Servo's log

Discussion in 'Training Logs' started by Servo, Nov 8, 2016.

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  1. Servo

    Servo Accomplished Member

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    12/12/16

    Squat 335 lbs: 5; 5; 4. I like dat progress. I'll be doing 340 Friday.
    Bench: 135 x 12; 185 x 5; 225 x 1. Chest was feeling a little too sore so I'll hit bench Friday instead of press.
    Chinups: 9; 7; 6
    Front ab machine set at 100 lbs: 15; 15; 14

    12/14/16

    Front/side raises, 25 lb dumbbells: 20 reps forward and lateral for one set. Next set only got all forward reps. Then dicked around with 30s a bit.
    Deadlift: 135 x5; 225 x 1; 315 x 1; 365 x 1. Attempted 395 for 1 but didn't get. Grip strength is bitch.
    Straight bar curls w/45 second rest between sets: 45 x 20; 45 x 20; 45 x 20; 45 x 20; 45 x 20
    5 min HIIT on row machine; 5 min cooldown walk

    Traps are starting to blow up.

    [​IMG]
     
    Last edited: Dec 14, 2016
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  2. Servo

    Servo Accomplished Member

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    12/16/16

    Bench 255 lbs: 5; 5; 4
    Squat: 340 lbs: 2

    Forgot to do yoga last night, so I took it easy on squat. I think bench might have taken everything out of me too. I was plateau'd there for awhile.
     
  3. Servo

    Servo Accomplished Member

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    I've been thinking of ways to improve my grip strength. It's always been bitch mode but lately has been hurting my deadlift while I've been making progress on my other lifts. I will be incorporating wrist rolls with a regular 45 lb straight bar as an exercise.

    If anyone wants to chime in about grip strengthening stuff I'm all ears.
     
  4. Servo

    Servo Accomplished Member

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    12/19/16

    Squats 340 lbs: 5; 3; 3
     
  5. Servo

    Servo Accomplished Member

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    To help myself be mindful of my diet so that I can stay committed to losing weight, I am going to post my weight every single time I update.

    227 lb fatass right here.
     
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  6. Servo

    Servo Accomplished Member

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    12/21/16

    Press 145 lbs: 5; 5; 4
    Pullups: 7; 7; 6
    Wrist rolls inside and outside grip, 45 lbs: 15; 15; 15
    Side-ab machine set at 110 lbs: 1 x 15

    228 lbs today. Since I made solid gains on my reps I'll think of it as having shed one pound of fat and gained two pounds of muscle since my last workout.
     
  7. Servo

    Servo Accomplished Member

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    12/23/16

    Deadlift: worked up to and attempted 1 x 395 - didn't work, my grip is still too bitchmode.
    Light Squat: Worked up to 1 x 315
    Dicked around with other stuff.

    229 lbs

    12/26/16

    Squat: 340 lbs: 5; 5; 4
    Front ab machine set at 110 lbs: 6; 5; 5;
    Dicked around on ab wheel
    Straight bar curls, 50 lbs, 45 second rest between sets: 20; 20; 11; 6; 8
    Wrist rolls, 50 lbs for 3 x 15 - palms facing inward then outward
    5 min HIIT on row machine; 5 min cooldown walk

    234 lbs guys, not kidding when I said I was GETTING FAT. After my metabolism gets fast again after the drinking I should be able to make faster progress.
     
    Last edited: Dec 30, 2016
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  8. Servo

    Servo Accomplished Member

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    12/28/16

    Bench: 260 lbs: 5; 5; 4 - Aw yiss! FAT POWER, 3 PLATE BENCH HERE I COME
    Chinups: 9; 7; 6
    Wrist rolls: 55 lbs for 3 x 15, inside grip and outside
    Dicked around with straigh-bar curls and skull krushers
    Side-ab machine set to 110 lbs: 15; 15 each side
    5 minutes HIIT on row machine, 5 minutes cooldown walk
     
  9. sam_acw

    sam_acw Accomplished Member

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    Did you really gain 105lbs over Christmas or is that a typo?
     
  10. Jiggly Puff

    Jiggly Puff Active Member

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    It's a tumor!
     
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  11. Servo

    Servo Accomplished Member

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    LOL that was a typo. Meant to say 234 lbs!

    12/30/16

    Front/lateral raises w/25 lbs: 1 x 20; second set I only got 10 reps on laterals.
    Deadlift: 1 x 395 - the wrist rolls have been paying off with my grip!
    Wrist rolls: 60 lbs for 3 x 15, palms inside and out
    dicked around with abs and straight bar curls
    5 min HIIT row machine; 5 min cooldown walk

    231 lbs today
     
  12. Servo

    Servo Accomplished Member

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    01/02/17

    Good day. Felt like I could jump 10 lbs on my squat and I was right!

    Squat: 350 lbs: 5; 5; 4
    Took a poop
    Front Ab Machine set to 110 lbs: 15; 8
    Dicked around with straight bar curls

    231 lbs today
     
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  13. Dolph

    Dolph Accomplished Member

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    Could be good cardio depending on your diet.
     
  14. Servo

    Servo Accomplished Member

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    01/04/17

    Sort of a shitty day.

    Press: Attempted 150 lbs for 3x5 but was only able to get some shitty singles. WTF.
    Side-ab machine set to 115 lbs: 15; 15; 15 each side
    Wrist rolls w/65 lbs: 3 x 15 inside and outside grip
    5 min HIIT row machine; 5 min cooldown

    I've only been doing one heavy chest thing per week (switching off between bench and standing press) because my chest really just does need a whole week to heal after heavy sets of five. Didn't feel sore today though, I felt recovered, so I don't know why my performance on press was so shitty.

    232 lbs
     
  15. Servo

    Servo Accomplished Member

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    01/06/17

    Good day. Finally back up to 405 lb deadlift!

    Deadlift: 405 lbs
    Pullups: 8; 6; 6
    Random abs and biceps exercises
    5 min HIIT row machine - no cooldown walk because of the New Year's resolution crowd.

    Went back down to 315 to do some singles on DL. Really focusing on form, I get my ass down in the hole and try to activate my ass muscles.
     
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  16. Servo

    Servo Accomplished Member

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    Things came up for work so I was working out less this week.

    01/13/17

    Bench 265 lbs: 5; 3; 1
    Squat 355 lbs: 3; 2; 1

    232 lbs today
     
  17. Servo

    Servo Accomplished Member

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    01/16/17

    Press 150 lbs: 5; 3; 2
    DL: worked up to a single of 405 (which went up really easily); attempted 425 to no avail

    I cannot emphasize how much wrist rolls have helped with DL. If you have bitch, grip, start doing them.

    235 today
     

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