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dzul25
Member
- Oct 10, 2014
- 67
- 8
So far not a great week. Have not felt "right" in the gym yet. That is alright though, just gotta push through it and keep killin it. Hip was feeling weird, i have been working hips and glutes trying to strengthen them, we will see if that helps in the future. Got a few more workouts this week so i will hit those speed days hard!
Monday
ME bench-overloaded with bands,
-shoulder work(forward and lateral raises)
-cable chest flys
-lat pull downs and face pulls
-Db over head press
Tuesday
ME Squat-Wide Stance (got decent weight(375) up for last rep but hip was feeling weird, kind of like i could not get warmed up/joint was not lubed up)
-Hamstring curls
-Quad extensions
-calves
-hips(abductor and adductor)
Wed- off
Monday
ME bench-overloaded with bands,
-shoulder work(forward and lateral raises)
-cable chest flys
-lat pull downs and face pulls
-Db over head press
Tuesday
ME Squat-Wide Stance (got decent weight(375) up for last rep but hip was feeling weird, kind of like i could not get warmed up/joint was not lubed up)
-Hamstring curls
-Quad extensions
-calves
-hips(abductor and adductor)
Wed- off
D
dzul25
Member
- Oct 10, 2014
- 67
- 8
Sorry i have been delayed on any updates for those of you following. I found out why i was not feeling "right" last week. I got sick. Hit me on Thursday and lasted pretty much till Sunday morning. Not deathly ill be made me real sluggish and lethargic. So i forced myself through Thursday and Friday Dynamic effort days but nothing note worthy. Probably should have taken them off and rested but whatever haha. This week has been alright so far though. Body weight up a bit recently without much of a diet change. Maybe drinking more water, maybe gaining a little muscle, maybe a little fat haha, don't know why but its up a bit.
Monday
ME Upper body- overhead press(wanted to work the shoulders harder this week so i took off a bit of time from bench)
-shoulder work(forward and lateral raises)
-Incline DB press
-lat pull downs and face pulls
-Chest flys
Tuesday
ME Lower body- sumo deadlift ( still try to work my hips, glutes and hip mobility, i am more comfortable with conventional but i think sumo is a great accessory)
-Hamstring curls
-one legged lunges
-hips(abductor and adductor)
New year = new goals.. I since i was sick and kinda ruined my weekly routine i will max out on all lifts next week to get some new baselines for 2015. I will be running the exact same program with a three week phase for Dynamic Effort days, and Max Effort each week with a different main movement. My maxes next week will help mold my goals for the new year.
Hope to
Squat: 380-400 (no knee wraps, just belt)
Bench:315-330
Deadlift: 410-440 (i know i can do 410 and 440 is optimistic but i think it might be achievable, no chalk or extra grip)
Monday
ME Upper body- overhead press(wanted to work the shoulders harder this week so i took off a bit of time from bench)
-shoulder work(forward and lateral raises)
-Incline DB press
-lat pull downs and face pulls
-Chest flys
Tuesday
ME Lower body- sumo deadlift ( still try to work my hips, glutes and hip mobility, i am more comfortable with conventional but i think sumo is a great accessory)
-Hamstring curls
-one legged lunges
-hips(abductor and adductor)
New year = new goals.. I since i was sick and kinda ruined my weekly routine i will max out on all lifts next week to get some new baselines for 2015. I will be running the exact same program with a three week phase for Dynamic Effort days, and Max Effort each week with a different main movement. My maxes next week will help mold my goals for the new year.
Hope to
Squat: 380-400 (no knee wraps, just belt)
Bench:315-330
Deadlift: 410-440 (i know i can do 410 and 440 is optimistic but i think it might be achievable, no chalk or extra grip)
D
dzul25
Member
- Oct 10, 2014
- 67
- 8
Was a good week last week. As in the previous post i stated i am maxing out this week to get some updates on the effectiveness of my training style and to also get some new baselines for the new year. This will also help me set some good goals for 2015.
Thursday 12-18-14
DE Bench- wide grip with blue bands
-bent over rows
-rear delts
-shoulder(lateral and forward raises, over head DB press)
-seated rows
-tricep pushdowns
-chest flys
Friday
DE lower- squats with blue bands regular stance( lightish weight, maxed out today (12-23-14) so i didnt want to go too hard)
-hamstring curls
-seated calf raises
-hip adductor and abductor
Monday (12-22-23)
took off because spotter could not make it to gym that day
Tuesday
-Max out on squats- session went well. Wanted to nail 400 and i did. Got up 405 with no wraps just a belt. very happy with it, first time with 4 plates on my back and it went great!
Wednesday
-Will be max out on bench press, shooting for over 320
Thursday
-Enjoy Christmas, get fat on good food
Friday
-Max deadlift.
After that i will be going back to my training program that i have followed for the past weeks starting on monday, but i will be going in with a better focus and intensity than i already have. Good things are going to come in 2015
Thursday 12-18-14
DE Bench- wide grip with blue bands
-bent over rows
-rear delts
-shoulder(lateral and forward raises, over head DB press)
-seated rows
-tricep pushdowns
-chest flys
Friday
DE lower- squats with blue bands regular stance( lightish weight, maxed out today (12-23-14) so i didnt want to go too hard)
-hamstring curls
-seated calf raises
-hip adductor and abductor
Monday (12-22-23)
took off because spotter could not make it to gym that day
Tuesday
-Max out on squats- session went well. Wanted to nail 400 and i did. Got up 405 with no wraps just a belt. very happy with it, first time with 4 plates on my back and it went great!
Wednesday
-Will be max out on bench press, shooting for over 320
Thursday
-Enjoy Christmas, get fat on good food
Friday
-Max deadlift.
After that i will be going back to my training program that i have followed for the past weeks starting on monday, but i will be going in with a better focus and intensity than i already have. Good things are going to come in 2015
D
dzul25
Member
- Oct 10, 2014
- 67
- 8
Wednesday 12-24-14
-Max Bench Press. Hit 325, just missed on 330(failed at about 75% through the rep, on the lockout)
Thursday
-Enjoyed Christmas and had an off day
Friday 12-26-14
-Max deadlift. Got 415. Felt like i should be doing more, but hey i know where i am at now so i will go from there
Recap
Squat-405 Just a belt, no sleeves or wraps
Bench-325 No wraps
Deadlift-415 Just belt, no grip enhancer
Total:1145 at about 203 Lbs.
Starting back up on the conjugate type system this week. Will update after first few workouts
Happy Holidays everyone
-Max Bench Press. Hit 325, just missed on 330(failed at about 75% through the rep, on the lockout)
Thursday
-Enjoyed Christmas and had an off day
Friday 12-26-14
-Max deadlift. Got 415. Felt like i should be doing more, but hey i know where i am at now so i will go from there
Recap
Squat-405 Just a belt, no sleeves or wraps
Bench-325 No wraps
Deadlift-415 Just belt, no grip enhancer
Total:1145 at about 203 Lbs.
Starting back up on the conjugate type system this week. Will update after first few workouts
Happy Holidays everyone
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