| Curlin' in the squat rack: Logan's log | |
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+5Keosawa Logan Joseph Chris Anderson Nathan Poage KevinAlvy 9 posters |
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Logan Guest
| Subject: Curlin' in the squat rack: Logan's log Wed Nov 16, 2011 8:02 pm | |
| Maybe I will update this. |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 18, 2011 12:35 am | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 18, 2011 11:46 am | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Curlin' in the squat rack: Logan's log Mon Oct 08, 2012 12:30 pm | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 30, 2012 12:39 pm | |
| Ok, Ok, here it is, finally. This log starts with me coming back from a injury and depression related layoff. I've got an enormous amount of work to do to get back to where I was on most of the lifts. Also in the midst of this log, I'm out of town for about a month in Yellowstone and NYC, so things were kind of erratic. As of now I'm back in Chicago and will have a consistent training schedule again. I also have started Carb Back-loading in hopes of lifting at 181 in April and of not being a fat piece of shit in general. I'm running the Juggernaut method (sort of) for now.
Tues Squat 200x10x5 Feelin da burn. DOMS like a muhfuh.
Thursday 11/1 OH press 105x10, 105x5, 95x8 85x10x2 BoR 135x12xt DB bench 35x20x2, x15, x10 Thought about doing dips, triceps were shot. Need to adjust working max on ohp way down. Felt really gassed. Started out strong but length of sets and volume caught up with me. Need to incorporate some upper body conditioning/explosive effort work. Saturday 11/3 DL 255x10x5 Incline sit ups 15x3 Deadlifts were exhausting, not particularly heavy, but setting up properly each time over such a long set was hard. Need to watch form. Need to figure out accessory work.
Sunday 11/11 Bench 135x10x4, 135x12 Chest supported rows 45x15x3, 45x10x2 Tricep extensions 70x20, 90x20x3
Wednesday 11/14 Squat 185x5, 210x5, 225x5x5
Friday 11/16 OHP 90x5, 100x5, 105x10x2, 105x9 Seated cable row 70x10x4 Dips 5x2, 1x3 DB bench 35x12x3 Crunches 25x3
Sunday 11/18 Deadlift 225 x5, 255 x5, 275x10x3 crunches
Tuesday 11/20 Bench Press 125x5, 140x5, 150x10x3 Incline DB Press 40x10x3 Neutral Grip Lat Pulldown
Friday 11/23 Squat “realization day” went horribly, I think because of a combination of fatigue, being out of shape, altitude, and lack of gear, especially shoes. I pretty much gave this up after one rep of 250 felt heavy, and I was supposed to do 13 of them. Will re-test next week.
Sun 11/25 OH Press: 80x5, 95 x3, 110x1, 120 x AMAP (11) DB Bench: 40x12x4 Widegrip lat pulldowns: 60x15x3 Dips 6x3, 5x2 Tricep extensions w/ rope 20x12x3 Crunches x50, x25x2
Thursday, Nov 29th Deadlift (realization day) 205x5, 245x3, 285x1, 305xAMAP (12) Seated GMs 95x20x5 Glut bridges 135x15, 115x15x4 Neutral Grip lat pulldowns 60x15, 80x15, 90x15x3
Doing long deadlift sets with hexagonal plates makes me want to fucking DIE. I hate this gym. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 30, 2012 1:10 pm | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 30, 2012 1:56 pm | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 30, 2012 2:05 pm | |
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babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 30, 2012 2:15 pm | |
| On Logan's return, an ode: | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 30, 2012 5:16 pm | |
| See, that's funny because ok, ok, here it is, finally. This log starts with me coming back from a injury and depression related layoff. I've got an enormous amount of work to do to get back to where I was on most of the lifts. Also in the midst of this log, I'm out of town for about a month in Yellowstone and NYC, so things were kind of erratic. As of now I'm back in Chicago and will have a consistent training schedule again. I also have started Carb Back-loading in hopes of lifting at 181 in April and of not being a fat piece of shit in general. I'm running the Juggernaut method (sort of) for now.
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 30, 2012 7:38 pm | |
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GFou Class II
Posts : 398 Join date : 2011-11-02
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Nov 30, 2012 11:44 pm | |
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Logan Jo Guest
| Subject: Re: Curlin' in the squat rack: Logan's log Mon Dec 03, 2012 1:22 pm | |
| Saturday 12/1 Bench (realization) 95x5, 115x5, 135x3, 160x1, 170x3, x8, x9 Bent over row 135x10x5 Dips 4x6, 1x7 Face pulls 60x20x5 Rear delt fly 30x10x5 |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Mon Dec 03, 2012 1:23 pm | |
| Oops. LOGIN ON PHONE NO WORKY.
Saturday 12/1 Bench (realization) 95x5, 115x5, 135x3, 160x1, 170x3, x8, x9 Bent over row 135x10x5 Dips 4x6, 1x7 Face pulls 60x20x5 Rear delt fly 30x10x5 | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Mon Dec 03, 2012 8:07 pm | |
| Monday 12/3 Squat 225x8x5 (reps x sets) Glute bridges w/ barbell 135x12x5 hamstring curls 90x20x5 hip adduction 90x20x5 hip abduction 90x20x1, 90x12x4 | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Thu Dec 06, 2012 11:21 pm | |
| Wednesday 12/5 Overhead press 105x8x4, 105x11 Chest supported rows 45x20x2, 45x15x3 Dips 8x4, 7x1 Face pulls 60x20x2, 65x20x3 | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Dec 07, 2012 8:34 pm | |
| Friday 12/7 Deadlift 265x8x4, 265x10 Normal grip lat pulldowns 90x20x2, 90x15x3 Seated GMs 95x20x5 Rear delt fly 30x20x5 | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Dec 07, 2012 9:11 pm | |
| These smileys are fucking gay, dawg. | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Mon Dec 10, 2012 6:04 pm | |
| Sunday 12/9 Bench press 150x8x4, 150x13x1 (so diesel) Bent over row 135x8x5 Dips 10x2, x6, x5, x6 Face pulls 70x20x5 - KKeough wrote:
- These smileys are fucking gay, dawg.
no u | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Curlin' in the squat rack: Logan's log Mon Dec 10, 2012 6:10 pm | |
| - KKeough wrote:
- These smileys are fucking gay, dawg.
Please respond, dawg. | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Tue Dec 11, 2012 9:13 pm | |
| Monday 12 /11
Squat 255x8x3 Glute bridges 135x12x5 Hamstring curls 90x20x2, 105x20x5 Adduction 40x20x4, 50x20x1 Abduction 90x20x5 Stretching
why do these squats feel so heavy? gawd. | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Wed Dec 12, 2012 6:37 pm | |
| Wednesday 12/12
OHP 95x3 105x3 115x8x2, 115x10 Floor press (close grip) 95x8x2, 115x8x2, (normal grip) 115x8 Bent over row 135x8x5 Dips 10x2, 8x3 Face Pulls 20x75x5 | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Fri Dec 14, 2012 7:42 pm | |
| Friday 12/14
Deadlift 295x8x2, 295x10 Seated GMs 95x20x5 Lat pulldowns (supinated grip) 90x20, 100x20, 100x15x3 Rear delt fly 30x20x5
deadlifting with these octagonal (or whatever) plates is fucking horrible. HORRIBLE. also, my lower back hurts, not in a muscle ache way either. i think it might be a problem. | |
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Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
| Subject: Re: Curlin' in the squat rack: Logan's log Sun Dec 16, 2012 12:15 pm | |
| this is pretty much how i feel these days | |
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| Subject: Re: Curlin' in the squat rack: Logan's log | |
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| Curlin' in the squat rack: Logan's log | |
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