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sep 17th - 254.4 Squartz (3 leg stool) bar x 15, 15 135 x 10 225 x 8,5,5,10,10 315 x 6,5,1,1 Weights are low here and I officially don't care. I stuck my butt out. Pushed the floor away. Arched my lower back. Kept air in my chest/gut and looked up. I did each one of these drat squats perfectly and stopped when I couldn't do them perfectly. This whole time I have been squatting in a way that it was basically a more upright deadlift and today I really felt it in my actual legs. I feel like I actually "get" squats now. db lat raise 15lb x 10,10,10 To pass the time while getting ready for squats. Shrugs 315x8,8,8 More passing time. Hack squat machine 2 plates x 10, 10, 10 An old man who sounded like Deckard Cain told me I was going down too far and would "break my knees in half". He was roundly ignored. 
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| # ? Sep 18, 2009 03:37 |
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| # ? May 21, 2013 17:02 |
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that's a mighty fine horadric cube you have there (you can store all those proteins on that shelf in tehre)
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| # ? Sep 18, 2009 03:41 |
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transmute 3 tubs of whey concentrate into 1 tub of whey isolate transmute 3 tubs of whey isolate into 1 syringe of dbol
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| # ? Sep 18, 2009 03:47 |
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sep 19th - 252.8 LOWEST WEIGHT YET! Commencing with uninteresting post #123098239222 It is cool to have my last n months of workout log right here though so I can check and see what I did and progress. concept2 rower 500m x 5 Best form of cardio ever invented. Ruins my biceps (probably because im doing it wrong) Chest supported row machine 2 plates x 8 3 plates x 7,7,5,6 Different slightly harder machine at this gym. Db row 85 x 8 95 x 8 105 x 8 115 x 7,8 125 x 6 Did these bracing myself against the db shelf instead of a bench which I think made them easier. Or my back magically got stronger. Situps 3x8. I actually failed on 8th rep of all of these. Dear god its time to do some ab work. Lat pulldown 4x10 Misc: pullups, back stretch, bb rows, few reps of light deadlifts, medial delt lat raises and foam rolling.
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| # ? Sep 20, 2009 02:57 |
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Also this made me laugh "Strong people are harder to kill than weak people, and more useful in general." -Mark Rippetoe
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| # ? Sep 20, 2009 03:07 |
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libberlibber posted:"Strong people are harder to kill than weak people, and more useful in general." This is awesome.
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| # ? Sep 20, 2009 03:41 |
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Sep 20th - 253.1 Bench bar x 15, 15 135 x 10 225 x 8, 7,6 275 x 6,4,4,3,3 295 x 3,3,1,1,2,2 315 x 1 I worked up to 315 then did some reps at 295 until I couldn't do any more, then did reps at 275 until I could do no more. The second rep of last set of 295 was magical. The hardest rep of bench ive ever done. Time stopped. I gritted my teeth so hard my jaw hurts. I got a horrible headache. My abs are sore. My legs lifted up in a feeble attempt to get some momentum. It was incredibly hard. Flys db 30lb x 10,10,10 Reverse curls 65lb x 10,12,10,10,10,10,10 Did these while recovering from bench. Mil press 95lb x 10, 6 135 x 5,5,5,3,4 I swear to god I am getting loving weaker at these over time. I guess I will blame benching a lot first. ***NEW EXERCISE*** Row machine lean-in push 90lbs x 6,6,6,7 Take a row machine and push at it as hard as you can. No idea if this is a useful exercise but it is fun as gently caress. Some swole azn said he liked doing it. Misc: floor press. 225 ruined me so nothing exciting here. Overall. A good workout. Took too long, didn't do much more then bench. Kind of expected more but went at night instead of normal time and haven't been eating all that great. But gently caress am I happy I got that 295 rep 100% on my own because jesus it was hard.
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| # ? Sep 21, 2009 05:27 |
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Sep 23rd - 253.0 Took/ate/did something that gave me itchy hives yesterday so I didn't sleep at all and am still kind of recovering from that. Did some terrible squats today. They were light, I felt lovely but I did them the "right" way. rear end out, lower back arched, chest up, high bar. Then I loving left. Tomorrow should be better hopefully. Ill actually get good workouts again when I don't spend every waking moment doing work stuff which should be in a week or so. edit: a sweet picture of my horrific arm 
libberlibber fucked around with this message at Sep 24, 2009 around 04:46 |
| # ? Sep 24, 2009 04:38 |
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holy fuckin poo poo
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| # ? Sep 24, 2009 05:32 |
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dude gently caress that
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| # ? Sep 24, 2009 12:56 |
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Sep 26th - 251.1 Did some benchin'. Did some eatin'. Did some drankin' Pretty sure me weighing 251 is some anomaly. Ive been working a whole lot, eating very little and sleeping not much the last few days so hopefully I didn't waste away all that much. 2 real pounds seems like a lot its probably just the food in my stomach. bb Bench, 275x5, 285x4, 295x3... realized I needed a spot and no one else was in the gym so switched to db bench 90lb x8, 110lbx7,6 120lbx4,4 ... realized the 120s were warped so switched to "machine shoves". 2p+25: 7,7,7,5,6 ...these are fun short, easy, getting back to it after a week off-kinda workout libberlibber fucked around with this message at Sep 27, 2009 around 08:02 |
| # ? Sep 27, 2009 07:46 |
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Sep 27th - 252.1 Did some pullups and some standing bb presses. It sucked because I went at 1am right before I was going to bed. Stupid.  New Goals (before 2010) Get down to 240lbs bodyweight. Do squats and deadlifts with correct form at old weights. Front squat 315x5 (just for the hell of it) Do more cross-fit circuit type cardio for some muscle endurance Previous goals: Lose 10lbs. Went from 265lb to 250ish - GOAL SUCCESSFUL Improve grip strength - GOAL FAILED (gently caress this goal) Do some goddamn cardio for once - GOAL SUCCESSFUL libberlibber fucked around with this message at Oct 3, 2009 around 20:08 |
| # ? Sep 29, 2009 03:01 |
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Sep 28th - 252.0 Front squats. 135 x 10 145 x 10 155 x 10 175 x 10 185 x5 Other misc likst hack squat. Embarrassingly light just trying to get muscle endurance up without hurting back.
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| # ? Oct 2, 2009 01:04 |
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Sep 30th - 252.0 Barbell Bench: 225 x 8 275 x 5 285 x 5, 4, 4, 3 225 x 8,9,8,7,4 Want to get 285x5x5. Got spots to hit 4x5 at least but not counting any reps where SPOTTERS WHO NO UNDERSTAND ENGLISH TOUCH THE BAR. Flys 30lb: 10,10,10 in-knee curls 30lb: 10,10,10,10 db rows 115lb (on low bench): 6,7,6,6,5 Db press 75lbs: 7,5,5 Chest-supported row mach 2 plates: 10,10,10 Rear delt machine 5lb plates: 13,8,9,8 A pretty good day. I am happy with it. 285x5x5 IS COMING SOON 
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| # ? Oct 2, 2009 01:09 |
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Oct 1st - 251.9 Front squat: 135 x 10 185 x 8,8,8,8,8,6 225 x 1, 1 Pretty sure I got a 275 front squat before so a few more workouts and I should be able to hit that again. I am liking front squats because they don't hurt my back at all. And I feel it in my quads which I don't feel that much with normal squats (probably because I am doing them wrong) Wall squats (bw) 5,10,8,5 Quite hard. Also feel weak as a kitten. All part of ignoring ego and actually learning how to squat correctly. Seated GMs: 95x10, 10 135 x 7,5,5 
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| # ? Oct 2, 2009 01:14 |
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Oct 3rd - 251.9 Bench 225x8, 275x5+f Bench day has transformed into a back day... Deadlifts 135x3 225x3 315x3 405x3 Chinups bw x 5,8,8,8,6,5 Hyperextensions bw x 9,8,8,8 Chest-supported row machine 3plates x 9,7,6 Hammer low row machine 3plates x 7,7,7,4,5 Situp chair 10,10,10,10 Low row (v-handle) 10,9,7,6,5 Did one terrible rep at 280lbs... closer to the whole stack (a meaningless goal but still). rear delt raise on 45 degree bench 10lbs: 10,9,10,7,5 db shrugs 100lb x 9,8,7,13,8 Did some in the front some in the middle some in the back. Shrugs with shoulders back are by far the hardest. 15min cardio. After cardio went back to do some more hammer back rowing machines because there are like 20 of them and got some horrible forearm cramps so went home. After this massive session I had one girly drink and then ate nothing but crackers for the next 6 hours so im going to see just how important nutrition is. libberlibber fucked around with this message at Oct 4, 2009 around 20:48 |
| # ? Oct 4, 2009 20:45 |
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Oct 14th - 252.3 Back day - Have been overwhelmed with work blah blah first good workout in a week. Chest supported row: 135lb x 5, 125lb x 7,7,7,7 Barbell rows: 185 x 8,10,10. 205 x 8. 225 x 5,7. 135 x 12, 10 Rear delt machine: 5lb/side: 9,11,10,9 Extended range situp at 45 degrees: 10,7,10,9 ohgodabsSO WEAK seated good mornings: 95lb x 10,10,11. 145 x 6 Precor vertical row 150lb: 9,9,9,6,7 - love this thing, hits middle back well 1arm db rows 115lb x 5, 60lb x 12, 15, 15 lat pulldown 130lb x 10,10,10,10 Since I cant workout properly for the next 3 weeks or so because of work im just bouncing around the gym doing whatever machine is open for high-ish reps. I am also loving some of the back machines at this gym. They make new parts of my back sore. From last back day (posted below) I was sore for 4 days afterwards. Liface and his PWO are on point, so this time I ate 3 BLTs and 1 jug of whey.
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| # ? Oct 15, 2009 04:22 |
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Nov 5th - 252.2 Over the next week I will be finishing work project and be able to go back to the gym. Today I slept for 10 hours ate an all meat burrito (not a euphemism, literally 5 meats and no beans or rice) and took some caffeine ( have not had any for months) and then spazzed out at the gym for 2 hours. BB Bench: 275lb x 4,4,4,3. 285lb x 2. 295lb x 2 + spot. 315lb x 1 + spot. 225lb paused x 8,7,6 Db flys ramp up to 35lb x 8,7,6 in-knee curls 35lb x 10,7,6,6 upright rows 80lb: 10,10,9 precor shoulder press machine 150lb: 10,9,8,6 behind the back cable lat raise 20lb: 10,8,8,8. bb mil press 95lb: 10,9,8,8 1 arm db ohp, 25lb: 12,12,12 bent over db raise, 15lb: 8,7,5 pec deck ~ 110lb: 9,6,6,6 abs and lil cardio. Felt good so just kept going, was also doing easymode machine exercises and stuff for small muscles so im sure that helped.
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| # ? Nov 6, 2009 09:56 |
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libberlibber posted:Today I slept for 10 hours ate an all meat burrito (not a euphemism, literally 5 meats and no beans or rice) I want this.
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| # ? Nov 7, 2009 02:59 |
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My arm is grosser than urs.
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| # ? Nov 7, 2009 03:02 |
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You've lost 15 pounds but your lifts have stalled. Success?
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| # ? Nov 8, 2009 22:36 |
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crackhaed posted:I want this. only $6 too. I am in love. Street Hassle posted:My arm is grosser than urs. Post pix nbzl posted:You've lost 15 pounds but your lifts have stalled. Success? Yep, gotta cut. It sucks. Its taking forever but it IS working.
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| # ? Nov 9, 2009 21:38 |
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Nov 10th 2009 - 249.4 Had lots of life stuff interfering with working out but some mild victories: Sumo deadlift of 315. Rarely did sumo before and had gotten 225 for 1. 315 was no problem at all. Perhaps even with deadlifting a decent amount my lower back was really weak? I don't know what is different between normal and sumo but I was really weak at sumo and now I am merely weak. deadlifted 365 without straps. a PERSONAL RECORD of sorts. Been eating some fiber. Been eating more veggies. Found out a whole bunch of awesome new shoulder exercises. Started doing abs. Conclusion: I am so excited for the future. Going to finish up life stuff and get back to it and work on my weak spots (legs, back) and really weak spots (abs, arms). I like how I started cutting in summer and am finishing in the dead of winter, reverse of everyone else.
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| # ? Nov 11, 2009 08:59 |
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Also did like 200 reps of the neck machine. Goddamn I love the neck machine.
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| # ? Nov 11, 2009 09:00 |
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Dec 08 2009 - 248.3 BENCH DAY 275: 5 285: 5, 5, 4+1, 4 295: 3 +1 315: 1+1 (+1 means spotter touched bar and/or helped) Incline bench: 185: 8 205: 5,5,5,4 Db floor press 80lb: 10,9,9,9 Smith btn press 135: 10,10,10 A good day, happy to get 2 sets of 5 rep 285 100% clean nobody but the bar and ME... got some cardio 2nite libberlibber fucked around with this message at Dec 9, 2009 around 00:43 |
| # ? Dec 9, 2009 00:40 |
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this log... is good poo poo.  keep it up
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| # ? Dec 9, 2009 00:54 |
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libberlibber posted:got some cardio 2nite
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| # ? Dec 9, 2009 01:25 |
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Dec 14th 2009 - 251.5 Continuing strategy of only writing up bench days here and never doing cardio. Got a bum spotter today so he kept touching bar and so I am not counting a bunch of reps where he touched the bar and may or may not of helped bar: 30 (because why the gently caress not) 135: 15, 15 225: 8 275: 5 285: 5 290: 5, 3, 3 Paused 275: 3, 3, 3, 2 (unggggghhhhh last 2 reps so hard) Paused 22: 8, 7, 7 Then I had to leave gym and it sucked so hopefully I can go back to the gym in a minute here
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| # ? Dec 15, 2009 02:48 |
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you're uh, not really losing weight anymore are you
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| # ? Dec 15, 2009 03:18 |
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correctomundo did a lot of drinking this weekend so weight will settle down
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| # ? Dec 15, 2009 09:51 |
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Dec 26th - 254.4 Bench: 295 x 5 libber fat. Only got in a few workouts, all bench workouts because benching is not real work like squats and deadlifts. Also gained about 5lbs of fat and found a powerlifting gym to train at, gonna give that a go. Im pretty happy being at 250ish so I want to stay around there and get used to actual powerlifting poo poo so thats my plan for the near term! Also I measured myself and apparently im 6'3 not 6'2 so yep thats news to me.
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| # ? Dec 28, 2009 21:58 |
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Dec 28th - 253.9 Some leg bullshit and Dips: bw x 10 25lb x 8 35lb x 7,7 45lb x 7, 4 woop pr Dec 29th - 253.8 Deadlifts: 315 x 5, 5, 3 365 x 3 385 x 1 395 x 1 405 x 1 Back extension: bw x 10,9,8,3 ohgodsodizzy A great short day, first deads in months and did them all without straps so 4 plates is a pr for me without straps. All those 50rep chinups helped my grip imo. Also got the best xmas present, $200lbs of frozen seafood and chicken my girlfriends family didn't eat. LIFE RULES libberlibber fucked around with this message at Dec 30, 2009 around 07:43 |
| # ? Dec 30, 2009 07:40 |
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FREE KEVIN posted:weed is for faggots!!!!!!!
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| # ? Dec 30, 2009 08:48 |
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Dec 31st - 251.8 ME Bench. warmup... 285 + 50lb chain x 1 295 + 50lb chain x 1 315 + 50lb chain x f, f, f, f Should of stopped being a dumbass and done something else after the 2nd failure or so. Lots of misc shoulder stuff including these "grappler presses" which I like a whole lot http://www.youtube.com/watch?v=23nD1X6oZS8 libberlibber fucked around with this message at Jan 1, 2010 around 22:01 |
| # ? Jan 1, 2010 21:45 |
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Dec 2 Deficit deads with no chalk or straps, hit 405x1, 1, f Dec 3rd - 257.4 Dynamic effort bench 135-185 + green band for 3,3,3,3,3,3,3 Some misc 275lb benching more towards belly for form work Some upper back stuff, PULLED DA PROWLER SLED Thoughts: First time doing dynamic effort bench, seems really easy also Jesus christ how am I so fat? Dec 4th Sleepy at gym at 11pm, no idea why im here, did some reps of 205 close grip bench working on tucking bench form, did 7 sets or so? Met a fat azn strongman and did a lil baby bit of cardio. Thoughts: Ok de bench must of been real work as I cannot bench for poo poo. (Not weighing self out of shame)
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| # ? Jan 5, 2010 08:43 |
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Also  NEW GOALS I can never remember if I write stuff here or in goonlifter so basically I found a great powerlifting gym and im going to give powerlifting a try. I don't care if I gain weight but going to ATTEMPT to not gain more then 10-15 as being 270ish was a sweaty unfun month or so. Im going to just do what they tell me which means a lot less volume then I am used to, I might fill this void with cardio, who knows. Gotta use up that energy somehow.
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| # ? Jan 5, 2010 08:51 |
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Btw the bench was with purple not green bands. Don't do bench two days in a row just wait till your next upper body to work on form. Ask Bill about drills you can do on off days if you want.
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| # ? Jan 5, 2010 17:25 |
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Good call. Yeah I was doing baby weight for cb bench. I can tell its gonna take me a while until I can just regularly touch the right spot with the new bench form
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| # ? Jan 5, 2010 21:42 |
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Jan 5th 2010 - 254.1 Safety squat bar day. urgngngngngh hard Safety squat bar squats Bar (65lb?): 5, 5 155lb + green bands: 4, 4 245lb + green bands: 2, 2, 2, 2, 2 265lb + green bands: 1, 1 Glute ham raise "Its like... a reverse leg curl machine" bw - purple band 3, 4, 3, 2 First time doing a real GHR, really drat hard, used a belt and tied a band to it to help me more. ONE DAY I WILL ACHIEVE A BODYWEIGHT GHR REP libberlibber fucked around with this message at Jan 6, 2010 around 05:43 |
| # ? Jan 6, 2010 05:15 |
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| # ? May 21, 2013 17:02 |
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I should have been reading this log. GHR's are hard as hell after you've already done a lot of work. Try them when you are fresh and you will be able to knock out a few reps.
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| # ? Jan 6, 2010 05:48 |
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