why. Maybe I was just fatigued. Hit PRs on my top sets of flat bench and close grip though, so I call it a success.

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4/29/2011

squat - 20kgx6, 50x5, 70x3, 95x3, 115x3, 130x3, 145x4

good morning - 70kgx10, 10, 10, 8, 8

standing cable crunch - 130x10, 10, 10, 10, 10

superset with

wide grip pull up - 7, 7, 7, 6, 5

barbell curl - 45kgx6, 6, 5

 

BW: 235

Squats felt off. Not really sure exactly what the problem. I think maybe I wasn't staying tight enough and I wasn't putting my weight on the outsides of my feet enough. I was having a hard time concentrating in the gym. My mind has been wandering a lot recently. Everything else felt pretty good though. Dinner afterwards consisted of two chipotle burritos a bag of their tortilla chips and two Tofutti drumsticks. Livin large

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5/2/2011

standing military press - 20kgx6, 20x6, 40x5, 45x3, 50x3, 64x5, 72x3, 80x3

wide grip pull up - BWx11, 8, 7, 6, 5

dip - BW+25x12, 12, 10, 10, 10

neck curl - 15kgx12, 12, 11

 

BW: 234.5

Really pumped on hitting 3 reps with 80 kilos. When I maxed out on my major lifts 3 weeks ago 80 was the heaviest single I could hit, and I knew I had more in me, it just didn't happen that day. Celebrated by doing hill sprints afterward. Let me begin by clarifying; I loathe running. That having been said, I don't hate sprinting quite as much as jogging, but it's still definitely on my shit list. I did 20 sprints up the hill, resting only as long as it took me to walk back down. After about 3 I was breathing pretty heavily. I know I've mentioned the hill before, but it was awhile ago and I don't feel like looking back to see what I said about it. I would estimate the length of the sprint at about 100-120 meters. The incline is probably about 15-20 degrees, quite steep when running up it.

 

5/3/2011

deadlift - 70kgx5, 100x3, 120x3, 155x5, 175x3, 195x4

glute ham raise - BWx10, 8, 6, 4, 4

lunge - 65kgx10, 10, 8

hanging leg raise - BWx12, 12, 10

 

BW: 235

I had my friend with me again today. I think teaching him to deadlift was actually more difficult than teaching to squat. Getting him to learn so many different steps in such a short amount of time was a bit overwhelming for both of us. He's definitely already much more flexible in his hamstrings than he was when I taught him to squat, though, which is promising. Anyway, I felt really good about the deadlifts. I'm doing all of my training completely belt free now, and I'm enjoying it. Quads were noticeably fatigued today from the hill sprints yesterday. We had to cut our workout a bit short because my friend had a prior engagement, so no cardio today, but I think it was a good day in the gym overall.

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5/5/2011

bench press - 45x6, 45x6, 95x5, 135x3, 155x3, 185x3, 205x5, 230x3, 255x5

close grip press - 135x6, 185x5, 205x4, 225x3, 255x4

incline press - 95x5, 135x5, 185x4, 225x1+1 forced rep

dumbbell row - [email protected]

 

BW: 235

Thought I could get 6 reps at 255 on bench but my form started slipping and as soon as that happened I knew I wouldn't get it. My incline bench still sucks. I did it with dumbbells so long, and it's just a totally different beast with a barbell. I should probably start putting it before close grip from now on.

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5/6/2011

squat - 20kgx6, 20x6, 50x5, 70x3, 100x3, 120x5, 135x3, 150x3

good morning - 20kgx8, 50x6, 70x10, 10, 10, 10, 8

standing cable crunch - 140x10, 10, 10, 10, 10

superset with

wide grip pull up - BWx7, 7, 7, 7, 5

barbell curl - 20kgx6, 30x10, 10, 8

 

BW: 234.5

Changed up my squat form a bit. It felt really good on the warm up sets but I wasn't able to hold it on my final set. I'll just have to keep working on it, getting a higher amount of volume on warm ups. Elbows and forearm extensors were a little sore today for some reason so I decided to go with a lighter weight/higher rep scheme on curls. Got a really good sweat going and really hammered my posterior chain so I didn't bother with any cardio. Which might just be another way of saying I got lazy, but whatever.

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5/9/2011

military press - 20kgx6, 20x6, 30x5, 40x5, 50x3, 55x3, 60x5, 65x5, 75x5

wide grip pull up - BWx12, 9, 6, 6, 5

dip - BW+25x12, 12, 12, 10, 9

neck curl - 5kgx10, 10x8, 15x12, 12, 12

 

Did some light shoulder rehab stuff, then box jumps. Jumped onto a 32.5" box, 4 sets of 10, rapid fire. Rested about a minute and a half between sets.

BW: 234

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5/10/2011

deadlift - 70kgx6, 5, 90x3, 110x3, 128x5, 148x5, 178x9

glute ham raise - BWx10, 9, 7, 6, 4

lunge - 40kgx8, 65x10, 10, 8

standing cable crunch - 150x10, 10, 10, 10, 10

 

Did two sets of 21 tire flips/20 sledge hammer hits then sprinted around the perimeter of my yard (which is really big) twice then called it a day. I had trouble getting motivated today, but I got in and got it done. I've also cut back my food intake a bit, so that might have something to do with it. Time to shed this winter coat.

BW: 235

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5/12/2011 BW: 235.5

bench press - 45x6, 6, 95x6, 135x6, 155x3, 185x5, 210x5, 240x8+1 assisted

incline press - 45x6, 95x6, 135x5, 185x3, 225x1+1 assisted

close grip press - 45x6, 135x6, 185x5, 225x3, 255x5

dumbbell row - 100x10, 10, 7 (per arm)

 

I was all messed up today. My sleep schedule got really thrown off last night. I went to a hardcore show which ended up going until 1 AM, so I didn't get home and in bed until almost 2. I normally get up at 4 AM to be at work by about 5:50. Today I was off, but I had a meeting at work from 7-8. So after the meeting I came home and napped from about 9-12:30. Only ate a small meal before the meeting (Clif bar and half of a field roast sausage) to maximize sleep time. After my nap I went and got a big lunch with a few friends, then hit the gym about two hours later. So my sleep being thrown off really threw off my eating as well. That having been said, I was pretty happy with my work out today. I got about 3/4 of the way up on the 9th rep with 240 but just couldn't lock it out. My incline sucks. I don't know if it's just because I wasn't doing it for so long, but I even put it before close grip to give it some prioritization. Every time I bomb off my chest. I want to do some dead benching (starting from a dead stop just off my chest in a rack), but I know it will tear up my shoulders. I'll see what I can come up with. PR on close grip presses, stoked about that. They're consistently moving up. I was wiped by the time I got to rows, and by the third set I just had nothing left in the tank. After that I did some light rotator cuff, trap and neck work.

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Thanks man! I was actually feeling really weak and fatigued last week, so I'm taking this week off to let my body recover. I've been putting in a lot of extra hours at work, so between that and skipping the recommended deload week for the last few cycles, I was definitely feeling it. I also just broke up with the girl I thought I was gonna marry and am pretty beat up over it, so I don't feel too bad about taking a week off. I start my new job next week as part owner of the contracting company for which I used to work. The hours will be long and it's incredibly physically demanding work, and as such my training may suffer a bit at first, but I'll eventually get things on track. Also, just realized I forgot to post my squat workout from last Friday, so I'll do that now.

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5.13.2011 BW 234.5

squat - 20kgx8, 6, 50x5, 70x3, 90x3, 108x5, 123x5, 140x4

good morning - 70kgx10, 10, 8

plank w/ 45 lb plate on my back - 1:30, 1:15

lying leg raise - BWx13

barbell curl - 20kgx8, 35x10, 9, 8

 

I was feeling overtrained big time. Couldn't even hit the minimum 5 reps on my last set of squats. Had absolutely no energy for my assistance exercises. Broke up with my girlfriend the night before, probably didn't help. Pretty much a total shit day in the gym. Hope to come back stronger next week.

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  • 5 weeks later...

Haven't been to the gym in a month. New job is killing me. I've been training two new guys I hired and have been putting in 60-70 hours a week working out in the field, building and roofing. Plus paper work, emails and other business stuff on top of that, adding about another hour onto each day. Sleeping about 4 hours a night. Hopefully it will pay off in the end.

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  • 3 months later...

Here's an update on my life. My business partners and I just sold our contracting company. I am officially without a job, and I'm ok with that. I have some prospects lined up, I'm not at all worried about it as I know I always have one to fall back on, but I plan on just relaxing for a few weeks, maybe going to visit my brother in Denver. Work was killing me. I was putting in about 75 hours a week most weeks, trying to make time to see my friends and see my gf who lives an hour away. At the same time I sold the business, my gf and I broke up, and I'm now left with a lot of free time, so I'm going to take advantage of it. I just got back from my first trip to the gym in over 4 months. Size and strength are down considerably, but I'm going into it with a positive attitude. Took it fairly easy today, didn't push myself too hard, just wanted to re-acclimate my body to the weights.

 

9.19.2011 BW: 208

military press - 45lbsx 5, 5, 65x5, 75x5, 95x5, 115x5, 135x5, 65x16

pull up - BWx6, 6, 6, 5, 5

dip - BWx10, 10, 9, 8, 7

 

I was so excited to be back in the gym my body was shaking. I can tell my body is going to be really sore tomorrow, but there's something I love about that feeling. There's nothing more satisfying to me than knowing I've accomplished something. It feels good to be back.

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I was so excited to be back in the gym my body was shaking. I can tell my body is going to be really sore tomorrow, but there's something I love about that feeling. There's nothing more satisfying to me than knowing I've accomplished something. It feels good to be back.
I love it as well man. Glad your mind is in the right place despite what's happened. Must be as strong mentally as you are physically =D

 

Looking forward to following your progress again

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Got really sick yesterday. Barely left my bed, couldn't eat anything all day, threw up the small bit of orange juice and water I got down, everything was in pain. Woke up today feeling 10x better. Probably just going to take it easy this week though, get back at it next week. And thanks for the kind words Chewy!

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