[Gallows]

Originally Posted by Think Green

Man, heavy deads followed by heavy squats? I bet you're feeling sore ;P

Yeah, I called it my Caveman workout because it had me walking slouched over dragging my knuckles, and I lost about 50 IQ points as the blood left my brain to fuel my muscles. lol

[Gallows]

Squats, Squats, Squats!


Time: ~45 mins

Squats [+5lbs improvement]

350 x 6
350 x 6
350 x 6
210 x 10
210 x 10
210 x 10
210 x 10
210 x 15

Deadlifts [+5lbs improvement]

305 x 5
305 x 5

Ab Wheel

5x10

[Gallows]

I decided I'd try out a PWO drink, in this case Muscle Pharm's Assault.

I went with a half scoop, since I've never had a PWO drink or substance before and wanted to know how it would affect me. I also heard many of them are a little hard on the stomach so I wanted to make sure I wouldn't encounter anything bad. I took it about 15 mins before working out due to time constraints, so it didn't take hold until about half way in.

It had me attacking this workout, but I didn't feel any boost in my performance until I started my dips, and then it was absolutely nuts, my arms felt huge and pumped.

After this workout I started feeling like a mild discomfort in my stomach(like a slight feeling of wanting to vomit, but that could've also been because of the effort put forth).

Time: 40mins

Benches [+10lbs improvement]

225lbs x 6
220 x5
205 x5
185 x5
155 x5

Rows [+5lbs improvement]

135 x6
155 x6
175 x6
175 x6
135 x8

Dips: [+20lbs improvement!!!]

BW+45 x6
BW+45 x6
BW+55 x6
BW+35 x6
BW+25 x6

Pull ups:

2x6 <-- at this point my arms felt so pumped I could hardly move them, it felt awesome that my arms were going to explode but it made it difficult to get any range of motion. Might start pull ups earlier next time.

[Gallows]

Started off feeling sluggish and weak.

Just for info's sake I'll add in what I'm taking.

Pre-workout drinks:
1. MP Assault pre-workout drink (1/3 scoop) mixed with water
2. Optimum Nutritions Serious Mass. 1 scoop, heaping tlbs peanut butter, 1 banana, 0.25L Whole milk.

Post Workout:
1. GNC's Mass Gainer IV: 3 scoops, 0.35L whole milk, chocolate syrup.
2. 4x BCAA pills, 2x Fish oils

Deadlifts:[+10lbs improvement]

225x5
315x5

Deadlift work:

150x10
150x10
150x10
150x10
150x10


Squats:[+40lbs improvement]

295x6
375x6
390x6
390x6
390x6 <-just about had an accident as my muscles all started to fail at once rapidly, wasn't able to get deep into the final squat.

Ab Wheel:
2x10


At this point I won't be able to gain any more weight improvement on squats until I buy more plates... I had everything I own on that bar. So I'll work on improving reps and hypertrophy until I find time to make my way to the store for more plates. Also, there is no way in hell I would've been able to make a drastic jump like that without a pre-workout drink to jack me up.

[Gallows]

Pull ups - Weighted:

BW x 6
BW+10lbs x6
BW+20lbs x6


Overhead Press:

140 x6
140 x5
120 x5


DB Military Press: 2x40's

80 x12
80 x10
80 x10


Lateral DB Raises:

25's x6
25's x6
25's x6
25's x6


Arm Curls:

90 x6
90 x6
90 x6


Rows:

80 x10
90 x10
110 x10

[Gallows]

Was supposed to be Squats day, but I've been feeling ill all day like I'm fighting something, but still wanted to work out, so I went to the local rec center and hit the weights for a bit of a change up and to motivate myself.


Lat Pull downs machine:
My nearly non-existent lats needed some isolation work. After this they were feeling pretty good. Didn't think I'd continue with full ROM if I went any higher in weight.

160 x10
180 x8
200 x6
220 x5
240 x5


Incline Press:

200 x10
220 x8
230 x4
210 x6


Rows:
These were so stupidly easy that I felt like I could keep adding indefinitely but I got bored.

115 x12
135 x10
155 x8
185 x6
225 x6
300 x6


Kneeling Ham Curl

32: x10 Left x10 Right
36: x8 Left, x8 Right
42: x6 Left, x6 Right


Delts Machine:

50 x10
60 x8
70 x6
80 x6

[Gallows]

Finally hit 400! I certainly felt it in my knees though. lol.

I think I'm going to stop adding weight to my squats for the time being and work on getting deeper into them or going for more reps.
My knees are really starting to feel the strain when I hit that point where my legs are parallel and lifting heavy weight... I should also mention all my workouts are raw, so I suppose I could add knee wraps if it starts to become an issue.


Ab Wheel:

3x10


Deadlifts [+10lbs improvement]

235 x5 - Hook grip
325 x3 - Staggered, under over
325 x3 - Staggered, over under

Tried a staggered grip tonight, and while it was easier on the hand fatigue, I felt the weight was unbalanced when lifting it and switched halfway through for balance. Going back to hook grip.


Squats:[+10lbs improvement]

400 x6
400 x6
400 x6
400 x6
400 x6


ATG Squat Work

220 x10
220 x10
220 x10

[Gallows]

Just about finished my 6 weeks of barbell work, jacking lifts and boosting strength.

Tomorrow is squats and dead lift work, and then, on Sunday I go back to my intense kettlebell and bodyweight work for a week or two, before going back to hitting the barbells and boosting power(will also have a slightly different routine).


Weight change after a 5-6k calorie daily intake and heavy lifting.

6 Weeks ago: 191
Today: 195
Difference: +4 lbs total.

I think that's a respectable total of weight gained all over, and my waist has stayed static so I can only assume that's muscle weight.

Okay before I get much more talky... onto my workout.

Time: 48 mins

Overhead Press: [+5lbs improvement]

145 x6
145 x5 <-- couldn't lock out 6th
125 x6


BTN Press:

80 x15
80 x10
80 x10
80 x10
80 x10


Pull ups:[+5lbs improvement]

BW+25 x6
BW+25 x6
BW+10 x5
BW x4 <--arms weren't cooperating


Bent over BB Rows: [+10lbs improvement]

125 x10
135 x10
185 x6


Arm Curls: [+5lbs improvement]

95 x6
95 x6
95 x6

[Gallows]

Energy levels felt like crap today, but gave it a go anyways.

Time: 20ish mins

Squats: [+5lbs improvement]

ATG Air squats x6
ATG 225 x6
405 x1 <-- parallel for first rep and felt great, went for a deep squat and got stuck at the bottom. Thank gawd for safety bars.

405 x6 with pauses at bottom of each rep
405 x6 with pauses
405 x6 with pauses

The squats with pauses at the bottom of each rep burned my legs out hard but felt good. They were like rubber after that and it emptied my already small gas tank.


Deadlifts:

275 x5
225 x10


Wrapped up the exercises early, and was completely out of steam.

Next week, new exercises to switch things up and give my system relief from the heavy lifting.

[Think Green]

How much do you weigh? Those are some insane squatting #'s!