Archives For l-sit chin ups

460 lb Low Bar Squat

Training Log: Monday April 8, 2013

April 8, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

L-Sit Chin Ups

With the blue Fat Gripz.

  • Body weight (~200 lb): 5,5

Low Bar Squat

High Bar Squat

  • 390 lb: 3,3,3
    • +10 lb from last week.
  • 355 lb: 5,5,5
    • +5 lb from last week.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
    • Increased my over-warmup set by 10 lb from 330 lb.
  • 310 lb: 5,5,5
    • +2.5 lb from last week.
    • Last rep was a bit tough.
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307.5 lb Reverse Grip Bench Press

Training Log: Monday April 1, 2013

April 1, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

L-Sit Chin Ups

With the blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 440 lb: 1
  • 380 lb: 3,3,3
    • +10 lb from last week.

High Bar Squat

  • 380 lb: 3,3,3
    • +10 lb from last week.
  • 350 lb: 5,5,5
    • +5 lb from last week.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

307.5 lb Reverse Grip Bench Press

307.5 lb Reverse Grip Bench Press

Paused until work sets.

Really focused on leg drive during the set. Makes it a whole lot easier.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 307.5 lb: 5,5,5
    • +2.5 lb from last week.
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305 lb Reverse Grip Bench Press

Training Log: Monday March 25, 2013

March 25, 2013 — Leave a comment

Texas method volume day.

I'm going to ease into heavier squatting by starting at 370 lb for 3 reps and increase the weight by 10 lb every week.

Foam Rolling

L-Sit Chin Ups

With the blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 440 lb: 1
  • 370 lb: 3,3,3

High Bar Squat

  • 370 lb: 3,3,3
  • 345 lb: 5,5,5

Face Pulls

  • 70 lb: 15

Reverse Grip Bench Press

305 lb Reverse Grip Bench Press

305 lb Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 305 lb: 5,5,5
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Training Log: Wednesday March 20, 2013

March 20, 2013 — Leave a comment

No pain in my right side today, even at 410 lb.

I decided not to do low bar squat because my lower back was feeling a bit sore.

For high bar squats, I am now exploding up on the ascent, trying to move the bar as fast as possible and generate as much power as I can out of the hole. I like the rattling noise the plates make as I stand back up.

L-Sit Chin Ups

  • Body weight (~200 lb): 8

High Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 340 lb: 5,5,5

Front Squat

Used Fatgripz and straps. Fatgripz to lessen the pain of a narrow, solid steel bar digging into my anterior delts (not accustomed to it yet), and held onto straps because the normal rack position hurts my wrists and shoulders.

This felt way more comfortable. I might start adding front squat every Wednesday.

  • 140 lb: 5
  • 190 lb: 3
  • 230 lb: 3

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 225 lb: 3,3,3,3,0,3
    • On the 5th set (the one I got 0 reps), the bar seemed to go too forward, and I could feel my body bend backwards. Couldn't even get 1 rep, but I tried again and got 3.

Barbell Curl

Biceps are sore from L-sit chin ups yesterday.

  • 45 lb: 10
  • 75 lb: 10
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MuscleTech Phase8

Training Log: Tuesday, March 12, 2013

March 12, 2013 — Leave a comment

Man, I waited all day for UPS to deliver a package to me.

I recall they delivered a few packages earlier around noon'ish, so I waited.

At 12:00 PM, they still didn't deliver so I still waited, thinking that they would deliver ANY MINUTE NOW.

I had to go to the washroom too, but I held out in hopes of a delivery. But nope, couldn't take it anymore so I went.

Around 2'ish they they didn't deliver, so I went ahead and did my workout anyways. I didn't turn on the music so I could better hear the doorbell.

Well, finished my workout and still no delivery.

5:15 PM arrived, and I still haven't showered yet. Heard the doorbell and my package was left on the doorstep. I thought I had to receive the package in person and sign for it :/

Anyway, what I got is this:

MuscleTech Phase8

MuscleTech Phase8

Ordered a bunch of MuscleTech Phase8 whey protein powder, 2 jugs for each flavor (chocolate, vanilla and strawberry) from bodybuilding.com.

I'm not big on heavily marketed whey protein with ads plastered in health magazines everywhere, but if it's a good deal, I'll take it.

Originally I was going to go for the cheapest whey protein I could find (probably some bulk whey protein concentrate), but this deal came up so I jumped on it.

As a free gift, I chose a pair of lifting straps.

I still have some left over expired whey protein (Ultimate Nutrition Whey Sensation 81), so it may be a while before I try this stuff out.

Jump Rope

3 minutes on, 1 minute off.

  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes

L-Sit Chin Ups

  • Body weight (~200 lb): 8,8
    • Nice these don't hurt my right side!
    • Done before and after neck exercises.

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10
  • 70 lb: 10
    • Drop set. Done right after last set of neck side flexion.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10,10,10

 

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