Pantlegz's Workout Journal

[Pantlegz]

Deadlifts:
10x45
10x135
5x225
8x315
6x365
5x425
3x3x445
3x3x475

Pause Deadlifts:
3x3x365

Squats:
10x45
10x135
5x225
5x315
5x405
3x3x455

Face pulls:
3x10x140

Pull-throughs:
3x10x140

Lat Pulldowns:
10x210
2x10x190

Deadlifts felt solid, decent rep day. I still can't believe how much better I feel post workout since I've switched to hook grip 100% of the time. Squats were really just to show off, I thought about going heavier but decided that 455 was good enough after all those pulls. Accessory work was accessory work, nothing crazy. I wanted to do pull-ups but my grip was shit. I should probably work those in prior to deadlifting to get the blood flowing a bit, they shouldn't hurt my deadlift grip. We'll see...

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
4x2x435
3x1x495
1x515
1x545
5x455

SLDL:
10x135
3x10x225

Pull Throughs:
3x10x150

Seated Cable Rows:
3x10x210

Another great day of squats, 545 went up quicker than any time I can remember. I wanted to get some prowler work in but just didn't get everything else finished up in time. I may end up putting that as second on my list going forward, since my weight loss has slowed down over the last couple weeks. I figured a bit of HIIT then finish the sessions our with twice my HIIT time walking to help metabolize some of that fat should help. I'm also reaching out to a dietitian to get some help with meal planning and such because I don't have time to deal with everything. And on that note, my lifting is going to fall into a more supplemental role for both weight loss and getting back into that explosive training since I've had a couple months to build up some strength, Pan Am's and World's are both the first half of the year and I plan on picking up my jits training a lot in preparation. Which means a lot of extra mat time and hopefully I can work something out to get some private lessons and get some input on improving my game. The goal, as always, is double gold in both but only time will tell.

 

[Pantlegz]

Incline Bench Press:
10x45
10x135
5x225
3x3x275

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
3x495
3x505
3x515

Goblet Squat:
3x10x100

SLDL:
10x135
3x8x225
8x315

Pull-ups:
3x5

Sprints:
10x60yards

Crunches:
4x25

Cool-down: 30 minute walk

Between getting sick over Christmas weekend and a MCL injury scare I haven't been lifting much lately. I made it in this last Thursday to test out the knee and squatted/deadlifted 5x405 and did a bit of movement/isolation on my left knee which all went pretty well. The knee still doesn't feel 100% but it's much better than it was 2 weeks ago when I could barely put weight on it, or last week when I was still moving a bit gingerly. Squats at ~500 felt really good, my knee held up fine and it's also good this morning. Sprints sort of irritated my Achilles on my left ankle a bit but with movement it's getting better.

I also started my diet to get down to 220 for competitions this year, hopefully I can make it by March. I woke up at 256.8 so I've got a ways to go but with some grit and determination I'll maintain most of my strength and end up 35lbs lighter.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
5x455
3x495
3x515
3x535

Press:
10x135
8x155
6x165
2x8x135

Paused Squats:
5x135
5x225
5x315

OH Squats:
10x45
10x65
10x85
10x45

I feel like there was something else I did but I can't remember. Went and did an hour of sparing after lifting. My knee is continuing to feel better, so hopefully it keeps going in that direction and I don't need to get an MRI. Deadlifts felt really solid, even the heavier sets went up without difficulty. My weight was also down to 250 this morning. It dropped faster than expected if that reading was correct, I didn't have a lot of time this morning so I didn't get multiple readings. I guess we'll see what it says Monday.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
2x3x435
2x3x445
3x455
3x1x475
1x515

Paused Squats:
3x8x315

Pull-ups:
4x5

Pull-throughs:
3x10x130

Crunches:
4x25

Squats felt really good again, it was a bit slow starting 365 felt heavy until I hit 425 which felt heavy until I hit 435 and from there out it was great then paused squats at 315 felt very light. Accessory movements went well too, pull ups feel so much easier with just the little weight I've lost. Weight this morning was 252 which while up a little from Friday is a bit more of what I expected to see Friday but we'll see what the rest of this week brings, I feel like the progress so far has been really good.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
3x3x460

OH Squats:
3x10x45

Pullups:
5x5

Press:
2x10x135
8x135

Seated cable rows:
3x10x190

Crunches:
3x25

This has been a rough week in the gym, missed Thursday due to outside factors. Today sucked, I think my left hip was a little off nothing felt too heavy just overall lack of motivation and energy. I was supposed to do a couple heavier singles but I just didn't have it in be, between the low energy levels and my hip/back not feeling quite right I decided to call it good after some light working sets. After I got home from the gym I was able to adjust my hip so it, and my back, feels better but still didn't help me under the bar. On a brighter note pull ups are going great, 5x5 today felt really good(easy). I'll probably start adding reps eventually aiming for 5x10 before adding weight. Speaking of weight, I woke up at 251 which isn't much lower than last week but considering I haven't lifted in a week and missed a jits class or 2 this week I consider it a victory. Hopefully this next week goes a bit better and I'm able to focus better and have more energy/motivation. We'll see...

 

[Pantlegz]

Deadlifts:
10x135
5x225
8x315
6x365
5x405
3x3x455

Squats:
2x10x45
2x10x135
10x225
4x5x315
5x405

Pullups:
5x5

Today was a bit off, the gym was packed and I got a couples calls from work, which never happens after 5 and it really threw me off. Deadlifts were fine, then rather than doing paused pulls because my SI has been bothering me I worked in some squats with the one of the regulars at the gym, he went quite a bit lighter than me but it was ok with the whole SI thing going on. Pullups started causing lower back pain which is where I decided to call it quits. Because really how much stress do pullups put on your lower back? Post gym weight was 250.5, only ~30lbs to go!

 

[TallBill]

Heal up man. It won't count when I pass you up if you're injured.

 

[Pantlegz]

Heal up man. It won't count when I pass you up if you're injured.

Man, I'm trying. Took some more time to rest up but still feeling pretty damn rough. My SI is feeling better after going to the chiro but now my left knee cap is absurdly painful when I put pressure directly on it. I can squat/deadlift without pain but if I try to lunge, even just to stretch on padded mats I can't put my full weight on the knee without crazy pain. It's weird haven't seen anyone about it yet, trying to go the nsaid and ice route for a couple days and see how it goes. But I work harder than the average person even when I'm falling apart, passing me up will be more difficult than you think

 

[Pantlegz]

Bench Press:
10x45
10x135
8x185
6x245
5x275
5x295
5x315
5x335

Squats:
10x0
10x45
10x135
5x225
8x315
6x335
5x435
3x3x465

Pull ups:
4x5

Crunches:
3x25

after resting up for a couple days I decided to see how my knee was going to hold up to some weight. Surprisingly it went better than expected, 465 was easy even with my not so consistent lifting as of late. Benching also went better than expected too since I still haven't been able to get back on the bandwagon. Iced my knee last night on and off for a good 30-45 minutes while stretching to see if that helps with my inability to put pressure down on it directly. I might give it a couple days before I test it out again, since I can't put weight on it jits has been a no go since my, once again, failed belt test on Saturday. I did get a couple stripes but there isn't much more defeating than when you see people pass you up that put in much less work(I've been going 4-5 days a week plus judo 1-2 days on top of lifting) and don't compete at the level you have let alone be successful at the international level. I'm going to let my knee heal up and re-evaluate the situation at the gym, I've been pouring my heart and soul - along with all my free time and extra money - into getting better and it doesn't seem to be doing me any good. I might just fall back in line with the rest of everyone else and just show up a couple times a week, actually spend time away from the gym on a fairly regular basis rather than just when I'm hurt bad enough I can't physically make it. Honestly it's just not worth it for me at this very moment, I'll still go to Pan Am's as long as my knee hasn't fallen apart even if I don't get to train much between then and now, I'm confident enough in my skills that it shouldn't matter much as long as I keep my cardio up I'll be a killer on the mat.

 

[Pantlegz]

Squats:
10x45
10x135
5x225
8x315
6x365
5x435
5x455
3x475
3x495
fx515

Pull ups:
5x5

Press:
5x5x135

KB Swings:
3x15x50

Reverse hypers:
3x10

Crunches:
3x25

Pretty upset about missing 515 today, everything leading up to it felt amazing but there was just no push at 515. I think I might not have setup quite right and with my back barely hanging in there lately I didn't want to try it again, miss it again and hurt my back more than it already is. Presses were super light, and will probably stay light-ish until I get my back all healed up, again. I feel presses really help keep the T spine in check so while I'm getting my SI/L spine rehabbed I figured I'd also make sure the T spine wasn't getting too out of whack. My knee still isn't able to take any weight directly on it, I tried super soft surfaces(gym mats, pillow, memory foam bed) to see if that would help but it still hurt bad enough I wasn't able to put much weight at all on it. I think it might be patella tendonitis based on what I've been able to find but the symptoms don't really match up aside from being painful to touch with that said, I don't think the patella is broken, I'm able to move it around without any pain. I'll probably keep on the ice/nsaids and what little rehab I can find for it online for another week or so and see how it goes from there.

 

[moonbogg]

You squat like a beast! Is that why your name is pantlegz? Cause you can't find pants that fit those bigass legs?

 

[Pantlegz]

You squat like a beast! Is that why your name is pantlegz? Cause you can't find pants that fit those bigass legs?

I originally came up with it when the internet was fairly new and Jnco jeans were 'in' I remember trying a few others that were all taken so this was it. I have never had the issue of it being taken when I try to setup an account so it sort of stuck. And it just happens that I can no longer find pants with large enough upper leg space.

 

[Pantlegz]

Deadlift:
10x135
10x225
3x10x315
10x225
10x135

Bench Press:
10x135
8x185
6x245
5x275
5x3x295
10x255
6x255

Pull ups:
5x5

Face Pulls:
3x10x100

Press:
3x10x125

Crunches:
3x25

Finally a real bench day. The first in a while. It was heavy, 295 didn't need a spotter but I wasn't happy about how rough it was AMRAP'ing 255. Press also sucked doing it towards the end, especially with my lats shot from pullups. Deadlifts were added as a form reinforcement, I plan on keeping the weight between 30-50% for 3 sets of 8-12 reps.

 

[Pantlegz]

Bench Press:
10x45
10x135
3x5x225

Deadlifts:
10x135
10x225
8x315
6x365
5x425
5x455
1x495

Squats:
3x8x315

Press:
5x5x135

Pull ups:
2x6
3x4

Crunches:
4x25

Not thrilled with my deadlift, it all felt pretty easy but my SI wasn't happy about it. Or I was being paranoid because I didn't want to get hurt, either way after an easy 495 I called it quits rather than push myself and end up more hurt than I already am. Everything else went as well as expected, finally decided to work a couple more pull ups in which decreased my total volume but I think it'll work out in the long run.

 

[Pantlegz]

Deadlifts:
10x135
5x225
8x315
6x365
5x425
1x475
1x495
1x545

Paused Deadlifts:
8x225
8x315
8x365

Press:
2x5x135
2x5x155
5x165
1x185

Squats:
10x135
10x155
10x185
10x225
10x315

Pull ups:
5x5

Facepulls:
3x10x120

Crunches;
4x25

Deadlifts were easy, I didn't get quite the volume I wanted because my SI still isn't feeling 100% but I was able to get a couple heavy-ish singles in and they flew off the floor. Everything else was just there, I didn't realize I was only doing 5 pull ups on the last set when I realized it felt really easy.

 

[Pantlegz]

Bench Press:
10x45
10x135
10x185
10x225

Squats:
10x45
10x135
5x225
8x315
6x365
5x3x435

SLDL:
10x45
3x10x135
3x5x225

Pull ups:
8
5x5

Crunches:
4x25

Not a good workout at all, 435 felt heavy as fuck - 5x425 is normally a very easy warm-up. I did triple the volume but it shouldn't have been that rough. I did a 20 min fasted jog about an hour after I woke up, waited an hour to eat then waited an hour or so after eating to go lift. I don't think the jog was what killed it but I don't know that it helped anything. I'm still feeling the funk over a day later. Hopefully after jits tonight or a good nights sleep I'll be back to normal.

 

[Pantlegz]

Deadlifts:
10x135
5x225
8x315
6x365
5x435
5x455
2x475
1x495
1x505
1x515
1x525
1x535
1x545

Front Squats:
5x135
5x155
5x165
5x185
5x225

Press:
5x135
5x155
5x165
5x185

Pull ups:
5x5

Crunches:
3x20

I was a bit pressed for time, getting off work late and going to spar so I didn't get quite as many DL's in as I would have liked. Volume wise anyway, weight was solid but paused/deficit's are good for volume. I thought about attempting 565, put it on the bar and setup but just didn't really try for the pull, not sure why but I didn't.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405

Squats:
10x135
5x225
10x315
8x365
6x405
5x455

Pull ups:
5x6

Crunches:
4x25

light day of lower body, just to get some movement in before sparring. This was probably the last day I had to lift heavy prior to Pan Am's and I decided against it. I'll keep the next couple weeks at or below 405 for lower body, below 300 on bench and up the volume a bit. I may toss one last heavy day in next weekend so I'm not going 3-4 weeks without a heavy day but I also may not, just depends on how the body feels.

My weight has been steadily dropping, woke up at 247.5 today which means ~215 for Pan's probably isn't going to happen, @10lbs a week. Unless I decided to cut water which is unlikely, I'd much rather compete comfortably. For Worlds in June my weight should be right on target and I'll be shredded.

 

[Pantlegz]

Sunday I went in and squatted and such, from what I remember it went something like:

Squats:
10x45
10x135
5x225
8x315
5x405
8x3x350

SLDL:
3x10x135

Pull ups:
2x7
6
2x5

Crunches:
3x30

I'm sure there was another exercise in there but I obviously wasn't pushing much, just getting under some weight.

 

[Pantlegz]

Bench Press:
10x135
8x185
6x245
5x275
2x2x315
2x1x335
1x345
8x3x225

Incline Press:
10x135
3x225
3x245
3x225

Squats:
10x45
10x135
5x225
3x8x315

Pull ups:
2x7
2x6
2x5

First chest day in a while, judo started up again and that's been a priority over working my chest. Getting over 300 was heavy but clearly not impossible, squats were great for mobility and getting my hip straightened out, it's not perfect but I feel like they helped. Pullups also felt very smooth, had I not partially superset them with incline and squats I probably could have pushed a couple more out but again, not super concerned with breaking records, just moving.

 

[Pantlegz]

Deadlifts:
10x135
5x225
5x315
5x405
3x1x455
1x495
1x405
3x1x315
5x225

Squats:
10x45
10x135
10x0
10x225
10x0
3x8x315

Pull ups:
3x8
7

For some reason this took longer than normal, I didn't feel like I was resting much at all between sets. I may have gotten to the gym a bit later than normal too, which could have thrown my timing off. Nothing heavy/crazy yet again. Played around with some single deadlifts, I think I found a slight correction that may reduce tension on my lower back. I'll keep playing around with it over the next couple months and see if it helps. Weight this morning was 241.5 which is quite a bit lower than 245 a couple days back and 247 last week. I'll keep an eye on it to see if it was a fluke or if I've actually dropped 5 lbs in the last week, 3.5 of that coming in the last couple days.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x225
8x315
6x365
5x425
3x455
4x405
3x8x315

SLDL:
3x10x135

Pullups:
7
2x8
2x5

Crunches:
4x25

Squats felt solid, went a bit heavier than I thought I would. I don't really have a reason for it other than I just felt like it so I did. Pullups continue to move along nicely, I couldn't remember if the first set was 7 or 8 so I logged it as 7.

I started doing a bit more cardio lately and I think I've got to admit the flaw in my thinking that it wasn't necessary for me. It still may not be necessary but damn does it help with weight loss, both covering slip ups in my diet and helping shed lbs quicker without dropping my food intake which allows me to recover normally(better than ever). Oddly enough it between the added cardio (.8 or 1.6 miles) 2-3(or 4) times a week and dropping the weight I have already sent my endurance is through the roof. I've never really had an issue with it in the past but last Saturday I traveled and did some training over the weekend and sparred for about 3 hours without a real break. The occasional breather between opponents or to talk about what just happened but I'd say I went for a spent 2.75 of those 3 hours I was there actually sparring. Similarly, Friday the class was small so I just sparred with one of our brown belts for a good hour+ and left feeling like I didn't get enough of a workout. Hopefully this trend continues all the way down to ~215. All in all things are looking good for Pan's.

 

[Pantlegz]

Squats:
10x0
10x45
10x135
5x5x225

SLDL:
3x10x135

Pullups:
2x8
2x6
2x5

Face pulls:
3x10x100

Pull throughs:
3x10x150

First time lifting in a week and the last time I'll lift for at least a week. Again nothing mind blowing about the workout simply getting some movement in and breaking a bit of a sweat. I've got light sparring tonight and probably even lighter sparring Wednesday night. Then I fly out Thursday afternoon and it looks like I'm scheduled to compete Friday.

 

[Pantlegz]

Deadlifts:
10x135
10x225
5x5x315

Squats:
10x45
10x135
5x225
5x5x315
1x405
1x455

Press:
3x5x135

Pullups:
5x5

My first real workout in a while. I got a little bit in Tuesday but nothing much and I don't remember it to log. I ended up taking 3rd at Pan's, which isn't what I wanted but it's better than not placing. I was also easily the smallest guy in the bracket at 240.