The Glade 4.0

Back 4/12

Pull-ups Wide Grip:

5x12 (failed to 10 and 9 on last sets)

Pull-up Assist:

1x12x40#
3x12x50#

Bosu Ball Row:

Super set:

4x(1x12 Wide Grip + 1x12 Narrow Grip) - 80# + 80#


Bent over rows, wide, barbell:

3x10x85#

Hang Cleans:

3x8x135#
2x6x155#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/13:

15 minutes of cardio, got my heart rate to a steady 175 for a while, but lost it eventually climbed to 185 then 190. Yoga certainly is helped my breathing and control, though.

60 minutes of Hatha Yoga

4/14:

Legs

I played BB after work, very bad idea. My shins were completely stiff after this, and threw my mental game off, the most critical piece of the plyometric jumps.

Plyo jumps:

10x36"
8x42"
7x42"
4x42"
4x42"
3x42"

Just didn't have it today. I am worthless.

Back Squats:

1x10x135#
1x10x185#
2x8x205#
2x4x225# (failed at 3 on the last set)

Deadlifts + Shrugs

4x8x185#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/15:

Chest, Biceps:

Bench:

1x10x135
1x10x155
5x5x175, failed at 4 to 6 at various intervals, don't give a ****

my left shoulder hurts a lot, my right shoulder had a labrum injury after crashing on the gravel on the R6 back in fall 08 ... now my left should is ****. I don't want shoulder surgery.

Incline Bench, Dumbells:

1x12x100
1x12x110
4x10x120 (fail at 9 twice)

Flies complex on freemotion ... decline, lateral, then incline.

12 decline @ 30#, 12 lateral @ 30, 12 incline @20#

x

4


Standing EZ bar curls, widegrip
4x12x70 (failed @ 10 last 3 sets)

Seated incline dumbell curls:

3x6x20# ... wtf was this?

Preacher Curls, EZ, narrowgrip:

3x12x60#

Today, 4/16 shoulders/triceps, more pain in the deltoid, left side ...

Seated Military Dumbells:

1x12x80
1x12x90
4x10x100 (failed at 9 middle two sets, 8 last set :\)

Standing Upright Rows:

4x12x60

Standing Forward Raises:

4x15x15#

Standing Lateral Raises:

4x15x10#

Skullcrushers:

1x12x50#
4x15x70# (second set, failed to 12 reps)

Tricep Rope extensions:

4x12x50#

Sat in sauna, meditated @ 210 deg F .... felt great.


*corrected dates*

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/17 Back:

Chin-ups:

6x12 (failed to 10 and 11 on 4th and 5th sets)

Cable Lat Pullovers:

4x12x100#

Hang Cleans:

3x8x135#
3x6x155#

Bent over Rows:

4x12x80# Barbell, Wide
3x12x50# Dumbell

4/18 Legs:

Plyometric Jumps:

2x12x36"

Squats, Back:

Swedish Squats: 2x12x135#

1x10x185#
3x8x205#
2x5x225# (made it to 6 on first, failed @ 3 on second)

Deadlift:

4x8x185 w/ Shrug.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/19, Chest/Biceps:

Benchpress:

I am using a foam half-roller under my shirt to protect my shoulder from further damage. It keeps me from going too far down, I can only go to barely below parallel/90deg right now. I narrowed my grip slightly.

1x12x135#
1x11x155#
3x6x175# (made it to 7 on first 2)
2x4x185# (made it to 6 on first)

Incline Dumbell Bench:
1x12x100#
2x10x110# (fail @ 8 on first)
2x8x120# (fail @ 7 on last)

Fly complex

Standing Curls, Barbell, Narrow:

4x10x60#

Standing Curls, EZ, Wide:

1x10x50#
1x10x60#
3x8x70# (fail @ 7 each time)

Also, looks like I got messed up on my dates above because I posted on log post midnight making it look like I lifted twice in one day.

Still trying to gain weight ... I need to eat more and lift bigger, probably less frequently, too.

Made me realize how much of a gym rat I am.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Heh. You doing the GOMAD thing?

Btw, what are swedish squats?

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

I can't drink milk, just eating a lot of protein and working on basic strength motions in all major muscles in the basic areas (glutes, quads, core, chest, shoulders, back, arms). Low reps, higher weight.

The name might be incorrect, but I've always called them Swedish Squats: You squat the weight down to a full seated position, sit down on a bench (make sure it's a bit past parallel) count to 3, then explode upwards.

This week I was out of town for training, took my day of Tuesday, found a gym on Wednesday and got a day pass, going tonight to stay on schedule:

4/21/10: Shoulders, Triceps

Seated Barbell Shoulder Press:

1x12x85
1x10x105
3x6x115

Standing Upright Rows:

4x12x65

Standing Forward Dumbell Raises:

4x15x15

Standing Lateral Dumbell Raises:

4x15x10

Skull Crushers, Inclined, EZ Bar, Narrow Grip:

1x12xbar
1x12x70#
1x15x70#
2x8x80#
1x8x90#

Narrow Grip Bench Press:

4x12x115# - bit hard on the left shoulder.

Bent Over Standing Tricep Cable Kicks:

4x12x enough weight, forget how much on hte freemotion machine.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/22: Back

Pullups: 6x12, made 12, 10, 8 (switch to straps) 12, 11, 11. The bar I was using was much wider and slicker than the normal station, so I felt the straps helped compensated.

Lat Pullovers:

4x12x100#

Hang Cleans:

3x8x135#
2x6x155#
1x3x165# - this felt incredibly heavy for some reason. These are also hurting my shoulder. I may need to stop doing these for a bit or lower the weight.

Bent Over Row, Wide Grip, Barbell

5x12x80#

Bent Over Row, Dumbell:

4x12x50#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/23 LEGS:

Plyometric Jumps. No idea on heights, guessing, because I was using boxes I'm unfamiliar with and stacking rubber mats under them to shim the height where I wanted it:

12x32"
12x36"
2x8x38"
2x8x40"
1x8x38"

Squats:

1x12x135#
1x10x185#
2x8x205# (fail @ 7 on second)
2x4x225# (made it to 6ish on second set)

Deadlifts:

2x8x185# + shrug

I should have done two more sets but we were in a hurry and I was socializing too much. Still, a decent workout.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/24: Chest

Bench:
1x12x135#
1x12x155#
3x6x175#
2x4x185# (failed a few times here)

Incline Dumbells:

1x10x100#
1x10x110#
2x8x120#

Fly routine:

4x[12xdec+12xlateral+12xincline]
2x[25+25+20]
2x[30+30+25]

didn't get to curls, was in a hurry to get out of town down to Ocean City

4/26: Shoulders, Triceps, Biceps:

Dumbell Shoulder Press, Seated:
1x12x80#
1x12x100#
1x10x110#
4x6x120# (made it to 8 on last and 7 on first and third)

Upright Rows:
4x15x65#

Forward Dumbel Raises:
4x20x15#

Lateral Dumbell Raises
4x15x10#

Standing EZ Bar Curls, Wide:
1x12x40#
2x10x70#
2x8x80#

Standing Barbell Curl, Narrow:
1x10x60#
1x3x70# ??
2x10x60#

SkullCrushers:

1x12x20#
2x15x70#
2x8x80#

Tricep Rope Extension:
3x12x50#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/27 back

pullups

12, 12, 10*, 10*, 11, 10, 10, 9

*with straps

lat pullover

5x12x100#

bent over row, barbell wide

5x12x80#

bent over row, dumbell, narrow

5x12x50#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

No plyoboxes like the ones I usually use.

1x15x36"
1x12x36"

Squats:

1x12x135#
1x12x185#
1x10x205#
1x7x225#
1x6x225#
1x4x225#
1x5x225#

Deadlift+Shrug

4x12x185#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

I waited to get back, posting from my phone is just a pain in the ***.

4/29 - Chest, Biceps:

Benchpress:

1x12x135#
1x11x155#
2x6x175#
4x4x185#, did 5, 4, 3, 4 respectively

Incline Dumbell Bench:
1x12x100#
4x6x120#

Fly Routine

Bicep Curls, Standing, EZ Bar:
1x15x50#
2x8x70#
2x6x80#

Concentration Curls:
1x8x25#
4x8x30#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

4/30-5/1 - In Chicago! Consisted of eating Giordano's Pizza which was better than sex. Lifting a slice is pretty heavy so I'm going to count that as weightlifting. I did lift on Tuesday, Wed and Thursday while I was on the road. The Gold's Gym in Waukesha is very nice and packed with loads of MILFs.

5/3 Shoulders/Triceps:

Seated Barbell Military Press:
1x12x95#
2x8x115#
2x5x125# (made 4 and 4 with spots on the fifth)
3x5x115# (spot on #5 for 1st and 3rd set)

Just trying to make myself get used to heavier weight

Upright Barbell Rows:

4x15x60# - I will swap this with dumbells soon

Forward Raises:

4x15x15# - need to go to 20 and then 25 reps then up the weight to 20# ... but overall, these are mass builders, just to keep the shoulder healthy and balanced

Lateral Raises:

4x15x10# - See above

Incline Skullcrushers:

2x15x70# (failed @ 14 on second set)
2x8x80#
1x10x70# - Tried to maximize form keeping elbows very tight and extended very deep into 90 degrees

Overhead Tricep Rope Extension:

2x12x40#
2x10x50#
1x10x40#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

I did about 26 intense minutes on the elliptical and then one hour of hatha yoga.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/5 back

pullups: 12, 12, 15 tiny spot on last, 10 little spot, 10 little spot, 12 with spots

cable pullovers:

12x100#, 12x110#, 12x120#, 12x110#, someone stole my machine when i turned around to spot, did a set of single cable lat pullovers.

Bent over row, barbell:

12x80#, 12x80#, 10x90#, 10x90#, 10x90#

bent over dumbell row:

4x12x50#. This lift is hard to increase and maintain form.

Hang cleans:

8x135#, 8x135#, 8x135#, 5x155#, 6x155#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Plyometric jumps:

12x36"
12x36"
8x42" ugggg this isn't fun lol
8x42"
8x42"
7x42" started made it on 7 but half bailed
6x42" was aiming for 5 so I exceeded but the whole thing just felt slow. Aside from the second to last set I just felt slow, awkward and hesitant today.

Backsquats:

12x135#
12x185#
8x205# ... ever have one of those days where you feel like you are job shadowing Atlas? Yea ....
6x225# had a spotter watching me on this one,
7x225# small spot on number 7
4x225# started moving 5 had to drop
3x225# dropped on 4

leg press sled:

5x490#
5x490#
5x490#
5x490#

hack squat machine:

8x90#
8x140#
6x160# failed on 7
6x160# creeeeping up slowly on the 6

Man I love legs day, I have a hate sex marriage with it. Except, every time I'm finish, I'm proud of myself instead off bitter and ashamed.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/07 - Chest, Biceps:

Benchpress:

1x12x135#
1x10x155#
2x6x175#
3x3x185#, made 3, 3 and 2

Incline Dumbell Bench:
1x12x100#
3x6x120#

Fly Routine

Bicep Curls, Standing, EZ Bar, Wide:
2x8x70#
2x10x70#

Concentration Curls:
4x6x30#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/8 Shoulders/Triceps:

Dumbell Press:

1x12x50#
4x8x60#

Upright Dumbell Rows:

4x12x50#

Standing Forward Raises:

3x20x15#

Standing Lateral Raises:

4x20x10#

SkullCrusher:

2x15x70#
2x12x70# (very good form)

Overhead Tricep Rope Extension:

4x12x50#

5/9:

Sat in Sauna and sweated

5/10:

Back:

6x12 Pullups, made 12,12,12 10,11,10

Bent Over Rows, Barbells, Wide:
1x12x80#
1x12x90#
4x8x100#

Cable Lat Pullovers:

2x12x100#
2x12x120#

Bent Over Rows, Dumbell, Neutral Grip, Narrow:
1x12x50#
1x12x55#
2x8x60#

5/11:

60 minutes of Hatha Yoga

Hang Cleans, no straps:

3x8x135#
2x6x155# (failed to 5 on first)
1x8x135#

Floorwipers:

4x15x95# barbell

I'm stuck squarely at 144-147# range. I crested at over 151# while on business travel, but that's because I could eat ridiculous servings of steak and chicken for lunch and dinner every night and I ate the huge continental breakfast (lots of eggs, oatmeal and yogurt yum!). Most of that was just water and undigested food.

I already increased the weight in all my lifts and shove tons of protein down my face. I guess I'm starting to crest, although I know powerlifters my height (probably wider frame than me) that weigh over 180. I just want 5 more pounds is all :/

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

The moral of today's workout is something I learned a long time ago but just was reminded of: it never gets easier to lift more weight, you get stronger, but it never is easier, it just keeps getting harder.

Legs 5/12:

Plyometric jumps:

Warmup w/ stretching

12x36"
5x36"

Jumps

10x42"
10x42", last one was sloppy
8x42"
8x42"
8x42"

Squats:

12x135#
12x185# (not fun)
8x205#
6x225# (somewhat sloppy)
6x225# (mild spot on last)
6x225# (mild spot on last)
6x225# failed @ 5 with spot

Hack Squat:

4x10x90#+machine weight

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/13: chest, biceps

bench:
12x135#
12x155#
6x175#
6x175#
6x185#
5x185#
6x185#
4x195

Incline Dumbell

10x110#
8x120#(7)
8x120#(7)
8x120#(5)

60 minutes of mixed heavy bag work, punch drills and movement drills

Pec Fly Combo

12x5, 5, 5
12x6, 6, 6
12x7, 7, 6
12x7, 6, 5

standing curls ez wide:
10x70#
10x70#
6x80#
6x80#
5x80#

Standing single arm cable curls:

12x6
12x7
12x8
12x8
12x9
8x120#(5)

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/14

Shoulders, Triceps:

Seated Barbell Military:
12x95#
8x105#(9)
6x115#
6x115#(7)
6x115# spot 6-8

Hammer Strength Shoulder Machine

10x110# + 10x100# (6) + 10x90#(3)
10x100# + 10x90#(7)
8x100# + 8x90#(7)
6x140#(6-7)

Forward Dumbells Raises:
20x15#
20x15#
20x15#
20x15#

Rear delt flies, pec deck:
15x60#
15x75#
12x90#
12x90#(11)

Standing Lateral Raises:
20x10#
20x10#
20x10#
20x10#

Incline EZBar Skullcrushers:
10x70#
12x70#
12x70#(11)
12x70#(9)

did some tricep extensions on the vertical stacks but not counting them. I am gassed.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/16 Back:

Pull-ups, Wide:
2x12

Circuit of 10x95# Lat Pulldowns straight into Pushup - Right Row - Pushup - Left Row x10 20# dumbells straight into 10 pullups.

10+10+10
10+10+8
10+10+10

Circuit of Bent Over Rows, Dumbell, Narrow straight into Bent Over Rows, narrow grip v-bar on barbell w/ 120#, straight into bent over wide grip barbell rows:

10+10+10
10+10+10
10+10+10

Bent Over Rows Wide Grip, Barbell:
3x12x95#

Pull-ups, Assist:
12x30#, 10x30#, 10x40#

Sat in sauna

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/19 Legs:

Plyojumps:

10x36"
10x36"
5x42"

fell hard on my ankle, done for today

Squats:

10x135#
10x185#
10x185#
8x205#
7x205#

Leg Exstension Machine:
all weight is on the upper ("light") peg
12x60#
12x70#
12x70#
12x70#

I am just in wuss mode today. Limping out with my pride crushed. Guess I'll have to make it up tomorrow. Here's hoping my appetite and drive return quickly.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/20 Chest:

Bench:
12x135#
10x155#
6x175#
6x175#
5x175#
5x175#
4x175#

Incline Bench:

10x100#
10x100#
10x100#
10x100#

Flies:

4x[12x12.5+12x12.5+12x12.5]

Standing Curls:

10x70#
10x70#
10x70#
10x70#(8)
10x70#(8)

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones