Lifting journal. - Page 2

Cort · 14-Feb-05, 06:42 PM

Monday

Legs
Squats
1 x 8 @ 205
1 x 8 @ 215
2 x 6 @ 220

Going to hit 'em heavier next week, felt too easy. I wasn't ready for 240 last time around and I missed a full week on legs so I bumped it down a bit...too much I guess.

DB Lunges
2 x 6 @ 60 lbs

Leg curls
2 x 6 @ 120
Skipped over SLDL this time around, going to hit them again next leg day.

Shoulders/bis
DB Military press
4 x 8 @ 50 lbs
2 x 6 @ 55 lbs

Do not ask me why I'm almost even with these when compared to my BB MP, it doesn't make any sense to me either. It may just be that my shoulders and tris were fresh...can't think of any other reason. I also don't get how I can work them so often without negative effects. I do it practically every workout and they're never sore or overtrained even though I hit them as hard as anything else...harder really.

Hammer curls
2 x 6 @ 35

Ez bar curls
2 x 6 @ 95

My bis are extremely neglected, I need to get them in more, just seems that whenever I get to them I'm already whiped out from whatever else I was doing. I'm thinking about moving them to leg day permanently.

and that's it. The workout seemed short, but I was busted when all was said and done. Turned out to be about 45 minutes, so thats roughly the norm.

Cort · 15-Feb-05, 10:48 PM

Teusday.

Was going to do chest today, but my car is f'ed over so I'm stuck at home.

So...I ran to 7 11 and stocked up on caffeine and beef jerky, then ran back...so about 4 miles give or take.

Cort · 19-Feb-05, 05:50 PM

Got screwed this week thanks to my car, its running fine now though. I got in there and did a chest/tri/shoulder split today. Starting with legs/grip work on Monday, then another chest/tri/shoulder on Weds, finishing up on Friday with deadlifts. In between I'm going to run 30 minutes on Teusday and Saturday, and do some sprinting work on Thursday.

gcs118 · 19-Feb-05, 08:15 PM

Hopefully the time off does ya good - a little extra time to recooperate. Hit it hard!

Cort · 22-Feb-05, 02:02 AM

Today was crap.

Went in on about 4 hours of sleep again, had almost no stamina.

Squats
235 x 6
235 x 2
2 x 2 @ 230
225 x 4

Pull-ups
2 x 12

Arnie press

2 x 6 @ 55 lb

Military Press

2 x 6 @ 110

Leg curls

2 x 10 @ 120

SLDL

2 x 6 @ 185

Cort · 22-Feb-05, 05:59 PM

Teusday, cardio

2 mile jog, a little under 14 minutes.

I plan on running 2 more miles around 8 pm.

Cort · 26-Feb-05, 05:13 PM

Recap of this week since I forgot to do this.

Weds, rest day. I don't know why but I felt sick so I didn't do any weights after I got out of classes.

Thurs. Chest/tris/shoulders

Fri. 3 mile run outside, high intensity.

Sat.
Back day.

Deadlifts.
1 x 6 @ 275
1 x 6 @ 285
1 x 6 @ 295
1 x 6 @ 305
1 x 5 @ 315

Just kept bumping the weight up a few pounds and it didn't start getting harder until I hit 315, and I may just have been tired out by then. Great deadlift day

DB rows

3 x 10 @ 65

Shrugs

3 x 12 @ 205

Pull-ups

2 x 12 @ bw

I need weights for these, but the gym doesn't have what I need to weight myself down while doing them...and I don't want to pay money

Called it a day after that.

Met diet goals for the day.

Cort · 01-Mar-05, 01:26 AM

Sunday
2 mile run outside, high intensity, hate running in cold weather though.

Monday

Leg day.

Squats
2 x 6 @ 230
3 x 4 @ 230
I want these to go up, but I'm struggling just to push out the last 3 sets. Guess I'll be at 230 for a few weeks unless things improve, it might just be the reduced calories I'm eating though.

SLDL
4 x 6-8 @ 225 (I've been doing this incorrectly for a while now, got the form straightened out finally, and straps allowed my sweaty ass to go heavier...really hit my hams

)

That's all I did, I'll fit some ab-work in on chest day, was out of energy after the leg workout.

Stuck to my meal plan almost exactly, substituted tuna for chicken in two meals, but the nutrient ratios are so similar I wont worry about it.

For some reason I'm itching to get on to my next back day lol, I want to try working w/ 310 or 315 from now on.

abarlament · 02-Mar-05, 09:01 PM

Aww, a cold day. What was it down there, 75? Damn did it even drop below 70?! The horror!

TommyD · 02-Mar-05, 10:09 PM

Quote:

Originally Posted by Cort

Pull-ups

2 x 12 @ bw

I need weights for these, but the gym doesn't have what I need to weight myself down while doing them...and I don't want to pay money

Try sticking a dumbbell between your feet. That usually works for me.

:

Quote:

Originally Posted by abarlament

Aww, a cold day. What was it down there, 75? Damn did it even drop below 70?! The horror!

We northerners haven't seen a warm day since the Fall. Winter blues blow...

Cort · 03-Mar-05, 12:41 AM

Quote:

Originally Posted by abarlament

Aww, a cold day. What was it down there, 75? Damn did it even drop below 70?! The horror!

lol, contrary to what some might think Texas isn't always in the 70's, that would be California (really not true either, but we never really needed a heater nor an air conditioner when I lived there.) It just rarely gets below 20. It was only in the 40's that night, but that's still cold enough to make me start blowing snot when I run, which is why I don't like running in it.

Thanks for the idea on the db, guess I could drag a bench into the rack and set it on that so I can reach it from the bar.

Cort · 03-Mar-05, 10:28 PM

Did my chest workout teusday night.

Consisted of...

Decline
2 x 6 @ 205

Incline
2 x 8 @ 140

Flat DB bench
2 x 6 via 85's.

Flat BB bench
2 x 6 @ 200

Close-grip bench
3 x 6 @ 145

Standing tricep extensions (behind the head, via a DB)
2 x 6 @ 90 lbs

I'm still not happy with these numbers at all, this is where I suffered the most when I took all that time off. I'm finally closing in on where I used to be though, so I'll probably do a max day for each of my lifts in a few weeks. Then I can start with a real program again. Haven't really been on one since I ended the one I was on in HS around graduation last may, just been wingin' it.

Weds. = rest.

Thursday = 3 miles out door run, not quite sure on the time.

DaRkAnGel · 05-Mar-05, 01:44 PM

Quote:

Originally Posted by Cort

Sunday
2 mile run outside, high intensity, hate running in cold weather though.

Monday

Leg day.

Squats
2 x 6 @ 230
3 x 4 @ 230
I want these to go up, but I'm struggling just to push out the last 3 sets. Guess I'll be at 230 for a few weeks unless things improve, it might just be the reduced calories I'm eating though.

SLDL
4 x 6-8 @ 225 (I've been doing this incorrectly for a while now, got the form straightened out finally, and straps allowed my sweaty ass to go heavier...really hit my hams

)

That's all I did, I'll fit some ab-work in on chest day, was out of energy after the leg workout.

Stuck to my meal plan almost exactly, substituted tuna for chicken in two meals, but the nutrient ratios are so similar I wont worry about it.

For some reason I'm itching to get on to my next back day lol, I want to try working w/ 310 or 315 from now on.

Journal looks good cort looks like you have the same problem as me, a weak squat. I would advise for you to try the smolov with me haha but not many people want to do that kind of a routine.

And the 225 for sldl doesn't make sense. Your working reps for deadlift are what mine are but your sldls are much lower and my form is pretty spot on. Are you going really slow each rep for bodybuilding purposes or something?

Cort · 05-Mar-05, 02:05 PM

Actually I was doing them improperly for a long while, and I wasn't using straps because I tend to forget them on leg day

I have my form down now so I started adding some weight.

As for the squat, I was doing around 285 for reps if I run it parallel, but I've been training atf lately, which forced me to cut the weight down by a good 100 lbs at first. My all-time high on squats was 385, but my lifting coach never had them on his routine and I got lazy about it and wasn't doing them on my own. Got back into it this summer, but then that crappy job happened and I was barely getting to the gym twice a week. Glad I quit it, leaves more time for studying and working out. Still, I like the ass to grass squats, but it is frustrating to be down so low in the weight. Once I get back up there, it'll be way more impressive

My biggest issue right now is grip, but I think a little chalk would solve that since its usually just my hands getting sweaty. I just never remember to get any. It is insanely hard to hold onto 225 lbs when the bar feels like its covered in soap

I'm gunna go do my back work-out now, should have hit it yesterday .

Cort · 05-Mar-05, 04:30 PM

Back day

warm-up

Deadlift

1 x 6 @ 295
1 x 6 @ 310
2 x 4 @ 315
1 x 6 @ 315
1 x 4 @ 325 (w/ a belt)

B/O Rows

2 x 6 @ 140 (Dark makes me feel weak

)

DB B/O Rows

2 x 6 @ 65 (each arm)

Pull-ups

3 x 10 (tired)

Arnie press
2 x 6 @ 60 (per arm)

edit: Just realized I forgot the shrugs, too late now though.

Cheat day, had a huge steak omellete along w/ a few pancakes for breakfast

IHoP.

One thing I'm continuing to notice, I barely ever directly work my abs, and yet they've only improved over the last year. You gotta love dead's and squats

In the last 2 months my waist has dropped 3 inches and I've gained about 7 lbs, so I'm pretty happy about that too. I had gone up to 33's in pants, but I'm back down to 30's now, and they're kinda loose. The 33's just fall straight down without a belt lol.

Everything is goin pretty good, I'm going to switch over to a PL routine soon I think. I want to get my squat back up so that by this time next year I might have a *chance* at doing decently in a competition.