Strength of a Bull, none of the sh*t

[BLK00TJ]

Good work, and good info on the pauses.

[Get-n-fit]

Good work, and good info on the pauses.

Thanks!!

[Get-n-fit]

Vid of the second set of my 315x5x5

http://youtu.be/vWNPDdYfuDA

Flat BB chest....as you might have guessed...315x5x5

Slight incline DB-
100x8
120x6
120x4

Hammer strength wide chest-
180x8
270x8
360x8
270x8
270x8
270x8

Machine flys-
120x16----nice and slow to really flex the pecs and finish out my workout.

[jrob69]

Nice lift great pauses. Went up solid

[doughnutgut]

I feel i will never make that for even 1 rep no matter how long i lift for.

Unless i put on a good 80lb in weight. And even then it wood be a dream.

Solid/10

[Bando]

nice pauses, damn!

[Get-n-fit]

Thanks guys!!



Well, I may change this journal a little, I was just using it to focus on chest, but since I don't have another journal here and don't want to try tracking 2 separate ones- I'll track some other lifts here also.

Shoulder day-
Great day- got 105's up last week for a couple sets, wanted 110's today and got it!
DB press:
50x16
50x8
75x6
95x4
110x4
110x4
110x3

http://youtu.be/RVlAbxLI7gU

Bent over rear delt db rows:
30x16
40x16
50x8
60x8

Netural grip shoulder press hammer strength: PWO
180x8
270x8
360x8
450x4

Shrugs-PWO
270x24
360x16
450x8
450x8
450x8
450x8
450x8

Lateral DB raises:
30x8
35x8
40x8
40x8
40x8

Done for the day-  stupid manager of the gym complained I was yelling too loud at one point and I asked her when the gym became Planet fitness?  I'm sending an email to the owner bc the place is going downhill and turning more and more into PF. It's a Golds gym, it used to be a place for serious lifters.  A year ago the 130lb DB's disappeared, the 100lb plates disappeared and now you can't make noise?  I'm just waiting for the lunk alarm to be installed.

[Little Tim]

If'n ya ain't grunting, ya ain't lifting heavy enough.  -Bando (paraphrased)

[Get-n-fit]

Chest day #2

Incline BB
280x5x5....woohooo!!   Was a little worried bc my right shoulder hurts when it moves in a certain direction, however when warming up it didn't bother me at all, so I was good to go on bench.  It's  most likely just a sore lateral delt from yesterday work out.

Wide grip hammer strength-PWO
180x12
270x8
360x8
470x8
360x8
490x8
490x8
360x12

Cable flys:
60x8
60x8
80x8
80x8

Machine fly-120x12-cool down, nice and slow reps.

I think it's time to bump up my Gluc/msm,  joints are a little sore around my elbows, I work a little bi's today......very little, didn't want to push my joints any more.  Haven't been doing much direct arm work lately bc they are getting hammered indirectly anyways. 

[BLK00TJ]

Great job on those inclines.  Moving up the weight next workout?

[Get-n-fit]

Great job on those inclines.  Moving up the weight next workout?

285 next week, my partner's staying at 280, he wasn't able to get all his reps without a LOT of help, but I'm moving up.

[piperdown]

Awesome job on the inclines. I need to do more of them.
Great thing about these journals is gleaning little bits of good information.

[Get-n-fit]

Awesome job on the inclines. I need to do more of them.
Great thing about these journals is gleaning little bits of good information.

Definitely man,  I learn all kinds of stuff reading peoples journals, especially with all the different programs guys run, good stuff.

[Get-n-fit]

Leg day
Been starting with hak squats for warm up- nothing worthwhile to record-just a warm up.

Squats:
One of my buddy's told us a new thing he did yesterday so we gave it a try today. For the working sets its 2 sets, 8 reps each with each stance variance so
Very Narrow stance-225x8
Normal Stance-225x8
Sumo Wide stance-225x8
and repeat
Very Narrow stance-225x8
Normal Stance-225x8
Sumo Wide stance-225x8


I did mine different than he did it, he did both sets of each stance together ....narrow narrow...normal normal.. sumo, sumo
I can't remember the last time I did a Narrow stance---my Vastus Medialis was burning!!
Never tried Sumo before, that's a very different feeling and definitely felt it in my Adductors. 
Unfortunately, by set 5, my lower back tightened up and set 6 was a real bitch.  I always have lower back problems when I kill DL day though.  This coming week I may skip deads or just go easy, low volume and low intensity.

Leg extensions
180x8
225x10
255x10
255x10

Donkey calf raises-
been trying a different form with these and bending my knees, instead of locking them out,  I feel like I get a better flex in my calf that way, I also alternate my foot positions between, straight, inward and outward toes.
400x20x5

did one set of lying leg curls with only 130lbs but my right glute has been bothering me for several weeks and still is, so I didn't do any more. 

[Get-n-fit]

Chest day:
Flat BB:
320x5x5-  my elbows are really feeling it now.  Was happy to pull this off though.

Slight incline DB:
100x8
120x8
120x4 (bad set up, somehow I was just a little crooked in my legs and I cramped in my hip right away)

High-low Cable flys:
40x20
60x16
60x16
80x16

Machine flys:
120x8x3

Huge pump, hit my numbers, overall happy, but my elbows are starting to really feel it.