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23-Oct-06, 08:41 PM
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#1756
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, October 23, 2006
Flat BB Bench 10x45, 6x95, 5x135, 1x165, 1x195, 1x215, 1x225, 20x135
Seated MP 5x95, 5x115, 4x125
BORs 6x135, 6x155, 6x185
Hammer Curls 10x40, 10x40
Notes: Worked up to a heavy single on bench today. Could have gotten 230-235 if I really pushed it. MP's went ok for not having done them in quite some time, I'd really like to be able to rep 135. Did some back/bicep work because I never have time for squat/back day anymore. My roommate is a good lifting partner and we can only get there once a week, I really need to get squats back into my weekly lifts!!
EDIT: Forgot about the 135s at the very end.
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Last edited by gcs118; 23-Oct-06 at 10:01 PM.
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27-Oct-06, 01:35 PM
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#1757
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, October 27, 2006
Squats 10x45, 3x135, 3x185, 3x225, 1x255, 1x275
Seated Calf Raises 8x90, 8x90, 8x135, 8x135
BORs 5x135, 5x155, 5x175, 5x155, 5x135
BB Curls 5x45, 4x85
Notes: Finally finally finally got around to squatting after 1 month! I was glad to see 275 go up. I'm guessing max is around 300 still. Tossed in calf raises while waiting for BORs, which went pretty well. Alternated overhand and underhand grips. Exhausted for the BB curls, I think I went too wide. Oh well. |
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27-Oct-06, 04:39 PM
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#1758
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Nice workout.
How's your hammie? 100%?
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27-Oct-06, 08:06 PM
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#1759
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Since starting back squatting I've had little to no trouble whatsoever with it. I'm not risking deadlifts just yet, I don't wanna push the envelope too far too fast. Thanks for asking though.
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28-Oct-06, 02:13 PM
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#1760
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Registered User
Join Date: May 2004
Posts: 1,314
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awesome workout!! no squats in one month, and you hit 275 
__________________
Stand Strong
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04-Nov-06, 03:23 PM
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#1761
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, November 4, 2006
Flat BB Bench 10x45, 6x95, 5x135, 3x165, 5x180, 5x180, 2x200, 1x200
Seated MP 5x45, 5x95, 5x115, 2x135, 6x115
Skull Crushers 8x80, 8x90, 5x100
Face Pulls 8x150, 8x150
Notes: Doing 5,5,2,2 for bench, didn't quite make it today. It's been a couple weeks since bench, so I think I'll be back on track for 185s and 205s next week. Decent day overall.
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09-Nov-06, 03:30 PM
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#1762
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thursday, November 9, 2006
Incline BB Bench 10x45, 6x95, 3x135, 5x155, 5x165, 3x175
Decline BB Bench 8x135, 8x155, 8x185
Side DB Raise 8x25
Front DB Raise 8x30
Cable Pushdowns 8x130, 8x140
Notes: Didn't get a flat bench today, so I mixed it up and did some lifts I haven't done in awhile. Decent workout, hopefully I'll get to squat Saturday like I plan to. Don't see any reason why not!  |
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09-Nov-06, 06:54 PM
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#1763
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Registered User
Join Date: Jul 2003
Age: 31
Posts: 726
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Nice strength, gcs118! Do you notice a strength difference in flat vs. incline or decline?
For me, I am a lot stronger in flat and decline bench than incline.
Keep up the good work! |
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10-Nov-06, 04:17 PM
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#1764
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Yes of course, I think we all do! lol incline is definitely the most difficult. Decline is the easiest I think because of the shorter range of motion. Flat is my favorite though because it provides a solid standard for comparison, not only competing against yourself, but others as well to put things into perspective. The change of pace this time was good, hopefully flat will be stronger next week. Thanks for the support |
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11-Nov-06, 07:23 PM
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#1765
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, November 11, 2006
Squats 10x45, 6x95, 3x135, 3x185, 3x225, 1x265, 1x285
Seated Calf Raises 10x90, 10x135, 10x135
BORs 6x135, 6x165
Hammer Curls 10x40
Notes: Squats went very well, 285 went up smoothly. I was going to go for 300 with a spotter, but I figured why be happy with 300 tonight when I can keep going up 5-10 lbs each week. Calf raises for fun, BORs were underhand, I was too tired to keep going. Hammer curls pretty easy to top it all off. |
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13-Nov-06, 10:49 PM
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#1766
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, November 13, 2006
Incline Bench 10x45, 5x95, 3x135, 5x155, 5x165, 4x175
Decline Bench 5x135, 5x185, 5x205, 2x225
DB Side Raises 10x20
DB Front Raises 10x30
Cable Pushdowns 8x140, 7x150
Face Pulls 10x150, 10x150
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15-Nov-06, 12:35 AM
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#1767
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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looks good man keep it up
p.s. i was creepin around on facebook and saw pics of the gf...nice nice
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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15-Nov-06, 10:03 AM
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#1768
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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haha thanks Eric, she is definitely a cutie  |
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15-Nov-06, 10:26 PM
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#1769
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Wednesday, November 15, 2006
Squats 10x45, 3x95, 3x135, 3x185, 3x225, 1x265, 1x295
BORs 6x135, 6x145, 6x155, 6x165
Seated Calf Raises 8x90, 8x135, 8x160
Notes: 285 last time, 295 this time, and it looks like there is still progress to be made! I hate doing BORs, they were overhand this time, so I just quit when no small plates were convenient lol. Worked the calves and completely forgot about the biceps. Oh well, my other lifts hit them often enough. I usually check my body weight, it seems to be consistently around 190 lbs with clothes, keys and shoes. I'm guessing true bodyweight to be around 187-188 lbs. (just FYI ) |
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17-Nov-06, 06:01 PM
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#1770
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, November 17, 2006
Incline Bench 10x45, 5x95, 3x135, 5x155, 5x165, 4x175
Decline Bench 5x135, 5x185, 5x205, 2x225
DB Side Raise 10x25
DB Front Raise 10x35
Cable Pushdown 8x140, 8x150
Notes: No significant improvements. Reps did not increase on incline or decline at all, but incline reps were much smoother and more solid. Just wasn't with it today.
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