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11-Sep-04, 09:30 AM
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#151
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Hey gcs - your light bench day is looking almost perfect. That's the day to go higher reps/lower weights.
As for DB shrugs, that's all I do now. It feels more natural than having the barbell pressed against my boys.  Our shoulder strength is pretty similar, so I'd guess you could shrug in the 70-80 range.
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11-Sep-04, 03:29 PM
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#152
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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Quote:
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Originally Posted by Klinger
As for DB shrugs, that's all I do now. It feels more natural than having the barbell pressed against my boys. Our shoulder strength is pretty similar, so I'd guess you could shrug in the 70-80 range. |
lol. I've never done BB shrugs, DBs just feel more natural to me. I like the ROM from DBs and it felt really good with the 50-60 lbs. I'm sure like you said 70-80 isn't too far off now. Also about the bench routine, so far I'm liking it and I can't wait to max out in 2 weeks. It'll be my first time ever maxing on the bench, so I'm pumped about that. Just so long as my bench is higher than I started with....haha |
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13-Sep-04, 06:29 PM
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#153
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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LEGS, Monday, September 13, 2004
Squats 6 x 225 lbs, 6 x 235 lbs, 6 x 245 lbs
Dumbbell Lunges 6 x 55 lbs, 6 x 60 lbs
Straight Leg Deadlifts 6 x 130 lbs, 6 x 140 lbs, 6 x 150 lbs
Leg Press 6 x 270 lbs, 6 x 320 lbs, 4 x 370 lbs
Notes: Damn. DAMN. Wow. I was supposed to do 215, 225, 235 for squats, but I worked in with somebody else so I jumped up a bit. I was worked GOOD. Saw a guy squat 455, that was pretty damn impressive for 4 reps. DB lunges I hate. I hate the form so I only did 2 sets, plus they were hella exhausting. SLDLs felt light, which is good. Leg Press finished off a great legs workout! |
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14-Sep-04, 08:12 AM
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#154
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Jeez, whatever you're eating/drinking, slide some my way! Your quads must be on a serious growth spurt. Nice job on those squats. I can use your kickass progress as motivation when I'm squatting tonight.  : |
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14-Sep-04, 10:01 AM
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#155
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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Lots of grilled chicken and lots of skim milk. Plus a bunch of other stuff like cookies and chips haha. I was pushed harder on my squats because I was working in with somebody else and didn't want to trouble them to unloading the second 45 each time, plus set the safety bars lower than usual for a more full range, plus you know you HAVE to get it up when they are set lower. The only choice was to push, rep, rerack. There was no giving up option this time. |
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14-Sep-04, 03:21 PM
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#156
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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CHEST, Tuesday, September 14, 2004
Bench Press 8 x 115 lbs, 5 x 125 lbs, 3 x 135 lbs, 2 x 155 lbs, 5 x 155 lbs, 5 x 125 lbs
Incline Dumbbell Press 6 x 40 lbs, 6 x 45 lbs, 6 x 50 lbs
Flyes 8 x 30 lbs, 8 x 30 lbs, 8 x 30 lbs
Decline Press 6 x 115 lbs, 6 x 125 lbs, 6 x 135 lbs
Notes: Bench program called for 1 x 155 each time, but I did more obviously  Never benched 155 before, so it felt great! Thanks to Klinger for the great workout program and I still have one week left before I max out. Flyes felt pretty easy, just had a minor pain in my left side, I guess I needed to stretch or something, nothing serious. Decline press was easy, pounded those out. Best bench workout in a looooong time! |
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14-Sep-04, 07:14 PM
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#157
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,750
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Really nice job on chest day!
__________________
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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15-Sep-04, 01:08 PM
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#158
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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BACK/BICEPS, September 15, 2004
Deadlifts 6 x 230 lbs, 6 x 240 lbs, 6 x 250 lbs
Hyperextensions 12 x 35 lbs, 10 x 35 lbs, 12 x 35 lbs
Dumbbell Curls 6 x 35 lbs, 6 x 40 lbs, 3 x 45 lbs
Pull Ups 6, 4
Notes: Had a trainer watch my form on last set of deadlifts. He said what I was doing was alright, but it wasn't a complete smooth motion as it should be. I will focus on this next week. DB curls felt heavier than last week, I think I need a warm up set or 2 for them. Totally burned out for pull ups.
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17-Sep-04, 12:29 PM
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#159
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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SHOULDERS/TRICEPS, September 17, 2004
Military Press 6 x 75 lbs, 6 x 85 lbs, 5 x 95 lbs
Front Dumbbell Raise 7 x 20 lbs, 8 x 15 lbs, 8 x 15 lbs
Seated Tricep Extension 6 x 50 lbs, 6 x 50 lbs, 6 x 50 lbs
Upright Rows 6 x 75 lbs, 6 x 80 lbs, 6 x 85 lbs
Notes: Triceps were totally shot after first 2 exercises. Extensions were really weak and I didn't even get to skull crushers. I'm happy with my military press and upright rows though  |
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17-Sep-04, 01:39 PM
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#160
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Never benched 155 before, so it felt great! Best bench workout in a looooong time! [/quote]
Great job, gcs. It always feel great to start busting though those plateaus.
Deadlifts look good, too. What did the instructor mean when he said the mostion wasn't smooth? I'm looking to cash in on your learning. 
PPS: another thumbs up for the M-press. It's nice to just slap two 25s on instead of all those 10s, 5s and 2.5s. Closing in on 100, mate. |
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17-Sep-04, 03:26 PM
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#161
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,750
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Way to go gcs, you are doing great. Keep it up.
__________________
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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18-Sep-04, 09:51 AM
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#162
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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Thanks Klinger and awelch for the support! About the deadlifts Klinger, let me try to explain haha. Ok so as I see it there are two movements in the lift. The straightening of the lower back and pulling up of the arms is one motion (so if you only did this you'd be squatting still holding the bar in a locked out position). The second part is the straightening of the legs (quads and hips). The idea is to synchronize both of these at once for optimal power. The trainer told me I was doing the arm/lower back part slightly ahead of the leg part, lifting/leaning back with the weight before I started extending my legs. He said it was "alright" but might add stress to my lower back. He demonstrated moving everything in one smooth motion, then at the top, the slight lean back for the lock out. If this doesn't make sense, lol I understand, it's hard to explain. If you have questions feel free to ask and I'll do my best to come up with an answer though.
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18-Sep-04, 09:54 AM
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#163
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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SUPPLEMENTAL CHEST/ABS, September 18, 2004
Bench Press 5 x 135 lbs, 5 x 135 lbs, 5 x 135 lbs, 5 x 135 lbs, 5 x 135 lbs
Flyes 10 x 25 lbs, 10 x 25 lbs
Dumbbell Press 10 x 40 lbs, 10 x 40 lbs
Abs
Notes: I was surprised to knock off a 5x5 at 135 lbs with little trouble. It felt great! For the abs, I just do 2-3 sets on a crunch or oblique machine. I probably did a total of 6 or 7 sets maybe. I didn't record numbers because I figured it wouldn't easily translate to anything.
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20-Sep-04, 05:45 PM
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#164
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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LEGS, September 20, 2004
Squats 6 x 230 lbs, 6 x 240 lbs, 3 x 250 lbs
Calf Raise Machine 12 x 140 lbs, 12 x 180 lbs, 8 x 220 lbs
Good Mornings 6 x 115 lbs, 6 x 125 lbs, 6 x 135 lbs
Hack Squats 6 x 135 lbs, 6 x 145 lbs, 6 x 155 lbs
Notes: Only one power rack here at school, so I gave it up to do calf raises on something else. Squats felt heavy today, I'm hoping to be back on track in the next week or two. |
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20-Sep-04, 11:24 PM
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#165
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,351
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KLINGER if you get this before my next bench workout, it's the last one of the program and it calls for 3 heavy sets around 150 lbs. The 3 previous workouts had higher rep/lighter weight sets leading up to the bigger numbers. Am I supposed to do my own warm up, or just go right into the heavy sets? Thanks for replying if you get this!
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