Author Topic: #LiftingAfterDark  (Read 17835 times)

Offline XavierNusum

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#LiftingAfterDark
« on: October 12, 2015, 12:10:42 AM »
Hey everyone welcome to my new journal! I'm Omar the self named Late Night Lifter because I'm a husband and father to 4 daughters, including 4mo twins. So I get into my garage gym typically when everyone is happy and asleep.

I joined this forum a few weeks ago but didn't start a journal then because I was in a conditionong phase and I didn't think anyone wanted to hear about me doing treadill intervals and body weight circuits.

Now that I'm back to actual lifting, I thought I start documenting my program. I'm ole skool nerd so I also keep a paper journal. And yes it's in a comp book, the black and white kind!

As for my programming, it isn't actually mine. All of my programming comes from Paul Carter of Lift-Run-Bang. Right now I'm following LRB365. It's meant to take the non-competing lifter through a full year of periodized training. I've been picking phases out of the program and doing them as I see necessary.

So that's my journal intro, hope you enjoy it if you take a few minutes to skim through. First entry coming very soon. Just finished the workout.

Thanks for stopping by!

Omar (LNL)
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline XavierNusum

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Mass (volume) Phase Week 1 Day 1
« Reply #1 on: October 12, 2015, 12:19:18 AM »
Week 1 Day 1 Upper body #1

OHP
205lb EDM
(40%,50%,60%,75%,85%,77%, 77%)
85x5
105x4
125x3
155x2
175x1
160xAMAP (11)
160x50PS  (6) (50% set, 1 minute rest then half the reps of AMAP)
*Phase goal is 10rm to 15rm*

Chins - neutral grip, no assistance
5
4
3
2
1
AMAP (6)
50PS (4)

Bench - close grip
115x5x20



",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Online FLEX

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Re: #LiftingAfterDark
« Reply #2 on: October 12, 2015, 08:06:59 AM »
Welcome to the journal section.

Strong pressing.
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #3 on: October 12, 2015, 08:26:52 AM »
Thanks Flex!! I think it's awesome IS has this section!!! I couldn't wait to get out of conditioning to start a journal!!
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline tobymax

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Re: #LiftingAfterDark
« Reply #4 on: October 12, 2015, 09:21:31 AM »
Holy cow dude, that's some strong OHP there.  Welcome.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #5 on: October 12, 2015, 09:31:07 AM »
Many thanks Tobymx! I'm hoping to get that press to BW (258 currently) within a year. Or just get weight down, either one works.  ;D
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline BigDaddy

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Re: #LiftingAfterDark
« Reply #6 on: October 12, 2015, 09:33:26 AM »
Welcome to the Journals!

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #7 on: October 12, 2015, 09:34:59 AM »
Thanks BD! I went through yours and saw the joke about starting in deload, so I waited until I was done with cardio phase!  :rofl:
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline piperdown

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Re: #LiftingAfterDark
« Reply #8 on: October 12, 2015, 09:38:02 AM »
Welcome to the IS journals!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #9 on: October 12, 2015, 09:39:08 AM »
Pipe, my man, thanks for the welcome!!!
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #10 on: October 13, 2015, 01:39:00 AM »
Week 1 Day 2
Small session 1

Bicep/Tricep/Ab Giant set w/2 min rest between

EZ curls

60 x 20
60 x 20
60 x 20
60 x 20
60 x 20

Band Tricep pull down (~50lbs)

20
20
20
20
20

Banded Super Bug
(absolute favorite core exercise)

20
20
20
20
20
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline piperdown

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Re: #LiftingAfterDark
« Reply #11 on: October 13, 2015, 05:39:27 AM »
Why cardio?  ;D

That's an arm frying workout......
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline sakustoms

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Re: #LiftingAfterDark
« Reply #12 on: October 13, 2015, 06:49:18 AM »
Welcome to the journal section. I will echo everyone else and say that is some very strong pressing.  8)
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #13 on: October 13, 2015, 01:17:47 PM »
Why cardio?  ;D

That's an arm frying workout......

I know right? I wasn't in my right mind!

Thanks man!
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Offline XavierNusum

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Re: #LiftingAfterDark
« Reply #14 on: October 13, 2015, 01:18:26 PM »
Welcome to the journal section. I will echo everyone else and say that is some very strong pressing.  8)

Thanks bro! It's still short of BW, but I will get there.
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher