Log - getting strong - Redo #3,482

Discussion in 'Training Forum' started by Leancuisine, Oct 3, 2016.

  1. Leancuisine

    Leancuisine Member

    Going to start new tomorrow.
    I have a morning doctors appointment, and will go to the gym afterwards (assuming they don't draw blood)
    Goals are too bring up some of my weak points physique wise. Strength goals are nothing substantial. Just want to make weight get off the floor faster. Dead and power clean focus.
    Chest focuses - upper and inner chest. Will be doing a lot of incline smith machine and incline dumbbells. Low cable fly to start off, probably superset with svend presses.
    Back focuses - thickness and pull-ups. Will always start with pull ups. Lots of t bar and barbell rowing, as well as rack deads and shrugs.
    Shoulder focuses - love Landmine presses and battling ropes. My delts as a whole need lots of work. Will be hitting these hard and heavy.
    Leg focuses - calves. Will be doing continuous 60 second bursts for each calf set. Legs will be a nice 3 days a week. Basically every other day. And they will be brutal.
    Somehow going to bulk my neck up too. It feels so scrawny. Will cook up a plan tomorrow from then until the 9th of Jan.
     
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  2. gr8whitetrukker

    gr8whitetrukker Member AnabolicLab.com Supporter

    Made that mistake before of working out after drawing blood
    Not a good idea for the kiddos
     
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  3. franchise24

    franchise24 Member AnabolicLab.com Supporter

    Not good to workout after drawing blood lol. I've made the mistake as well. I donated blood on Saturday. I always feel weak for a day or two. Let's see how today's workout goes. Starting my log on MESO today once I get done.
     
  4. Leancuisine

    Leancuisine Member

    No blood drawn. Nurse said I need to be 190 to be healthy. Doctor laughed and said I didn't have 30 lbs to lose. Weighed in at 223.
    Today's workout
    Incline Smith Bench 3x8 @ 225 superset with pull-ups 3x15
    Low Cable Fly, but with dumbbells 3x10 @ 25lb Dumbbells superset with Svend Press 3x15 @ 20lbs
    Hammer Chest Press 3x10 @ 2 plates and a 1/4
    Decline Bench 3x15 @ 135
    4 minutes tabata 20 seconds on 10 seconds off of box shuttles, 4 minutes of jump rope.
    Box Jumps up to bottom of my rib cage for a few sets.
    Hang cleans 1x3 @ 135
    Power clean 1x1 @ 225
    Hang Clean 1x1 @ 225
    Power clean 1x1 @ 255
    Power Clean 1x1 @ 275

    Everything felt great. I am not complaining for taking a little over a month off completely from weight lifting.
    Granted I am recovering from a sickness, my resting heart rate was still high at 81 bpm. Going to work my way back down into the 50's.
     
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  5. franchise24

    franchise24 Member AnabolicLab.com Supporter

    I need to get my mobility back to do power cleans and clean and presses. Great exercises.
     
  6. Leancuisine

    Leancuisine Member

    Just watched Creed. Wasn't bad. Long.
    Definitely wasn't as action packed as the last Rambo where Stallone murder hacked his way through half of Burma with his rage saber.
     
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  7. Leancuisine

    Leancuisine Member

    Just did mostly back. Weighed 220.5 this morning.
    Dears felt heavy.... 405 was a boulder but got it a few times no straps.
    All exercises 20-30 seconds rest.
    Rack pulls 10x3 @275
    T bar row 6x5 @ 135
    Pull ups 4x8
    Chin ups 3x6
    DB Row 3x10 @ 70
    Single arm pull down 60lbs 1,2,4,6,8,10 reps alternating from left and right sides.
    Rear felt machine 3x25 @ 80 superset with single arm farmers walk 60 lbs for 30 yards each side.
    Feel ok. Got some blood blisters on my right hand. Being cast up for a little over 2 months let all my callouses heal
     
  8. Leancuisine

    Leancuisine Member

    IMG_1117.PNG IMG_1118.PNG IMG_1120.PNG IMG_1122.PNG IMG_1123.PNG Came home to my girl nose diving into a pile of blankets.
    I took my old mattress and laid it on the ground in our storage room.... that mattress gets more body slam action than a WWE ring.
     
  9. Leancuisine

    Leancuisine Member

    BOOM. Got a little shin-dig cooked up in the PDF format.
    Going to finish off this week with these workouts, then start it all over again next week. Will be updating the workout format weekly, and adding an individual PDF M-F with what weight and reps I got, as well as weight.
    Trying to do some dumb shit here and lose all my weight. 220 this morning... We will see how these next 3 months go health wise. I might land myself somewhere around 195, or somewhere around 170 by mid summer. Like I said, we shall see.
     

    Attached Files:

  10. Leancuisine

    Leancuisine Member

    Weak as hell today.
    Incline DB 3x6 @ 100 superset with Hanging Crunch 3x30
    Flat bench 225 3x8 superset with low DB raise 3x10 @ 35
    Jump rope 5 min tabata, 3 minutes steady
    KB Swing 4 min tabata @ 40 lb
    Battling ropes 4 min tabata
    Hang clean 225, 4x3
    Power clean 275 1x1
     
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  11. Leancuisine

    Leancuisine Member

    Muscles are dead.
    Taking today off and getting back at it tomorrow with legs.

    Deads killed my legs. 405 feels heavy..... I think 500 is achievable by April maybe. Just have to get back into the swing of things. 600 is definitely still my ultimate goal, but that may be a journey that takes the whole year. Time will tell.
     
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  12. Perrin Aybara

    Perrin Aybara Member

    Hold on, 170lbs?

    600lbs on deadlift took awhile for me. It was 19 months from the time I pulled 500lbs to the time I pulled 600lbs. I was natty all but four months of, definitely would've came faster on gear.
     
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  13. Leancuisine

    Leancuisine Member

    My power clean strength came back FAST. I hit 295 easy today. So I'm hoping my deadlift will do the same, and 455-65 will be attainable by mid Jan, maybe sooner.
    Once I'm there 500 should be a few months away with consistent training.

    I finally found a good boxing gym, and now that my hand is shipped 100% I want to start boxing. I used to fight at 185 in MMA up north, but I was doing so at 8-9%, which is pretty easily achievable for me now.
    I've learned a lot about nutrition since then, and since I don't need to hold much weight for grappling, I think 170 would be my best weight for boxing. Could definitely dominate there. Would probably walk around at 190-95 and if/when I get fights I would get down to 79-80.
     
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  14. Leancuisine

    Leancuisine Member

    Workout today felt great, but nothing special.
    Jump rope 5x3 min
    Power clean worked up to 295
    Some band work
    Lots of hanging crunches and ab rolls
    Jacobs ladder 3x3 Mom, 1x2 min, 1x1 min
     
  15. Leancuisine

    Leancuisine Member

    Today's workout. All had 30-45 seconds rest.
    Jump rope 5 min
    Deadlift 5x5 @ 315
    DB Bench 3x10 @ 80, 1x10 @ 70,1x7@ 70
    CG Pull-up 5x8
    Decline Bench 5x10 @ 135
    Front Squat 5x10 @ 185
    Hang clean 10x3 @ 185
    Went and walked the dogs for a while afterwards.
     
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  16. Leancuisine

    Leancuisine Member

    had my first egg white shake this morning.
    mixed 1/2 frozen banana, 1.5 scoops banana protein, and 4oz egg whites.
    tasted pretty damn good.

    did a uh...... chest workout.... been doing those a bit lately
    jump rope 5 min
    20-30 seconds rest between sets
    3x10 cable fly @ 60lbs
    2x15 svend press @ 20lbs
    1x30 high cable fly @ 40lbs
    10x3 incline bench @ 205
    6x5 alternating db bench @ 75lbs
    5x6 flat hammer press @ 180lbs
    Tabata - box shuttles and battling ropes, 4 minutes each
     
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  17. Leancuisine

    Leancuisine Member

    Shoulders.
    30 seconds rest
    10x3 clean and press 135lbs
    6x5 lat raise 35lbs
    5x6 front raise 35lbs
    3x10 DB shrug 90lbs
    2x15 lever pulls 25lbs
    1x30 ascending single arm DB upright row 35lbs
    Tabata - box shuttle, rope slams. 4 min each. Jump rope 3 min.

    Weight was 225, after all the ham and beer last night.
     
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  18. Leancuisine

    Leancuisine Member

    Alright gents. I'm looking at another pup..... pit terrier. 6 months old. Owner needs a place for him, and I'm thinking he could definitely find a home with me.

    IMG_1271.JPG
    He's the tan one. Named Buck.
     
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  19. Leancuisine

    Leancuisine Member

    Arms today to give myself a bit of rest. Plus my arms are tiny as shit. All supersets
    3x10 - skull crusher 80lbs, curl 70lbs, donkey calves all the lbs
    3x40 - rope push down 40lbs, rope curl 40lbs, seated calves 70lbs for 60 sec
    3x40 - rev grip push down 40lbs, cable curl 40lbs, standing calves 60lbs for 60 sec
    Tabata ab crunch and plank, 4 min each
    Box jumps
    Tried cleans. 225 felt heavy. So I stopped there.

    IMG_1278.JPG
    Chilling with little homie and big homie for the rest of the day
     
  20. Leancuisine

    Leancuisine Member

    Late start. Pup was sick.... threw up quite a bit.
    30 seconds rest again. Wore a long sleeve today, completely drenched.
    10x3 leg press @ 800
    6x5 front squat 225... killed me
    5x6 glute bridge @ 225
    3x10 reverse lunge @ 35 lb DB
    2x15 Ghd bodyweight
    1x30 ascending leg extension @ 95lb
    Jacobs ladder 4 min. 20 seconds at 100-110 rungs per min, 10 seconds at 30-40
    Jump rope for a few minutes
     
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