Xrave Log.

[Xrave]

Never thought of this but should of done this earlier

Goals are reach 315 on the bench, 400 on the Dead lift(Probably More) and More than 315 on the squat. That's just my basic goal.

24years Old
5'10 200 pounds
Not sure whats my Bodyfat% but my guess is around 15 to 17%
I'm doing a log at T-nation(Jack.X) but no one is responding haha

Yesterday June 8, 2011
Dumbbell Bench Press: 80's X 10times, 80's X 7, 90's X 6, 100's X 2 and 60's X 15(Finisher)

Deadlift: 135 X 5, 225 X 5, 315 X 2

Overhead Press: 2 warmup sets. 60 x 11, 75 X 10, 95 X 10, 125 X 5

Arms: Barbell Curls with fat grips on. 3sets of 10 just with the barbell(Working on form)
Tricep Cable Pushdowns 3sets of 10
Calves training.

 

[livingdeadmoose]

Just two questions, just trying to help, don't mean it in a dickish way.
Why don't you post your maxes so we know where you're working from?
Why don't you barbell bench?

 

[Xrave]

Just two questions, just trying to help, don't mean it in a dickish way.
Why don't you post your maxes so we know where you're working from?
Why don't you barbell bench?

Totaly my mistake

I do do Barbell just not that day

 

[Xrave]

Max Bench: is 225
Max Squat is 250
My Max Deadlift was two weeks ago at 345

 

[JauntyAngle]

Good luck, and welcome to the logs!

What's your programme?

 

[Janderson Jilva]

Max Bench: is 225
Max Squat is 250
My Max Deadlift was two weeks ago at 345

Man were very similar.. my bench is a little better , but your deadlift is better then mine.

Squat is just about even.

Good luck man.

 

[MIDMOBOX]

Welcome to the logs,

glad your honoring our founding fathers by doing curls. Its what makes my country great

 

[Xrave]

Good luck, and welcome to the logs!

What's your programme?

Mondays (Heavy) Bench, Barbell Rows, Squats, calves and Arms
Tuesday (Work)
Wednesday (Moderate) Db press, Deadlifts, Overhead Press, Calves and very light on the arms
Thursday and Friday(Work)
Saturdays Complex work <---- Just started these a week ago.

 

[Xrave]

Speaking of which I need some critique on my Complexes, I just jumped on the scale and it said 210(which is the heaviest I weight yet in a year haha) I need to shed fat. and work on my Diet.....

Barbell Rows X 8
Barbell Press X 8
Front squat X 8
Back squat X 8
Deadlift X 8
Barbell Curls X 8
Clean and Jerk X 8
Push Ups X 8

 

[Xrave]

the bar: 60pounds(This weight feels perfect for me) 4 rounds took me 25 minutes in completion

Barbell Rows X 8
Barbell Press X 8
Front squat X 8
Back squat X 8
Deadlift X 8
Clean and Jerk X 8
Push Ups X 8

Had to take barbell curls out, it feel stupid doing this in this routine.

 

[Xrave]

Monday (Heavy) Good day, sort of.

Incline Barbell, 135 X 10(easy) 155 X 10, 185 X 5, 205(Fail) went back down to 135 X 10
Floor Presses 2 warm up sets. 135 X 10, 185 X 8, 225 X 1 almost got the second one

Squats with two 30 pound chains(60 pounds total). 2 warm up sets with the bar plus chains 90 X 10.
135+ Chains=195 X 8
185+ Chains= 215 X 6
225+ Chains = 285 X 3
245 + Chains = 305 X 1 (Decent Squat)

Chinups Body weight X 5, 30pound chain X 3, 50 pound chain X 1, Bodyweight X 5
Dips 4sets of 10 Bodyweight
Tricep Pushdowns 3 Sets
calves 3 sets