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26-Jun-04, 09:00 AM
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#16
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Quote:
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Originally Posted by gcs118
Looking good. May I ask why you do so many sets of squats, but not any other exercises? Seems like you're burning yourself out early on, seeing as how squats exhaust nearly your whole body. Do you perform your military press seated or standing? |
I only got serious about squats three months ago, so I guess I feel like I'm trying to hone my form and make as much progress as possible.
And since it is the main leg ingredient, if I go heavy on squats I don't feel the need to do a whole lot of sets on the isolation leg exercises. That said, I should probably drop my squats to 3-4 sets and just jump 20 lbs at a time instead of 10 lbs.
Military press I do seated, sometimes with the BB and sometimes on the Smith Machine. I try to do DB presses standing because it works the core by forcing you to stabilize your trunk during the movement.
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26-Jun-04, 09:07 AM
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#17
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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June 26 Cardio
Intense leg workout yesterday eliminated all hope of HIIT 
Instead I did a steady jog -- about 2.25 miles in 20 minutes. It did help the soreness in the legs. |
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26-Jun-04, 10:05 AM
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#18
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PowerLifter
Join Date: Dec 2003
Location: Michigan
Age: 31
Posts: 7,109
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Doesn't that suck when it suddenly becomes IMPOSSIBlE to put any kind of stress on your quads to do HIIT after a squat day? lol i hate it.
__________________
"If you are genetically pre-desposed to having that "gap" as you call it then there isn't much you can do about it." -- F-mac (this can be applied to all of life's cracks or gaps)
Firehawk's Journal
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26-Jun-04, 10:28 AM
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#19
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
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Stopped in to say hello...great job on the squats, I totally agree with you - doing max squats does more for you, even if you dont have much left for other leg exercises. Good progress on bench press too. Ya, I agree you'll be up to 200 by summer's end or even sooner.  :
-Amy |
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27-Jun-04, 10:02 AM
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#20
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Quote:
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Originally Posted by Firehawk
Doesn't that suck when it suddenly becomes IMPOSSIBlE to put any kind of stress on your quads to do HIIT after a squat day? lol i hate it.
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Ya - my brain is saying 'you can do it' and my body is saying 'what you talkin' about, Willis?'
Fincal score:
Body 1
Brain 0 |
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27-Jun-04, 10:05 AM
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#21
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Quote:
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Originally Posted by SurfinAmy
Stopped in to say hello...great job on the squats, I totally agree with you - doing max squats does more for you, even if you dont have much left for other leg exercises. Good progress on bench press too. Ya, I agree you'll be up to 200 by summer's end or even sooner. :
-Amy |
Thanks for the encouragement, Amy. I needed it today. Just didn't have the motivation when I got up to hit the basement and crank out those deadlifts. I have no excuse. I slept almost 10 hours last night. |
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28-Jun-04, 06:08 AM
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#22
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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June 27 Back and biceps
A rather crummy workout. Did not have the deadlift working today and it spilled over to my rows, which were weak and all over the map form-wise.
Weighted pullups (20#)
7,6,4,3
body weight to failure: 7.5
Deadlift
195x6
235x6
260x2
260x2
No juice after the 6 reps on 235. Felt like a step backward since I was cranking out 260x3 last workout.
Barbell row
120x8
120x8
120x6.5
What can I say. Yuck. Might drop back down to 115 next week and work on three clean sets of 8-10.
Good morning
80x8
80x8
80x8
I had been doing these with straight knees but recently read that the knees should be slightly bent, so I bent them. Felt a little odd and I really had to concentrate on keeping my back straight.
Barbell curl
70x7
75x4
75x4 Cheated the last rep
DB alternating curl
35x4
30x8
One bright spot. I hadn't curled much beyond 30-pounders, so this was a pleasant surprise. |
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28-Jun-04, 10:15 AM
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#23
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Registered User
Join Date: Feb 2004
Posts: 4,421
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Hey nice job on the deads, you're far ahead of me. Don't sweat one rep, it's not that big of a deal. For the BB row, are those upright or bent over? Congrats on moving up to the 35 lbs for DB curls! Before ya know it you'll be doing 40s like they're nothing.
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28-Jun-04, 10:39 AM
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#24
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Quote:
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Originally Posted by gcs118
Hey nice job on the deads, you're far ahead of me. Don't sweat one rep, it's not that big of a deal. For the BB row, are those upright or bent over? Congrats on moving up to the 35 lbs for DB curls! Before ya know it you'll be doing 40s like they're nothing.
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Thanks gcs -- my BB rows are bent-over rows.
And I guess 1 rep is not a big deal, but the overall feel of the DL session was just off, you know? Like my body was just not cooperating when I know it is capable. Oh well -- There are positives to every workout, I guess. |
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29-Jun-04, 05:07 AM
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#25
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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June 28 - Chest/tris/shoulders
This is week 4 of a 4-week benching routine. It's given me good results, so I'm sticking with it through the summer. On a side note, I picked up an Olympic weight set yesterday at Sports Authority ($120 sale price FYI), so goodbye standard bar.
BB Flat bench
115x6
130x4
135x4
140x3
115x6
DB flyes
30x10
30x10
Incline bench
115x4
115x4
115x4
Need to work on this -- mostly I do DB incline.
Skullcrushers
50x5
55x5
55/50x5 (3@55, then dropped down to 50 to squeeze out last 2  )
Military press
75x6
80x6
85x6
The highlight of the night -- my press has been a week point for a while. It's starting to budge higher though.
Ab work
Incline situps w/10# plate
1x15
Russian twist incline w/10# plate
1x10
Crunches w/25# plate
2x12
Leg raises w/10# DB (hard to hold a plate w/your feet  )
2x8
Decent workout. I think I can add 10-15 pounds to my bench a month, which should get me close to 200 by the end of August. |
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30-Jun-04, 07:11 AM
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#26
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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June 29 Cardio on the treadmill
5-minute jog
12 minutes of intervals (1 min. @ 6.7 mph, 1 min. @ 9.1 mph, repeat 6x)
5-minute jog
5-minute cooldown
I was pissed off over some things that happened at work, so it felt good to run like a rabbit for a while. Didn't think that the difference between 9.0 mph (my sprint speed for the last two weeks) and 9.1 mph would be that great, but it sure felt like it.
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30-Jun-04, 07:56 AM
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#27
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Registered User
Join Date: Feb 2004
Posts: 4,421
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Yeah I ran track for 4 years in high school. Running is a great way to clear your mind and free up some stress.
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01-Jul-04, 07:16 AM
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#28
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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June 30 Back/biceps
Deadlift
135x6
205x6
255x4
265x2
270x1
After a horrible DL on Sunday, things seem to be back on track. Hit 270 for the first time.
BB bent-over row
115x8
115x8
115x8
This continues to be a horror show form-wise. Dragged a mirror into the basement to watch form. It's bad. My back looks like a damn letter C when I do these and I can't seem to straighten it our for more than a couple reps at a time. Might have to drop the weight YET AGAIN.
BB upright row
65x8
75x8
80x8 (barely)
BB shrug
145x10
145x10
145x10
Grip started to give out at end of 2nd and 3rd sets. Might need to get hooks.
BB Curl
65x6
70x6
75x4
Seated DB hammer curl (alternating)
35x4
30x6
A mixd bag. Thumbs up on the DL and a major thumbs down on rows. I might drop all the way back to 95 or 100 to make sure that this back issue doesn't become a permanent and possibly injurious habit.  |
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01-Jul-04, 09:08 AM
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#29
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
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Thumbs up for the 270 on DL Klinger, I'm sure your back was already tired though when you attempted those rows......
-Amy
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01-Jul-04, 10:20 AM
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#30
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Thanks Amy - You're right. Maybe I will start doing rows before deadlifts. Or maybe I just need a longer rest between DL and row. Say, 2-3 resting minutes.
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