Wednesday, Feb 27


DL - 245x10x4
Pendlay Rows - 135x10x4
Hypers - +25x15x3
Seated Rows - 110x20,100x20
Wide Pronated Pulldowns - 120x15x3
Supinated Pulldowns - 100 x 15 x 2
Shrugs - 75x15x2
Walk - 20min @ 3.7mph @ 4 degrees

Do NOT go up on deadlifts again next week. Mother of god. Increased rest time between pendlays to 90s. Just too many times that my vision went dark at the end of the sets with only 60s rest. Increase that by 5lbs next week. Increase shrugs to 80

hah, nice I settled on 90s for the p rows as well b/c they are half of a compound lift. logic!

I've been resting two minutes in between pendlay sets, it's almost a compound movement.

it also blows my mind that you're doing more on your widegrip pulldowns than your closegrip supinated ones; I'm the exact opposite.

Also 245 on your DL is really impressive; legit jealous. My goal is to hit 225 within the next few months, but I'm moving up every other week, so hopefully it'll keep being slow and steady.

Crunchy - that was exactly my reasoning. Plus I really did not want to pass out lol.

Thanks Monte. I probably should do more on my narrow grip pulldowns but I intentionally do those last since they're naturally stronger and I'm significantly more tired. Hm, now that I think about it, the intensity is a lot lower when I do those than the wide grips. Will have to be more aggressive with the weight. From your log, I'm sure you'll be at 225 before you know it.

Vision going dark, nausea, getting dizzy all good things IMO. I believe that stuff is highly correlated to optimal EPOC.

I personally don't like Pendalys. But I am going to have to add them back in. I thought it was just me that was getting dizzy after doing them. But if you guys experience the same thing then we may be on to something. Wouldn't be surprised if Pendlays are the King of Upperbody EPOC. They have decent ROM, heavy weights used, uses lots of muscles, and we expand lots of energy getting them off the ground every rep.

I like 1-arm barbell rows also. No rest between arms. Wow those last few reps are brutal. Same with dumbell rows in the 10-20 rep range. Second arm without rest, is just brutal. For chest, weighted pushups in the 10-20 rep range are brutal. So unoficially here is my top 5 upperbody EPOC (of course all invented, I have no research at this time besides my body and in some cases experiences from other high volume disciples)

1. Pendlay Rows
2. DB Rows - 1arm barbell rows (no rest between arms)
3. Pullups
4. Weighted Pushups
5. Hammer strength machine Pullovers


Of course, I doubt any of those come even close to the big boys (deadlifts, squats, swings, powercleans)

OMG what are these???!!!



I would describe them as Pendlay 1-arm barbell rows. Sick. Who is going to try these babies?

Will definitely try on my next back day and let yall know how it goes.

Friday, March 1
BP - 170, 190, 215x3
OHP - 110x10x3
DB Incline Flies - 35sx15x2
Machine Flies - 144x15x2
Reverse Machine Flies - 108x15x2
Cable Crossovers - 50x20,40x20
Side Raises - 12.5x20x2
Pronated Cable Tri Pushdowns - 120x20x2
Supinated Cable Tri Pushdowns - 70x20x2
Straight Bar Curl - 60x15x2
DB Curls - 20x15x2

Monday, March 4

OHP - 130,145,160x5/3/1
Dips - +25x10x4, BWx10
DB Incline BP - 35x10x3
Lat Raises - 15x12,12.5x12
Front Raises - 10x12x2
Face Pulls - 120x12x2
Cable Curls - 90x20,80x20
Cable Overhead Ext - 90x20x2

Actually muttered light weight and ain't nothin' but a peanut before my last rep of OHP. AND IT WAS! Pretty sure Ronnie Coleman is some sort of warlock. Diet is somewhere between complete **** and OMG CHIPS NOMNOMNOMNOM. Birthday is Wednesday. Not gonna try too hard until after Wed. Plus I'm old as **** and that's depressing.

Wednesday, March 6

DL - 245x10x4
Pendlay Rows - 140x10x4
Hypers - +25x15x3
Seated Rows - "10"x20,"9"x20
Wide Pronated Pulldowns - 120x15x3
Supinated Pulldowns - 120 x 15 x 2

Happy birthday to me! **** I'm old. 33 today. Oh well, trying to stop time hasn't exactly worked so the least I can do is make this my most ripped year ever!! Am very tempted to plan on doing a natural physique competition this fall to force me to finally lose these last 20 lbs or so and really get lean. Made it to the gym after getting off work this morning. It was so awesome. Just walking into the gym all the stress of working last night melted away. DL's were good and I'm glad I took my advice from last week. Will go up 5 lbs next week. Rest of the workout went well, but I ran out of WIM by the time I got to shrugs and cardio. The little bit of sleep I should have gotten last night was interrupted by a baby coding. He's okay .. or as okay as he was likely to be anyway.

Saturday, March 9

BP - 180,205,230x5/3/1
OHP - 115x10,10,7+3
DB Incline Flies - 30sx15x2
Machine Flies - 144x15x2
Reverse Machine Flies - 108x15x2
Cable Crossovers - 50x20,40x20
Side Raises - 15x20,12.5x20
Pronated Cable Tri Pushdowns - 130x20,120x20
Supinated Cable Tri Pushdowns - 70x20x2
Straight Bar Curl - 60x15x2
DB Curls - 25x10,20x10x2

Really ****ing frustrating regaining ground on BP and OHP. Barring injuries that prevent me from lifting heavy, I don't ever plan on leaving heavy work out of my program again. Diet heading toward being back on track. HAVE to start running again.

Oh, I forgot to add. Yesterday was the most ridiculous temptation day ever. Went to Arby's to grab a sandwich (I know, shut up) and they have brought back jalapeno bites with bronco berry sauce!!! Pretty much the best fast food item ever. I ate 5. Bites, not orders. Then I go to Wal-Mart to pick up some charcoal and there is a goddamned funnel cake stand in the middle of the Wal-Mart parking lot. No carnival. Just random funnel cake/corndog/whatever stand sitting right there in the middle of this parking lot. WTF??? Did not get a funnel cake (even though those are amazingly delicious).

Sunday, March 17

OHP - 115,130,150x5
Dips - +25x10x4, BWx10
DB Incline BP - 45x10x3,40x10
Lat Raises - 15x12x2
Front Raises - 10x12x2
Face Pulls - 120x12x2
Cable Curls - 90x20,80x20
Cable Overhead Ext - 90x20x2

Did you (gasp) take an entire week off?

I maaaay have been a little distracted by a girl... But wtf is the point in getting in good shape if you don't get to use it? That said, it's legit time to cut. Lazy as ****. 216 lbs. Summer is coming. No ****ing way I want to be at the pool or beach >200 lbs.

Monday, March 18

2 miles (18 min)

See, here we have a real man. Keeps his pickup stories short, vague and in his own log. None of this posting in the monthly thread BS

Tuesday, March 19

DL - 250x10x4
Pendlay Rows - 145x10,135x10x3
Hypers - +25x15x3
Seated Rows - 10x20,9x20
Wide Pronated Pulldowns - 120x15x3
Supinated Pulldowns - 120x15x2
Shrugs - 80x15x3

4 mile run in a thunderstorm

Lol thanks, CB. Forgot to do pendlays until the end and it was a HUGE struggle to make it through those. Can prolly go up again on DL next week, but it wouldn't kill me to leave it there for a 2nd week. When I came home from the gym, the temp dropped 10 degrees and the sky went dark. Thunder, little hail, tornado warning south of me. So I went out and ran Thunderstorms are probably my favorite weather to run in, but light snow is a close second. Diet is getting locked in. Pretty optimistic right now.

Saturday, March 23

BP - 165,195,210x5
OHP - 115x10x3
DB Incline Flies - 35sx15,10
Machine Flies - 144x15x2
Reverse Machine Flies - 120x15x2
Cable Crossovers - 50x20,40x20
Side Raises - 15x20,12.5x20
Pronated Cable Tri Pushdowns - 130x20,120x20
Supinated Cable Tri Pushdowns - 70x20x2
Straight Bar Curl - 60x15x2
DB Curls - 25x10,20x10x2

Tried to run after lifting. Calves cramped and just wouldn't quit. No clue why. Try for 120 on the first set of OHP next time. Increase supinated pushdowns to 80. Goal for the next week is 10 miles running, 3 workouts + squats at some point and paleo for the week.

Monday, March 25

OHP - 125,140,155x3
Dips - +25x10x4, BWx10
DB Incline BP - 45x10x3
Lat Raises - 15x12x2
Front Raises - 10x12x2
Face Pulls - 130x12,120x12
Cable Curls - 90x20x2
Cable Overhead Ext - 90x20x2

So I'm too lazy to go back and look, but just wanted to re-/post that doing shoulder prehabs is awesome. Doing 3x10 shoulder dislocations, pull aparts and external rotations before each workout. Right shoulder pain almost entirely gone. Love it. OHP was light weight. Definitely had 2 more reps of 155.

Wednesday, March 27

DL - 255x10x4
Pendlay Rows - 145x10x4
Hypers - +25x15x3
Seated Rows - 10x20,9x20
Wide Pronated Pulldowns - 120x15x3
Supinated Pulldowns - 130x15x2
Shrugs - 85x15x3

Do NOT go up on DL next week. Actually, just leave everything the **** alone.

Saturday, March 30

BP - 175,200,225x3
OHP - 120x10,115x10,9+1
DB Incline Flies - 35sx15x2
Machine Flies - 144x15x2
Reverse Machine Flies - 120x15x2
Cable Crossovers - 50x20,40x20
Side Raises - 15x20x2
Pronated Cable Tri Pushdowns - 130x20,120x20
Supinated Cable Tri Pushdowns - 80x20x2
Straight Bar Curl - 65x15x2
DB Curls - 20x15x2

Keep everything the same next week. Diet not good this weekend, but it is Easter. BTW, key lime pies are delicious. Nomnomnomnom

Monday, April 1

OHP - 130,150,165x5/3/3
Dips - +25x10x4, +10x10
DB Incline BP - 45x10x3
Lat Raises - 15x12x2
Front Raises - 10x12x2
Face Pulls - 130x12,120x12
Cable Curls - 90x20x2
Cable Overhead Ext - 90x20x2

Very solid day. Super excited about OHP. First time in a long while where I felt like I was making real progress there. Looked back through my previous log to check and I'm pretty sure that ties a 3RM for OHP. Think I'll eventually look back on the 3ish months of high volume, moderate intensity work as a really good thing. Kept me injury free, balanced my development a little and re-motivated me. Plus my arms and shoulders get complimented all the time now. (to be fair, my lower body might get compliments too if IEL).

Thursday, April 4

DL - 255x10x4
Pendlay Rows - 145x10x4
Hypers - +25x15x3
Seated Rows - 10x20,9x20
Wide Pronated Pulldowns - 120x15x3
Supinated Pulldowns - 130x15x2
Shrugs - 90x15x3

Super tired, so this was a bit of a struggle. If I feel good, will go up on DL next week. If I'm tired, then **** it. Starting to look more long-term, I'd love to hit 4x10x300 by my birthday next year (11 months away).

Saturday, April 7

BP - 185,215,240x5/3/1
OHP - 120x10,115x10x2
DB Incline Flies - 35sx15,10
Machine Flies - 144x15x2
Reverse Machine Flies - 120x15x2
Cable Crossovers - 50x20x2
Side Raises - 20x10,15x10,15x20
Pronated Cable Tri Pushdowns - 130x20x2
Supinated Cable Tri Pushdowns - 80x20x2
Straight Bar Curl - 60x15x2
DB Curls - 20x15x2

BP was surprisingly easy. Happy about OHP too. First time I've gotten all 3 sets at this weight. Increase supinated pushdowns and machine flies next week. BTW curls are hard. WTF? That should be like the easiest thing that I do.

Sunday, April 7

3 miles 26:57

Monday, April 8

OHP - 120,135,155x5
Dips - +25x10x4, +15x10
DB Incline BP - 50x10x3
Lat Raises - 15x12x2
Front Raises - 10x12x2
Cable Curls - 90x20x2
Cable Overhead Ext - 90x20x2

Short on time tonight so I skipped face pulls. Will throw those in on Fri. Or maybe tomorrow after I run. Assuming I run. OHP was fine. Everything was okay actually. Don't know if it's the diet or what, but went a little ISF tonight. Bought a car 3 months ago. Have tried to get it titled several times and the DMV always tells me that the paperwork isn't in. Have called and stopped by the dealership a few times. They always say it should be there any time. Went in and finally insisted that they get their **** figured out. And it turns I'm supposed to get it titled in Missouri, instead of Georgia. And just nobody told me. Ever. I lost my **** and cussed out the poor salesman - and it wasn't even really his fault - cause the manager wouldn't come out of his office. Then I stormed out.

Wednesday, April 10

DL - 260x10x4
Pendlay Rows - 140x10x4
Hypers - +25x15x3
Seated Rows - 10x20x2
Wide Pronated Pulldowns - 120x15x3
Supinated Pulldowns - 140 x 15 x 2

Keep DL the same next week. Seated rows can go up. Pronated pulldowns can go up. Need more running in my life. Will have to get 3 more runs in before the week is done. Diet going reasonably well. Gonna catch monte in the next two months.