Big for no reason

[madfox]

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?

[MisterMagoo]

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.

[madfox]

Alright man, thanks, I'll give it a shot.

[madfox]

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?

[madfox]

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.

[madfox]

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. 

[madfox]

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.

[madfox]

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.

[madfox]

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

[madfox]

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.

[Stubborn]

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. 

[madfox]

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.

[Stubborn]

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.

[Zach Trowbridge]

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"?

[madfox]

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.

[madfox]

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.

[Ursus]

nice log.

i dont know why you do military press on back day though

[madfox]

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!

[madfox]

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...

[madfox]

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.

[madfox]

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.

[madfox]

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!!!

[madfox]

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.