GP log - Printable Version

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GP log - GeekPoop - 08-04-2011

8/2
ME

DL minis + deficeit - switching to just deficeit now
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3 - REP PR
340 x 1
370 x 0 - i think i strained my chest on 315 set. damn bands

leg press
480 x 2 x 8

GHR - i did this little different and will do so for a while. i give about a 5 second static hold while fully extneded.

bw x 3 x 8

bb row - going to the normal standing BB Row for a while
260 x 3 x 8

db curls
35 x 3 x 10

blah not to impressed with myself. i calculated all my lifting %'s after, i did get 4 reps over 90%. prolly why i was tired and failed 370.

i was standing on a 45lb plate, ill be standing on about a 6inch deficeit next go around without bands.

i was "pulling back" way too much early on, i think thats why my chest hurt

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GP log - GeekPoop - 08-07-2011

8/4
reverse band bp
185 x 5
225 x 5
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3 - Ok so i screwed my chest / lat up DLing... id lower the bar to about triceps parallel with floor, and the bar would literally just drop. i called it quits, bad ME day

skulls
95 x 3 x 10

did bp machine ss w/ cable flyes. could barely db press 50s

db lateral raises
22.5 x 4 x 10

decline sit ups + 50lbs
3 x 10

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GP log - GeekPoop - 08-07-2011

8/6
DE

box sq - swamped for power cleans. i couldnt spread my arms and grip the bar but decide to do something explosive...

power cleans - i havnet cleaned since i was 16... lol
95 x 5
135 x 5
185 x 3
225 x 1
225 x 1
225 x 1
185 x 3 - kinda fun but i not good

pull throughs + monster mini
212 x 3 x 10

hyper ext - plate behind head
25 x 8
25 x 5
25 x 6

lat pulldown wide grip
182 x 4 x 6

bb curls
75 x 10
75 x 6
75 x 6

tired! nothing cool to report but im going to try some new varaitions of all RE and ME lifts

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GP log - GeekPoop - 08-07-2011

8/7
DE

BP - chest feeling kinda good, dont wanna push it
175 x 8 x 3 - was gonan do the additonal sets of 2x5 @ 20%+ but that'll wait for next week

dips - decided to do these!
bw x 8
25 x 8
50 x 3 x 8 - simple!

pushdowns - used a straight bar
100 x 8
100 x 6
88 x 8

shoulder press machine + mini band - this was cool stuff
82 x 3 x 8

hanging leg raise
3 x 10


i think from here on out, most my RE work will be changing until i stall and ill do another varaition to get over the hill.

got a good feeling bout dis

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GP log - GeekPoop - 08-07-2011

got pics ill post later tonight or tomorrow!

204 ish im weighing in at. tbh, i wanna be a solid 200lbs. i plan to compete this upcoming spring in PLing and want to be in the 198 class, so if i dont gain weight thats fine by me.

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