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16-Jun-06, 09:41 PM
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#31
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Missed yesterdays W/O
On my way to the gym now for Chest Day
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__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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17-Jun-06, 01:48 PM
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#32
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Last night I drove to the Gym even though the freeway was shut down but they were closed when I got there! I guess they close an hour earlier on Fridays. So I drove back towards home and hit the track for some G Cardio. Went well, I'm starting to adjust to it now.
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"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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20-Jun-06, 09:57 AM
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#33
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Last night was the first legs day in a LOOOOONG time
Warm up sets before
Squat 6@270, 5@270, 4@270
Leg Press 2x6@500
SLDLs 2x6@225 too light but I lost my gloves (again) so I was afraid of trying to grip more.
Standing Calf Raise: 10@355, 8@355
45deg Calf raise (on Press): 2x6@500
Good workout overall, I did all the streches for my lower back and paid close attention to my form so my back feels fine. I love a good leg day!  :
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"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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20-Jun-06, 10:55 AM
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#34
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Nice work.
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I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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20-Jun-06, 05:12 PM
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#36
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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Quote:
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Originally Posted by Azanmi
Last night was the first legs day in a LOOOOONG time
Warm up sets before
Squat 6@270, 5@270, 4@270
Leg Press 2x6@500
SLDLs 2x6@225 too light but I lost my gloves (again) so I was afraid of trying to grip more.
Standing Calf Raise: 10@355, 8@355
45deg Calf raise (on Press): 2x6@500
Good workout overall, I did all the streches for my lower back and paid close attention to my form so my back feels fine. I love a good leg day! : |
I like good heavy squatting! You go to parallel or full squats?
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Not enough hours in the day...
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21-Jun-06, 12:08 AM
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#37
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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First time back so they were close to full, I was a little uneasy about my lower back!
Next Monday will be full for sure! Nothing like a good burn from a full squat! :
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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23-Jun-06, 08:40 PM
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#38
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Friday: Chest Day 
Flat Barbell Bench Press 3x6w205 (Yea back in the 200s!)
Incline Dumbbell Bench Press 8w65s(too light),2x4w80s
Dips 5 weighted (I was balancing a 25lb dumbell.. didn't work. This location didn't have a weight belt) 2x6 BW
It felt good to crack the 200 plateau again so soon. I'm really hoping to up my bench, squat and DL numbers this summer.
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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26-Jun-06, 08:17 PM
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#39
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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OK so today is leg day... Trying to Psych myself up for the workout tonight.
Details to follow
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"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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27-Jun-06, 11:12 AM
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#40
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Yesterday
Leg Day
Squats 2x6 w275, 5 w275
Leg Press 2x6 w500
Stiff Leg Deadlifts 6,4 w265 (I need to strengthen my grip more or start to use straps. The weight was light and I could have done mre but my grip was too slippery/weak)
Standing Machine Calf Raises and 45° Leg Press Calf Raises couldn't do them, I got booted from the gym, it was 11pm and they were closing!
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"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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29-Jun-06, 10:16 PM
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#41
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Chest/Abs
Incline BB 6,5,4 w175
Flat DB 6,6 w80s (too light)
Decline BB 6,5,4 w205
Cable/rope crunches 12, 12, 10 w170
Weighted Crunches 10,8 w70
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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FitDayJournal
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29-Jun-06, 11:17 PM
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#42
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Nice benching. You took a lot of time off and are still stronger than me.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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30-Jun-06, 03:20 PM
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#43
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Thanks man. I did take a long time and I'm glad to see that I'm able to get back to the heavier stuff pretty quickly. I would like to see some significant strength gains though. I've never put up 300 on a flat bench before, I've never done a 350 squat, I'd like to be able to do 20 BW pullups... things like that. Hopefully I can get there.
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
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FitDayJournal
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30-Jun-06, 04:09 PM
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#44
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Your plan looks like the one to take you there. On the pullups, When I started, I couldn't even do one. To make the most pullup progress, I used the method described on the ast site for bodyweight pullups. Do sets as many as you can do each set, take the 2-3 minute STR time like with anything else...do as many sets as it takes to get to 50 pullups. By the end, you'll be doing sets of 1. It doesn't take too many weeks of endless sets to be able to increase the reps in every set. I finally had to go back to doing them weighted because another part of the max ot style bodyweight pullups is that near the end you are doing sets between 4 and 6 reps each. It was taking 80 pullups to get to that point after a while. It's a pretty effective plan.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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30-Jun-06, 08:58 PM
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#45
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Quote:
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Originally Posted by a_welch503
Your plan looks like the one to take you there. On the pullups, When I started, I couldn't even do one. To make the most pullup progress, I used the method described on the ast site for bodyweight pullups. Do sets as many as you can do each set, take the 2-3 minute STR time like with anything else...do as many sets as it takes to get to 50 pullups. By the end, you'll be doing sets of 1. It doesn't take too many weeks of endless sets to be able to increase the reps in every set. I finally had to go back to doing them weighted because another part of the max ot style bodyweight pullups is that near the end you are doing sets between 4 and 6 reps each. It was taking 80 pullups to get to that point after a while. It's a pretty effective plan.
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Interesting. I never noticed the pullup plan for max-ot before! I always substitute pullups for Lat pulldowns, and last year I was doing them weighted but currently I've added enough "weight" that I don't actually need to add any more. I will try to do 50 in my next attemt though, I know that will kick my butt!
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Tags
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