My Fitness Journal - Page 122

seraph · 02-Jan-07, 08:56 PM

greg, nice work bro

: 3X3 @290lbs, thats serious! thats happened to me before on squats, it sucks!! and at the same time its cool, because you know those legs are growing! keep it up

gcs118 · 02-Jan-07, 11:49 PM

I'll be starting a new workout cycle, most likely beginning January 3. Mixing up the bench to get some higher rep work in because I haven't been over sets of 3 for awhile. New shoulder and tricep work. Sticking with squats until 3x3 fails. Added SLDLs to help build the hammy up some more. I'm not ready for straight DLs just yet. And I need to do ab work - I haven't done real direct ab work for months. Any thoughts, post 'em up.

Chest/Triceps/Shoulders

Bench Press 12, 10, 8, 6, 3
Seated DB Press 3x5
Dips 3x8
Side DB Raise 2x10
Front DB Raise 2x10
Abs

Legs/Back/Biceps

Squats 3x3
Pull Ups 3x6
SLDLs 2x8
Seated Calf Raises 2x8
DB Shrugs 1x10
DB Curls 1x10
Abs

03-Jan-07, 12:37 AM

I say keep it simple for the direct ab work. A single set of an ab plank hold to failure at the start of your workout, and another set to failure at the end of your workout. When you can hold for 3 minutes, then you can get fancy with other stuff. That's my advice.

gcs118 · 03-Jan-07, 11:21 AM

One of my favorite things for abs was always lay on the decline bench with a heavy DB. I think I worked my way up to 100 lb DB on me for 20 reps on sit ups on the decline. I'm definitely not there anymore lol.

gcs118 · 03-Jan-07, 03:59 PM

Wednesday, January 3, 2007

Flat Bench 10x45, 6x95, 12x135, 10x155, 8x175, 6x190, 3x205
Seated DB Press 5x50, 5x55, 5x60
Dips BWx6, BWx6, BWx6
Side DB Raises 10x30
Front DB Raises 10x35

Notes: High volume is a killer. This reverse pyramid is definitely a change up from the usual, I like it. I'm using middle fingers on the ring this cycle for flat benches. DB overhead presses were easy. I haven't done dips in at least a year so I'm gonna take it slow on them for awhile. I like the new cycle, hopefully it goes well for the next couple months.

Eric_B · 03-Jan-07, 04:46 PM

It might take your body a few weeks to get used to the new rep scheme. But once it does, I bet your numbers will shoot up. Looks good so far though.

gcs118 · 03-Jan-07, 05:57 PM

Yeah I think I picked a good place to start on the reverse pyramid. I felt toasted after just the flat bench, so the other numbers should get better too as my body readjusts to higher rep work. Thanks for stoppin' by

seraph · 03-Jan-07, 08:48 PM

i like the new workout, looks like a good change. nice work on the benching, and those front db raises

as far as ab work i find that basic exercises work best, throw some situps in there w/ your legs up on the bench, i was doing those for awhile 5X25. good burn. another one i did (super hard) same deal, butt on the floor legs on a flat bench, twist as you come up, those are seriously tough. throw a rope on a high pulley and do some ab work, i like those. seated leg tucks too. you get the idea

gcs118 · 03-Jan-07, 10:55 PM

lol oh I do simple ab work alright...decline sit ups is about it. I didn't feel like doing abs today. I really should, but I just never feel like it lol.

gcs118 · 06-Jan-07, 01:09 PM

Saturday, January 6, 2007

Squats 8x45, 5x135, 3x185, 1x225, 1x275, 3x3 @ 295
Pull Ups BWx6, BWx6, BWx6
SLDLs 8x45, 8x135, 8x155
DB Shrugs 10x90
DB Curls 10x40

Notes: Very tired today. I was light-headed the entire time because of a lack of food. After the squats, I was done for. I'm starting SLDLs again (light obviously) to eventually get back into deadlifting again.

Eric_B · 06-Jan-07, 08:41 PM

Almost at 3 plates for reps, keep it up man.

gcs118 · 07-Jan-07, 11:48 AM

Sunday, January 7, 2007

Flat Bench 10x45, 6x95, 12x140, 10x160, 8x180, 6x195, 3x210
Seated DB Press 5x55, 5x60, 5x65
Dips BW+10x6, BW+10x6, BW+10x6
Side DB Raises 10x30
Front DB Raises 10x40
Reverse BB Curls 8x45, 8x45, 8x50, 8x50
Hanging Leg Raises BWx10, BW+30x10, BW+40x10

Notes: Hit bench today, much easier than expected. Improvements all around, except I was so tired. I kept yawning. I need more food I think lol, I've been so exhausted. Hopefully these next few days of rest will do wonders. Oh yeah, I also need to do 45s and 95s on the bench with 12 reps to get used to it. Just gotta remember that for next time.

Eric_B · 07-Jan-07, 11:56 AM

Man we need to be workout partners, our numbers would be perfect and I actually know how to spot.

And I've been doing high reps with 45 and 95 for warm-ups too. I think it helps a lot, I usually do 45x12 and then 95x8-10.

gcs118 · 07-Jan-07, 12:14 PM

Well transfer to Kent and we'll lift

lol I've been lucky to have my roommates come with me most of the time. It's damn near impossible to find someone who knows how to spot/lift off properly, and I don't feel bad telling my roommates exactly what to do.

gcs118 · 10-Jan-07, 11:55 AM

Wednesday, January 10, 2007

Squats 10x45, 5x135, 3x185, 3x225, 1x275, 3x3 @ 300
Pull Ups BW+5x6, BW+5x6, BW+5x6
Seated Calf Raises 8x90, 8x135, 8x135, 8x135
DB Shrugs 10x90
SLDLs 8x155, 8x175
DB Curls 10x45

Notes: CRUSHED the squats. The first set of 300 was cake, I felt like it was nothing. Sets 2 and 3 weren't unbearable either. Definitely a good squatting day. Pull ups blow, that's all there is to it. I will probably switch to DB rows and do high rep work for a real change. Calf raises were easy, as were stiff legs and curls. I'm pumped...3x300 squatting is a PR, much less for 3 sets of 3.