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07-Dec-05, 09:51 PM
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#46
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Registered User
Join Date: Nov 2005
Posts: 107
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tuesday-legs
1.squats:130lbs-6,6,6
2.leg press:140lbs each-6,6
3.lunges (off smith machine):25lbs each-6 for each leg
4. stiff leg deadlifts:150lbs:6,6
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07-Dec-05, 10:01 PM
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#47
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Registered User
Join Date: Nov 2005
Posts: 107
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today-Back & biceps
back
1.pullups:20-25 (body weight)
2.barbell rows:45lbs each-6,6 (loose form)
3.reverse pulldowns to front:160lbs-5
4.seated cable rows:100lbs(the previous weights seemed too heavy to do properly so I decreased and found a proper working weight)-6
5."v" pulldowns-130lbs-4 or 5
biceps
1.straight bar curls:17.5 lbs each-6,6(last set loose form)
2. standing dumbell curls:40lbs-6(6 for left arm, only managed 5 for right),4
just one thing I want to know for barbell rows, I think im doing it right but was just wondering do I bring the barbell all the way into my lower ab region so that it's touching it? or just a few inches away from it? same with seated rows do I bring it ALL the way into my stomach or just a few inches away, cuz I always have trouble mustering the strength to bring it into my stomach when Im lifting heavy. |
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10-Dec-05, 11:11 AM
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#48
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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How many pullups did you do? I don't understand your notation. Its best if you bring the bar to your ab region for the BB rows. I know once they get heavy they will come short of it, but just keep trying as hard as you can to get it there.
__________________
Not enough hours in the day...
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10-Dec-05, 01:31 PM
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#49
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Bring it all the way dude. That last extra bit of contraction is what makes you stronger - that's the inch that counts.
__________________
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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13-Dec-05, 12:46 AM
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#50
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Registered User
Join Date: Nov 2005
Posts: 107
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20-25 is the number of pullups I did altogether, I did as many sets as I could to get to 50 but I seemed to be wasting alot of my workout time so I just stopped and got somewhere between there.
shoulders and traps
seated dumbell press:50lbs-6,6,5
standing side lateral dumbell raises:30lbs-6,6,6
bent over rear lateral raises:25-6,6
traps:
1.barbell shrugs:150lbs-6,6 |
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13-Dec-05, 12:52 AM
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#51
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Registered User
Join Date: Nov 2005
Posts: 107
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shoulder & traps were last thursday
Today-Chest and triceps
flat bench:150lbs-6,6,3
Incline dumbell press:60lbs-6,4
dips:6,1
triceps:
lying triceps extension:25lbs each side:6,6,6
cable pushdowns:16-6,6
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15-Dec-05, 10:28 PM
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#52
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Registered User
Join Date: Nov 2005
Posts: 107
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didn't workout for last 2 days....will do those days on weekend
today-shoulder and traps
1.seated dumbell press:50lbs-6,4,5
2.side lateral raises:35lbs-6,6,6 (loose form)
3.bent over lateral raises:30lbs-6,6,6(loose form)
traps:
1barbell shrugs:175lbs:6,6
a question about seated dumbell press...when doing the exercise, do you keep an arch in you lower back?? or keep it flat against the bench, cuz I saw someone arching his back when doing the exercise heavy weights. |
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30-Dec-05, 12:16 AM
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#53
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Registered User
Join Date: Nov 2005
Posts: 107
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well it's been awhile since i've been back on this site, about a week and half! I took a recovery break last week, but got bronchitis this week so I just started my second Max OT plan today
today-Chest and abs
abs
cable crunches:19lbs-12,12
weighted leg raises:7.5lbs-12,12
weighted crunches (at the front):7.5lbs-12,12
chest
Incline dumbell press:50lbs:6,5,4
flat dumbell bench press:50lbs:5,6
decline bench press:1x45lbs each side & 1x37.5lbs each side (I was too burnt out by then to figure my max for this exercise) |
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01-Jan-06, 11:40 PM
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#54
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Registered User
Join Date: Nov 2005
Posts: 107
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Friday-Biceps & Triceps
Biceps
BB curls:17.5lbs each-3x6
standing dumbell curls:40 lbs-2x6 ( loose form possibly)
triceps
lying tricep extension:27.5lbs each-3x6
cable pushdowns:17-6,4
dumbell kickbacks:30 lbs-6
Last edited by Bajwa_99; 02-Jan-06 at 12:30 PM.
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02-Jan-06, 12:41 AM
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#55
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Hi Drama Queen
Join Date: Mar 2005
Location: Near Toronto, Ontario
Age: 42
Posts: 6,491
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ooo.. sucks about the bronchitis - hope that didn't cause you too much discomfort?
good-looking workout, even though i'm not a fan of arm-only day.
note: if you miss a day, you do NOT "make up" for it - it's missed, it's done, it's gone. move on.
__________________
Goals: bench - 200; squat - 225; deadlift - 225
27/01/06: bench - 170; squat - 195 (wrapped); deadlift - 210; total - 575; need - 617; to go - 42
"Illegitimi non carborundum"
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02-Jan-06, 01:02 PM
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#56
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Don't worry about that loose form as long as it isn't sloppy. Sometimes we have to do that to get the weight or rep increase. Just repeat it next time and you'll likely tighten the form right up.
__________________
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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03-Jan-06, 02:05 AM
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#57
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Registered User
Join Date: Nov 2005
Posts: 107
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today-Shoulders & forearms
shoulders
1. Military Barbell press to front (after warmup):27.5lbs each side-6,5,5
2.seated dumbell press:50lbs-4,3
4.side lateral raises:30lbs-6,6
forearms
1.seated barbell wrist curls:17.5lbs each side-8,5
2.reverse wrist curls:7.5lbs each side-8,7 |
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03-Jan-06, 02:11 AM
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#58
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Registered User
Join Date: Nov 2005
Posts: 107
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ya I'm kind of feeling better now, lungs don't feel as inflamed as they did at the beginning of the week, I've noticed though since I've started this new workout, it feels a bit more harder to lift some of the weights then it was when I was doing my last workout plan; even at my current strength for some of the exercises I feel like I gotta put more energy into my sets. Is this normal at the beginning of every new workout??or it could be cuz of my sickness too I guess..
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03-Jan-06, 02:12 AM
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#59
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Registered User
Join Date: Nov 2005
Posts: 107
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ya I'm kind of feeling better now, lungs don't feel as inflamed as they did at the beginning of the week, I've noticed though since I've started this new workout, it feels a bit more harder to lift some of the weights then it was when I was doing my last workout plan; even at my current strength for some of the exercises I feel like I gotta put more energy into my sets. Is this normal at the beginning of every new workout??or it could be cuz of my sickness too I guess..
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03-Jan-06, 10:19 AM
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#60
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,435
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Being sick does leave you weaker. If it isn't bad enough that you have to completely rest, I'd continue lifting. You'll get stronger as soon as the sickness wears off.
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Tags
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assisted dip, bar curl, bar curls, bar pulldowns, barbell press, barbell row, barbell rows, barbell shrug, barbell shrugs, barbell wrist, barbell wrist curls, bell curls, bell press, bench dip, bench dips, bench press, blades together, body weight, cable crunch, cable crunches, cable push, cable pushdown, cable row, cable rows, calf raise, calf raises, carb meal, correct form, decline bench, decline bench press, dip machine, dumbell bench, dumbell bench press, dumbell curl, dumbell curls, dumbell press, dumbell raises, flat bench, flat bench press, flat dumbell, grip pull, grip pulldown, grip pulldowns, grip pullup, grip pullups, heavy weights, higher rep, incline dumbell press, lat pull, lat pulldown, lat raise, lateral raise, lateral raises, left leg, leg dead, leg deadlift, leg press, legs straight, loose form, low weights, lower chest, lying tricep, lying tricep extension, lying tricep extensions, military barbell press, muscle growth, positive failure, proper form, rear lat, rear lateral, rear lateral raise, reverse wrist, reverse wrist curls, seated cable row, seated cable rows, seated calf raise, seated calf raises, seated dumbell, seated row, skull crushers, smith machine, squat form, standing calf raise, standing calf raises, standing dumbell, stiff leg, stiff leg deadlift, stiff leg deadlifts, stimulate growth, straight bar, straight bar curls, tricep ext, tricep extension, tricep extensions, upper abs, weighted crunch, weighted crunches, weighted dips, working weight, wrist curls  |
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