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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: madfox on November 28, 2008, 02:39:41 PM
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Went with "Big for no reason" because I'm 6'1" 250lbs - 21%BF but my 1RM bench is about 265. I'm pretty weak for my size, but you will all see that change as this log progresses. Also, I'm not really trying to get any bigger, I just want to get stronger. The only body parts I really want to be bigger are my arms which are currently 17 1/2in and I'm going for those 20in cannons.
I've been lifting off and on for about 2 and a half years now, but the first summer I started was my most intense. None of my lifts except my military press have really gone up that much since then, but I am now completely dedicated/addicted to the sport so I'm sure that will change very soon.
Starting 1RMs
Bench: 265
Squat: 300
Deadlift: 350
Curl: 130ish
Military Press: 200
Goals
Bench: 315x10
Squat:405x10
Deadlift 500 - Eventually 600+ but you gotta start somewhere.
Curl - 225x8
Military Press 225x10
I feel like my current bench is the most disappointing. It kills me that I can't put up 6 plates yet. My Squat is disgusting as well, but thats the lift that I'm actually least worried about. I'm sure that will eventually change as I get further along in my training. My back is slightly injured and I want to let it completely heal up before I really get started on my deadlift routine, but I'm going to get my weight up on this one. Curling 225x8 might seem ridiculous to some, and I'm sure there are plenty of people out there that can do it, but I've never seen it done in real life, so I'd like to turn some heads at the gym, as well as get ready for eventually competing in the NASA Strict curl competition. Now on to my favorite lift of all MILITARY PRESSSS. 225X10 isn't an insane amount of weight, but the day I do it, I'm just gonna body slam this the shit out of someone for no reason lol. I also want to do all of this while getting my body fat down to about 12%. So as of 10/31/08, I quit drinking, and eating fast food.
Week of 11/10/08
Monday - ARMS DAYYYY
EZ-Curl bar: 10X100 8x110 6x110
Close-Grip bench: 185x8 195x6 205x4
Hammer curls 65x5
I forgot to take my log to the gym for my first day and I forgot what my lifts were on close grip tricep pushdown and 1-arm pushdown, and 1-arm reverse pushdowns
I'm thinking about trying out for the next NASA Strict curl competition, I'm determined to do curls with 100lbs DB's but summer time.
Tuesday - No lifting
Wednesday - Back Dayyyyyyy
Military Press - 3x185 3x185 3x185
Lat Pulldown - 8x270 6x280 4x295 10x180
Seated rows - strained forarm, so i skipped these
Thursday - No lifting
Friday - Chest dayyyyy
Flat Bench: 5x240 5x240 5x240 5x240 5x240
PecDeck: Had to skip because of time
Incline smith press: 8x230 8x250 5x270
Dips: 3 Sets of 10 with body weight
I'm thinking about switching to incline db presses soon, instead of the Incline smith machine, but I'm way weaker on those.
Saturday - Legs Dayyyy
Squats 20x185 - WAY too easy
I just started squating about a month ago, and I'm still working on my technique. I def need to get my weight up in this exercise. I only had time to do that one exercise for legs day this week, but I plan on doing Squats, lunges, and leg curls.
Notes: I started taking Novadex on friday, so we'll see if this stuff really works. I take 4 scoops of ON Whey through out the day every day. I don't know if I will continue doing this since I am no longer trying to gain size. I take NANO Vapor before every workout because I cant lift til about 6pm because of work, and that stuff gives me the boost I need to get started. I also take 1tsp of creatine every morning with my protein, and one when I get home from work on off days.
As far as cardio goes I ride a stationary bike about for 45 min every day at work, which sadly seems to be doing nothing for my BF%
Week of 11/17/2008
Monday - ARMS DAYYYYY
Ez-Curl: 9x110 8x110 2x120 (I repeated 110 because I switched bars, and I thought the bar weighted more then it actually did)
Close grip tricep pushdown - 8x10 8x10 5x12 (there are plates with numbers, I have no idea how much they actually weigh)
1-arm pushdown 10x4 8x6
1-arm reverse pushdown: 10x4 8x5
Straight-bar curl 8x95 4x115
close-grip bench 8x185 8x205 5x225
hammercurls: 8x65
Wednesday - Back Dayyyyy
Military Press: 3x190 3x190 3x190
Lat pulldown 8x230 6x250 6x270 (decreased weight to make sure form was correct)
Bent over rows: 10x110 8x110 8x110 (there were no free BB's and I didnt feel like waiting so I just used the heavies pre-weighted straight bar)
Friday - Chest Dayyyy
Had to work really late so I only had time to do bench on a lunch break
Flat Bench: 5x245 5x245 4x245 3x245
Skipped legs day because of a family event - Not and excuse...I know
Week of 11/24/2008
Monday - ARMS DAYYYYY
Ez Curl: 8x110 7x120 5x130
Close grip Tricep pushdown: 8x9 8x11 7x12
1-arm pushdown: 8x4 6x5
1-arm reverse pushdown 8x3
straight-bar curl - Taking this out, it kills my wrists
close-grip bench 225x7 245x4
hammer curls - 60x6 - still hurt from straight-bar curl lol
Wed - no time to lift, had to travel for the holidays
Friday - Chest Dayyyyyy
Even though I quit drinking, I had to drink on thanksgiving so I ended up going to the gym today with a headcold and a hang over lol
Flat-bench: 5x105 5x135 5x185 5x225 5x250
Peck deck - whole stack 3 sets of 10
incline smith machine: 8x230 8x270 7x320
Too lazy to do the dreaded dips
Notes: The novedex is definitely working, I've actually gained weight about 5 pounds since I started taking it and I haven't changed anything else in my diet, and I still do cardio 5x a week. My incline smith machine press just went up 50 pounds in 2 weeks lol, that was kinda cool. O yea, and my sex drive is completely gone (The girl was UPSET) so I started taking tribulus to bring my it back. And the most important thing. I was doing my 5x5 routine completely wrong using the same weight on all 5 sets, going up in weight every set made it way easier to increase the weight on my final set.
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good stuff but what's with the "chest dayyyyyyyyy" and "arms dayyyyyyyyy""?
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I get really amped up for no reason on lifting days and I tend to shout things like CHEST DAYYYYYY....HARDCORE!!! So I figured I'd just write it that way haha.
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100lb strict dumbbell curls? That's a hell of a lofty goal.
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I'm getting a pair of 75's for Christmas, I'll be there in no time.
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Week of 12/1/08
Arms Dayyyyy
Ez curl: 8x110 6x120 5x130
Close grip: 3 sets of 10 with the whole stack
Preacher curl: 8x40 8x45
1-arm pushdown 8x50 8x60(numbers on the rack)
1-arm reverse pushdown 8x40
close-grip bench 8x225 4x255
hammer curls 10x65
Had to use the gym at work today instead of my normal gym so I'm not exactly sure how much I did on the pushdowns. Also I'm not exactly sure how much the ez curl bar weighed at this gym which may have been why I wasn't able to increase my weight in this exercise.
Just got some lipo 6 excited to start it tomorrow!!!
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Seems a good basic program. Think you need that special day for arms only? When you could slip any arm work in with your regular program and focus on 3 serious training days a week rather than a fourth and on a smaller (arms) body part. Seen 200+ BB curls before. Not impossible or that rare if the training is set up right. Reverse BB curls have helped a lot of guy's get there regular curling up quite a bit. Actually some people have a natural stronger pull (bicep power) and curling comes easy for them. While others have a stronger natural push (tricep power) which can transfer to a big bench.
Might want to take that creatine in a glass of juice about 45 minutes to an hour before serious workouts. And 15 to 30 minutes after a workout.That is when it is most useful. Not meant to be taken with meals and that far away from training sessions. Make sure you have the pure lab form with the included booster (beet juice, sugar cane byproduct, etc) mixed in with it.
Excellent idea to keep a training log. Weights used and even how your moods were during and after a workout. Good Luck.
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I've been thinking about starting a new split for a while now, but I love arms day, I'll probably end up eliminating it sooner or later and replace it with legs day or since it usually gets skipped anyways. Thanks for the info on the reverse curls, I'll try that out.
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OK, so here's the deal, I've been using this nice ass gym at my school (University of Pittsburgh), but I graduated in April and I have no idea why my ID still swiped to let me in. Well, my dumb ass lost my ID, and I can't get a new one >:0 F'n SUCKS. I can use the shitty ass gym at my job for a while, but it is impossible to do squats there because there is no power rack.... So unless I find my ID by next monday, I'm going to have to buy a gym membership. I have to choose between a Golds Gym and a Bally's unfortionately both of these locations suck in Pittsburgh. I'm going to have to start a new thread to see if anyone knows of a really good gym in downtown Pittsburgh. [
AAAAANNNYYYWAAAYYYYSSSS
Back Daaaaayyyyyy
Music: BassHunter CD
Clean and press: 5x45 5x95 5x135 5x155 5x185
Lat Pulldown: 8x210 8x250 8x290
Bent Over Rows: 5x70 5x95 5x135 5x185
DeadLift 5x135 5x185 5x225 5x275 5x315
Had to do clean and presses since the shitty ass gym at my job didn't have a power rack, but they're wern't as bad as I thought they were, I might actually like them more then just the plain military press. I was pumping Dota by BassHunter for that last set, which def helped out. I'll be switching to 5x5 pullups/weighted pullups on the next back day. I'm not 100% sure about my for on the bent-over rows, I'm going to have to find a video on that. FINALLY GOT BACK INTO DEADLIFTING!!! It was great, 315 was tough, but I def could have done more. Next time i'll be going for atleast 335.. might even try to man up and try 365...but we'll see about that. Pretty sure my form was good on them too.
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Just watched a video on the proper way to perform a bent over row... Yeah, I was doing them completely wrong(elbows out, pulling to the nips), I'll get it right next time...elbows in pulling to right above the bellybutton.
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Joined the golds gym in Pittsburgh its actually a lot nicer then I thought it was and I got my lil bro to join with me, so that was cool.
Chest Daaaaaaaay
Flat-Bench: 5x95 5x135 5x185 5x225 5x255
PeckDeck: 8x170 8x230 8x240(numbers on the rack)
lever-incline-press: 8x270 7x320 5x340
Dips: 10xBW 10xBW 10XBW+25
Bench keeps getting better...I'm looking forward to hitting 275x5
PeckDeck is a little different then at the old gym so I'm not exactly sure how thats increasing, but it doesn't really matter to me as long as my bench keeps going up.
Lever-incline-press, Thats what Ive been doing, not smith incline press. This exercise is a joke lol. It does make me feel pretty strong because next week I'll probably be doing 8 plates, but my actual incline press is nowhere near this. I need to switch to DB presses or incline presses soon.
The Dreaded Dips...I must say that I never look forward to dips, but I saw this guy doing dips at the gym about a month ago with 3 45's and a 25 strapped to him...It was crazy. I would like to make that my goal, but I'm going to start with a realistic goal for myself to reach 5xBW+90 first.
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Legs Daaaaaay
Squats: 5x95 5x135 5x185 5x225 5x295
Leg Curls: 8x130 8x150 0x170(too heavy) 8x150
Lunges: 5x30lb db's 10x10lb db's 10x20lb db's
Lunges are ridiculously hard after squats, but I'm really going to have to step it up next week. Any suggestions auxiliary leg exercises to improve my squat would be appreciated!
Notes for the week: I've quit taking all of my supplements except protein. Novedex really works, but last night I couldn't even get hard, so F*** takin that stuff.
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Week of 12/08/08
REALLY TRYING TO GET MY BF% DOWN I've cut red meat out of my diet. Just bought a bunch of turkey sausage, chicken breasts, salmon and tuna. I've been riding a stationary bike for at least 45 min 4-5 days a week in the afternoon burning between 450 and 600 calories each session, then lifting at night. I've also been taking lipo 6x. Haven't lost a pound since I started doing all this cardio about 2 weeks ago...but I'm going to keep trying.
Arms Daaaaay
Forgot to take my log book today, so I'm trying to do this from memory.
Ez-Bar Curls: 8x110 8x105 4x125
Tricep pushdowns: 3 sets
one arm preacher curls: 8x35's 8x40's(should have gone heavier)
one arm tricep pushdowns: 2 sets
one arm reverse-grip tricep pushdowns: 2 sets
reverse grip curls: 8x60 8x80
cgbp: 8x225 8x185
hammer curls: 5x70's
First arms day in the new gym still getting used to things. I did my first set of curls with a preset bar before switching to an Olympic ez-curl bar and I wasn't sure how much it weighed. I found out how much it weighed after I finished the sets, so I'll get the sets right next time. Lowered the weight on the cgbp to work on my form. I was flaring my elbows out instead of keeping them to my sides.
Note: Try concentration curls at the end of the workout instead of hammer curls next week.
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Back Day
Ran 4 miles on my lunch break today, furthest I've ever run straight.
Military Press: 5x45 5x95 5x135 5x155 4x190
Weighted Pullups: 5xBW 5xBW+5 5xBW+10 5xBW+15 5xBW+20
Bent-over Rows: 5x45 5x95 5x135 5x185 5x225
DEADLIFT: 5X135 5X185 5X225 5X275 5X365 WOOT
Feel like I could have finished the last set of military press if i would have eaten better today.
Glad I made the switch over to weighted pullups, they felt good.
Not sure how i feel about bent over rows, still not sure if I'm doing them right. Couldn't feel them working at all
New personal record on deadlift! Probably start out at 185 next time and go for 385 REALLY looking forward for 5x405
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hey fox nice log, maybe consider adding some ephedrine in your diet...it helped for me anyways good luck bro
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Thanks man. I've tried ephedrine before, its pretty good stuff, I'll probably start it again once I finish up this lipo 6.
Chest Day
Flat bench: 5x95 5x135 5x185 5x225 4x265
Peck Deck: 8x170 8x230 7x250
Lever incline bench: 8x270 6x320 3x360
Dips: 5xBW+10 5xBW+15 5xBW+25 5XBW+35 10XBW+45
Notes: Really wasn't in the mood to lift today, and I was pissed when I missed the last rep on bench. I should have done more heavy sets to get ready for 265...I'll get it next week. Switching from PeckDeck to dumbell fly's and Definitely switching to either dumbell or barbell incline press next week. Did that set of 10 dips with the 45 just to see if I could. I'll be doing a set of 5xBW+90 in no time.
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Legs Day
Squats: 5x95 5x135 5x225 5x275 4x305
Leg Curl: 8x110 8x150 6x190
Weighted Step-up: 8x50 8x70 8x100
Calf Press: 8x210 8x270 8x310
REALLY struggled to get that 4th rep out on the last set of squats. Don't think I'll have any problem getting it next week tho. Are leg curls even worth doing? Switched to weighted step-ups instead of lunges. Great exercise, really got me heart pounding. Just decided to throw the calf machine in there to get a fourth exercise.
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Week of 12/15/2008
Was busy all day Monday, so I ended up skipping arms day.
Back Day
Military Press:
5x45
5x95
5x135
5x175
5x190
Weighted Pullups:
5xBW+5
5xBW+10
5xBWx15
5xBW+20
5xBW+25
BOR's:
5x95
5x135
5x185
5x225
5x245
Deadlift:
5x185
5x225
5x275
4x315(Grip Problems)
1x385(held for 15 secs - over under grip)
Did a set of 8 DB curls with 65's at lunch and a set of 8 concentration curls after my workout to make up for missing arms day.
Notes: Todays workout was great until deadlift. I thought my grip finally improved enough to get 315 for a set of 5 with the double over hand grip...I was wrong. Then I went for 385x5....FAIL...as soon as I picked it up I knew there was no way I was getting it up 5x, it was way too heavy. Just did a static hold with it to improve my grip for next time. I'm going to cut back to 375 next week, shouldn't be a problem.
On another note, I'm done taking lipo 6x, I can't take the caffeine gitters anymore, and it made my blood pressure go WAY up. I'll hold on to it until closer to summer and try it out again if it doesn't expire.
Also, I haven't been taking as much protein as I was a couple weeks ago, and I definitely notice the difference, I'm going to start back up tomorrow.
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Chest Day
Flat bench:
5x95
5x135
5x185
5x225
4X265...MISSED IT AGAIN...
DB Flys
8x25
6x30
6x35
Incline DB Press
8x50's
8x65's
8x80's
Dips
5xBW+25
5xBW+35
5xBW+45
5xBW+55
5xBW+70
3xBW+90 (just to see if i could do it)
Notes: Can't believe I missed the last rep on 265 again. I'll probably start taking creatine again this week to see if it'll help...Even if it is only in my head.
DB flies are a completely different feeling the peck deck, I really like the stretch they give you. But on a downside, I can really feel the pressure in my shoulders, so I had to start out with really light weight.
Incline DB presses are great, nice stretch as well. only problem is, the DB's at my gym only go up to 100lbs, so i'll probably have to switch over to incline BB bench press in a month or 2.
Finally on to the dips...the 5x5 routine on dips is great. It felt great to get that last set of 3 with 90 pounds strapped on. I'll be setting my sights on a set of 5 with 3 45's strapped to me next
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Week of 12/22/08
Legs Dayyyyyyy
Lying squat press
5x270
5x360
5x450
5x540
5x630
Leg curls
8x150
8x170
5x190
Box Step-ups
8x100
8x110
8x125
curls
tricep pressdowns.
Notes: Didn't do legs day this weekend out of shear lazyness so it got pushed back today which is normally arms day. My back has been bothering me since the last back day, so I did the lying squat press instead of squats. Hopefully I'll be back to squats by this weekend. Anyways. DROPPING LEG CURLS wow I tweaked something in my lower back doing leg curls today and it hurt like a freakin bitch. I guess I just did too much weight, but I'm going to drop them for a while. On a brighter note, I'm loving these box step-ups, they're so hard, but they make me feel good. Threw in some curls and tricep pressdowns just because today was supposed to be arms day.
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Back Day
Military Press
5x45
5x95
5x135
3x195
3x195
3x195
Weighted Pullups
5x10
5x25
Seated rows machine
5x170
5x230
1x250
DeadLift
5x185
5x225
5x275
5x315
4x375 GRIP PROBLEMS
Notes:
Decided to switch things up on the military press to continue making gains. My partner was being a lazy ass today so we kinda skipped out on the pull-ups and rows, but there was no way I was skipping out on deadlift. I def had the fifth rep in me but I just couldn't hold on to the bar any longer. I'll be doing some static holds on legs day to work on grip, and my CoC #1 is in the mail.
O, and almost forgot, got a pair of 75lb DB's for christmas...on my way to a 200lb curl
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Chest Dayyyyy
Flat-Bench
5x95
5x135
5x185
5x225
5x260
DB Flies
8x30
8x35
6x35
Incline Bench
8x135
8x185
6x205
Dips
5xBW
5xBW+25
5xBW+45
5xBW+70
4xBW+90
Notes: Decided to deload a bit on bench so I could finally make a gain next week. Dips after Incline bench was a bitch.
Week of 12/29/2008
Legs Dayyyy
Box Squats:
5x95
5x135
5x185
5x225
5x275
Seated Leg Curls:
3 sets of 10 light weight
Weighted Step-Ups:
8x100
8x110
8x125
Calf Press:
3 heavy sets
Curls
Tricep pressdowns
Notes: First time doing box-squats today it was really different, but I liked it. I'm going to start doing squats twice a week this week.
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Back Dayyyy
Military Press
5x95
5x135
3x200
3x200
2x205
Weighted Pull-ups
5xbw
5xbw+5
5xbw+10
T-Bar Rows
5x45
5x70
5x90
5x115
5x135
Deadlifts
5x135
5x185
5x225
5x275
Squats
20x205
Notes: Was feeling pretty lazy today, so I kinda bitched out on the pullups and deadlifts, but I wanted to start adding a set of 20 squats to the end of every workout. Even though I didn't finish the last set of military press, it felt good putting up 205x2, one more step closer to 225
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Chest Daaaayyyy
Flat-Bench:
5x95
5x135
5x185
5x225
5x165
DB Flies
8x25
8x30
8x35
Incline press
8x135
8x185
2x225
Note:Had to cut todays workout short because of work, but I'm glad I finally got up 265x5. Hopefully I can get that 275x5 up 2 weeks from now. Probably going to start taking some creatine to help out a little bit.
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my vote: scrap the flies, do dips with your chin on your chest and your feet held out a little in front of you.
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my vote: scrap the flies, do dips with your chin on your chest and your feet held out a little in front of you.
I'm keeping the flies just because I'm so incredibly weak with them. I was struggling with 8x35s, I don't understand why, but I need to get that number up. I usually do weighted dips leaning more forward then straight up and down, but I've never seen anyone do dips like that. What would that help?
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I'm keeping the flies just because I'm so incredibly weak with them. I was struggling with 8x35s, I don't understand why, but I need to get that number up. I usually do weighted dips leaning more forward then straight up and down, but I've never seen anyone do dips like that. What would that help?
shifts the focus heavily onto the chest. that's why i suggested swapping them out for the flies. far as i'm concerned half of the battle with flies is just figuring out how to do them with any power, they aren't really that useful.
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Alright man, thanks, I'll give it a shot.
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Legs Dayyyy
Squats
5x95
5x135
5x185
5x225
2x275
5x315
Seated Leg Curls
3 sets not too heavy
Box Step-ups
8x80
8x110
8x132
Calf press machine
3 Heavy Sets
Notes:The Squats felt really good today, really focused on sticking my chest out and going all the way down. The last set of squats alway hurts my lower back even though I know I'm using good form. I'm thinking about buying a belt that I would use only on the last set. What do you all think?
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Week of 1/05/2009
Took off a couple days because my wrist was bothering me, but I wrapped it up today and had no problem.
Back Daaaaay
Militay Press
5x55
5x95
5x135
5x165
4x200
Pull-ups
8xBW
7xBW
8xBW
T-Bar Rows Strict form
5x25
5x45
5x70
5x90
5x120
Deadlifts
5x135
5x185
5x225
5x275
2x315
Belt On
5x385 My Brother said it looked like I wasn't even trying
Squats
20x210
Notes:Todays workout was GREAT! Even thought I couldn't get the last rep out on military press, I'm sure I'll get it next week. I'm getting so close to 225 I can taste it, can't freakin wait. Bought a weight belt from BB.com (Harbinger 5" Firmfit Belt - their top selling one) and put it on for my last set on deadlift. Man did it help! I had NO back pain what so ever after I finished deadlifts today which was amazing. I plan on using it ONLY on the last sets on deadlift and squat from now on to avoid hurting myself. I threw in that last set of 20 squats just because I enjoy the physical stuggle it puts me through so much. Def wouldn't have gotten through if I hadn't made my brother do 185x20 before I did my set. I coudn't bitch out after I mad him do it lol.
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Chest Day
Flat bench
5x95
5x135
5x185
5x225
3x270
2x275
DB Flies
8x20
8x30
8x40
DB Incline Press
8x65's
8x80's
6x95's
Dips
5xBW
5xBW+25
5xBW+45
4xBW+70
Concentration Curls
5x70's
5x70's
Standing DB Curls
5x60's
Notes: My bench press and dips were terrible today, it probably had something to do with how much I drank last night...Fail. Other then that, the workout was great. I haven't been working on my arms too much lately so I threw in some curls.
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Week of 1/12/09
Arms Daaayyyyy
ez-curl
5x30
5x60
5x90
5x120
4x135
Tricep Pressdowns
8xStack
8xStack
8xStack+extra plate
DB Preacher Curl
8X35's
8x45's
One arm tricep pressdowns
2 heavy sets
One arm reverse tricep pressdowns
1 heavy set
Concentration Curls
8x65
Close Grip Bench
8x185 went light to keep form(elbows all the way in)
Skull Crushers
10x80 - Eazy
Hammer Curls
5x70
Notes:Haven't had an arms day in about a month, so my strength was lacking a little bit, but it felt good to finally get one in. I am going to try 5x5 on the ez-curl bar for a couple weeks, to see how that goes.
My previous attempts at losing weight have FAILED...I managed to get my weight up to 258 over the holidays.... I am starting a diet today until March first. I am also logging my progress on my diet on BB.com since this log has helped me improve so much. Check it out.
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I've been too lazy to post my work out the past couple days, so here are the last 2. Also I decided to go on a cut. I'm trying for 1500 calories a day right now, and it freakin sucks.
Legs Day
Squat
5x135
5x185
5x225
5x275
Belt On
2x325 FAIL!
I did my squats in a power rack, but my dumb ass was so confident that I could get the lift that I didn't bother setting up the things to catch the weight if I couldn't handle it...And what do you kno, I couldn't handle it. I pretty much owe my life to my brother, because if he wasn't there to help me, I would have been f***ed. I put my new weight belt on too tight and it constricted my movement, otherwise I feel like I would have had gotten then lift.
Leg Curls
3 lite sets
Box Step-ups
8x80
8x110
8x137 (WOW was this hard)
Calf Press
3heavy sets
Notes:Completly failed at squat, but the sad part is I wasn't even supposed to be doing regular squats today. Today was a box-squat day, I just forgot...
Back Dayyyyyy
Military Press
5x45
5x95
5x135
5x164
5x195 (Went down 5lb because, I thougth I would be weak from cutting, but I def could have gotten 5x200 easily)
Pull-ups - Gettin lazy
5xBW
5xBW
6xBW
T-Bar Rows
5x25
5x45
5x70
5x90
5x135 - I clearly cannot add, because this is the most weight I have done up to this point, so my math on the other posts for this exercise was wrong.
Deadlift
5x135
5x185
5x225
5x275
2x315
Belt on
3x405 Huge PR for me
Squats
20x205
Notes:Today was a great workout. I thought I would be weak from cutting, but I'm doing just fine. That 405 DL was a milestone in my book. 500lb DL is in sight, I want to get it by April 8th (My birthday) at the latest.
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My chest days have been disgusting lately. My bench press has only gone up 5lb in the past month. I really need to focus on my bench for a couple weeks. I'm going to try benching twice a week for a while instead of only once, we'll see how that goes.
Week of 12-19-09
Chest Day
Flat Bench
5x95
5x145
5x185
2x225
4x270 it was more like 4 4/5 I was so close to getting that last rep it was ridiculous, I def would have had it with a lift-off
DB Flies
8x20's
8x30's
7x40's Ridiculously hard
Dips - BW+indicated weight
5x0
5x25
5x45
5x70
5x90
Incline lever Press
2 heavy sets
Notes: BENCH MORE
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Back Dayyyy
Military Press
5x45
5x95
5x135
5x160
4x200 - I'll get the fifth rep next week, no problem
Pullups
3x8xBW
T-bar Rows
5x25
5x45
5x90
5x135
5x170 - Tuff
DeadLift
5x135
5x185
5x225
5x275
2x315
4x405 - Grip failed....Again...
Notes: Pretty Upset that I didn't get all 5 reps on the last set of Military Press or Deadlift. Probably going to start doing Push Pulls either on back day or on a different day, and I'll probably throw in some DB Shoulder Presses on back day as well. I'm not sure what about my grip problems other then keep working with my grippers and I'll try to add in some static holds.
Won't be getting a legs or arms day in this week because I'm going to seven springs for the weekend....See ya next week.
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Why are your Incline Press and Military Press so close in weight? My guess would be a short ROM on the military and full rom on inclines. Is this right?
As far as back pain with squats, its gonna happen. Best way to alleviate the pain is to go do some abs right after. Strong abs are the foundation for all lifting.
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Why are your Incline Press and Military Press so close in weight? My guess would be a short ROM on the military and full rom on inclines. Is this right?
As far as back pain with squats, its gonna happen. Best way to alleviate the pain is to go do some abs right after. Strong abs are the foundation for all lifting.
I actually do full ROM on military press, chest to lockout. The numbers are so close because I've been continuously training Military Press longer than anything else.
I never thought about doing abs after squat I'll try that next week.
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I actually do full ROM on military press, chest to lockout. The numbers are so close because I've been continuously training Military Press longer than anything else.
I never thought about doing abs after squat I'll try that next week.
Fair enough. Yeah, doing some heavy abs after any legs/back exercise fixes me right up.
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I would try to get past the mentality of trying to force your lifts to go up every single workout. When I compare workouts, as long as I'm getting one extra rep or 5 extra pounds somewhere in the workout, it was productive. And even that doesn't happen every week. What's the expression, "a watched pot never boils"?
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I would try to get past the mentality of trying to force your lifts to go up every single workout. When I compare workouts, as long as I'm getting one extra rep or 5 extra pounds somewhere in the workout, it was productive. And even that doesn't happen every week. What's the expression, "a watched pot never boils"?
I think I really needed to hear that man, If one of my lifts doesn't go up, it usually messes up my whole workout, even though I added 5 or 10 pounds on another lift. I've really been slackin the past couple weeks. All of my big lifts were stalled for on reason or another, and I was starting to get frustrated. This is the first time I've ever really completely stalled. I've decided to cut all of my lifts down 15 or 20 pounds and try to kick start them with a modified version Rippetoe's program. I love squatting every session, but I those last 3 working sets a rough. I'm debating whether to just try one working set.
Also thanks for the tip about doing abs right after heavy squats, that's been helping.
I have been lifting these past couple weeks, but the workouts have been so terrible that I haven't even felt like logging them. But now up back up in this biotch lol.
RippToe end of week 1
Squat
5x135
5x135
5x185
3x225
2x225
5x310
4x310
2x310 Started off a little too high here, Going to cut it back 5lbs next week and hopefully I'll be at 315 by the end of the week.
Bench
5x95
5x95
5x135
3x185
2x225
5x255
5x255
5x255 Not rushing it this time. I'll be at 5x275 by the beginning of next month, so its all good
Deadlift
5x45
5x45
5x135
3x225
2x315
5x385
Somehow I managed to lose my weight belt, so I didn't want to go for 405x5 today, but 385 was easy. Gotta buy another belt today.
Notes: This weeks workouts have been tough, but great. Ripptoe is no joke. Luckily I like pushing myself, so its no problem. I'm going all out to DL 500lbs by April 8th, I'm going to keep training hard and see how everything turns out.
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Week 2
Squat
5x135
5x185
5x225
5x275
5x315
Military Press
5x45
5x95
5x135
5x165
5x185
3x205 - push press...Gotta get my numbers up
3 sets of tricep pressdowns
2 sets of arnold presses
1 set of db curls
Notes; I'm working on building a solid routine based off of ripptoe and starr. I like squatting every workout, but the last 3 sets in ripptoe's program is just too much for me. I think I'm going to stick to 1 working set of squats every session. Same thing with military presses. I'm going to have 2 working sets, a set of 5 and a set of 3, then a set of push presses. I really don't like doing power cleans, so I'll be leaving those out and substituting them with accessory exercises.
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nice log.
i dont know why you do military press on back day though
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nice log.
i dont know why you do military press on back day though
Thanks. Haha, I always thought military press was a back exercise, I never really put much thought into it. I guess it is more of a shoulder/tricep movement. I'm working a whole new routine now, so we'll see which day it ends up on.
Week 2 - Day 2
I decided to scrap the squats because I don't think my knees can take 3 squat sessions a week, so I'm cutting it down to 2 until I get a little bit more conditioned.
Bench
5x95
5x95
5x135
3x185
2x225
5x260
5x260
5x260 - felt great
Deadlift
5x45
5x45
5x135
3x225
2x315
5x405 PR!!!
0x500 - got a little ahead of myself...I was feelin strong today lol
Curls
Notes: I took a sample pack of NaNoX9 and some beta alanine before I hit the gym today, so I had a pretty nice pump going before I even touched the weights. Started off with bench, it felt great. I won't be close to a PR on bench until the first week of march, but I'm really looking forward to 5x275. I think the 3 working sets on bench is really helping me out strength wise.
Now on to Deadlift...Today was a great day, I FINALLY got the 5th rep on 405 after a month of failures! After that I was all amped up, and decided to max out. At first I thought I should go for 455 which was completly realistic, but I was so sure that I couple pull it without any problem that I was like F*** IT, I'm goin for 500. So as I was loading the plates on, some guy in the gym yells out "OOO HE'S GOIN FOR 5 PIES!" then the ego kicked in.....I was getting so hyped up for the deadlift, then I went for it....FAIL lol. Didn't even come close. I got it about 4-5 inches off the ground before I had to set it back down. Haha, O well, I'll get it next time. Gotta remember to check the ego at the door before I hurt myself lol. I don't plan on going for 500 again until April, so wish me luck!
Had to get back to work, so I didn't really have time to do anything else, but today's work out was still great!
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Week 2 - Day 3
Squats
5x135
5x135
5x185
5x225
5x275
5x320 - EASY
Military Press
5x60
5x60
5x95
5x135
5x165
5x190 - Tough
5x205 - push press
2 Sets of Arnolds
Notes: Its always a great workout when you improve, and today was great. The last set of squats was way too easy. My brother has added 50 pounds to his squat in the last 2 weeks which is ridiculous, but I'm glad, because now he's only 20 pounds behind me which makes loading the plates a lot easier. Since his numbers are so close to mine now, we decided to have a race to 405, so this should be interesting. I'm tryin to get him to join this site, but he's slackin lol.
Military press was OK, I added 5 pounds, but it wasn't a PR, I'm just gonna stick with it, and I'll get that 225 up eventually. Arnolds after Military press was crazy hard, but I think they'll help with my military press, so I'm gonna stick with those too.
Called it a day after that, Its Friday and I'm ready to party...
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Week 3 - Day 1
Squats
5x135
5x135
5x185
5x225
5x275
5x320
Bench
5x95
5x95
5x135
3x185
2x225
5x265
5x265
4x265 - just missed lockout
Deadlift
5x135
5x135
5x225 - Forgot i was supposed to only do 3
2x315
4x410 - Lost my grip
Notes: Good workout. Last set of bench was tough. Deadlift has just been pissin me off lately. I might start using wrist straps until my grip strength gets up to par.
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Week 3 - Day 2
Military Press
5x45
5x45
5x95
5x135
5x165
5x190 - Eaaaaazy
DB Curls
7x60's
Concentration Curls
6x70's
Tricep Press Downs
Seated Military press
Notes: Repeated 5x190 on Military Press becuase I just barely got it lasst time, but I should have gone up, because it was way too easy this week.
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Skipped the third day last week, because of hangover/laziness so I'm going to have 2 bench days this week.
Week 3 - Day 1
Squats
5x45
5x45
5x135
5x185
5x225
5x275
5x325 - PR Easy
Bench
5x95
5x95
5x135
3x185
2x225
5x265
5x265
5x265
DB Curls
Concentration Curls
Tricep Pressdowns
Revers One Arm Tricep Pressdowns
One Arm Tricep Pressdowns
Notes: I feel like I could add about 20 pounds on my squat next time and be fine, but I don't know if I want to do that because I like going up 5lbs every workout, and I'd rather do that then rush it and end up stalling.
Repeated 265 on bench again this session because I had to bounce it almost every rep last week. I had much better form this week, so I'll be going up to 270 next bench session.
Skipped Deadlift today because I forgot it was a deadlift day and I was working with my gripper all day today at work and would have had no grip strength left. I'll make up for it later this week.
Week 3 - Day 2
Military Press
5x45
5x45
5x95
5x135
5x155
5x195
Deadlift
10x45
5x135
3x225
2x315
5x410 - PR No grip problems this time ;)
Arnolds
Seated Press
BTN DB Tricep Press
Notes: Today was a good workout, Military Press is back up and I hit a PR on deadlift. I've been training really hard with my gripper because not being able to complete my deadlift because of grip issues pisses me off. It looks like the work payed off. I'll be ordering my CoC #2 in about 2 weeks. The sad part about all of this is I'm going to cancun next week, and I have a feeling all of the drinking I'm going to be doing is going to hurt my lifts, but F*** it, I'M GOIN TO CANCUUUUUNNNNNNNN!!!
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I took off all of last week because I was in cancun, so I guess I'll start back at week 1
Week 1 - Day 1
Squat
10x45
5x135
5x185
5x225
5x275
5x325
Bench
2x5x95
5x135
3x185
2x225
3x3x275 - PR
BW Dips
Notes: Took it easy today since it was the first day back. I was surprised my lifts weren't hurt that much after a week of straight binge drinking. I benched with my pinkys on the rings today, I think I'm going to stick with it. I think I'm going to buy some wrist straps tomorrow because my grip is trash, and I could pull so much more if it didn't suck so much.