Beastmaster103 - back to basics

[beastmaster103]

3/19/14 - 60% Squat Day

Warmup - Treadmill - 18 minutes

Squat Warmup - 195 X 5

Squat - 232.5 X 8;

Front Squat - 105 X 8 X 2;

Lunges - 70 X 5/5 X 2;

Seated Calf Raises - 90 X 10;

Time: 38 minutes; Music - Trivium, Soulfly;

The lighter volume is working wonders for me. I am only slightly sore as I type this log update. I'll keep things going with DL tomorrow, Friday. I'm hoping this will allow me to make some great gains, while enabling my 1RM to be tested every 8 weeks. I should be able to keep moving up for quite a while. I'll change the secondary exercises every couple of months.

[beastmaster103]

03/23/14 - DL Day - 65% 1RM - Sunday

Warmup - 20 minutes, treadmill;

DL - 235 X 5; 302.5 X 8;

DB Rows - 75 X 10/10 X 2;

BB Shrugs, w/straps - 325 X 10 X 2;

BB Bicep Curl w/EZ Curl bar - 95 X 8;

Music - Soulfly

Duration - 46 minutes

Comments - DL was easier than I expected. Bicep Curl was tougher than I had thought, but I am really enjoying the lower volume...I don't think I can stress that enough. It was a hellacious weekend, with completing my taxes on Friday and Saturday night. I had to work all day Saturday as well, so that just sucked. I'll hit bench/press tomorrow, then hold off until Wednesday with Squats.

[beastmaster103]

3/25/14 - Bench Day - 65% 1RM - Tuesday

I didn't use the treadmill since I had to trek all over the jobsite...

Bench
Warmup - 155 X 5;
Workset(s) - 202.5 X 8; 202.5 X 8 (2nd set with slingshot);

Press - 135 X 6 X 2;

BW Dips - 5 X 2;

CGBP - 140 X 7;

Duration - 20 minutes;

This was not too bad. I was a bit fatigued from work that afternoon. Also, I think I was a bit low on the carbs so I had some struggles in grinding out a few more reps on the accessory work. I'm excited to move up the weight and take the reps down from 8 to 5. That should help things, as 8 reps is difficult if you're accustomed to 2-3 rep sets.

[beastmaster103]

3/29/14 - Squat Day - 65% 1RM - Saturday

Treadmill - 18 minutes;

Squat Warmup - 195 X 5;
Squat Workset - 252.5 X 8;

Front Squats - 110 X 8 X 2;
DB Lunges - 70 X 5/5 X 2;

Seated Calf Raises - 100 X 10;

Time: 46 minutes;

Music - Machinehead

Everything felt good. I wish I could be more consistent, but work has been consistently requiring 12+ hours/6 days a week.

Monday - DL day is upcoming. My new collars from Ivanko are arriving Monday, so I'll have a great opportunity to test them.

[beastmaster103]

3/31/14 - DL - 70% !RM - Monday

Treadmill Warmup - 20 minutes

DL Warmup - 235 X 5; 280 X 4;

DL Workset - 325 X 5;

DB Row - 75 X 10/10 X 2;

BB Shrugs - 335 X 10 X 2;

BB Bicep Curl (EZ Curl Bar) - 95 X 10;

Duration - 48 minutes; Music - Machinehead;

Tonight is Bench at 70%. So far, so good, with the Jim Steel programming. I'll be trying to workout every other day as much as possible since the volume is not as difficult.

[beastmaster103]

4/3/14 - Bench - 70% 1RM - Thursday

Warmup - Treadmill - 20 minutes;

Bench Warmup - 155 X 5; 187.5 X 4;
Worksets - 217.5 X 5 X 2 (second set with slingshot);

Press - 135 X 8, 7;

BW Dips - BW X 6 X 2;

CG BP - 140 X 7;

Duration - 48 minutes;

Music - More Machinehead;

[beastmaster103]

4/6/14 - Squat - 70% 1RM - Sunday

Warmup - treadmill - 19 minutes;

Squat warmup - 195 X 5; 232.5 X 4;

Squat Workset - 272.5 X 5 - this felt great...I had no pain and got into an excellent rhythm as I banged out five reps.

Front Squats - 115 X 8 X 2;

DB Lunges - 75 X 6/6 X 2

Seated Calf Raises - 115 X 10;

Music - Machinehead...it is excellent for workouts; Time - 48 minutes.

Things are feeling better. I'm concerned about hitting reps on bench on the next two workouts (75% and 80% 1RM). I need to hit five and it will be tough...but I will bust my ass to get it done.

[beastmaster103]

DL - 75% 1RM - 04/09/14 - Wednesday

Warmup - Treadmill 18 minutes;

DL Warmup - 235 X 5; 280 X 4; 305 X 3;

DL - 350 X 5 - mixed grip. Not too bad, but still made me work for it;

DB Row - 80 X 10/10 X 2;

BB Shrugs w/Straps - 340 X 10 X 2;

BB Bicep Curl (Ez Curl, Wide Grip) - 100 X 8;

Time: 57 minutes - this was longer because I was watching parts of the Pens game in between sets (it went to a shootout);

Music - More Machinehead...I just can't get enough of it;

[beastmaster103]

04/13/14 - Sunday - BP and BS - 75% 1RM

Warmup - Treadmill - 18 minutes;

BP Warmup - 155 X 5; 185 X 4; 202.5 X 3;

BP Workset - 232.5 X 4, 5 (2nd set with slingshot);

Press - 135 X 8 X 2 - moving up to 140 next time;

Dips - BW X 6 X 2 - moving up to seven reps/set;

CGBP - 140 X 8;

BS Warmup - 195 X 5; 232.5 X 4; 252.5 X 3;

BS - 292.5 X 5;

Front Squats - 120 X 8 X 2;

Lunges - 80 X 6/6 X 2;

Seated Calf Raises - 125 X 12;

Time: 1:26;

Music - Machinehead, Killswitch Engage;

DL - 80% 1RM - Tuesday, 4/15...

[beastmaster103]

4/19/14 - DL - 80% 1RM - Saturday

Warmup - 15 minutes treadmill (also cut the lawn for about 2 hours);

DL Warmup - 235 X 5; 287.5 X 4; 327.5 X 3

DL - 372.5 X 5;

DB Rows - 82.5 X 10/10 X 2;

BB Shrugs - 345 X 10 X 2;

Ez Bar Bicep Curl - 100 X 9;

Duration - 52 minutes; Music - Killswitch Engage;

Work and personal life has been absolutely hectic; Probably won't lift on Easter...maybe Monday.