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Author Topic: Ursus' Log  (Read 2901 times)
Ursus
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« on: April 14, 2010, 12:46:55 PM »

Chest and Tris

Flat Barbell Bench in lbs
132x10 176x10 220x10 253x10 275x10 297x9 319x5+2 (15 sec rest then went again) 286x9

Incline Barbell Press in lbs
209x10 220x10 231x8 246x6

Weighted Dips in lbs
44x5 100x4x5

Incline DB press in lbs
75x5x10

Flyes in lbs
40x3x12

CG Bench Press
220x6 242x6 242x6

Tri Pushdowns in Plates
7x12 9x5x10

Rope Pressdowns in Plates
5x5x10

Done. Decent pump also.
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NaturalWonder83
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shout out to ron chaos calvin and stella


« Reply #1 on: April 14, 2010, 12:51:55 PM »

nice!
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w
Ursus
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« Reply #2 on: April 15, 2010, 06:31:09 PM »

Long stroy short. Circumstances meant I have had to tran 3x in a row which I hate. Particularly when it is chest and tri day, back and bi day followed by shoulders.

Las week I felt so run down by day 3 I did 5x5 press with 176lbs and standing db press with 70lbers on shoulder day.

So I trained lighter AND faster today so I can get a decent shoulder workout done tomorrow.

Barbell rows in lbs
100x10 140x10 180x10 220x5x10

T-bar rows in lbs
200x10 225x10 250x10 275x10 300x10

CG pulldowns in plates
12x6 13x6 14x6 15x6 16x6 17x6 18x6 19x6 (Full stack)

Cable rows in lbs
100x10 120x10 140x10 160x4x10

WG Pulldowns in plates
11x8 12x8 13x8 14x8 15x8

Barbell curls in lbs
50x10 70x5x10

DB curls
25x10 35x10 45x10 55x10 60x10

Good pump and also not too drained.
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Montague
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« Reply #3 on: April 15, 2010, 07:50:42 PM »

That's good work, John.
But, I'm curious...
Why did you start a new log?
 Cheesy
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Ursus
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« Reply #4 on: April 17, 2010, 06:26:19 AM »

That's good work, John.
But, I'm curious...
Why did you start a new log?
 Cheesy

I am going to try to stick to this one and see over an extended period of time if I am able to maintain and make consistent gains as I was always messing around before. Now I am doing a 4x split and seems to be working.

Yesterday was shoulders. I ommitted traps as I was feeling tired from past few days training and also did an abbreviated workout.

Shoulder Press in lbs
132x10 154x10 176x10 198x10 220x6 210x9

DB shoulder press in lbs (Thick handled DB)
105x5, 7, 9, 9, 8

Side laterals in lbs
25x5x10

All done!
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Montague
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« Reply #5 on: April 17, 2010, 07:57:54 AM »

What effect do you find the thick bars to have on your presses?
Easier?
Harder?
Same?
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Ursus
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« Reply #6 on: April 17, 2010, 09:35:12 AM »

I have not known any different tbh so I can't really say.

I do not like the thinner handled DB's in other gyms though when I have used them. feels like it is digging into your hand more.
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Ursus
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« Reply #7 on: April 19, 2010, 09:49:09 AM »

19/04/2010

Squats in lbs
132x3 220x3 264x3 308x3 330x3 352x3 374x3 398x7 352x10 (Easy despite slacking recently)

Deadlifts in lbs
300x2x1 345x1 400x1 430x3 450x3 470x3 490x3

Front squats in lbs
132x5 154x5 176x5 198x5 220x5 242x5 253x5

Lying leg curls in lbs
40x10 60x10 65x10 70x10 75x10
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Ursus
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« Reply #8 on: April 22, 2010, 11:11:59 AM »

Incredibly beat up and tired yesterday but trained heavy on 2 main lifts and then light for the rest. Left out 2 exercises including weighted dips

21/04/2010

Bench press in lbs
132x10 176x10 220x10 253x10 275x10 299x9(and a half mate touched it) 319x5+2 286x9+1 negative

Incline barbell press in lbs
220x10 231x8 242x6 253x6 220x9

Incline DB - fast with a pause at bottom of each rep
70x6x10

CG bench in lbs
132x10 154x10 176x10 187x10 198x10

Tri pusdowns in plates
7x5x10

Rope pressdowns in plates
3x5x12

Flyes
30x3x12 (deep stretch)




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Ursus
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« Reply #9 on: April 22, 2010, 11:20:18 AM »

22/04/10

Once again not feel awesome. Only decided to train at the last minute as I was about all day picking up my sisters etc for my dad's birthday. When I did I trained lighta nd fast. Felt great and I developed a great pump. Thought I was on the door tonight but got told to come in on Sunday instead so it suits me as I can rest up tonight.

Back and Bi's

Barbell rows in lbs
100x10 190x10 230x10 240x10 250x10 260x10 270x10 280x10

T-Bar rows in plates
2x5 4x12 4.5x12 5x12 5.5x12 6x12 Easy!

CG PD's in plates
12x10 13x10 14x10 15x10 16x10 17x10

Cable rows in lbs
110x10 130x10 150x3x10 170x2x10

WG PD's in plates
11x10 12x10 13x10 14x10 15x10

10 sets of bicep curls then I left
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Ursus
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« Reply #10 on: April 23, 2010, 12:06:36 PM »

23/04/10

Standing press in lbs
132x10 154x10 176x10 198x10 220x10 231x4 209x9

Seated DB press (thick DBs)
105x9 10 7 9

DB shrugs in lbs
105x3x12

Standing DB press s/s side laterals
70/25x4x12/10
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Ursus
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« Reply #11 on: April 29, 2010, 04:55:53 PM »

On Tuesday I had legs/lower back. Worked up to a very easy 420lbs triple.

On my deadlifts on my first working set of 450lbs I pulled a wee muscle in my lower back. I kinda relaxed on way down with the deadlift and the wee tiny muscle that makes you feel winded gave way. I decided to do a few leg extensions and leg curls and call it quits after that. I was pissed as I was hoping to work up to a pretty heavy triple. Ah well.

I feel much better now.

Yesterday I did Chest/triceps. Once again I never dipped or did heavy DB inclines but got a reasonable pump and then left - been real busy and disjointed working late and being up 3 hours earlier than usual a few days in a row despite not going to bed any sooner. Just looking back realised I slacked a bit on inclines.

Here is what I done.

Flat BB press
132x10 176x10 220x10 253x10 275x10 299x10 319x6+1 286x9


Incline BB press
220x10 231x9 242x7 253x5

Incline DB press
70x6x12

Flyes
35x4x12 v quick

CG bench
220x6, 6, 6, 10

Tri PD's in plates
5x10 7x10 8x5x10

Rope PD's
5x6x10

BW Dips
3 sets

My dipping belt is broken. Can't wait to get it fixed again. Also the 70's are way too light for me atm so my gym needs to get the 80's fixed asap.
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Ursus
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« Reply #12 on: April 29, 2010, 05:18:11 PM »

Exhausted today also. Was up v early to housesit in my sisters as plumbers were round fitting a new bathroom. had no intention to train. Her husband came around home just after lunchtime. He made me a coffee and it really perked me up. Decided I should get off my fat ass and at least do something so I did. Not greatest workout ever but I am sure it was beneficial.

Back/Bis
BB rows in lbs
140x10 180x10 190x10 230x10 240x10 250x10 260x10 270x10 280x10 290x10

T-Bars in lbs
200x8 225x8 250x8 275x8 300x8 325x8 350x8 370x10

WG PD's in plates
11x10 12x10 13x10 14x10 15x10 16x10 17x8

Cable rows in lbs
100x10 120x10 140x10 160x4x10

CG PD's in plates
10x10 11x10 12x10 13x10 14x10 15x10 16x10

Bicep Curls
7 sets of 10
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_bruce_
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« Reply #13 on: May 03, 2010, 01:41:35 AM »

Good job Mario
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