Thursday, December 30, 2010


OHP: 95x 5 4 4 3 3
Deadlift: 185x5x3
Chin-ups: 1x3 1x2 1x1 (68 lb assist)
Prone bridges: 1x32 sec 1x31 sec 1x28 sec

I was absolutely done after deadlifting. I think I can finally say I understand how to properly deadlift. My whole body is sore, but there's no injury-type pain, and it feels great. One less thing to worry about. The whole problem was with my scapulae not being over the bar enough. Now that I fixed that, it's smooth sailing, and the only thing limiting me from lifting more is my grip. OHP still needs a lot of work, but I'm trying to troubleshoot it like I did my deadlift, and I'm sure all it needs is time.

Tuesday, December 28, 2010



Bench: 135x 5 5 4 5 4
Inverted: 1x10 1x9 1x8 (mid height)
Dips: 1x7 1x5 1x4 (58 lb assist)
Reverse crunches: 1x12 1x10 1x9


Bench: 135x 5 5 5 4 5
Inverted rows: 1x5 (from ground) 1x10 1x8 (mid)
Dips: 1x8 1x5 1x4 (58 lb assist)
Reverse crunches: 3x12 (10 lb medicine ball)

Man, Christmas did a number on me this year. Did not expect this workout to go as good as it did. For some reason, bench is really doing a number on my triceps as well as my pecs. Maybe it has something to do with my form, or how close my grip is in comparison to my ridiculously long arms. Dips still don't feel right, I really want to replace them with something. Maybe I'll do some research over the next few days on that. Aside from that (and my knee still hurting occasionally), everything went swell.

PS: The comments in this video are also fucking hilarious.

Wednesday, December 22, 2010



Bench 135x 5 5 4 4 3
Inverted rows: 1x7 1x9 1x10


OHP: 95x 5 3 4 2 2
Deadlift: n/a
Pull-ups: 1x7 1x4 1x2 (70 lb assist)
Prone bridges: 1x37 sec 1x35 sec 1x32 sec

My back is killing me from shoveling snow, so I decided to opt out of deadlifting this Christmas week. Also, I found that I've been using too much back in my press, which accounts for the weird numbers. I'm really trying to focus on only using my back and stomach to stabilize, and lift entirely with my arms. If this means I need to deload the weight a bit, so be it, but form comes first. Felt really good doing pull-ups the first set, but as you can see, that went downhill quick. I stalled for a really long time at 90 lbs too, so maybe this is just a continuation of that.

Friday, December 17, 2010


OHP: 90x5x5
Deadlift: 180x5x3
Pull-ups: 1x5 1x3 1x2 (1 neg each) (70 lb assist)
Prone bridges: 1x38 sec 2x31 sec

OHP felt really good today, but my lack of form is still bothersome. The first rep of deadlifts was really bad, forgot to arch my back all the way and almost had a repeat of earlier back injuries. After that it was fine though, little bit sore now, but can't really complain. The only reason I think my pull-ups have gone down is because I'm using greater range of motion in them now, that's the only way I can think to explain it. Hopefully they'll start to pick back up again soon.

Thursday, December 16, 2010


Bench: 130x5x5
Inverted rows: 1x9 (low) 1x9 (higher) 1x7
Dips: 1x12 1x6 1x4 (70 then 64 on 2/3)
Reverse crunches: 2x12 1x10

Well, I managed to move up in bench weight. The last set and especially the last rep were really shaky. Felt like I was gonna pass out from the exertion or something. Not having a spotter helps you give it your all though, because you don't want to be the noob that has to drop the bar to the side. Getting better at inverted rows, consistently being able to go down farther. Dips are still annoying. When I do them with a machine it feels like I'm performing the motion incorrectly, as stupid as that sounds, but whatever. Maybe I'll try to find yet another tricep assistance exercise.

Monday, December 13, 2010


OHP: 90x 5 5 5 5 4
Deadlift: 175x5x3
Pull-ups: 1x4 1x3 1x2 (70 lb assist) (1 neg each)
Prone bridges: 1x41 sec 1x39 sec 1x32 sec

Urgh, so close on OHP, even though my form is still shit. I wish technique didn't matter as much as it does, because it is truly game-changing at this point. My wrists are killing me by the 5th set, and I'm pretty sure that isn't supposed to be happening. Deadlifted what I was doing when I hurt my back before. Slightly painful today, think I was lifting more with my chest than anything, which is probably a no-no. Finally, pull-ups definitely felt a little off. I think I'm compensating on my OHP with muscles that are used during pull-ups, no way to be certain at this point though.

Saturday, December 11, 2010


Bench: 130x 5 5 5 4 4
Inverted rows: 1x5 (from ground) 1x4 (more incline) 1x8 1x7
Dips: 1x9 1x7 1x5 (64 lb assist)
Reverse crunches: 3x12 (12 lb medicine ball)

So now I know why the lunk alarm was invented. Some guy had just met a girl when I was benching, and he was explaining his whole bullshit philosophy about bodybuilding and whatnot. Then he proceeded to do skullcrushers... for 20 reps. The entire time, he was yelling like he was an injured animal. I mean, if the guy were deadlifting 400 lbs or something I wouldn't give a shit, but he was just a total bro.

Wednesday, December 8, 2010


OHP: 90 x 5 5 4 4 3
Deadlift: 170x5x3
Pull-ups: 1x5 1x3 1x2 (2 neg) (62 lb assist)
Prone bridges: 1x45 sec 1x35 sec 1x33 sec

Deadlifting feels great when you do it correctly, however my shins still bleed like a bitch. Maybe I should invest in larger socks to cover more up my legs. It doesn't really hurt me, it's just more of an inconvenience. Also, I really need to gain some flexibility and execute the OHP correctly, because I'm gonna hurt myself at this rate.

Video is a friend biking to school. Nothing extremely special happens, but I still enjoyed it.

Monday, December 6, 2010


Bench: 125x5x5
Inverted rows: 1x11 1x8 1x6 (steeper angle)
Dips: 1x9 1x7 1x5 (64 lb assist)
Reverse crunches: 2x12 1x10 (12 lb medicine ball)

Felt like I was going to faint on bench, but I pushed through and made the last rep of the last set. Was great. Also, saw people in the gym doing the most ridiculous stuff today. Curling on a wobbly ball thingy was probably the highlight, as well as bros with huge arms and pencil-thin legs. Seriously, I did not know how this person was able to walk without breaking his legs.

Sweet video about doodling my friend linked me today.

Friday, December 3, 2010


Prone bridges: 1x57 sec 1x41 sec 1x35 sec
OHP: 85x5x1 90x3x1 85x5x3 85x3x1
Deadlift: 165x5x3
Pull-ups: 1x6 2x3 (1 neg each) (70 lb assist)

New deadlift form = amazing. New press form = my hands and wrists feel like they are about to explode. I think it will just take more grip strength and forearm flexibility but damn, it is sure going to suck to get there. My back on the left side has a little twinge from deadlifting, but compared to pinching a nerve and being in tons of pain, this is much better. Hopefully as my form improves the pain will gradually fade away entirely (until I fuck up again and get put out of commission for weeks). Going to visit a friend for the weekend, will be fun, then back to the grind on Monday.

Wednesday, December 1, 2010


Bench: 120x5x5
Inverted rows: 1x14 1x10 1x12
Dips: 1x8 1x7 1x6 (64 lb assist)
Reverse crunches: 2x12 1x10 (12 lb medicine ball)

Went to the gym early today to meet up with a friend from high school who had gotten into weight-lifting over the last few years. Feels great to finally have someone to talk bullshit with that actually knows what they're doing in the gym. Best part is, when my knee finally heals, I will have someone to go to who can help me with c&j and snatch form. I am sore today though, let me tell you. So happy I'm not going to be there tomorrow as well.