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30-Mar-06, 06:09 PM
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#76
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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march 30
bent over rows
230 x 6
230 x 6
230 x 6
nice and strong, but i am probably going to drop these. they can't be doing my low back any good in that position. see below
pullups
bw+10 x 6
bw x 6
bw x 6
bw x 6
bw x 6
bw x 6
i realized i am just not good or strong enough yet to add weight, so it's BW for now. chins i can add weight comfortably, but not yet on these
deadlifts
275 x 3
275 x 3
275 x 3
going to ease back into these and see how it goes
i am thinking about adding in more rest days and switching things up a bit. stay tuned
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__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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31-Mar-06, 05:39 PM
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#77
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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march 31--upper/horizontal
work sets in bold
15 degree decline bench press
45 x 20
135 x 8
185 x 6
225 x 5
285 x 6
285 x 6
285 x 6
PR for the 3 sets!
Chest Supported T-Bar Row
90 x 8
90 x 8
140 x 6
140 x 6
Incline Bench Press
245 x 4
245 x 5
245 x 5
might also be a PR on these
db rows
105 x 8
105 x 8
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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31-Mar-06, 09:26 PM
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#78
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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05-Apr-06, 10:57 AM
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#79
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
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Cool. Good form on those. With a spotter it looks like you could have repped out a couple more, even.
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Gentlemen, you can't fight in here! This is the War Room!
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25-Apr-06, 03:28 PM
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#80
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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haven't updated here in a while. While I am keeping a journal on another site, it wouldn't hurt to post it here too, this is my first board, it does have a soft spot in my heart  . The last entry I made looks like the last day of the max-ot stuff I had been doing. I switched over to a modified westside and my numbers have been shooting skyhigh. So far in the month of April alone, I have hit a 410 deadlift, 325 squat, 330 close grip bench and a 340 decline bench.
I am weighing in at roughly 210 pounds, +/- 2 pounds at 5'10", BF has still got to be somewhere around 12-15%, but since I am on a "powerlifting" cycle, this really doesn't matter so long as it stays no higher than 15%.
I plan to train for the rest of this year and enter a powerlifting competition next year sometime, that is my goal. sure a 350 bench is awesome, but I need lots of work on the squat and deadlift. I am sure a 210 pound person should be pulling a lot more than 410 and squatting a hell of a lot more than 325, but at least the bench is right there.
I guess I'll start up with this week and keep it up from here
happy lifting 
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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25-Apr-06, 03:31 PM
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#81
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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April 23 -- ME Lower Body
Squats
135 x 8
135 x 8
225 x 6
275 x 3
300 x 1
315 x 1
325 x 1 PR
210 x 12
and there it is, a squat PR. Ordered some "spotter bars" since I work out at home and don't have a power rack, once I get these I will get the confidence to go higher so I won't have to worry about dumping the bar if I get stuck
Glute- Ham Raise
6, 6, 4
Hyperextensions
3 15 second statics
Decline Crunches
BW+25 x 10
BW+25 x 10
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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25-Apr-06, 03:34 PM
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#82
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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April 24 -- Upper Rep Day
Dips
BW+50 x 16
Pullups
BW x 10, 9, 8, 8
DB Shoulder Press
50's x 18
Wasn't real happy with these, it was too easy. Should have done more, might make up for it today with some extra military presses or something like that.
Barbell Floor Press
245 x 8
245 x 8
245 x 8
EZ- Bar Curls
110 x 8
110 x 8
This looks easy, but it was a lot harder than it looked!
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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25-Apr-06, 04:07 PM
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#83
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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ummm what looks easy about it?
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I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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25-Apr-06, 05:23 PM
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#84
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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I dunno....just compared to doing say 3 sets of bench, 3 sets incline bench and 3 sets of dips for 4-6 reps to failure, this workout seems a bit easier on paper at least.
4-25 -- Rest Day
of course this was supposed to be a rest day, but I wanted to take a stab at standing military presses to see how I am doing....
135 x 13
135 x 10
135 x 9
not too shabby, next week I will do these instead of dbs and see if I can hit 15 in the first set. This was fun...cleaning the bar into position was cake too  :
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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26-Apr-06, 05:55 PM
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#85
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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April 26 -- DE Leg Day
Box Squats
10 x 2 @ 162.5
Speed Pulls
6 x 1 @ 265
3 were sumo, 3 were conventional
Front Squats
185 x 8
185 x 8
hate these...hard as hell but oh so nice for your quads!
GHR
6, 5, 4
Tired and done
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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26-Apr-06, 10:39 PM
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#86
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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And it's official....the Rangers suck a$$....very very upsetting 
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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26-Apr-06, 10:52 PM
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#87
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Your rangers are dead. And tomorrow, you might be calling my team the dead wings...sigh.
We shoudl go out and get wasted together. This ridiculous.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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27-Apr-06, 07:43 AM
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#88
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Registered User
Join Date: Dec 2005
Location: West Coast of Fl
Age: 36
Posts: 245
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Go BOLTS!!
I know, it's a long shot, but then again, so am I!!!
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If you ain't cheatin'...you ain't tryin'!!
An awkward morning is still better than a lonely night!!!
Last edited by sunmedicFL; 27-Apr-06 at 07:46 AM.
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27-Apr-06, 09:15 AM
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#89
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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Quote:
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Originally Posted by Firehawk
Your rangers are dead. And tomorrow, you might be calling my team the dead wings...sigh.
We shoudl go out and get wasted together. This ridiculous.
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Ridiculous is an understatement, but I like the wasted idea, but I might need something a little more than alcohol after sitting through the disgrace of a game I watched last night
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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27-Apr-06, 09:16 AM
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#90
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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Quote:
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Originally Posted by sunmedicFL
Go BOLTS!!
I know, it's a long shot, but then again, so am I!!!
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Yeah if they can hold Ottawa to only 4 goals a game they might have a shot! letting up 8 just ain't gonna cut it, lol
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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bar curl, bar curls, bar rows, barbell lunges, barbell press, barbell row, barbell rows, behind head, bell press, bench press, box squats, cable row, cable rows, cardiovascular training, compound movement, compound movements, core lifts, core strength, curl machine, decline bench, decline bench press, decline crunch, degree incline, double overhand, extra pounds, frank zane, fully extended, grip bench, grip bench press, grip chin, grip chins, grip chinups, half hour, ham curls, ham raise, hammer curl, hammer curls, head press, heavy stuff, high intensity, higher rep, incline bench, incline bench press, increase weight, lat pull, lat pulldown, leg curl, leg drive, leg press, leg workout, lifting routine, loose form, low cable, maximum tension, military press, muscle mass, muscle recovery, neck press, overhand grip, overhead extension, overhead extensions, overhead press, overhead squat, overhead tricep, plate loaded, pound bench, pound db, pound deadlift, power cleans, powerlifting routine, preacher curl, pressing movements, progressive overload, rack pull, rack pulls, seated overhead, short period, shoulder pain, shoulder press, shoulder workout, squat machine, standing curls, standing military, standing military press, start slow, stay tuned, strength gain, strength gains, term goal, training journal, tricep ext, tricep extension, tricep extensions, upper body, upright row, upright rows, vice versa, wider grip, woo hoo  |
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