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09-Jul-04, 08:53 AM
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#46
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Thanks for the idea, Amy. Maybe I can try it out during Sunday's back/bis workout. I've done something similar, but the DBs were 5-rep maxes. Start w/something light, do 5 reps, go up the rack doing the same until you hit a weight you can't do 5 times, then come back down.
This sounds harder since you start w/ a 1-rep max.
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Last edited by Klinger; 09-Jul-04 at 09:09 AM.
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09-Jul-04, 09:03 AM
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#47
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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July 8 - Chest/tris/shoulders
Flat BB bench -- pyramid
115x6
125x5
135x4
145x3
155x2
115x6
Rep 2 at 155 went up reaaaal sloooow, but it went up.  :
Close-grip flat BB bench
110x7
110x7
110x7
Up from 105x6x3 last week, so tris must be gaining ground.
Skullcrusher s/set close grip & shoulder-width grip
55x4 (CG)
55x6 (SW)
55x4 (CG)
55x6 (SW)
Not sure why, but the wider grip was a lot easier.
Military press
85x6
90x6
90x5
Started to peter out. Probably didn't rest long enough between sets.
BB shrug
145x12
145x12
145x12
Upright BB row
75x8
75x8
Did these as a finisher. Need to switch to EZ bar; this was hurting my wrists at the top of the movement.
Abs
weighted crunch 25#
2x15
weighted lying leg raise 10#
2x10 |
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09-Jul-04, 09:07 AM
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#48
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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July 8 cardio
I was off work today, so 7-8 hours after my chest workout I decided to do a little HIIT.
5-minute jog
14 minutes of intervals (minute @6.7mph/minute @9.2mph x7)
5-minute jog
Awesome. Felt strong enough to go for a 7th sprint when I usually stop at 6 from exhaustion.  |
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09-Jul-04, 09:22 AM
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#49
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
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Quote:
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Originally Posted by Klinger
Upright BB row
75x8
75x8
Did these as a finisher. Need to switch to EZ bar; this was hurting my wrists at the top of the movement.
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ya, I've been using the cambered bar on these, definitely makes it easier on the wrist, but seems like I can't use as much weight w/ cambered bar as I can w/ Olympic one
-Amy |
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09-Jul-04, 06:44 PM
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#50
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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July 9 Legs
Did not feel like doing this the day after HIIT. Should have thought that through. 
But I sucked it up and went to the gym anyway.
Squats
135x6
155x6
175x5
185x2 (A new high - right on)
135x6
Only regret was not nailing a 6th rep @ 175. Otherwise, two thumbs up.
Seated calf raise
100x12 (3 sets)
Standing calf raise
155x12 (3 sets)
I usually use the Smith machine for standing calf, but it was in use, so I used the squat rack and stood on a couple of 25# plates for a better ROM. Had a hell of a time keeping my balance, lol.
Step up to knee-high box.
1x10 each leg holding 40# DBs
1x10 each leg w/95# on a BB
First time doing these. More of an aerobic movement than a lifting movement. Not too crazy about them.
Hams machine (both legs @ once)
130x8
130x8
Quad machine (one leg at a time)
70x8
75x8
Hyperextensions
10 w/25#
10 w/35#
Doesn't quite fit leg day, but I don't have a hyper apparatus at home, so what the hell. |
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09-Jul-04, 09:05 PM
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#51
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Registered User
Join Date: Feb 2004
Posts: 4,421
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Sheesh nice improvements since I've been gone! Great work man. I'm heading back to the gym tomorrow, I'm gonna try to catch back up with you after a week of partying...wish me luck :P
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11-Jul-04, 06:11 PM
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#52
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Thanks gcs - I bet you'll get in the groove fast. A week off can really jumpstart you.
July 11 - back and biceps
Deadlift
155x6
205x6
255x6
280x1 (a record!)
285x1 MISS.
I've been aiming to get 6 reps @ 255. The 280 was a bonus. Got greedy and thought 285 would be just as easy. Got it up but could... not... lock... out. Doh!
Bent-over BB row
105x8
105x8
105x8
Finally rediscovered my form on this, but I had to drop all the way down from 120 to find it.
T-bar row
100x6
100x6
Good morning
95x6
95x6
95x6
Super focused on these. Back felt strong.
EZ-curl bar bicep curls
55x8
65x6
75x4
65x6 cheated the last rep
55x8 cheated the last rep (broken record?)
Went up and down the ladder hard w/little rest between sets (30-45 seconds) to keep the juice flowing. Should have gone 7/5/4/5/7 instead, judging by all the near-failures.
Seated incline bench DB hammer curls
30x6
30x6
Tried 35s, but my bis were toast, so I rested an extra minute and worked the 30s.
Really tore it up today. The new max on the DL got me stoked for the rest of the workout. Did it nice and tight in just 20 total sets. : |
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11-Jul-04, 11:06 PM
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#53
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Registered User
Join Date: Feb 2004
Posts: 4,421
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That 300 deadlift is just around the corner! I'm sure you could tackle it. Just a couple more weeks and that prize is yours!
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12-Jul-04, 11:16 AM
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#54
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
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Klinger - Great on your Squats & DL - Lookin' Good!!! Feelin' Good!!! yeah.....
-Amy
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12-Jul-04, 07:33 PM
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#55
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Thanks gcs and Amy - I definitely have more confidence in my DL than either my bench or my squat. I wish I could get as stoked about those as I do back days. Speaking of which...
July 12 - Chest/triceps
Month 2, Week 2 of the Mission: Impossible -- upping my bench.
85x10
105x8
120x6
135x4
105x8
Not much to report. Weeks 1 and 2 in this routine are all about ramping up to big lifts in weeks 3 and 4.
Incline DB
45x8
45x6
45x6
Lost steam on second set due to lack of sufficient rest. I need a stopwatch to time my rest periods. It's not concise and it shows in my lifts.
Dips on parallel bars to failure
9xBW
7xBW
Eh. Better than last week.
Lying DB triceps extension (both arms)
20x6
20x6 reps - barely. WTF is up with my triceps? :confused:  
DB flyes
35x6
35x6
Don't know why I did these after tris...
DB shoulder press
35x7
40x4
Workout was starting to suck, so I stopped at 2 sets. Will do majority of shoulder work on Thursday.
Abs
Decline bench weighted situps 15#
3 sets of 12 reps
Weighted crunch 25#
2 sets of 12 reps
Weak tris are really pissing me off. I think it's time to treat dips the same way I did pullups: do them all the time until I can regularly do 12-15 reps. |
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13-Jul-04, 08:33 AM
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#56
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,355
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Quote:
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Originally Posted by Klinger
Weak tris are really pissing me off. I think it's time to treat dips the same way I did pullups: do them all the time until I can regularly do 12-15 reps.
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Well don't forget you did them after all those sets on BP and Incline DB too....
-Amy |
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14-Jul-04, 08:58 AM
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#57
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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July 13 - cardio on the treadmill
5-minute jog @ 6.4-6.6 mph
12 minutes of HIIT/1 minute @ 6.8 mph, one minute @ 9.2 mph
4-minute jog @ 6.4-6.6 mph
Got no sleep the night before and almost quit after the first four intervals. Stuck it out for all six one-minute sprints. Slept like a baby last night. |
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14-Jul-04, 07:21 PM
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#58
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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July 14 - back and bicepss
Got home really late from work, so I almost scrapped this workout. Then I decided I could squeeze it in under 30 minutes if I stayed intense and focused.
Weighted pullups 22.5#
7, 5, 4, 3, 2
Soooo close to doing it in four sets. Once I do, the weight goes up to 25#.
Dual bent-over DB rows 45#
3x8
I just bought 45s and I think I need 50s already. Guess that's good news, but not to my wallet. 
T-bar rows
110x6
110x6
110x6
Up 10# from Sunday, which seems like a lot, but was right at my limit for 6 reps. This is more MAX-OT style, which I'm starting to take a shine to. Might start doing more lifts like this.
BB bicep curl
70x5
70x5
70x5
DB standing alt. hammer curl
35x3
30x5.5
30x5.5
Dropped down 'cause bis were just throbbing. Right arm was game, but left (weaker arm) couldn't get last rep on sets 2,3.
Not bad considering I almost skipped this session. Glad I didn't. I hate the guilt that sets in from skipping a workout : |
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14-Jul-04, 07:26 PM
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#59
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Registered User
Join Date: Mar 2004
Location: Southern Illinois
Age: 27
Posts: 807
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Sorry I'm a little late to your journal. Your work-outs are great and I love the motivation you have. Great improvements so far!! :
__________________
Failure is not falling down, it is not getting up again.
The moment you tell yourself you can do it, you can.
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15-Jul-04, 07:27 AM
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#60
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 39
Posts: 2,103
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Thanks for stopping by, Andrea. I appreciate the feedback. This journal and everyone who has offered help/suggestions have been great motivators!
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