Ohh alpha the user. Derp . and he's 4'11'' I think

This post was edited by fingerling on Jul 15 2014 01:22am

Squat Day (55 minutes)

Warm up (beltless):
Agile 8
115 x 5
135 x 5
165 x 3

Main Lift
185 x 5
205 x 5
235 x 7

Accessory
Pause Squats (beltless)
165 x 6
165 x 6
165 x 6

Had more planned but the weights felt heavier then usual.

Few reasons I think this workout sucked:
*Hammies tight/sore from yesterdays 2mile timed run.
*Recently switched to low bar squats, the 1rm I used to calculate was done with high bar.
*Lost 10lbs since the max I used to calculate (~1 month ago, didn't think my legs got weaker but maybe they did).

But before I go changing shit I'm gonna try another leg day on Sunday and see how it goes.

I need to change up the days I train, training legs on a Tuesday is stupid because I do Army runs Mon/Wed/Fri, usually 3miles+

Gonna upload video of the 205x5... dumb bish took the bench I was using to prop my phone to film so didn't get video of 235x7.

25 mins to load 37sec video, thanks internet.


Diet was good today though.
2300 calories
P: ~209g
C: ~158g
F: ~60g

This post was edited by Lancet_Jade on Jul 15 2014 03:51am

Going by those macros, your total caloric intake was only 2008cals.

I take it in 2400 on rest days and my macros are:

P: 240g
C: 180g
F: 80g

Oh, oops.

Remember:

1g of protein is 4cals
1g of carbs is 4cals
1g of fat is 9cals

You drop your chest before you squat every time

don't do that

Bench Day (1h15min)

Warm up
100 x 5
120 x 5
135 x 3

Main Lift
155 x 5
175 x 5
205 x 9

Accessory 1
Pause Bench
155 x 8
155 x 8
155 x 6

Accessory 2
Incline Dumbell Flys
30 x 10
35 x 10
40 x 10
45 x 10

Accessory 3
Weighted Dips
BW x 5
35 x 3
35 x 3
70 x 3
70 x 3
35 x 5
35 x 5

Accessory 4
Tricep Pushdown (cable, v-bar attachment)
85 x 12
100 x 12
115 x 12

Accessory 5
Tricep Pushdown (cable, rope attachment)
70 x 12
85 x 12
100 x 10

*Chin-ups done in between bench sets (5 reps ea)

Really happy with this workout, 205 x 9 is a PR for me and I felt like I had 1-2 more left.

I can barely arch my back before I get a really bad sharp pain in my lower spine so I don't fuck with that.

This workout made me realize I hate working out with someone, the guy was bitching so I skipped agile 8.

2043 calories
P: 201g (39%)
C: 181g (36%)
F: 57g (25%)

Deadlift tomorrow, yeeee!

This post was edited by Lancet_Jade on Jul 17 2014 04:53am

Deadlift Day (1h10min)

Warm up (beltless)
Agile 8
145 x 5
185 x 5
215 x 3

Main Lift
235 x 5
265 x 5
305 x 10 (E1RM = 406lbs)

Accessory 1
Pause Deadlift (beltless)
205 x 8
205 x 8
205 x 8

Accessory 2
*Hanging Leg Raises
BW x 10
BW x 10
BW x 10
BW x 10

*Was done on the stand made for this with the 2 handles, idk name of it... abs too weak to do hanging leg raises from pull-up position.

Was a pretty good workout overall, haven't done deadlifts past 3+ reps in a few months, feels good.

All pulls were conventional today, probably work in some sumo, snatch or deficit deadlifts as accessory next week.

Form was alright, I need to sit back a little bit more to correct the bar path (I changed this when I was doing the paused DL's and it felt really good, bar path looked a lot better) and I need to break habit of looking up.

Gym workers told me not to use chalk again... I eventually talked them into letting me use it if I clean up after myself.

Diet wasn't on point today, didn't even really track it past breakfast. I grilled steaks for lunch with the buddies then ate out for dinner.


Tomorrow just gonna do some laps in the pool.

This post was edited by Lancet_Jade on Jul 18 2014 03:55am

Squat Day (1h 15min)

Warm up (beltless):
Agile 8
115 x 5
135 x 5
165 x 3

Main Lift
195 x 3
225 x 3
255 x 2

Accessory 1
Pause Squats (beltless)
165 x 8
165 x 8
165 x 8

Accessory 2
Leg Extensions
145 x 10
145 x 10
145 x 10
145 x 10

Abs
Hanging Leg Raises
BW x 10
BW x 10
BW x 10

Cable Ab Workout (rope extension)
100 x 10
100 x 10
100 x 10

Side planks
1min ea side

Lower back was pretty sore from deadlifts x 2 days ago. But the squats felt really good, depth was there. I think I overestimated my 1rm for squats, going to finish out this cycle then readjust it.

Will upload video in a little bit (again only got the 2nd working set, 3rd set phone fell off bench).

This post was edited by Lancet_Jade on Jul 20 2014 12:58am