paleo crossfit log

[w1cked]

Originally Posted by seventy7x

pics look great! your legs are crrrrrrrazy

thanks d00d, trying to make progress

7/5/13

Legs & Abs

Squat: (95, 135, 185)x5, 225x3, (275, 315, 345, 375)x1, 405x7 (BIG PR!!!!)
GM: (135, 185)x5, 225x6
Hack squat: 180x5, 310x8
Leg curl: 70x5, 120x8
Standing calf raise: (130, 230, 330)x5, 430x8x8
4 way neck: 2nd pinx10, 3rd pinx2x25
Incline situp: 80x2x8
Wrist supination/pronation: (20/5)x2x20

Gonna play with one top end set only for leg movements, I need them to shrink a little because my dress pants are skin tight now. Squats were a PR. My gym owner said it looked strong, but I have the bar too low on my back so form is ugly. I'll take it. I'm off to Chicago for a week, I'll get to lift 3 days at QUads Gym. Hope to run into Ed Coan!

[w1cked]

Quads is nice. Their dumbbells don't exceed 150 though. They have a DXA machine on site. There was a woman bigger than I am too

7/7/2013

Chest & Back

DB Bench: 20x20, 35x10, 50x5, 65x5, 80x5, 95x5, 110x2x6, x5
DB Row: 60x10, 90x5, 120x3, 150x3x8
DB Incline: 70x3, 85x11, 2x10
Chest supported row: 90x5, 135x3, 180x3x6
Hammer chest: 140x5, 200x2x8
Lat pull: 140x5, 210x2x10
DB Anterior raise: 25x2x15
DB Lateral raise: 25x3x10
DB Posterior raise: 20x2x15
DB Anterior raise: 25x2x15
DB Lateral raise: 25x3x10
DB Posterior raise: 20x2x15
Barbell curl: bar*40

so I'm definitely gonna stick with hitting light shoulders after chest/back, right around 50-60 reps. on delt arms day I like to hit them heavier with the hammer lateral machine and rear delt rows, and finish them off with dumbbells again. delts are blowing up from the volume. canning overhead pressing was a good call, my elbows are starting to ache slightly from the tren strength increases.

[w1cked]

I'm on vacation and eating slightly more fat than I should and getting a little softer. Oh well, I'll be back at it next week.

I'm thinking of adding in dedicated soleus and anterior tibialis work along side with calf, maybe it'll bring it up better. Will drop hack squats as 2nd tier thigh movement, because it causes me left knee pain. Leg ext mebbe for giggles.

7/9/13

Delts & Arms

DB Bench: 15x20, 30x10, 45x5, 60x5, 75x5, 90x13, 11, 2x10
HS lateral raise: 25x10, 50x5, 75x3x8
Lying triceps ext: ez bar+50, 3x12
DB Curl: 30x5, 50x3x12
HS Lateral raise: 75x3x8
Lying triceps ext: ez bar+50, 3x12
DB Curl: 50x3x12
Rear delt row: 25x10, 70x6x10
Anterior delt raise: 30x3x12
Lateral delt raise: 25x3x10
Posterior delt raise: 20x2x15
Anterior delt raise: 30x2x12
Lateral delt raise: 25x3x10
Posterior delt raise: 20x2x15

[w1cked]

7/10/13

Legs and abs

Squat: 95x5, 135x5, 185x5, 225x3, 275x1, 315x1, 335x1, 385x1, 415x5
GM: 135x5, 185x5, 225x6
Leg ext: 40x5, 80x10
Leg curl: 70x5, 120x8
Standing calf raise: 140x5, 240x5, 340x5, 440x8x5
4 way neck: +10x10, +15x30
Incline ab: 80x10

okay, I think I'll just do squats and not do ancillary quad movements. I don't really think I need them anyway. Squats were a PR. Leg curl and good morning is a nice combo for training both knee and hip articulations.

[w1cked]

7/12/13

Chest & Back

DB bench: 20x15, 35x10, 50x5, 65x5, 80x3, 95x3, 110x8, 2x6
DB row: 70x10, 100x5, 130x3, 160x3x8
DB Incline: 75x3, 90x3x8
Chest supported row: 90x5, 135x3, 180x3x8
Hammer chest: 140x5, 210x10, 5
Lat pull: 150x5, 225x8
DB anterior raise: 30x3x12
db lateral raise: 25x3x10
db posterior raise: 25x3x10
db anterior raise: 30x2x12
db lateral raise: 25x3x10
db posterior raise: 25x3x10

7/14/13

Delts & Arms

Db Bench: 20x15, 35x10, 50x5, 65x5, 80x5, 95x10, 9, 2x8
hs lateral raise: 20x10, 40x5, 60x5, 80x3x6
lying triceps extension: ez bar+ 30x5, +60x3x10
db curl: 35x5, 55x3x8
hs lateral raise: 80x3x6
lying triceps extension: ez + 60x3x10
db curl: 55x3x8
rear delt row: 35x10, 80x5x10
db anterior raise: 35x3x12
db lateral raise: 30x8

gym closed. ran outta time to do some more delt raises

getting a little pudgy, time to tone cals down to 3000 a day.

[w1cked]

7/15/13

Legs & abs

Squat: 95x5, 135x5, 185x5, 225x3, 275x1, 315x5, 355x1, 385x1, 425x3
Gm: 135x5, 185x5, 225x6
Leg curl: 80x5, 120x8
Standing calf: 140x5, 240x5, 340x5, 440x8x5
4 way neck: 2nd pin x 10, 3rd pin x 25
Seated calf: 70 x 10

Ran outta time

[w1cked]

7/17/13

Chest & Back

Db Bench: 20x20, 35x10, 50x5, 65x5, 80x3, 95x3, 110x8, 2x6
db row: 80x10, 110x5, 140x3, 170x3x5
db incline: 75x3, 90x9, 2x8
chest supported row: 90x5, 135x3, 180x3x8
hs chest: 140x5, 180x3, 210x10, 6
lat pull: 135x5, 180x3, 225x2x10
db front raise: 35x3x12
db lateral raise: 30x3x10
db rear flye: 25x2x15
db front raise: 35x2x12
db lateral raise: 30x3x10
db rear flye: 25x2x15
barbell curl: barx45

starting to diet down for a show 17 weeks away (nov 16 NPC hosted by Bev Francis' gym in Long Island). although there's a good chance I might do one 15 weeks away (New England championships in Baaaahstan), or both. not sure yet. probably physique. maybe bb depending on where I weigh in..

[w1cked]

7/19/13

Delts & Arms

DB bench: 20x20, 35x10, 50x5, 65x5, 80x5, 95x10, 2x9, 8
hs lateral: 20x10, 40x5, 60x5, 80x3x6
lying tri ext: ez bar+30x5, +70x3x10
db curl: 35x5, 55x3x10
hs lateral: 80x3x6
lying tri: ez bar+70x3x10
db curl: 55x3x10
rear delt row: 45x10, 80x4x12
front delt raise: 35x2x12
side delt raise: 30x2x10
rear delt raise: 30x2x10
front delt raise: 35x2x12
side delt raise: 30x2x10
rear delt raise: 30x2x10

couple days into diet, so far so good. my elbows are absolutely killing me from the upper body volume. considering adding some nandrolone for teh joints.

[Artie]

Deca is not paleo, the evidence tells that only Boldenone is paleo approved and was used by cavemen.

[mrlakramondas]

Maybe do a pushdown variation instead of the tri ext if your elbows are hurting. Of course, it could simply be a case of too much stress in general. You can also use a revolving handle (in a cable cross machine) on all the bicep/tricep/side-rear delt training and see if that helps. Plus include some reverse forearm work, can be good if you have forearm-elbow pain. Finger extensions in sand/clay or using a rubber band can help too.