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Yetis New Log: New Goal = No Goal

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This is from yesterday, was busy on my last day in San Diego and today getting home, did not have time to update.



BB bench press 195x5 200x4 205x2 175x8 160x10 140x10 > X

Dips 87.5x4 62.5x8 50x10 25x12 > 90/65/52.5/25

DB chest flyes 2x60x5 2x50x8 > 63

BB shoulder press 100 x8x8 > X


This was an interesting chest day. I had access to a bench with safety spot bars so I went balls out testing my strength. Mind you I have not tested my legit BB bench strength since getting into lifting more seriously back in September 2012. So I was surprised after pyramiding in reverse that I ended up with 205x2, I know if I redid this chest day I could easily do 210-215 x4-5 starting fresh. This amazes me considering I remember working out at this very gym back in 2011 and fighting viciously to bench my body weight of 140 at the time.


I've injured myself yet again; this time I mistakenly asked someone to assist me on getting two 90s into position on DB bench. I should not have because I am not used to working on a bench vs the floor, 180 is not my maximum, I was struggling with 191 and vs injuring myself I decided to roll back 10lbs to 181. This 181 would not be difficult for me to roll off my step stool/crate setup for starting DB floor press but I am not used to kicking this heavy weight up on a bench. This was my mistake.


He was not strong enough to get the two DBs up, as a result he could not lift the left side 90, it dropped to my chest with the other 90 in my right hand still in the air, my body tried to balance itself and I felt my back twist and go out. That is why I moved to the barbell bench.


I've learned yet another valuable lesson. No working on unfamiliar equipment, as well as no uniateral deadlifts, no unilateral DB floor press, no heavy DB floor presses without a more sufficient self spotting rig (DBs hanging from chains in starting position)


This has made me think and re-consider my actions before I purchase more weight or equipment, would it not be better to either purchase a bench/rack/safety bar setup or improvise something just as sturdy and do BB bench vs. continuing to struggle with DBs? I know shoulder issues are common in BB bench but after some deliberation at lunch I've decided I could improve the directional force on my shoulders by perhaps finding something similar to an EZ bar but longer to bench with.


This will require some research and deliberation before I rehash my equipment wishlist.


In the mean time my back day is going to be severely truncated tomorrow. I will do weighted chin ups and bicep curls and MAYBE some 1 arm rows if I feel my back is up to it, then my new 2 days rest after this circuit (which btw has been working nicely)


On a side note I did dips on a solid dip station verses my suspension straps and was very pleased. I would very much like to work out a solution to do dips on a solid dip station instead of my straps from now on and am working on a cheap solution.


Sorry for another book.



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6-15-13 50 minutes

Weighted chinups +87.5x4 +4 negatives 62.5x6 50x9 25x15 > Hold

1 arm DB rows 140.5x4 123x6 110.5x10 > Hold

Bicep curls 2x45.5 x8x8 > 48


Back felt a bit squirrely but I worked around it and got through the truncated session with no hiccups. It will be a week before I train back again and by then it should be in tip top shape.

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6-18-13 1 hr 10 min

1 leg DB squats 156x4 146x6 136x8 > 161/151/141

Weighted pullups +77.5x4 56.5x7 45x10 20x15 > 80/60/47.5/22.5

1 leg lunges 176 x8 > 181

Calf raises 196 x15x15 > X

Side raises 2x 63 x10x10 > 65.5


Went pretty hard today and everything feels good except my upper back which is still sore from the beating on back day. I didn't feel comfortable 1 arm deadlifting a 100+lb dummbell into position for 1 leg calf raises so I did lighter doubles; I may keep it this way to avoid injury.


Happy national picnic day, mom and I are going on a picnic. (:

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6-20-13 1hr 10 min

DB chest press 181x4 166x6 151x10 > 186/171/156

Weighted dips 87.5x4 62.5x7 50x10 25x12 > 90/65/52.5/25

DB chest flyes 2x63 x8x8 > 65.5

DB shoulder press 96 x8x8


I'm going to go back to DB push press for shoulders but keep the weight down.

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Newest piece of weightlifting equipment acquired. A folding step stool?



I am a minimalist in a lot of aspects of my life. Weightlifting is no different. I don't own a lot of expensive designer equipment and the equipment I do own has multiple functions. I already own one of these step stools and use it a lot of DB chest press on the floor, I rest my dumbbell on top of one stool and a milk crate (which this new stool is replacing) and then roll the DBs off and start my lift. They are the perfect height off the ground for my short forearms, and they cup ever so slightly in the middle to hold the DB in place before I roll it off to start the lift, they are also tough as nails as when I dump the weight the stool usually gets slammed, hard; the little guy doesn't have a scratch! The crate I am using along side my current single stool has a lip on the bottom and often gets caught on the DB so I have to wiggle it free risking injury to myself and taking energy away from the lift; not so with the step stool, the weight rolls smoothly right off with little effort.


Other uses for one of these stools, or two? One arm bent over rows, 1 leg squats, step ups, jump squats, and reaching treats on the top shelf. (;


I also purchased 4x spring collars for added security when dealing with heavy loads.


You really don't need a ton of equipment or money to lift at home and get built. I have spent around 375 on ALL this equipment, and I could have paid less if I bought my iron used on Craigslist.


2x Olympic DB Collars

4x Spring Lock Collars and 4x Screw Down Collars

4x 2.5lb Olympic Weights

4x 5lb Olympic Plates

4x 10lb Olympic Plates

4x 25lb Olympic Plates

Suspension straps

Door-jam Pullup Bar

2x 9"x11" E-Z Fold Stools

Protective Flooring

Wrist Straps

Lifting Straps



This is my wish list, I will work on this as I get free of debt.

4x 35lb Olympic Plates

47" Champion Olympic EZ Curl Bar

Dip/Pullup/Chin Belt

Weight Tree

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6-22-13 1hr

DB deadlift 196x5

Chinups 87.5x4 62.5x6 50x10 25x15 >90/65/52.5/27.5

1 arm DB rows 140.5x5 125.5x8 113x10 > 143/128/115.5

DB shrugs 196x10x10

Bicep curls 2x48 x8x8 > 50.5


Was going to pyramid down on deadlifts but my back felt a bit squirrelly so I stopped; still it feels much better.


I noticed a change in my bicep/lat strength while chinning that startled me a bit, I remember last week I struggled a bit with chins but this week the new weight was MUCH easier my vest is maxed out at 90lbs and I literally cannot fit anymore iron it, luckily I found a big heavy 10-15lb bike chain I can use for a few weeks of resistance. I also felt this strength change while 1 arm DB rowing, the weights went up much more explosively; I can't find anything that matches the stability of a bench for 1 arm rowing so I may put it on my wish list just for rows...lol.


I'll now be running on Wednesday after legs and Sunday in the middle of my 2 day rest, nce every 3 and 4 days.


Time to take a few days rest and do some work, spend some time with mom. Have a nice weekend. (:

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6-25-13 1hr 10 min

1 leg DB squats 161x4 151x7 141x10 > 166/156/146

Pullups 80x4 60x7 47.5x10 22.5x15 > 82.5/62.5/50/25

1 leg DB lunges 181 x8 > 186

DB shoulder side raises 2x65.5x10x10 > 2x68

Calf raises 196 x15x15 > X


Nearly passed out on my last set of split squats. I was seeing stars; i then proceeded to crawl, not walk, yes crawl on my hands and knees, across the room to my chair to rest. lol.


Oh sorry for not updating yesterday. I just worked and rested.

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Am not a big fan of unilateral movements, but one legged squats are the bomb:)


Yeah, I have cut nearly all unilateral movements from my regime save for 1 arm DB rows, split squats, and 1 arm bicep curls (I actually prefer EZ bar curls but have yet to buy an EZ bar)..


I just got some new equipment. A matching folding step stool to do DB floor chest presses on, and 4 spring collars. The collars weigh about 2 1/2 lbs combined so I'm going to use them for security on heavily loaded DB(s) and to close the gap on moving between weights on chest and shoulder movements (which I tend to stick on)


So I am on 181lbs for DB chest press since my roll back, and instead of going to 186 I can go to 183.5 and close that gap a bit to facilitate more incremental muscle growth as I get closer to my ceiling.


Pretty excited.


I suspect my DBs with their original collars actually weigh closer to 15lbs vs 13lbs but I need a proper scale to test.


If you've ever wondered why all my increments on DBs are weird intervals like 151/156 or 153/155.5 for single loaded DBs that is why, they weigh 13lbs a piece and I use 2.5 weights to increment or 5lbs for two DBs. It's gonna get even weirder now with these extra collars which weigh 2.5lbs; you'll be seeing shit like 183.5 and 188.5. lol.

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3.1 mi run, time?


Forgot to update yesterday.


6-27-13 1hr 5 min

DB chest press 183.5x3 168.5x6 153.5x9 > Hold

Dips 90.5x4 65x7 50x10 25x15 > 93/67.5/52.5/27.5

DB push press 121x5 111x8 101x10 > 126/111/101

Chest flyes 2x65.5 66.75x7x6 > Drop 2x64.25


My new step stool and collars worked amazingly. Very hot today, but it sapped some of my strength.

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Haha, funny stuff man, multiply by 2.2! I saw your pics in the other thread, you've got a killer physique bro.


Not much planned for the weekend. I am going to weightlift in just a few (skipping deads still cause of my lower back) I am supposed to run tomorrow but it's gonna be hot early in the AM (85+) so I will probably end up running tomorrow night when it gets cooler before the sun goes down at 8:03, in a fed state. I am not sure though because the coyotes here are fucking ballsy lately and I don't wanna get eaten. We'll see how cool it is tomorrow night at 7 PM cause I begin fasting at 6/6:30 now.


Other than that, just trying to stay cool. Haha.

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6-29-13 55 minutes

Chinups +90.5x4 65x7 52.5x9 27.5x15 > 93/67.5/55/30

1 Arm DB rows 143x4 128x7 115x11 > Hold/130.5/118

DB Shrugs 198.5 x10x10 > X

Bicep curls 51.75 x8x8 > Hold


I'm not struggling at all with chins and certainly not slowing down with the weight I am adding. It's amazing. I'm even letting my body drop to nearly a dead hang before I pull upward.

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Resting some more today. I will work for a few hours fasted.


Does anyone else enjoy meditation? Meditation for me is a vital part of my mind body connection for health and clamness. I rarely do sitting meditation but often do walking meditation; I can even zone out while I am working in the park believe it or not. I think there is a lot of misinformation on meditation and there are many forms and methods to tune your mind and soul.


For me being fasted is an integral part of not only my physical health, but also meditating. I will only eat 6-8 hours out of any given 24 hr period. It helps very much.

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7-2-13 1hr 10 min

1 leg squats 168.5x4 158.5x7 149.5x10 > 173.5/163.5/153.5

Pullups 83x4 62.5x7 50x10 25x10 > 85.5/65/52.5/25

Lunges 189x8 > Hold

Calf raises 198.5 x15x14 > X (Lost my grip last rep)

Shoulder side raises 2x69.25 x10x9 > Hold


Leg days are brutal. It's such a horrible feeling pushing your legs, the foundation your body rests on, to their absolute breaking point and then dragging yourself across the floor like a pathetic worm to a chair to sit in and rest. But because legs are so vital I give them absolutely everything.

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