Consistency, Dedication, Persistence

[Gibson]

Perhaps you're right. When it comes to shoulder day they are still hurting from chest day so I'm not able to work them to the max. Combining chest/shoulder days seems like the best idea and I'm going to start after my week off.

Fri 7/23 BACK and ABS

DeadLift
405x4
385x3
365x5 (could've done more but my wrists/hands gave up)

Pull-Ups: wide grip as usual
BWx8
BWx5

DB Row--haven't done these in about 1.5 yrs
110x8
110x6 (wrists/hands were dead after 6)

Std Cable Row
255x4 don't know why I bothered here....I hate making excuses, but my back potential is very hindered by my weak wrists

Reverse Crunch, slight incline
25
15

Cable Crunch
140x11
130x12

Overall I can't complain about this workout. Two days rest is always great. What a diff. 20 lbs on deadlifts makes though. 385 feels like 500 and 365 feels like 200.

[SurfinAmy]

Originally Posted by Gibson

DB Row--haven't done these in about 1.5 yrs
110x8
110x6 (wrists/hands were dead after 6)

wow...... :
-Amy

[Gibson]

Sun 7/25

Legs

Squats
415x9
415x9

Lunge
320x6
315x4

Front Squat
245x5 -- too heavy
225x8 killer set here!!

Ham Curl
130x8
130x6
130x7


Last leg workout before my week off. Could've been ALOT better if my back wasn't so sore from deads 2 days ago. My legs could handle the weight, but my lower back kept fatiguing first. Oh well, at least I still got PRs for reps in squats. This fat dude and this bball player from my alma mater kept staring at me, which was cool but annoying in a way since they should be worrying about their curls, leg extensions or whatever they were doing.

Workout was really really tough, physically and mentally, more mentally though. I think less people in the gym really de-motivates me for some reason.

[Gibson]

Tue 7/27

Chest/Shoulders (new routine)

Bench
240x8
225x7

Incline Bench
155x6
155x6

Weighted Dips
+25x8
+25x7

Standing Military Press
95x6
95x6
85x6

Sucky workout. Bench went down. Not sure if I need more sets for shoulders. I doubt it since they are being indirectly hit by all the chest exercises. The military press felt really heavy after those sets. I'll have to experiment after my week off, which I'm looking forward to. I need to do some reevaluation.

[dianas05]

You have great lifts there, Gibson! Keep up the fabulous work! Also, if you need to know how to perform SLDL's properly, maybe this could help: http://www.ast-ss.com/training/exerc...p?bp=Leg&pn=10

[Gibson]

Hey thanks Diana. I'll check it out.

PISSED OFF DAY. Sox lost last night to Baltimore, and today my co-workers are driving me up a wall.

Thu
7/29

Deadlifts (triples)
415x3
405x3
415x3 (felt stronger)
405x3



Pull-Ups
BWx7.5
BWx3.5

Just didnt have the strength after the deads

DB Row
110x6
110x5

Hands/wrists were dead, couldve easily done 10+ otherwise

V-Bar Pulldowns
187.5x6
175x6
150x7

Really concentrated on form here, 3/0/1 (3 sec eccentric/0 pause/1 concentric) Felt it in my biceps just as much as in my back.

2 good/2 bad smilies-- aiming for 4 next time.

SO THANKFUL I'm getting a week off. I think my wrists/hands need the rest more than any other bodypart. I'm going to be starting on a periodized workout than will focus more on hypertrophy while maintaining strength. I might work my tris, calves and abs tomorrow depending on how I feel. Not sure though.

[Firehawk]

Originally Posted by Gibson

Thanks Amy! My legs are by far my strongest body part. I love doing squats. I hate warming up for them though.....takes forever.

Ditto my friend....can't stand warming up on squats either.

[dianas05]

No problem! Great lifts today on the deadlifts.

[Andrea]

Gibson, how are things going??

[Gibson]

Not bad, not bad. I've been taking this week off since last week was my 8th straight week lifting. I'm starting WESTSIDE training tomorrow, something I've never done before but have always wanted to try. I've never done dynamic training before, and alot of the exercises involved I've never tried, or seen done, but seem very effective.

First workout will be Max Effort Squat tomorrow. Results to be posted!

[Gibson]

Btw, i've been DYING to get back in the gym all week. I hate this recovery crap

[Gibson]

THU 8/4
Back In Black

Max Effort Squat Day

Good Morning (2-3 min rests)
Barx5
Barx5
95x3
135x3
185x3
225x3
275x1
295x1
315x1
335x1

Romanian Deadlift (1-2 min rests)
135x10
185x10
185x10
185x6
185x6

Pull Down Abs (1 min rests)
50x10
50x10
50x10
50x10

(had no clue what I was doing here so I did a set of rope pull downs)

Rope pull downs
150x9

First day of westside.
Good Morns: For the first ME lift, these went well. I know I'll need to go heavier next time, which shouldn't be a prob.

RDL: I had to do these cuz my gym at work doesnt have a glute/ham raise or a rev hyper machine. It took me a few sets to get the form down. Weird stuff. Even with 185 my wrists were fatigued. Lower back felt alright. What I'm concerned about is I'm only feeling my glts/hams on the way down....

Pull Down abs: I had more trouble positioning myself and staying balanced on these then actually working the abs. I need to get the form down on these.

Workout took just over an hour after warm up walk and stretching.

Post workout: Finally got my dextrose/malto in the mail so I had it with my whey........boo-ya!

This training seems like its gonna work for me. I'm going low volume for the first week just to get used to it then I'm gonna bump it up.

[Andrea]

What's a Romanian Deadlift??

[LifterMike]

Good Morning (2-3 min rests)
Barx5
Barx5
95x3
135x3
185x3
225x3
275x1
295x1
315x1
335x1

Holy crap your a beast gibson, your lower back must be really built, do you have any progress pics of your lower back? :

[Gibson]

Romanian Deadlift:
http://www.bsu.edu/webapps/strengthl...s.asp?exid=182


Yeah, my lower back has always been strong.....much stronger than my hams which I don't see as a good thing. Hopefully I'll be able to bring up my hams enough to squat 600+. No pics since my BF is too damn high!!