Pantlegz's Workout Journal

[JandJaime]

Hi Guys....

Well exercise of any sort is required for the fitness of body and I have to start body building very soon but i am not sure how much workout i have to do on daily basis because fitness and muscle building is main concern .

 

[Pantlegz]

thanks for the spam bump..

Tuesday:

Bench Press:
10x45
10x135
5x225
5x275
5x315
3x335

pull ups:
3x6, +5

Press:
3x10x135

db shrugs:
3x15x120

tricep pushdowns (rope)
3x15x110

power clean and jerk:
3x1x135
3x1x155
3x1x185
2x1x195
2x1x205
2x1x225

weighted box jumps:
3x10x65

Some asshat had one 35lb dumb bell so I was stuck going lighter because I wasn't sure that 80lb 24" jumps were a good idea. The explosiveness of today's workout was awesome. Bench felt solid, my elbow was ok but it let me know that much heavier wasn't going to happen.

Today:

deadlift:
10x135
5x225
5x315
5x405
5x495

Pendlay rows:
3x10x135

Press:
5x135
5x155
5x175
5x185
3x195 +2x195

pull ups:
3x7

front squats:
5x135
5x185
5x225

shrugs:
3x15x315

hyperextensions:
50

everything was great, 495 felt light. it a bit of a rush so yep...

 

[Pantlegz]

Took Sunday off, this was supposed to be my rest week but I couldn't just rest.

Bench Press:
10x135
5x185
3x5x225

Sqauts:
10x135
5x225
2x5x315
5x405

Deadlifts:
10x135
5x225
2x5x315
2x5x405

hyperextensions:
3x25

 

[Pantlegz]

Thursday was fun.

Deadlift:
10x135
5x225
5x315
5x405

Front Squat:
10x135
5x185
5x225
5x275
1x315 PR

Klokov Press:
5x135
2x5x155

Press:
3x5x165

pull ups:
3x5, 4, 3

Lat pulldown:
3x10x170

Pendlay rows:
3x10x155

My lower back had been bothering me a bit so I did what any sane person would do, hit a PR front squatting. The best part is it felt light if my back had felt ok I would have gone for a few more heavy singles but I didn't want to push my luck. As it turns out, the pain was coming from the lower lat or trap attachment so I would have more than likely been ok going heavier but I didn't know that at the time.

 

[Pantlegz]

squats:
10x135
5x225
5x315
4x405
3x455
1x495
1x515
1x545
1x555
fx565

Bench Press:
10x135
5x225
3x275
1x315
1x335
1x355

Deadlift:
5x135
5x225
5x315
5x405
3x455
1x495
1x545
1x565
1x575
fx585

Mock meet day. Pretty impressed with my lifts overall. I really should have had the 565 squat but I waited 10-15 min for a spotter and got a bit too cool. 585 was close too, I got it about to my knee but decided it wasn't worth probably getting hurt to finish the lift. And my elbow didn't pop while bench pressing. I suppose I'll take a week off lifting and reorganize my routine and get back to work.

 

[Pantlegz]

So, I've changed my routine to allow me 3-4 weeks of heavy lifting then a week or 2 to deload before my next BJJ tournament. Basically I'm pulling all the explosive/rep work out of The Cube Method and we'll see how it works for me. I'll log my crap from the last week that I haven't at some point, probably tomorrow at work if I find the time.

 

[Pantlegz]

Almost a month of updates in one post...

8/27

Bench Press:
10x135
5x185
5x225
5x2x275
2x15x225

Triceps pushdown:
4x15x140

pull ups:
4x5

weighted 24" box jumps:
3x10x70

8/29

Deadlift:
10x135
5x225
5x315
5x405
5x2x495
2x8x405

Seated cable row:
4x10x170

pull ups:
2x5
2x4
3
3x1

hyperextension:
40

9/1

Squats:
10x135
5x225
5x315
5x405
5x3x455

Good mornings:
4x8x225

Leg Press:
4x20x505

Pallof Press:
3x10x140

plank:
3x90sec

9/3
bench press:
10x135
5x185
5x225
5x245
3x265
2x2x295
5x295
3x10x225

lat pulldown:
3x10x170

triceps pushdown:
3x15x150

DB shrug:
3x15x120

OHP:
3x10x135

9/5
Deadlift:
10x135
10x225
5x315
5x405
5x455
3x495
3x2x515
2x8x405

front squat:
5x135
5x185
5x225
3x275
1x315

DB row:
3x10x100

DB shrugs:
3x15x120

plank:
4x90sec

9/8
Squats:
10x45
10x135
8x225
5x315
5x405
2x455
1x475
3x2x475

Good mornings:
3x8x225

Leg Press:
4x20x555

Seated leg curls:
4x25x150

hyperextensions:
4x30


Damn that's a lot of weight. I changed stuff up a bit as you can tell if you've been following my posts. basically cutting out everything but the heavy days for a few more weeks then a week of explosive movements then no lifting until after Oct 19th because I have a submission only BJJ tournament to go to. The last few weeks I've been a bit lighter on squats than I would have liked to have been, my SI joint has been bothering me a bit. Not so bad I can't squat or deadlift but it gets uncomfortable and really interferes with BJJ because I can't move the way I need to. It's pretty much better now though.

 

[Pantlegz]

And more catching up from being really busy.

9/11:

Deadlifts:
10x135
5x225
5x315
5x405
3x455
1x515
1x535
1x565
3x8x405

Pendlay rows:
4x8x155

hyperextenstions:
3x30

DB shrugs:
3x15x110

plank:
3x90sec

9/15

squats:
10x45
10x135
5x225
5x315
5x405
3x455
1x495
1x515
1x525
10x4x405

9/17

bench press:
2x5x135
5x185
5x225
5x245
4x3x275

triceps pushdowns:
3x20x150

Press:
3x12x135

front squat:
5x135
5x185
5x225
3x275
3x315

lat pulldowns:
3x10x190

9/19
deadlifts:
10x135
5x225
5x315
10x4x405

9/22

squats:
10x135
5x225
5x315
5x2x405
5x5x315

Good mornings:
3x10x185

Leg Press:
3x15x650

planks:
3x90sec

hyperextensions:
3x30

9/24

bench press:
10x135
5x225
5x275
3x2x275
2x2x315

Incline bench press:
3x15x135

Press:
3x8x135

triceps pushdown:
3x15x150

db flyes:
3x15x35

Well there was a ton of shit there. This last week has been considerably easier than before. everything listed above was beltless/chalkless which makes me pretty happy. Deadlifts are coming along nicely, squats are getting there but I need to make a few minor tweaks. The 10 sets of 4 and 405 was great for making those changes too, I think after this meet I'll see what I can do about getting more moderate weight, low rep high set work in a bit more to help with that. Other than that, just lifting like a mad man getting ready for everything. Oh I've also started noticing my abs are popping just a bit when I'm not flexing, if they keep getting better I may update my progress pics, otherwise it's just more of the same.

 

[Blackjack200]

Jeez man, don't those lifts give you crazy blisters with no chalk?

Nice work, keep at it. I use this thread and Klokov's youtube videos for motivation. :thumbsup:

 

[Koing]

Jeez man, don't those lifts give you crazy blisters with no chalk?

Nice work, keep at it. I use this thread and Klokov's youtube videos for motivation. :thumbsup:

I don't really use chalk anymore. The eleiko bars at the gym have a bit of chalk on them and it's okay for me. Granted I hook grip as well but some of them can be a bit greasy which makes it a bit harder.

Keep up the good work Pantlegz.

Koing

 

[Koing]

squats:
10x135
5x225
5x315
4x405
3x455
1x495
1x515
1x545
1x555
fx565

Bench Press:
10x135
5x225
3x275
1x315
1x335
1x355

Deadlift:
5x135
5x225
5x315
5x405
3x455
1x495
1x545
1x565
1x575
fx585

Mock meet day. Pretty impressed with my lifts overall. I really should have had the 565 squat but I waited 10-15 min for a spotter and got a bit too cool. 585 was close too, I got it about to my knee but decided it wasn't worth probably getting hurt to finish the lift. And my elbow didn't pop while bench pressing. I suppose I'll take a week off lifting and reorganize my routine and get back to work.

Good stuff man.

It's tough to put it all right on the day and when you do the 3 big lift, it hits you hard!

Koing

 

[Pantlegz]

Thursday:
deadlift:
10x135
5x225
5x315
5x2x405

Front squat:
3x5x135
5x185

Lat pulldowns:
3x12x190

hyperextensions:
3x30

probably some other crap too, I honestly don't remember.

Sunday:
Squats:
10x45
10x135
5x225
5x315
5x2x405
5x5x315 -high bar

Leg Press:
3x20x665

Pallof Press:
3x10x110

Hyperextensions:
3x30

 

[Pantlegz]

deadlifts:
10x45
10x135
5x225
5x315
2x405
5x2x455

Front Squat:
5x135
5x185
5x225

Let pulldown:
12x190
2x12x170

Hyperextention:
3x35

pendlay rows:
3x135

Pretty quick and easy today. and actually got it logged on time.

 

[Pantlegz]

I didn't do much last week, I was sick Tues-Thursday.

Friday:
deadlift:
10x45
10x135
5x225
3x10x315

front squats:
10x45
5x135
5x185
5x225

hyperextensions:
3x30

Sunday:
Squats:
10x45
10x135
5x225
5x315
5x405
5x455

KB swings:
3x20x35

Pallof press:
3x10x120

pull ups
8, 6, 5

And no lifting this week either, taking the week off preping for a tournament this weekend.

 

[Pantlegz]

Took first in No-Gi and 4th in Gi which is completely backwards because I haven't trained No-Gi in forever. And there is another tournament this weekend so no lifting this week either. I hate it but I figure it's been forever since I've taken time off so it's probably a good thing. It'll be interesting to see how heavy shit is next week..

 

[Pantlegz]

Got back at it last week, nothing too serious, squatted and deadlifted 455 for 3 reps tuesday and thursday. Both felt solid, a little accessory work specifically working on GTG for pullups.

Today I did...

Squats:
10x45
10x135
5x225
5x315
5x405
3x455
5x5x315

KB swings:
3x12x72 (2 pood)

Reverse Hyperextensions:
3x20

pullups:
5x5

Finally got some heavier KB's still need heavier but this is a huge improvement. Squats felt solid, 455 went up with ease. I got a spotter because 405 didn't feel the best luckily I didn't need him to help me because he was spotting me with his fingers under the bar. I thought about correcting him but I just laughed and thanked him. So happy to be lifting again, I just need to find the time to re-work my routine for the next 9 weeks. Nothing too serious, just change up some of the accessory work and recalculate based off my current maxes. pull ups were dead hang and chin over the bar aka full reps.

 

[Pantlegz]

yesterday

Bench Press:
5x225
5x245
5x265
5x2x275
15x205
13x205 +2

Press:
10x45
5x95
5x115
5x135

lat pulldowns:
3x15x150

DB shrugs:
3x15x110

tricep pushdowns:
4x15x160

 

[Pantlegz]

Sunday

Sqauts:
10x45
10x135
5x225
5x315
5x405
3x455
3x3x475
2x2x475
2x1x475

Good Mornings:
3x8x225

Lunges:
3x15x135

KB swigs:
3x12x72

Pallof Press:
3x10x130
pull ups:
4x5

Tuesday

Bench Press:
10x135
8x225
8x245
3x8x265

Close grip bench press:
3x10x225

triceps pushdowns:
4x15x150

pull ups:
5x5

DB Press:
3x10x45

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
8x3x405

Snatch grip deadlifts:
3x10x225

GHR:
10
10x25
3x10x45

Squats:
5x225
5x255
5x275
3x8x315

Pull-ups:
3x5
4x4

Finally got a real GHR machine which I was excited about. Deads felt good. A little slower than I would have liked but they were ok. Squats were light but after everything felt a bit shaky. Skipped press and rows because I was dead at the end.

 

[Pantlegz]

yesterday

Squats:
10x45
10x135
5x225
5x315
8x385
3x8x315
50x135

Hyperextensions:
3x20

Decline crunches:
3x10

KB swings:
3x12x72

Squats felt a lot heavier than they should have. Not sure what was going on must have just been an off day.

 

[Pantlegz]

Bench Press:
10x135
5x225
8x3x225

Incline Bench Press:
3x15x135

Press:
12x95
3x12x115

flyes:
3x10x35

triceps pushdown:
3x15x150

pull ups:
7x5

weighted box jumps:
3x10x65

Felt really good in the gym yesterday. Not sure what changed from Sunday but I'm not going to complain. Maybe the light workout helped a bit?

 

[Pantlegz]

Last Thursday:

Deadlifts:
10x45
10x135
5x225
5x315
5x405
5x2x475

Sunday:

Squats:
10x45
10x135
5x225
5x315
5x405
6x2x275
2x455
5x5x315

GH rise:
3x15

KB swings:
3x12x72

Leg Press:
3x15x555

Reverse hyperextension:
3x20

Thursday I was a bit rushed. I managed to get my main lift in but had to leave after that. Squats felt good, 405 felt heavy again but 455 was a breeze. Doesn't make much sense. Maybe I'm not warm enough?

 

[Pantlegz]

yesterday:

Bench Press:
10x45
10x135
5x225
5x275
3x2x315
3x10x225

Press:
10x45
5x95
3x10x115
2x5x135

Lat pulldowns:
2x12x170
8x170 + 4x150

DB shrugs:
12x110
2x12x120

Triceps Extensions:
3x15x140

315 felt a bit heavy. I guess it's been quite a while since I've benched that much. Everything else went about as well as could be expected, presses kinda sucked I went for a 3rd set at 135 but only got 1 or 2 before my back started cramping up.

 

[Pantlegz]

2014 Goals:
Weight: doesn't matter, stay fairly lean. I might change my mind and decide it's a good year for a cut but we'll see.
Sqaut: 1x585
Deadlift: 1x625
Bench: 1x405

I think I may have set my goals a bit high this last year. Granted I've taken more time away from lifting this year than I have in the past. I also need to get back in the habit of tracking my workouts in a timely manner, it sucks coming back here and tying out a week or month worth of workouts. And I'm going to be more strict with my diet. Not in hopes of keeping my weight under control but as a way to help improve my lifts. I need a system!

 

[Pantlegz]

Squats:
10x45
10x135
5x225
5x315
5x405
3x455
2x475
2x495
2x495
1x495
fx495

Good Mornings:
8x225
2x8x275

Lunges:
3x12x135

Leg Press:
3x15x655

Pull Ups:
3x5

Missed my last set of squats unracked 475 to attempt it but didn't feel comfortable with it so I just said fuck it. Everything else went well, getting more comfortable with heavier good mornings and I realized I forgot about GTG pull ups so I did a few sets but I was freaking exhausted. I meant to do planks when I got home but just now remembered...