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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: ryanhard on May 08, 2007, 10:14:35 AM
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hi ryan here,
just abit of info...i am 31,and 5 foot 4 tall and and weigh 138lbs.
my training is very basic and hard.
i train every 4th day.
my last two workouts.....
3rd may.
incline dumbell press-1x3 90lbs
close grip press-1x7 145lbs
dumbell squats-1x12 90lbs
sissy squats-2x15 bw+20lbs
7th may.
deadlifts-1x5 295
seated military press-1x7 110lbs
barbell rows-1x12 135lbs
hammer curls-1x8 35lbs
all advice and comments are welcome!
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finally! one of the few getbigger's will to post their numbers and show us what they're made of! I applaud you stranger! Now quit fucking around get to work! :D
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do you fail at the rep range you listed or do you just kinda stop? I'm wondering what you're mindset is in coming up with this routine.
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do you fail at the rep range you listed or do you just kinda stop? I'm wondering what you're mindset is in coming up with this routine.
Do you understand his sets/rep scheme? No matter how much I read it, it looks like 1 set of five reps with this and that, etc. I don't get it. ???
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Do you understand his sets/rep scheme? No matter how much I read it, it looks like 1 set of five reps with this and that, etc. I don't get it. ???
that's kinda what I was getting at. I don't really understand what the endpoint is...
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i only count working sets,each exercise has 3-5 warm-up sets.
this training cycle i have been focusing on deadlifts and the 3 pressing exercises,while just maintaining a set level on the others.
i have two more weeks of hard training,before backing off for 2-3 weeks before starting again.
i have not decided what to focus on yet.
top sets on the 3 pressing exercises are taken to failure,deadlifts i aim for 5-8 reps.
i also warm-up each work-out with 3x10 of chin-ups.
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i am limited in what exercises i can use as i train at home.
thought i had better mention that!.
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how long you been training?
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i have been training since i was 14,i weigh 138lbs at the moment.at my heaviest i was 170lbs in good condition.i lost most of that when i was injured with a knee injury and a quad strain.so lost motorvation for a couple of years and i dropped right down to 120lbs but the past year i have got right back into training and am slowley building myself back up.
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11th may.
incline dumbell press-3 warm-ups 1x3 90lbs crap-no improvement
close grip press-2 warm-ups 1x7 145lbs
dumbell squats-4 warm-ups 1x10 90lbs
just terrible,my mind was all over the place.just felt tired and weak.
time for a change i think,anybody got any ideas?
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start working out more often. HIT IS SHIT
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may 14th
shoulders. 3 giant sets
front raises 15lbs 20,15,15 reps
side laterals 10lbs 20,15,15
upright rows 45lbs 10,10,10
military press 70lbs 10,10,8
bent laterals 10lbs 20,15,15
triceps.
seated tricep extensions(tricep-bar) 3x15,15,10 45,55,65lbs
one arm dumbell extensions 2x15,10 10,15lbs
bench dips 2x25 body weight
decided to increase volume and see what happens.
shoulders burned like hell and pumped up amazing!
triceps too,measured arms for first time in a while a pumped 15inches.not bad at a body weight of 138lbs.
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go to a 4 or 5 day split with higher volume. 12-20 sets per bodypart.
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18th may.
deadlifts 6reps-295lbs
high incline military press 15reps-120lbs
bent rows 8reps-170lbs
hammer curls 5reps-50lbs
top sets listed.
felt good,just gotta keep at it!
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start working out more often. HIT IS SHIT
I agree; step up the frequency, hit each muscle twice weekly AND ensure that the intensity is kickass otherwise don't be surprised if nothing much happens. ;) 5-8 sets per muscle based on muscle size, each set intense AFTER/not including warmups.
That's also assuming there's protein taken in between meals.
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may21st,
work sets only.
incline dumbell press 1x10-70lbs
dips 1x12-bodyweight+20lbs
seated tricep extension 1x11-70lbs
barbell hack squats 1x8-140lbs
all work sets to failure
regarding the advice i have recieved,i cannot train each bodypart twice a week as i do not recover very well,my legs are very sore and it hurts to walk properly(may22nd) and they will be sore until friday so how can i train them twice a week?and this is the same for all bodyparts.
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may21st,
work sets only.
incline dumbell press 1x10-70lbs
dips 1x12-bodyweight+20lbs
seated tricep extension 1x11-70lbs
barbell hack squats 1x8-140lbs
all work sets to failure
regarding the advice i have recieved,i cannot train each bodypart twice a week as i do not recover very well,my legs are very sore and it hurts to walk properly(may22nd) and they will be sore until friday so how can i train them twice a week?and this is the same for all bodyparts.
go once a week per muscle group (direct training), with high volume. 4-5 day split.
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may 25th.
work sets only.
deadlifts 1x5-305lbs
high incline barbell press 1x13-130lbs
barbell rows 1x7-175lbs
hammer alternate curls 1x6-50lbs
felt good.
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may 25th.
work sets only.
deadlifts 1x5-305lbs
high incline barbell press 1x13-130lbs
barbell rows 1x7-175lbs
hammer alternate curls 1x6-50lbs
felt good.
Why do you have it split like that? Just curious. Doing the total body thing? Good numbers man! Keep it up!
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yeah,my split is....
1/chest,triceps,legs
2/back,shoulders,biceps
just focusing on the basics,for overall size and strength.
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yeah,my split is....
1/chest,triceps,legs
2/back,shoulders,biceps
just focusing on the basics,for overall size and strength.
do more sets. more sets=more loading=more muscle
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may 28th.
incline dumbell press 1x11-70lbs
dips 1x10-b/w+45lbs
seated tricep extension 1x8-80lbs
barbell hack squats 1x8-150lbs
good workout,improved on everything.
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may 28th.
incline dumbell press 1x11-70lbs
dips 1x10-b/w+45lbs
seated tricep extension 1x8-80lbs
barbell hack squats 1x8-150lbs
good workout,improved on everything.
THATA BABY THATA WAY!!! ;D ;D
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do more sets. more sets=more loading=more muscle
I don't know....I don't think he's really doing a bad thing limiting his sets at this point, might want to spice it up a little with some different movements but it's my opinion that 90% of the guys I see training in the gym are doing things that they shouldn't be doing just to do them. Why is a dude that weighs 115lbs and is 6 feet tall doing concentration curls with the 25lbers? I dont' get it.
I say keep going like he is for a little while longer than re-assess the situation.
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june 1st.
deadlifts 1x7-305lbs
high incline barbell press 1x10-150lbs
barbell rows 1x9-175lbs
dumbell hammer curls 1x7-50lbs
felt good,strong.improved on everything so am pleased with the way things are going.
i believe that most people would be bigger and stronger if they stopped wasting there time on exercises that will not get them anywere.
how many times have you seen guys training arms doing set after set and they cannot bench 200lbs,they will never get big arms that way.u have to get stronger on the basics
u won't see a guy u cannot bench 200lbs with a muscular 20inch arm,you will see that on a guy who uses a lot more.
i keep my sets low to aid my recovery,i overtrain very easily.
so that is why i am focusing on the basics,also i am limited by what i can do as i train at home.
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june 1st.
deadlifts 1x7-305lbs
high incline barbell press 1x10-150lbs
barbell rows 1x9-175lbs
dumbell hammer curls 1x7-50lbs
felt good,strong.improved on everything so am pleased with the way things are going.
i believe that most people would be bigger and stronger if they stopped wasting there time on exercises that will not get them anywere.
how many times have you seen guys training arms doing set after set and they cannot bench 200lbs,they will never get big arms that way.u have to get stronger on the basics
u won't see a guy u cannot bench 200lbs with a muscular 20inch arm,you will see that on a guy who uses a lot more.
i keep my sets low to aid my recovery,i overtrain very easily.
so that is why i am focusing on the basics,also i am limited by what i can do as i train at home.
interesting..nice to see someone who's not just another lamb in the flock.
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hi guys computer been down for a few weeks but am back now!!!!!!!!!!
last 3 workouts....
13th july
deadlifts -1x9 305lbs
bent rows -1x6 185lbs
high incline press -1x8 150lbs
16th july
barbell hack squats -2x9,7 195lbs
e-z bar curls -1x7 90lbs
18th july
dips -1x5 bodyweight+75lbs
low-incline bar press -1x5 170lbs
lying tricep extensions -1x8 90lbs
overall am very happy with my progress.i weigh myself every 3 months last time i was 138lbs as of 11th july i am now 147lbs.
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hey is that deadlift an olympic bar with 3 plates per side? if so then you're doing 315 not 305
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no its just a normal straight bar so it is just 305lbs.
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20th july
deadlifts 1x7 -307lbs
bent rows 1x10 -170lbs
high incline bar press 1x7 -150lbs
pretty good,but right elbow aching on the rows.
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more volume. soon you will get stuck and only volume will help you.
besides low volume training doesnt give you the complete look.
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give me an example of what you consider volume training.
at the moment my training is going pretty good,i will make some changes when things change.
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23d july
barbell hack squats 2x7,6 -205lbs
sissy squats 2x15 -b/w+44lbs
preacher curls 1x7 -55lbs
e-z bar curls 1x6 -90lbs
good workout,quads and biceps really pumped up.
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25th july
low-incline dumbell press 1x10 -70lbs
dips 1x10 -b/w+45lbs
incline barbell press 1x5 -150lbs
bench dips 2x20 -b/w
very good pump,felt strong.
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27h july
deadlifts 1x8 -307lbs
bent rows 1x6 -185lbs
giant set for shoulders-dumbell front raises
side laterals
dumbell upright rows
dumbell presses
bent laterals
2 giant sets x10
all done with the same dumbells -15lbs
shoulders hurt like hell!!
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30th july
looking in my log i realised i had done the same thing(low sets and reps)for over a year,so thought it was time for a change.
free hand squats 3x10 -b/w,bw/+20lbs,b/w+40
lunges dumbell 3x10 -10lbs
step-ups 3x10 -b/w
barbell hack squats 3x10,8,8 -120lbs,140lbs,140lbs
sissy squats 3x10 -b/w,b/w+10lbs,b/w+20lbs
all done as a giant set(3 times)
front squats 2x10 -50lbs(never done these before,could barely stand so lbs is not where i would like)
the pump was amazing,and the pain doing the giant set was torture.but for first time not to bad.
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30th july
incline flyes 3x10 -40lb,50lbs,50lbs
incline bar presses 3x10,10,7 -95lbs,120lbs,140lbs
dips 3x10,10,7 -b/w,b/w+10lbs,b/w+20lbs
all 3 exercises done as a tri-set
e-z bar curls 2x10 -45lbs,55lbs
inclind dumbell curls 2x10 -15lbs,25lbs
preacher curls (e-z bar) 2x10,3 -45lbs,55lbs
dumbell hammer curls 2x10,6 -15lbs,25lbs
had to work really hard to try and get to 10 reps on everything and failed will try harder next time!
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more volume. soon you will get stuck and only volume will help you.
besides low volume training doesnt give you the complete look.
c'mon now. I don't even know where this comes from, explain to me what you could possibly mean...if a guy is consistantly getting stronger even if the volume is low he's gonna get bigger if he covers his basis as far as eating goes.
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i did not understand that one myself!
training with more volume only burns me out after a few weeks so i do low sets to keep interest and keep a little fresher mentally.
volume sucks for me,i like to be in and out under an hour.
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last work outs....
6th august
deadlifts 1x5 -270lbs
low-incline dumbell press 1x13 -60lbs
dumbell rows 1x12 -60lbs
e-z bar curls 1x10 -65lbs
9th august
barbell hack squats 1x10 -170lbs
close grip bench press(e-z bar) 1x15 -110lbs
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Why did your weight go down on deadlifts?
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c'mon now. I don't even know where this comes from, explain to me what you could possibly mean...if a guy is consistantly getting stronger even if the volume is low he's gonna get bigger if he covers his basis as far as eating goes.
nope, not as easy as that. i used to believe that myself, i was into the " if you squat 250kg you cant have small legs" bullshit". If you get stronger you will get bigger, yes its true to some extent (obviously) but not as complete or as big as you would have been with more volume (than this guy does). My advice is "get stronger with more volume" and not just get stronger.
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nope, not as easy as that. i used to believe that myself, i was into the " if you squat 250kg you cant have small legs" bullshit". If you get stronger you will get bigger, yes its true to some extent (obviously) but not as complete or as big as you would have been with more volume (than this guy does). My advice is "get stronger with more volume" and not just get stronger.
what exactly do you mean 'complete'?
i only count my top sets,not warm-ups.each exercise gets 2-4 w/ups so when you say volume what do you mean?20 sets?
i used to train in a more conventional way 8-12 sets per bodypart and got no-where fast,the moment i cut my sets i started to grow.so i say people have to find what works best for themselves.
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Why did your weight go down on deadlifts?
i was tired,had not eaten as well and was just a little worn out,but will be back to normal next workout.
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14th august.
deadlifts 3w/ups 1x5 -305lbs
barbell rows 2w/ups -1x7 -185lbs
e-z bar curls 2w/ups -1x8 -80lbs
good workout,deadlifts felt real heavy.
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15th august
low-incline dumbell press 3w/ups 1x10 -70lbs
close-grip bench press(e-z bar) 1w/up 1x12 -120lbs
high incline barbell press 2w/ups 1x7 -140lbs
pretty good
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17th august
squats 4x20 -75lbs,75lbs,95lbs,120lbs(no stands so have to lift from the floor,thats why so light)
barbell hack squats 3x15,10,8 -120lbs,160lbs,195lbs
okay workout,i will try harder next time!
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20th august.
chin-ups 3x10 -b/w(just as a warm-up)
deadlifts 4x12,10,8,5 -150lbs,205lbs,260lbs,315lbs(new record)
bent rows 4x20,12,8,6 -120lbs,150lbs,185lbs,185lbs.
e-z bar curls 3x15,8,7 -45lbs,65lbs,90lbs
good workout,felt strong.
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23rd august.
low-incline dumbell press 4x15,15,10,8 -50lbs,50lbs,60lbs,75lbs
close grip bench press(e-z bar) 2x15,8 -90lbs,130lbs
high-incline barbell press 3x15,10,9 -95lbs,120lbs,140lbs
dips 3x12 -b/w
good,increased on everything!
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24t august.
squats 4x20 -75lbs,75lbs,95lbs,120lbs
barbell hack squats 3x15,12,7 -120lbs,160ls,205lbs
dumbell lunges 2x5per leg -25lbs
i am writing this 25mins after and i feel really bad,feel sick and got a headache coming.all i wanna do is lie down and not move!
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27th august.
deadlifts 4x15,10,7,5 -150lbs,205lbs,260lbs,315lbs
bent rows 4x20,15,10,7 -120lbs,150lbs,185lbs,185lbs
e-z curls 3x15,10,8 -45lbs,65lbs,90lbs
deads felt even heavier than last week!
regarding squats on leg day,gonna drop them,as i have to pick the bar from the ground to my neck i feel it is a waste of effort.my neck hurt all afternoon the last time i trained legs.i have felt my left hip aching a lot more since i started the squats even though i 've only done them for 2-3 weeks.
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29th august.
low-incline dumbell press 4x15,15,12,6 -50lbs,50lbs,60lbs,80lbs
close grip bench press 2x12,5 -100lbs,140lbs
high incline barbell press 3x15,12,8 -95lbs,120lbs,145lbs
dips 3x12 -b/w
felt stronger than i was!!was aiming for more reps,but did okay on everything.try for more reps next time.
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31st august
squats(holding a 20k plate) 3x20 -44lbs(as a w/up)
barbell hack squats 4x15,10,10,9 -95lbs,130lbs,170,205lbs
dumbell lunges 2x12,10 -30lbs
legs really pumped up,felt light headed and sick again!
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3rd september.
chin ups 3x10 -b/w
deadlifts 4x15,10,8,6 -150lbs,205lbs,260lbs,316lbs
bent rows 4x15,12,7,5 -130lbs,160lbs,195lbs,195lbs
preacher curls(e-z bar) 3x15,12,8 -35lbs,45lbs,55lbs
good workout,increased on deadlifts and rows.
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5th september.
low-incline dumbell press 4x15,15,12,7 -50lbs,50lbs,60lbs,80lbs
close grip bench(e-z bar) 2x15,13 -90lbs,120lbs
high incline barbell press 3x15,10,6 -95lbs,120lbs,140lbs
dips 4x10 -b/w
good pump,overall pretty happy with the way things are going.
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7th september.
squats(holding 20k plate) 3x20 -44lbs(w/up only)
barbell hack squats 4x15,12,10,8 -95lbs,130lbs,175lbs,210lbs
dumbell lunges 2x10per leg -25lbs
sissy squats 2x10 -b/w
legs are wiped out!! quads are shaking from the pump!
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14th september
dumbell squats 1x8 -90lbs
barbell hack squats 1x10 -185lbs
low incline dumbell presses 1x6 -70lbs
close grip bench press(e-z bar) 1x10 -110lbs
only put down work sets.
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18th september
deadlifts 1x6 -305lbs
bent rows 1x9 -185lbs
seated military press 1x6 -145lbs
e-z bar curls 1x8 -90lbs
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22nd september
low-incline dumbell press 1x8 -80lbs
close grip bench press(e-z bar) 1x9 -130lbs
dumbell squats 1x12 -90lbs
barbell hack squats 1x9 -195lbs
did better on everything,so am pretty happy!
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I don't know man, feels like ya need more actual work sets 8).
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I don't know man, feels like ya need more actual work sets 8).
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september 23rd.
my chest,back and legs are all extremeley sore,so if i did more top sets i'd never recover in time for my next workout.
i don't think i will be 100% recovered for the next workout as it is.i know what u mean and i would like to do a little more.but that will have to wait.
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Yeah fair call, you gotta listen to your body 8)
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26th september
deadlifts 1x5 -315lbs
bent-rows 1x8 -195lbs
high incline barbell press 1x8 -145lbs
e-z bar curls 1x8 -90lbs
was alittle tired,but was happy with the workout!
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30th september
flat-dumbell bench press 1x7 -80lbs
close grip bench press(e-z bar) 1x7 -145lbs
dumbell squats 1x6 -100lbs
barbell hack squats 1x8 -205lbs
not done flat-dumbells for a long time felt a little strange,that why i did not do them as well as i thought.
dumbell squats,gonna use wrist straps next time as my grip let me down a little.
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30th september
flat-dumbell bench press 1x7 -80lbs
close grip bench press(e-z bar) 1x7 -145lbs
dumbell squats 1x6 -100lbs
barbell hack squats 1x8 -205lbs
not done flat-dumbells for a long time felt a little strange,that why i did not do them as well as i thought.
dumbell squats,gonna use wrist straps next time as my grip let me down a little.
cant you do reg squats?
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no i can't do regular squats as i train at home and do not have stands,so if i do em i have to pick the bar up of the ground,which is a waste of time and energy.
i would if i could!!!!!
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no i can't do regular squats as i train at home and do not have stands,so if i do em i have to pick the bar up of the ground,which is a waste of time and energy.
i would if i could!!!!!
hmmm, not good. you should try to get a squat rack. you need to squat alot heavier than you are doing....
that or go to a gym.
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4th october
deadlifts 1x5 -325lbs
bent rows 1x9 -195lbs
high incline barbell press 1x8 -150lbs
e-z bar curls 1x7 -91lbs
good workout,325lbs in the deadlifts is new best,so am pretty happy.
5th october,entire body is wrecked,so sore!!
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4th october
deadlifts 1x5 -325lbs
bent rows 1x9 -195lbs
high incline barbell press 1x8 -150lbs
e-z bar curls 1x7 -91lbs
good workout,325lbs in the deadlifts is new best,so am pretty happy.
5th october,entire body is wrecked,so sore!!
the bent rows are they old school rows or the semi shrugs dorian used?
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the bent rows are regular ones,old school i guess!!
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8th october
flat-dumbell bench press 1x8 -80lbs
close-grip bench press(e-z bar) 1x9 -145lbs
dumbell squats 1x4 -110lbs (a mistake,set up dumbells wrong)
barbell hack squats 1x10 -205lbs
pretty good,apart from my mistake,i did not notice i had set up dumbells to 110lbs when they should have been 100lbs.
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12th october
deadlifts 1x5 -325lbs
bent rows 1x7 -200lbs
high incline barbell press 1x7 -155lbs
e-z bar preacher curls 1x7 -55lbs
felt okay,a little tired.
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15th october.
flat dumbell bench press 1x4 -90lbs
close grip bench press(e-z bar) 1x7 -147lbs
dumbell squats 1x8 -100lbs
barbell hack squats 1x9 -210lbs
not to bad.
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19th october
deadlifts 1x5 -325lbs
high incline barbell press 1x6 -160lbs
two-arm incline dumbell rows 1x7 -70lbs
preacher curls(e-zbar) 1x6 -60lbs
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23rd october
flat dumbell bench press 1x4 -90lbs
close grip bench press(e-z) 1x6 -155lbs
barbell hack squats 1x8 -215lbs
dumbell squats 1x9 -90lbs
felt pretty good,a little tired but did okay!
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30th october
deadlifts 1x5 -260lbs
incline dumbell press 1x8 -70lbs
bent rows(curl grip on e-z bar) 1x10 -130lbs
2nd november
dumbell squats 2x12 -70lbs
e-z bar curls 1x10 -70lbs
last 2 workouts were a lighter than normal due to a bad cold and not eating right.
back to normal now
6th november
bent rows 1x8 -185lbs
curl grip e-z bar rows 1x10 -135lbs
dumbell rows 1x8 -70lbs
e-z bar curls 1x8 -75lbs
7th november
close grip low incline barbell press 1x6 -160lbs
high incline dumbell press 1x8 -60lbs
dips 2x15 -b/w
one arm side laterals 1x10 -25lbs
12th november
deadlifts 1x5 -295lbs
dumbell squats 2x12 -70lbs
sissy squats 2x15 -b/w
just taking it a little slow,still getting back, after my cold.strength down a little.
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14th november
low-incline barbell close grip press 1x7 -165lbs
high-incline dumbell press 1x10 -60lbs
dips 1x12 -b/w+20lbs
one-arm side laterals 1x10 -30lbs
since i changed my grip a little on the barbell press,i am getting a much better chest pump,and no shoulder irritation.
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16th november
bent rows 1x9 -190lbs
dumbell rows 2x10 -70lbs
bent laterals 2x15 -25llbs
e-z bar curls 1x7 -90lbs
hammer curls 1x15 -25lbs
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19th november
deadlifts 1x5 -305lbs
dumbell squats 1x12 -80lbs
sissy squats 2x15 -b/w+10lbs
if you would like me to put up more information,please let me know.not sure what to write.
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21st november
low incline close-grip barbell press 1x6 -170lbs
incline dumbell press 1x7 -70lbs
dips 1x11 -b/w+30lbs
one arm side laterals 1x12 -30lbs
pumped up,good workout!
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23rd november
bent rows 1x8 -195lbs
dumbell rows(hand on knee) 2x10 -70lbs
bent laterals 2x12 -30lbs
e-z bar curls 1x8 -90lbs
dumbell hammer curls 1x10 -30lbs
good solid workout.
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26th november
deadlifts 1x5 -315lbs
dumbell squats 1x8 -90lbs
sissy squats 2x15 -b/w+20lbs
hard workout,trained in the morning,later on got a really bad cold,feel like shit.
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5th december.
took a week off due to a bad cold,still not 100%
low incline close grip bench press 2x15-120lbs,1x10-140lbs,1x6-160lbs
incline dumbell presses 1x12-50lbs,1x6-70lbs
strength down a little,not been eating very well.
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7th december
dumbell squats 2x15-50lbs,1x10-70lbs,2x6-90lbs
e-zbar curls 1x20-45lbs,1x8-65lbs,1x6-90lbs
not too bad,just trying to get back to where i was.
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11th december
deadlifts 1x15-150lbs,1x8-205lbs,1x5-260lbs,1x5-315lbs
bent rows 1x20-120lbs,1x12-150lbs,1x8-185lbs
13th december
low incline close grip barbell press 2x15-120lbs,1x10-145lbs,1x7-165lbs
incline dumbell press 1x15-50lbs,1x7-75lbs
two good workouts!!
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14th december
dumbell squats 1x15-50lbs,1x12-60lbs,1x12,70lbs,2x6,5-100lbs
e-z bar curls 1x20-45lbs,1x10-65lbs,1x6-95lbs
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18th december
deadlifts 1x15-150lbs,1x8-205-lbs,1x5-260lbs,1x5-325lbs
bent rows 1x20-120lbs,1x10-150lbs,1x7-195lbs
20th december
low incline barbell close grip presses 2x15-120lbs,1x8-145lbs,1x6-170lbs
incline dumbell presses 1x12-50lbs,1x3-80lbs,1x3-70lbs
two good solid workouts!
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22nd december
dumbell squats 1x15-50lbs,1x15-60lbs,1x10-75lbs,2x4,3-115lbs(way too heavy)
e-z curls 1x20-45lbs,1x10-75lbs,1x5-100lbs
22nd december 2006 22nd december
calves -14 and a quater -14 and a half
legs -21 -21 and a half
waist -31 and half -31
arms -14 and a quater -14 and a half
bodyweight -139lbs -145lbs
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Nice results! How far up on the leg are you measuring when you measure the thigh?
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thanks
i measure in the middle of the thigh(flexed)
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1st january 2008
barbell hack squats 3x20 -75lbs,95lbs,120lbs
sissy squats 2x20 -b/w
took over a week off.so strength down,and not used to higher reps for legs.
felt a little sick for about 30 mins after.
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2nd jan
back
bent rows 3x20 -95lbs,120lbs,130lbs
dumbell rows 2x20 -35lbs,40lbs
t-bar rows 2x20 -75lbs,95lbs
deadlifts 3x10 -120lbs,160lbs,205lbs
1st back workout of the year-good pump!
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7th jan
low-incline bench press 3x20,15,11 -95lbs,120lbs,140lbs
high-incline bench press 3x15,11,9 -95lbs,105lbs,120lbs
barbell hack squats 3x20 -85lbs,105lbs,130lbs
the squats wiped me out!!
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9th jan
bent rows 3x20,15,12 -115lbs,150lbs,170lbs
deadlifts 3x10,8,5 -170lbs,230lbs,270lbs
e-z bar curls 3x20,15,12 -45lbs,55lbs,65lbs
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11th jan
low-incline bench press 3x20,15,13 -95lbs,120lbs,140lbs
high-incline bench press 3x15,12,12 -85lbs,105lbs,120lbs
barbell hack squats 3x20 -85lbs,105lbs,134lbs
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14th jan
bent rows 3x20,18,12 -115lbs,150lbs,175lbs
deadlifts 3x10,8,5 -175lbs,230lbs,280lbs
wide-upright rows 2x15,12 -75lbs
e-z bar curls 3x20,15,8 -45lbs,55lbs,70lbs
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16th jan
low-incline bench press 3x20,15,11 -100lbs,120lbs,150lbs
high-incline bench press 3x15,15,10 -95lbs,105lbs,120lbs
barbell hack squats 3x20 -95lbs,115lbs,140lbs
the hacks wiped me out,felt like crap for 30mins after,but legs really hit hard!
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18th jan
deadlifts 4x10,8,5,5 -140lbs,195lbs,250lbs,295lbs
bent rows 3x20,15,10 -120lbs,150lbs,185lbs
wide-upright rows 2x15 -75lbs
e-z bar curls(close) 3x20,10,8 -45lbs,55lbs,65lbs
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21st jan
low incline bench press 3x20,13,10 -105lbs,130lbs,155lbs
high incline bench press 3x15,12,7 -100lbs,110lbs,130lbs
barbell hack squats 3x20 -95lbs,120lbs,145lbs
23rd jan
deadlifts 4x15,10,5,5 -150lbs,195lbs,250lbs,305lbs
bent rows 3x20,12,8 -130lbs,160lbs,190lbs
wide upright rows 2x15,12 -75lbs
e-z bar curls 3x20,10,10 -45lbs,65lbs,65lbs
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25th jan
low-incline bench press 3x20,12,8 -115lbs,140lbs,160lbs
high-incline press 3x15,12,8 -100lbs,110lbs,130lbs
barbell hack squats 3x20 -95lbs,120lbs,150lbs
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28th jan
deadlifts 4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows 3x20,12,7 -130lbs,160lbs,195lbs
wide-upright rows 2x12 -85lbs
e-z bar curls 3x20,10,8 -45lbs,65lbs,75lbs
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30th jan
low incline bench press 3x20,12,9 -115lbs,140lbs,160lbs
high incline press 3x15,10,10 -105lbs,115lbs,130lbs
barbell hack squats 3x20 -95lbs,120lbs,155lbs
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1st feb
deadlifts 4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows 3x20,16,15 -115lbs,140lbs,160lbs
wide upright rows 2x12 -85lbs
e-z bar curls 3x20,10,8 -45,65,75lbs
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4th feb
low-incline bench press 3x20,15,10 -115lbs,140lbs,160lbs
high incline press 3x15,15,11 -105lbs,115lbs,130lbs
barbell hack squats 3x20 -95lbs,120lbs,155lbs
6th feb
deadlifts 4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows 3x20,18,15 -115lbs,140lbs,160lbs
wide upright rows(e-z bar) 2x8,7 -90lbs
alternate dumbell curls 3x15,10,8(per arm) -25lbs,35lbs,35lbs
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8th feb
low-incline dumbell press 3x20,16,10 -50lbs,60lbs,70lbs
high-incline press 3x15,15,8 -105lbs,115lbs,140lbs
barbell hack squats 3x20 -105lbs,130lbs,160lbs
good workout,even though i felt a little tired and stomach was off.
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11th feb
deadlifts 4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows 3x20,10,7 -130lbs,160lbs,195lbs
wide upright rows(e-z bar) 2x15,12 -45lbs,65lbs
alternate hammer curls 3x15,10,5 -25lbs,35lbs,50lbs.
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13th feb
low-incline bench press 3x20,12,8 -115lbs,145lbs,170lbs
high incline press 3x15,15,8 -105lbs,115lbs,140lbs
barbell hack squats 3x20 -105lbs,130lbs,170lbs
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21st march
hi guys,am back now,decided to start my log back up.could not be arsed to do the log as got no feedback.
todays workout.
barbell hack squats 1x10-210lbs
low incline dumbell press 1x7-80lbs
bent rows 1x8-190lbs
thanks guys!!!!!!!!!!!!!
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25th march
high-incline press 1x9-155lbs (1rep more)
deadlifts 1x5-330lbs (5lbs more,new pw)
dumbell rows 1x8-80lbs
preacher curls(e-z) 1x5-55lbs (failed at 5,just could not move it!!!)
good work-out,gonna have some steak and rice !!!
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whoa, there's no one in this one?? weird.
when you say "high incline", what do you mean? also, i didn't read the earlier posts, but your workout structure seems a little scattershot, how do you set up your split?
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"high-incline" is not as high as a shoulder press,but not as low as a regular incline,if that helps.rally feel it in the upper chest and shoulders.
my split is
routine 1
chest/triceps/legs
routine 2
shoulders/back/biceps
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so like halfway between? not bad. i do that once in a while with dumbbells to mix it up for assistance, but our barbell station can't adjust otherwise i'd try that too. :-\
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30th march
low-incline dumbell press 1x8-80lbs(1 rep more!)
barbell close grip bench 1x5-160lbs
barbell hack squats 1x9-215lbs(5lbs more)
dumbell squats 2x8-70lbs
pretty good,considering i did not eat or sleep very well for the past 3 days.
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that's real good on the barbell hacks. just to piss around i took a shot with 135 and nearly fell over backwards. not to mention the brush-burn on my ass. ::)
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lol yeah i've done that a few times!!!
i have to have my heels raised or i go backwards in a hurry!!!
since i started them i have noticed my teardrop is thicker,so i am very happy with them.
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lol yeah i've done that a few times!!!
i have to have my heels raised or i go backwards in a hurry!!!
since i started them i have noticed my teardrop is thicker,so i am very happy with them.
you mean you stand on your toes, or you use plates under your heels?
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yeah,i use 2 plates,to stop falling backwards
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3rd april
high-incline press 1x7-160lbs(5lbs more)
deadlifts 1x5-330lbs
t-bar rows 1x8-145lbs
preacher curls(e-zbar) 1x6-55lbs(1 rep more)
good work-out,felt strong and made a little improvement,so pretty happy!
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7th april
low-incline bench press 1x6-175lbs(5lbs more)
low-incline dumbell press 2x8,6-70lbs
dips 2x12-b/w
barbell hack squats 1x11-215(2 reps more!)
dumbell squats 2x12-70lbs(4 reps more on both sets)
8th april
chest/legs/shoulders/upper back really sore!!!!!
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11th april
high-incline press 1x7-160-1/2lbs
deadlifts 1x5-335lbs(new pb!!)
t-bar rows 1x7-155lbs
preacher curls(ez bar) 1x7-55-1/2lbs
good workout,increased on all,but was really hard!! did not feel as strong as the last time i did this workout,that one was great and everything was easy,not this one!!!
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your workouts are incredibly brief. it looks like they can't take more than 20 minutes or so. you feel like that gives you enough work?
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my workouts take around an hour,i only list my working sets,not warm-ups.i do 3-4 warm-ups for each exercise.cannot be arsed to type them!!!
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15th april
low incline barbell press(close grip) 1x6-178lbs(3lbs better)
incline dumbell press 2x10,7-70lbs
barbell hack squats 2x8,6-220lbs(5lbs more)
increased on everything so pretty happy with the way things are going!
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where are you finding a way to add 3 pounds to your lifts, man? they have 1.5 pound plates at your gym? ???
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Judging by the poundages being thrown up in this thread, I'd say we have another Kaz in the making 8)
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yeh,1.5 plates(i've got 4 of them)
Judging by the poundages being thrown up in this thread, I'd say we have another Kaz in the making 8)
what?
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19th april
high-incline press 1x6-165lbs
deadlifts 1x5-340lbs
t-bar rows 1x12-135lbs
preacher curls 1x5-65lbs
felt strong so increased a little more than i planned,but happy with it!
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never anything wrong with an unexpected bump in the weight! good work, man. 8)
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never anything wrong with an unexpected bump in the weight! good work, man. 8)
thanks man!!!
23rd april
low-incline barbell press 1x5-185lbs(new pb!!)
dumbell incline press 2x12-60lbs
barbell hack squats 2x6 -225lbs(new pb!!)
sissy squats 2x15-b/w+20lbs
good work out.
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that seems low on the DB inclines. i'd imagine you could use more than that if you're kicking around 185 with a bar. or are you aiming for a stretch?
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that seems low on the DB inclines. i'd imagine you could use more than that if you're kicking around 185 with a bar. or are you aiming for a stretch?
yeah,went a little lighter this week,i was shooting 4 20reps but got nowhere near lol
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9th may
dumbell squats 2x8-80lbs
low incline bench 2x8-150lbs
bent rows 2x8-150lbs
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dumbbell squats, what's the reason for those? and if you're going for that type of movement, i'd suggest a trap bar. easier to hold onto.
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15th june
deadlifts 1x5-325lbs
dumbell squats 2x10-70lbs
high incline press 1x7-160lbs
e-z bar curls 1x8-90lbs
only listed top sets,felt good
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tellin ya buddy, scrap the DB squats. you can get more done with either a trap bar or maybe front squats.
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have to do dumbell squats,no rack,no trap bar!!!
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yikes. well c'mon man, start savin' up! you're gonna short-change yourself. as you get stronger you won't be able to keep up.
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i know man,i know lol
i love squats,got up to 405lbs x 6 at a b/w of 140lbs a few years ago.
just at the mo finances are pretty tight,so gotta make do!!!!
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18th june
barbell hack squats w/ups-1x5-225lbs
low-incline bench press w/ups-1x5-180lbs
high incline press w/ups-1x5-160lbs
almost back to my best
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i know man,i know lol
i love squats,got up to 405lbs x 6 at a b/w of 140lbs a few years ago.
just at the mo finances are pretty tight,so gotta make do!!!!
if thats true, and those squats were deep...thats VERY impressive.
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if thats true, and those squats were deep...thats VERY impressive.
thank man,its true,good deep reps.funny thing is i bet i would not budge out the rack with 405 right now,think i am around the 315 mark.am saving for some stands so i can start squating again,hope to get back up there in the next year.
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24TH JUNE
deadlifts
160lbsx20
205lbsx20
250lbsx14
side laterals
15lbsx25
15lbsx25
bent rows
140lbsx20
140lbsx15
e-z bar curls
45lbsx25
45lbsx25
gonna do high reps for a change,see what happens!
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yikes, have fun with them high-rep deadlifts!
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hi guys been a while since i was on here,
so my last few workouts....
14th august
power clean n press 2 w/ups-1x6-125lbs
close grip low incline bench(e-z bar) 2 w/ups-1x8-135lbs
dumbell squats 2 w/ups-1x10-80lbs
18th august
deadlifts 3 w/ups-1x5-315lbs
incline dumbell press 2 w/ups-1x5-80lbs
e-z bar curl 2 w/ups-1x6-95lbs
21st august
power clean n press 2 w/ups-1x5-130lbs
close grip low incline bench(e-z bar) 2 w/ups-1x8-140lbs
dumbell squats 2 w/ups-1x14-80lbs
25th august
deadlifts 3 w/ups-1x5-320lbs
incline dumbell press 2 w/ups-1x7-80lbs
e-z bar curls 2 w/ups-1x6-100lbs
28th august
power clean n press 2 w/ups-1x5-135lbs
close grip low incline bench(e-z bar) 2 w/ups-1x8-145lbs
dumbell squats 2 w/ups-1x8-90lbs
rep range is 5 to 8 on all except dumbell squats which is 8 to 15.
i train twice a week.
i have set lbs/rep goals for each exercise,when i have reached them,i am going to look at different exercises/rep ranges etc
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2nd september
deadlifts 3 w/ups-1x5-325lbs
incline dumbell press 2 w/ups-1x7-80lbs
e-z bar curls 2 w/ups-1x4-100lbs
increased on the deadlifts,tweaked my back,and should have stopped there,but stupidly pushed on.back hurt on the curls,had to stop the set early.
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what's "w/ups" ?
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w/ups-warm up sets
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8th september
took a few days extra rest for my back.
power clean n press 2w/ups-1x5-141lbs
close grip low incline benc(e-z bar) 2w/ups-1x6-148lbs
dumbell squats 2w/ups-1x9-90lbs
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11th september
incline dumbell press 2w/ups-1x8-80lbs
deadlifts 3w/ups-1x5-325lbs
e-z bar curls 2w/ups-1x6-100lbs