evansss training log

[evansss]

6/15

Workout
Shoulders and back
Milt. Press 90x5/90x5/90x5/90x5/90x5
Side Lat raises 35x10/35x10/35x9
deadlifts 340x5/340x5/340x5/340x3/340x5
seated rows 240x10/240x8/240x7
lat pulls 180x10/180x7/180x6

Today I beat the shit outa my shoulders and back workout. I hit my milt presses real easy, which kind of surprised me since i usually always struggle getting the initial first rep. Im going to 95s next week for sure. Side lat raises im choosing to stay the same weight until i can nail 3x10 reps with perfect form. I've yet to do this. My deads went really well also. I would have hit the full 5x5 but on the 4th set my grip gave out. Wasnt my back not being able to lift it. However, by that time, my shoulders and back were pretty shot so i wasnt able to hit my full sets for rows or pulls, but the weight is still up there. Interestingly, i didnt have my ipod playing like i usually do. I'm wondering if i lifted better because i was able to focus on the weight and the breathing....any ideas ?

 

[laxmel2]

evan, i was checkin out your log and was like this is pritty sweet similar to what im doing, then i read the first cuple of lines and was like WTF this is what im doing. thanks for the cred...... i like your split if i get sick of the back/bi, chest/tri im doing im gona try it your way. effin sweet bro

 

[evansss]

def a good split bro. you got a good base of exercises to build yourself up on if your just starting, for me, i just wanted to go back to lifting hard and heavy.

 

[evansss]

6/23

Workout
Biceps and Triceps
Hammer curls 65x5/65x5/65x5/65x5/65x5
ez curl* 120x8/120x7/120x7
1 arm preacher curl 40/x10/40x10/40x10
Skullcrushers 120x5/130x4/130x4/130x5/130x3
Rope pulldowns 140x10/140x10/140x10
Tricep ext's 42.5x10/42.5x8/42.5x8

Decent workout today. Hit my hammer curls with 65s im going to go for the 70s next week. i threw another 10 pounds on the ez curl and wasnt able to hit my sets. preacher curls were easily attained and im going to either go up to 45s or 42.5s (pussy i know, but i wanna be able to hit the set with good form and really squeeze the muscle) my skulls have really hit a wall at 130, and i cant seem to complete all the sets, my other lifts are going up though so i cant really complain. ropes were easily hit and i plan to hit 150 next week which is the whole stack. and just as last week, my arms were complete shit by the time i got to the tricept ext's. i might do those before pulldowns or switch them with another exercise, bc i dropped the weight and it was still pretty fuckin difficult. Any suggestions are welcome.

 

[evansss]

7/16/06

Workout
Chest
Flat bench 290x5/290x5/290x4/290x3/290x5
incline db 90x8/90x7/90x7
incline flys 45x10/45x8

Well its been almost a month since i hit the gym. i havnt been able to get there at all since ive been working an average of 12 hours a day moving furniture. my numbers dropped as i suspected they would, but im not worried about getting em back up. only working for another week or two then im going to brazil for a month where ill be able to eat all day and lift 5x a week at least so im not too worried at the moment. i could use some karma to get these lifts up though lol.

 

[evansss]

7/27/06

biceps/triceps
hammer curls 65x5/65x5/65x5/65x5/65x5
ez curls 120x10/120x8/120x8
1 arm preacher curl 40x10/40x10/40x10
Skullcrushers* 110x5/110x5/110x5/110x5/110x5
Rope pulldowns 140x10/140x10/140x10
tricep ext 40x10/40x8/40x8

I took a month off without any lifting other than the moving furniture everyday. My numbers did not dropp that significantly but i am alot more sore than i usually get from working my arms out. Decent workout and im not pissed, but then again, im not happy with it either.

 

[evansss]

8.3.06

Quads and hams
Squats 220x5, 220x5, 265x5,265x3,265x3
Leg ext 120x10,120x10,120x10
Ham curl 80x10,80x10,80x10

Abs
Regular crunches 3x50
Standing side crunches with db ( too tired to thnk of proper name) 52x20,52x20,52x20
Leg lifts 3x30

Well its been a month or more since ive hit legs, and I completly fucked this workout up. Being that im in brazil right now, everything is in kilos and the only thing i remembered about that conversion was that it was abonut half. well i threw on 3 20 kg plates on each side of the smith machine (thats all they had for squats) and thought it would equal out to around 300 or so. it didnt, but i did my sets anyway. the other equitment was old and the pulleys were fucked up so it was definatly heavier weight rather than the new machines with tons of pulleys. Either way i think my legs are fairly sore and i got a decent workout in for the first time back.

 

[evansss]

8.5.06

chest and calves
Flat bench 291x5, 291x4, 291x2,291x2,291x5
incline db press 101x8,101x5,101x5
incline flys 44x10,44x10,44x10
standing calves 220x15,170x15,170x15
sitting calves 88x15,8t8x15,88x15

today i got my first taste of a brazilian meathead gym. it was great...half of it was outside and it looked like a big airplane hanger. i got down to my workout n then realized everything was kilos again. i ended up doing more on the bench than i thought i was and hit the sets pretty decent for not having benched in almost a month. since my math was off, i wound up doing 101s instead of the 90s that i had been stuck on previously. i think im just going to stick to these instead. lastly, i got my flys on point with the same weight i had been using, and that actually felt pretty light, ill move up to the next weight next time i hit chest.

 

[evansss]

8.6

shoulders and back.
milt press 92.5x5, 92.5x5,92.5x4,92.5x4,92.5x3
side lat 35x10,35x10,35x10
deadlift 309x5, 353.6x2, 353.6x3, 353.6x2
seated rows 220x10, 264.5x8,264.5x8
Lat pulls 140x5,140x5,140x5


Back at ironworks for the second day. it was packed this time bc aparently mr brazil trains there and he brings his whole fucking entourage. some pretty big bros in there though i must say. first time back hitting my shoulders and back and i think i did pretty well considering i havnt hit these lifts in awhile. I was able to get some solid reps on my milt press, and i hit my side lats very easily. i think ill move up to 40s next week. the kilos fucked me up when i was trying to add weight for my deadlift. i ended up doing less than i usually do for the first set, then about 13 pounds more for the next 4 sets. for my seated rows i hit heavier than i did last time im going to stick to this weight from now on. it was the seated row on the floor rather than the seat, which i like better. Lastly, i dont know what happened with the last exercise. the lat pull felt extremely heavy, and i dont know whether it was bc i was just spent from my workout or it was a different machine but instead of the 180 i put up relativly easy, i only hit 140 for 4 sets of 5. anybody know what that might be from

 

[evansss]

8.7

Back in ironworks, but this time i brought my girlfriend. It was her first time working out, prior to this she had lifted about 2 years ago but very lightly. I walked on an incline for about 15 mins with her, then decided id skip cardio ( a sin i know) and help her with the exercises. Her routine was as follows:

Chest press (machine) 15x10kg,15x10kg,10x10kg
Fly Machine No pinx15,15,10
Milt DB press 3kgx15,15,10
Side lateral raise 1kgx15,15,10
Front Lat raise 1kgx15,15,10
Tricep ext 30 poundsx15,15,10
easy curl ext just barx15,15,10

I think its very easy for one to underestimate amounts of weight when youve been training for a decent amount of years (almost 8) and kind of forget that most people need to start light. I was focusing on teaching her perfect form since the weight was low enough that this could be achieved. Im going to have her to legs biceps and back on friday, and stick cardio in between. Ill keep you guys posted.

 

[adidamps2]

nice lifting bro..and that last work out..that was your GF's work otu and numbers right?

 

[SteelSouth]

Nice Pullin' evan.

 

[evansss]

nice lifting bro..and that last work out..that was your GF's work otu and numbers right?

yeah it was.it was her first time really workin out so i had her start really low and focus mainly on form. not to mention i really dont wanna get her bulked up or anything like that...

 

[evansss]

8.8.06

hammer curls 66x5,66x5,66x5,66x5,66x5
ez curls 140x10,140x8,140x8
1 arm preacher 44x10,44x10,44x10
skullcrushers* 44x12, 88x5, 114.6x5,114.5,114.5x5
Rope pulldowns 150x10,150x8,150x8
tricep ext 39.6x10, 39.6x 7(3 ass.), 39.6x 5(5 ass), 29.6x7(3 ass)
*without bar

Hit arms today and hit them pretty fuckin hard too. im getting more used to the kilos and converting them on the spot to pounds, so i was pretty on track with the weight. i ended up doing 1 more pound lol with my hammer curls, im going to try 70s next time. Im not sure what the ez curl bar weighed in my other gym, but i was told this gyms ez curl was 12 kilos (roughly 26 pounds) It totally 140, which is prob what i usually do on that. i was able to go up 4 pounds in my peacher curl and hit all my sets for 10, so next week ill try going up the next weight in that. my skulls got completly fucked up but in the end in ended up hitting more weight than i usually do by 4 pounds and hit all my sets, which i have yet to do at around that weight. I was happy to see that this cable machine went up alothigher than my gyms did, so rather than jump to the whole stack from 140, i hit 150s and really felt the burn. My tricep exts are always shitty cus my triceps are usually pretty shot by then. . . hit it decent, but not where i want to be. overall very happy with todays workout.

Also, tried facia stretching my biceps after reading the exteme stretching thread. really fuckin felt it in my biceps after doing it. im prob going to do it from now on. tried both of the tricep ones but did not feel it as much.

 

[evansss]

8.10.06

Leg press 110x20, 396.8x12, 440x10, 551x8, 661x6
Leg ext 140x10,150x10,150x8
ham curl 100x8,100x10,100x8
Situps 5x30
leg lifts 4x25
Side obliques (with db) 75x20,75x20,75x20
Side crunchs 3x30


Felt like absolute shit today. Slept late, didnt eat alot, wasnt expecting much from the gym at all. well i got what i expected and had a shitty leg session. Wasnt even going to attempt squats today, so i switched it up with the leg press. had some decent numbers on it, but coulda pushed it alot more. Leg ext numbers were good as usual but my hams shit the bed on the ham curl. i dont know whats going on with these things. Hit some abs which are always a plus bc thats my most lacking area.

 

[Winter]

Its tough having a bad day and going to the gym, but good job anyways.

Why don't you do another exercise to hit your hams such as stiff legged deadlifts, pullthroughs or even single legged glute-ham raise? Those exercises will hit your hammies a lot harder than seated/laying leg curls.

 

[evansss]

gonna switch it up with the SDLs and see how that works....will keep you all updated.

 

[evansss]

I have been on the 5x5 for quite some time now. I absolutly love it, and have made some great gains off it but i would like to switch it up for a little bit and have decided on DCs style of lifting. I am a bit aprehensive bc it looks like you can easily fuck it up but i think i have a pretty good handle on it. Just to make sure I wrote out which lifts go on what days:

Monday 1a
W 1b
F 2a

m 2b
w 3a
f 3b

m 1a
w 1 b
f 2a

m 2b
w 3a
f 3b

Workout

1a.
flat db press (11-15 rp)
db shoulder press (15-20 rp)
close grip symthe (11-20rp)
pulldowns front (11-15rp)
deadlift (6-9 , 9-12 STRAIGHT)

1b
alt db curls (11-20rp)
hammer curls ( 10-20 STRAIGHT)
standing calfs (straight 10-12)*
Stiff leg deadlift (6-8 + 20 )
Squats (6-9reps) + (9-12reps) or (4-8) + 20 repper

2a
incline barbell bench press (11-15 rp)
smith machine to front (11-20 rp)
skull crushers (20-30 RP)
hammer strengh pulldowns (11-15rp)
tbar row (12)

2b
barbell curls (11-20rp)
pinwheel curls (straight 10-20)
seated calfs (straight 12)*
lying leg curls (20-30 rp)
hack squats (6-10 then 20 widowmaker)

3a
decline barbell (11-15 rp)
barbell press to front (11-20rp)
dips upright (15-20 RP)
rack chins to front (6-8) **unsure of reps**
barbell row (10-12)

3b
cable curls (11-20rp)
reverse grip cables (straight 12)
leg press calfs (straight 12)
sumo press 12-20 straight
leg press (6-10 20 rep widowmaker)


I read the dogcrap article for new users of the program and think i have a pretty good grasp on it. Is there anything else beisdes this and the extreme stretching that ineed to be concerned with. Also please take a look at the stuff where the reps are not specified, if you know how many reps i should be doing pleast let me know. OR if i completly fucked this up, let me know that too lol.

 

[evansss]

8/11/06

Workout 2A

Incline Bench 133x12/177x10/199x6/221x4/265x2
Main RP set 221 x ( 7,3,1)
Fascia Stretched with Dbs

Smith Machine Press to front 88x12/132x8/132x6/154x4
Main Rp Set 154x (5,3,2)
Stretched on smith machine

Skullcrushers* 22x12/39.6x10/48.5x6/61.7x4
Main rp set 92.5x (9,3,3)
Stretched with Db overhead
*no weight

Hammer stren. Pulldown machine 88x12/132x10/176x6/220x4
Main rp set 264.5x (8,5,3)

T-bar rows 44x12/66x10/88x7/110x5
Main set 132x12

My first day doing DC training and i think i did it fairly right. I joined and consulted the intense muscle forum where they have a whole section for this style of training and read all the newbie articles. A link that i followed explained that 4 easy warmup sets should be performed before the main, hard, rest-pause working set. In addition, the rest pause was supposed to be 15 deep breaths, 3 times. Lastly, it was stressed that one should emphasize the negative motion and also the stretch afterwards. I did not stress the neg. portion as much as a prob. should have, but again, im getting used to this. Also, i did not have stretchs for my back that i thought were good. Other than that i feel as if i completed my first day fairly well and cant wait to keep going. Would really apreciate comments and suggestions on this new style of training.

 

[evansss]

8/15/06

Workout 2b

Barbell curls* 67x12/89x10/111x6/133x4
133x(8,5,2) RP Total of 15

*assuming long bar is aprox 45 pounds

Pinwheels 35x12/39.6x10/44x6/53x4
53x10 straight through

lying leg curls 50x12/60x10/70x6/80x4
80x(10,7,4) 21 total

Hack squats 88x12/176x10/220x6/264.5x4

Found my numbers realized i didnt hit my working set on hacks skipped out on the widowmaker due to time contraints ( no car in brazil, girls aunt was there) and did not make it to the sitting calves. Pretty decnet workout though, im still not convinced im doing this style of lifting right and/or if i like it.