Road to 400 Log

[I. Kay]

Just measured the box.

13 1/4 inches tall.

[CtA318]

Good work here RH, Im slowly eating more food to try and speed up my metabolism again. Having those wisdom teeth out really spun me for a loop.

What is keep you from trying 405 are you still recovering from the back pain?

[I. Kay]

I'm taking it relatively slow, that's all.

We'll see how I feel each week. Last week was 275, this Monday I'll try 305, etc.

In the meantime, the step-ups and GHR's are really getting my PC, so I think I'll be back on track soon enough.

Good to see you back!

[I. Kay]

DB Bench Press
6x80's
3x95's
6x85's
4x90's

One-Arm DB Rows
8x80
2x6 - 85's

Pronated Pulldowns
2x8 - 140
6x140

Got the 95's up for a damn solid triple. Felt good.

[galya]

Coolness. The 95's sound good. Hope you had a spot there.

[I. Kay]

Thanks, galya! Yep, I had a spotter for the 95's. No help needed though! [img]/images/graemlins/smile.gif[/img]

[I. Kay]

Deadlifts
275x3
295x1
315x1
315x1
335x1

[img]/images/graemlins/laugh.gif[/img]

[CtA318]

Nice work Ian.

[img]/images/graemlins/laugh.gif[/img] 405x1

I cant wait.

[I. Kay]

Home in SC now for the week.

LAST NIGHT:

Pushups w/ pushup stands
10x flat
10x feet up on first step
10x 2nd step
10x 3rd step
10x 4th step
---------------------------------------------

TODAY:
Deadlifts
4x6 - 225

BB Lunges
2x4 - 155 (each leg)

Chinups/Pullups of various types - about 40

[I. Kay]

Tentative new workout plan :

DAY 1
Db Bench Press 6x4
One-Arm Db Rows 4x6
Db Shoulder Press 3x8

DAY 2 (week 1) (week 2)
Deadlifts (5,3,3,1,1,1) (4x6)
GHR 4x4

DAY 3
HIIT 20 minutes

DAY 4
Chinups 6x4
Incline Bench Press 4x6
Bb Shrugs 3x8
Neck Pulls 2x12

DAY 5
Front Squats 3x6
Stepups 3x6
Lunges 3x12

DAY 6
HIIT 20 minutes

DAY 7
OFF

[I. Kay]

Deadlifts w/ chains
8x1 - 245+chains

GHRs
4x4

Neck Pulls
3x5-120
10x120
2x5-150

Side Bends
3x5-150

Playing around with the neck pulls... searching for the right form and weight.

[I. Kay]

Db Bench Press
4x95's
3x95's
4x90's
3x90's
3x90's
2x90's

Db Shoulder Press
8x45's
5x45's
8x40's
6x40's
8x35's

This was an ugly, powerless workout. All grind. I had strength enough, but absolutely no "pop". I'm thinking that having done the deadlifts a mere 15 hours earlier didn't help. I could feel my back from rep one. Just sapped.

I'm going to go back to benching day one, deads on day 2, because leftovers from benching has yet to harm my deadlifting.

The shoulder pressing was weak, weak, weak. Ha! Goin for more volume here, maybe get some growth.

[I. Kay]

Front Squats
4x6 - 135

BB Lunges
6x155 (each leg)
2x6 - 145 (each leg)

DB Step-ups
8x85's (each leg)
8x75's (each leg)

FRIED!!!

[img]/images/graemlins/cool.gif[/img]

[I. Kay]

DB Bench Press
4x90's
6x85's
8x80's

One-Arm DB Rows
4x90's
6x85's
8x80's

Dips
2x10

HIIT - 10 minutes

[I. Kay]

Db Shoulder Press
8x60's
3x7-55's

Chinups
3x8-bw
4,2-bw

[Buk]

Those DB Shoulder presses look much more impressive than last Thursday's, good job. Mondays lower body workout looks painful. Keep up the nice work!

[I. Kay]

Thanks, Buk. Yeah, I really only do well on shoulder presses when they come first in my workout. I usually don't focus on them, but every now and again it's nice to really challenge them.

As for that leg workout: my hips and quads are still paying for that punishment! Yowza!

[I. Kay]

Speed Deadlifts
8x1 - 255+chains

GHRs
6x4

Neck Pulls
4x10 - 150

I don't know how "speedy" the last few reps were on those deads, but they felt good nonetheless.

I was able to get two more solid sets of the GHRs this time.

[Terry Monk]

Impressive numbers RH. Keep it up.

[I. Kay]

Thanks, GR.

Sick today. Medium-grade head cold. Still, not a terrible workout.

Incline Db Bench Press
2x6 - 80's
3x6 - 75's
5 x 70's

[I. Kay]

Front Squats
4x155
6x6 - 135

Wide Grip Deadlifts
3x10 - 135