My Fitness Journal - Page 119

seraph · 17-Nov-06, 09:54 PM

thats some good work there greg, no matter what you say, im really impressed on the incline bench, i hate incline

gcs118 · 18-Nov-06, 12:45 PM

Thank you..I dislike it as well, but it feels great once you're done lol

gcs118 · 20-Nov-06, 03:59 PM

Monday, November 20, 2006

Wide Grip OH BORs 10x45, 10x135, 8x155, 6x165, 6x175
DB Shrugs 10x60, 10x70, 10x80
Seated Calf Raises 10x90, 10x135, 10x160
Hammer Curls 10x40, 15x35
Squats 10x45, 3x135, 3x185, 1x225, 1x275, 1x300

Notes: Did this entire workout in about 30-40 minutes. Squats were only last because this guy was using the rack for quite some time. Wide grip rows felt good. I did the shrugs because my right trap is much smaller than my right, I'll be trying to correct that. Squats I changed my form slightly and nailed 300. I'm going wider than before (feet just about as far as you can get in the squat rack) and I'm sitting back more, really focusing on keeping my shins perpendicular to the ground. The slight changes made a great squatting workout and I can't wait to squat next time!

gcs118 · 25-Nov-06, 05:28 PM

Saturday, November 25, 2006

Incline Bench 10x45, 6x95, 3x135, 5x155, 5x165, 5x175
Decline Bench 5x135, 5x185, 5x205, 2x225
Side DB Raise 10x30
Front DB Raise 10x35

Notes: Quick workout before some games of racquetball. Did inclines without a spot and hit all reps finally. Declines no spot until 225s. I might switch them around because I can never get more than 2 at 225 lbs. Or I might just go back to flat bench. Anyway, good workout, especially the racquetball games.

seraph · 26-Nov-06, 11:24 AM

175 on the inclines, NICE!! good work on those squats last week also

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gcs118 · 27-Nov-06, 11:19 PM

Monday, November 27, 2006

Seated Calf Raises 10x90, 10x135, 5x160
Squats 5x45, 3x135, 3x185, 1x225, 1x275, 1x305
BORs (OH) 3x135, 3x155, 3x175, 3x195
DB Shrugs 10x70, 10x80
Hammer Curls 10x45

Notes: Hit 305 today on squats, will most likely change up the routine in a week or two. Tried to get used to heavier weight on the rows, form was ok but still feels so heavy past 185. Shrugs were easy and the hammer curls surprisingly, too. Decent day for lifting at 10pm.

seraph · 28-Nov-06, 06:43 AM

thats some serious weight on the BOR's, lookin good

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gcs118 · 28-Nov-06, 10:49 AM

Thanks bro

I do appreciate the comments

gcs118 · 28-Nov-06, 10:29 PM

Tuesday, November 28, 2006

Incline Bench 10x45, 6x95, 3x135, 5x155, 5x165, 3x180
Decline Bench 3x135, 3x185, 3x205, 3x225, 1x235
Seated DB OHP 6x45, 6x55, 5x65
Face Pulls 10x150, 10x150
Decline Sit Ups BW+25x10, BW+25x10

Notes: Last day for incline/decline so I thought I'd go heavier. 165s on incline were actually easy, 180s not so much. Hit 3 decent reps at 225 on decline, tough but doable. Did a single at 235 to top it all off, not as much as I wanted but I'm ok with it for now. I was glad to hit 65s on the DB OHP for not having done them in a looong time. Finished with face pulls and a little ab work.

gcs118 · 01-Dec-06, 04:44 PM

Friday, December 1, 2006

Seated Calf Raises 8x90, 8x135, 8x160, 8x160
Squats 5x45, 5x95, 5x135, 3x185, 6x3 @ 225
BORs (CG UH) 10x45, 5x135, 5x165, 5x190
DB Shrugs 10x75, 10x85
Hammer Curls 7x50

Notes: I decided to start the 6 sets of 3 reps each program for squats. This should be a good break from the monotony of heavy singles. 225s were pretty easy the whole way through. I tried cloes grip underhand for bent over rows and I like it. The 190s felt solid and I could have done more. I'll work my way up in weight on these before returning to overhand grip. Shrugs felt heavy, as did hammer curls.

gcs118 · 03-Dec-06, 08:08 PM

Sunday, December 3, 2006

Flat Bench 10x45, 6x95, 4x135, 2x165, 6x3 @ 185
Standing MP 10x45, 10x95, 8x105, 6x115
Lock-Outs 3x135, 3x185, 3x205, 3x225
Face Pulls 10x150, 10x150
Static Holds 10x225, 10x315, 10x405, 10x455

Notes: I started the 6x3 routine on bench just like I did for squats. The 185s were pretty easy, all the sets went smoothly. Standing military press as opposed to DBs or seated, just to change things up. The lock-outs are using the squat rack and a bench and working the last 6-8 inches of the flat bench. Face pulls easy as usual. Static holds I decided to do because the day was going so well. All the weights were easy to hold, but the 455 started to pull where it was getting difficult to stand up completely straight. Good mix, I think I will stick with this for awhile.

**Firehawk** · 03-Dec-06, 08:37 PM

Nice.

gcs118 · 04-Dec-06, 01:12 AM

Thanks bro. I think this workout went great and will be an excellent starting point to progress over the next 1-2 months. Thanks for the tips about the lock-outs, I definitely like them. They work the tricep good and should make benching feel lighter next week. 225 is also starting to feel lighter in my hands after the decline work and the lock outs

By the way...you been "lifting light" lately? lol can't keep you away from the weights :P Closer to being fully healed I trust?

**Firehawk** · 04-Dec-06, 06:19 AM

Yes I'm getting back to it. I'm probably lifting at around 80% of capacity, although I haven't squatted yet.

seraph · 05-Dec-06, 07:21 AM

lookin good greg!!

hmmmm i might givve this 6X3 routine a shot for my next workout, i am off this week and i'll be back next so i want to design something new :confused: