SOUL upon entry: Make a deal with the devil [power/strength training log]

8/7/20

Bench:
135-10 reps...paused and explosive
225-5 reps ....paused and explosive
315-9+0 TnG ....closed belt...got lift off...
--first 5 reps felt light and quick...the lift off was a bit off and it took a bit to get into my groove

Smith Incline Bench Press:
(1-45 per side)-10 reps to chest
(2-45 per side)-4+1 reps...failed near the top...regular wide grip...reps to chest
(2-45 per side)-3+0 reps...super wide grip...reps to chest

Sitting Leg Extension machine:
1-45: 20 reps
2-45s: 20 reps
3-45s: 20 reps
4-45s: 20 reps.....2/3 ROM


-------------------------

8/9/20
bw: 214-218lb
I fasted 24 hours on Sat---
Sitting Pulldowns with closegrip /\ attachment:
160-5 reps
220-5 reps
280-4+1 reps....inch from touching chest on 5th rep...
-touching chest every rep

Standing Rope Cable Crunches:
100-20+0 reps..
 
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8/15/20 36 hour fast
8/20/20 36 hour fast
-been taking 5g creatine Mon-Fri unless I fast

8/21/20
bw: 208-210 lb today in the morning

Deadlift:
DOH
135-5 reps..reset
225-5 reps..reset
315-1 rep
Mixed:
405-1 rep...
+straps(no belt):
495-1 rep...very fast
+straps
+closed belt
and no boots(barefoot):
585-1 rep...quite easy

Incline Smith Machine Bench Press: (bench set to 6)
135-10 reps
225-10 reps...had a couple more
275-1+0 reps...
------------
8/23/20 FAST ~34.5 hours
8/24/20 Morning weight 207-208lb
 
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8/28/20
bw:210lb

Bench:
135-10 reps..paused
225-5 reps....paused
315-7+0 reps....TnG...maybe had one more with a spotter
---weight felt manageable and form was solid..

Incline Smith Machine Bench Press: (bench setting 6)
135-10 reps..TnG
225-8+0 reps...TnG

Leg Press Machine:
3-45s per side: 20 reps
4-45s per side: 10 reps
5-45s per side: 10 reps

-------------------------
8/29/20
bw: 210 lb
VOR energy drink (180mg caffeine)

Chin Ups: Medium Grip
bw-15+0 reps
30-45 min rest
bw-15+0 reps
45-60 min rest
bw-12+0 reps

------
8/30/20

36+ hour fast midnight to noon+ Monday
-BW:206-207LB

--was messing around with my over the door pull up bar trying to see if I can do crunches with it on the floor. It wasn't stable. I managed one set of 20. I would need to bolt the thing into the floor so it wouldn't move around .
 
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You usually only do singles with Deadlifts and other lifts?
is there a reason for this? !
 
I think it's just a personal preference. But I do think deadlifts work best for low reps.
 
9/4/20
--dragged my butt for 135 min through this workout
--today was the first day my back wasn't sore after the chin ups workout
--bw: 210 lb first thing in the morning
-drank a tall cup of coffee prior
----moved the inzer lever by 2 notches inward(each screw one slot down)--super tight

Bench:
135-10 reps....paused 1-2 sec each rep
225-5 reps......paused 1-2 sec each rep
+closed belt (2 notches tighter):
315-7+0 reps...TnG....felt off....very heavy today
315-6+0 reps....TnG

Incline Smith Bench Press (6 setting on bench)
135-10 reps...paused....bench too far back...
185-10 reps....TnG...adjusted bench forward..
235-2+0 reps...TnG...open belt

Leg Press(Narrow Stance):
3-45s/side: 20 reps
4-45s/side: 10 reps
5-45s/side: 10 reps
6-45s/side: 10 reps
 
9/5/20

32 hour fast...was down to 207-208 lb following morning

9/7/20

BW: 210 lb
VOR energy drink 180mg caffeine
Bumped up slightly NMN/NR today to 300mg and resveratrol to 600mg today.

Sitting Cable Pulldowns with closegrip /\ attachment:
160-5 reps
220-5 reps
295(stack)-2+1 reps....inch from touching chest on 3rd rep...
305(+10lb plate on pin)-1+0 rep...barely touched chest
-touching chest every rep

Standing Rope Cable Crunches:
80-20 reps
100-20 reps..

9/12/20 36 hour mostly dry fast --down to 206-207lb afterwards
 
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9/19/20
VOR drink(180mg caffeine pre workout)
bw:208-210lb


30 min
Deadlifts: using hex plates (lower to the floor)
DOH
135-5 reps
225-5 reps
315-5 reps
Mixed:
405-1 rep
+straps+open belt:
495-1 rep
+straps and barefoot+closed belt:
635-0+1 rep...got it a bit off the floor and had nothing beyond that..
585-1+0 reps....smooth

25 min
Bench:
open belt
135-10 reps..paused 1-2 sec
225-5 reps...paused..1 sec...wide grip
closed belt
275-5 reps...paused 1 sec....wide grip
315-5+0 reps....TnG.....wide grip

Decline Sit Ups:
bw-20 reps...
-cut workout short due to intense ab cramps...it was so bad I couldn't bend down..

New procedures at 24hours are a pain in the ass..
 
I have just realised I am heavier than you.
As of this morning 214lbs.

I need to start cutting down my calories / run 5 milers each morning.

Edit; retard question time.
The small gym I've started using these last 6 weeks only has bumper plates. Which means at 190kg the weight is barely held on due to the size of the bar.

Do you use metal plates to get to 585lbs?
 
Yep I use mostly metal plates. At my work gym shack I got oldschool rusted metal plates. At 24hours they are metal covered with plastic hex plates.

These are the plates at 24 hrs...except the plastic is broken off in chunks here and there....

https://www.ironcompany.com/media/c...e24cc73e2eff11526e72b5f24c033/2/4/24hf_cp.jpg

I am down to 207-208lb first thing in the morning now. I think intermittent fasting helped reset my baseline bodyweight from 220 to around 210.
 
Roger dodger.

I was 209 this morning post run. Maybe I should do more/stick with IF.
 
9/26/20
VOR pre workout (180mg caffeine)
bw: 212-213lb preworkout, 210lb postworkout

80min

Bench:
135-5 reps...2-3 sec pause
225-5 reps...2-3 sec pause
275-1 rep....1-2 sec pause
closed belt:
315-6+0 reps...TnG..bad set up...pins were way behind me and first couple reps were wobbly...
335-2+1 reps...I got 3rd rep but butt came off bench...better set up....TnG

Sohp:
open belt:
135-5 reps..uneven grip...couldn't find an even grip
155-5 reps...same issue....
185-1+0 reps....same issue....I am not a fan of the bar at 24hr hours...

Incline Bench Press Machine:
2-45s per side: 10 reps
3-45s per side: 10 reps
4-45s per side: 3+1 reps...failed halfway on 4th

Leg Press:
1-45 per side: 10 reps
2-45 per side: 10 reps
3-45 per side: 10 reps
4-45 per side: 10 reps
5-45 per side: 10 reps...challenging towards last couple reps
---I was running out of time...as we reserve 90 min slot at 24hrs....I was a bit late so I barely had time to unrack all the weights and wipe down equipment....if I had extra time I'd have gone for 6/side set.

----------
9/27/20 30+ hour fast
bw: 207-208lb
 
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10/3/20
80 min
VOR(180mg caffeine) drink few hours beforehand
bw:210lb

Sohp: (w/layback): pinkies on rings(wider than normal grip for me)
135-5 reps
155-1 rep...form off
175-1 rep..much better
195-1 rep
+open belt:
215-1+0 rep...form meh
+closed belt:
225-1+0 rep...
185-5+0 reps

Leg Press: different kind from last week
1-45s: 10 reps
2-45s: 10 reps
3-45s: 10 reps
4-45s: 10 reps
5-45s: 10 reps...tough last couple..maybe had a couple more..
6-45s: 5+0 reps...tough..

Bench:
135-10 reps...1-2 sec pause
225-10 reps...1-2 sec pause....
ran out of time

---I have been doing forced closes singles and doubles with my hard #3 COC with both hands throughout the week...my grip has become garbage..

--------------------------
10/5/20
~30 hour fast ---relatively easy--felt a bit of hunger pangs but no bad overall
--only took my usual vitamins but skipped creatine/collagen/
10/6/20
BW: 208-209 lb
 
Last edited:
10/10/20
2.5 hours
bw: 210 lb
VOR energy drink (180mg caffeine)
-decided to go to 24 fitness outside the city which has same hours but no reservations of 90 min

Bench:
middle fingers on outer rings
135-10 reps...paused 1-2 sec
225-10 reps...paused 1 sec
275-1 rep..paused
+closed belt:
315-6+0 reps..TNG..index fingers on outer rings..felt weaker despite slightly wider grip
-20 min rest
335-3+0 reps...TNG..middle fingers on outer rings
-15-20 min rest
355-2+0 reps...TNG...middle fingers on outer rings..
-was going to do 345 but there were no 5s in the entire area...
---I realized this gym has two free weight workout spaces downstairs....this one had primarily DBs, benches, pulldowns, and some ab stuff while the other had more lower body equipment...the other gym had some 5s...:/

Decline Sit Ups:
bw:20 reps
bw:20 reps

Close Grip /\ Pulldown Station:
160-10 reps
220-10 reps
Closed Belt:
280-3+1 reps

Sitting Calf Raises:
250-20 reps
310-20 reps
390(stack)-20 raises

Lying Leg Press: Deep Set Up
200-10 reps...
---surprisingly quite challenging...I was too tired at this point for much of anything...

---
10/11/20
30+ hour fast
bw: 209 lb
 
Last edited:
10/17/20
2.5 hr
VOR(180mg caffeine)
bw: 210lb

Deadlifts:
DOH
135-5 reps
225-5 reps
315-2 reps
Mixed
405-1 rep
DOH+straps:
495-1 rep..
Mixed grip+barefoot+closed belt+straps:
605-1+0 rep+5 shrugs
-using 24 hr hex plates which are lower

Leg Press:
1-45s/side: 10 reps
2-45s/side: 10 reps
3-45s/side: 10 reps
4-45s/side: 10 reps
5-45s/side: 10 reps
6-45s/side: 10+0 reps
---different leg press at the gym in DC I started going last week

Sitting Calf Raises:
250-10 raises
330-10 raises
390(stack)-10 raises

Bench:
135-10 reps ..2 sec pause
225-10 reps...1 sec pause
closed belt:
315-6+0 reps

Sitting Military Press Machine:
(something closer to incline press)
1-45s/side: 10 reps
2-45s/side: 10 reps
3-45s/side: 5+0 reps
 
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10/24/20
bw:~210lb
2.5 hours

Bench:
135-10 reps....2 sec paused and explode
225-5 reps...1 sec paused and explode
275-5 reps...1 sec paused
open belt:
315-1 rep....1 sec paused
335-1 rep....1 sec paused
closed belt:
355-1 rep....paused
365-1 rep....TNG...maybe had another rep...

Sitting Military Press Machine:
(something closer to incline press)
2-45s/side: 10 reps
3-45s/side: 9+1 reps...halfway on 10th...
3-45s+25/side: 2+1 reps...had nothing on 3rd...

Leg Press:
3-45s/side: 10 reps
4-45s/side: 10 reps
5-45s/side: 10 reps
6-45s/side: 10+0 reps
 
10/31/20
110 min workout
bw: ~210lb

Sitting "Overhead Press" Machine:
140-10 reps
185-10 reps
245(stack)-8+0 reps

Sitting Back Extension Machine:
305(stack)-20 reps...
305(stack)-20 reps...
305(stack)-20 reps...

Sitting Machine Row with narrow neutrap grip:
140-10 reps
200(stack)-10+0 reps

Sitting Pulldowns with closegrip /\ attachment:
205-10 reps
250-5+0 reps

Leg Press:
3-45s/side: 10 reps
4-45s/side: 10 reps
5-45s/side: 10 reps

Sitting Leg Extension Machine:
140-10 reps
160-10 reps
180-10+0 reps

---didn't have much energy today but decided to do an easier workout
 
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11/07/20
bw: 215lb :/
130min

Bench:
135-10 reps..paused
225-5 reps..paused
+open belt:
275-5 reps...paused
+closed belt:
315-6+0 reps...TnG

Sitting "Overhead Press" Machine:
110-10 reps
245(stack)-3 sets x10 reps
---not very good since you're pressing from almost the 1/2 ROM
---will use another machine next time

Sitting Back Extension Machine:
305(stack)-2 sets x 30 reps...

Sitting Leg Extension Machine:
110-10 reps
150-10 reps
190-10 reps
230-10 reps

Decline Sit Ups:
bw-5 setsx10 reps

Sitting Tricep Machine:
100-10 reps..

--a bit of random stuff

My left forarm is still hurting from deadlift on 10/17. I was thinking of doing deadlifts yesterday at work but decided to go the cautious route.

---------
11/22/20
31 hour fast over Sunday. Minimal water.

Took time off to allow the left forarm to heal. It's still hurting as of 11/23. It's the small muscles involved in turning the forarm.
 
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11/28/20
bw:215lb
80 min
-took 500mg tylenol/aspirin +130mg caffeine
---wasn't feeling well but decided to do something
-----left forearm still hurting..

Bench:
135-10 reps...paused...2-3 sec
225-10 reps...paused...1-2 sec
275-1 rep.......paused...1-2 sec
+open belt:
325-1 rep.......paused...1-2 sec
---forearm started hurting a tad
+closed belt:
350-1+0 rep...paused...1 sec
-------
Sitting Leg Extension Machine:
150-10 reps
200-10 reps
250-10+1 reps

Sitting Leg Curl Machine:
150-10 reps...machine wasn't adjusted properly
200(stack)-6+1 reps...I adjusted machine but it was even worse...

Sitting Shoulder Press Machine:
--it was at parallel level...
245(stack)--10 reps
245(stack)--15+0 reps

Sitting Back Extension Machine:
305(stack)-30 reps...

---found out at the end of the workout gyms outside of SF are now also limited to 90 min
----I will not be surprised if the cities in the bay area will close gyms again....
 
12/4/20
-90 min
bw: ~215lb
old work gym

Bench:
135-10 reps...1-2 sec paused
225-10 reps...1 sec pause
+closed belt:
315-5+0 reps....1 sec paused

Smith Incline Bench:
open belt:
135-10 reps..paused
225-10-11 reps...paused.....
275-8+0 reps...TnG

Sitting Leg Extensions:
3-45s: 10 reps x2 sets

Leg Press:
4-45s/side: 20 reps
5-45s/side: 20 reps

----SF went into lockdown until Jan 4th. So no commercial gym access unti at least Jan.
 
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