a_welch503 WORKOUT JOURNAL

[Firehawk]

Originally Posted by a_welch503

The standard bar is 5' long about 1" diameter. The olympic bar is 7" long and much bigger in diameter. This one is 7' long and 1" diameter. It is made of steel. But pretty light - feels lighter than the original 5' 1" standard bar. The 5' bar that I have with the screw on collars was 10 lb. This one weighs less. It should do OK until I can save up the money to get a full olympic set.

www.dickssportinggoods.com

At the actual store, they are selling a 315 pc olympic set, comes with:

7' bar (45 lbs)
2 45's
2 35's
2 25's
4 10's
2 5's
4 2.5's
Not sure on the 10s 5s and 2.5s exactly, but anyway, they sell it for 99.99 on sale.

Ive bought 2 sets before. Pretty good deal.

[.V.]

01-16-2005

Back

Pull Ups............................40x3x4
Conventional Deadlift.....240x1x4, 230x2x4
Bent Over Row......................160x3x5

Today felt pretty good - a little low back pain with 240 on DL, so dropped to 230. Otherwise, it was about like expected.

[.V.]

Originally Posted by Firehawk

www.dickssportinggoods.com

At the actual store, they are selling a 315 pc olympic set, comes with:

7' bar (45 lbs)
2 45's
2 35's
2 25's
4 10's
2 5's
4 2.5's
Not sure on the 10s 5s and 2.5s exactly, but anyway, they sell it for 99.99 on sale.

Ive bought 2 sets before. Pretty good deal.

Wow - that is a pretty good deal, I'll have to check it out. Thanks.

[.V.]

01-17-2004

Chest

Flat Bench Press.........130x3x6
Incline Bench Press......100x3x6
Decline Bench Press......100x3x6

I lost 30 lb on my flat bench press since my last chest day. I hope I get it back pretty quickly. Tried inclines and declines for the first time today. I used pretty light weights to learn the form and get a feel for the exercise - I will go up in weight next time. I think now I'm back on track to add weight or reps with each workout now. Doing inclines and declines is going to be good, I think. I just finished the workout and I feel my chest in different ways than ever before - maybe this combination will make some strength. I hope so - but I'm going to have to be careful with the declines - I see being dead as a potential problem if I mess up on and drop the bar on my neck at this angle.

[gcs118]

I'm sure you'll gain back flat bench pretty quickly. Muscle memory seems to be pretty good from what I've heard. Boy do I HATE incline press. But I LOVE decline So you made one good choice

[.V.]

Originally Posted by gcs118

I'm sure you'll gain back flat bench pretty quickly. Muscle memory seems to be pretty good from what I've heard. Boy do I HATE incline press. But I LOVE decline So you made one good choice

Now I just need to learn how much weight to use with them. I will just add each time until I can't add any more. Then I should be to where my heavy sets are supposed to be at.

Either way, my chest is sore in ways today that it has never been sore in before. Hopefully it is "growing pains".

[.V.]

01-20-2005


Legs

Squats..........230x3x5
SLDL............230x3x5
Calf Raise......270x1x6

I'm slowly working my way back up to where I need to be. One delay in the "getting back" plan while doing calf raises, the bar bent in the middle. When I re-racked it and sat down for my STR, I saw the bar and thought "Oh Sh*t". If it had went any further, I would have gotten hurt. The welding shop guy told me it could easily handle well over 400 so I will be taking it back. It looks like the same gauge of steel as the older one, but I guess it is not the same.

[ajarvis]

The bar bent??? thats not very comforting! Just shows you how strong you are :

[gcs118]

haha Amanda is right...bragging rights you bent a bar!

[.V.]

I don't think it counts with this light bar. It was the same as the ones that come in the old wally world 110 lb weight set - only 7 ft long. I guess slightly over 200 lb that far out on that particular bar was too much. I called the metal working guy and he said it would be no problem to make it right. I'm supposed to take it to him this evening or in the morning.

[.V.]

01-21-2005

Arms

BB Curls.........110x3x5
Skull Crushers....90x3x5
Preacher Curls....30x3x5
Cable Press.......80x3x5

All exercises were on shedule and as planned today. Except I miscounted and did 110 instead of 100 with BB Curls. I thought they felt a little heavier than they should.

Tried on thing a little different after the planned workout - just to see what it would feel like. And I had to figure out what the little bar holder on top of the leg attachment was for. It holds a bar to do BB preacher curls with. So I did 60x1x5 BB preacher curls. This feels much more stable and controlled than one arm preacher curls. I wonder if it would be as effective? (I don't think anything could be less effective than my DB workouts for my left arm). I guess I will play around with these some more next arm day.

[gcs118]

"Oops I did 110 instead of 100 for my 3x5 today." lol that's great. I wish I could even get 95 for a 3x5. Must have beastly biceps.

[.V.]

Originally Posted by gcs118

Must have beastly biceps.

I wish, they are actually pretty small. They were 15 inches when I was 300lb. Now they are between 14 3/4 inches and 15 inches after all the fat is off of them.

[.V.]

01-23-2005

Shoulders

Mil Press.........90x3x6
Upright Rows.....110x3x5
DB Mil Press......35x3x5
Front Shrugs.....210x3x5
Rear Shrugs......210x3x5

Good workout today. I believe that my time off and reduced weight may actually be a good thing. Since I am using less weight and not rushing to get back to where I was, I am able to put more intensity into each rep and make it really work. When I get back up to my old weights, I think I will actually be stronger than I was. An example is on shrugs, I can hold a better contraction for a full 5 count before relaxing it. I'm glad that today was shoulders and not chest, my triceps are still whomped from arm day.

[.V.]

01-24-2005

Back

Pull Ups.........40x3x4
CDL.............230x3x5
BOR........160x1x6, 2x5

Didn't improve any on pull ups today. Planned improvement on CDL. Slight improvement on BOR.

I am now convinced that the rumors of a hot burning hell are simply not true. Hell is lifting weights using a frozen bar at 10 degrees farenheit. I moved my gym inot the little building to work out now - except pullups I kept them out where they were at. But, I heat it with kerosene and just light the heater about 30 min before lifting time. Something went wrong today and I went out to a black smoky building. I had to carry the heater outside, turn it off, and lift with the door and windows open and a fan going. Warm ups took forever to get the muscles warmed up and break a sweat. Then after heavy sets, during STR, the sweat would freeze. That sucked, but I made it. I started to wuss out and just call it a day, but I can't afford to right now - so I stuck it out.