Dan's log

[Patrick Stroup]

I know you just got it, but is the hip circle worth a damn?

[elVarouza]

I know you just got it, but is the hip circle worth a damn?

I've only used it twice so far hah. It definitely works the outside of the hips more than I expected. A friend of mine used one for awhile and it got rid of some persistent knee pain he had. I'll let you know more in a few weeks.

08/15/17 Tuesday

Got really busy last week making an important presentation for work. :/

Bench:

45x15x3
135x10x2
185x4
235x3
275x1 (most I've wide gripped raw in 2 years)

Shirt:

315x5
365x3
405x3 (2-board)
445x2 (2-board)
435x2 (2-board)
445x2 (2-board)

First set of 445 was pretty rough. Dropped to 435 and it felt great but my back was sweaty and I only did 2 reps. Was going to do a triple. Went back to 445 but it felt meh again. Was having trouble keeping my wrists from bending back.

Chest press machine: 45x8, 80x4/3/7 (my right pec/shoulder was feeling weird on these so stopped)
Rear delt machine: 120x10, 170x10x3
Cable curls: 6x15x3

[elVarouza]

08/19/17 Saturday

I've been under the weather the last couple days so just went in to get a really light workout.

Squat:

45x10x2
135x10
225x5
315x5x3

Deadlift:

135x10x2
225x5
315x3 (lost grip, wasn't using chalk)
315x5x2

GHR: BWx10x3
Hip circle: 10x3
Ab wheel: BWx10x3

[elVarouza]

08/23/17 Wednesday

Squat:

45x10x2
135x10
225x5
315x2
385x1
420x7x3

Not easy but not hard. Warmups surprisingly felt good for once.

Ab wheel: BWx10, +25lbs x10x3
Cable pull thrus: 140x10, 180x10x3
Hip circle: 10x3
Leg extension: 120x12x3

[elVarouza]

08/25/17 Friday

Standing OHP: 45x10x2, 95x10
DB OHP: 60x10x4,60x9 (didn't rest long enough)
Triceps ez bar pushdown: 140x10, 180x10x3
Cable hammer curls: 70x10, 100x10x3
Face pulls: 100x10, 140x10x3
Triceps overhead cable extension: 140x10/10/9
DB hammer curl: 30x15x3
Stretching

Pretty boring day. Almost left after one exercise.

[elVarouza]

08/29/17 Tuesday

Was insanely stressed out at work today and almost didn't go but went in for a quick session. Was too busy with work to go yesterday.

Bench:

45x15x3
135x10x2
185x4
225x2
250x8x3

Easy. Upper body was kind of cramping up a little though. Need to stay hydrated.

Triceps cable pushdowns: 130x10x3
Cable hammer curls: 100x12x3
Rear delt machine: 70x4, 110x10x3

That's it. Main lift and some small accessories then left at like 11 PM. Took about an hour, maybe 70 mins.

[elVarouza]

08/31/17 Thursday

Squat:

45x10x2
135x10
225x5
315x2
405x1
455x1
485x4*
485x4x2

Ok so the first set I did 2 then reracked. Had no spotter and they felt awful. Thought maybe my stance was too narrow. Stood there and thought about it for maybe a minute then unracked and did 2 more. So not a straight set but kind of a full set. Did the next two sets normally with a spotter but they were like absolute grinders. Not expected. Knew it wouldn't be easy but didn't think it'd be so hard. Next week will be even worse...

I think I haven't been eating enough. I need to gain weight. I probably lost some a couple weeks ago when I was sick. Still, I was expecting last weeks squats (which felt fine) to be of similar difficulty to this week. I dunno. I've been busy and haven't been keeping a regular schedule. Need to get back on track. Oh also the gym is now being nazis about chalk and I couldn't get enough on my back. Bar was sliding a lot. That would've only been a minor improvement tho.

Cable pull thru: 140x10, 180x10x3
Leg extension: 120x12x5
Ab wheel: BWx10, +45lbs x10x3
Hip circle: 10x3

[elVarouza]

09/03/17 Sunday

Deadlift:

135x10x3
225x5
315x2

Suit:

405x0.5 (lost grip, straps up. Just to set the suit)
405x2 (all straps down from now on)
475x1 (or maybe 2? Dunno)
515x4x3

Not too hard. Wasn't feeling a ton of pop from the suit. Think it was up a touch higher than ideal. Also no straps.

GHR: BWx10, green band x10, green + red band x10x2
Cable hammer curls: 70x15x3
Row machine: 225x10, 315x10x3
Wide grip pulldown: 120x12x3

My hip was flared up really bad during deadlifts. Don't know what to do about it. It warmed up somewhat okay but it'll probably be really bad tomorrow. Oh well. Squatting in the suit will fix it lol.

[Vince Cifani]

I think I haven't been eating enough. I need to gain weight.

What do you weigh now?

[elVarouza]

What do you weigh now?

Haven't weighed myself in awhile but high 230s. I should really be 250 or so by now slowly going up towards 264. I just need to commit to it. Need 5k cals per day to start gaining, kind of breaks the bank.

09/04/17 Monday

Bench:

45x15x3
135x10x2
185x4
235x2
275x6x3

Was going to do shirt work today but couldn't get down to the PL gym and had to settle for lame raw stuff. My elbows were hurting bad and the shirt probably would've made my arms go numb but oh well. Reps weren't as smooth as they should've been due to the elbows but meh.

Triceps ez bar pushdowns: 140x10, 200x10x3
Cable hammer curls: 70x15x3
Rear delt machine: 110x10, 120x10x3
Hip circle: 10x3