Kevin's Log - Page 40

Kevin Shaughnessy · 09-23-2011, 12:05 PM

Friday September 23rd

Press
45x10
75x5
95x5
115x3
145x5

Like dew beneath your feet on a summer morning, like a cold drink of water after a long thirst, sweeter than the desert breeze, this PR comes and washes the taste of yesterday out of my mouth.

Yesterday was the first time in a long time since I accidentally under ate. I over estimated my ability to eat 5 and a half pounds of food in one sitting.

I went over the logistics of 300g protein per day, and its too cost prohibitive. I'm going to stick with 200g pro/day, <200g carbs, and however much fat I need to get to 3500 calories.

Kevin Shaughnessy · 09-25-2011, 12:54 PM

Sunday September 25th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
215x5

Warm ups felt light and easy, first 3 reps of 215 went up easy, 4th was harder and 5th was slow. 4 more weeks to 225...

http://cdn1.knowyourmeme.com/i/000/1...jpg?1303752607

Lying Tricep Extension
95x7

Oooo so close...

BB Row
135x5
175x3
205x3
235x3x5

Still easy. Used alot more arm than usual on the first set.

DB Curl
51.5'sx3x8 R
51.5'sx2x6, 1x8

Felt easy, and I was feeling pretty strong, until I tried to curl the dumbbell without any swing at all, and couldn't get it half way. I'm only using a little hips too. No shoulder or elbow pain today though.

Hammer Grip Chins
5

Might have had one more. Eh. I can live with that. Don't really like chins anymore honestly.

Kevin Shaughnessy · 09-26-2011, 02:47 PM

Monday September 26th

Front Squat
45x10
95x5
135x5
185x3
205x1
242.5x3x3

Last set was a grinder :/.

RDL
135x5
185x5
225x5
275x5
320x5
360x9

Definitely had another, but the CV aspect hit me hard so I took longer rests between reps and my grip failed. More knee bend today too, came closer to a DL than rdl. Its probably better like that though. My concern is CNS stress and lower back pain, and if both those issues are fine doing reg. TnG, then great. More weight and more carryover.

Kevin Shaughnessy · 09-28-2011, 01:19 PM

Wednesday September 28th

Bench Press - TnG
45x10
95x5
115x5
135x5
170x3
197.5x5x5

Medium-hard.

Lying Triceps Extension
0x0x0

Taking the week off from these.

BB Row
240x3x5

I think I took a bigger jump today. Forgot what I did last workout.

DB Curl
52.5x3x8 R
52.5x2x6 1x8 L

Focused on more bicep tension, but had to cheat about 50 percent of the time if I wanted to make the reps. More pump and fatigue this time naturally.

Weighed 248 today, clothed/fed/watered. Could be worse. Haven't gained any in the last couple of weeks at least.

Kevin Shaughnessy · 09-29-2011, 09:32 AM

Thursday September 29th

Squats
45x5
95x5
135x5
185x5
225x3
255x5
300x5
340x10

Didn't sleep well last night, was close to moving this workout to tomorrow but ended up feeling fresh enough to do it. I moved the training max to 400 so I would be doing no more than 10 reps. Hate high reps. So this is only 35 pounds less than my old 5RM. Hopefully I hit at least 6 when I do 380 in a couple weeks.

Wide Stance Box Squat
270x0
205x10

Got plastered by 270, and 205x10 was pretty hard. wtf man.

Kevin Shaughnessy · 09-30-2011, 12:31 PM

Friday September 30th

Press
45x10
75x5
95x5
115x3
147.5x2

I knew I wasn't going to get all the reps but I didn't expect to get only 2. Hopefully this doesn't mean its going to take three weeks for me to move up 2.5#.

Did some measurements and was happy to find that my shoulder width is 20.75, instead of the 18 I thought it was. Arms are up to 15.4 inches cold flexed. I'll probably lose an inch if I cut so that bodes better than when they were sub 15. Oh lawd. Imagine cutting to 13 inch arms..........

Kevin Shaughnessy · 10-02-2011, 02:55 PM

Sunday October 2nd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
217.5x5

About as hard as last week, maybe even a bit easier.

Lying Tricep Extensions
45x3x20

Felt really light, but I still had to work for the last couple reps of the last 2 sets. Sub 1:30 rests.

BB Row
135x5
175x5
205x3
242.5x3x5

First set I tried not to use alot of hips, but ended up unhappy with the ROM. So for the second set I used more hips and aimed for higher up on my chest. Hips look a little overdone on that set. Third set I just tried to maintain as much arm tension as possible and bring in the hips as needed and I believe I got a happy medium.

http://www.youtube.com/watch?v=3sEIEVmjdk4 - Set 1

http://www.youtube.com/watch?v=ycfODuygpy8 - Set 2

Curling Dem Fiddy Fo's
3x8 R
2x6 1x8 L

Got a vid up. Swinging doesn't look that bad, but gives significant assistance ( ¯\(°_o)/¯ ). Collars flew off on the last set with my left arm so I had to do it twice.

http://www.youtube.com/watch?v=-CUZHG7t8BU

Kevin Shaughnessy · 10-03-2011, 04:31 PM

Monday October 3st

Front Squats
45x10
95x5
135x5
185x3
205x2
245x3x3

Serious grinders, seems like my lp is stalling out after the program change. Ah well. I made pretty decent strides doing 3x3 on TM. Hopefully I can squeeze out 10 more pounds.

Deadlift - Touch and Go
135x5
185x5
225x3
300x3
340x3
380x10

WOW. Killed it! Very happy. Cardio wasn't much of a factor today so I was just banging them out. I have the damndest sticking point: Last 3 inches of lockout.

Kevin Shaughnessy · 10-06-2011, 12:12 AM

Thursday October 6th 400TH POST WOOOOOOO

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
200x5x5

Closer to 4 minutes rest between set now.

Lying Tricep Extensions
47.5x3x20

Arms are up to 15 1/2 inches cold flexed, and pumped up (just a tricep pump) they're 16 1/4. It would be too fucking cool if I can work up to 17 inch arms pumped before I start cutting. Even if I have fatceps I would still like to experience 17 inch arms momentarily.

BB Row
135x5
175x5
205x3
245x3x5

Heavy, really heavy. And put alot of strain on my lower back. I'm going to drop the weight to 205 and do some higher reps for awhile.

Dumbbell Cheat Curl
55x3x8 R
55x2x6 1x8

Slowed down the negative, was intense. Lots of tension.

Kevin Shaughnessy · 10-07-2011, 03:07 AM

Friday October 7th

Squats
45x5
95x5
135x5
185x5
225x3
280x3
320x3
360x8

So it seems like it will be the same as last time I was on 5/3/1; lose 1 rep for every 10 pounds. 380x6 should be in the bag. Then its only 6 weeks to hopefully 400x6. Then 410x6 :O.

http://www.youtube.com/watch?v=3tEClngbWRI

Wide Stance Box Squats
215x10

Felt pretty light and easy-ish, hopefully I can take 10 pound jumps back to where I was.