Patrick's Training Log

Trying some new stuff in my training. Trying to stay healthy as well.

Monday, August 29, 2011
Squats 315x 10 x3 sets
Bench 405x1, 430x1, 450x1 All Paused
Close-Grip 3 Board 225x12, 245x12, 265x12
Triceps Pressdowns 80x12, 100x12, 110x12
Side Laterals 25x12, 30x12, 35x12
Rear Laterals 20x12, 25x12, 30x10
Abs - Nautilus Ab Machine and Side Bends

Wednesday, August 31, 2011
3 Count Pause Squats 465x3, 495x3, 525x3, 465x3
Leg Press 200x 12 x3 sets (Using this to stretch out my hips and hamstrings)
Cambered Bar Good Mornings 225x 12 x3 sets
Standing Calf Raises
Military Press 135x 12 x 3sets
Abs

Saturday, September 3, 2011
3 Board Bench Press 365x 6, 385x6, 405x6
Deadlifts (No Belt) 555x1, 585x1, 615x3 (PR)
Lat Pulldowns 130x12, 150x12, 170x12
Seated Cable Rows 130x12, 150x12, 170x12
Hammer Curls 50x12, 55x10, 60x6
Abs

Patrick Cameron wrote:
Leg Press 200x 12 x3 sets (Using this to stretch out my hips and hamstrings)

Have you thought about doing Zercher Rack pulls from a low sumo postion?? And maybe some snatch grip stiff leg deadlifts? Just to mix it up.

bkipp wrote:Have you thought about doing Zercher Rack pulls from a low sumo postion?? And maybe some snatch grip stiff leg deadlifts? Just to mix it up.

I will add these in after this cycle. Right now I am just trying to stretch out after lifts and loosen things up.

Monday, September 5, 2011
Squats 325x 10 x 3 sets
Bench 370x3, 395x2, 420x3, 420x2, 375x2
2 Board Close Grip Press 235x12, 255x12, 275x12
Side Laterals
Rear Lateral
Side Bends
Admired My Good Looks in the Mirror for sets of 12

Are the laterals db raises/rows or pull downs?

How was the nausea after the set of 12 mirrors??

bkipp wrote:Are the laterals db raises/rows or pull downs?

How was the nausea after the set of 12 mirrors??

No nausea at all. In fact, I thought myself so incredibly hot, I took myself out for lunch. I doubt there will be a second date. I ate like a pig.

The side laterals are dbs. At the school we used for Labor Day training, they did 5 pound jumps but started off with a 12.5 pounder. Had to use what was available.

Wednesday, September 7, 2011
Pause Squats 505x3, 535x2, Belt 565x3, 585x2, No Belt 515x2
Leg Press 400x 12x 3 sets
Cambered Bar Good Mornings 275x12 x 3 sets
Standing Calf Raises 170x 12 x 3 sets
Standing Military Press 185x 8 x 3 sets
Nautilus Abs 180x 12 x 4 sets
Side Bends 85x 12 x 3 sets
Sang "I'm a Little Teapot" while skipping through the gym. No homo.

Saturday, September 10, 2011
3 Board Bench 435x3, 455x2, 475x2, 455x3
Deadlifts 560x3, 590x2, 620x3 (PR!), 560x2
Bent Over Rows 135x12 x 3 sets
Lat Pulldowns 140x12, 160x12, 180x12
Cable Rows 140x12, 160x12, 180x12
Hammer Curls 55x10, 60x10, 65x6
Nautilus Abs
Side Bends
Did the Lambada -- I Know its the forbiden dance, I just live dangerously!

Monday, September 12, 2011
Squats 335x12 x 3 sets
Bench 375x3, 400x2, 420x3
2 Board Bench 245x12, 265x12, 285x12
Triceps Pressdowns 90x12, 110x12, 120x12
Side Laterals 30x12, 35x12, 40x12
Bent Over Lateral 25x12, 30x12, 35x12
Nautilus Abs 200x 12 x 4 sets
Side Bends 90x 12 x 3 sets
On the way home, kept thinking Lance Karabel was behind me, but it was just the harvest moon in the sky. Odd, they resemble one another.

Quit the comedian act and stick to lookin at yourself in the mirror and makin everyone sick to their stomachs.

For warmups, I will be doing several feet of what we here in Grand Rapids call "Walk Like the Champ" exercises. You waddle by swinging your legs out to the side instead of walking straight foward with your legs. It loosens up your hips and makes everyone wonder what the hell you're doing.

By the way, the Champ doesn't walk that way due to "being jacked," "my huge frickin' thighs," or the latest "my lats are huge that's why it causes me to walk that like that. Its not bloat."

Now I have to go wipe my tears from laughing so hard by writing this.

Patrick, you need to come clean the coffee off of my computer screen at work. I read this and laughed so hard I spit!!!

And here all along I thought the "Champ" walk was because he was a BAAAAAAD Man!!!

Yes Brian, The Champ is a bad mo fo.

Wednesday, September 14, 2011
Squats + 90 Chains 495x3 (no belt), 525x3 (belt), 555x3 (belt)
Leg Press 490x12 x 3 sets
Good Mornings 315x 8 x 3 sets
Zercher Rack Pulls 275x 6 x 3 sets
Standing Calf Raises 180x 12 x 3 sets
Nautilus Abs 210x 12 x 4 sets
Side Bends 95x 12 x 3 sets

No singing?? No Champ Walks??? Boring day at the gym...but nice work!!

I did ask people if they wanted to smell my shorts, and then it just got wierd after that.

That is what you get for teasing Jake!!

Monday, September 19, 2011
Squats+90c 315x 10x 3 sets
Bench 385x2, 410x1, 435x2, 435x1, 410x2, 385x2
Nautilus Abs 220x12 x 4 sets
Side Bends 100x12 x 3 sets
Abbreviated training tonight because squats for my training partners takes a long time on 90% week.
And then I did a little dance, made a little love (no homo), and basically got down tonight (got down tonight - again No HOMO)

No homo doesn't work when its homo.

Dominic,
Just because I turned down your advances to go to EFS and share a room, don't start making up rumors. Its no homo if there were no other men involved.

No homo

Wednesday, September 21, 2011
Squats+90c 530x3, 560x1, 590x2(PR), 590x1, 560x2, 530x2 - Very happy with these. Last December I hit 585x2 with 90 pounds of chain and hurt my hip/glute/hamstring. Its been a long journey back and was very happy that I was able to do this weight.

Tried to do some Leg Presses but my hips were barking pretty loud
Good Mornings 135x12 x 3 sets to stretch my back
Nautilus Abs 220x 12x 4 sets
Side Bends 100x 12 x 3 sets

Changed into my lifting singlet and held a pose down with any and all challengers. Of course, I won.

Did they evacuate the gym when they seen you coming out of the mens room with your singlet on?

Lance Karabel wrote:Did they evacuate the gym when they seen you coming out of the mens room with your singlet on?

We couldn't see...we were blinded by the light, aka: Pat's white pasty skin.

People were asking to take pics to enlarge and put on their wall next to their Arnold Pictures. Don't be hating on the big somewhat muscular guys.

Saturday, September 24, 2011
2 Board Bench + 90c 365x4, 375x4, 385x3
Deadlifts (No Belt) 590x2, 620x1, 650x2, 650x 2 (This is a big PR. Last year I could not pull anything over 645, even though the year before I hit 665 at a full meet.)
Nautilus Abs 230x12 x 4 sets
Side Bends 110 x 12 x 3 sets

Awesome deadlift!! Nice work "Big" Franco!!

It felt good to see you lift like that...(let me explain). The rest of us aren't in your league (YET!), so to see you push yourself and hit the weights you are capable of lifting is awesome. Keep up the big numbers, p. Pat Cameron.