jGriff's Journal: Get After It!

[Firehawk]

I think you should add weight and train like you are training all your other muscles...maybe 6 sets of 4 reps or somethin...or 6x3....on dips. Cant hurt to try it eh?

[kungfu74]

as for the body weight dips... I'd say if you haven't done them w/ weight then throw some weight underneith you and give it a try... the last time I hit them it was after flat and incline bench sets, not quite the volume your doing but I put 60lbs on for 6 reps... go heavy or go home right?

[jgriffith]

My thoughts exactly kungfu, I'll definitely add some weight next time. And Fire, thats not a bad idea either, but generally I'll pyramid the first exercise somewhat, and on the second one do some kind of high set low rep type thing and then do the other lifts "normal", but maybe next time I'll do real heavy dips for 8 sets of 2 or something.

P.S. Just wanted to note that my triceps are toasted today, I can feel them no matter what position they're in, dont hurt to the touch just tired and achy.

[jgriffith]

May 14th, 2004

Dead lift:

135 x 3
225 x 5
315 x 3
405 x 2
455 x miss (couldnt lock it out)
455 x miss (nothing)

Wasted a deadlift session by being an idiot, I wanted 455 too much, so instead of lifting the right way doing heavy triples and doubles I saved up some energy, and messed it up anyways. I was in no condition to try to max today, back was still stiff, I'm really pissed about this, feel like I totally wasted my time in there today.

Ghetto T-Bar Row:
180 x 5
225 x 3
225 x 3
225 x 5
225 x 5
225 x 8

Wasted these sets by not going heavy enough. Blunder number 2 today.

Lat Pull Down:

160 x 12
200 x 10
220 x 10

So so sets here, nothing special at all.

Abs:

Decline w/ 50 lbs x 15
to reclined knee ups x 15

Medicine ball tossed over head on decline x 15

Decline situps w/ 50 lbs x 20

BB Curls:

100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Good sets here, wore my wrist wraps which kept my wrists straight and really toasted my biceps.

I really feel like this workout sucked today, wasnt feelin it from the beginning and just wasnt thinking in there or sold on what I was going to do. Whatever, I guess I worked hard but I feel like I could have been much smarter and done a better job in there. My body is adjusting to the increases frequency as I was a little more sore, this will go away eventually I'm sure, I'm takin the weekend off, christ I need it...

P.S. Wrist still bothering me, getting uncomfortable on some lifts, I dont want to take anytime off though.

[Firehawk]

F Deadlifts man LOL. I had a similar thing happen to me last week. I did the same thing, increased the weight too much really. I hit 325 for 6 the week before, but went 6, 4, and 1 or 2 on my last set. I really shoulda not increased, but i went up to 335, and only got 2 on my first set, 1 on the second, and didnt evne try for a third.

Granted, my intensity was non existent that day. But still, i coulda done better, and i felt like i had a crappy workout. Its ok though, you cant be on your game every workout. I WISH!

[kungfu74]

yeah, looks like you got a little greedy on the deads... but dude those curls are HUGE!!! i'm not too far behind you though, so look out!!!

[jgriffith]

kung: haha, I hear your curls are lookin real good, I'm gonna need to step it up. I definitely got greeding on the deads, but atleast thats out of my system. For a "bad" workout, it really wasnt that bad.

fire: Intensity just isnt there all the time, I totally agree, I wish it didnt happen but oh well, gotta work through it. The big weights will come, no doubt about it.

I'm happy to report that today I measured my waist is @ 37" !!!! haha doesnt sound great to most people, but thats down 5" from February 4th, feeling very lean today, and dare I say there is some new ab definition? Oh man, that might be too bold haha.

Weight is at 239.4 today, which means over the last month I havent lost much actual body weight, but still lost an inch, that makes me ECSTATIC, muscle gain and fat loss can be achieved

[kenyon21]

griff btw how tall are you?

[jgriffith]

6'3" Kenyon, height definitely helps on the DLs

[Firehawk]

You think it HELPS? I think it hurts LOL, cause im 6'3 also. I gotta squat further down to start with, to keep my shoulders from crossing that bar you know? Unless im doin my form wrong...but I dont think i am.

I think i gotta lean back more instead of tryin to squat the weight up off the floor first and then straighten my back. I should immediately lean backward and pull with everything...

[jgriffith]

I think it helps because you have better leverage with the weight. Its all relative how far you have to squat down to grab the bar. Having your ass too low can be a problem no matter how tall or short you are. But I think the leverage is definitely an advantage.

[kenyon21]

yeah height helps on the dead's, but it sure as hell blows on the bench and the squats! i'm like 6'4-6'5 with really long arms and legs. the only thing i was ever good at in weightlifting was power cleans (b\c of the height leverage).

[jgriffith]

May 17th, 2004

Flat Bench:

135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

Weighted Dips:

25 x 2
45 x 2
55 x 2
55 x 2
55 x 2
55 x 2
55 x 2
55 x 3

Toasted my triceps here, felt great.

Incline DB:

75 x 10
75 x 9
75 x 8

Didnt have much left at this point, weights felt like they were gonna fall on my face.

V-Bar Extensions:

200 x 10
200 x 10
200 x 10

All in all very good workout today, I'm happy without, I decided to drop my bench weight down and build it back up, I havent been progressing much lately with it, so I'm hoping this will help. Would like to get 250 x 5 (up from 245 x 5) within the next few weeks, we'll see how this goes. Did weighted dips for the first time today, really like them a lot, I'll continue to do that, the gym has a good belt I was able to use.

[jgriffith]

May 18th, 2004

Deadlifts:

135 x 3
225 x 3
365 x 3
455 x 1! PR
425 x 2! PR

GREAT sets here, 455 went up pretty damn smooth today, 365 x 3 felt like nothing. 425 x 2 was pretty smooth as well. VERY pleased here.

Ghetto T-Bar Rows:

225 x 8
250 x 6
250 x 6

DB Rows:

105 x 10
105 x 10
105 x 10
105 x 10

All I can say is ouch, these were rough sets, I was pleased with my intensity here, but man I was glad when they were over.

BB Curls:

105 x 3.OUCH, right wrist REALLY hurt on this rep, I couldnt finish the set, I dont know what the hell is wrong with it but its really bugging me. I dont want to stop though, so I'll just ice it, and see what I can do, I dunno.


Overall very good workout today, hit 2 PR's which is ALWAYS nice, legs tommorow which I'm looking forward to. My friend DJ is home, doing his Springfield football summer lifting program so he'll be giving me some good ideas for workouts coming up.

[beefcurry1]

HELL of a job pulling 455. looks like you are hit 500 pretty soon. ill be doing my heaviest deadlifts in a while within the next few days. im HOPING to pull that. i might have to get someone to slap me a few times. great job though. heck of a pull.