Kaiser's Daily Journal

[tim_mcf]

here's a Manta Ray:

http://www.gncgear.com/pd/ps67070.mantaray.html

Personally, I don't think it's really necessary. Just find that groove.

It used to be that if you wanted to post a response like "dips" and that was all you had to say, the site wouldn't let you post it - you had to have at least 15 characters. I wasn't aware that had been changed, but I'm glad it has.

[gcs118]

Just squat with the bar on your back, you'll be glad you did plus it makes you tougher.

[KaiserSose]

Thursday Nov 10 /05
Back and Biceps

Conventional Deadlift: 3 x 6 x 95. This is my first time doing this so I was more concerned with maintaining the proper form than I was with adding weight.
Wide grip pullups: 3 x 6BW.
Cable row: 3 x 7 x 110.
Lat pulldown: 3 x 7 x 110.
Hyperextensions: 3 x 12 x 25pnd

Standing DB curls (DB's were vertical and lifted past shoulder height)
1 x 7 x 30, 2 x 6 x 30.
Concentration DB curls sitting down: 2 x 6 x 30, 1 x 5 x 30.
21's with BB: Didn't get through entire 21's with 40 pnd.
Backward curl with BB (tough to explain this exercise) 1 x 7 x 40, 2 x 6 x 40.

The workout today was mediocre at best. I was pleased with the back, but, getting the form down for deadlift was tricky, and, I'm hesitant to say that I did it correctly. By the time i got to biceps I was exhausted. I was disappointed with the concentration curls and the 21's. I felt like I was going to pass out half way through the 21's and wasn't able to finish the set. I attribute this to a lack of sleep; I need to catch some z's tonight.

[gcs118]

Don't worry, you won't be getting the deadlift form down right away. It takes time. Listen to others and watch videos. Real video clips of serious lifters, not silly videos.

By backward curls do you mean reverse curls? Where you use a double overhand grip and curl it, mostly for forearms?

[KaiserSose]

Originally Posted by gcs118

Don't worry, you won't be getting the deadlift form down right away. It takes time. Listen to others and watch videos. Real video clips of serious lifters, not silly videos.

By backward curls do you mean reverse curls? Where you use a double overhand grip and curl it, mostly for forearms?

I hope so. I plan on watching more videos. Hopefully it will be a natural development.

They could be reverse curls. I do use a double overhand grip, and a BB. But, it's not mainly for forearms. I keep my elbows still while I curl the bar. The motion is similar to that of a skullcrusher BB except it's backwards and for biceps.

[tim_mcf]

It's a good idea to start light on the deadlifts. Just add a little weight each time you do it and before you know it you'll be pulling big numbers.

Standing DB curls (DB's were vertical and lifted past shoulder height)

That sounds like a hammer curl.

Don't feel bad about the 21's. 21's are friggin hard.

[KaiserSose]

November 13th / 05
Shoulders and Abs

Shoulder Press DB: 6 x 40, 5 x 40, 4 x 40.
Standing DB Rear Raises: 3 x 8 x 15.
Square Box DB Front Raises: 3 x 10 x 12.5
Upright Rows BB (hands 6 inches apart): 10 x 55, 2 x 6 x 65.
Shoulder Shrugs: 2 x 15 x 50.

Weighted plate cruches (10pnd): 3 x 15
Leg throwdowns: 25
Weighted oblique crunches: 2 x 16
Leg lifts: 1:30 off and on.

Overall the workout was good. First time doing shoulder shrugs in a while (I hurt my shoulder a few months ago). I thought I put up better numebrs with DB's last week, but I could be mistaken - that's why I"m using this journal.

[KaiserSose]

November 13 / 05
Today's Diet

11:00am wake up
11:15am: 1 scoop whey protein, 20 peanuts.
1:30 pm: Lunch at Applebee's
Japaneo Chicken Sandwich w / fries (only ate half), 3 Lemonades.
4:30 pm: Salad w / italian dressing, About 12 g of protein worth of chicken.
8:30 pm: Wendy's. Spicy chicken and yogurt. 2 Lemonades.
12:00 pm: 1 scoop whey, 20 pretzels.

I could lie and post my diet for an ideal day, but, that wouldn't be helping me much, so instead, I decided to post my diet of a typical unhealthy day. I usually eat out once a day (I know I did twice today) and probably eat a little more / a little healthier, but, in general this is the kind of garbage I consume.

[gcs118]

lol bro it's better than my diet, that's for sure. Nice job on the DB shoulder presses by the way. You might already know this, but for upright rows make sure you lift your elbows as you lift your hands. Your elbows gotta be really high at the top of the lift, otherwise you're asking for an injury! Been there.

[KaiserSose]

That's the college life man. I don't get the nice homecooked meals anymore. Thanks for the tip, but I'm usually pretty careful with that, I had a buddy who used to hound me whenever my form was off. I took a look at your journal, your putting up some good numbers, great work man.

[gcs118]

Sounds like you're on the right track then : and if anyone questions the diet from Wendy's or wherever...just say you're bulking

[KaiserSose]

November 15 / 05
Legs / Forearms

Squats: 8 x 45, 6 x 115, 6 x 135, 6 x 145.
Calf Raises: 3 x 20 x 200.
Leg Press: 6 x 225, 2 x 6 x 245.
Leg Raises: 2 x 10 x 90, 1 x 10 x 100.
Walking Lunges: 3 x 16 x 15pnd.

Barbell Wrist Curls: 3 x 16 x 50pnd. (SS)
DB Reverse Wrist Curls: 1 x 12 x 15, 1 x 10 x 15, 1 x 8 x 15. (SS)

Today was a pretty hard leg day for me - my legs are sore already. I know I can squat more but I'm still working on form and I did increase the weight by 30 pounds from last week. I feel like I'm overworking the area directly above my knee that extends halfway up my thigh. I want to add Good mornings and drop something by next leg day; hopefully that will rectify this problem.

[KaiserSose]

November 16 / 05
Chest & Triceps

Inverted Bench (DB): 6 x 45, 6 x 50, 6 x 50.
Flat Bench (BB): 4 x 135, 1 x 155, 1 x 165, 1 x 175.
Peck Fly's (DB): 3 x 6 x 45

Dumbell Rows: 3 x 6 x 50.
Dumbell Kickbacks: 12 x 15, 10 x 15, 8 x 15
Skullcrushers (BB): 8 x 46, 2 x 6 x 56
Dips (Bench): 1 x 20.


First time benching with barbells in over 4 months. I couldn't quite push the 185pnd up, I think that's partly a function of not being accustomed to the BB. I moved up in a few of the exercises today namely Peck Fly's and Skullcrushers. I must have broke a plateau, or, my new diet is really helping because I've been moving up allot lately and honestly the Inverted DB's felt almost too easy at 6 x 50.

Anyone know the weight of the small EZ bar's?? I didn't know whether it was 20 or 25 pounds.

[tim_mcf]

I've weighed them at my gym - most seem to be 20 lbs, but they vary.

[KaiserSose]

Yeah, that makes sense. lol I didn't think I moved up that much.