Line - "We Can Rebuild Him"

[Lionheart]

Nice and fast session.Keep working hard.

 

[mexiFRO]

Updates? Or too much partying this weekend?

 

[Hypocrisy86]

awesome session Line, 35mins is a sure quick one.
congrats on the weight increments!

 

[Braaq]

Line....... updates big guy.. where are they?
I wanna see some poundages listed as well.. no slackin allowed.

 

[Line]

So it's been two years. A little more, actually. Too be honest, I wasn't sure if I was ever going to update this despite promises that I would. I felt I could motivate myself enough intrinsically and that a maintaining an e-log would only take up time. But then something funny happened: I looked back over my old sessions and the encouragement I received and realized that that's when I did my best lifting. Suddenly, it dawned on me that I wasn't just lifting for myself at that point, I was lifting for the board as well. There's something inspiring in that.

Anyway, for those not in the know, I'm on 5/3/1 -- Cycle 3, week 1. As I've gotten older, I've become more functionally oriented or, at the very least, functionally conscious in my training, though you'll notice my sessions are geared more toward bodybuilding than building strength. That said, I'm still doing a lot of tweaking when it comes to assistance work. I don't really have any goals at the moment sans that I want to get into the best shape of my life sometime before my 26th birthday, which is next April. In this, I'm training four days a week and trying to fit four sessions of cardio/conditioning in as well. My overall calories are down a bit, though I'm still getting more than enough from alcohol, so my results have been slow but steady. I'm currently around 195 pounds and around 12-14% body fat.

So, without further ado, here's two days worth of sessions from this week:

Date: 6.14.10

Time: 3:30 pm

Duration: 45 min


Standing Military Press
(Following two "feel" sets)
Set #1 - 145 pounds x 5 reps
Set #2 - 155 pounds x 5 reps
Set #3 - 160 pounds x 8 reps (felt weak)

DB Side Laterals (awaits criticism)
Set #1 - 40 pounds x 8 reps
Set #2 - 30 pounds x 10 reps
Set #3 - 30 pounds x 10 reps
Set #3 - 30 pounds x 8 reps
Set #3 - 25 pounds x 10 reps

DB Shrugs Superset with Parallel Bar Dips
Set #1 - 90 pounds x 12 reps AND BW x 20 reps
Set #2 - 90 pounds x 12 reps AND BW x 15 reps
Set #3 - 90 pounds x 12 reps AND BW x 15 reps
Set #4 - 90 pounds x 12 reps AND BW x 15 reps
Set #5 - 90 pounds x 12 reps AND BW x 15 reps

---

Date: 6.15.10

Time: 12 pm

Duration: 45 min


Interval Training on Treadmill

---

Date: 6.14.10

Time: 3:30 pm

Duration: 45 min


Deadlift
(Following two "feel" sets)
Set #1 - 265 pounds x 5 reps
Set #2 - 280 pounds x 5 reps
Set #3 - 300 pounds x 10 reps (wasn't as fun as I remembered)

Pull ups
(Need to work on these)
Set #1 - BW x 8 reps
Set #2 - BW x 8 reps
Set #3 - BW x 8 reps
Set #4 - BW x 6 reps

Kroc Rows
(Been experimenting with these. So far, I like 50x30 best.)
Set #1 - 60 pounds x 25 reps (each side)

Lying Hamstring Curls
5 sets of 12 reps


That's it for now. Today is an off day, so I'll be doing some cardio and possibly some calves. Until next time.

 

[Skeptic]

Great to see you back Line!

 

[El Freako]

DB Side Laterals (awaits criticism)

Lol. welcome back mate.

 

[Pickle]

nice sessions line, high five. Good delt strength only 3 cycles in. p.s
any plans for some sexy pics in here?

 

[lifterdead]

good to see your work, line!

 

[tim290280]

High rep deadlifts are never that much fun. I can't believe Wendler has convinced me to do them. I expect you'll have 400 on that bar very soon!

 

[Line]

Skeptic - It's great to be back.

Freako - Thanks. In retrospect, that was a waste of an exercise. Expect heavy DB pressing next week.

Pickle - I plan on actually following through on my current diet/cardio regimen (for once) so, with any luck, I'll get some pictures up here in a few weeks.

lifterdead - Appreciated. Hopefully I'll post some work worth seeing sometime soon.

Tim - 400 is certainly a short-term goal, though I think I underestimated just how difficult it is to deadlift without straps. Hopefully the progression of the program will have me doing less than 10 reps sometime soon.


After taking yesterday off, sans another cardio session, I returned today for some pressing. What amounted was a decent workout, though I felt shakier, if you will, than expected.

Date: 6.17.10

Time: 2:30 pm

Duration: 40 min


BB Bench
(Following two "feel" sets)
Set #1 - 210 pounds x 5 reps
Set #2 - 225 pounds x 5 reps
Set #3 - 240 pounds x 9 reps

DB Press Superset with DB Rows
Set #1 - 60 pounds x 12 reps AND 80 pounds x 10 reps (way too light)
Set #2 - 80 pounds x 10 reps AND 100 pounds x 10 reps
Set #3 - 80 pounds x 10 reps AND 100 pounds x 10 reps
Set #4 - 80 pounds x 10 reps AND 100 pounds x 10 reps
Set #5 - 80 pounds x 10 reps AND 100 pounds x 10 reps

Parallel Bar Dips
Set #1 - BW x 20 reps
Set #2 - BW x 12 reps
Set #3 - BW x 12 reps
Set #3 - BW x 12 reps
Set #3 - BW x 12 reps


I was in and out pretty quick (that is not what she said), but felt that I got enough accomplished. For the most part I'm feeling well, though my right arm is nagging me a bit from softball; my left forearm a bit from golf. Tomorrow I may be partaking in the latter, so that'll mean squat day will be Saturday. Joy. Until next time.

 

[Pickle]

i must admit, im guilty of mainly checking out the logs that use kg's but i dont mind converting for you. Seems your just that few kgs stronger then me. awesome xoxoxo nice reps on ur last set of bench as well.

 

[lifterdead]

How much do you weigh now Line?

 

[Anabolicus]

Wow, nice pressing, sir.

 

[Natzo]

Awesome bench there Line!

Those superstes must have felt really nice... and good way moved in there also.

 

[Line]

Pickle - And I see that Clint is catering to that mentality! Perhaps I'll begin posting both to draw upon the international crowd myself. That last rep on my final bench set felt like it took forever. Naturally, I'm feeling it today.

lifterdead - Around 195 pounds (88.6 kg, Pickle). I'll probably round out the summer around 190.

Anabolicus - Thanks. I just wish that pressing hadn't left me so dead for dips.

Natzo - Those supersets did feel nice and, more importantly, I looked really sex performing them in the mirror. :gaysign:

---

Nothing new to report as of now. I'm not going golfing today but I am sore as hell. Accordingly, squat day will be tomorrow. Perhaps I'll go over to the gym and get a cardio session in today, as I've only done 2 so far this week.

 

[Pickle]

hit the cardio hard line.

lol@ pounds conversion, dont bother converting its not that hard for me to translate i was just messing.

 

[El Freako]

Where is squat day?!

 

[Line]

Pickle - No cardio that day but I ate clean and got a session in a few hours before my squat day.

Freako - Trained saturday but never posted the session.

First time doing back squats in who knows how long. Things felt alright and I've been trying to keep my weight back on my heals a bit and "sit" into the squat more, which turned out okay. My legs are still noticeably weaker than they once were, but it felt good to have weight on my shoulders again.


Date: 6.19.10

Time: 4:30 pm

Duration: 40 min


BB Squat
(Following two "feel" sets)
Set #1 - 215 pounds x 5 reps
Set #2 - 230 pounds x 5 reps
Set #3 - 245 pounds x 10 reps

BB Front Squats
Set #1 - 185 x 10 reps
Set #2 - 185 x 10 reps
Set #3 - 185 x 10 reps

Pull ups Superset with Lying Leg Curl
Set #1 - BW x 10 reps AND 25 pounds x 15 reps
Set #2 - BW x 10 reps AND 25 pounds x 15 reps
Set #3 - BW x 8 reps AND 25 pounds x 15 reps


Well, that was pretty much hell. Tiger teed off at the US Open right as I was headed to the gym so I wanted to get in and out quick, but I had no idea my legs would feel so drained so quickly. I blame a hangover. Originally, I had contemplated doing the "I'm not doing jack shit today" protocol for assistance work, but opted to do a bit more anyway. Despite the somewhat discouraging session, I'm looking forward to getting my squat back up to its former glory. Anyway, I'm military pressing later today (and feeling good!) so stay tuned for that. Until next time.

 

[PrinceVegeta]

Nice leg session line, solid fsq