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MoshxDeLaney's lifting log


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Glad to see you back training again! Sorry to hear things have been so rough for a while, but good to hear that you're not killing yourself for work any longer (one of my personal missions, to not let business rule my life like it has in the past). Get back in the gym when you can, and the strength will be back soon enough!

Thanks man! It feels great to be back, and it looks like I'm finally going to have a training partner starting next week. I'm not letting anything get in my way.

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9.29.2011 Bodyweight: 214

bench press - 45lbsx20, 95x10, 135x5, 155x5, 185x5

dumbbell row - 50x10 (per arm), 65, 10, 10, 8, 55x10, 10

incline dumbbell press - 35x10, 50x10, 10, 10, 8, 7

 

Energy levels were super low today. Nervous system was crapping out early. Probably due to the fact that I feel a slight cold coming on and I ate like crap today. Now I remember why I used to eat a ton of brown rice and oatmeal everyday. Point taken.

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9.30.2011 bodyweight: 214

squat - 20kgx10, 40x10, 50x5, 70x5, 90x5, 100x5

more squats - 60kgx10, 10, 8, 7, 6

standing cable crunch - 100x5 sets of 10

 

No more powerlifting style squats, these were Olympic style, ATG. It had been a long time since I had done that many reps of squats. My legs felt like jelly by the end, it was awesome. Worked out pretty early in the day today.

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10.3.2011 bodyweight: 216

standing military press: 20kgx10, 10, 42x5, 45x5, 50x8, 35x10, 10, 10, 8, 9

wide grip pull up - BWx6, 5, 5, 4, 3

shoulder prehab

 

My new training partner works 9A-5P. I work 6A-2P. This gives me a 3 hour window from the time I get home from work until the time I meet up with him. I've decided I'm going to do my cardio work in that time. Today I got home from work and did hill sprints. The hill I use is probably about 50 yards (rough estimate) from top to bottom and pretty steep. All of the local kids sled there, if that paints a reasonable picture. I did 20 sprints, using the time it takes to walk back down as my rest.

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Thanks Robert! That's actually not me in my avatar picture, just inspiration. Perhaps one day I will attain the same.

 

10.4.2011 bodyweight: 214

deadlift - 50kgx10, 70x5, 105x5, 120x5, 135x8, 70x10x5

hanging leg raise - BWx8x5

reverse hyper - BWx20x2

 

Taught my training partner how to deadlift today. It's a bit distracting having to teach someone an exercise from nothing and critiquing his form between every one of my sets, but I'm glad I can help him out with it. After lifting we enjoyed some post work out burritos from Chipotle

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10.6.2011 bodyweight: 218

bench press - 45x20, 95x10, 45x5, 135x5, 155x5, 175x10, 115x10x5

dumbbell row - 45x10(per arm), 60x10x5

shoulder prehab

 

It's depressing looking back in my training journal when I was benching 245x7, and how much my strength has dropped since then. But now I will only progress, and next spring I will be even bigger and stronger than I was last spring. Form felt really good tonight. I got a nice pause at the bottom of every rep on the bench. When I get my strength back up I would like to start doing some competitions. That is all for now.

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10.7.2011 bodyweight: 215

squat - 20kgx10x2, 50x5, 70x5, 80x5, 90x10, 60x10, 10, 10, 9, 7

good morning - 20kgx10, 50x10, 10, 10, 8, 8

reverse hyper - BWx20x2

 

Did everything super strict, got really deep on the squats and good mornings. Things felt really great tonight. I meant to take some video on my phone but completely forgot. My training partner is getting his deadlift for down pretty well, and I taught him to squat tonight; we're gonna get his form on point next week. I'm slowly turning him to the dark side (lifting for strength with size as an added bonus, rather than the other way around). After the work out we met up with some friends at a nearby Chipotle (aside: I feel bad for people who don't have one of these in their areas) for a buddy's birthday. I celebrated with two packed burritos.

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10.10.2011 bodyweight: 221

standing strict military press - 20kgx10, 10, 30x5, 42x3, 48x3, 54x7, 35x10x5

wide grip pull up - BWx6, 6, 6, 6, 4

shoulder prehab

 

Everything felt really solid today, minus the first few set of pull ups. When I was leaving work today I was putting something in my trunk and when I went to close it I slammed the door down really hard on my shoulder. It was one of those sick to your stomach and acid burning near the pharynx causing pains. To all guys who have been kicked in the jewels, something like that. Anyway, it caused some pain along the clavicle, but after the first 3 sets of pull ups it subisded, so I think I'm good. Other than that, I felt really good about this work out. Capped the night with a whole pizza with daiya cheese and mushrooms in the company of awesome friends.

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10.11.2011 bodyweight: 221

deadlift - 20kgx10, 50x5, 70x5, 110x3, 125x3, 145x11, 75x10x5

hanging leg raise - BWx10, 10, 10, 9, 8

neck harness - 10lbx30, 15x30x2

reverse hyper - BWx25x2

 

Decided to switch my deadlift grip from over/under, how I've always pulled, to hook tonight. It felt really good. Over/under used to cause imbalance issues in my shoulder girdle, and I didn't feel that happening tonight. My thumbs are still a bit numb, but it's a small price to pay. My deadlift made a big jump from last week, so I'm pretty happy about that. Hanging leg raises felt great, really strict and focused on the squeeze. I've decided I'm going to add 1 neck/trap exercise to the end of every training session, because a big neck and traps just look bad ass.

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10.13.2011 bodyweight: 222

bench press - 45x10, 95x10, 145x3, 165x3, 185x11, 135x10x5

dumbbell row - 45x10(per arm), 70x10x5

cable face pull - 130x20x3

shoulder prehab

 

Everything felt really good. I got one more rep than last week with ten more pounds on my top set of bench, and my rep work sets felt pretty easy at a heavier weight. Solid day in the gym.

 

10.14.2011 bodyweight: 221

squat - 20kgx10x2, 50x5, 75x3, 88x3, 100x8, 60x10x5

good morning - 20kgx10, 50x10x5

reverse hyper - BWx20x2

neck work

 

Felt pretty decent today. My schedule was a little thrown off and I felt it, but I don't think it had too much of a negative impact on me. I was hoping for more on my top set of squats, but I was pretty worn out by the time I got to the gym. Can't win em all, but I definitely don't see it as a loss.

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10.17.2011 bodyweight: 223

standing strict overhead press - 20kgx10, 10, 30x5, 45x5, 51x3, 57x7, 40x10, 10, 0, 35x10, 10

wide grip pull up - BWx6, 6, 6, 6, 5

dumbbell shrug - 65x20, 20, 20, 20, 16

neck harness - 5x20, 10x30, 12.5x30x2

shoulder prehab

 

Followed this up with pizza w/ daiya cheese and mushrooms and some cake to celebrate Edge Day (for anyone who knows what that is). Pretty good night.

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10.18.2011 bodyweight: 223

deadlift - 20kgx10, 50x7, 70x5, 120x5, 135x3, 152x11, 80x10x5

hanging leg raise - BWx10x5

face pull - 100x15, 140x20, 20, 18

reverse hyper/neck harness superset - BWx20/10x25, BWx20/15x25, BWx20/15x25

 

Sticking with the hook grip on deadlift. I did the same amount of reps as last week on my top set of deadlifts with 7 KG more on the bar, so I can't complain about that. Following sets of ten were super easy. Everything felt pretty good tonight. Hopefully I can actually get a reasonable amount of sleep now.

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10.20.2011 bodyweight: 225

bench press - 45x10x2, 95x10, 150x5, 170x3, 190x13, 145x10x5

dumbbell row - 50x10 per arm, 75x10x5

upright row - 35x10, 60x10x3

neck harness - 5x20, 15x30x2 superset with rotator cuff rotation - 5x20, 10x20x2

 

I feel like I'm really locking in my bench. I got two more reps than last week with 5 more pounds on the bar on my top set. I failed just short of lockout on my 14 rep. Once my strength gets back up a little bit I'll start assessing individual sticking points and such, and focus on those. For now, though, I'm just going to keep it pretty basic. I wasn't thrilled with the way upright rows felt on my shoulders, so I will probably find something else to do instead in the future. Tomorrow I'm going to do squats with jungleinthefrunk, then we're going to push a truck. Should be an awesome work out.

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10.21.2011

squat - 45x10, 95x10, 165x5, 195x3, 225x10, 145x10x5

good morning - 45x10, 120x10x5

dumbbell rear delt raise - 5x20, 10x20, 18, 15

neck harness - 10x20, 20x30, 26, 25

 

Worked out at jungleinthefrunk's gym tonight. Had a pretty awesome work out, then got some killer vegan food. Solid day of stacking gains.

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This was supposed to be a back off week for me, just taking it easy, going nowhere near failure on anything, as I just finished my first cycle back on 5/3/1. It started off that way, but distance makes the heart grow fonder, and I'm quite fond of heavy weights. I made it until Thursday, but then I just had to max out on bench. Heaviest weight I've held over my face since back in the gym prior to this was 190, ended up hitting 255. It went up easy enough so I went for 265 but bombed. Maxed out on squats on Friday. Heaviest weight I had on my back since being back at it prior was 102 kilos, ended up hitting 150, and it was nice and deep. Got my training partner to take a video, so I'll upload it to youtube and figure out how to put it on here. I feel pretty good with those starting points. Hope to be back to where I was before taking my leave by new years.

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