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MoshxDeLaney's lifting log

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10.31.2011 bodyweight: 227

standing barbell military press - 20kgx10x2, 30x5, 42x5, 49x5, 55x10, 40x10x5

wide grip pull up - BWx6x5 (may have accidentally done 6 sets, still not entirely sure)

dumbbell shrug - 65x20, 75x18, 85x13

neck harness - 10x20, 20x30, 30, 26 superset with rotator cuff work - 5x20, 10x21x3


Everything felt really good tonight. I was champing at the bit to do serious lifting after last week. Went out and got some Vietnamese food with a few friends afterwards. Solid night

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11.1.2011 bodyweight: 227

deadlift - 20kgx10, 50x10, 100x5, 124x5, 143x5, 162x15, 100x10x5

hanging leg raise - BWx11x5

face pull - 100x15, 140x20, 18, 15

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

reverse hyper - BWx20x3


Since I've been back in the gym, the heaviest weight I've used on deadlifts was last week when I did 152 kilos and hit 11 reps, which I was pleased and surprised with. So imagine my delight this week when I bumped it up ten kilos and got another 4 reps. I was so stoked. I immediately regretted not taking video of it after I regained full awareness. I can't wait to test my max in a few weeks and see where I stand. Other than that, pretty good day in the gym. I did tire flipping and sledge hits yesterday before lifting, and I was definitely feeling it today while doing face pulls. I also need to stop doing the neck harness two days in a row and start alternating with another neck exercise.

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162kg & 15 reps, this's is amazing congrats!


I hope to be somewhere near that one deads one day.


Thanks bud. The deadlift has always been my best lift, it came to me pretty naturally. It's also probably my favorite. I love how primal it is. Just lift the heaviest thing you possibly can from the ground. Really there's more to it than just that, but that's the basic idea.

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11.3.2011 bodyweight: 229

bench press - 45x10x2, 95x10, 135x5, 160x5, 185x5, 210x10, 155x10x5

dumbbell row - 50x10, 75x10x5

barbell shrug - 45x10, 135x10, 225x15, 315x8, 405x2

rotator cuff rotation - 5x10, 10x22x3 superset with neck curl - 5kgx10, 10x10x3


My training partner couldn't make it to the gym, so I had to hype myself up. This was tougher than normal because I was also off from work today, so I stayed up really late last night with a friend and was lazy today. I had to get a young kid to spot me for my last set of bench, and whenever I do that I always make sure to tell them, "Unless you hear me say, 'take it,' don't touch the bar." Apparently this kid didn't understand, because he touched the bar about halfway through every one of my reps. This is one of my biggest pet peeves. I never understood people who do that. It's supposed to be hard, that's why I'm doing it. If it was easy, everyone would do it. Anyway, that threw my concentration off. I think I could've gotten another rep had he not done that. Because I was lazy today and my eating wasn't great, I felt really winded the whole time I was there, but I did everything I planned on doing and got out of there.

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11.4.2011 bodyweight: 227.5

squat - 20kgx10, 40x10, 70x5, 88x5, 101x5, 115x8, 70x10x5

good morning - 20kgx10, 60x10, 10, 8

rear lateral raise - 5x15, 10x20, 20, 18

neck curl - 5kgx20, 18, 16 superset with reverse hyper - BWx20x3


For some reason my legs felt really fatigued; not sore or anything, just like they weren't fully recovered. My lower back was definitely still sore from Tuesday's deadlift session, which caused me to cut my good mornings short. Otherwise, it was a pretty good work out. I'm still making good progress, and that's all I can ask.

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11.7.2011 bodyweight: 228

standing barbell military press - 20kgx10x2, 30x5, 45x3, 52x3, 58x9, 43x10x5

wide grip pull up - BWx7, 7, 7, 6, 5

dumbbell shrug - 65x20, 75x20, 85x15

rotator cuff - 5x20, 10x23, 23, 22 superset with neck harness - 10x20, 20x30x3


Only got two hours of sleep the night before, but was surprisingly alert all day at work. It started to hit me at the gym and I was breathing heavily and dragging ass when I normally wouldn't have. Ended up being a pretty decent work out. I was hoping to hit 10 reps on my heavy set of MP, as last week I hit 10 with 55 kilos, but 9 is acceptable. Also did 5 supersets of 15 reps each of tire flips and sledge hits between work and lifting.

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10.8.2011 bodyweight: 227

deadlift - 20kgx10, 50x10, 70x5, 100x5, 133x3, 152x3, 170x15, 110x10x5

hanging leg raise - BWx12, 12, 12, 7

face pull - 140x20, 15

reverse hyper - BWx20x3 superset with neck curl - 5kgx21x3


My deadlifting seems to be coming along better than all of my other lifts, which has typically been the case for me. For some reason my my abs and mid back crapped out really early when doing leg raises and face pulls, so I just cut those short. I'm thinking maybe it's from the tire flips/sledge hits I did yesterday. Whatever the reason, I like to listen to my body, and today it said, "That's enough."

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11.10.2011 bodyweight: 229

bench press - 45x10, 105x10, 135x5, 170x3, 195x3, 220x8, 165x10x5

dumbbell row - 50x10 (per arm), 80x10x5

hang clean - 40kgx5, 60x5x3

rotator cuff - 5x15, 10x23x3 superset with neck harness - 10x20, 22.5x30x3


Posting this on Friday. I woke up this morning and my traps, from my neck down to my midback feel like laundry bags stuffed with too much clothing. Hang cleans are a new favorite. I can tell they're gonna add some serious slabs of (vegan) beef to my upper body. Other than that, hit exactly what I expected to on bench, so I can't complain about that. I've been taking muscle measurements once a month, and today was the day this month. Since last month I've put an inch on each quad, an inch on my chest, half an inch on each upper arm and an inch and a half on my neck. Pretty content with that. Squats tonight.

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11.11.2011 bodyweight: 229

squat - 20kgx10, 50x10, 70x5, 95x3, 108x3, 122x8, 75x10x5

good morning - 20kgx10, 60x10x5

dumbbell rear delt raise - 5x15, 10x20x3

reverse hyper - BWx21x3 superset with neck curl - 5kgx22x3

finger tip pull up - BWx6, 5, 4 superset with 32.5" box jump - BWx5x3


Just felt like throwing that last superset in because I was waiting for my training partner to finish up and I want to start incorporating some random stuff into my training to mix things up. I'm pretty wiped after this week, and I have a jam packed weekend. Here's to sleeping when I'm dead.

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11.14.2011 bodyweight: 228.5

military press - 20kgx10x2, 30x10, 40x5, 49x5, 55x3, 62x9, 45x10, 10, 10, 9, 8

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


Cut the session short. My work schedule has been changed because I decided to transfer to a different department. I now go into work at 4 AM, meaning I have to get up at 2:30. I haven't properly adjusted everything else in my life yet, and I just have a lot of other stuff going on right now. As such, I've been sleeping about 3 hours a night. My new job is also even more physical than the previous one. Needless to say, I'm a little worn out, so I got in and did the bare necessities. Muscles were very sore. Next week is definitely going to be a rest week.

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11.15.2011 bodyweight: 230

deadlift - 20kgx10, 70x10, 100x5, 143x5, 162x3, 180x10

hanging leg raise - BWx12x3


Again, just did the bare necessities. At work I pretty much bend and lift heavy boxes all day. The whole back of my body is really tight and sore from this. Once I adjust I'll be fine, but it definitely took a toll on my lifts today. I was hoping for 13 or so with 180 kilos. Give it a week to rest and some real sleep and I'll be as good as new.

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Hey dude I have the problem with moving boxes all day at work. Really does remind you how much the lower back takes a pounding. Makes me really aware of my day to day handling of things & how I even sit on the sofa (while playing battlefield or skyrim)


Solid on the deads, awesome stuff:)

Yeah it makes me really conscious of everyday movements most people don't even think about.

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11.17.2011 bodyweight: 229.5

bench press - 45x10, 95x10, 135x5, 185x5, 210x3, 235x7, 170x10, 10, 10, 9, 9

dumbbell row - 50x10 (per arm), 85x10x3

rear dumbbell lateral - 5x15, 10x15x2


I did what I felt like my body was capable of handling and said, "fuck the rest." I feel like I got a great workout. I was sweating more and breathing heavier than normal, so that has to count for something. And I don't think it had anything to do with my conditioning, because I'm really sore now. My sleep is almost back to normal, so with my back off week next week I should be smashing weights again soon.

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11.18.2011 bodyweight: 228

squat - 20kgx10x2, 50x10, 70x5, 100x5, 115x3, 130x5, 80x10x3

good morning - 30kgx10, 65x10x3

hang clean - 40kgx5, 65x5x3


Squats felt really weak for some reason. Hips were definitely worn out from something, probably work. My days are getting a little crazy now with Thanksgiving in a few days (I work for Whole Foods unloading produce). It's insane how much we go through. The next few days are going to be looong. Luckily this coming week is a back off week, so I should recover fine for the following week.

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  • 2 weeks later...

11.28.2011 bodyweight: 229

standing military press - 20kgx10x2, 30x7, 40x5, 45x5, 52x5, 60x11, 45x10x5

wide grip pull up - BWx7, 7, 7, 7, 6

cable face pull - 140x20, 15

dumbbell scapula rotation - 5x15, 10x24x3 super set with neck harness - 10x20, 25x30, 27, 25


Back to the grind after taking a much needed week off. I was really antsy to get back into the gym, and it felt great.

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12.1.2011 bodyweight: 235

bench press - 45x10x2, 95x10, 135x5, 170x5, 195x5, 220x10, 175x10x5

dumbbell row - 50x10 (per side), 85x10x5

rear dumbbell raise - 5x10, 10x15x2

dumbbell scapula rotation - 5x15, 10x25, 25, 23 super set with neck harness - 10x20, 25x30x3


Widened my grip about 2 inches on each side on the bench. It feels a lot more natural, and I added two reps to what I hit with that same weight a few weeks ago, so I think it's definitely a good thing.

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12.2.2011 bodyweight: 232

squat - 20kgx10x2, 50x10, 70x5, 90x5, 105x5, 120x8, 80x10, 10, 10, 10, 8

good morning - 30kgx10, 65x10x3

hang clean - 50kgx5, 70x3


Total shit work out today. Felt awful the whole time. Little motivation, less energy. Actually looking forward to two days off from the gym.

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I get those types of days way more often than I want, although mine probably have most to do with getting crap sleep and 1.5 hours commute to work (where I lift). At least you still went in to lift. Stay strong!

Thanks. Yeah I get crap sleep too. I get up at 2:30 AM for work, while still making time for friends and band stuff, which usually means little sleep most nights. Gotta still live my life

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12.5.2011 bodyweight: 232

standing military press - 20kgx10x2, 30x10, 40x5, 49x3, 56x3, 63x10, 50x10, 10, 9, 9, 8

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

dumbbell scapula rotation - 5x15, 20x25x3 super set with neck harness - 15x20, 27.5x30, 26, 23


Did 25 minutes on the elliptical before weight training. I rolled my ankle a few weeks ago, and I'm on my feet all day at work, so the healing is slow going. I would have loved to do some outdoor cardio today, but any of the stuff I can really do outdoors agitates my ankle. The regular pull up bar was being used by a group of guys, and I wasn't about to wait ten minutes for it, so I used a different one which changes the angle of the hands. It made it much harder, but I think I'll be using it from now on. It's a pain in the ass to get to, but I think it'll be worth the sacrifice.

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12.6.2011 bodyweight: 232.5

deadlift - 20kgx10, 50x10, 70x5, 100x5, 160x3, 184x3, 207x7, 120x10x5

hanging leg raise - BWx12x5

reverse hyper - BWx24x3 super set with neck curl - 5kgx22, 22, 20


Went into the gym completely lethargic today. Slept weird, didn't work, which means not enough physical activity early in the day, and it's just a really dreary day. However, once I got into the gym I was totally focused and ended up having a pretty good work out. It looks like such a small work load when written out like this, but I'm totally beat, and everything feels properly worked. I took some progress pics this morning, but have no idea how to post them on here. Anybody who can help me out with that? Meant to take a video of my heavy set of deadlifts but got too caught up in the moment and forgot.

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