05-17-14 01:45 AM - Post#802800    

Hi all!
New to the forums.
Lurked for a while but only recently registered.

I wanted to start a log here.
Right now, my goals are to gain some mass and improve my conditioning.

I've spent the last couple of years figuring out what works for me and what doesn't.
There was a period of time I was Olympic squatting 2x BW, strict pressing BW almost daily and could hit almost 20 pullups any day of the week.
Fast forward a couple of years: I'm more muscular, less achy but significantly weaker.
In all honesty, the last part isn't really a big deal to me, at the moment.

I don't do the "Big 3" anymore for a number of reasons that I'll probably get into in future posts but for now, today's lifting session:

Bulgarian Split-Squat:
BW x 10
+
Single-Leg Calf Raise:
BW x 10

Front Squat:
75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5

45° Back Raise:
BW+20 x 50

Been focusing on a DB complex I really like and front squats, mostly.
Over the last few weeks I've found I can recover very quickly from both, so will be bumping things from an upper/lower/total body thing to a total body 3x a week (or every other day, depending on how I feel.)
It should be doable.

Edited by Fossil on 05-17-14 01:49 AM. Reason for edit: No reason given.

Re: Fossil's Log
07-30-14 08:42 PM - Post#807919    

7-30-2014

Single-Leg Calf Raise:
BW x 10

BW Squat:
BW x 10

Front Squat:
95 x 5
125 x 3
155 x 2
175 x 5
175 x 5
175 x 5

Aiming for 15 total reps. Will up the weight 10 pounds next week.

45° Back Raise:
40 x 15
80 x 12
80 x 10
80 x 8

30 total reps. Upping these, too.

Band Hamstring Curl:
Med. x 50

This band stuff is just to flush blood through the area. No progression scheme here.

Changing things up a little bit. I've always been a "ramping up" kind of guy.
That's just how I always did it. Felt normal. Knew I gave effort every session.

Problem was, strength gains are agonizingly slow when doing that.
I have a smaller frame which may or may not have anything to do with may inability to gain strength pushing for rep maxes every session.
I have a dislike for variety, which probably doesn't help, so for the next several months I'm going to stick with a "rep goal."

I've used this system before for more endurance-style training (Bryce Lane's 50-in-20, for those that care) and I was able to progress for a while. I never did use the principles for lower reps/volume, though.

We'll see how it goes.
Today felt good. Everything was spot on.

One thing I have trouble with, and will continue to improve is my ability to brace. I have a feeling that improving my midsection strength will help all my lifts.

07-30-14 08:49 PM - Post#807920    

Hi, Fossil! Welcome to the forum!

I have used the 50/20 thing before. I like that type of rep goal training.
Good luck with your goals. :)

Why do we fall down? So we can learn how to pick ourselves up.

07-30-14 09:43 PM - Post#807924    

Thanks pete-r!

08-01-14 11:19 PM - Post#808071    

DB OHP
Ended up doing 30 for some and 35 for some.
This was a wash because I tried doing them seated but they felt terrible and I wasn't any stronger in that position.

Aiming for 40 reps over 3 sets on squat and press.

Squat:
75 x 10
115 x 5
135 x 15
135 x 12
135 x 10

Aiming for 40 in 2 sets.

Chest Supported DB Row:
20 x 10
35 x 20
35 x 20

45° Back Raise:
35 x 10
65 x 15
65 x 15

Band Hammer Curl:
Med. x 50

Band Tricep Pushdown:
Med. x 50

8-3-2014
08-03-14 10:07 PM - Post#808197    

Band Chest Flye:
Easy x 10

Scapular Wall Slide:
BW x 10

DB OHP:
20 x 5
30 x 3
35 x 2
40 x 5
40 x 5
40 x 5

15° Chest Supported Rows:
30 x 10
45 x 12
45 x 10
45 x 10

I've never done these on an incline but I really like them. They feel a lot better with it. Much easier to get right. Will continue to do them this way.

Hammer Curls:
15 x 10
25 x 10
25 x 10
25 x 10

Moving all of these up next week.

Band OH Tricep Extension:
Med. x 50


Edited by Fossil on 08-03-14 10:32 PM. Reason for edit: No reason given.

Fossil's Log
06-15-16 01:24 AM - Post#837748    

Annnnnd, I'm back.
In the interim I graduated with my Master's, worked at the University I graduated from for a year and was offered a job in LA where I've been ever since. I've moved companies and am steadily moving up in my career. I went from small-scale organizational marketing videos to cutting trailers for major studio films - I'm grateful for the opportunities I've had. I think I do a decent job of maintaining a fitness regime, as well.

Tonight I wanted to do some "self limiting" stuff because I recently moved back to a 3-4x a week full-body template.
Still minimalist, but this session will probably be something that I contninue simply because I'm not a fan of "medium" anything - I have to either push intensity or volume and for now it's intensity. The exercises I picked can't really be cheated - I mean, of course they can be, but you can't really bounce out of the bottom of a lunge nor would you want to rebound an Arnold press.
My goal is 3 hard sets of the main lift, 2 of the accessory stuff. Hard is relative and the rep range doesn't matter.

So, tonight's session looked like this:

A.1
DB Arnold Press:
10 x 15
15 x 15
20 x 15
25 x 15

A.2
Alternating Stationary Lunge:
BW x 15 L/R
Bar x 15 L/R
55 x 15 L/R
65 x 15 L/R

Thick DB Prone Row - Pronated Grip:
25 x 15
35 x 15
40 x 12

Only reason I used the thick DBs is because my Olympic-sized DB handles are too long to use a fully pronated grip for rows (and too long for the Arnold presses...)

Seated DB Curl:
10 x 20
15 x 15
20 x 10


My sessions got a little staggered because of a social engagement on Sunday, so I did rows, hamstring and arm stuff yesterday so tonight I skipped hams and tris because... well, just because, lol.





Edited by Fossil on 06-15-16 01:25 AM. Reason for edit: No reason given.

06-15-16 08:42 AM - Post#837761    

Congratulations x 2!

And welcome back.

Re: Fossil's Log
06-17-16 03:05 AM - Post#837846    

Thank you Laree!

Tonight's session:

Seated DB OHP:
20 x 10
25 x 8
35 x 12
40 x 5
30 x 11

Was extremely tired going into this. I've been tired all day.

Front Squat:
105 x 5
125 x 5
150 x 3
160 x 3
170 x 3

A.1
30° Prone DB Row:
30 x 15
50 x 20
55 x 14

A.2
Seated Band Leg Curl:
Light x 15
Med. x 20
Heavy x 15

B.1
30° Incline DB Curl:
10 x 15
15 x 15
20 x 8

B.2
30° Tricep Extension:
10 x 15
15 x 12
20 x 8

06-21-16 02:33 AM - Post#838004    

Scapular Wall Slides x 20

DB OHP:
20 x 20
30 x 20

Neutral-Grip DB OHP:
30 x 15

Seated DB OHP:
30 x 15

BW Squat x 20

Front Squat:
105 x 8
125 x 6
155 x 6

Pause Front Squat:
155 x 3

Back Squat:
155 x 8

Prone DB Row:
30 x 20
45 x 12

30° Prone Row:
45 x 15

06-23-16 03:53 AM - Post#838088    

Did the usual stuff tonight sans the arm work but forgot to hit post, got logged out and forgot what I did.
Nothing amazing, though.

Will attempt to do arms tomorrow but seeing as how I have a social engagement right after work there's a chance it won't happen at all.

06-25-16 12:20 AM - Post#838162    

DB OHP:
20 X 20
30 X 12
35 X 10
25 x 15

Front Squat:
95 x 5
115 x 5
135 x 5
150 x 5
165 x 5
140 x 5

Prone DB Row:
30 x 15
45 x 12
55 x 10

A.1
30° Incline DB Curl:
10 x 20
15 x 15
20 x 10

A.2
30° Incline Tricep Extension:
10 x 20
15 x 15
20 x 10

Seated Band Hamstring Curl:
Light x 20
Med. x 15
Hard x 10

06-28-16 01:31 AM - Post#838277    

A.1
Hammer Curl + Neutral-Grip OHP + DB BOR:
20 x 10
22 x 10
25 x 10
27 x 10

A.2
[Shoeless] Back Squat:
105 x 10
125 x 10
135 x 10
145 x 10

Nothing too hard. Went pretty wild this weekend so this was to (sort of) make up for that. Lifting at a commercial facility with a friend of mine tomorrow. Got a free pass. It's been over a year since I've set foot in a "normal" gym - should be interesting.

07-06-16 01:43 AM - Post#838527    

Scapular Wall Slide x 20

BW Squat x 20

Did a bunch of stuff at the commercial gym with a friend of mine last week.

Seated DB OHP:
20 x 10
30 x 10
35 x 10
40 x 8

Front Squat:
95 x 5
115 x 5
135 x 5
155 x 5
170 x 5

Prone DB Row:
30 x 10
40 x 10
50 x 10
55 x 10

DB Curl:
15 x 20
20 x 15

Band Tricep Pushdown:
Light x 20
Med x 20

Seated Band Leg Curl:
Light x 20
Med x 20

Fossil's Log
07-08-16 02:14 AM - Post#838611    

DB OHP:
20 x 15
25 x 12
30 x 10
35 x 8

Back Squat:
95 x 15
115 x 12
135 x 10
150 x 8

30° Incline Prone Row:
35 x 20
45 x 20

Band Hammer Curl:
Light x 20
Med. x 20
+
Band Kickback:
Light x 20
Med. x 20

Band Lying Leg Curl:
Light x 20
Med. x 20


Edited by Fossil on 07-08-16 02:17 AM. Reason for edit: No reason given.

Fossil's Log
07-12-16 02:26 AM - Post#838756    

DB OHP:
20 x 10
25 x 10
32 x 10
37 x 10

Front Squat:
75 x 10
95 x 10
115 x 10
125 x 10

Prone DB Row:
30 x 10
40 x 10
50 x 10

Lying Tricep Extension:
15 x 20
20 x 9

DB Hammer Curl:
20 x 15
25 x 12

Lying Band Leg Curl:
Light x 20
Med. x 15



One thing I might start doing again is putting front squats between all these lifts. I used to do it and it cut down on wasted time.


Edited by Fossil on 07-12-16 02:26 AM. Reason for edit: No reason given.

07-12-16 07:51 AM - Post#838763    

Nice work. When you do prone rows, do you let the DBs touch the floor or is the bench elevated enough to allow you full extension with them suspended?

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

07-14-16 12:59 AM - Post#838843    

Thanks AAnnunz,

I elevate my bench on two milk crates which lets me achieve full extension at the bottom. If I completely relax my upper back, they'll touch the ground but other than that they don't hit the ground.

Fossil's Log
07-14-16 02:47 AM - Post#838847    

Neutral Grip OHP:
20 x 10
30 x 5

Front Squat:
95 x 5

Neutral Grip OHP:
35 x 8 + 5 + 2

Front Squat:
115 x 5

30° Incline Prone Row:
35 x 12
50 x 15

Front Squat:
145 x 5 (somewhere along the line I did 135 but I don't remember where...)
155 x 5

So, I somehow managed to mess this all up, lol.
But I basically did it like I used to.

A.1
30° Incline Curl:
10 x 12
15 x 15

A.2
30° Incline Tricep Extension:
10 x 12
15 x

Seated Band Leg Curl:
Med. x 12
Heavy x 15

Edited by Fossil on 07-14-16 02:48 AM. Reason for edit: No reason given.

07-18-16 02:55 AM - Post#839007    

Front Squat:
105 x 3

DB OHP:
15 x 10
25 x 10
35 x 8 + 8*

Front Squat:
125 x 3

DB Prone Row:
30 x 20
40 x 16 + 4*

Front Squat:
145 x 3

DB Curl:
10 x 20
20 x 15 + 5*

Front Squat:
165 x 3

Band Tricep Pushdown:
Light x 20
Med. x 20

Front Squat:
175 x 3

Seated Band Leg Curl:
Light x 20
Med. x 20

07-20-16 03:36 AM - Post#839108    

DB OHP:
20 x 20
25 x 15
35 x 8

Squat:
95 x 20
115 x 15
135 x 10

Prone DB Row:
25 x 20
35 x 15
45 x 10

07-22-16 02:06 AM - Post#839193    

DB OHP:
20 x 10
25 x 10
35 x 10

Front Squat:
95 x 5

30° Incline Prone Row:
35 x 20
50 x 15

Front Squat:
115 x 5

30° Incline DB Curl:
10 x 20
15 x 20

Front Squat:
125 x 5

Lying Tricep Extension:
10 x 20
15 x 20

Front Squat:
145 x 5

Lying Band Leg Curl:
Light x 20
Med. x 20

Front Squat:
165 x 5

07-24-16 11:49 PM - Post#839279    

Neutral-Grip OHP:
20 x 10
30 x 8
40 x 6
25 x 20

Squat:
95 x 10
135 x 8
165 x 6
105 x 20

Prone DB Row:
35 x 12
55 x 10
40 x 20

Fossil's Log
07-29-16 02:29 AM - Post#839386    

Front Squat:
105 x 3

Seated DB OHP:
20 x 10
30 x 10
40 x 6

Front Squat:
125 x 3

30° Incline Prone Row:
35 x 10
45 x 10
55 x 10

Front Squat:
145 x 3

Band Tricep Extension:
Light x 20
Med. x 20

Front Squat:
155 x 3

Seated Hammer Curl:
15 x 20
20 x 20

Front Squat:
165 x 3

Seated Band Leg Curl:
Light x 20
Med. x 20


Edited by Fossil on 07-29-16 02:29 AM. Reason for edit: No reason given.

07-31-16 02:10 AM - Post#839455    

DB OHP:
20 x 10
30 x 8
40 x 19 reps in 5 minutes

Front Squat:
105 x 5
125 x 4
145 x 3
165 x 2
185 x 1

Worked up to the top set in 5 minutes.

Prone DB Row:
30 x 15
50 x 29 reps in 5 minutes

DB Curl:
10 x 15
20 x 32 reps in 5 minutes

I always liked density-style stuff.
I generally use 20 minute time-frames but decided to try something shorter.
Good pump, form stayed solid and everything felt pretty good.

08-02-16 01:45 AM - Post#839503    

DB OHP:
20 x 12
30 x 10
40 x 8
35 x 8
30 x 12

Squat:
105 x 10
125 x 8
155 x 6
175 x 4
195 x 2

Prone DB Row:
30 x 15
55 x 10
50 x 12
40 x 15

DB Hammer Curl:
15 x 15
20 x 15
25 x 10
20 x 12

08-04-16 02:32 AM - Post#839630    

Front Squat:
105 x 3
125 x 3
150 x 3
165 x 3
180 x 3

Neutral Grip OHP:
20 x 15
35 x 9 + 6 + 4*

30° Incline Prone Row:
35 x 15
55 x 15 + 9 + 8*

30° Incline Curl:
10 x 15
20 x 9 + 6 +5*

*rest pause

08-06-16 10:04 PM - Post#839764    

DB Clean and Press:
20 x 10
30 x 8
35 x 24 reps in 5 minutes

Pause Front Squat:
105 x 3
125 x 3
145 x 3
155 x 3
165 x 3

3-count pauses

Was rushed, so I just kinda did whatever.

08-06-16 10:08 PM - Post#839765    

Nice work on the front squats Fossil.

08-11-16 12:42 AM - Post#839883    

Thanks Greg!

08-11-16 02:58 AM - Post#839890    

Most of my time has been taken up by work, as of late.

DB OHP:
20 x 10
30 x 10
40 x 6 + 35 x 6 + 30 x 5*

Squat:
75 x 20
95 x 15
125 x 12
145 x 10
165 x 6

Prone DB Row:
30 x 12
40 x 16 + 8 + 6*

DB Curl:
10 x 15
20 x 12 + 8 + 6*




*rest pause
**rest pause drop set

Fossil's Log
08-15-16 03:02 AM - Post#840053    

Seated DB OHP:
20 x 12
30 x 8
35 x 6
37 x 6

Front Squat:
105 x 3
125 x 3
155 x 3
165 x 3
155 x 3

30° Incline Prone Row:
35 x 12
55 x 12
65 x 8
55 x 12

30° Incline Curl:
10 x 12
15 x 12
20 x 8
15 x 12






Edited by Fossil on 08-15-16 03:03 AM. Reason for edit: No reason given.

08-19-16 02:39 AM - Post#840238    

Neutral Grip DB ohp:
20 X 10
30 X 5
35 x 6
35 x 6
35 x 6
35 x 6
35 x 6
35 x 6
35 x 6
30 x 8

Prone DB Row:
30 x 10
50 x 10
50 x 10
50 x 10
50 x 10

08-22-16 11:00 PM - Post#840387    

Front Squat:
95 x 6
115 x 6
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Back Squat:
135 x 6
135 x 6
125 x 8
125 x 5


All of these (and the OHP from two days ago) were done within a 20 minute timeframe.

DB Curl:
10 x 15
20 x 15
20 x 15
20 x 10

Fossil's Log
08-23-16 03:51 AM - Post#840390    

DB OHP:
20 x 10
30 x 8
35 x 6
37 x 5
40 x 4
30 x 8

Neutral-Grip OHP:
30 x 8
32 x 6
35 x 4
30 x 6

Prone DB Row:
30 x 12
35 x 12
40 x 12
50 x 8
55 x 8

30° Incline Prone Row:
40 x 12
45 x 12
50 x 10
55 x 8
40 x 12



Edited by Fossil on 08-23-16 03:52 AM. Reason for edit: No reason given.

08-25-16 02:49 AM - Post#840458    

DB Hammer Curl:
10 x 12
20 x 12
30 x 12
20 x 20

DB OHP:
20 X 12
30 X 10
35 X 8
20 x 15

Prone DB Row:
30 x 10
35 x 10
40 x 10
30 x 20

Was pretty tired. Didn't even bother to squat.
Going on a trip tomorrow and won't be doing much physical activity aside from some (light) hiking; I'm flying back to my home state to spend a few days with my friends. We rented a cabin.

Fossil's Log
08-31-16 02:15 AM - Post#840674    

DB OHP:
20 x 10
25 x 8
30 x 6
35 x 6
37 x 6
30 x 8
32 x 8

Neutral-Grip OHP:
32 x 8
30 x 8
30 x 6

Prone DB Row:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 8
35 x 12

30° Incline Prone Row:
35 x 15
45 x 12
45 x 12
45 x 12



Edited by Fossil on 08-31-16 02:15 AM. Reason for edit: No reason given.

Fossil's Log
09-01-16 01:52 AM - Post#840713    

A1.
Front Squat:
75 x 8
95 x 6
115 x 6
135 x 6
155 x 3
165 x 2
175 x 2
185 x 2
145 x 4
145 x 4

A2.
DB Curl:
10 x 12
15 x 10
17 x 10
20 x 10
22 x 8
20 x 10

A2. (cont'd)
DB Hammer Curl:
20 x 12
20 x 12
22 x 10
22 x 10


Edited by Fossil on 09-01-16 01:55 AM. Reason for edit: No reason given.

09-01-16 03:48 AM - Post#840715    

Nice consistent work dude.

Diablo Everyone has a plan until they get punched in the mouth- MT

09-04-16 10:41 PM - Post#840849    

Thanks Diablo!

09-05-16 02:28 AM - Post#840853    

Seated DB OHP:
20 x 12
25 x 10
30 x 8
35 x 6
20 x 20

Really focused on locking out my elbows on these. That's always been one thing I had a problem with; my elbows don't fully lock so it's easy to cut things a little short at the top. Got a cool tricep pump from these.

Paused Prone DB Row:
25 x 10
30 x 10
35 x 10
40 x 10
30 x (no pause)

Paused Front Squat:
95 x 3
115 x 3
135 x 3
150 x 3

Squat:
150 x 10

30° Incline DB Curl:
10 x 10
12 x 10
15 x 10
17 x 10
10 x 20

09-05-16 10:30 PM - Post#840877    

Gonna start doing this kind of thing daily. A few years ago I experimented with daily training and was squatting 2x BW anywhere from 5-7 times a week. Full, Olympic-style, beltless squats. I could strict press BW (using a barbell) just about any day of the week, too. Pushed too hard and got burned out (mentally) and stopped, but I remember at first it was fun.

Neutral-Grip OHP:
20 x 10
30 x 6
30 x 6

Front Squat:
75 x 5
105 x 5
125 x 5
125 x 5

30° Prone DB Row:
30 x 10
40 x 10
40 x 10

DB Hammer Curl:
10 x 10
20 x 10
20 x 10

Fossil's Log
09-07-16 02:24 AM - Post#840910    

DB OHP:
25 x 8
35 x 5
35 x 5

Squat:
75 x 10
115 x 8
135 x 6
135 x 6

Prone DB Row:
30 x 8
35 x 8
35 x 8

DB Curl:
10 x 8
20 x 8
20 x 8

Edited by Fossil on 09-08-16 02:10 AM. Reason for edit: No reason given.

Fossil's Log
09-08-16 02:12 AM - Post#840956    

A1.
Neutral-Grip OHP:
20 x 10
30 x 6
30 x 6

A2.
Prone DB Row:
20 x 12
30 x 12
30 x 12

B1.
Front Squat:
75 x 5
105 x 5
125 x 5
125 x 5

B2.
30° Incline DB Curl:
10 x 12
12 x 12
12 x 12


Edited by Fossil on 09-08-16 02:31 AM. Reason for edit: No reason given.

Fossil's Log
09-09-16 01:48 AM - Post#841000    

Seated DB OHP:
20 x 10
30 x 6
30 x 6

30° Prone DB Row:
30 x 10
40 x 10
40 x 10

Squat:
75 x 10
115 x 8
135 x 6
135 x 6

DB Curl:
10 x 8
20 x 8
20 x 8

Taking tomorrow off and will do another session on Saturday or Sunday.



Edited by Fossil on 09-09-16 01:49 AM. Reason for edit: No reason given.

09-11-16 02:44 AM - Post#841085    

DB OHP:
20 x 6
30 x 6
35 x 6
40 x 6
25 x 20

Squat:
95 x 6
115 x 6
145 x 6
165 x 6
95 x 20

Prone DB Row:
30 x 8
35 x 8
40 x 8
45 x 8
30 x 20

DB Hammer Curl:
10 x 8
15 x 8
20 x 8
30 x 8
15 x 20

Fossil's Log
09-13-16 02:03 AM - Post#841173    

Had a headache going into this. One of those headaches that intensifies as soon as do anything.

DB OHP:
25 x 8
35 x 5
35 x 5

Might switch to using a neutral grip exclusively, again.

Front Squat:
75 x 5
105 x 5
125 x 5
125 x 5

These were pretty easy.
Might go up this week.

Prone DB Row:
30 x 8
40 x 6
40 x 6

DB Curl:
10 x 8
20 x 8
20 x 8




Edited by Fossil on 09-13-16 02:22 AM. Reason for edit: No reason given.

09-13-16 02:26 AM - Post#841175    

Nice work. I'm thinking of throwing in some front squats myself soon.

T

FoundationsOfIron.com, an archive of classic strength and physique training

09-14-16 11:56 PM - Post#841298    

Thanks T!

I'm a huge fan of front squats.

Fossil's Log
09-15-16 12:47 AM - Post#841301    

So, that headache I mentioned in my last lifting post got worse. A lot worse.
So, the morning after I posted that I was woken by a horrible headache and a fever. Couldn't close my eyes and any shift in light sent horrible bolts of pain through my head. That continued every 5-10 minutes for the next eight hours. OTC pain medication did nothing. Finally it started to ease up and I took some medicine (for inflamation) I had leftover and that calmed everything down. This sounds crazy, but it was just a really extreme case of eye strain. I figured it out pretty quickly when I connected the changes in light / focus distance and the pain.

Anyway...

DB Push Press:
30 x 6
37 x 6
37 x 6

Squat [Barefoot]:
95 x 10
105 x 10
125 x 10
125 x 10

30° Prone DB Row [thick handle]:
25 x 10
35 x 10
35 x 10

Thick DB Curl:
10 x 10
15 x 10
15 x 10

Edited by Fossil on 09-15-16 11:14 PM. Reason for edit: No reason given.