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Yetis New Log: New Goal = No Goal


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8-29-13 1hr 10 min

DB Chest Press

188.5 x 3 > Hold

168.5 x 7 > 173.5

153.5 x 10 > Hold

 

Weighted Dips

95.5 x 4+ > 98.5

75 x 7+ > 77.5

60 x 10 > 62.5

32.5 x 15+ > 35

 

DB Chest Flyes

61.75 x 7 > 64.25

54.25 x 10 > 55.75

45.75 x 14 > Hold

 

EZ Bar Tricep Raises

56 x 10 > 61

46 x 15 > 51

46 x 15 > 51

 

Decline Weighted Pushups

+20lbs x 10 > Drop to 15lbs

 

Aww yes. I added one rep to my 188.5lb chest press. :3

 

I changed my diet a bit too, I am now eating 1lb (dry) of beans/peas a day.

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8-30-13 rest day.

 

8-31-13 1hr

 

EZ Deadlifts

Warmups at 25%/50%/75% of 4RM

211 x 4 > 216

191 x 7 > 196

171 x 10 > 176

 

Weighted Chinups

100.5 x 4 > 103

75 x 7 > 77.5

62.5 x 10 > 65

40 x 15+ > 42.5

 

EZ Rows

156 x 7 > 161

141 x 10 > 146

126 x 15+ > 131

 

EZ Shrugs

221 x 10 > 226

206 x 15 > 211

 

EZ Bicep Curls

96 x 10 > 101

86 x 15+ > 91

 

Feeling fricken' fantastic! I'm 1 week away from a supposed rest week but I am still dreaming A LOT and lacking fatigue. My gains are slowing a smidge so I may push myself to 7 weeks of training before a week off.

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Today I am not running because I will be moving to the new house. But I am sitting here drinking my coffee and I am thinking about some stuff.

 

I think the most important thing that you can gain from exercise is knowing your body. I know that if I have slept just a bit off and it is not a weightlifting day, wherein weightlifting is my primary focus, I usually skip cardio. I also know how my body reacts to certain dietary protocols and calorie levels and I can use this effectively to switch myself from bulking to cutting with no excessive weight fluctuations.

 

For instance; because of my specific biological situation I know that I can get ripped on 2,800 kcal doing IF and calorie cycling between 2,700kcal off days and 3,000 kcal on days. At this point my gains slow down a bit and I am more at risk for over training which tells me this is the lower end of my dietary threshold.

 

At an average of 3,000 kcal, 2,700 on off days and 3,400 on lift days over training is not touched even after 6 weeks of intense 3x week full body routines but I maintain a higher body fat telling me that 3,000 is the higher end of my dietary threshold.

 

Knowing that 13-15 days of training a month can allow me to squeeze every weightlifting session out of a 6-8 week training period which can add up over time.

 

Just some thoughts. (:

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  • 3 weeks later...

I haven't quit lifting. And I am not dead. Mom and I have been backed into a corner and are living off my income in a 200 sq foot space. I refuse to fail her or myself so I am still hammering my body and growing myself. I refuse to relent and give in to weakness and despair. You'll have to fucking kill me to get me to quit.

 

My new 'gym' is less than 50sq feet. More than enough with a bit of ingenuity to lift. I'm on a rest week meow but my 1 year anniversary of taking lifting seriously is coming up next week. I have not missed more than 3-6 days in this entire year.

 

Here are the current numbers from my past few workouts. I will start updating regularly next week.

 

----------------------------------------------------

 

Legs/Shoulders

 

EZ hack squats

206 x 4

181 x 7

161 x 10

146 x 13

 

DB push press

123.5 x 7

113.5 x 10

98.5 x 13+

 

DB Lunges

118.5 x 13+

 

EZ Upright Row

91 x 10

81 x 13+

+/OR

DB Side Raises

63 x 13+

 

Ant. Delts

EZ Bar Rear Raises

51 x 13+

+/Or

DB Bent Overy Flyes

31 x 13+

 

Calf Raises

226 x 15 x 15

 

----------------------------------------------------

 

Chest/Triceps

 

DB chest pres

188.5 x 4

173.5 x 7

158.5 x 10

 

Chest dips

103 x 4

82.5 x 7

Triceps dips

67.5 x 10

40 x 13+

 

DB chest flyes

63 x 7

55.5 x 10

48 x 13+

 

EZ bar triceps raises

76 x 10

66 x 13+

 

Decline Pushups

+15 x 15

 

----------------------------------------------------

 

Back/Biceps

 

EZ deadlifts

226 x 4

206 x 7

186 x 10

 

Chinups

106 x 4

82.5 x 7

67.5 x 10

47.5 x 13+

 

EZ rows

171 x 7

156 x 10

141 x 13+

 

Bicep EZ curls

111 x 10

101 x 13+

+

Close Grip EZ Curls

81 x 10

 

EZ Shrugs

236 x 10

221 x 13+

 

My 30sq~ ft gym.

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3900_zps7df7fa41.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3901_zps3a44938c.jpg

 

Current me. Lost my leg pic; don't worry they aren't being neglected. (;

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3905_zps8267f01b.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3914_zps2b1acd11.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3916_zps7be19140.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3911_zpsb03de7ef.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3913_zps1648c83e.jpg

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9/23/13 1hr 5min

 

Ez hack squats

206 x 5 > 211

181 x 8 > 186

161 x 10 > 166

141 x 15 > 146

 

Db push press

123.5 x 7 > 128.5

113.5 x 10 > H

98.5 x 13 > H

 

Db lunges

181 x 13 ea leg > 186

 

Ez calf raises

226 x 15 x 15 > 231

 

Ez upright rows

91 x 10 > 96

81 x 14 > 86

Db side raises

63 x 13 > H

 

Ez posterior delt raises

66 x 10 > 71

51 x 15 > 61

 

Wow typed all that on my phone, what a pain. Maybe i will go to the library to update from now on. Feeling strong as hell.

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Rested yesterday.

 

9-26-13 1hr 15min

DB Chest Press

188.5 x 3 > Hold

173.5 x 7 > 176

158.5 x 10 > Hold

 

Weighted Dips

+103.5 x 4 >H

82.5 x 7 > H

Triceps Dips

67.5 x 10 > 70

40 x 15 > 42.5

 

DB Chest Flyes

63 x 7 > Hold

55.5 x 10 > 58

48 x 14 > Hold

 

EZ Bar Tricep Raises

76 x 10 > 81

66 x 15 > 71

 

Decline Pushups

0 x 15 > 5

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9-27-13 1hr 15min

 

EZ deadlifts

226 x 4

206 x 7

186 x 10

 

Chinups

106 x 4

82.5 x 7

67.5 x 10

47.5 x 13+

 

EZ rows

171 x 7

156 x 10

141 x 13+

 

Bicep EZ curls

111 x 10

101 x 13+

+

Close Grip EZ Curls

81 x 10

 

EZ Shrugs

236 x 10

221 x 13+

 

I screwed up last back session numbers, everything from last weeks back session is -5 lbs.

 

9-28-13

45 min run

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9/30/13 1hr 10min

 

Ez hack squats

211x 4 > 216

186 x 8 > 191

166 x 10 > 171

151 x 14 > 156

 

Db push press

128.5 x 7 > H

113.5 x 10 > H

98.5 x 13 > H

 

Db lunges

123.5 x 13 ea leg > 126.5

 

Ez calf raises

231 x 15 x 15 > 236

 

Ez upright rows

96 x 10 > 96

86 x 14 > 86

 

Ez posterior delt raises

71 x 10 > 76

61 x 15 > 66

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Yesterday was rest.

 

10-2-13 1hr 20min

 

DB Chest Press

188.5 x 3+ > 191

176 x 6 > Hold

158.5 x 9 > Hold

 

Weighted Dips

+103 x 5 > 106

82.5 x 7+ > 85

Triceps Dips

70 x 11 > 72.5

42.5 x 16 > 45

 

DB Chest Flyes

63 x 7 > 65.5

58 x 9 > Hold

48 x 14 > Hold

 

EZ Bar Tricep Raises

81 x 10 > 86

71 x 15 > 76

 

Decline Pushups

5 x 12+ > 7.5

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10-4-13 1hr 15min

 

EZ deadlifts

231 x 4 > 236

211 x 7 > 216

191 x 10 > 196

 

Chinups

108.5 x 4+ > 111

83 x 7+ > 85.5

67.5 x 10 > Hold

47.5 x 13+ > Hold

 

EZ rows

171 x 7 > 176

156 x 10 > 161

141 x 14 > 146

 

Bicep EZ curls

111 x 10 > 116

101 x 14 > 106

+

Close Grip EZ Curls

86 x 11 > 91

 

EZ Shrugs

241 x 10 > 246

226 x 15 > 231

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Man, i love this ez bar. Because of the way it bends i can get it really tight to my body and drive up super smooth. Unfortunately it can only fit 261lbs with my plate setup, so i need to plan to get two more 45s and i also want an ez bar rated for more than 315 in the future. Hope you're well bro.

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Man, i love this ez bar. Because of the way it bends i can get it really tight to my body and drive up super smooth. Unfortunately it can only fit 261lbs with my plate setup, so i need to plan to get two more 45s and i also want an ez bar rated for more than 315 in the future. Hope you're well bro.

Sounds like a good plan, yeah I like the way they feel as well.

 

Nice work on the run, still hot with you?

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No way bro, we are in the 60s up in the mountains. I have to be careful because i can just run and run until i am exhausted, upwards of 1 hr. And then i need to scramble to make up calories or the next day i just have no energy. We get golden yellow and orange and red colors in the fall, especially on the road i run down. It is just amazingly gorgeous to run in.

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