Frank's log - Shut up and CURL

[Frank.S]

With that new thread in the training about deadlifts im feeling weak!

Damn you Eric C!!

So. Ive been cutting for a while now and im going to get as much stregnth as possible to get this deadlift.

Im going to follow a westside program focusing on the big three lifts. Deadlifts wont actually be trained that much specifically but the musscle groups will be so my numbers will go up im sure. (squats and dls work many of the same things).

I just got some bands in the mail along with some gripping tools so ill be utilizing those for sure.

Im going to follow an interesting diet. the "Anabolic Diet" search on t-mag if interested. Pretty much carb loading 2 out of 7 days. This may work, it may not. Im going to test it out though. Im going for about 4000cals per day.

Here I will be posting my lifting stats in order to keep track of things and see my progress. Not to mention the motivation. My last log helped be quite a bit.

[Frank.S]

Of course I started today.

Floor presses (all chest of course, no feet push involved, flat back)
-Worked up to a max of 240lbs.

Shoulder press style tricep extensions
6 x 4
40lbs dumbless

Cheat curls (hey! I still want some guns.. i know.. i know..)
6 x 4
100lbs

Bent over lat pull downs.
8 x 4
165lbs

Tricep Extensions
100reps
Decreasing weight the entire set. Wasnt really keeping track of numbers.

[Alcoholiday]

can you put up all your worksets for the main movement?

[RLP71586]

What are bent over lat pulldowns?

[Frank.S]

Originally Posted by Alcoholiday

can you put up all your worksets for the main movement?

'

Hmm im unsure what you mean.

Im not actually going to deadlift very much for the next 6 weeks. Im just going to work the muscles that work the deadlift. Then Ill be doing rack pulls/speed deads etc. Every few weeks ill max out on deads and of course post those numbers.

And bent over lat pull downs are these: (im sure they have another name)

http://www.t-nation.com/forum_images...pepd1small.jpg
http://www.t-nation.com/forum_images...pepd2small.jpg

[Frank.S]

Today:

Speed box squats 2 x 10
ave bands and 50lbs

Good mornings 6 x 4
225lbs

Powershrugs 6 x 4
185lbs

Preacher curls 12 x 3
35lbs

[Alcoholiday]

Originally Posted by Frank.S

'

Hmm im unsure what you mean.

Im not actually going to deadlift very much for the next 6 weeks. Im just going to work the muscles that work the deadlift. Then Ill be doing rack pulls/speed deads etc. Every few weeks ill max out on deads and of course post those numbers.

And bent over lat pull downs are these: (im sure they have another name)

http://www.t-nation.com/forum_images...pepd1small.jpg
http://www.t-nation.com/forum_images...pepd2small.jpg

worksets mean:

135x5
155x5
etc
etc

or a lot of people define worksets as around 80% of your 1RM. So list the stuff before and after your lifts.

[Frank.S]

Ohhhhh sorry.

I just warm up each set ex for 200lbs done 5 x I would do

Bar for some reps
135 for some reps
175 for a couple reps

then 200lbs for the full 5x5. Of course if its feeling really good ill up it.
I dont really keep track of that to much though, I just make sure im warm.

[Frank.S]

Been tired lately due to shift work havnt got the chance to hit the gym hard for a few days. Just a few sets of RDL's curls and some tricep work in my basement. Diet has been spot on though, this diet is interesting. My arms are very veiny and thats never happened before I like it.

Good mornings are hard! Holy crap my whole posterior chain was sore after doing them for a 6 x 4 with only 225lbs!! I think these are my weakness and if I get this number up to say 315 for 6 pretty soon my deadlift is going to skyrocket.

[Ogedei]

Hey there!

Not sure I had said hello before so I thought I would say hi, especially since it's nice to see someone else from Calgary on here.

That gives us a total of 5 I think from here.

Welcome! Good luck with the deadlifts!

[Frank.S]

5? thats not to bad!

Heres todays training:

Box Squat
3 x 125
3 x 185
3 x 205
2 x 245
2 x 265
1 x 285
1 x 305
1 x 315

Didnt think I would get that high on the box squat thats why it took so damn long! haha.

Good mornings arched back
6 x 4
205lbs
-went down on these this week but im going a bit lower. In all honestly im still a bit sore from these last week! haha.

Seated cable rows - palms up grip
185lbs
6 x 4

Chinups
6 x 4
First 2 sets weighted 25lbs.

Hanley shrugs
50lbs on the bar
8 x 4

Pretty decent workout. I think im getting box squats figured out.

[Frank.S]

Im slacking! ahhhhh.

After work I was so tired that I slept until 9pm which is when my gym closes!

Ill have to sneak in a workout sometime tomorrow.

My lowerbody is killing me! holy crap! Box squats and good mornings on the same day is brutal.

[Mahler]

Nice work on the box squats.

[Frank.S]

Thank you mahler!

Todays workout:

Floor Press
3 x 135
3 x 155
3 x 185
2 x 205
1 x 225
1 x 235

Up 10lbs from last week!
On the bad news.. I came down a litle hard on the 205lbs and my arm really hurts now. Still felt good enough to finish the set so I guess well see.

Tricep extensions 6 x 4
40lbs throughout.

Cheat curls 6 x 4
100lbs throughout.

Bent over lat pulldowns
185lbs
8x4
....20lbs improvment!! Was surprised myself.

100 rep tricep extensions on cable machine
40lbs. Probally could have done 45lbs.. Its more of a mind game i think.


So numbers are going up for the most part. I just hope my arm doesnt bother me.

[Frank.S]

Today:

Speed box squats 2 x 10
Average bands and 50lbs on the bar. (force on top around 200lbs)

Good mornings 205lbs
6 x 4

Powershrugs 275lbs
6 x 4

Up almost 100lbs on the powershrugs. Most of it due to last time I didnt go near hard enough.

Arm to sore to do much other work today.


Taking until next tuesday off. Longest break that ive taken sine starting weight training (january-febuary this year). Probally need it. Got to go and see the girlfriend several hours away. May get in one workout but I probally wont go to hard if I do.

[Frank.S]

I think I gained about 10lbs on my break! hahaha.

My diet consisted of beer, whiskey, grease and carbs! yuuum.

Worked out 3 times. Im having some shoulder issues but it doesnt effect my deadlift at all. Hit a 425 for a doulbe! that was my previous 1rm. Didnt want to go any further though. I was tired.

Im changing my diet to "Gonna eat alot of food" Probally around 6000cals a day. Lots of carbs and protiens and fats. Im gonna get fat! Cant wait. Probally wont even be as clean as I like. Dont care. Just want to get some size right now, dieting is easy no need to half ass this part!

Point is. I got some pictures taken of myself this weekend and I looked small. Ahhhhh didnt like that!

[Frank.S]

Ohhh.. and my work out story for the week:

Im visiting my girlfriend and we dcide to goto the gym.. I get to this place called
"pheonix fitness and tanning"

So.. im skeptical..

So they have a squat rack.. not a power rack, one of those old style ones.

So after somedude does a bunch of 1/8 squats with 225lbs (seriously, my calf raises have more motion). Then leaves it racked! ahhhh some people.

I start working up to a 3rm. I get to about 385lbs and do it twice. I hear some serious creaking and decide to stop.

I unrack the weights and see that the bar is DONE. hahaha. About 20 degrees bent. I felt so proud.

Then I walked away slowly and didnt tell anyone.. Didnt seem like the right place haha.

After I showed my gf and she laughed for a while..

Best part was, it was my "1 day try for free day".

[Frank.S]

Awesome workout today!!

After a bit of a break I decided to start with the max effort squat day.

Box Squats
3 x 135
3 x 185
3 x 225
3 x 255
2 x 300
1 x 320 NEW PR
1 x 340 ANOTHER NEW PR

Beat last weeks box squat by 25lbs!!

Good mornings
6 x 4
-I was soo tired that these sucked
185lbs

Upperhand bent over rows
185lbs
6 x 4

Chinups
6 x 4
Unweighted. Couldnt finish the set.

Im tired I need food. Im happy about the new PR. 350lbs box squat next week I can feel it.

[Frank.S]

Im pretty sure if I had loaded up 350lbs on the bar today I would have hit it. 340 came up easier then I expected. Going to continue with the max effort box squats until I peak on them. Then ill switch the good mornings to max effort.