Rev's Freaky Athlete Log

[Rev]

....you callin my arms weak?! [img]tongue.gif[/img] Just kidding, I would like to curl 95lbs for reps with 14 inch guns, that would be cool.

[Rev]

Lower Body ME Day 3/7/05

-warm up-
stiff-legged deadlift x bar

Deadlift
135 x 5
165 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 3
315 x 3
Personal record set today in the deadlift, 315 for a nice triple. In mid december my three rep max in the deadlift was 275. When I started this routine six weeks ago I could get 275 for five reps with two consecutive sets so I listed my deadlift max as 315 in the first post, so now I'm doing very solid triples with it. Today was the first day I have done anything with three plates on each side so it was fun and for the first time people actually stopped to watch me lift, I was amazed. I had to work for it but not too hard, last rep came up in maybe three seconds and had a tiny issue with my back wanting to come out of it's natural arche. I don't think it's anything I can't fix with more concentration. I totally forgot to even think about flexing my glutes on my deadlifts today so I will definately make a note of that for last time. Next week I'll shoot for a triple with 325lbs on the deadlift. (you won't see me boasting my new dead PR in the training section, it's 315 for a triple, and quite frankly that's not even close to good enough, I'll save my boasting for when I hit 405 deadlift )

Full Squat
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 1
I really worked on using my glutes today and it felt great, it will take a little time to get the hang of it but I really feel good about it. I am happy to still pull off 5 reps with 225 even after I just blasted my body with 8 sets of deadlifts and set a personal record with them. On the last set I pretty much just pooped out. I didn't get enough acceleration off the bottom. It was really weird, I should have gotten a good three reps on the last set, welcome back to deadlifting my body says.

Natural Hamstring Raise
bdy x 5
bdy x 5
bdy x 5
These felt awesome after the first set. I can definately tell I'm getting way stronger with these.

Hanging Bent-Knee Leg Raise
bdy x 10
bdy x 10
Those were some ugly reps I was displaying. I really should shop around for a different ab exercise to perform other than these, I suck at these. I'm swinging like crazy.

Hyper Extension
+45 x 12
+45 x 10
Ok I either need to figure out a way to hold more weight, hold the weight a different way, or use one leg at a time, it's getting ridiculous because I need to be down in the 6-8 rep range for these. These are what are going to help me keep that natural arche in my back on those heavy deadlifts.

Today was a good workout. I set a personal record for my deadlift which I believe is at a one rep max of...about 340lbs, a 25lbs gain. I'll break that next week. I told myself "self, you should atleast celebrate in some way, why do you have to be so brutal nazi on yourself", so I'm going to have myself 2-3 beers tonight and go party with my friend stu, it's his 21st birthday today. But Rev is stil 65lbs off his 1 rep max, don't forget that. Actually since I'm eating for hypertrophy, (some how I dropped back down to 168lbs this morning), by the time I get done with my bulk phase I could easily be a 175-180 with about 11% body fat so that means my dead will need to be 450lbs. And all my other lifts will have to go up as relative strength goes up in general with increased body weight. But the cool part will be when I hit 15 inch arms, 43 inch chest, etc, I'm going to cut this time down to around 6% body fat and get shredded, I'm talking johnka shredded. Isn't this a fun game we all play? We must be fucking crazy, yet we love it! [img]tongue.gif[/img]

[I. Kay]

Kick ass on those deads! A 6-plate triple does start to look more impressive, doesn't it?!?

This time next year, there will be a decent size handful of us at JP's with 400+ deadlifts!!!

[ninja]

Me included.

The three of us should hit 400+ within a month of each other. I got 355 two weeks ago, and you boys are in the same neighborhood.

On to 400!!!!

BTW Rev, what's the natural ham raise? I need some decent hammy work for my leg days.

[Rev]

It's basically a manual hamstring curl as Dave Tate says. Just a fun variation to do, here is a picture of it with description in the first exercise of the page. (yes I know it's a Davies article)
http://www.bodybuilding.com/fun/renegade10.htm
Here is what Dave Tate says about it http://asp.elitefts.com/qa/default.asp?qid=4100&tid=51
I needed a hamstring movement with lesser intensity/weight, so I chose these over a laying or seated leg curl.

Thanks for the responses guys! Let the journey to 400+ deadlifts continue! Good luck gentlemen.

[Rev]

Upper Body ME Day 3/8/05

-warm up-
db pull over
bench x bar

Bench Press
95 x 5
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3
185 x 3
All I've got to say is... "WOOOOOOOOOOOOOH!!! *rick flair style*". Bench press personal record today, dedicated to the one and only Danny "Chicks Dig Me" King. Thanks for the coaching and we're in this pressing strength battle together!!! Keep blasting away brother. I'm very happy with this today, I have never actually gotten a physical triple with 185 on the bench press before...and two minutes later I did it again. BOOYAH BITCHES!

Bent-Over Row
95 x 8
135 x 6
135 x 6
135 x 6
135 x 6
I stuck with 135 because that is about as much as I could handle while getting about a one second iso with my scapulae and controlling the negatives, grow back...grow!

Incline DB Press
50 x 12
55 x 8
60 x 3 ahahahaha
Yeah...just torn up from the bench pressing.

Incline DB Curl
30 x 5
35 x 5
40 x *tweeks wrist weird, ouch, puts 40s down*
I had some sort of spasm in my wrist but it wen't away after like 10-15 minutes, weird.

Standing Overhead Triceps Extension
ez curl 65 x 8
db 35 x 12
db 35 x 12
I had never done these before in my life and the ez curl bar felt like shit, I hate those things. I switched to a dumbbell and it felt WAY better, these gave me such an intense pump in my triceps I had never ever felt before in my whole life, wow.

Low Cable External Rotation
15 x 12
15 x 12
Bumped up the weight on these babies. I've been doing external rotator work for like six or seven weeks solid now...guess I'll just keep it up. I don't think there is such thing as over strengthening your external rotators.

Good work out today. I came into the gym feeling like shit because I didn't get much sleep last night as I was partying with my friend Stu for his 21st birthday, I only had like 3 beers although. It's weird I ate like CRAZY yesturday (3800kcals) and didn't gain any weight at all when I woke up, those deads and squats must have really taken a toll on caloric needs. I'm going to start eating 3500kcals on rest days and 3800kcals on workout days, maintenance is 3300kcals. This will hopefully aid with minimal fat gain. Hey my absolute AND relative strength is going up, thats my number one goal by far. WOOOOOOOOOOOOOOH!

[Rev]

Upper Body ME Day 2/1/05 AM

Bench Press
95 x 5
135 x 3
165 x 3
175 x 3
185 x 1


Upper Body ME Day 3/8/05

Bench Press
95 x 5
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3
185 x 3

It's really nice to look back five weeks and see results like this. The total weightage is WAY more and even then I am still pressing more weight.

[GqArtguy]

Keep that in mind the next time you have a bad workout or come down hard on yourself.

[Rev]

I thought I would note today that my lateral deltoids are notably sore for the first time in my whole life. Must have been the overhead DB triceps extensions....I don't know how. Walking around campus today I've felt like someone's beat the living shit out of me or been ran over by a mack truck, I'm so sore all over.

Man also, every day around 3 o'clock I start feeling really fucking hostile, not sure why. Doesn't even have to be 3pm, just sometimes I feel like walking up to some random stranger and being like, "YEAH I JUST DON'T GIVE A FUCKIN SHIT BITCH" *bat to the face*. Maybe it's just high testosterone. Could also be all the tension from so many tests coming up before spring break, I can't wait for spring break.

[Rev]

Lower Body DE Day

Speed Full Squat
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Romanian Deadlift
135 x 8
155 x 6
175 x 6
195 x 6
215 x 6
225 x 6
Performed with strict form with emphasis on stretch.

Walking DB Lunge
70 x 5
75 x 5
75 x 5

Hyper Extension
+45 x 12
+45 x 12

Ab Pull-Down
100 x 12
120 x 12

[Rev]

Upper Body RE Day 3/12/05

DB Bench Press
60 x 8
65 x 8
70 x 8
75 x 4
60 x 10

Cable Row
115 x 8
120 x 6
125 x 6
130 x 6
135 x 6
Pronated wide grip used.

Pull-Up
+25 x 5
+25 x 5
+25 x 4
+25 x 4
+25 x 4
Pronated wide grip used.

BB Curl
60 x 10
65 x 8
70 x 6

Lying Triceps Extension
60 x 10
65 x 8
70 x 8

DB External Rotation
12 x 10
12 x 10

[RipStone]

Great workout log. I really learned a lot about the program by checking this out.

[Rev]

Originally posted by RipStone:
Great workout log. I really learned a lot about the program by checking this out.

Thanks ma man, DKing, Rock, Gq, and others work off a westside program as well, you can check out their logs too if you like. They do more speed work than me although, I am currently benefiting better from repping my chest out.

[Rev]

Lower Body ME Day 3/14/05

-warm ups-
good morning x bar
squat x bar
deadlift x bar

Deadlift
135 x 5
185 x 3
225 x 3
265 x 3
295 x 3
315 x 3
325 x 1 ugh
225 x 3
Personal record on my deadlifts if you can call it that...I wanted a 325 triple but I'll nail it next week. When I got to 325 I nailed the first rep but when I came back down my grip was barely on so I sat it down for two seconds and started all over and when I came back up I got half way and just dropped the weight. I dropped it because of my back was starting to round. Chalk anyone....anyone?

Full Squat
135 x 5
165 x 3
185 x 3
205 x 3
225 x 3
245 x 3
Personal record for the full squat. The last sets reps were a tad sloppy but I got the job done and I felt I could have done two more but I knew rep two was weird and had too much back for my allowance. This is still a big deal to me, pretty solid triple with 245, that's the most I've ever squated in my life, let alone full squated.

Leg Curl
75 x 5
87.5 x 5
100 x 4
Had no padding for my knees on the natural hamstring raises so I went to the lying leg curl instead. It felt crazy, I hadn't done these in a year.

Leg Raise
bdy x 10
bdy x 10
I'm starting to get much fuller ranges of motion on these, next time I'm going to try starting thighs at parallel and then flexing up instead of a full hip/ab flexion.

Hyper Extension
+45 x 15
+45 x 12
I wonder if it's possible to use a barbell with weight on these, that would be awesome.

Good work out today. Two PR's in one day, that's pretty nice. Until we meet again tomorrow when I'm writing about setting another bench press PR, BITCHES! [img]tongue.gif[/img] Thanks for the motivation and support so far dudes.

[Tony_Stark]

Rev:

I just wanted to say that I have learned a lot from you log, keep up the good work! I have a question as to how you are deciding the weight for your accessory work? In Eight Keys Tate outlines different ways to progress/cycle in your accessory work (weight related cycles, rep related, etc.), just wondering if you were following one of those or if it was more just whatever your body feels like that day?
Thanks, keep up the great work.

-Ironman

[BamaDave]

Originally posted by Rev:
Lower Body ME Day 3/14/05


Personal record for the full squat. The last sets reps were a tad sloppy but I got the job done and I felt I could have done two more but I knew rep two was weird and had too much back for my allowance. This is still a big deal to me, pretty solid triple with 245, that's the most I've ever squated in my life, let alone full squated.

Well, you have to feel really pumped about personal besting on squats right AFTER you PB'd on deadlifts! I hate having squats and deads in the same workout, much less going for PB's!!! Looks like a killer lower body routine!

[Rev]

Originally posted by Tony_Stark:
Rev:

I just wanted to say that I have learned a lot from you log, keep up the good work! I have a question as to how you are deciding the weight for your accessory work? In Eight Keys Tate outlines different ways to progress/cycle in your accessory work (weight related cycles, rep related, etc.), just wondering if you were following one of those or if it was more just whatever your body feels like that day?
Thanks, keep up the great work.

-Ironman

Thanks for the kind words man. I more or less setup the structure of my routine from this http://www.t-nation.com/readTopic.do...itan?id=459671
It was written by Dave Tate before he wrote the 8 keys so it's a bit older in publication but I like it better. I also added more biceps and then pull-ups into my routine for personal needs (my arms are a weakness and a lagging body part).

Originally posted by BamaDave:

quote:

---

Originally posted by Rev:
Lower Body ME Day 3/14/05


Personal record for the full squat. The last sets reps were a tad sloppy but I got the job done and I felt I could have done two more but I knew rep two was weird and had too much back for my allowance. This is still a big deal to me, pretty solid triple with 245, that's the most I've ever squated in my life, let alone full squated.

Well, you have to feel really pumped about personal besting on squats right AFTER you PB'd on deadlifts! I hate having squats and deads in the same workout, much less going for PB's!!! Looks like a killer lower body routine! [/quote]Yes it was awesome to do right after deadlifts, thanks for the kind words dude. I hate having deads and squats in the same workout too, I don't know why I did this to myself. lol I couldn't throw my full squats away and I needed to max on conventional deadlifts. I only have one week left of this three week cycle then I won't have conventional deads and squats on the same damn day which will be nice. It's kind of hard to focus on personal besting squats, deads, and bench all at the same time. But like the westside guys say, each day in the gym should see a personal best in something. I've got to down this shake and get to the gym to personal best on bench press, peace guys.