Pantlegz's Workout Journal

[Pantlegz]

Tuesday I was in a hell of a rush and wasn't really feeling the gym, I made it anyway but my lifts showed my mental state, I think. Being out of town I just ran a 7:30 mile on the treadmill today.

Tuesday:

Bench Press:
10x135
5x225
3x245
10x260

Press:
3x135
3x155
2x180
9x155

Deadlift:
10x224
5x315
3x365
3x405
10x460
(trapbar)
10x405
10x405
10x405
10x315
10x315

paloff press:
3x10x110

Press was weak, didn't look at the weights for anything before I left so I just went with it. I'm still not sure what weights I was supposed to do, so who know I may have guessed right. Press was weak, deadlifts made up for it. I was going to try to make up for the squats but my SI joint was still feeling off, deadlifts didn't seem to bother it any tho.

 

[Pantlegz]

Bench Press:
10x135
10x225
3x345
3x7x265

Pendlay Rows:
10x135
8x185
10x155
10x135

Squats:
10x225
10x315
10x365
3x5x415
2x10x315
8x365

Palloff press:
3x10x100

Today was pathetic but sort of expected since I took a week off and the week before was bad. And I didn't eat before going to the gym because everything is still out of whack from being gone for 5 days. Couldn't hit the 8th rep on any set of 265 benching and I was getting forward with my squats and my core was giving out by my 5th squat. Needless to say I'm not very happy. I'll give it another week before I blame it on my new diet and go back to something I know works and I can maintain my strength and not be as lean, but oddly enough I haven't lost any weight just fat.

 

[Pantlegz]

Sqauts:
10x225
10x315
8x415
5x415
4x415

Good mornings:
8x135
2x8x155

Palloff press:
3x10x110

Today was about as good as I could expect it to be. Had a 4 hours blue belt test yesterday and I'm surprised I even made it in to life. Didn't get my blue belt again, but managed to get my 4th stripe so maybe next time. I think it's kind of personal at this point, my trainer said something about him not being ok with me getting my blue in 1/3 the time it took him to get his. But he couldn't really tell me what I needed to improve upon. I'll press the issue Monday because if it's just his ego holding me back I'll be pissed. I also managed to pass out in a bar stool, that had uneven legs, and fucked my knee up pretty bad. Just a massive lump right below my knee cap and it doesn't feel very good, but right now everything is sore.

 

[Pantlegz]

Bench press:
10x135
10x205
5x225
5x245
3x8x265

Pendlay Rows:
10x135
2x10x155
2x10x175

Dips:
3x10

BB ab rollouts:
5x10x155

Today went better than I thought it would. My leg was still bothering me quite a bit and I hurt the tendon on the top of my left shoulder but it didn't seem to bother any of my lifts. I ate quite a bit more than I normally do yesterday, seems like my food intake may have been a little low. Should have a blender tomorrow so I can make some more calorie dense shakes, according to a every IF calculator I've found I should be getting around 4500 calories. In 5-6 hours it's kind of tough to eat that much....

 

[Pantlegz]

Deadlift:
10x225
10x315
5x405
8x415
8x425
8x425

Press:
10x135
5x155
8x165
8x165
2x4x165
5x155
6x135
3x135

Palloff Press
3x10x110

Seated cable row, neutral grip
10x100
3x10x120

deadlifts felt a little off but not bad at all, press sucked. I think I'm going to start doing 30 min of more explosive movements and maybe a little form work before I start my heavier lifts and see how goes for a month or 2. I guess what I'm trying to say is I'm going to start warming up...

 

[Pantlegz]

Squat:
10x225
10x315
8x365
4x405
fx465
5x405
5x405
5x405
5x315
5x315
5x315
5x315

Good morning:
10x45
3x10x145

palloff press:
3x10x100

Not sure what the deal is... My squats have gone to shit for no apparent reason. I've been eating a lot more and getting plenty of rest. But for whatever reason 460 was just not happening, again. I think it may be time to drop JTS and go back to madcow...

 

[Pantlegz]

Nothing like a little staph on you face to brighten up a dull Monday

 

[Pantlegz]

Wasn't so sure about lifting with the impetigo on my face but the people at the gym just said be careful and wipe everything down and really staph is already everywhere it's just a problem if it breaks the skin.

Bench press:
10x135
8x225
3x255
8x280

Pendlay Rows:
10x135
10x155
10x165

BB ab roll outs:
10x135
10x155
10x165

Dips:
12, 12, 11

Wide grip pull ups:
5

Prone bridges:
4x90sec

Meant to superset pullups with rows but I forgot and just threw one set in real quick at the end and my lats were shot. Really need to start doing prone bridges again but I've also got a decent variety of core isolation work so I'll do what I can. Bench felt a lot easier than it has the last few weeks. Maybe the staph was affecting stuff before it broke out?

 

[Pantlegz]

Deadlift:
10x225
8x315
5x405
8x440 +3 with a bit of a pause
2x10x225
10x275
2x5x325

Press:
10x135
5x145
3x155
8x165
3x5x135

Palloff press:
3x10x110

Was in a bit of a rush today, have a horrid accounting test I should be studying for rather than logging this but I needed a study break. Felt good again today, wasn't sure how I should count the deadlifts there was a considerable pause but I didn't let go of the bar. In that case I could pull 10x525 it would just take me 20-30min. Either way I'm glad I'm at least where I need to be rather than losing progress. Still losing fat too, my 34" waist pants are having a hard time staying up without a belt. Still at ~230 but I'm quite a bit leaner than I was at the beginning of the year, starting to get fond of this vascularity.

 

[Pantlegz]

Squats:
10x225
8x275
8x315
8x365
5x405
fx455
2x5x425
3x5x405

Good mornings:
10x135
3x10x155

Palloff Press:
3x10x110

GHR:
3x10x45

superset:
(A)Pull Ups:
10,8,5

(B)Wide Grip pull Ops:
5,3,3

I took squats slow from a light weight to see if I could figure out where my problems were and I think it may be my lower back, again. 425 isn't all that bad, I hit 5 reps a few times but much more than that and I had issues even unracking the weight. The staph is clearing up pretty well, should be back to normal Monday or Tuesday and I'll schedule a massage to see if that helps. If I end up deloading squats should I start the whole JTS program over or just squats?

 

[Pantlegz]

Bench press:
5x135
5x185
5x235
5x245
5x275

Pendlay Rows:
10x135
10x155
10x165
3x10x175

BB ab rollouts:
3x10x175

EZ bar preacher curlz:
8x90
8x80
8x70
6x70
8x60

DB rows:
3x10x60

dips:
15,10,10,10,8,8

GHR:
3x10x45

Deload week begins! Kind of... And I did a shit ton of accessory work today just because I felt like it. Oddly enough I barely broke a sweat. Working on stretching a lot lately too, the last couple days have felt a lot better with about 20 min of stretching 2 times a day. Talked to a friend at the gym about working with me to get some more accessory work in and tweaking everything to work on my weak points. The only shitty part is I might have to pay for personal training, which for me is a waste of money. But if I can't find a gym buddy it's something I may have to do so I can continue to improve....

 

[Pantlegz]

Sumo deadlift:
5x225
5x315
5x365
5x405
2x455

deadlift:
5x455
2x5x405
5x5x365

Press:
5x5x135

Shrugs:
3x10x275

Static holds:
3@20 secondsx225

Palloff press:
3x10x110

Power Cleans:
3x10x135

Decided to play with sumo deadlifts today, they weren't too bad. Felt kinda strange @405+. conventional deadlifts I accidently went crazy with 455, my intention for the day was to keep it light and work on form since this is supposed to be my deload week. The sets at 365 were pretty slow with a lot of emphasis on good form and keeping my hips down

 

[Pantlegz]

Squats:
10x225
5x315
5x365
5x5x415

Good mornings:
8x135
8x155
8x175
8x155
8x135

GHR:
3x10x45

Cable rows, neutral grip:
10x70
3x10x100

palloff press:
3x10x110

24" box jumps:
3x15


It feels like I'm forgetting something I did today, but can't think of what it could be. I forgot to do a set of squats today, it was supposed to be 6x5 but I think it'll be ok. My left hip was bothering me today instead of the right, which is strange. I might go to the chiro this week and have him work his magic on it, I'll see how it feels. Other than that everything went as would be expected.

 

[Pantlegz]

1 hour warm up:
lots of dynamic stretching and stuff

Bench Press:
10x135
5x225
6x5x255
1x265
1x275
1x295
1x315

Pendlay Rows:
3x10x135
10x185
10x155
2x10x135

BB ab roll out:
3x10x155
2x10x135

Palloff press:
3x10x100

Forgot about dips today until after I got home but my left shoulder is bothering me a little anyway. Did a lot of shoulder/rotator cuff work in the warm up that might have had a little to do with it. I was hoping to get a better bench today too but with the shoulder being a little funky I decided to stop there, I'll push it again Thursday if I've got the time.

 

[Pantlegz]

deadlift:
10x225
10x275
10x315
6x5x385

Press:
10x135
6x5x145

Cable rows, neutral grip:
3x10x100

prone bridges:
3x90sec

Rotator cuff work

That was awful, for some reason 30 reps @ 385 really took it out of me. Press wasn't bad, the last rep on the 5th set was more of a push press but I managed to squeeze the last set out. I think it was just not enough rest. All in all today was a good day...

 

[Pantlegz]

30 min warm up

Squats:
10x225
5x315
5x405
5x435
4x435
5x415
2x5x405

Good Mornings:
10x135
10x185
10x225

Palloff press:
3x10x110

36" box jumps:
3x10

20 min stretching

Much different workout today with the warm up/stretching, but it felt good. I would have move a lot more weight if I had gone out last night and drank way too much. I'm pretty happy with the weight I moved considering, but I would have rather hit 4x5x435 obviously. Should be the last time I drink like that in a while tho, I can't have stupid shit holding me back. I've got too much to do for set backs like that.

 

[Pantlegz]

30 min warm up

Hang cleans:
3x10x100

High Pull complex:
3x10x75

Bench press:
5x135
5x205
5x245
1x275
4x5x285
1x315
1x335

Pendlay Rows:
8x135
3x8x155

BB ab rollouts:
3x8x155

Dips:
3x10

Today felt really good, shoulders feeling more lose and helping my bench press. Working some power clean technique and adding an Oly coach Wednesday night to move it along faster, hopefully.

 

[Pantlegz]

1 hour warm up

Deadlift:
10x225
8x315
5x405
4x5x425

Press:
5x135
5x155
4x5x160

prone bridges:
3x90seconds

very tired today, fixed my deadlift a little more. small changes make big differences sometimes.

 

[Pantlegz]

45 min warm up

Squats:
5x225
5x315
3x405
1x455
4x475
fx495
1x495

Good mornings:
10x135
10x185
3x10x225

Palloff press:
3x10x100

Hip Thrusters:
10xbw
3x10x45

36" box jumps:
3x10

Awesome day in the gym after not feeling like going in this morning. Hit 495 for the first time in a few months, hell first day squatting more than 450 in a while too. All in all I'm happy with it, would have liked to hit 1 more rep at 475 but shit happens and I didn't want to push it too far. More Oly lifting Tuesday night too! Can't wait...

 

[Miramonti]

You rock!

Incredible improvement since you started this thread, excellent transformation of your body. And your commitment is really inspiring. :thumbsup:

 

[Pantlegz]

You rock!

Incredible improvement since you started this thread, excellent transformation of your body. And your commitment is really inspiring. :thumbsup:

Thanks! I'm just glad people are actually reading my log. I wonder sometimes. I often forget what I look like a few years ago then I come back here and get a quick reminder. Similarly with progress, when I think I'm sucking I go back to the first year or so and look at the numbers I was putting up and it helps me with some of my mental blocks.

 

[Pantlegz]

1 hour warm up

Bench press:
5x135
5x225
2x245
1x275
5x305
1x355 PR

Pendlay Rows:
8x135
3x8x185

BB ab rollouts:
3x8x185

Dips:
3x10

one leg sqauts(per leg):
5xbw
5x45
5x90
5x135
5x185

24" step ups(each leg):
3x10

It seems like I did a lot more than I'm typing but it looks like everything is there. Today felt great, after Sunday everything has been a little more normal. Really happy about my bench press PR, getting closer to my goal for the year, 1x405.

I'm making some slight changes to my routine. I'm going to throw in 2 accessory/isolation/complementary exercises from the main muscle group I worked the day before. For instance Sunday was squats so today I added Quad, Thursday I'll add some chest and Sunday it will be glute/hamstring stuff. This way I'm still allowing enough recovery but at the same time working each group at full capacity in a compound and isolation without holding back on one or the other because I have more work to do with that body part. I'm going to try to make the exercises unilateral and/or explosive movements too, just for something different.

 

[Pantlegz]

45min warm up

Deadlift:
5x215
5x315
5x405
4x475

OHP:
5x135
3x155
1x175
3x155
5x185 PR

1 1/4 Bench press, 3 second pause at the bottom after first 1/4 :
5x135
5x185
5x225

Palloff press:
3x10x120

Working on some chest accessory shit, not sure I liked the 1 1/4 bench today but I'll probably try it for a few weeks and see how I like it. My body is very ready for this deload well coming up. Perfect timing to because I have a BJJ competition next weekend..

 

[Pantlegz]

2 hours of Oly lifting, probably 300 power cleans.

 

[Wyndru]

Dumb noob question, but what does the bolded pr mean on some of your sets? I'm sure it's in the thread here somewhere, but searching for pr is coming up with a lot of hits.

And count me in on reading your log, I'm actually very inspired by it, thank you.