madfox
Getbig II
 
Posts: 65
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« Reply #25 on: January 02, 2009, 07:54:37 PM » |
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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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MisterMagoo
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« Reply #26 on: January 02, 2009, 09:12:57 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #27 on: January 03, 2009, 05:22:08 AM » |
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Alright man, thanks, I'll give it a shot.
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madfox
Getbig II
 
Posts: 65
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« Reply #28 on: January 03, 2009, 10:30:01 AM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #29 on: January 07, 2009, 04:09:44 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #30 on: January 09, 2009, 08:05:36 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #31 on: January 12, 2009, 06:20:32 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #32 on: January 15, 2009, 03:41:28 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #33 on: January 20, 2009, 04:53:15 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #34 on: January 22, 2009, 04:28:43 PM » |
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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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Stubborn
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« Reply #35 on: January 22, 2009, 08:24:54 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #36 on: January 22, 2009, 09:07:23 PM » |
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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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Stubborn
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« Reply #37 on: January 22, 2009, 10:06:48 PM » |
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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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Zach Trowbridge
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« Reply #38 on: January 27, 2009, 01:43:57 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #39 on: February 13, 2009, 05:07:36 PM » |
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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 1Squat5x135 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.Bench5x95 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 goodDeadlift 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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madfox
Getbig II
 
Posts: 65
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« Reply #40 on: February 16, 2009, 04:54:43 PM » |
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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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Ursus
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« Reply #41 on: February 17, 2009, 04:19:48 PM » |
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nice log.
i dont know why you do military press on back day though
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madfox
Getbig II
 
Posts: 65
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« Reply #42 on: February 18, 2009, 04:37:45 PM » |
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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 2I 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. Bench5x95 5x95 5x135 3x185 2x225 5x260 5x260 5x260 - felt great Deadlift5x45 5x45 5x135 3x225 2x315 5x405 PR!!!0x500 - got a little ahead of myself...I was feelin strong today lol CurlsNotes: 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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madfox
Getbig II
 
Posts: 65
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« Reply #43 on: February 20, 2009, 04:05:50 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #44 on: February 25, 2009, 05:01:52 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #45 on: February 26, 2009, 03:17:06 PM » |
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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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madfox
Getbig II
 
Posts: 65
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« Reply #46 on: March 04, 2009, 02:57:45 PM » |
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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
Squats5x45 5x45 5x135 5x185 5x225 5x275 5x325 - PR Easy Bench5x95 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 Press5x45 5x45 5x95 5x135 5x155 5x195 Deadlift10x45 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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madfox
Getbig II
 
Posts: 65
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« Reply #47 on: March 17, 2009, 03:14:29 PM » |
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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.
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