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17-Nov-05, 03:54 PM
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#31
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Mine at my gym is 15 lbs...just take it on the scale with you to find out what it really weighs.
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19-Nov-05, 11:37 AM
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#32
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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November 18 / 05
Back & Biceps
Conventional Deadlift: 6 x 95, 6 x 115, 6 x 125.
Pullups (widegrip): 3 x 6BW
Low Cable Rows: 6 x 110, 6 x 110, 6 x 120.
Pulldowns: 6 x 110, 2 x 6 x 120.
Hyperextensions: 3 x 12 x 25pnd
Hammer Curls (DB): 3 x 6 x 30.
Seated Concentration Curls (DB): 2 x 6 x 30, 1 x 5.5 x 30.
21's (BB): 1 x 40pnd.
Reverse Curls (BB): 8 x 40, 7 x 40, 6 x 40.
I think my deadlift form is improving. I hope to be able to increase the weight every week - I know I'm doing very little right now. I definetly saw an improvement in Biceps from last week. I'm looking to move up with Reverse Curls next week as well.
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19-Nov-05, 02:01 PM
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#33
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Deadlifts will be even easier at 135 lbs because you won't have to stoop as far down to reach it. Nice work out by the way  : |
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19-Nov-05, 02:50 PM
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#34
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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The weight is gonna fly up on those deadlifts, trust me. Do it smart like you said, gradual increments so form doesn't suffer. I can tell you first hand that good form is crucial for that exercise. I've landed myself immobile more than once trying to pull more than I could with good form.
__________________
Not enough hours in the day...
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19-Nov-05, 03:31 PM
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#35
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I started with 3x6 @ 95 lbs on deadlift and it didn't stop increasing until my 430 pull, then I injured my hammy shortly thereafter. Gradual progress can do some pretty crazy things for ya.
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19-Nov-05, 03:59 PM
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#36
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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Thanks for the encouragement guys. For the longest time I stayed awhile from exercises such as deadlifting and squatting because they are more involved and do take time to learn correctly. Right now, my numbers for those two clearly are low in comparision to the rest of my regiment, but, it feels great doing them so I will most definetly stick with it.
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20-Nov-05, 07:58 PM
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#37
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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November 20 / 05
Shoulders & Abs
Shoulder Press DB: 3 x 6 x 40
Standing DB Rear Raises: 1 x 10 x 15, 2 x 8 x 15
Square Box DB Front Raises: 3 x 6 x 15
Upright Rows BB (hands 6 inches apart): 3 x 6 x 65
Shoulder Shrugs: 2 x 15 x 50
Weighted Chrunches (12pnd): 3 x 15
Weighted Oblique Cruches: 2 x 14
Plank (45sec): 2
Leg Raises (Iron Cross): 1:30
Really went hard today on my shoulders. In fact, I felt a continuous burn in my left shoulder even in rest periods. Shoulder press is still difficult for me and I look to increase the weight on shoulder shrugs next week.
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20-Nov-05, 08:09 PM
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#38
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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Oh yeah, weighted the EZ-bar today.. 16 pounds.
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22-Nov-05, 05:05 PM
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#39
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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November 22 /05
Legs / Forearms
Squats: 6 x 45, 6 x 95, 6 x 135, 6 x 145, 6 x 155.
Leg Press: 8 x 250, 8 x 270, 8 x 290.
Calf Raises: 3 x 20 x 140
Walking Lunges: 3 x 16 x 15pnd.
Barbell Wrist Curls: 3 x 12 x 56pnd. (SS)
DB Reverse Wrist Curls: 1 x 12 x 15, 1 x 10 x 15, 1 x 8 x 15. (SS)
A bit of a strange workout today, primarily because I had to go to a gym I wasn't familar with. My partner didn't show up today so I had to use the safety pin on the Leg Press. Usually I go down until my knees nearly touch my chest, but with this safety pin in I couldn't go down as far which is why I increased the weight. Next week I look to take the safety pin out and return to my previous form since my partner will be back. The Calf Raise machine was weird too, and I had to use an EZ-curl bar for the Wrist curls.
I'm going to add leg curls next week. I don't know how many more weeks I can add 10 pounds to my squat before I'll have to slow down. I can't fathom how you big guys support so much weight on your shoulders. My shoulders already bruise and I'm only doing 155.. I can't imagine 500.
Last edited by KaiserSose; 25-Nov-05 at 05:11 PM.
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22-Nov-05, 07:14 PM
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#40
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Squats look good. Slow down when you have to. I only go up 2.5 lbs a week any more, but I'm still going up. I'm looking at 225 today, and I started about last March (I think) or so at 135.
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23-Nov-05, 02:27 PM
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#41
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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Thanks Tim. I hope to achieve what you have; I'd be ecstatic to get to 225. 2.5 pounds a week will add up with time especially considering where you are already at.
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23-Nov-05, 02:40 PM
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#42
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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November 23 / 05
Chest & Triceps
Flat DB Press: 6 x 25, 6 x 45, 6 x 60, 6 x 60, 6 x 65.
Incline DB Press: 6 x 50, 6 x 55, 6 x 55
Peck Fly's (DB): 3 x 6 x 45.
Dumbell Rows: 2 x 6 x 50, 1 x 6 x 55
Dips: 3 x 6
Skullcrushers (BB): 7 x 56, 2 x 5 x 56.
Great day today!! I never thought I'd be able to do 6 x 65 this quickly. Actually I almost psyched myself out today. My first attempt I didn't quite get the first one up (I didn't have a spotter to assist me). I got myself pumped up for the second try though and once I got the first rep I was able to push through the rest. Looking in the mirror I can really see my body starting to get bigger. I feel I've really broken through a plateau.
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23-Nov-05, 03:52 PM
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#43
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Right on, man. Good job on the db press.
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23-Nov-05, 04:59 PM
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#44
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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First rep on DB exercises is always the hardest man, once you push through the first one you're money. Nice workout : |
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25-Nov-05, 05:09 PM
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#45
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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November 25 / 05
Back & Biceps
Conventional Deadlift: 6 x 95, 6 x 115, 6 x 125, 6 x 135.
Pullups (widegrip): 3 x 6BW
Low Cable Rows: 6 x 120, 6 x 120, 6 x 130.
Pulldowns: 3 x 6 x 120
Hyperextensions: 3 x 12 x 25pnd
Hammer Curls (DB): 3 x 6 x 30.
Seated Concentration Curls (DB): 3 x 6 x 30
21's (BB): 1 x 40pnd.
Reverse Curls (BB): 5 x 46, 5 x 46, 4 x 46.
Good workout. I went up quite a bit on low cable rows but for some reason it just seemed easier at this gym. Deadlift is getting difficult for me. I don't understand why I have more trouble with this exercise than others.
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