StevieSparkZ Workout Logs

FitNotes Workout - Wednesday 23rd November 2016

Start Time: ~12 PM (PST)

Pre-Thanksgiving or Friendsgiving or Whatever You Wanna Call It


I only had so much time, so I went with the bread and butter if pressing movements. The bench and the OHP as well as an accesory movement of the rear delt machine fly.

I believe that the rear delt machine fly has helped me tremendously over the past 6 months or so. This is because it develops an area that is often overlooked by many, as everybody over trains their anterior delts. On top of that, our sedentary lifestyle (I sit in front of a desk for 8+ hours a day) exacerbates this issue.

Sitting at the desk elongates the posterior delts and contributes more to the problem. However, regularly training your rear delts will remedy this and improve all pressing movements. With stronger rear delts, you will prevent injury and you will be able to bench more, over head press more, and etc.

Happy Thanksgiving folks!

** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps

** Rear Delt Machine Fly **
- 55.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 12 reps
- 100.0 lbs x 12 reps

** Overhead Press **
- 95.0 lbs x 5 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
 
FitNotes Workout - Friday 25th November 2016

Start time: ~8:40 PM (PST)

What's Shakin Bacon? Black Friday Sales? Post Thanksgiving Reflection & Good Nutrition FTW!


I felt shaky doing the deadlifts, so I gotta address the mid back and core. As always that area is weak for me, but I definitely have to add more work in those areas more often if I want to get into the bigger deadlifts and squats. Let's see how the week goes, right now, it's Saturday morning at 1:38 AM (PST) as I post this.

As you may or may not know, Saturdays are my Mondays. The security industry is unique in the sense that there has to be staff 24/7 which includes all holidays. As a result, I worked a 7 day week but I feel pretty good. The nutrition has been much better as I have not had any fast food for about a month or a month and a half now. The added stress of the holidays can be brutal on many.

I saw a piece that they did on CNN prior to this Thanksgiving. It was regarding people who avoided it with their families due to a variety of reasons. Not sure where our society is going, but I know that's not a good sign. It's not just about moving forward, but I think a lot of life is about making peace with a lot of your struggles and conflicts.

In any case,I hope everyone's holidays are going well!

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 3 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 3 reps (Cobra Grips)
- 275.0 lbs x 3 reps (Cobra Grips)

** Hyperextensions **
- 1.0 lbs x 15 reps
- 1.0 lbs x 15 reps
- 25.0 lbs x 15 reps
- 35.0 lbs x 15 reps
- 45.0 lbs x 15 reps

** Lat Pulldown **
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 140.0 lbs x 7 reps

** Chest Supported Rows **
- 60.0 lbs x 8 reps
- 105.0 lbs x 8 reps
- 150.0 lbs x 7 reps
 
FitNotes Workout - Wednesday 30th November 2016

Start Time: ~ 11:30 AM (PST)

New Phone & Bluetooth Owned Me


Alright, I'm just gonna get straight to the point.

I got the Samsung Galaxy S7 this past Sunday due to a Black Friday weekend deal from T-Mobile. So long story short, I wasted 30 minutes today by trying to program my bluetooth in ear head phones (they are bluebird X's).

I haven't done that since forever and kept doing it wrong. I found the instructions then did it right.

Overall, I still got a good bench and bench accessory workout in. Yes, I would've had 30 more mins, but I learned my lesson.

** Flat Barbell Bench Press **
- 45.0 kgs x 7 reps
- 135.0 kgs x 7 reps
- 155.0 kgs x 5 reps
- 185.0 kgs x 5 reps
- 205.0 kgs x 5 reps
- 205.0 kgs x 5 reps

** Rear Delt Machine Fly **
- 40.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 70.0 kgs x 12 reps

** Overhead Press **
- 45.0 kgs x 7 reps
- 95.0 kgs x 7 reps
- 95.0 kgs x 7 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps

** Seated Machine Fly **
- 45.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 90.0 kgs x 10 reps
 
FitNotes Workout - Thursday 1st December 2016

Final Month of The Year & Back Day

Nothin' crazy here, just felt grip opening up so I only did 2 reps on the 275 lb deadlift.


** Conventional Deadlift **
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 3 reps
- 275.0 lbs x 2 reps

** 45 Degree Hyper extension **
- 0.1 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps

** Lat Pulldown **
- 80.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** Pendlay Row **
- 75.0 lbs x 6 reps
- 135.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 135.0 lbs x 7 reps
 
FitNotes Workout - Monday 5th December 2016

Start Time: ~8:30 AM (PST)

ATG Squats Or Nah?


Was talking to a friend from NY whom I've known from the SC days. He said that he does not squat ATG because he cannot squat as much. For me, I've always squat high bar ATG and I probably will for a long time.
Now before you accuse me of being a militant hardass that goes ATG for ego reasons...I'm not.

I did BJJ for about 3 years and I wrestled in high school. This fact along with watching a video about ATG squats vs powerlifting squats (just breaking paralel)by Alan Thrall really solidified ATG squats for me.
Alan begins by saying that the goal of lifting weights is to become better at a sport, unless you are a competitive powerlifter. As a competitive powerlifter, you lift to become better at the big 3 lifts.
Because of this, Alan recommends performing ATG squats when you train if you are anything but a powerlifter.

There are many positions that I can think of that benefit from ATG squats in wrestling and BJJ.
Alan also states that you are less likely to get injured in certain positions in sports if you train ATG as your body is use to heavy loads in those positions.

So I guess you gotta ask yourself 2 things...

1) Do you power lift?
2) Do you not squat ATG because of your ego and/or lack of mobility?

Let me know guys and don't stop halfway on the squats!

** Lying Leg Curl Machine **
- 80.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Hanging Leg Raise **
- 0.1 lbs x 15 reps
- 0.1 lbs x 15 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps

** Woodcuts **
- 22.5 lbs x 8 reps
- 22.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps

** Romanian Deadlift **
- 135.0 lbs x 7 reps
- 185.0 lbs x 7 reps
- 225.0 lbs x 7 reps
 
FitNotes Workout - Tuesday 6th December 2016

Start Time: ~11 AM (PST)

Dumbbell Fly Away


Threw back in the dumbbell fly and it was a great way to finish the workout, dat stretch.

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps

** Standing Rope Facepull **
- 22.5 lbs x 10 reps
- 27.5 lbs x 10 reps
- 32.5 lbs x 10 reps
- 37.5 lbs x 10 reps

** Overhead Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 135.0 lbs x 1 rep

** Flat Dumbbell Fly **
- 15.0 lbs x 8 reps
- 15.0 lbs x 8 reps
- 15.0 lbs x 8 reps
 
FitNotes Workout - Thursday 8th December 2016

Start time: ~ 1:30 PM (PST)

Lat Pulldown PR


The lat puldown PR is huge for me as my lats are a huge limiting factor in many of my lifts. As they have increased, so has my other lifts. I am still only double over hand to work my grip.

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 1 rep
- 275.0 lbs x 1 rep
- 275.0 lbs x 1 rep
- 275.0 lbs x 1 rep

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 160.0 lbs x 5 reps

** Pendlay Row **
- 135.0 lbs x 8 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
 
FitNotes Workout - Friday 9th December 2016

Start time: 3:30 PM (PST)

Forty Five Friday


I decided to do a higher rep squat workout because I usually feel really sore after higher rep squat workouts. I've done 10 x 10 for 135 lbs high bar ATG. Today, I did a set of 5 at 185 high bar ATG. I then did four more sets of 10 @ 185 high bar ATG.

Damn, it sucked, but I'm glad it's over!

** Barbell Squat **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 10 reps
- 185.0 lbs x 10 reps
- 185.0 lbs x 10 reps
- 185.0 lbs x 10 reps

** 45 Degree Hyper extension **
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 25.0 lbs x 12 reps
- 35.0 lbs x 12 reps

** Lying Leg Curl Machine **
- 80.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 110.0 lbs x 12 reps
 
FitNotes Workout - Monday 12th December 2016

Start Time: ~ 6 AM (PST)

High Volume Back Day


I woke up at like midnight or 1 AM or so and I've had this schedule for about a year. It's kinda weird as I feel it jacks up my sleeping pattern. It's Saturday through Wednesday and Sat/Sun are day shift hours which is 6 AM to 2 PM. Monday through Wednesday is a swing schedule and that is 2 PM to 10 PM. In any case, I feel very well rested and wanted to start with rack pulls.

I missed 315 and I feel like I have a lower back weakness or maybe even an abdominal weakness. I then busted out my cobra grips to throw in more volume with 275 and those felt really good. After that, I wanted to do decompress my back and did some hyper extensions as well as use a medicine ball to release my rectus abdominus (the 6 pack). That felt really good and I think I would've gotten the 315 rack pull had I released them prior to attempting 315.

I'll try that next time, but all in all, I felt good with this one. Another thing I wanted to mention was for the 45 degree hyperextensons. I am using those fixed barbells for the 60 and 90 lb sets.

We also received Christmas bonuses today, so when I come in, I'll grab the check (woot). Have a good pre Christmas in the coming days.

** Rack Pull **
- 135.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 3 reps
- 315.0 lbs x 0 rep
- 275.0 lbs x 3 reps
- 275.0 lbs x 5 reps
- 275.0 lbs x 4 reps

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 5 reps

** 45 Degree Hyper extension **
- 60.0 lbs x 8 reps
- 60.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 125.0 lbs x 10 reps (The 125 lbs is total with both the red thin band and the 90 lb set bar bell that bros use to do curls and girls use to do lunges)

** Lat Pulldown **
- 70.0 lbs x 8 reps
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** Pendlay Row **
- 135.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps

** Chest Supported Rows **
- 60.0 lbs x 6 reps
- 105.0 lbs x 6 reps
- 150.0 lbs x 6 reps
- 195.0 lbs x 2 reps
 
FitNotes Workout - Thursday 15th December 2016

Start Time: ~ 2 PM (PST)

Thursday Legs & Bro Leg Press


Day off today so I just felt like doing 5 reps all the way with legs and just feelin' it out. I decided on doubling up on 225 and 245 for sets of 5. They are all ATG high bar belt less, just Chuck Taylor shoes on. Our gym recently turned into a Fitness Evolution and they have a new leg press machine. It was okay, but I'm not a leg press fan to begin with.

They are the bro exercise of the lower body. People load up too many plates and their range of motion is half an inch. Then they decide to talk about how much they can leg press while people are mad that they are hogging all the 45s to inflate their egos.

In any case, I hope all is going well for everyone!

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 245.0 lbs x 5 reps
- 245.0 lbs x 5 reps

** 45 Degree Hyper extension **
- 1.0 lbs x 10 reps
- 1.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

** Leg Press (Matrix Machine) **
- 90.0 lbs x 5 reps
- 180.0 lbs x 5 reps
- 270.0 lbs x 5 reps
- 360.0 lbs x 5 reps

** Lying Leg Curl Machine **
- 80.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 110.0 lbs x 12 reps

** Romanian Deadlift **
- 45.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 185.0 lbs x 7 reps
- 185.0 lbs x 7 reps
 
FitNotes Workout - Friday 16th December 2016

Start Time: ~ 4 PM (PST)

High Volume Back Plus New Accessory & PRs


I was not really looking forward to the workout today, but when I got there and started performing my conventional dead lifts? I felt really good and it's all about how 275 goes for me I've noticed. If I feel that 275 moves well and feels good in my hands, then I know it will be good. The back extensions are nice, I've never really worked them into my routines, but I will now.

They are a machine, so I'll put a lot of volume in with them.

Best part is that I now feel stronger, I felt my lats after the rack pulls today, for the longest time, I couldn't feel my lats...

Next workout is for the bench press and it's accessories. I've got a good feeling about this one...

** Conventional Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep

** Back Extension (M8TRIX) **
- 100.0 lbs x 8 reps
- 115.0 lbs x 8 reps
- 130.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 160.0 lbs x 8 reps
- 175.0 lbs x 8 reps
- 190.0 lbs x 8 reps

** Woodcuts **
- 22.5 lbs x 8 reps
- 22.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 27.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 32.5 lbs x 8 reps
- 37.5 lbs x 8 reps
- 37.5 lbs x 8 reps

** Rack Pull **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 3 reps
- 275.0 lbs x 3 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** Hanging Leg Raise **
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps
 
FitNotes Workout - Monday 19th December 2016

Start time: ~ 5:45 AM (PST)

Birthday Bench


Today is my birthday and I will bench on a Monday. Decided to throw in some decline flat benching at the end. I'm gonna try to work that exercise into my bench days now. It's almost like a hidden accessory move for the bench. You will see so many more instructional about the flat and incline all day, but why does the decline get no love?

In any case, this workout went pretty well and I hope you all have a good day.

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 6 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 4 reps

** Overhead Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 2 reps
- 135.0 lbs x 1 rep
- 95.0 lbs x 10 reps
- 95.0 lbs x 9 reps
- 95.0 lbs x 8 reps

** Rear Delt Machine Fly **
- 85.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 8 reps

** Decline Barbell Bench Press **
- 115.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 5 reps
 
FitNotes Workout - Wednesday 21st December 2016

Start Time: ~6:15 AM (PST)

Leg Day On A Hump Day


Middle of the week, but it's my Friday (woot) and I'm excited to do legs. I worked up to hit 245 on the barbell squat and I didn't feel too bad. I then decided to hit a lot of volume and make it a bit accessory like from there. The focus was on core work and hamstrings. The core work and hamstring work from the past couple of months is really paying off.

When I go 225 or heavier on the barbell squat, I tend to stay rigid a lot better. From the start, I've noticed that I've buckled forward a lot coming out of the hole when it gets heavier. There's a lot less of that and I have to credit the back and abdominal work. The squat really is a full body workout and you gotta pay attention to lagging body parts.

It's very fun and rewarding when your work on accessorizing pays off in one of the big 3 lifts.

I threw in some good mornings and glute isolator machine for some variety, gotta confuse the muscles. I had a "lulzy" moment at the end with my Romanian dead lifts as I failed the 295 at the end. I tried to pick it up and it was very late in the workout. Nobody saw but it looked like I was pushing the weight down when I was trying to pick it up (lol).

Anyways, Christmas is coming and I hope you all have a great workout and an even better day.

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 245.0 lbs x 4 reps
- 245.0 lbs x 4 reps

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 10 reps
- 0.1 lbs x 10 reps
- 0.1 lbs x 10 reps
- 0.1 lbs x 10 reps

** Glute Isolator 618 (Precor) **
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps
- 70.0 lbs x 8 reps
- 70.0 lbs x 8 reps
- 80.0 lbs x 8 reps
- 80.0 lbs x 8 reps

** Hanging Leg Raise **
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps
- 0.1 lbs x 8 reps

** Lying Leg Curl Machine **
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 110.0 lbs x 12 reps
- 120.0 lbs x 12 reps

** Good Morning **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps

** Romanian Deadlift **
- 45.0 lbs x 8 reps
- 135.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 205.0 lbs x 6 reps
- 265.0 lbs x 5 reps
- 295.0 lbs x 0 rep
 
FitNotes Workout - Thursday 22nd December 2016

Start Time: ~5:30 AM (PST)

Rack Pull PR (Backening)


Today and tomorrow are my days off (woot) and I wanted to start Thursday with a rack pull back day. I worked up to 275 on the rack pull with a double overhand grip for 2 reps.

After that, I busted out the cobra grips and hit 275 x 5 reps and then set the 315 PR ftw!

Feels good to hit a PR as it really paves the way for my next workouts. It's all connected as I've been able to hit 245 for reps consistently on the squat. They all go up together so I'm going to start loading up on my conventional dead lifts.

I threw in some bent over barbell rows with the landmine piece on the squat rack and I really like the feel. I'll work those into my back days and the planks at the end were great too. It's in reps, but the 30 reps means 30 seconds of course.

Good way to start the day, hope everyone's holiday and workouts go well.

** Rack Pull **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 5 reps
- 315.0 lbs x 1 rep
- 315.0 lbs x 2 reps
- 315.0 lbs x 2 reps

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 11 reps
- 0.1 lbs x 11 reps
- 0.1 lbs x 11 reps
- 0.1 lbs x 11 reps

** Landmine Bent Over BB Row **
- 95.0 lbs x 6 reps
- 145.0 lbs x 6 reps
- 170.0 lbs x 6 reps
- 195.0 lbs x 5 reps
- 195.0 lbs x 6 reps

** Back Extension (M8TRIX) **
- 100.0 lbs x 8 reps
- 115.0 lbs x 8 reps
- 130.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 160.0 lbs x 8 reps
- 175.0 lbs x 8 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps

** Plank **
- 30 reps
- 30 reps
- 30 reps
 
FitNotes Workout - Friday 23rd December 2016

Start Time: ~9:30 AM (PST)

Fry Day Fast Bench & Front Delt Domination!?!?


I slept pretty good and wanted to train on both my days off. I'm glad I did and the only thing that was a concern was if the bench press area would be swarmed.
It was a bit busy but I was able to get a bench right away. We have (3) flat benches that are designed for the bench, (1) incline and (1) decline that people rarely use.
Nothing too crazy, but the highlight was definitely my 225 set.
I was going to go for 5 reps but i stopped at 4 because of a big bar path change...

Half way up from the 4th rep, the bar moved drastically up towards my head (just picture yourself benching and the bar drifts towards the rack prematurely).
I wasn't really scared of dropping it or anything, but that never really happens. However, it just goes to show that I am still rather front delt dominant.

When you approach fatigue or are lifting near max/max loads, the body will adjust however it can to give yourself the best leverage to complete the lift at hand. Think about people who's knees collapse during a squat or hips shooting up during a dead lift. Both of these can be attributed to quad dominance (amongst other things, but quad dominant athletes are very common).

So because of the front delt taking over, I decided to do some band face pulls as well as the standing rope face pull. Those exercises are amazing and I rarely see anyone do them and that's sad. Because I can say that they have stopped all my shoulder pains, DEFINITELY hit them 2-3 times a week and you won't regret it.

Low weight and high reps are key to these. No form breakdown as it can easily

In any case, Christmas is approaching and I hope everyone has a great rest of the year!

** Flat Barbell Bench Press **
- 65.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 225.0 lbs x 4 reps
- 155.0 lbs x 7 reps

** Overhead Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 1 rep
- 135.0 lbs x 1 rep
- 135.0 lbs x 1 rep

** Seated Pec Fly (Life Fitness Machine) **
- 90.0 lbs x 8 reps
- 105.0 lbs x 8 reps
- 120.0 lbs x 8 reps

** Standing Rope Facepull **
- 22.5 lbs x 12 reps
- 27.5 lbs x 12 reps
- 32.5 lbs x 12 reps
- 32.5 lbs x 12 reps
 
FitNotes Workout - Tuesday 27th December 2016

Start Time: ~ 12:20 PM (PST)

Bench Express


Woke up late and wanted to put in a workout cause I missed the last couple of days. I meant to train Monday but didn't so I just went for a fast one with the bro exercise.

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps

** Flat BB Bench Press (Paused) **
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps

** Rear Delt Machine Fly **
- 70.0 lbs x 12 reps
- 85.0 lbs x 12 reps
- 100.0 lbs x 12 reps

** Overhead Press **
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
 
FitNotes Workout - Wednesday 28th December 2016

Start Time: ~ 5:30 AM (PST)

Early Morning Legs & Reps Galore


Just decided to work up to 275 and hit that twice for 4 sets. It felt good, I think I could've done a bit more like a 5 x 3 for 275 but I'll just keep it easy. I then did a ton of 45 degree hyper extensions, decided to total 100 reps w/o weight and I really felt the burn. Finished off with hanging leg raises and it just feels good to get an early workout in!

Hope everyone's post holiday week is going well!

** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 10 reps
- 0.1 lbs x 20 reps
- 0.1 lbs x 40 reps
- 0.1 lbs x 30 reps

** Hanging Leg Raise **
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
 
FitNotes Workout - Friday 30th December 2016

Start Time: ~ 8 PM (PST)

Back Express, Honey Comb Deadlift & 2017 Incoming


The gym closes at 9 PM on Fridays so I had decided to put in a good amount of volume for dead lifts and back accessory. We have 3 power (squat) racks and 2 of the 3 were taken but the gym wasn't packed or anything. Most people were in the Cross Fit class (whew) so I was happy.

The guy to my right had the 45 bumpers and a 35 on his bar doing dead lifts for 205. I always use the 45 bumpers but the other set broke a couple of months back, however there is a huge silver lining...The vacant rack had a bar with 35 lb bumpers on there, so I just put that on the ground used that. So I started with warm ups for 115 and decided to "honey comb" the bar by using only 25's to go up.

So this is why my convention dead lifts sets are all 50 lbs apart, the 25's on each side makes it look kinda funky but I figured hey why not confuse the muscles like Rich Piana says?

I am also proud to say that I can do pull ups again and will be putting those back into my back days. At 230 lbs and jacked up shoulders, it makes pull ups that much harder. I've never weighed this much, but I am really pleased that everything is being fixed.

No more lower back pain from dead lifts, better mobility, and etc.

2017 is going to be a great lifting year for me and no, I don't have any resolutions.

** Conventional Deadlift **
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 3 reps
- 215.0 lbs x 3 reps
- 265.0 lbs x 3 reps
- 265.0 lbs x 3 reps

** 45lb Plate (LIFE Fitness) Conventional DL **
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 20 reps
- 0.1 lbs x 20 reps
- 0.1 lbs x 20 reps
- 0.1 lbs x 20 reps
- 0.1 lbs x 20 reps

** Pull Up **
- 230.0 lbs x 2 reps
- 230.0 lbs x 2 reps
- 230.0 lbs x 2 reps

** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps
 
FitNotes Workout - Monday 2nd January 2017

Start Time: ~5:25 AM (PST)

First Workout of 2017 - The Bro Exercise & The Face Pull FTW


I started 2017 in heaven with a full night's rest prior to working out. I decided to hit up the bench and see how it went. I am very happy because I feel that the emphasis on volume has been paying off. First of all, my original goal when starting to lift back in March 2015 was to get rid of one of the many pains in my shoulder from having rounded shoulders. I feel that the pain in my shoulders are pretty much 99 % gone and I owe it to what I finished this workout with....the face pull.

The face pull has also improved my bench because of the fact that my rear delts are strengthened. The front delts get TOO MUCH stimulation and are overdeveloped in most lifters. When you do rear delt work once or twice a week, it will start to pay off by fixing this imbalance.

You are only as strong as your weakest link, so if your shoulders are in constant pain and impinged, then you cannot train to get that bench up!

On top of that, I had decided to go with more volume in the last few months. With a healthier shoulder, you can afford to put in more volume and with more volume your technique is better. It is much easier to find the mind muscle connection with a healthier body.

I turned 32 last month (Dec 19) and I don't feel any older or weaker, as a matter of fact, I feel stronger. But I think as people hit their 30's, we all tend to reflect on the choices we've made in the past decade or so. For me, I've decided to lift consistently and pay attention to how my body reacts to things. On top of that, I will also use my body's reactions and study upon it.

What I mean by this is that if I feel a shoulder pain, then I will YouTube and Google the hell out of it and try exercises and movements that have helped others improve.

So far, it's been going very well. I don't make any New Year's resolutions, but let's make 2017 our year to stay consistent and healthy!

** Flat Barbell Bench Press **
- 95.0 lbs x 9 reps
- 135.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 6 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 3 reps

** Overhead Press **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps
- 95.0 lbs x 12 reps

** Standing Rope Facepull **
- 27.5 lbs x 12 reps
- 32.5 lbs x 12 reps
- 37.5 lbs x 12 reps
- 42.5 lbs x 12 reps
- 42.5 lbs x 12 reps
 
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FitNotes Workout - Tuesday 3rd January 2017

Start Time: ~ 5:45 AM (PST)

First Leg Day Of Year - Felt Good Man


Title above says it all, I am happy to have done a lot of mobility work prior to this and had a good breakfast. I went to bed at around 10:30 PM (PST) and woke up at 3:00 AM (PST) so that was weird, but I didn't feel tired and just carried on.

I felt pretty good on the first set of 135, so that is a great indicator of how the workout is going to go.

** Barbell Squat **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 3 reps
- 225.0 lbs x 5 reps (Back off set, felt good man)
- 225.0 lbs x 3 reps (Paused reps, 2 secs at the bottom each rep)

** 45 Degree Hyper extension (Warm Up) **
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps

** Lying Leg Curl Machine **
- 80.0 lbs x 15 reps
- 90.0 lbs x 15 reps
- 100.0 lbs x 15 reps

** Hanging Leg Raise **
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps
- 0.1 lbs x 12 reps

** Back Extension (M8TRIX) **
- 100.0 lbs x 12 reps
- 115.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 145.0 lbs x 12 reps
 
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