ZisDeadBaby personal log.

March 29/09

Overhead Press

45 x 25 (warmup)
100 x 5
110 x 5
120 x 5
130 x 5


Front Lateral Raise (dumbbells, each hand)

45 x 9
45 x 9
45 x 9


Upright Row

110 x 6
110 x 6
110 x 6
110 x 6


Decline Crunches

Bodyweight x 20
Bodyweight+25 x 15
Bodyweight+25 x 12
 
March 30/09

Deadlifts

135 x 15 (warmup)
235 x 5
255 x 5
285 x 5
310 x 5

Fat-boy pullups

Bodyweight+15 x 12
Bodyweight+15 x 12
Bodyweight+15 x 12

Bent Over Rows

160 x 6
160 x 6
160 x 6
160 x 6

Barbell Curls

75 x 8
75 x 8
75 x 8
75 x 8

Lat-Pulldown

130 x 8
130 x 8
130 x 8
145 x 5

Still making progressions of 5lbs a workout... awesome.
 
April 1/09

Legs

Today was an alright day aside from the squats. I would love some input from you guys regarding getting squats up. I am considering adding another squat day on my deadlift day, but just a couple heavy sets. Also I am going to start doing consistent weight (no more ramping) between 4-6 reps and 3-4 sets. Again, any input is appreciated.

Squats
135 x 12
175 x 5
195 x 5
225 x 3

Stiff-Legged Deadlift

210 x 8
210 x 8
210 x 8

Reverse Lunge

140 x 8
140 x 8
145 x 8
 
April 2/09

Meh kinda day... Dips didn't go up at all... nor bench. French Press had shitty ROM.

Bench Press

95 x 15 (warmup)
105 x 8 (warmup)
145 x 5
145 x 5
145 x 5
145 x 5
150 x 5
145 x 5

Incline Bench (dumbbells, each hand)

55 x 7
55 x 6
55 x 6

Dips

Bodyweight x 8
Bodyweight+10 x 6
Bodyweight+10 x 5
Bodyweight+10 x 5
Bodyweight+10 x 6
Bodyweight x 8

French Press

70 x 8
70 x 8
70 x 8
 
April 03/09

I really shouldn't have gone today. It was my day off but I was feeling very energetic. Unfortunately the second I picked up the bar I knew my body was telling me I should be resting. It was a struggle and I have learned my lesson not to skip my days off. Not only that, but I tried to do my favorite day, back, and I had done it 2 days ago.

Deadlifts

135 x 15 (warmup)
225 x 8
315 x 3
295 x 3
295 x 3
295 x 3

Bent Over Row

135 x 8
160 x 6
160 x 6

Common sense kicked in and I went home.
 
April 06/09

Overhead Press

95 x 8
105 x 6
110 x 6
115 x 6
120 x 6


Front Lateral Raise (dumbbells, each hand)

40 x 9
45 x 8


Seated Military Press (dumbbells, each hand)

45 x 10
45 x 10
45 x 8


Upright Row

105 x 6
105 x 7
105 x 7
105 x 7

I added squats here, just a light day without going anywhere near failure in an attempt to get my overall squat up.

Squats

135 x 12
185 x 6
185 x 6
 
April 07/09

Deadlifts

135 x 15 (warmup)
225 x 10
285 x 6
300 x 5
315 x 4

Fat-boy pullups

Bodyweight+20 x 10
Bodyweight+20 x 10
Bodyweight+25 x 10

Bent Over Rows

165 x 6
165 x 6
165 x 6
165 x 6

Barbell Curls

80 x 8
80 x 8
80 x 8


Lat-Pulldown

130 x 9
130 x 9
130 x 9
 
April 08/09

I went back to square one on the chest day. Gave the French Pres the proper ROM, too.

Bench Press

95 x 10
150 x 3
150 x 3
150 x 3
155 x 3
150 x 3
150 x 3
150 x 3

Incline Bench (dumbbells, each hand)

45 x 14 (warmup)
50 x 8
55 x 4
50 x 6
50 x 8

Dips

Bodyweight x 10
Bodyweight x 10
Bodyweight x 10

French Press

55 x 12
55 x 12
55 x 12

Pushdowns

60 x 12
60 x 12
 
April 11/09

Overhead Press

95 x 10
105 x 8
110 x 6
115 x 6
120 x 5


Seated Military Press (dumbbells, each hand)

40 x 8
45 x 8
45 x 8


Upright Row

110 x 6
110 x 6
110 x 6
110 x 6

Clean and Jerk

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
 
April 13/09

Today is my first day in my attempt to switch up my squat day and break my plateaus. I am no longer pyramiding the squat, and volume in general is lowered.


Squats
135 x 12
195 x 5
195 x 5
195 x 5

Stiff-Legged Deadlift

210 x 8
210 x 8
210 x 8

Reverse Lunge

145 x 8
145 x 8
145 x 8
 
April 14/09

Deadlifts

135 x 15 (warmup)
225 x 10
285 x 6
300 x 6
315 x 4

Fat-boy pullups

Bodyweight+25 x 12
Bodyweight+25 x 12


Bent Over Rows

165 x 6
165 x 6
165 x 6
165 x 6


Barbell Curls

85 x 8
85 x 8
85 x 8


Lat-Pulldown

145 x 10
145 x 10
145 x 10
 
April 16/09

Bench Press

95 x 20
145 x 6
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Incline Bench (dumbbells, each hand)

45 x 5
55 x 7
55 x 7

Dips

Bodyweight x 10
Bodyweight x 10
Bodyweight+10 x 3
Bodyweight x 6

French Press

60 x 12
60 x 12
60 x 12
 
April 17/09

Probably shouldn't have gone today... so sore from yesterday. Went home after a few sets.

Squats

135 x 12 (DE)
185 x 3
225 x 3 (easy)

Overhead Press

95 x 10
115 x 5
125 x 5

Push Press

135 x 5
 
April 19/09

Deadlifts

135 x 15
225 x 10
275 x 6
315 x 5

Fat-boy pullups

Bodyweight+25 x 12
Bodyweight+27.5 x 12


Bent Over Rows

165 x 6
165 x 6
165 x 6
165 x 6


Lat-Pulldown

145 x 10
145 x 10
145 x 10
 
April 20/09

Bench Press

(warmup, bar)
135 x 8
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Incline Bench (dumbbells, each hand)

55 x 8
55 x 8
55 x 8

Dips

Bodyweight x 10
Bodyweight x 10
Bodyweight x 10

French Press

65 x 12
65 x 12
65 x 12
 
April 21/09

Hurt my back last night sleeping... don't know how. Improvised shoulders over legs because it hurt when I squat

Squat

45 x 12
135 x 5
205 x 4

Overhead Press

110 x 6
110 x 6
110 x 6
110 x 6

Upright Row

95 x 12
115 x 6
115 x 6
115 x 6
115 x 6

Front Lateral Raise

45 x 8
45 x 8
45 x 8

Dumbbell Snatch

45 x 2
60 x 2
65 x 2
70 x 6
 
April 22/09

Squats

45 x 6
115 x 5
135 x 4
200 x 5
200 x 5
200 x 5
200 x 5

Romanian Deadlifts

135 x 10
220 x 8
220 x 8
220 x 8

Leg Curl

145 x 8
145 x 8
145 x 8
 
April 19/09

Deadlifts

135 x 15
225 x 5
315 x 3
315 x 3
305 x 3
305 x 3

Fat-boy pullups

Bodyweight x 12
Bodyweight x 12


Bent Over Rows

170 x 6
170 x 6
170 x 6
170 x 6


Lat-Pulldown

140 x 12
140 x 12

Barbell Curls

75 x 8
75 x 8
75 x 8
 
April 16/09

Bench Press

95 x 10
115 x 10
155 x 4
155 x 4
155 x 4
155 x 4

Incline Bench

115 x 10
130 x 6
130 x 6
130 x 6

Dips

Bodyweight x 9
Bodyweight x 9
Bodyweight x 8

French Press

65 x 12
65 x 12

Pushdowns

130 x 10
130 x 10
130 x 10
 
April 22/09

Squats

135 x 5
175 x 5
205 x 5
205 x 5
205 x 5

Romanian Deadlifts

135 x 10
220 x 8
220 x 8
220 x 8

Leg Press

335 x 10

Calves (NO bouncing)

90 x 15
90 x 15
90 x 15
 
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