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Old 01-20-2018, 05:16 PM   #351
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Re: Hi this is Jim Logg

1.20.18

There's a little calisthenics spot right next to my apartment. The pull-up bar is fat, about 3 inches in diameter. I guess that's good for grip. I did this really quickly. Not that great a performance, but my back's fatigued and I have a nasty headcold.

Plyometric Pull-ups
bwx4x3
Plyo Chins
BWx4x3
Wide grip pull-ups
BWx8,8,7,1
Hercules Chin-ups
bwx3x4

Never more than 60s rest between sets, usually only used thirty. Not a bad way to get in a quick 60 reps.
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Old 01-21-2018, 06:12 PM   #352
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Re: Hi this is Jim Logg

^Wouldn't have done this workout had I remembered that I planned to do weighted chins today.

21.1

Weight 157. Bones! But normally it seems my weight needs about 2 weeks to catch up to what I'm eating, and I had a hard time eating when I returned. Definitely been getting it in the last few days. Also I got really dehydrated from my illness.

Still sick. Didn't affect the session too much except I became extremely light headed after every squat and dl. Worse than anytime I can remember. Squat seems to be returning alright. Press still a mess.

OHP
90x5
100x5
110x5x2
110x6
95x5 seated can't tell if this is easier or harder.
--I did these out of the incline bench so set-up wasn't the best.

LBBS
185x5
235x5 https://www.youtube.com/watch?v=g-q_20i-x2g
255x5@9.5 https://www.youtube.com/watch?v=sE1mfuEOmnI
--high. Strange because the 235 set looks fine. I think this is where my newly inflexible ankles are messing me up. I felt like I was sinking these. Honestly I don't really care in the scheme of things. Just need to point my toes out a bit more.
--Also it appears in the top set that I am doing that shrimp back thing I used to do. Not sure how I fixed it before--I guess from building up my back. I also think I'd benefit from getting some low weight practice in, because these look pretty ****.
235x5
195x5

DL
215x3,3,5 30s rest
-didn't like how low I was starting so I tried to do some more with higher hips.
215x5 https://www.youtube.com/watch?v=8SAtqraVrx0
--still not perfect. But any higher I'm might end up head-under-ass

Chins
+20x8
+10x8,7.5 (dropped db and did a body weight rep to finish)
Bwx8

Neck Bridge
30sx4 with
Hanging leg extensions
Bwx15x5
--ahh this got so hard at the end. I was cheating like hell. Swinging and bending my knees.
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Old 01-22-2018, 07:07 PM   #353
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Re: Hi this is Jim Logg

1.22.18

Weight 72.2. New miniambition is to exceed all my old lifting PRS before I exceed my old BWPR


14 pull-ups
Sloppy at the end but I think that's a pronated pr

Bench
135
175
185@8.5
--moved really nicely. Would bet money that I had more than 2 reps in me, but it's hard to say. However I don't think this is so much of a strength gain rather than just tightening up my technique + hitting a harder arch.

195@8.5
--didn't film because I had a spotter. Moved about the same as 185.
165x5
145x8,2 15s rack and rest
135x10
125x10
--went narrower grip and small arch on the downsets which made it a lot harder.

Incline Db
30sx12
35sx12
45sx12x2

Superset
Dips
+25x8x4
--this is a big improvement. Don't know where it came from.
With
Face pulls
4x20
and
RGBP
65x8,95x8x2,65x8 close

Superset
Incline Flyes
12sx12x4
with Pull-overs
3 sets of 20. First set right shoulder hurt. Middle set I did it on the cable machine and it still hurt. Last set I laid down a gain limited my ROM a bit. This helped but not too much. This just may not be a movement for me, which is too bad because it seems pretty useful.

Band pull-aparts 100 reps
Hammer curls 2 sets of 30ish
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Old 01-23-2018, 09:16 PM   #354
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Re: Hi this is Jim Logg

1.23.18

72.8 with shoes

2-3 hours of sleep the night before. Having a hard time adjusting to the new schedule, and having to work mornings is awful for the occasional insomniac. At least I was able to catch a few winks, when I rolled over and saw it was 1am I thought for sure it was going to be a "journey to the end of the night."

This session was ****. I actually drank too much coffee and came in all jittery.

Few nagging pains in shoulder and elbow. The first is from pullovers almost surely. Latter is I think from doing too many pull-ups.

Pull-ups
bwx5
+20x5
+30x5x2
+35x3,bwx2 literal drop set
Chin
+55x1
+65x1
--gets pretty hard for me to hold the dumbell between my legs after 40 lbs or so.

Front Squats
135x4
150x5
175x5
190x5x3 60-90s rest. Last set was brutal

Block Pull Just under knee
225x6
315x1 mixed
315x5@9.5 strapped
--Really lacked focus with these. Don't think i had good extension in my back or maximal ab support. Also forgot hinging. Will redo this next week and hope for 7+ quality reps.

Cheat curls 5 count eccentric
80x5
100x5
90x5x2-3
W/
Plank
+45x30-40secx3

Incline Zottman curl
20sx10x4
w/
High Pulls
80x8,95x5 55x10x2
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Old 01-24-2018, 08:19 PM   #355
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Re: Hi this is Jim Logg

1.24.18

weight: 72.8

Got the bench work done in less than 1hr. Compared to 1:15 a few days ago. Did more or less the same amount of work, but what a difference those fifteen minutes make. Even the bodyweight dips were brutal.

Bench
165x5 first two reps paused
145x10
135x10
125x12
90s rest everything

Incline DB bench
30x12
40x12
50x10/2
50x9/2
--slash denotes failed rep/reset with one notch lower incline
--90s rest until the last set when I took 150.

Dip/Reverse grip bench superset
Dip
30x8
20x6/2bw
10x6/2
10x5
RGBP
95x8x4
--more or less no rest in between. The last 2-3 reps of my last rgbp set were bro assisted.

Incline Chest fly
20x12
15sx12x3
w/
Neck Curl
+15x20x3

for fun
Krocish rows (strapped)
90x10x2
90x14
--surprisingly didn't have to use too much english. I am so much better at db rows over bb rows.
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Old 01-25-2018, 08:37 PM   #356
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Re: Hi this is Jim Logg

1.25

LBBS
165x20
a few atg long paused squats at the same weight

BTN Seated press
65x12
70x12
75x12
85x12 and a
DB seated press
35sx12

Supersetted with
BB rows
115x5
135x5
155x5
175x5
185x5
135x5
--heavy sets very cheaty
Ab wheel
BWx12
+10x12
+20x8/4bw

YTLs with a band
10x3 per letter

hammer curls
25x14
20x14
15x20

Barbell "21" curl

nordic curl pushup assist
BWx5x3
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Old 01-26-2018, 10:42 PM   #357
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Re: Hi this is Jim Logg

1.26.17
--decided to do OHP instead of incline db since my press is lagging, and my shoulders are hurting. Need to strengthen them up.

Bench
165x6@9 paused
145x10
135x10
--only taking 90s rests, and I used a close grip for this set. Nearly failed smh
125x12

OHP
115x1
95x8
85x8x2

Dips
+20x8x2
+20x5/3
+10x10

RGBP
105x8x3 closish grip
105x10

Dips and RGBP supersetted with
NG chins
+35x3x8
+35x2

Pushups
Bwx10,10,12 deficit plyometric

Pullovers
30lb easy bar, wide grip.
--tried this out, almost no pain at all!

A few side raises and rear delt flyes
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Old 01-29-2018, 08:36 PM   #358
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Re: Hi this is Jim Logg

1.28.18

Good Squat day, bad everything else

LBBS
185x5
240x5 https://www.youtube.com/watch?v=44rYm7acDAM
265x5 https://www.youtube.com/watch?v=GWxuMq-fcHU
245x5
195x5
--Unfortunately the 265 squats were just at parallel. 240 was 2-3 inches below. Last week I blamed it on my ankles. This week I'll just call it like it is, inner *****.

OHP
135xf
--wtf so depressing. I've lost 20 lbs on my OHP. I am doing a **** load of benching right now, which I know affects it ( I pressed 135 3-4 weeks ago), but still I am sad.
95x5
115x5,5,4+f
95x5

Chins
bwx8
+10x8
+25x8,6/2
wide grip pull-up
bwx10

DL
225x5x2 doh, hook
225x4 1 doh, 3 mixed https://www.youtube.com/watch?v=i0_r7VmAJZc
--prob should have done these before chins
--stopped on the last set cause I felt form breaking down. Check the vid, yep, I went full retard.
--conv dl is so frustrating for me. Think there is more than a 100 lb gap between what I can pull with good form for conventional, and what I can with sumo. I actually think I can pull (light weights) a bit cleaner with my hips low, but I am keeping them quite high with the idea that the large rom and large moment arm on my glutes will be good for hypertrophy.

Hanging leg extensions
bwx15x5
with
Neck Bridge
4x45s different positions and angles

BB "21"
3 sets, first with reverse grip. Crazy forearm pump.

2 sets of 45s walk talls

1.29.18

71.5 Wtf. Normally I try to eat 3000 calories, but maybe I should aim for 3500 to have a little surplus cushion for days when I don't clear my target.

Poor sleep, long day. Didn't go too well

Bench
to 195. Much harder than last week's. And I'm pushing up asymmetrically. I prob had 200, maybe 205.
170x5
150x10
140x10
130x10
--everything @9.5-10 smh. The real problem though was that I had no goddamn speed off my chest today.

Incline DBs
35sx12
40sx12
50sx12x2

Dips
+30x8x4
--took a vid to make sure I was going deep enough, think if anything I'm going too deep. I never feel any kind of impingment, and don't recall ever having shoulder pain after dips, but could this cause issues? Here's set 4: https://www.youtube.com/watch?v=-FVdHTcXFXo

CG Reverse Grip Bench
115x8
105x8x3
--the way this was flying off my chest makes me think that perhaps some sort of close-grip, ultra-tucked elbows may be the best form for me. Light light weight obv, but something to experiment with.

Incline DB flye
15sx12x4
with pull over
fixed 40barx20
empty ezbarx20

Tris/Facepull superset
3 sets of 20 each

Last edited by johnnycarson; 01-29-2018 at 08:43 PM.
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Old 01-30-2018, 10:24 PM   #359
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Re: Hi this is Jim Logg

1.30

Encouraging day. Took a nap and ate two arepas PWO, which is likely key. Only problem was I forgot my shorts, so I trained in Khakis like a jackass.

Front Squat
165x5,
200x5x3
--moving really well. Much better than last week.
220x3@8
--also moved well

Rack pulls just below knee
315x6, rest 1 min, 315x3
--my strap broke, so I stopped early due to grip failure. Also did a much better job keeping back in extension this time. Still needs work though.

2 sets of 5 plyometric pullups
+35 mech drop set
pull-upsx5x2,neutralx5, chinsx5,4/1
--this would have tied my 5x5 record if it wasn't for the damn last rep

cheaty bb curls, 5sec eccentric
80x5
70x5x2
60x5x2
with:
Plank
+50x30-40sx3

Rdls
135x8
155x5
185x5
135x5 snatch
--I should start doing these and jury-rigged GHDs once a week
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Old 01-31-2018, 10:40 PM   #360
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Re: Hi this is Jim Logg

1.31.18

Weight: 72.2
I tried to make this quick, total floor time 65m. And it would have been faster if it wasn't a peak hour **** show.

Bench
170x5@8.5
150x10
140x10
130x12

Incline
40sx12x2
50sx12,9/2
-/meaning dropped incline

Dips
+35x5/3
+20x8x3
w/ lying db floor pause tri-extensions
20sx8
15sx8,8,10

Kroc rows (strapped)
95x10,10,11
--doing 100x20 unstrapped by the end of the year would be cool

Incline pec flyes
20sx12x4
with Incline curls
20sx10x3
20sx7/3 15s rest
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Old 02-03-2018, 11:28 AM   #361
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Re: Hi this is Jim Logg

1.2.17

Weight 72.2

BTN Seated Press

75x12
85x12
90x10+f*
80x11+f*
75x12
--pressing from about eye level
--both of these* weren't really failures, but rather I pushed the bar too far backwards and hit the upper hooks, thus turning the lift into an isometric. With the 90# set a man came to my "rescue".

LBBS
195x20
--oh god was this unpleasant. Almost gave up on rep 16. From the video it looks like a did:
---reps 1-5 in ~5seconds, reps 0-10 in 20seconds, and reps 0-20 in 70s.
--knees were caving pretty badly by the end.

BB row
135x5
145x5
155x5x3

Ab wheel
+20x12
+10x12x2
with:/
Hack Machine Shrugs
90lbs addedx20
180lbs addedx20


I think this program I was doing was working pretty well, especially for my squat, but my workload is getting heavy and I really don't have time to go the gym more than 4x a week at the moment. I've picked a program from my Josh Bryant book and going to run that for 12 weeks. It looks perfect for me--4x/week, emphasis on short rest times. There are a few exercises that I won't be able to do, so I'll have to improvise a bit. Maybe if I have time I'll come in on 5th days and do some pump stuff.
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Old 02-03-2018, 09:06 PM   #362
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Re: Hi this is Jim Logg

The program goes off real 1 rep maxes.

I have them set at
Bench 200 (I tried it today after 185x1x2 and almost surely had it. Idiot spotted grabbed the bar the second it slowed a bit)
Dl 330 based of recent 320x2 (sumo)
OHP 135 did last week
Squat--here's the optimistic one--300. This I'm basing off 265x5 1rm calculator. I also as a general rule have always been able to do 100lbs more than whatever I can squat for 20, and I just did 195x10. The amraps in the following weeks wil tell me if I need to adjust.

2.3.18
Weight 72
w1d1
Bench
150x3, 160x3 60s rest
130x4x5 60s rest
130x10@8.5

A. Incline CG
115x6
105x6x2
120x6
ss with:
B Pull-ups
40x5
30x5
25x3/2
15x5x2
--No rest between excercises, 90s rest after chins

A. Incline BB preacher one handed eccentric
BBx4x3
--weird exercise. Definitely won't be able to do this when it's busy.
B. DB incline flye
20sx12
25sx12x2
--60s rest

A. Incline curls
20sx8
15sx12,15
B. Incline IYTs
5sx30/letterx3
--5lbs was enough
--45s rest between sets

Side plank
2x20s

Nice session, 45mins of work. I forgot to bring my notebook so I had to go off memory. I messed up the drop set rep scheme, doing 6 sets of 4 instead of 4 sets of 6. I also was supposed to rest 90s between curl/flye supersets. Hope I didn't **** up the whole 12 week program.
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Old 02-03-2018, 09:08 PM   #363
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Re: Hi this is Jim Logg

Also might as well post some goals for myself. If I make it through my contract, I'll have no excuse to not be consistent. After november, I'll probably start travelling again. So these are really for 10months:

1k S/b/d
315 conventional flat-backed dl
275 front squat
20 bw pull-ups
225 push press
Body weight OHP
--some of these are more attainable than others, but I think I could definitely hit any single one easily if I focused on it. Goal is to hit all.
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Old 02-07-2018, 11:04 PM   #364
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Re: Hi this is Jim Logg

2.4.18

LBBS
225x5x4
225x10@8.5
Fsquat
165x2x6 60s rest
LBBS
280x1@10


Quad extension
3x30 with
Single Leg curl
3x6

Single leg glute bridge
3x12
with Clamshell
3x10

Front Squat static hold
225x15sx2 45s rest

2.6
OHP
100x2x7 45s rest
100x8@8.5
Crucifix hold
10#x30s
This really hurt my inner elbow

Rear delt fly
15s?x12x3
with Lateral raise, 5 sec eccentric
15s?x5x3

Dicks press
75x12
80x12x3
--man I did not need a lot of weight for this exercis

dips
+40x6x3 120s rest
with
OH rope extension
3x15

Hammer curls
20sx15,12,12

2.7.18
Wanted to get this done in 1 hour, by the time I finished dling I'd been there 50mins. It was really more of a space issue than ****ing around (though I did that too). I hate working out in the evenings. Hate having a square schedule in general.

Squat
195x1x6 30s rest
--doing a weird little knee buckle on the right side
DL
245x3
--obv the video was ruined but think these were pretty good. The block pulls really helped, starting with a much flatter back and finishing strong. Plan to do a rom progression thing indefinitely once I'm done with the program, but for now I'll just try to do everything as written. If the weight gets too heavy, I'll sumo the top sets.
195x4x6 60s rest

DB Shrugs
80sx12
85sx12
--60s rest. much more limited by grip than anything else.

Pendlay Rows
155x5 too much english for what I wanted
145x5x3 still a bit excessive
--60s rest
--dont like pendlays in general. Would rather do something cheaty

A. ez bar pull over
30x12
40x12x2
B. Straight arm pull down
3x12

NG pull-ups
+40x3x6, 45s rest
--a little donkey kicking at the end but whatev

sandbag to shoulder
10kgx30s/sidex2
--in lieu of sledgehammers

Wide stance leg extensions
3x6
40x
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Old 02-10-2018, 05:06 PM   #365
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Re: Hi this is Jim Logg

^correction: Dl was 205x4x6

2.10.18

Weight: 72.2

While warming up for bench I did 3 OHP singles with 135. Every set was a max effort, but at least I'm getting it up again.

Bench
--bench feels bad, my technique is off.
155x3
170x3x2
--Didn't like how this looked, so I did a second set, with a wider grip. It sucked too.
130x7x3 60s rest
130x11
--all the drop sets were done with hands one index finger length outside the smooth.

Superset
Incline CGBP
125x6
130x6x2
125x6
w/ Chins
+50x4ng, +50x4 supinated
+40x5, +30x5, +20x5 supinated
--every chin was more or less to @10.
--60-90s rest between excercises.

Superset
BB 1 arm 5second eccentric curl
45x4x3 with
Incline Fly
+30x15
+25x15
+20x15
--I was cheating the first two flye sets quite a bit at the end, but it was still hard.

Superset
Incline DB curl
30x6
20x10
15x12
w/ DB IYTS
+5x10reps/letterx3
--no rest

Side Plank
+10kgx20/sidex2, 45s rest
--not sure if this was hard because I have weak obliques, or because it's just really hard to balance a dumbbell on your hip.
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Old 02-11-2018, 11:00 PM   #366
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Re: Hi this is Jim Logg

2.11
Man was my upper body sore today

Weight: 71.8

LBBS
240x5x4 2-3m rest
240x7x8.5
--it's really hard to tell from the vids but it looks like I am just breaking parallel. I don't know why it's such a struggle at the moment.

Fsquat
170x2x6 atg 60s

45deg lunge
+16kg kettlebellx20stepsx2, 60s rest

Superset
single leg curl
3x6 with
leg extension
3x25
--on the leg curls I somehow got my knee caught on the pad and thus drove the whole weight directly into it. Hurt like hell. Never doing the lying version of the machine again.
--those sets of 25 burned

Single leg glute extension
3x12 slightly banded
with Band Clamshell
3x10

Front squat walkout
240x15sx2, 45s rest
--damn this felt heavy as ****. I learned today that the subjective feel of the weight is going to be related to how likely you'd be able to squat it. Because afterwards I put the weight on my back as a test, and it felt significantly heavier than it did during the five top sets. I guess my legs were fried, and my body was saying no.

Calf raise
3x15

Kroc Row
+100x5x2, first set unstrapped.
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Old 02-13-2018, 10:31 PM   #367
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Re: Hi this is Jim Logg

2.13.18

Man I accidently grabbed a tshirt instead of my shorts today, so I had to go on the floor in jeans. I looked ****ing stupid. But it got worse.

14 pull-ups@9

OHP
105x2x7
105x7@10
--45s rest, cleaning the weight up

Crucifix hold
15#x35s

rear delt flyes
20x12
15x12
10x12
w incline lateral raise 3-5 sec eccentric
20sx5x3
--half way through the second set the manager came to tell me that I couldn't wear jeans. I was in a remote corner of the second floor, and he walked directly over to me, which means that some one actually cared enough to go and complain which is quite lol (I am easy to describe in a Colombian gym). Luckily the manager was nice enough to loan me a pair of shorts. Unluckily they were neon green joggers pants, about 2 sizes too small. So I returned to the floor looking even dumber than before.

Dips
+55x5x3@10
with
OHP rope extension
3x15

hammer curls

12 chins@9
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Old 02-17-2018, 09:15 PM   #368
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Re: Hi this is Jim Logg

2.15

Weight: 72.5

DL
265x3 https://www.youtube.com/watch?v=N7P_78T94G8
--first rep is probably my best looking pull above 250, sadly. 2nd are 3rd are obv pretty bad, but it's interesting to note how much stronger I am with a rounded back. Just look how much more quickly off the floor the ugly reps were.
215x6x2
215x4x3 https://www.youtube.com/watch?v=3vdgW2UvV7c
--60s rest for these

DB shrugs
85sx10x3

DB rows
95x5x2
--not too strict not too cheaty
Wide grip upright rows
65x10x2

EZ bar pull over
40lbsx12 with
Straight arm pulldown
3x12

Sandbag to shoulder
15kgx35s/side
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Old 02-17-2018, 10:51 PM   #369
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Re: Hi this is Jim Logg

2.17.18

Felt like **** today. Erectors were beat up from dling, and worse I was hungover. Felt like I'd hurl through the squat sets, so bailed on the AMRAP. No big deal, even on my best day doubt I'd have left more than 2-3 reps on the table.

LBBS
wu to 225. https://www.youtube.com/watch?v=8AeGAtDLV9o
250x5x5, 3 min rest
--I have sets 3 and 5. Depth possibly a littl questionable on some reps of set 3 but most are definitely good. Seems my knee cave is better, but quads a little lacking out of the hole. Set 5 cuts off but I widened my stance a touch and I felt a lot stronger.
set 3, https://www.youtube.com/watch?v=ZVMIyipQNJM
set 5, https://www.youtube.com/watch?v=Egdm3V00ZHw

Front squat
175x2x6, 60s rest

45* lunge
+45x20x2, 45s rest

Single leg curl
3x8 with
Leg extension
3x20

Single leg glute bridge
3x12
with Clamshell
3x10

Front Squat walk/hold
250x15sx2, 45s rest

Calves
3x15
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Old 02-22-2018, 10:41 PM   #370
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Re: Hi this is Jim Logg

2.20

Weight 72.5

OHP
failed 135 cold
110x2x7 45s rest
110x7@9.5

Crucifix hold, 40s

Rear delt flyes/Lateral raise superset

Dips
+60x5,5,2+3bw
--crazy drop off. the last 3 bw reps were extremely hard/
with OH rope extension
3x15
--rounded the day off with some more triceps to make it 100 total reps.

2.22
--I need to remember this workout as a model for what it means to bust ass. This **** was hard.

weight: 72.2

Squat
195x1x6 30s rest
OHP
135x1 very smooth. Not sure how I fail it one day, then succeed after I trashed my tris

DL
wu to 245 doh https://www.youtube.com/watch?v=i_b6ZHTbTjI
275x3 https://www.youtube.com/watch?v=jthoLDq1PqY
--unfortunately the floor got super crowded so I couldn't get a good angle. looks about like I thought: first rep good, 2nd and 3rd not
215x4x10 60s rest
--this was ****ed up. On the 9th set I could feel my back giving out so I sumo'd the tenth
--also I never heard of anyone hurting their shoulder dl'ing, but my right shoulder began to hurt like hell. Still hurts now. I'll blame a lack of chalk forcing me to mixed grip.

Db Shrugs
80sx15
85x15
80sx15

BB rows
135x5
155x5x4 60s rest

EZ bar pullover
50x15,13,13
straight arm pull down
3x15

NG Chins
35x3x6
15x3
bwx3
--45s rest. I couldn't reach the bar with the weight between my legs, so I had to hold it between my tippy toes

Sandbag to shoulder
15kgxmax reps/side for 45s x 3

Split leg raise
bwx3x6, 1-2s pause
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Old 02-22-2018, 10:53 PM   #371
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Re: Hi this is Jim Logg

Oh yeah I never really deloaded before--either maxed out or just took a week off, but the program calls for a light week and I'm not going to go off script. My shoulder needs a rest. Will probably do a lot of bodyweight pull-up and some arm swolery, however. Plan to keep the multijoint stuff light though.
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Old 03-03-2018, 05:36 PM   #372
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Re: Hi this is Jim Logg

Deload was timed perfectly to coincide with a stomach bug. Ate little more than rice last week. One bad thing that happened is I could do no more than 12 chins on two separate occasions; I did 15 pull-ups just a few weeks ago. A few possibilities: 1)illness affected me, 2) I've become stronger pronated 3) I've become weaker generally.

3.3
Weight 73

Bench
165x3
180x3@9.5
--A bunch of weights toppled beside me on the last rep which definitely affected my concentration

Board press
--really a book press, Don Delillo's underworld. It's two inches thick. Later I found out that a 3-board press is really 4.5 inches thick, so guess I'll have to use an anthology.
170x5
180x4
190x3

Bench
150x5x3
150x7@8.5
--90s rest

Dead bench
to 170, failed 175 twice.

Incline Cable flyes with
Scap retractions/facepulls

Chins
+52x3, +22x5,5 with
Zotmann curls
20sx12, 25sx10,8

Side plank with 35lb Db on the hip.
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Old 03-05-2018, 08:04 PM   #373
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Re: Hi this is Jim Logg

3.4.18

weight 72.4

The cleaners treated the floor with something that made it super slippery. **** was f'd up, couldn't have a worse day to squat. Impossible to grip the floor, and I couldn't rely on this little outward knee shift I do coming out of the hole which I call my glute bounce. So I squatted with feet completely forward and not being so tight from the waist down. Most squats were a bit high, I'm not concerned.

Brutal day otherwise

LBBS
245x4
265x4@9
270x1@9
--I did this only cause I wanted to hit one that was for sure deep enough.

225x4x3
225x6@8.5
--75s rest

Zercher
185x3x4, 90s rest
--only the log clean and press is a more badass excercise

Power Clean
135x5
145x5
150x5
60s rest

I rigged up a pretty nice GHD using the smith machine and a bosu ball. Did 3 sets of 6 pushup assisted reps.

Single leg press
3x12 with
Single leg glute bridge
3x12

Front squat static hold
265x15sx2, 45s rest

Calf raise
3x15
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Old 03-06-2018, 10:30 PM   #374
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Re: Hi this is Jim Logg

3.6

Weight: 73

OHP
115x2
125x2
135sx1@10 came up on my toes a little bit
115x2x5, 90s rest
115x4@10
95x6
--my press is still in the ****ter. Think besides not having any upperbody mass, I'm just not pressing frequently enough.

Z press off high pins (3-6 inch rom)
115x5
125x5
135x5

Shoulder box
5sx12x2
10sx12
--60s rest

Lateral raise with a band
12x3 with
DB flyes
10sx12x2
5sx12
--no rest

Decline CGBP
150x6
150x10
--90s rest. Last few reps of second set were lightly bro assisted

Rolling db tricep extension
15sx15x2
10sx15
--45s rest
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Old 03-09-2018, 07:46 AM   #375
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Re: Hi this is Jim Logg

3.7.18

Weight 73.1

Dl
wu to 275 https://www.youtube.com/watch?v=55lw1KG__BI
300 wasn't breaking the floor with out some rounding, so I switched to sumo and lost my grip at the top of the 2nd rep. I went and found some pieces of nylon and some velcro that I'd seen lying in the corner of the gym. After that I pulled
Sumo
300x3@8.5
--wish I had the video, my straps were glorious. Each about three feet long.
Convention
240x3x6, 75s rest
https://www.youtube.com/watch?v=MlU8Bn9Ppy0
Shrugs
225x12x3, 60s rest

Tbar rows
95 in plates + bar x 6x3

Suitcase hold
Swiss bar+90x20sx3
--wanted to do farmer's but just impossible in my gym, plus there's only one swiss bar so I wouldn't even have equipment. The first set I paced back and forth a bit, but the second two I just held the weight in place. Every set I dropped the weight once, and picked it back up (so really sets of 14s + 3s or whatever)

NG PU
+50x4
+40x3x3
+40x2/1

Pullovers
40 ez bar x 15 x 3 with
Med Ball Side throws
4x4
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