Alter ego's log (Braunbeck)

[braunbeck]

Right now no shirts, suits or wraps. Raw lifting only.

Any tips, hint or help is greatly appreciated, he needs all the help he can get.

Mon 3/6
Rack Pulls (mid shin): 135x6, 225x5, 315x3, 405x1, 495x1, 585x1, 635x1, 675x0
Power Squat: 270x5, 450x5, 630x5, 720x6, 810x5
Pull Throughs: 80x12, 100x12, 120x12
"Super Set"
Pulldown abs: 120x20x2
Ball Crunch: BWx15x2
"end super set"
"Super Set"
Leg Ext (machine): 120x20x2
Leg Curl (machine): 120x15x2

Wed 3/8
Floor Press: barx10, 135x6, 185x5, 225x3, 275x1, 295x1, 325x1
Decline BB Press: 135x8, 225x8, 275x8
Front Smith Press: 135x10, 185x10, 205x10
Pushdown (long bar): 100x12x2
CSR: 45x10, 90x10, 135x10, 180x6, 250x5
Hammer Shrugs: 180x10, 360x10, 450x10
Reverse curls (straight bar): 50x12, 70x12, 90x12

Sat 3/11
Speed Squat (11 1/2 inches): 135x6, 185x5, 225x3, 275x3, 290x2x8
Stiff Leg: 135x10, 225x6, 315x6x2
"Super Set"
Pulldown Abs: 100x20x4
Side Bends: 105x10x4

Sun 3/12
Speed Bench: 135x10x2, 190x3x8
4 Board: 225x5, 315x5, 365x5, 405x5
D-Bell Military: 60x8, 80x6x2
Pullups (vary grip): BWx3x4
Pulldowns: 160x10x2
Seated d-bell curl: 35x15x2

Tues 3/14
ME Squat (14 1/2 inch): 135x6, 225x5, 315x3, 405x2
(15 1/2 inches): 495x1, 545x1, 585x1, 635x1
WSGM's: 135x10, 225x10x3
"Giant Set:
Ball Crunches: BWx15x2
Incline Leg Raises: BWx15x2
D-bell Side Bends (seated): 55x15x2

Thurs 3/16
Incline BB Press: 135x10, 185x6x2, 225x3, 275x2, 295x1, 305x1, 315x1
Elbow Out Ext: 25x10, 45x8, 65x8x2
Pushdowns (ez bar): 100x10, 120x10, 150x10
"Super Set"
Upright Row: 95x10, 135x10x2
Side Raises: 30x10x3
"end super set"
Face Pulls: 100x10x3
Seated Rope Curls: 80x10, 100x10x2

Fri 3/17 (start time 6:05/end 6:55)
Speed Squat: 135x6, 225x3, 315x2x9
Stiff Leg Deads: 225x8, 315x8x3
Calf Raises: 45x15x2
"Giant Set"
Pulldown Abs: 120x15x3
Hanging Leg Raises: BWx10x3
Cable Obliques: 60x10x3
"end giant set"
Abductor machine: 100x20
Aductor machine: 100x20

Sun 3/19 (start time 8:52 am/9:45)
Speed Bench: 135x8x2, 185x5, 200x3x8
Floor Lockouts (5-6 inches):135x5, 225x5, 315x3, 405x3
Miltiary/Frnt Press (machine): 150x10, 180x10, 200x10x2
Pullups: BWx3x2
Hammer Low Row (one arm): 90x8, 180x8
Hammer Preacher curl: 25x10, 35x10, 45x10

Mon 3/20 (start time 5:10 pm/6:30)
Front Squat: 135x5, 185x3, 225x2, 315x1, 365x1, 385x1, 405x1
Leg Press: 540x5, 720x5, 900x5
Pull Throughs: (bent leg) 100x10, 150x10, (straight leg)150x10x2
Calf Press: 340x20, 450x20
"Giant set"
Incline situps: BWx10x2
Leg lifts: 15x10x2
Side Bends (d-bell): 135x10x2

Wed 3/22 (start time 6:10/end 7:08)
D-bell Flat Bench: 50x12, 70x10, 90x10, 110x10, 120x10, 130x5x2
Paul thingy's (JM style press): 135x8, 185x8, 225x8, 250x5
"Super Set"
Rear Delt (machine): 110x10, 140x10, 180x10 (slow reps)
Frnt Raises: 30x12x3 (slow reps)
"end super set"
BB Shrugs: 315x10, 405x10
Hammer Curls: 60x10x12 (straight & cross body)

Fri 3/24 (start time 5:00/end 5:50)
DE Squat: 135x6, 225x5, 315x3, 350x2x8 (40 sec rest between sets)
Hyper Ext: minix10x2, mini+25lbsx10x2
"Giant set"
Ball crunch: BWx15x2
Spread Eagle situps: BWx10x2
Ax chops (for obliques): 15x15, 30x15
"end giant set"
Calf Raises: 45x15, 25x15x2

Sun 3/26 (start 10:15/end 10:50)
DE Bench: 135x8x2, 185x5, 205x3x8
Lockouts (3-4" ROM): 135x10, 225x5, 315x5, 405x5, 455x5
D-Bell Military: 50x8, 80x8, 100x8x2
Hammer High Rows: 180x8, 270x8, 360x8
Preacher Curls (E-Z bar): 35x10, 55x10, 75x8

Mon 3/27
Rack Deads (middle of knee cap): 135x10, 225x6, 315x5, 405x1, 495x1, 585x1, 635x1, 675x1, 700x1
Rack Shrugs: 675x5x2 (basically very small resting period)
Shrugs: 315x10, 135x10-3 sec pause

Thurs 3/30 start 4:55/end 5:55
2 board (POR): 135x8x2, 185x6, 225x3, 275x3, 315x3, 365x3, 385x3
Drop set (full range/wide grip): 225x18
Elbow Out Ext: 45x10, 55x8, 65x8, 75x8
Pushdowns: minix15, 2 minisx12x2
Seated Shoulder Rows: 15x10x2, 20x10x2
Face Pulls (wide bar/eyes & chin): 120x10, 160x10, 200x10, 240x10
E-Z bar curl: 65x10, 115x10

Fri 3/31
Speed Squat (no box, DEEP): 135x10, 225x6, 315x2x10
Chain suspended WSGM's (1" above bb): 135x6, 225x6, 315x6x2
"Giant Set"
Cruches: BWx15x2
Leg Raises: BWx15x2
Cable Obliques: 60x15x2
"end giant set"
Seated calf raises: 90x15x2
Abductor machine: 150x20
Aductor machine: 150x20

Sat 4/1/06
2 mile walk

Sun 4/2/06
DE Bench: 135x10x2, 185x6, 205x3x10 (30 sec rest periods)
Rack Lockouts ("5 ROM/comp grip): 135x6, 225x6, 275x6, 315x6, 340x6, 365x6
Hammer Military: 180x8, 270x8x2
Closegrip pullups: BWx5x4 (5 sec hold at the end)
Fatman Pullups: BWx10x2
Straight bar curls: 95x10x2

Tues 4/4/06
ME Squat (15 inch box): 135x6, 225x5, 315x3, 405x2, 495x1, 585x1, 635x1, 655x1, 405x5, 315x5
SLDL: 135x6, 315x6, 405x6x2
"Giant Set"
Incline situps: 25x10, 45x10
Leg raises: BWx10x2
Cable Obliques: 100x10x2
"end giant set"
Lying leg curls: 45x15x2

Wed 4/5/06
1B ME Bench: barx10, 135x6, 185x5, 225x3, 275x3, 315x3, 340x3, 365x2, 275x13
Over head d-bell ext: 75x10, 100x10, 125x10, 150x10
Rev-grip pushdowns: 50x10x2
Pushdowns: 75x10x2
"Giant Set"
Rear delt mach: 120x10x2
Plate side raises: 25x10x2
Frnt Plate raises: 45x10x2
"end giant set"
CSR: 135x10x3

Mon 4/10/06
Deads (off floor)(55%): 135x10, 225x5, 315x5, 350x5x5
Squat (15" box)(50%): 315x5, 335x5x3
"Super Set"
Pull throughs: 120x10x3
Pulldwon Abs: 120x20x3
"end super set"

Wed 4/12/06
Incline BB Bench (POR): 135x10x2, 185x6, 225x5, 275x5x3
Decline BB Bench (POR): 225x5, 275x5x5, 275x12
V-bar pushdowns: 80x12x4
"Super Set"
Laterial Raises (pause reps): 20x10x3
Rear D-bell flys (pause reps): 20x10x3
"end super set"
Rope face pulls: 120x10x2
Straight bar face pulls: 120x10, 150x10
Bent Rows BB: 225x10x2

Fri 4/14/06
Speed Deads: 135x10x2, 225x5x2, 315x1x4, 365x1x4
Speed Squats: 315x2x8
SLDL: 315x6x2
"Giant Set"
Incline sit ups: BWx10, 45x10
Leg Raises: BWx10x2
Side Bends: 100x10x2
"end giant set"

Sun 4/16/06
Speed Bench: barx10, 135x8, 185x5, 205x3x8
4B: 135x5, 225x5, 315x5, 405x5, 425x5
Front Press Machine: 120x10, 150x10, 180x10, 200x10
Hammer Preacher (single arm): 25x10, 35x10, 45x10


Mon 4/17/06 (first day of Ed Coan routine)
Dead (75%): barx10, 135x5, 225x5, 315x1, 405x1, 455x1, 505x2
Speed Pulls (60%): 405x3x8 *60 sec rest b/w sets* sick nuts!!
Circuit *90 sec rest b/w sets*
SLDL: 315x8, 275x8x3
Bent Rows: 185x8, 225x8x2
Reverse Grip Pulldowns: 120x8, 180x8x2
Arched Back GM's (closestance): 225x8x3
End Circuit
Giant Set
Pulldown Abs: 120x20x2
Leg Raises: BWx15x2
Cable Side Pulls (obliques): 100x15x2
End Giant Set

Wed 4/19/06
Floor Press: barx10, 135x8, 185x6, 225x4, 275x3, 315x2, 335x2, 275x10, 225x10, 185x10
E-Z Bar Skull Crushers: 120x10, 170x10x2
"Super Set"
Frnt Plate Raises: 45x12x2
Side Plate Raises: 25x12x2
Rear Delt Mach: 120x12x2
"end super set"
D-bell Shrugs: 125x12x2
Pulldown (front): 120x10x4
Pulldown (rear): 120x10x4

Fri 4/21
Squat (choked medium): medx5x2, 135x5, 225x3, 315x2x4, 365x2x4
"Giant Set"
Pulldown abs: 150x20x2
Seated leg raises: 25x10x2
Sunshines (obliques): 10(each hand)x15x2
"end giant set"

Sun 4/23
Speed Bench: barx10, 135x3, 185x2, 200x3x8 (30 sec rest)
MGLO (3-4" ROM): 135x5, 225x5, 315x5, 365x5, 405x5, 455x3
*****Drop Set: 405x3, 365x3, 315x3 (no rest, just drop weight & go)***
Seat D-bell military: 60x10, 80x10, 100x10

Mon 4/24
Deads (80%): 135X10, 135X8, 225X5, 315X3, 405X1, 495X1, 540X2
Speed (65%): 440x3x8
"Giant Set/Circuit 90 sec rest between sets"
SLDL: 295x8x2
BB Bent Row: 295x8x3
Reverse Grip Pulldowns: 200x8x2
Arched Back GM: 225x8x2
"End Giant Set"
Situps: BWx20x2
Leg raises/hold (6 inches): 50 secx2

Thurs 4/27 (AM workout 7:45 to 8:55)
D-Bell Flat Bench: 50x10, 70x10, 90x10, 110x10, 120x10, 130x8
Decline Bench: 225x10x2
Pushdowns: 100x10x4
Elbow Out Ext: 25x15, 40x15x3
Upright Row: barx10, 95x10, 135x10x2
Rear Delt Mach: 120x15x3
Pullups (palms facing): BWx5x4
Super Set
Shrugs (hammer mach): 180x10, 270x10x3
Pulldown Abs: 120x20x3
End Super Set
Straight bar curls: 50x10, 70x10, 90x10

Fri 4/28 (AM workout 7:50 to 8:50)
Speed Squat ("15 box; chocked large bands): barx10, 135x5, 225x2x3, 275x2x3, 315x2x5
Pull Throughs: 100x10x4
"Giant Set"
Pulldown Abs (high pulley): 85x20x3
Leg Raises: BWx10x3
D-bell Sunshines: 15 each handx10x3
"end giant set"
Stretching on some weird machine, felt good

[Joey Smith]

Wow!....that was alot to read! ;D....great workouts B....glad to see your workouts coming along....everything going good with your health?....hope so....thanks for coming on....a monster like yourself is always good to have on here....keep posting and let people learn something....

[braunbeck]

Health is good, I just had some blood work done and my kidney functions were elevated. They normally are, since I consume a lot of protein. I just have to keep an eye on it and make sure it doesn't get to crazy.

I wouldn't consider myself a monster, atleast not yet. I'm working towards it and have big plans for the future.

[braunbeck]

Nothing crazy tonight, just some speed squat work. No accessories since I have to pull on Monday, I wouldn't be such a puss but that damn Ed Coan routine is crazy for a guy that normally doesn't pull that many reps in a 6 month time frame!

Fri 4/21
Squat (choked medium): medx5x2, 135x5, 225x3, 315x2x4, 365x2x4
"Giant Set"
Pulldown abs: 150x20x2
Seated leg raises: 25x10x2
Sunshines (obliques): 10(each hand)x15x2
"end giant set"

[Joey Smith]

Nice wrok B....hell just do what I do and say the hell with deads!....glad to see your health is getting better bro....get your sidekick over here....

[braunbeck]

Thanks Joey, I would love to give up pulling, but that's my last lift that I have to break my old PR on.

Quick workout today (4/23) started at 9:25 am and finished at 10:05. Cut my resting period in half on speed bench (30 sec). Had plans to go to the county fair with the family.

Sun 4/23
Speed Bench: barx10, 135x3, 185x2, 200x3x8 (30 sec rest)
MGLO (3-4" ROM): 135x5, 225x5, 315x5, 365x5, 405x5, 455x3
*****Drop Set: 405x3, 365x3, 315x3 (no rest, just drop weight & go)***
Seat D-bell military: 60x10, 80x10, 100x10

I missed a PR on the MGLO (medium grip lockouts/Pinky on ring). Last time I got 455x5 with a big pause at the end. I added an extra set this time and also half butt through the workout so I think that had something to do with it. So for my failure I paid myself back with drop sets, one right after each other, I would take weight off and go again. 315 was extremely light so I called it there. Good workout, quick, tomorrow is deads so I skipped bi's and will do them on Wed.

Lower back was fatigued and it showed at lock out, I was very explosive off the floor, but slowed the last 3-4 inches. Nothing serious, I was really tired today, long day, long weekend and not a lot of sleep or food. So I'll try to get after it next week since things are increasing.

Here it is:

Mon 4/24
Deads (80%): 135X10, 135X8, 225X5, 315X3, 405X1, 495X1, 540X2
Speed (65%): 440x3x8
"Giant Set/Circuit 90 sec rest between sets"
SLDL: 295x8x2
BB Bent Row: 295x8x3
Reverse Grip Pulldowns: 200x8x2
Arched Back GM: 225x8x2
"End Giant Set"
Situps: BWx20x2
Leg raises/hold (6 inches): 50 secx2

[Joey Smith]

I like the execusion of your workouts B....you get alot done in a short time thats for sure....

[braunbeck]

Here it is:

Thurs 4/27 (AM workout 7:45 to 8:55)
D-Bell Flat Bench: 50x10, 70x10, 90x10, 110x10, 120x10, 130x8
Decline Bench: 225x10x2
Pushdowns: 100x10x4
Elbow Out Ext: 25x15, 40x15x3
Upright Row: barx10, 95x10, 135x10x2
Rear Delt Mach: 120x15x3
Pullups (palms facing): BWx5x4
Super Set
Shrugs (hammer mach): 180x10, 270x10x3
Pulldown Abs: 120x20x3
End Super Set
Straight bar curls: 50x10, 70x10, 90x10

Quick workout and it was in the AM which kicked my butt. Not used to early morning stuff. I missed lastnight's workout, I was to beat up from the deads on Monday. I PR'd on the D-Bell work by three reps, last time I had to do two sets of 5 and this time I was trying for one set of 10, but 8 will work for one set. I added in Decline for some volume, but my tri's were fried and my left shoulder felt sloopy (poppped a few times), so I called it after two light sets. Quality workout none-the-less!


Another AM workout! Not my most favorite time to train although there are not a lot of people at the gym so it's nice in a way!

Here it is:

Fri 4/28 (AM workout 7:50 to 8:50)
Speed Squat ("15 box; chocked large bands): barx10, 135x5, 225x2x3, 275x2x3, 315x2x5
Pull Throughs: 100x10x4
"Giant Set"
Pulldown Abs (high pulley): 85x20x3
Leg Raises: BWx10x3
D-bell Sunshines: 15 each handx10x3
"end giant set"
Stretching on some weird machine, felt good

Pretty easy today, good speed off the box and to lockout, did some pull throughs for the stretch and also stretched at the end on some chair getup made me feel a little less tight. Didn't want to over do it since Monday is going to be a pregnant dog of a day for deads.

[Joey Smith]

Congrats on the PR B....I dont see how the hell you workout in the morning brother....I hate that shit!....glad to see you posting and your health is well....