My Fitness Journal

[Klinger]

Originally Posted by gcs118

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!

Definitely do a warmup - maybe pump the bar, then do 8-10 in the 95-105 range. You want your blood to be pumping before the sets but you don't want to be worn out. Keep me posted. :

[gcs118]

CHEST, Tuesday, September 21, 2004
Bench Press 12 x 45 lbs, 10 x 95 lbs, 3 x 145 lbs, 3 x 145 lbs, 3 x 150 lbs
Incline Press 10 x 45 lbs, 6 x 115 lbs, 6 x 125 lbs, 6 x 135 lbs
Flyes 8 x 20 lbs, 6 x 30 lbs, 6 x 30 lbs, 6 x 30 lbs
Decline Press 6 x 120 lbs, 6 x 130 lbs, 6 x 140 lbs
Abs

Notes: End of bench press program, I plan to max out this Saturday during my supplemental chest day as the workout for that day to see where I stand. My incline press is up very much so also, as is my bench. I also am going to start including warm up sets as you can see. (It makes it look like I did a lot more work haha.) Did about 4 sets of obliques and 2 sets of crunches, both on machines. Good workout today.

[.V.]

Workout is looking good. Looking forward to seeing your max posted. I never try to max out myself - I'm afraid to, I keep getting pinned by my workout weight. Best of luck with it.

[gcs118]

haha I hear ya on getting pinned on the workout weight. I work myself so good by the last few sets I can't hardly lift the lightest of light weights, so many times I have been embarrassed before. I have never maxed out before so this will be a new experience. I'm hoping I'm pumped, feeling good, and ready to rock and roll this Saturday.

[gcs118]

BACK/BICEPS, Wednesday, September 22, 2004
Deadlifts 8 x 45 lbs, 6 x 135 lbs, 4 x 205 lbs, 6 x 235 lbs, 6 x 245 lbs, 6 x 255 lbs
Bent Over Rows 8 x 45 lbs, 6 x 105 lbs, 6 x 115 lbs, 6 x 125 lbs
Barbell Curls 6 x 45 lbs, 6 x 70 lbs, 6 x 75 lbs, 4 x 80 lbs
Hammer Curls 6 x 30 lbs, 6 x 30 lbs, 6 x 30 lbs

Notes: Warm up weights will be in italics from now on. Deadlifts felt pretty good, really felt it in my lower back. Still working out good form on BORs, focusing on the back muscles and not using my arms as much. My BB curls have been at the same level for awhile. I'm not sure what to do about them? Hammer curls have been the same for two workouts now, but it's only second time doing them and they are at the very end.

[Klinger]

My BB curls and hammer curls always lag on heavy back day because they're getting hit so hard during DLs and rows. Try doing additional curls on an off day (when your bis are fresh) to get a more accurate reading of where you are, strengthwise.

On a recent off day I was able to BB curl 80x6 and 80x5. I never get more than 3 reps at 80 on back day.

Try it - I promise you will be pleasantly suprised.

[gcs118]

If I remember this weekend I will give it a shot. I'm just wondering though, should I change my rep scheme for BB curls (I was thinking of upping my reps to 8-10 instead of 6 for a while) or should I switch biceps to another day and put something else there instead?

[gcs118]

SHOULDERS/TRICEPS, Friday, September 24, 2004
Arnold Press 10 x 20 lbs, 6 x 35 lbs, 6 x 35 lbs, 6 x 40 lbs
Dumbbell Side Lateral 8 x 15 lbs, 8 x 15 lbs, 8 x 15 lbs
Close Grip Bench Press 10 x 45 lbs, 6 x 105 lbs, 6 x 115 lbs, 6 x 125 lbs
Dumbbell Shrugs 6 x 60 lbs, 6 x 65 lbs, 6 x 70 lbs
Dips 10,10

Notes: Triceps really felt it today, thanks to the dips. I was gonna max out tomorrow on bench, but I'm not so sure if I'll be well rested enough (my shoulders and triceps) to perform on the bench. I would put it off until Sunday, but Saturday night is a big party so that would be useless as well. I'll probably do a short, heavy workout...I dunno yet.

[gcs118]

MAX BENCH/ABS, Saturday, September 25, 2004
Bench Press 12 x 45 lbs, 8 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 1 x 165 lbs, 1 x 175 lbs, 1 x 185 lbs (BARELY)
Abs

Notes: HOLY ****! Never benched above 155 lbs before! This is after working shoulders/triceps hard yesterday, 6 hours sleep, and only eating 10 minutes before workout.

Thank Yous: Klinger you fcuking ROCK for that bench program! My bench went up 25-30 lbs in a month!!

[Klinger]

Originally Posted by gcs118

MAX BENCH/ABS, Saturday, September 25, 2004
Bench Press 12 x 45 lbs, 8 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 1 x 165 lbs, 1 x 175 lbs, 1 x 185 lbs (BARELY)
Abs

Notes: HOLY ****! Never benched above 155 lbs before! This is after working shoulders/triceps hard yesterday, 6 hours sleep, and only eating 10 minutes before workout.

Thank Yous: Klinger you fcuking ROCK for that bench program! My bench went up 25-30 lbs in a month!!

Hey - thanks for the props, but that was all you, man - really nice job! So much for that plateau. Imagine what youll be able to pound out with a good night's sleep and rested tris. Awesome, bro.

[gcs118]

LEGS, Monday, September 27, 2004
Squats 10 x 45 lbs, 8 x 135 lbs, 4 x 185 lbs, 6 x 230 lbs, 6 x 240 lbs, 3 x 250 lbs
Calf Raises 12 x 205 lbs, 12 x 215 lbs, 12 x 225 lbs
Straight Leg Deadlifts 6 x 135 lbs, 6 x 145 lbs, 6 x 155 lbs
Leg Press 6 x 290 lbs, 6 x 340 lbs, 6 x 390 lbs

Notes: Squats haven't moved since last week. If I do not increase in weight or reps in 2 more weeks, I will search for an alternate rep/weight scheme. The 4 x 185 lbs on the warm up seems to take a lot out of me, I might do away with it next week, but then the first working set feels so damn heavy. A guy watched my form and told me his only criticism was I "go too low." I know I'm not doing ATF squats, but I also didn't think I was going that low. Oh well, I'm glad to go lower.

I'm not feeling SLDLs in my hamstrings too much anymore, they're easy and lower back gets hit a little if anything in that workout. Looking to raise the weight a lot over the next couple months. It was an ok workout, I was hoping to get my squats back up to par, but oh well.

[gcs118]

CHEST/ABS, September 28, 2004
Bench Press 10 x 45 lbs, 12 x 105 lbs, 12 x 105 lbs, 10 x 110 lbs, 8 x 115 lbs, 8 x 115 lbs, 10 x 110 lbs
Incline Dumbbell Press 6 x 45 lbs, 6 x 50 lbs, 6 x 55 lbs
Flyes 6 x 30 lbs, 6 x 35 lbs, 6 x 35 lbs
Decline Press 4 x 135 lbs, 4 x 135 lbs, 4 x 135 lbs
Abs

Notes: Bench workout was good, but wasn't as challenging as the first time around 4 weeks ago. I hope I picked the right level out. Anyway, good overall workout, very exhausting.

[Klinger]

Looking back a few weeks, you've had some really nice improvements in your lifts. 55x6 for incline is excellent. And your flyes are progressing nicely, too.

PS: That first week never feels really challenging, but there is something scientific behind that low-weight overload day that is key to the rest of the cycle. Just not sure what that key is. :confused:

[gcs118]

There has been a noticable strength gain in my chest ever since I followed the 4 week program. It seems as though some of my other lifts are slowing down, so I will most likely implement a different rep/weight scheme on these particular lifts.

Thank you for the compliments though, they are much appreciated.

[gcs118]

BACK/BICEPS, Wednesday, September 29, 2004
Deadlift 4 x 135 lbs, 4 x 185 lbs, 6 x 240 lbs, 6 x 250 lbs, 6 x 260 lbs
Dumbbell Curls 10 x 20 lbs, 6 x 35 lbs, 6 x 40 lbs, 8 x 30 lbs
Hyperextensions 12 x 35 lbs, 12 x 35 lbs, 12 x 35 lbs
Pull Ups 5, 4

Notes: Deadlifts are going up pretty easy, I'm just worried about the downward motion. I lower it relatively slow/controlled. I don't like this, I feel it straining me too much. I'm afraid if I go too fast, I'll whack my knees or something, or have it bounce off the floor for an easy cheat rep next time. Any suggestions? Mixed up DB curls a bit, didn't do 45s at the end, dropped weight and did more reps. It burned.